Glahns training log / two weeks challenge

[Glahn]

Had my first MMA-workout today. God dammit, it was heavy. Beats all the weight training I've ever done.

I'm going to need AT LEAST two days to recover.

Now I've got a week off. I will use that week to do intervals, and strength training for my next MMA-session.

[Glahn]

Back from a 3-weeks break, due to the shoulder injury I got on my first MMA-workout.

The first week I had the injury, I tried doing pull-ups and push-ups, but it only made my shoulder worse.

Now, after 3 weeks the pain is almost gone, and yesterday I worked out with weights for the first time.

Tuesday 27.10.09

Front Squat
40 kg x 12

Squat
40 kg x 5

Deadlift
50 kg x 12 (extremely bad technique)
50 kg x 8 (started to feel pain in my shoulder here. Also, technique was aweful)

Bench Press
40 kg x 12
45 kg x 12
(Felt no pain in my shoulder here)

Hang-ups
8, 6, 6
(This is embarrassing. It's hard not to get my ego involved in these low numbers)

Dips
12, 12
(Felt these really good in chest and triceps. Felt wonderful.)

Biceps curls (yes I know)
10 kg x 12
12 kg x 10

Reverse crunches
(12 followed by 30 sec prone bridges) x 2 <--- gave me a good burn in my abs.

No stretching afterwards.

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Now, the day after this workout, my legs, chest, upper back, lats, triceps and biceps are sore. 3 weeks without weightlifting and bad diet really decreases your shape.

I could feel the shoulder pain after the workout. It concerns me really. I have to cut out Deadlifts for a few weeks. The are definetely the worst for my shoulder.

During the past three weeks, I almost haven't eaten anything. Some days I only ate 2 slices of bread, with a few glasses of water or milk. This has put my body in a terrible condition, my legs have gotten much smaller, along with my upper body. Clothes are not fitting as good any more. And I feel weak as a little child.

Also, this makes me wonder; How much does my physical appearance mean to my confidence and my identity? Obviously a lot.

[Glahn]

Soreness in my legs are almost gone, my shoulder is getting much better.

Saturday 31.10.09

Front Squat
42,5 kg x 12
42,5 kg x 12

Thrusters
42,5 kg x 5

Bench Press
45 kg x 12
45 kg x 12
45 kg x 12

Dips
BW x 15
BW x 15

Hang-ups
6 (had to stop due to shoulder pain)

Biceps curl
12 kg x 12
12 kg x 10

Reverse Crunches 12 + Prone brigde 30 sec <-- x 2

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Can't really perform any pulling exercises like (hang-ups, deadlifts, bb rows), which is sad because I love them, and I feel I am missing quite a lot.

[Glahn]

Tomorrow, Tuesday, I will start attending MMA again. Because of my shoulder, I won't be doing any grappling/groundwork. That means only Thai Boxing. I'm not sure how my shoulder will handle it, but I hope for the best.

Im also concerned about me not taking this injury seriously enough. I live by the rule "listen to your body".

Time will tell, time will tell.


The MMA-club has come-and-go trainings. That allows me to take breaks, if I want to to some weightlifting in between. I think the combination will get my in a very good shape, for both strength and stamina.

But I can tell from the last MMA-session. It is a great workout. For the first time in my live I've been sore in certain areas in my upper back, as well as the middle deltoid. And in addition to that, soreness occurred in my arms, core, legs, chest and especially THE NECK.

And for the endurance part, it can compare to the most intense soccer matches I have played. MMA is definitely what I am going to from now on.

[doit]

Damn, shoulder injury is a pain in the ass. So many important exercises involving the shoulders, and especially a important bodypart in MMA.
Shouldn't be any problem continuing exercising on lifts that is ok for your shoulders. As long as you don't let your ego control the weight and aggravate the injury with heavy weights. Listen to the body indeed.

Hope you'll recover from it.

[Glahn]

Monday 9/11

Bodyweight workout

50 BW-squats, fast and explosive
3 x 20 sec handstand (against wall)
3 handstand pushups (against wall)
A total of 100 push-ups
A total of 50 pullups

Shoulder does not hurt when I do pull-ups. I am almost recovered. Great feeling.
Did them in a good tempo (crossfit-ish) and got really tired towards the end. Great feeling.

Besides this I am having sleeping problems at the moment. I fall asleep at 09:00 and wake up at 16:00. I am hoping this will get better eventually. It's hard to have a normal life without a decent sleeping routine.

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Doit: I punched my ego in the face, and stayed away from weights another week I will stay away from MMA for a month or two, but I consider joining a boxing club instead.

[doit]

Impressive bodyweight workout! I definitely want to learn handstand pushups at some point.
MMA or boxing, either way they are both awesome sports
Keep up the good recovery!

[Glahn]

Thanks mate!

I think MMA is more complete as a sport, but boxing is more effective and easier.

I've prototyped a training plan for later:

Day 1: Boxing
Day 2: Boxing
Day 3: Workout A

Workout A would be something like this:
Front Squat: 5x5
Bench press: 5x5
Power Cleans 5x5

OHP: 3x5
Chinups: 3x5
Dips: 3x5

Or :
Squat: 2x12
Thrusters: 3x12
Bench press: 3x12
Power Cleans: 3x12

Chinups 3x10
Dips: 3x12
Prone Brigdes/L-seat: 3x30s

I'm still open for changes,

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Well enough talk, today's numbers:

Tuesday 12/11

Front Squat
1x12: 40 kg
4x5: 50 kg

Bench Press
2x5: 55 kg
1x15: 55 kg <--- shoulder felt funny during the last reps. Some microscopic pain.

Thrusters
2x8: 40 kg

OHP
1x5: 40 kg

Chins and Dips
Chins: 8 x BW
Dips: 12 x BW + 6 kg
Chins: 4 x BW
Dips 12 x BW + 6 kg
Chins 3 x BW
Dips 12 x BW + 6 kg

[Glahn]

Also, my short term goals, per 31 December 2009

1. Shoulder completely healed
2. Reach my previous 1RMs (SQ 120, OHP60)
3. Bench press: 100 kg
4. Hang-ups: 16 reps
5. Push-ups: 50 reps

[Glahn]

Another goal per 31 December 2009
10 one armed push-ups


Currently; this is what my workout looks like

Cardio/endurance:
Boxing twice a week
Uphill-running


Workout A
Front SQ 5x5
BenchPR 5x5
Power Cl 3x5
Thrusters 2x8
OHP 1x5
Dips 3x12 (weighted)
Pull-ups 3xF

Grease the groove:
Push-ups
One armed push-ups
Handstands
L-seat
Pull-ups

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I'm sure this is all going to change a little over time. Also the Workout A is only an experiment, don't know how successful it will be.

[doit]

Are you going to increase progressively on each lift like in the SL5x5 or do you use another method?
The workout plan for the weightlifting looks good if your only going to train with weights 1 day in a week, max 2. You should be fried well after that heavy plan
Hows your shoulder recently? Looks like its recovered well. The "microscopic" pain from bench is probably inevitable at heavy weight when you just recently have healed it.
My lower back injury still give some weird small pain when im at working set on deadlift, even after months of recovery. But, I can feel that this pain is not aggravating anything, only strengthening it.

[Glahn]

This workout will be done max twice a week. With 2,5 kg increases, just as SL 5x5
It's currently still an experiment, I still will have to see how my body handles the program.

I think indeed my shoulder is healed, but I'm still not doing deadlifts for another 2-3 months.
It's uplifting to hear of healing stories, but I have heard about "small unnoticable injuries", that suddenly blossom into something very serious. Still, as long as you listen to your body, you've got everything under control

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Wednesday 18 November

Front Squat
5x5 - 55 kg <-- heavy, last reps lack proper balance

Bench Press
2x10 - 60 kg
1x5 - 60 kg

Power Cleans
3x5 - 35 kg

Thrusters
2x8 - 42,5 kg

OHP
1x5 - 42,5 kg

Dips
2x12 - (8 Kg)
1x10 - (8 kg) <---- failure, will most likely deload next workout. Can't hit failure on the 3rd workout

Chins
None, Gym didn't have a proper chin bar, I'll do some at home instead

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I'll have to tweak the program a little.

The increasing in dips will have to be done elsehow.
Front Squats will have to be adjusted. With the 2x8 Thrusters, there is too much leg workout
Back Squats may replace the FSQ later.

[Glahn]

Sunday 21. November

Back Squats
1x5 60 kg
2x5 70 kg
1x5 80 kg <- a bit heavy

Bench press
3x5 65 kg
1x10 65 kg

Power Cleans
3x5 40 kg <--- I'm a newbie at olympic lifts, but technique is improving. Legs were slightly burning

OHP
3x5 45 kg <--- heavy, but "ok"

DIps
3x5 12 kg
1x5 14 kg
1x15 6 kg

Chin ups
6,8,4

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I'm moving more towards the original SL 5x5 Beginner program now. It feels good doing some heavy back squats again. The Power Clean is an interesting lift I hope getting good at, and it might as well be a good substitute for deadlifts for the future.

I'm not sure what to do with the dips. Either 3x10-15 or 5x5. Personally I think that dips suits my body best when done at high repetitions.

[Glahn]

Tuesday 24. Nov

Uphill jogging track
16,45

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Wednesday 25 Nov

MMA-training
Approx 1,5 hours

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The boxing club didn't take new members, so I gave my shoulder a new chance at MMA instead.
Hopefully my shoulder won't hurt tomorrow. If so, I will be doing MMA from now on.

Food, rest.

[Glahn]

Saturday 28. November

Squat
3x5 80 kg

Bench Press
1x10 70 kg

Dips
1x20 (BW)
1x8 (10 kg)

Bench Press
1x5 70 kg


Jogging with sprint + uphill
Approx 40 min