Oregonstrong
New Member
Nice work Doc!
MESO-Rx
Anabolic Steroids
What Are You Training Today?
- Thread starter Oregonstrong
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Oregonstrong
New Member
Nice OGH! I will be following your log for sure brother.
powerlifter89
New Member
Congrats man
Thank you gentleman. By this time next year my goal is to have an elite total at 198 raw division and after that my coach wants me to jump to the 220 class but I may just stick to 198. Depends in some things.
Oregonstrong
New Member
Legs last night.....
Lying leg curls – 2-3 warm up sets. 6 sets like this. Find a weight that is a hard 10 reps. Do 10 reps and rest for 20 seconds, then go again to failure. Rest 20 seconds and then go again, and so on until you reach 6 sets. 6 total work sets.
Squats – Work your way up in weight doing sets of 8 until you find a weight that is a pretty tough 8. Stay there and do 6 sets of 6 with 3 second descents. Go down to parallel or just above it. Your stance should be slightly wider than shoulder width with toes turned out some. On these sets, rest for 2-3 minutes, no need to rush. 6 total work sets.
Leg press – On these place your feet fairly close and on the middle of the platform, destroy your teardrop. Do 30 reps. Pump them non-stop. No locking out. Rest for 3 minutes and do 25 reps with the same weight. On your 3rd and final set. Drop the weight a little more, and go totally apeshit. Get as many reps as you can. Push yourself. Expect to do more than 40. You CAN stop periodically on these to catch your breath. Give it everything you have on this set. Train like a champion. 3 total work sets.
Dumbell stiff legged deads - 2 sets of 10 – Push your hips back and keep your back arched. Stretch your hams good. Don’t come up all the way. Keep constant tension on them. You don’t need to go real heavy on these. Use a moderate weight. 2 total work sets.
Lying leg curls – 2-3 warm up sets. 6 sets like this. Find a weight that is a hard 10 reps. Do 10 reps and rest for 20 seconds, then go again to failure. Rest 20 seconds and then go again, and so on until you reach 6 sets. 6 total work sets.
Squats – Work your way up in weight doing sets of 8 until you find a weight that is a pretty tough 8. Stay there and do 6 sets of 6 with 3 second descents. Go down to parallel or just above it. Your stance should be slightly wider than shoulder width with toes turned out some. On these sets, rest for 2-3 minutes, no need to rush. 6 total work sets.
Leg press – On these place your feet fairly close and on the middle of the platform, destroy your teardrop. Do 30 reps. Pump them non-stop. No locking out. Rest for 3 minutes and do 25 reps with the same weight. On your 3rd and final set. Drop the weight a little more, and go totally apeshit. Get as many reps as you can. Push yourself. Expect to do more than 40. You CAN stop periodically on these to catch your breath. Give it everything you have on this set. Train like a champion. 3 total work sets.
Dumbell stiff legged deads - 2 sets of 10 – Push your hips back and keep your back arched. Stretch your hams good. Don’t come up all the way. Keep constant tension on them. You don’t need to go real heavy on these. Use a moderate weight. 2 total work sets.
Today is back day.Deadlifts and barbell rows.Pure brutal basics hard and heavy.At the moment im deciding which order im going to do these in.
halfguard
New Member
Today I'm going to roll jiu jitsu for a few hours, which is my cardio and conditioning. Later in the afternoon I am going to train legs and go hard on my abs. I'm feeling good about my back which had put me out of the squat game for good up until recently when I worked my way back into it. So I am going to focus on that and leg presses for my upcoming grappling competition.
Nice man.Looks like your day is fully loaded.
Got to go rehab my right knee after rolling it last week after slipping on ice, now that the swelling went down. Knee injuries suck....a good 2 month setback 
halfguard
New Member
I ended up rolling bjj for 2 untimed long ass rounds then going and training my shoulders and a bit of legs. I try to hit the leg press machine a few times a week no matter what part I am training just to help with grappling more. That and hips...a grappler can never train their hips too much. My guard strength/body triangle strength is absurd.
Oregonstrong
New Member
Badass brother, we have a variety of different training techniques in this thread. Interested to hear more about your training for jiu jitsu brother.
Still doing HST , another week of all 12 rep sets then 8 rep sets the next week....~Ogh
Oregonstrong
New Member
Damn, sorry to hear that mindless. That weather did end up getting to you in the end brother. I hope for a speedy recovery for you. By the way I Unliked your original post. Didn't feel a like for a knee injury suited very well brother.Got to go rehab my right knee after rolling it last week after slipping on ice, now that the swelling went down. Knee injuries suck....a good 2 month setback
Oregonstrong
New Member
Right on OGH! How's the 12's treating you? I know when I ran that program I started on 15's and they were killer.
Yeah the weather out in the Northeast sucked, but there's light at the end of the tunnel as it approached 50 today and will be near 60 tomorrow.
Thanks for your support and no worries no offense taken
I was able to walk a bit better today without the need for my copper sleeve so that's good. Did some stretches and used a small foam roller to loosen the teardrop (which I strained as I fell) so while the pain was hellacious at least in the end it felt better. Hopefully my knee will be 100% before the summer
Got to go rehab my right knee after rolling it last week after slipping on ice, now that the swelling went down. Knee injuries suck....a good 2 month setback
Sorry to hear this , get as much rehab as your insurance will pay for ....
Goodluck bro
Thanks and I've gone the easy route...the gymSorry to hear this , get as much rehab as your insurance will pay for ....
Goodluck bro
Been using the foam roller and doing some stretches and leg raises. I'll do some light leg curls/extensions within a couple weeks. Hopefully be squatting by June
I decided this time around with HST I would do 12/8/4 reps instead of 15/10/5 rep sets .My knees favor heavy weights over higher reps ...
Saturday:
Squats worked up to 2sets of heavy doubles and 1 back off set (20% less) for 10
OHP: worked up to 2 sets of heavy triples and 1 back off set (20% less) for 10
Weighted incline sit-ups: 2 sets of 8
Bb curl: 2 sets of 12
CG bench: 2 sets of 12
Should have listened to my coach and not gone heavy so soon after competing. Never been so sore and tight before. Almost felt handicapped lol n
Squats worked up to 2sets of heavy doubles and 1 back off set (20% less) for 10
OHP: worked up to 2 sets of heavy triples and 1 back off set (20% less) for 10
Weighted incline sit-ups: 2 sets of 8
Bb curl: 2 sets of 12
CG bench: 2 sets of 12
Should have listened to my coach and not gone heavy so soon after competing. Never been so sore and tight before. Almost felt handicapped lol n
Lol like I wanted to go back to squatting so soon after my knee injury, but I know killer leg workouts make me wish I had my mom's walker LMAO
