Rodja's Road to Recovery and Cut

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  1. I should also say this: mandatory pre-hab for EVERYONE.

    Agile Eight
    http://www.defrancostraining.com/ask...tml#question04
    Simple Six
    http://www.defrancostraining.com/ask..._08-10-31.html
    M.Ed. Ex Phys



  2. 7/10: MMA

    Sparred 7 rounds total of moderate intensity. This was really to get my range and timing back as it has been horrible.

    7/12: Vertical F/E, Core

    Simple Six Pre-hab

    Dips/Neutral Pulls: BW+45x10/BWx10, BW+70x6/BW+25x3, BW+45x10-drop-BWx10/BW+25x5-drop-BWx5
    DB Shoulder Press/Hammer Curls: 50x10x3/50x10x3
    Upright Rows: 135x10, 145x6
    DB Shrugs: 100x12x2
    Rope Pressdowns/Cable Curls (BOSU)/Planks (BOSU):115x12x3/115x20x3/20x3

    DC Stretches

    Shoulder is still kinda eh and it's starting to get really frustrating. I'm going to do a slight deload soon and will kick up the cardio that week.
    M.Ed. Ex Phys

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  3. 7/13: Dynamic Lower, Sprints

    Sumo Deads/Box Jumps: 255x3x3/34.5"x3x3 (30s rest)

    Warm-Up
    3 min-5 MPH
    30s 10 MPH, 90s 5 MPH (x5)
    30s 10 [email protected]% grade, 90s 5 [email protected]% grade (x2)
    40s 10.5 [email protected]% grade

    Cool Down
    4.5 min 3.5 MPH
    M.Ed. Ex Phys


  4. 7/14: MMA

    7/15: Horizontal F/E, Core
    Supinated BB Rows: 245x12, 275x10, 285x10
    CG: 135x8, 155x6, 165x6
    DB Rows: 150x10+5
    HS Decline Press: 100x12, 110x10
    HS Yates Row: 145x12, 170x10
    Incline Flys/Incline Scap Adductions: 50x12, 50x12/50x12
    Trunk Rotations: 70x12x3

    DC Stretches
    Foam Roll
    M.Ed. Ex Phys


  5. 7/17: Dynamic Full-Body, Sprints

    Pre-hab
    Warm-up

    Jump Squats/Good Mornings: 105x3/105x3, 105x3/105x3, 105x3/105x3
    Dynamic BP/Reverse BB Rows: 105x3/185x3, 105x3/185x3, 105x3/185x3
    Hang Clean/Neutral Pull-ups: 135x3/BWx3, 135x3/BWx3, 135x3/BWx3

    Sprints

    7/19: Vertical F/E, Core

    Dips/Neutral Pull-ups: BW+45x10/BWx10, BW+70x8/BW+25x5, BW+70x8/BW+25x5
    Hang Cleans: 135x3, 145x3, 155x3
    DB Shoulder Press/Hammer Curls: 50x12/50x10, 55x12/55x8, 60x10/55x8
    DB Shrugs/Reverse Curls: 100x12/65x10, 110x12/75x10
    Pressdowns/BOSU Planks: 160x12/20s, 160x12/20s, 160x12/20s
    M.Ed. Ex Phys

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  6. 7/20: Dynamic Lower, Core

    Deadlifts/Box Jumps: 245x3x3/34.5"x3
    Hypers: BW+45x12, BW+90x12, BW+135x6 (PR)
    Woodchoppers: 60x12x3

    Sprints

    I decided to go back to regular deads until I get my hip issues corrected. I've noticed less discomfort this past week and I think the piriformis/glute pre-hab is starting to pay off.

    7/21: Sprints

    I switched to a 1:1 on sprint:rest this time (30s each) for 8. I've also kicked it up to 11MPH/6MPH, respectively. My heart actually didn't feel like it was about to explode, either.
    M.Ed. Ex Phys


  7. 7/22: Horizontal F/E, Core

    CG: 135x5, 155x5, 165x5
    Supinated BB Rows: 245x12, 255x12, 275x12
    HS Decline Press: 100x12, 110x12
    DB Rows: 150x12 (PR)
    Incline Flys/Scapula Adductions: 50x12/50x12, 50x12/50x12
    Cable Rows/Weighted BOSU Crunches: 200x12/130x15, 200x12/145x15
    M.Ed. Ex Phys


  8. 7/26: Vertical F/E, Core

    Pre-hab
    Foam Roll

    Dips/Neutral Pullups: BW+45x10/BWx10, BW+70x5/BW+25x5, BW+80x5/BW+35x3
    Hang Clean: 135x3, 145x3, 155x3, 160x3
    DB Shoulder Press/Hammer Curls: 55x10/55x8, 60x10/55x8, 65x8/55x8
    DB Shrugs: 100x12, 110x12
    Pressdowns/Woodchoppers: 160x12/60x12, 175x12/60x12, 175x12/60x12

    Good session with a slight increase in power in my technique. I can feel a bigger burst in my lifts since I've started to incorporate this style into my routine. It's too early to tell whether or not it's helping my MMA game, though.

    MMA
    M.Ed. Ex Phys


  9. Still getting it bro. Good stuff.

    RECOVERBRO



  10. Someone else who does hang cleans here. I feel less like a black sheep now. Do you do the hangs with wraps? I'd suggest raw gripping it. The improved grip strength should translate well to your BJJ.
    NSCA - CSCS

  11. Quote Originally Posted by VolcomX311 View Post
    Someone else who does hang cleans here. I feel less like a black sheep now. Do you do the hangs with wraps? I'd suggest raw gripping it. The improved grip strength should translate well to your BJJ.
    I raw grip it. At this point, I'm really focusing on the hip drive and burst and less on the actual weights.
    M.Ed. Ex Phys


  12. Quote Originally Posted by Rodja View Post
    I raw grip it. At this point, I'm really focusing on the hip drive and burst and less on the actual weights.
    I hear ya. At 135-155, I'm bringing the weight up to the catch, with only a slight bend at the knees, at 175+ I find myself dropping down into the catch. I feel my lift has peak velocity and greatest hip extension at 135-155 range. Anything heavier, it starts to become more technique related, then really maximizing my hip burst.
    NSCA - CSCS

  13. Quote Originally Posted by VolcomX311 View Post
    I hear ya. At 135-155, I'm bringing the weight up to the catch, with only a slight bend at the knees, at 175+ I find myself dropping down into the catch. I feel my lift has peak velocity and greatest hip extension at 135-155 range. Anything heavier, it starts to become more technique related, then really maximizing my hip burst.
    I've added lots of hip related elements to my routine lately. Jump squats, box jumps, 1-leg box jumps, etc. have become recent additions.
    M.Ed. Ex Phys


  14. Quote Originally Posted by Rodja View Post
    I've added lots of hip related elements to my routine lately. Jump squats, box jumps, 1-leg box jumps, etc. have become recent additions.
    What are your feelings on Hip Thrusters?
    NSCA - CSCS

  15. Quote Originally Posted by VolcomX311 View Post
    What are your feelings on Hip Thrusters?
    I like them on 2 benches and with true explosion. Some use too much weight or really bad form.
    M.Ed. Ex Phys


  16. Quote Originally Posted by Rodja View Post
    I like them on 2 benches and with true explosion. Some use too much weight or really bad form.
    I see a problem with too much weight as well. It turns the lift from a power movement to a regular strength lift.
    NSCA - CSCS

  17. Quote Originally Posted by VolcomX311 View Post
    I see a problem with too much weight as well. It turns the lift from a power movement to a regular strength lift.
    Getting people to understand the difference is such a pain in the ass.
    M.Ed. Ex Phys


  18. Quote Originally Posted by Rodja View Post
    Getting people to understand the difference is such a pain in the ass.
    [deep sigh]
    NSCA - CSCS

  19. Quote Originally Posted by VolcomX311 View Post
    [deep sigh]
    You know what I'm talking about...
    M.Ed. Ex Phys


  20. After a lackluster week of training, I have decided to start a deload this week. My shoulder's feeling better, but needs a bit of rest. Also, my legs are tired. I can tell I don't have the burst right now as both sprints and jump squats were exceptionally difficult.

    8/3: Vertical F/E, Core, Cardio

    Foam Roll
    Rotator Pre-Hab

    Dips/Neutral Pullups: BW+25x15/BWx12, BW+25x10/BWx8, BW+25x10/BWx8
    Hang Cleans: 105x3, 105x3, 105x3
    DB Shoulder Press/Seated Hammer Curls: 30x12/30x10, 30x12/30x10, 30x12/30x10
    DB Shrugs: 80x12, 80x12, 80x12
    Pressdowns/Planks: 130x12/20s, 130x12/20s, 130x12/20s

    Cardio

    24 minutes Power Walking

    This is my first run at deloading. My goal is to stay active without pounding the joints and tissues as much as I have been for the past 4 months.
    M.Ed. Ex Phys


  21. 8/9: ME Upper, Cardio

    Foam Roll
    Rotator Pre-Hab

    Weighted Pullups: BWx10, BW+10x6, BW+25x5, BW+35x3
    Flat DB Press: 50x15, 55x15, 60x15
    Supinated Cable Rows/Facepulls: 180x12/145x15, 180x12/145x15, 180x12/145x15
    DB Shrugs: 80x12, 90x10, 100x7+1
    Hammer Curls: 40x12, 45x12

    25 minutes cardio

    I've decided to dust off the DeFranco Westside for Skinny Bastards routine and implement this into my routine since it is more of an "athletic" based lifting routine. My body feels good and the deload seems to have revitalized my body and mind. I'm still going to ease into this routine and still take out about 20% of the volume for the first couple of weeks to work my way back into training.

    8/10: Dynamic Lower, Core, Cardio

    Foam Roll
    Agility Warm-Up

    Box Jumps: 27"x3, 27"+3-45s on top x2, 27"+5-45s x1, 27"+7-45s x1, 27"+9-45s x1, 27"+9-45s x1
    Reverse Lunges (front foot elevated): 95x10, 95x10
    Angled Hypers: BW+45x12, BW+45x12, BW+45x12
    Trunk Rotations: 60x12, 60x12

    25 minutes cardio

    I need more hip power. This is something that I've neglected for far too long and it is one of my main elements to judge the efficacy of this run.
    M.Ed. Ex Phys


  22. Supps:

    4-6 scoops RecoverPro
    3 Alpha T-2
    3g ALCAR
    2 Sesamin
    1g TTA
    4 Glycobol
    4-5 HGHpro
    1-2 ThermoGum
    6-8g Fish Oil

    I'm just a tad over 200 right now and would like to get down to about 190 within the next 8 weeks.
    M.Ed. Ex Phys

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