Powerlifting and MMA

Basketball 20 Minutes (warmup pickup game full court 5 on 5)

20 Pullups

Barbell Rows - 135×5, 185×5x2

Pendlay Rows - 185×5x2

1 Arm Rows - 95×5x2 (each arm)

Hammer Machine Row - 90×5x2

Bicep Curl - 35×5x2

1 Hour Shooting Workout

I have really really been working hard on my basketball skills. In particular, my 3-point shot has been a point of emphasis because of my height, because of that my jumpshot has got all around better. I have been doing lots of drills that help with “touch” so my layups have got alot better and I have developed a pretty good drive. Its got me in decent cardio shape and leaning me up a bit. Diet has been good, no fast food, pop, or junk food. School and work have kept me really busy and got me in a better sleep pattern so things are going well.

5 Hours Basketball

Incline - 135×10, 225×3x3

OHP - 135×5, 155×5x3

Powercleans - 185×3x3, 205×1, 225×1

Basketball for 2 hours

Today did some back stuff.

Barbel rows (pause on rack then pull) - 135×10x3

Cable Row - 150×6x4

Pullups BW - 20

After that my hands were so messed up I couldnt really hold anything. Probably from deadlifitng yesterday but they should still be tougher than that. I decided to call it a day and headed into the gym and put up a couple hundred shots.

Bench - 205×10x2

CG Bench - 195 x10×1, 195×5x2

Deadlift - 135×5, 225×3, 315×3, 365×3, 405×1x2, 455×3/4 (I think I pulled my neck out of socket on  the way up)

After that I was so spent it was ridiculous, I just got off work and work was long and hard…much like myself But I couldnt really lift anymore adn decided to go shoot til I was ready to leave. I shot for about 40 minutes, just enough to finally remove the kinks and really shoot my way out the the slump ive been in as of late with my shot. So good day I guess. I am gonna start lifting in the morning so I have more juice to lift with.

I kinda fell off the map for awhile, but I am back, for another while. I will do a 2 week intro phase back into heavy lifting, then go for about 6 weeks and focus on strength & explosive training, then I will cut again (thats what I have been doing btw). :) :)

Had my first PL meet over the weekend. Opened with 250, then 275, then 300. Had a blast and I think I will continue to compete every year

Now for todays first workout back:

Bench - 225×10x2

CG Bench - 205×5x2

Deadlifts 135×5, 225×5, 315×3, 365×3, 405×1, 455×1

Shot some HHHOOOOPPPPS for about 30 minutes. I was still pretty spent from lifting so heavy Saturday and I think I will skip my speed bench this week to get things abck on track, which I should have known better but hey what can ya do.

BTW BW is at 204 right now

Bench - barx10, 135×10, 225×5, 245×3, 274×3, 305×1

Pullups - BWx20

3 games of 1 on 1

Easy workout, looking to finish out the week strong.

Bench (speed) - 150×10x3, 225×3

20 minutes on the eliptical

20 jumpshots

3×3 Pullups

3×3 Chinups

Deadlift - 225×5, 315×3x2, 365×1, 405×1, 455×1

Not good, but not bad I wouldnt say. Not the most productive, but I was SPENT before I even came into the gym.