OC's new program

[OC Cartel]

Upper Body Hypertrophy

HS Flat Bench - 90x12, 140x10, 190x8, 220x10
HS Row - 90x10, 140x10, 180x10, 260x8
X's - 3x10 *superset
Lat PD - 130x12, 140x12, 160x7 *superset
Back Ext. - 2x15 *superset
Seated Plate Shrug - 90x15, 140x10, 160x10 *superset
Front DB Raise - 15x12, 20x10, 25x10 *superset

 

[caladin]

I always feel like the combination of mma and lifting has to be tough on recovery. What do you do for recovery?

 

[OC Cartel]

I always feel like the combination of mma and lifting has to be tough on recovery. What do you do for recovery?

my main priority is lifting. so i make sure to always get my 3-4 lifts in a week. when i'm feeling run down i'll just cut down on the duration and/or frequency of mma days.

 

[OC Cartel]

Lower Body Hypertrophy

Plate Loaded Squat Press - 2platex15, 4px15, 6px12, 8px12, 8p+50x10
Rotary Calf - 90x15, 115x15, 140x15
Decline Ab - 3x15
Hip Ab - 10,10,15 *superset
Hip Ad - 3x10 *superset
Plate Loaded Tri - 3x20 *superset
Plate Loaded Bi - 20,15,15 *superset

 

[OC Cartel]

Upper Body Strength

Bench - 135x10, 205x8, 245x6, 265x4, 305x2
HS Iso Low Row - 140x8, 180x8, 250x6, 270x6
DB Shoulder Press - 60x8, 70x8, 80x5.5
BB Shrug - 135x20, 185x20, 265x8 *superset
Standing Forearm superset

 

[OC Cartel]

Lower Body Strength

Rack Deads - 135x10, 185x10, 235x8, 275x6, 315x4
Seated Calf - 65x10, 90x10, 125x15
Ab Machine - 3x10
CGBP - 95x15, 135x15, 175x10
Reverse BB Curl - 55x15, 65x15, 80x10

 

[OC Cartel]

Upper Body Hypertrophy

HS Seated Bench - 90x15, 160x10, 180x10, 230x8
HS Front Lat PD - 110x12, 160x11, 200x9, 230x7
Incline DB Fly - 35x12, 45x12, 55x13
CG Cable Row - 150x10, 170x10, 190x8
Machine Shoulder Press - 15,15,10
Hypers - 2x10
DB Shrug - 70x12, 85x12, 105x10 *superset

 

[ManOfMuscle]

You've got it down to a science now.

 

[OC Cartel]

You've got it down to a science now.

thank you Dr.

 

[OC Cartel]

Lower Body Hypertrophy

DB Squats - 50x12, 65x10, 75x10, 85x10, 100x4 *legs cramped and had to stop
Crunches - 2x30
Standing Calf - 140, 160, 180x10 *superset
Leg Ext - 10,10,12 *superset
Rope PD - 15,15,10,12 *superset
Cable Curl - 12,12,15,10 *superset

 

[ManOfMuscle]

My rack deads = yours x2.

 

[OC Cartel]

My rack deads = yours x2.

 

[OC Cartel]

Upper Body Strength

DB Bench - 65x10, 80x8, 95x5, 105x4, 115x5
DB Row - 65x8, 80x6, 90x6, 105x6
HS Shoulder Press - 2 plates x 12, 2p+50x10, 4px6
Plate Shrug - 2 plates + 50x15, 4px15, 6px12
Forearm Superset

 

[OC Cartel]

Lower Body Strength

Squats - 135x10, 185x8, 235x4, 135x6 *legs cramped up real bad. maybe the clen?
Seated Calf - 90x8, 110x8, 135x10
Knee Raises - 3x15
Standing DB Curl - 30x8, 35x8, 40x10, 20x15
Overead Cable Tricep - 10,10,10,15

 

[OC Cartel]

Upper Body Hypertrophy

HS Wide Bench - 2px15, 2p+50x15, 4px12, 6px6
CG Pull ups - 5x5
Flat DB Flys - 35x15, 45x15, 55x5
Bar Cable Row - 120x12, 130x12, 150x10 *superset
Cable Lat Raise - 15, 12, 10 *superset
Seated Plate Shrug - 2px15, 2p+50x10, 4px10 *superset

 

[caladin]

How are your knees coming along?

 

[OC Cartel]

How are your knees coming along?

no better, no worse. check your pm's and hit me back.

 

[OC Cartel]

Lower Leg Hypertrophy

Leg Press and calve - 4p+50x15, 6px12, 8px10, 10p+50x3
Crunch Machine - 3x15 *superset
Donkey Calf - 3x15 *superset
Lying Leg Curl - 3x15 *superset
V-Bar Cable Curl - 3x12 *superset
V-Bar Cable Pushdown - 3x12 *superset

*was in a hurry

 

[OC Cartel]

Upper Body Strength

Bench - 135x12, 225x10, 235x6, 255x5, 225x5
BB Row - 135x10, 165x10, 185x8, 225x3
BB Shoulder Press - 95x10, 135x4, 115x4
DB Shrug - 85x10, 100x10, 115x8

*felt real weak for some reason

 

[OC Cartel]

Lower Body Strength

Zercher Squats - 135x10, 175x8, 205x6, 245x4, 135x8
Decline Abs - 2x20
Rotary Calf - 100x10, 135x10, 160x15
Reverse Camber Bar Curl - 15,15,12,15
Single Reverse - 10,10,12,15