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Running my first continuation plan. Fighter Bangkok/Black Professional. Base building went well, with the exception of a shoulder injury on bench press. However, strict presses don't bother it, so that will be subbed in for this cluster. With that being said, I re-tested all my maxes and are as follows. The maxes were split up into two days due to time restrictions

BS 365
SP 165
DL 475
WPU BW+125


*Will be applying the 90% training max for this block and using that number for my percentages

*Re-test maxes every 9-12 weeks

*Finishers as much as possible on Strength days. Core strength exercises(GHDSU,T2B,slam ball,etc.)

*Using simple and sinister program for my SE day. Just focusing on the goals outlined in that program

*Hit 2x/days as needed

*Easy week every 3rd week

*When traveling and don't have access to gym equip going to pause the block and have my KBs with me and work on S&S and LSS


WEEKLY TRAINING OUTLINE(Rough)


DAY 1 Strength(BS,SP,WPU)+HIC?

DAY 2 HIC

DAY 3 HIC

DAY 4 Strength(BS,SP,DLx3 sets)

DAY 5 E/Recovery

DAY 6 SE(Simple and Sinister)

DAY 7 Rest


*HIC BJJ/Striking/alternating A/A and GC. PD once a month?

*E sessions using LSS and triples(Run,Row,Swim,Ruck)

Looks pretty good. I wouldn't worry about having an HIC after your first lifting session. I would suggest core work or do nothing at all and just stick to two HICs to start. Especially if you are using S&S as your SE. Otherwise this looks really good. Looking forward to watching this log.

Impressive numbers. What's your height/weight? Looking forward to the log.

nickgoldma wrote:Looks pretty good. I wouldn't worry about having an HIC after your first lifting session. I would suggest core work or do nothing at all and just stick to two HICs to start. Especially if you are using S&S as your SE. Otherwise this looks really good. Looking forward to watching this log.

Yeah if I do a 2x/day it's usually TB in the am and BJJ at night just because of my schools schedule throughout the week some nights I won't have it available. I'll try to stick to 2-3 HIC a week including BJJ

Green2Blue wrote:Impressive numbers. What's your height/weight? Looking forward to the log.

6'0
215lb

Tyr0331 wrote:

nickgoldma wrote:Looks pretty good. I wouldn't worry about having an HIC after your first lifting session. I would suggest core work or do nothing at all and just stick to two HICs to start. Especially if you are using S&S as your SE. Otherwise this looks really good. Looking forward to watching this log.

Yeah if I do a 2x/day it's usually TB in the am and BJJ at night just because of my schools schedule throughout the week some nights I won't have it available. I'll try to stick to 2-3 HIC a week including BJJ

Oh, I see now. BJJ at night, gotcha. That makes better sense, just be weary of over training and pace yourself. Looking forward to this.

Also, out of curiosity, which HIC are you using?

nickgoldma wrote:Also, out of curiosity, which HIC are you using?

I rolled yesterday counted it as HIC. Hit the Connaught Range 10 to 1s today adding in the squats. Only took about 10-11 minutes. Almost went for round two but I'm sticking to the protocol in the book that every type of training session is designed the way it is for a reason. Since that workout came out of the AA category I'll take one from GC next time

How'd you like Connaught? Might add it to my tool box.

Green2Blue wrote:How'd you like Connaught? Might add it to my tool box.

It was good just short. I would definitely add that squats in