New routine...lend me a hand

[Grizzly]

I'll be moving in 1.5wks and starting a new job, so it seems like a good time to change up routines. I don't know what my MMA training schedule will be like, so I'm going to try and put together two programs. One for 3 days/wk and one for 4days/wk.

I want to focus on squats(2x/wk) and cleans, primarily

4 day/wk

Mon-

Squats- 5X5
Incline- 3 or 4X6
Military- 3 or 4X3

Wed-

Cleans- 5 or 6X3
Hang cleans- 2X10
RDL- 3X10
Power shrugs- 3X10

Thurs-

Squats- (don't know about this one)
Bench- 5X5
Military- 3X8

Sat-

Hang cleans- 5 or 6X3
Rows- 5X5
Deadlifts- 3X3
RDL- 3X10

So that this doesn't get too long, I'll put the 3X wk and the question in another post.

 

[Grizzly]

3X/wk

Mon-

Squats- 5X5
Bench- 5X5
Military- 3 or 4X3
RDL- 3X10

Wed-

Cleans- 5 or 6X3
Deadlifts- 3X3
Rows- 2X6(I'd like to do more, but I don't know how the low back will be feeling by this time)

Fri-

Squats- (again, I don't know set/rep scheme)
RDL- 3X10
Hang cleans- 5 or 6X3
Incline- 3 or 4X6

The three day really has me confused, but that's what I could come up with. The days of the week might also be subject to change when I find out the MMA nights, so that can further kink up the plan.

I plan on throwing in 2 sets of chins 2X/wk on whichever day I feel like and also weighted abs.

How do I structure my second squat workout of the week?

I know I have more questions, but I forget them. After I get some responses, I'm sure I'll have some more, so I'll ditch out for now.

 

[Chip Bronson]

what about leg extensions, dumbbell concentration curls and triceps kickbacks grizz? you can't build a well-rounded physique without 'em ya know...

but seriously, with the 2nd squat workout, since you're already doing a heavy workout, how about 3 sets of 15? i find 15's to be a killer and perhaps this will help with your endurance for fighting as well.

with the deads and barbell rows, you may want to try the rows first (like you've outlined in your 4x/week routine), using 10 reps, and then do the deads. you can still lift a shitload of weight for 10 reps but it will be easier on your lower back. i also have a problem with doing rows following deads but doing rows first doesn't seem to bother me and the deads have not suffered one bit as a result.

hope this helps.

 

[monsoon]

I pretty much agree with Chris, go for higher reps the second day, 15-20.

 

[Grizzly]

I don't know what I think about high rep squats. Actually, I do. I hate them! LOL

Well, Karch, heavy being as heavy as possible without hitting failure.

I'm hoping to not have to go only 3X/wk, but we'll see. I really kind of like what I came up with for the 4X/wk thing. Maybe a little tweaking could be done, but that's why I posted it.

 

[Grizzly]

Interesting. For one, I think it's great that you have trained MA before. Kudos to you. More than that, hovwever, I find it interesting that you lost endurance by strength training.

It has long been my belief that weights and MA/endurance have ASOLUTELY NOTHING to do with each other. For instance, take a marathon runner. Sure, he can run forever and ever. However, put him on a wrestling mat and he will die. Take a wrestler, the best conditoned athletes ever, IMO, and put him in a boxing ring. What will happen? He will gas out. Why? Sport specificity.

My point is that you lift weights to get strong. Nothing else. That's it. Anyone who lifts in the 30 rep range is fucking kidding themselves. "Oh yeah, I'll get great endurance from this program." Bullshit! You get endurance for your sport by doing your sport.

 

[musclebobbuffpants]

I pulled this off elitefts, not sure if you've read it or not yet, but perhaps it could help you fine tune your 4x w/o routine.

http://www.elitefts.com/documents/russian_conjugate_system.htm

Hope this helps,

MBBP

By the way, congrats on starting a new job. What will you be doing?

 

[Freddy]

You have 3 options for the second squat workout.

1.) Exactly like the first one.
2.) 5x5 but use weight somewhere between 70-90% of the first workout.
3.) Do 5 sets of 5, but work up every set...so like 1x5x135, 1x5x185, 1x5x225, 1x5x245, 1x5x275.

 

[Grizzly]

Thanks for the link MBBP. I'll have to check that out in a minute.

Freddy, which do you think is the best/prefer. I think I'm leaning towards the first option. This will not lead to any problems, no?