it's been a while

[swashblucker]

Hi all, ive been writing here sometimes and i even started a log...then i ve got few problems with my internet connection and i ended with no normal internet access whatsoever.but now ive got "new internet" and i will start my new log on monday here is a program i have developed for strength and some conditioning=) iam a fighter i usually dont have more than 2 days to devote to strength training and my session can't be draining soo i came up with this

Session A
dumbell bench press 4x5 ascending sets ( i add weight with every set, i dont know if i used the right word)
dumbell snatch 5x4 ascending sets
core work (weighted/rollouts)
gpp- changing from week to week, using complexes,bodyweight circuits , jump rope

Session B
front squat 4x3
clean from the hang and press 5x3
core work (weighted/rollouts)
gpp

what do you think ? after 2 weeks i thought about changing dumbell bench press to incline,snatch to swing, clean from hang to power snatch mayby. Iam using front squats cos my numbers are quite low with them and i seem to recover faster from them:)

[Eivind]

No deadlifting or back squatting? Benching before snatching? Seems like a pretty poorly planned out routine to me.

Your body will adapt to strength training + fighting sessions. There are plenty of other member on Stronglifts who do the same thing, but they stick with the program as laid out. You need to push your body out of it's comfort zone.


My advice is, do Stronglifts 5x5. Drop the assisstance work if you have to. I'm positive you'll get much better results from doing so. And why are you doing dumbbell bench press? If you're doing a strength training program, you'll achieve much better results from using a barbell.

And lastly, what are your stats? BW, BF, lifts, etc?

[swashblucker]

stats
bw - 94 kg , deadlift -140 for fives (never attempted a single) , military press 70kg for five , squat 120 for five , bench press x 90 kgs
my mistake i havent written them in right order.....rewritinig my idea it would be

Session A
dumbell snatch 5x4 ascending sets
dumbell bench press 4x5 ascending sets ( i add weight with every set, i dont know if i used the right word)
core work (weighted/rollouts)
gpp- changing from week to week, using complexes,bodyweight circuits , jump rope

Session B
front squat 4x3
clean from the hang and press 5x3
core work (weighted/rollouts)
gpp

the reason why i didnt include back squats is cos ive always done only back squats(front squats occasionaly when doing tabata)

hmm mayby your right about bench press, it would be more beneficial probably to use brb version of one for strength purporses...
more criticism is welcome!

[JasonLB]

I think your program looks pretty good. There's nothing wrong with benching before DB snatching and, personally, I would keep the DB benches. You can get plenty strong using DBs if you treat it as a main lift. You aren't a beginner, so if fighting is your first priority, I don't think a program like Stronglifts is right for you given you current strength levels. But is there a reason you didn't include pull ups or chins? Strong lats are a benefit in striking and grappling, so I'm bit surprised you left those out.

[swashblucker]

max pullups + 50% of that max (that would be 30 reps in that case) thrown in the B training should be good idea sooooo ...

Session A
dumbell snatch 5x4 ascending sets
dumbell bench press 4x5 ascending sets ( i add weight with every set, i dont know if i used the right word)
core work (weighted/rollouts)
gpp- changing from week to week, using complexes,bodyweight circuits , jump rope

Session B
front squat 4x3
clean from the hang and press 5x3
pullups max + 50%
gpp with core work mixed in

[Munnings]

ascending sets...

dont want to be a nitpicker but its ramping weights. same thing though

[swashblucker]

thx for that =) ramping..i must write it down!

[Munnings]

thats ok man happy lifting!

[swashblucker]

thank you you can check out my log if ya want to

[Munnings]

yeah sure whats the link?