Nate's Training Log

[GrapplingFool12]

Hey, I am Nate. I wrestled, I train MMA now, mainly no-gi grappling. I'm looking to compete in MMA as soon as I get into amazing shape. Here are some stats.

Age-18
Height-5'9"
Weight-155-165lbs.
Arms-14 Inches
Forearms-12.5 Inches
Chest-?
Waist-29-31 Inches
Legs-22ish Inches
Calves-14 Inches
BF%-18ish%

I already did the Stronglifts 5x5. Here's some maximals I gained from it.

Deadlift-340lbs.(1RM)
Squat-215lbs.(5RM)
Bench Press-190lbs.(1RM)
Overhead Press-135lbs.(1RM)
Power Clean-165lbs.(3RM)

I cannot squat 3 times a week anymore. I stalled after 215lbs. for many workouts and seemed to have burnt out and couldn't even handle 185lbs. for reps. So, I'm going to try my luck at a 3x3, instead of starting over with a lightweight and redoing a 5x5. So, I'm thinking 3 days a week. 1 Heavy day, 1 medium day and 1 light day. I have issues with recovery, for I have bad eating and sleeping habits and I train MMA and need to get conditioning work in still. So, I'm hoping I can see gains with only one heavy day, anybody have anything to say on that? I'd appreciate it, ALOT!

The lifts:

Squat
Bench Press
Overhead Press
Deadlift
Bent Over Rows

I know I can't do the big 3, 3 times a week. I will bored and stale with it. So, I need to figure out how to place the lifts intelligiently so I can progress. I also need to figure out the progression for it. Would I be adding 5-10lbs. on every heavy day? What about the medium and light days? I suppose, in theory, they should be raised as well. For they'll rise in accordance with my 3RM.

I'm looking to log my progress, to see where I am, how I got there, and what I need to work on. I'm also going to work on cardiac output in the next few weeks.

If anybody has any advice/help to offer me, I'd very much appreciate to hear what you got to say!

[GrapplingFool12]

Monday:

Squat-3x3@60%
Bench Press-3x3@60%
Deadlift-3x3@80-95%


Wednesday:

Squat-3x3@60%
Bench Press-3x3@80-95%
Deadlift-3x3@60%


Friday:

Squat-3x3@80-95%
Bench Press-3x3@60%
Deadlift-3x3@60%

I think I am going to try this for 4-6 weeks. It seems nice and simple, which doesn't fluster me. Hopefully I won't burnout on the lifts. I shouldn't since I'm only lifting heavy one exercise per workout. The squat and deadlift are far apart as well, allowing alot of rest between maximal efforts of the lifts. It just seems alot simpler this way to me. So, I'm going to try it. Starting next Monday. For the rest of this week, I'm going to do simple recovery work to get my muscles ready for heavy loads.

[GrapplingFool12]

Tonight,

Grappling Class

Warmed Up

Sparred

Hit some technique and a few drills.