Gainzzz of Thrones

[MMA Maine-iac]

1/3/17

Giant Set - 1 (BB Row, Bench Press, Side Planks)
Bench Press
155 x 8
170 x 8
185 x 8
190 x 8

BB Row
185 x 8
195 x 8 x 3

Side Planks (20 seconds per side)

Giant Set - 2 (DB Row, Incline Press, Landmine Twists)
DB Row
118 x 8 x 3

Incline Press
155 x 6 x 3

Landmine Twists (25lb plate)
10 x 2

Giant Set - 3 (Tricep Pushdown, Diamond Pushups, Band Pushdowns)
Tricep Pushdown
60 x 12
60 x 8

Diamond Pushups
8
6

Band Pushdowns
16 x 2

Conditioning - Tabata (six rounds instead of eight)
Burpee to Pullup

Notes - not as brutal as deadlift day, but still pretty brutal. I do like the layout of the program so far. Not really much to comment on other than my bench sucks.

 

[MMA Maine-iac]

1/17/17
Box Jumps
3 x 5

Squats (Superset with Chinups)
77.5% of 1rm
260 x 8 x 3

Neutral Chins
4 x 3
Chinups
4 x 3

Barbell Bends (Superset with Tricep Pushdowns)
45 x 6
45 x 5

Tricep Pushdowns
50 x 18
50 x 12*

Finisher
Sandbag Squats
50lb sandbag/50 squats as fast as possible
7:19

Notes - I was not ready for Brian Alsruhe's program. Plan is to work my way up to it. This training cycle will be a mix of Waterbury, 5/3/1, and Omar Isuf's bench program. Basically I'm gonna do what I enjoy. The finisher was fun, in a fight back the puke kinda way.

 

[MMA Maine-iac]

1/19/17

Yates Row (Superset w/ Floor Press)
200 x 8 x 3

Floor Press
200 x 8 x 3

Incline Bench Press (Superset w/ Face Pulls)
140 x 10
140 x 9
140 x 10

Face Pulls
40 x 3 x 30

Push Press (Superset w/ Brobell Curls)
120 x 3 x 3

Brobell Curls
60 x 3 x 10

Finisher
7 Minute Timer
5 DB Squats
5 DB Presses
5 Thrusters
7 Rounds

 

[MMA Maine-iac]

1/21/17

Deadlift
275 x 3
315 x 3
355 x 3

Squats
218 x 4 x 6

Reverse Hyper (Giant set w/ GHR and Decline Situps)
180 x 10
180 x 8

GHR
15
12

Decline Situps
10
8

Finisher
50 DB swings (50lb DB) in 3:11

 

[MMA Maine-iac]

1/22/17

Floor Press
170 x 10
170 x 8 x 3

OHP (Superset w/ DB Rows)
115 x 3 x 5

DB Rows
125 x 8 x 3

CG Floor Press (Superset w/ Lateral Raises)
185 x 6 x 2

Lateral Raises
20 x 15

 

[MMA Maine-iac]

1/24/17

Squats
270 x 6 x 3

Chin ups (Giant set w/ Barbell side bends and Tricep Pushdowns
3 x 3

Side Bends
3 x 6

Tricep Pushdowns
18 x 50
15 x 50
15 x 50

Note - going back to traditional bench press was a mistake. Popped something in my upper shoulder near my neck. Not very fun. Couldn't complete my finisher. Could barely complete my last set.

 

[MMA Maine-iac]

1/26/17

Yates Row (Superset w/ Floor Press)
208 x 6 x 3

Floor Press
208 x 6 x 3

Incline Press (Superset w/ Face Pulls)
140 x 3 x 10

Face Pulls
45 x 3 x 30

Push Press
105 x 3
120 x 3
135 x 3

Finisher
5/5/5 7 minutes
8 rounds completed
15lb weight