Tyr0331 Fighter Bangkok/Black Pro Training Log

[Tyr0331]

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)

[nickgoldma]

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.

[Green2Blue]

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

[Tyr0331]

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

[Tyr0331]

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

6'0
215lb

[nickgoldma]

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.

[nickgoldma]

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

[Tyr0331]

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

[Green2Blue]

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

[Tyr0331]

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

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