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S&C UnderGround >> What is everyone working on?


12/7/12 1:19 PM
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LCSULLA
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So I was curious on what everyone is working on in their S&C?

Strength focus?
Cardio?
Flexability?
or what?

And maybe give a snapshot of your routine?
12/7/12 2:34 PM
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itisasitis
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Strength and mobility.

Monday

Squat 3 x 5
Bench 3 x 5
Weighted pull ups/Chin ups 3 x 5

Wednesday

Deadlift 1 x 5
Hanging leg raises 3 x 10
Kroc Rows 1 set @ 120 for as many reps as possible

Friday

Squat 3 x 5
Press 3 x 5
Shrugs

Everyday at the gym is a PR day. Either add more reps or more weight to the bar every workout. Haven't stalled quite yet.

Plus I do mobility work everyday.
12/7/12 4:36 PM
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LordSeano
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Strength 5/3/1 using the Boring but Big protocol.

In the 2nd week of the 3rd cycle so far and making great gains - also setting PRs every single workout. Not far off my target 1RMs per Wendler's formula

1 - Press with Chins for assistance
2 - DL with weighted ab work for assistance
3 - Bench with Dbell rows for assistance
4 - Squat with leg curls for assistance

Also now mixing in a glute/hip flexor activation routine twice a week after some good advice on another thread to try and strengthen a weak spot in my squatting

12/7/12 4:59 PM
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TartanArmy
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I've been doing 5x5 for just under a year now.

Think I'm gonna change it up a bit in the new year. Maybe 5/3/1.

Not getting to the gym as much is I was but I an back into Mma again which is good. Phone Post
12/7/12 5:49 PM
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OregonChaelClosedDueToBandWagonCrash
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Trying to get my strength back after 10 months off due to rotator cuff.

Gone from benching 5 reps of 140kg (I know not that impressive) to using 20kg dumbells and struggling to push out 8. Fucken sucks!!! Phone Post
12/7/12 5:54 PM
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LordSeano
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OregonChaelClosedDueToBandWagonCrash -  Trying to get my strength back after 10 months off due to rotator cuff.

Gone from benching 5 reps of 140kg (I know not that impressive) to using 20kg dumbells and struggling to push out 8. Fucken sucks!!! Phone Post

Lol false brag!

140kg x 5 is impressive for most normal people!
12/7/12 6:57 PM
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OregonChaelClosedDueToBandWagonCrash
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1 set with assistance from a spotter mind you. Not that impressive at all. Phone Post
12/7/12 8:23 PM
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big_slacker
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Cardio/Triathlon

Generally for a week I've got:

3 bike-two 10 mile, one 20+
3 run-two 2-3 mile, 1 5-6 mile
2 swim sessions-750-1k meters

3 lifting sessions, whole body
12/8/12 2:27 AM
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shootfighterbull
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Current goal is to just get bigger and stronger. Im lifting 4 days a week currently. Phone Post
12/8/12 3:04 AM
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LordSeano
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OregonChaelClosedDueToBandWagonCrash - 1 set with assistance from a spotter mind you. Not that impressive at all. Phone Post
It is for me. Wish i could hit 140kgs on the bench Phone Post
12/8/12 7:33 AM
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spidermanik
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Im using Wendler 531 and working on getting stronger and bigger, on the second week of the 4th cycle and have gained about 15 pounds of muscle and am loving the program!
12/8/12 11:05 AM
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Leigh
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General strength and cardio for a fight in feb Phone Post
12/8/12 11:50 AM
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Tilla
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Who will you be fighting, Leigh?
12/8/12 1:18 PM
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shadallion
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Getting leaner, "shredded" while maintaining strength.

Spartacus circuit training 3x per week, hill sprints 2x per week. Phone Post
12/8/12 3:31 PM
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Taku
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I am training to maximize MSF. Want to explore some Masters sprinting. Currently train three times per weel alternating Pure strength workouts with E.S.D. workouts. Ends up being three of each every two weeks.

TAKU

12/8/12 6:35 PM
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Leigh
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Tilla - Who will you be fighting, Leigh?
A uk fighter you won't have heard of Phone Post
12/8/12 6:53 PM
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Taku
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Hey Leigh,

Best of luck in your upcoming match.

TAKU

12/8/12 6:59 PM
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Tilla
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Leigh - 
Tilla - Who will you be fighting, Leigh?
A uk fighter you won't have heard of Phone Post

I'm FROM the UK!
12/8/12 7:19 PM
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Leigh
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Thanks Taku

Ah OK. His name is Carl Fawcett Phone Post
12/9/12 9:27 PM
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Kevin Curtis
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I trane Iron Man.

I'm spending the Winter working on my weaknesses... the swim, the bike and the run.
12/10/12 9:25 AM
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LiftStrong
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The training scheudle I try to keep up with is below. Not training for anything specific (though I'm closing in on a goal of a 225lb clean). Just working on becoming a better athlete.

Mon - Lower> Post. dominant + boxing
Tues - Upper> Press dominant + MMA/Grappling
Weds - OFF - stretching/mobility
Thurs - Lower> Quad dominant + boxing
Fri - Upper> pull dominant
Sat - Yoga + MMA/Grappling
Sun - Off
12/11/12 9:08 AM
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paw
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I'm working on not sucking in the front squat.

12/11/12 1:21 PM
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Out To Lunch
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I should be doing more, but I am only working on strength at the moment. In particular I am working on bringing up my deadlift. It is the weakest of my "big 3" lifts.
12/11/12 6:35 PM
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tristar
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Strength. I'm 205 lbs. Want to hit a 3x BW deadlift, 2.5 x BW squat, and 2 x BW bench. Hopefully come close to this by the end of 2013.





12/11/12 7:01 PM
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3 strikes
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Right now i am working on looking good naked... so far i am failing so i just have to settle for the increase in my strength and low RHR. :P

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