benn
saturday
bench press 1 set of 10,8,6,4, 2 sets of 3
shoulder press 8,6, 2 sets of 4
lift weight disc 4x20
pullups 3x8
weighted pullups 2x8

sunday
squats 10,8,6,4,2,2,2
dead lift 10,8,6,4,2,2
4x10 calfs

jones jr
leg extention 4x20
squats 4x20
leg extentions 4x20
barbell press 2x20
upright rows 4x20
lat raises 6x15
bench press 1x20-30
incline dumbell press 2x20
cable rows 4x15
tricep pull down 2x15
one arm dumbell extentions 2x20
rows 3x20
standing curls 2x20
dumbell curls 3x20 chinups

Thanks the only thing missing from my training is weights. I just started doing the weights yesterday . Imma do weights on days I don't spar

if you want to get better at combat sports you have to spar.

I got a book with Roy Jones Jr's workout and it says that he did no weights. I don't think he did any weights before the Ruiz fight at heavyweight. He should never have bothered coming back down.

thanks man, where you get this info from?