Rodja's Road to Recovery and Cut

Page 2 of 2 First 12

  1. 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



  2. 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

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  3. 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


  4. Still getting it bro. Good stuff.

    RECOVERBRO



  5. 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

  6. 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


  7. 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

  8. 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


  9. 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

  10. 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

    •   
       


  11. 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

  12. 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


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

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


  15. 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


  16. 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


  17. 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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