4X4's Training Log
Moderators: Mini Forklift Ⓥ, C.O., Richard, robert, SyrLinus
- MaryStella
- Stegosaurus
- Posts: 3255
- Age: 41
- Joined: Sun Dec 14, 2008 11:58 pm
- Location: Plains, PA
- Contact:
Re: 4X4's Training Log
Yep that is crossfit's endurance training site. I mostly stick to the main Crossfit website and do their workout of the day. But this is good stuff too.
www.crossfit.com
if your interested.
www.crossfit.com
if your interested.
Re: 4X4's Training Log
Note: This routine is subject to modifications.
I didn't lift this last week because I was sick and figuring out a new routine. I'm going to keep it simple. There was WAY too much analysis going on in my head.
Session 1:
Vertical Push
Deadlift "Death Set"
Lat work
72 hours rest
Session 2:
Vertical Push
Deadlift "Death Set"
Lat work
I didn't lift this last week because I was sick and figuring out a new routine. I'm going to keep it simple. There was WAY too much analysis going on in my head.
Session 1:
Vertical Push
Deadlift "Death Set"
Lat work
72 hours rest
Session 2:
Vertical Push
Deadlift "Death Set"
Lat work
Last edited by 4X4 on Thu May 28, 2009 8:40 pm, edited 2 times in total.
- MaryStella
- Stegosaurus
- Posts: 3255
- Age: 41
- Joined: Sun Dec 14, 2008 11:58 pm
- Location: Plains, PA
- Contact:
Re: 4X4's Training Log
Hope your feeling better. what is a death set? to failure?
Re: 4X4's Training Log
One 20 rep set with your 10RM then add 5-10lbs the next session.MaryStella wrote:Hope your feeling better. what is a death set? to failure?
Last edited by 4X4 on Mon May 25, 2009 6:33 pm, edited 2 times in total.
Re: 4X4's Training Log
Monday 5.25.09
DB Shoulder Press
47's 5RM
Deadlifts
226lbsx20reps
DB Rows
20x40's
Hammer Curls
3x5x21's
Edit: I may have to go beltless DL because I had trouble breathing doing high reps.
DB Shoulder Press
47's 5RM
Deadlifts
226lbsx20reps
DB Rows
20x40's
Hammer Curls
3x5x21's
Edit: I may have to go beltless DL because I had trouble breathing doing high reps.
Last edited by 4X4 on Mon May 25, 2009 6:54 pm, edited 1 time in total.
Re: 4X4's Training Log
That reminds me. On Sherdog MMA forums conditioning section they have a DL your own bodyweight for reps in 5 minutes challenge. I can't enter the challenge because I'm not a regular poster, but that would be good cardio.MaryStella wrote:What about adding DL or squatting into your cardio routine. Check out some of my crossfit workouts. It is cardio lifting. Just a suggestion. Log looking good.
- MaryStella
- Stegosaurus
- Posts: 3255
- Age: 41
- Joined: Sun Dec 14, 2008 11:58 pm
- Location: Plains, PA
- Contact:
Re: 4X4's Training Log
4X4 wrote:One 20 rep set with your 10RM then add 5-10lbs the next session.MaryStella wrote:Hope your feeling better. what is a death set? to failure?
what are RMs?
- MaryStella
- Stegosaurus
- Posts: 3255
- Age: 41
- Joined: Sun Dec 14, 2008 11:58 pm
- Location: Plains, PA
- Contact:
Re: 4X4's Training Log
4X4 wrote:That reminds me. On Sherdog MMA forums conditioning section they have a DL your own bodyweight for reps in 5 minutes challenge. I can't enter the challenge because I'm not a regular poster, but that would be good cardio.MaryStella wrote:What about adding DL or squatting into your cardio routine. Check out some of my crossfit workouts. It is cardio lifting. Just a suggestion. Log looking good.
Yep I've done this and it gets tiring. You start off throwing the weight because it's light and you think you can keep doing it forever but it get heavy when you start to fatigue after a couple of minutes. I think the reasoning behind it is for MMA your going to be throwing someone to the ground that is about your size and they go for 5 minutes rounds which is long time so you need to be well conditioned. one of my favorite crossfit workouts is "fight gone bad" it was designed for MMA BJ Penn. I think i've got it in my training log.
Re: 4X4's Training Log
RM=Rep Max. 1 rep max, 3 rep max, 5 rep max, 10 rep maxMaryStella wrote:4X4 wrote:One 20 rep set with your 10RM then add 5-10lbs the next session.MaryStella wrote:Hope your feeling better. what is a death set? to failure?
what are RMs?
http://www.exrx.net/Calculators/OneRepMax.html
http://www.jackalsgym.com/html.aspx?html=max_epley.html
- MaryStella
- Stegosaurus
- Posts: 3255
- Age: 41
- Joined: Sun Dec 14, 2008 11:58 pm
- Location: Plains, PA
- Contact:
Re: 4X4's Training Log
ok sorry I learned it as max rep. not rep max but i understand now.
Re: 4X4's Training Log
I'd like to see "fight gone bad." I'll do a search on crossfit.com discussion board, I'm registered.MaryStella wrote:Yep I've done this and it gets tiring. You start off throwing the weight because it's light and you think you can keep doing it forever but it get heavy when you start to fatigue after a couple of minutes. I think the reasoning behind it is for MMA your going to be throwing someone to the ground that is about your size and they go for 5 minutes rounds which is long time so you need to be well conditioned. one of my favorite crossfit workouts is "fight gone bad" it was designed for MMA BJ Penn. I think i've got it in my training log.
My legs are already sore from today. That's not supposed to happen until tomorrow.

Re: 4X4's Training Log
Mary, I found it on page 6 of your training log. Thanks You Rock!4X4 wrote:I'd like to see "fight gone bad." I'll do a search on crossfit.com discussion board, I'm registered.MaryStella wrote:Yep I've done this and it gets tiring. You start off throwing the weight because it's light and you think you can keep doing it forever but it get heavy when you start to fatigue after a couple of minutes. I think the reasoning behind it is for MMA your going to be throwing someone to the ground that is about your size and they go for 5 minutes rounds which is long time so you need to be well conditioned. one of my favorite crossfit workouts is "fight gone bad" it was designed for MMA BJ Penn. I think i've got it in my training log.
My legs are already sore from today. That's not supposed to happen until tomorrow.

viewtopic.php?f=24&t=16251&p=192494&hilit=fight+gone+bad#p192494
Re: 4X4's Training Log
Tuesday May 26th
Abs:
Planks
1st set 90 sec
2nd set 60 sec
Note: No cardio because I got home later than expected.
Abs:
Planks
1st set 90 sec
2nd set 60 sec
Note: No cardio because I got home later than expected.
- MaryStella
- Stegosaurus
- Posts: 3255
- Age: 41
- Joined: Sun Dec 14, 2008 11:58 pm
- Location: Plains, PA
- Contact:
Re: 4X4's Training Log
There is a couple videos of people doing "Fight Gone Bad" one the main crossfit website under exercise demos if you wanna check that out too.
Re: 4X4's Training Log
Thursday May 28th
DB Flat Bench (hammer grip)
60's for 7 reps
I could have used more weight.
Full Squat
1x10x200lbs
1x7x200lbs
Deadlift (no belt)
2x10x200lbs
Note: I didn't go to bed until close to 4 am last night. My goal is to move my own BW around for as many reps as possible. I'll eventually add BW exercises to my routine over time.
DB Flat Bench (hammer grip)
60's for 7 reps
I could have used more weight.
Full Squat
1x10x200lbs
1x7x200lbs
Deadlift (no belt)
2x10x200lbs
Note: I didn't go to bed until close to 4 am last night. My goal is to move my own BW around for as many reps as possible. I'll eventually add BW exercises to my routine over time.
Return to “Online Training Journals & Blogs”
Who is online
Users browsing this forum: No registered users and 12 guests