Base Building start over!

[nickgoldma]

Sunday: Fighter 80%

Bench-5x5-135lbs
Squat-3x5-145lbs

[nickgoldma]

Tuesday- Nov 29th

Was suppose to do this yesterday but caught up with my job and school work and so I made up for it today...

400m Resets x3

[nickgoldma]

Thursday-

Fighter: 80%

Bench-3x5 at 135lbs
Squat-3x5 at 145lbs

Kept it at the minimum sets as I am headed to BJJ in a bit

[nickgoldma]

Had a solid BJJ class tonight. At the end, I did three 7 minute rolls. Good time.

[nickgoldma]

Monday, December 5th- Last week of base building-

Fighter- 90%

Bench-145lbs-4z3
Squat-160-3x3

After I lifted, I decided to hop on the bike and bang out some intervals.

My workout was this:
2 minutes as fast as possible with 3 minutes of rest

4x Rounds. Hell of a workout.

[nickgoldma]

Tuesday: Recovery Day

Wednesday: Fighter - 90%

Bench-145lbs 3x3
Squat-160lbs 3x3

[nickgoldma]

Went to BJJ tonight. We worked on some guard passes. Afterwards, I did three 7 minute rounds of rolling. Lots of fun.

[nickgoldma]

So base building is officially over! Feels good to be able to move onto my continuation protocol!

For continuation, I chose Operator+Black Professional. The cluster I am going to be using will be Squat, Bench, Barbell Rows and Deadlifts!

Each week will go as follows:

Operator+Black Professional
Sunday-Squat/Bench/Rows
Monday- HIC-Speed Endurance Ladders
Tuesday-Squat/Bench/Rows
Wednesday- 400m-600m Resets
Thursday-Squat/Bench/Deadlift (3x5)
Friday-E or Triple

As you can see, I am keeping my conditioning running based as it is still a weakness that I need to work on. At the same time, it is time for me to get stronger too. I also plan to throw in some BJJ practices in there once or twice a week in the evenings, probably after my lifting. I will be sure to watch for over training, etc. Looking forward to the next 12 weeks.

[Green2Blue]

Congrats on finishing BB

[nickgoldma]

Congrats on finishing BB

Thanks man!