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  1. #1
    M&S Power User Nicksix's Avatar
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    Default Nicksix - Sport Specific Log

    Hey guys,

    I've decided to start an early training log. Just to give some background to my life and training lately.
    for the passed 3 years I've been working pretty much 16 hours a day and moving from city to city in South Africa.

    I also managed to injure my back along the way and have spent the better part of the last 2 years taking it easy.
    I went to the doctor who said it was a herniated disc in my spine, and offered little advise on how to rehabilitate it.

    I have managed to continue BJJ training quite regularly, but my weight training has been pretty much non-existant.

    Fast forward to today and I am living in a small town on the coast, with cooking surf everyday, doing a job that I look forward to doing and have the opportunity to spend 1 week a month in Cape Town, should I choose to, as well as getting engaged to my girlfriend of 7 years.

    I've decided that I will no longer be "nursing" my training and I will be training to win...and win convincingly.
    I've been seeing a physiotherapist for the past month and the results have been exponentially greater than what I expected. I feel as though my strength is slowly returning and ROM has increase greatly.

    For the last 5 months I've been competing in BJJ and grappling tournaments every second weekend, sometimes travelling around the country to get to the events (Thanks to sponsors!!).
    My diet has been very sport specific for BJJ - cut weight for 3 weeks before the comp then cut water starting from 1 week out. I walk around at 91kg's and cut down to 84.5kg's. Due to the nature of competition my diet has been strict for 4 weeks then binging on 100% non nutritive food and alcohol for at least 7 days. I'm going to try and change this.
    I'm going to be looking to bulk up after Dec 6 Abu Dhabi trials for an invite-only u90kg national grappling comp with big prize money in March 2015 (Hoping to get an invite ).

    As my main goal is to get stronger and more explosive, my workouts will reflect that.
    I would appreciate any help and advise along the way as I am far from a personal trainer or dietician

    Current weight - 89kg
    Height - 186cm

    I will add my other measurements during the course of the week, to track my progress.
    Here are a few photos from where I started:

    Competing at 95kg's




    Competing at 85kg's





    This has roughly been my diet:

    8am - Weight training/cardio/BJJ

    9am - Post Workout shake (USN Diet Fuel + Creatine Monohydrate)

    10am - handful of roasted cashew nuts

    2pm - 100g quinoa, chicken breast, half avo, 50g broccoli

    4pm - handful of roasted cashew nuts

    5:30pm - cardio/weight training/BJJ

    7:30pm - chicken breast, broccoli and 750ml green tea

    My strength routine I've been using is this http://www.muscleandstrength.com/wor...h-workout.html , as well as sprints on Tuesdays and a 5km run on Thursdays or Saturdays.

    Any help will be greatly appreciated
    Everything wrestling, BJJ, Muay Thai, Boxing & MMA.
    Full time Super Saiyan.

  2. #2
    Kettlebells' Angel !!!! 5kgLifter's Avatar
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    Nice work, Nicksix!
    1-Finger Deadlift, 1RM: 80.3lbs/36.5kg

  3. #3
    Frequent Poster Got2squat's Avatar
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    Your training needs are much more complex than what I am qualified to give advice in regards to a complete training program. Since your main focus is BJJ, understandably you need conditioning work along with the strength work, and of course all of the conditioning work along with the BJJ practice and competitions will be competing with your strength gains as far as recovery goes.

    The only tip I do feel I should mention is in regards to the fact that you are training for explosive power along with strength. Remember strength and power, although related, are two different things. From what I know, power is best trained via power cleans, so I would suggest taking a look at those and perhaps work them into your programming.
    7/6/2015
    Squat 395
    Bench 265
    Deadlift 465
    Total 1125 @ 193.

    "Whether you think you can, or think you can't--you're right."
    - Henry Ford

  4. #4
    M&S Power User Nicksix's Avatar
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    Quote Originally Posted by 5kgLifter View Post
    Nice work, Nicksix!
    Thanks babs!

    Quote Originally Posted by Got2squat View Post
    Your training needs are much more complex than what I am qualified to give advice in regards to a complete training program. Since your main focus is BJJ, understandably you need conditioning work along with the strength work, and of course all of the conditioning work along with the BJJ practice and competitions will be competing with your strength gains as far as recovery goes.

    The only tip I do feel I should mention is in regards to the fact that you are training for explosive power along with strength. Remember strength and power, although related, are two different things. From what I know, power is best trained via power cleans, so I would suggest taking a look at those and perhaps work them into your programming.
    Thanks so much for the feedback...i will definitely look at incorporating some power cleans into my workout!
    I've also been struggling lately with my cardio...I think im going to have to add in an extra anaerobic workout once a week.

    Squat - 12,10,8,8 (50kg)
    Upright Row - 8,8,8 (30kg)
    Wide Grip Pull Up - 10,10,10
    Incline dumbbell Press - 12,10,10,8 (30kg)
    Close Grip Bench Press - 8,8,8 (50kg)
    Military Press - 8,8,8 (30kg)
    Standing Barbell Curl - 8,8,6 (30kg)
    Decline Dumbbell Situps - 30,30,30 (10kg)

    11am - BJJ sparring (1.5hours)
    4:30pm - Surfing (1.5hours)

    All in all...a good day!
    Everything wrestling, BJJ, Muay Thai, Boxing & MMA.
    Full time Super Saiyan.

  5. #5
    M&S Power User Nicksix's Avatar
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    Hey guys,

    ADCC trials didn't go as well as I had hoped...I entered 2 weeks out and decided to cut down to 82kg's for the comp. Needless to say that after the +-8kg water cut my cardio and strength was nowhere near where it should've been. I managed to make the finals and dominate till the final 30 seconds of the round when I gassed hard and my body just shut down.

    I have now started the year focused and well rested.
    My sports performance levels were always at their highest when I was using D4DS and cardio on alternate days.
    Which is why I have started D4DS again and have put a lot more focus into my diet.
    My goal is to slowly cut fat while maintaining energy to push through tough MMA/BJJ sessions.
    This is my current diet:
    8am
    D4DS/Cardio/BJJ(Saturdays)

    9am
    Fast Grow Anabolic (PWO)
    50g Future Life High Protein Cereal

    12am
    150g Extra lean mince burger patty (Homemade)
    1 Wholewheat roll
    1 Medium Potato

    3pm
    120g Quinoa
    1 Chicken Breast
    0.5 Avocado
    5g Olive Oil

    4pm
    1 Large Banana

    8:30pm
    120g Quinoa
    1 Chicken Breast
    0.5 Avocado
    5g Olive Oil

    Total Calories - 2465 (Calorie Deficit of 737)
    C/P/F ratio in % - 45/32/23

    Any feedback would be greatly appreciated
    Everything wrestling, BJJ, Muay Thai, Boxing & MMA.
    Full time Super Saiyan.

  6. #6
    M&S Power User Nicksix's Avatar
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    Shoulders and Triceps (Tuesday)
    Dumbbell Shoulder Press - 12,10,8,6 (20kg,20kg,20kg,20kg)
    Dumbbell lateral raise - 12,10,8,6 (10kg,10kg,12kg,12kg)
    Dumbbell reverse fly - 12,10,8,6 (20kg,20kg,20kg,20kg)
    Dumbbell Shrugs - 12,10,8,6 (35kg,35kg,35kg,35kg)

    Lying Tricep extension - 10,8,6 (25kg,30kg,30kg)
    One Arm cable extension - 10,8,6 (5 plates on machine)
    Dumbbell tricep extension - 10,8,6 (10kg,10kg,12kg)

    Abs
    weighted sit up - 15,12,12 (10kg,10kg,10kg)
    Hanging knee raises - 12,10,10 (12kg,12kg,12kg)
    Cable crunches - 10,10 (13 plates on machine)

    Feels great to be back in the gym again...oh how I've missed this routine
    Looking forward to cardio and BJJ later today.
    Everything wrestling, BJJ, Muay Thai, Boxing & MMA.
    Full time Super Saiyan.

  7. #7
    M&S Power User Nicksix's Avatar
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    Wednesday - Back
    Wide Grip Pull Up - 12,12,12,12
    Close Grip Pull down - 12,10,8,6 (76kg,76kg,86kg,86kg)
    One Arm Dumbbell Row - 12,10,8,6 (25kg,30kg,30kg,30kg)
    Bent Over Barbell row - 12,10,8,6 (60kg,60kg,65kg,65kg)

    Rolled for 3 hours yesterday evening, so I was feeling pretty tired and lazy, managed to get a decent workout in tho
    Felt great as soon as my pre-workout kicked in

    2nd Abu Dhabi trials u82kg...
    Last edited by Nicksix; 01-28-2015 at 11:13 AM.
    Everything wrestling, BJJ, Muay Thai, Boxing & MMA.
    Full time Super Saiyan.

  8. #8
    M&S Power User Nicksix's Avatar
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    Thursday- Chest and Biceps

    Incline Dumbbell press - 12,10,8,6 (30kg,30kg,32.5kg,32.5kg)
    Bench Press - 12,10,8,6 (65kg,65kg,65kg, 68kg)
    incline dumbbell flys - 12,10,8,6 (12kg,12kg,15kg,15kg)
    Cable Crossovers - 12,10,8,6 (6 machine plates)

    Incline dumbbell curls - 10,8,6 (15kg,15kg,15kg)
    Preacher Curls - 10,8,6 (25kg,25kg,25kg)
    Hammer Curls - 10,8,6 (8kg,8kg,10kg)

    Felt great through this workout. Good Pump and energy throughout.

    Friday - Legs
    Squats - 12,10,8,6 (65kg,70kg,75kg,80kg)
    Leg Press - 12,10,8,6 (120kg,120kg,120kg,130kg)
    Leg Extensions - 12,10,8,6 (86kg)
    Leg Curls - 12,10,8,6 (68kg)
    Seated Calf Raise - 12,10,8,6 (12 machine plates)
    Everything wrestling, BJJ, Muay Thai, Boxing & MMA.
    Full time Super Saiyan.

  9. #9
    M&S Power User Nicksix's Avatar
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    Monday - Shoulders and Triceps
    Shoulder Press - 12,10,8,6 (65kg,65kg,76kg,87kg)
    Dumbbell lateral raise - 12,10,8,6 (12kg,12kg,12kg,12kg)
    Reverse Flys - 12,10,8,6 (20kg,20kg,20kg,20kg)
    Shrugs - 12,10,8,6 (40kg,40kg,40kg,40kg)

    EZ Bar tricep extension - 12,10,8,6 (25kg,25kg,30kg,30kg)
    One arm cable extension - 10,8,6 (5 plates,5,6,6)
    one arm dumbbell tricep extension - 10,8,6 (12kg,12kg,12kg)

    Went away for the weekend, ate loads of sugar and chocolates as well as everything in sight. Felt good throughout the workout today. Diet is also back on track today
    Everything wrestling, BJJ, Muay Thai, Boxing & MMA.
    Full time Super Saiyan.

  10. #10
    M&S Power User Nicksix's Avatar
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    Tuesday - Back

    Pull ups - 12,10,8,8
    Close grip pull downs - 12,10,8,6 (76kg,87kg,87kg,98kg)
    Dumbbell row - 12,10,8,6 (30kg,30kg,30kg,30kg)
    Bent over row - 12,10,8,6 (60kg,60kg,60kg,65kg)

    Energy levels and pump were really good. Looking forward to BJJ later.
    Everything wrestling, BJJ, Muay Thai, Boxing & MMA.
    Full time Super Saiyan.

  11. #11
    M&S Power User Nicksix's Avatar
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    Great BJJ and fitness session last night.
    Body is feeling a little bit beat up today, going to enjoy this rest day by going for a surf and relaxing
    Everything wrestling, BJJ, Muay Thai, Boxing & MMA.
    Full time Super Saiyan.

  12. #12
    M&S Power User Nicksix's Avatar
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    Monday - Shoulders and triceps
    Dumbbell shoulder press - 12.10.8.6 (20kg.20kg.20kg.25kg)
    Dumbbell lateral raise - 12,10,8,6 (12kg,12kg,12kg,15kg)
    Reverse Flys - 12,10,8,6 (20kg,20kg,20kg,20kg)
    Shrugs - 12,10,8,6 (40kg,40kg,40kg,40kg)

    EZ Bar tricep extension - 12,10,8,6 (25kg,30kg,30kg,30kg)
    One arm cable extension - 10,8,6 (5 plates,6,6,6)
    one arm dumbbell tricep extension - 10,8,6 (12kg,12kg,12kg)

    Starting to feel slightly stronger through the workouts...lets hope this continues
    Everything wrestling, BJJ, Muay Thai, Boxing & MMA.
    Full time Super Saiyan.

  13. #13
    M&S Power User Nicksix's Avatar
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    Tuesday - Back

    Pull ups - 12,10,10,10
    Close grip pull downs - 12,10,8,6 (87kg,87kg,87kg,98kg)
    Dumbbell row - 12,10,8,6 (30kg,30kg,30kg,30kg)
    Bent over row - 12,10,8,6 (60kg,63kg,65kg,70kg)

    Slowly getting strength back Diet has been good, feeling on top of the world...till I train BJJ, made me wake up feeling like a cripple
    Everything wrestling, BJJ, Muay Thai, Boxing & MMA.
    Full time Super Saiyan.

 

 

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