Training Log: Entry 183

Begin bulk.

Current stats:

Have cycled off creatine for 1 week.  Currently in loading phase. 
Height: 5'9
Weight: 187

Dunno anything else.  My arms are small enough that I can finally roll my sleeves up on my BDUs and not feel like I'm cutting off circulation.  Currently on the West Side for Skinny Bastards program, in the second week.

Training Log: Entry 182

Taught my girlfriend some more grappling today.  I'm amazed with her progress.  It's been about 2 months since her last lesson, but after a quick refresher course and a couple of rolls, she was grappling like I had never seen before.  She normally needed me to point out when there was an opportunity for a sub, but not only did she see them when they were there, she went looking for them.  She stuck me with a gullitine a couple of times, and did a great job with getting in a good position for the armbar.  I just need to refine her armbar so that not only can she get there, but finish it strong.

She pulled off some good grappling tricks that I had never taught her, like using her knees to pin down my arms, working for posisition, etc.  At the end, she even pulled my hair to put me in a guilltine.  I was proud of her for knowing how to play dirty. 

Fun as hell, really proud of her.  Wish I knew more and could teach more.

Having issue with right middle knuckle.  Was bugging me during my boxing training last month.  Can only throw about 3 right crosses without gloves before I get a sharp pain in it.  Feels like nerve damage, or maybe stress fracture.

Training Log: Entry 181

2 days knocked out on new program.  Glad I made the switch.  It's a little awkward, but effective.  Leg day only has 3 leg exercises to it, but my legs were thrashed by the end.  Love walking lunges.  I did deadlifts today, but might switch out to squats as my primary lift and romanian deadlifts later on for hammies.  Still hooked on deadies, what can I say?

Repitition day on Sat or Sun.  Really looking forward to it.

Love the versitility of this program.  Love the 3 day nature.  Wish I had remembered it from before.

Bulk after PFT (next wed).  Gonna do this one clean.  You could butter bread with my arteries.

Training Log: Entry 180

First real meeting of my MMA club tonight.  Grand total of two members showed up, plus myself.  Small, but better than nothing.

Member A: Experience in an art similar to Wing Chun.
Member B: Experience in Kyokushin and BJJ.

Went over the striking a little (I'm the unofficial striking coach at the moment) and helped them find some flaws in their game and things to work on while we drilled the focus pads.

Sparred member A:
Weird crap.  Lots of trapping and hitting with backfists.  He did a good job of pulling away my hands with a downward flurry in order to hit me with a backfist.  I dunno how different things would have been if we were going harder (He was a lightweight, and with my PFT coming up, I didn't want to go too hard and risk potential injury).  I fired a few combos towards his body.  Nothing major.  Just got to get exposed to his stuff.

Sparred member B:
She stuck to boxing, and I used the opportunity to work on my slipping, ducking, bobbing and weaving.  She had fast strikes, but way too many telegraphs and predictable patterns.  I avoided almost everything she shot at me, and most I took was some shots to the shoulder.  Again, went light.   She was a lighterweight, and also has the PFT coming up.  Was still fun to drill my dodging so actively.

Rolled with member B:
Got choked out with RNC in a matter of 30 seconds.  Embarassing.

Rolled with member B:
Gained my focus, stayed alert, pretty much just outmuscled her.  She has good technique, but the weight and strength advantage was ridicolous.  Tried for a few achilles locks and heel hooks while breaking out of her guard, but eventually ended up with a kimura from side mount for the win.  Did an alright job of defending her armbar and triangle choke attempts.  Still, she easy is a better technician than me.

Training Log: Entry 179

Blarg.  I'm having an identity crisis on training routines.  The one I designed was fun, but I gotta stop getting into these ruts.  One last go at a new routine. 

http://www.defrancostraining.com/articles/archive/articles_westside.htm

 

Why this?  It's a westside barbell routine I can do on a 3 day split.  It's what I needed to avoid overtraining yet still get a good power workout.

One day I'll look back on this and laugh.

Training Log: Entry 178

Screw this ECO crap.  Too much bodybuilding.  I'm going back to movement focused lifting three days a week instead of bodypart focused lifting 4 times a week.  Back to bench, squat, and deadlift.  I'm thinking 5X5 on primary core lifts, 4-6 reps for 3 sets on strengthening secondary muscles, and a 3X12-15 per bodypart just for hypertrophy just to aid in the mass building department.  I'm gonna shoot for an hour per lifting session.  Time between sets on strength building will be 2-3 minutes.  Time for hypertrophy 1-2 minutes.

Rough outline will be:

Bench Day:
Flat Bench: 5X5
Incline Bench: 3X4-6
Cable flies: 3X12-15
Military press: 3X4-6
Front lateral raise: 3X12-15
Weighed dips: 3X4-6
Pulldown: 3X12-15



Deadlift Day:
Deadlift 5X5
Weighted Pull-ups: 3X4-6
Reverse Smith Machine shrugs: 3X12-15
Dumbbell rows: 3X4-6
Bent over rows: 3X4-6
Close grip weighted chin-ups: 3X4-6
Hammer curls: 3X12-15
 

Squat Day:
Squat: 5X5
Lunges: 3X4-6
Leg curl: 3X4-6
Leg Press: 3X4-6
Leg extensions: 3X12-15 superset with Leg Curl: 3X12-15
Seated calf raises: 3X4-6
Seated calf raises: 3X12-15

Just to clarify my leg day: Why leg curl twice?  As much as I would like to throw in some stiff legged deadlifts for hammies, deadlifts aren't allowed in my weight room, so I'm already risking my weight room privalges on DL day.

I'm thinking the lack of focus on dumbbell movements on my bench day will help my mega platued bench.  My theory is that exclusive focus on barbell movements will aid in that.  If nothing else, I haven't touched barbells in a while.

I'm gonna like this.

Training Log: Entry 177

Started the "ECO" training this week.  ECO is an acronym for "Explosive, Closed Chain, Open Chain".  It trains plyometrics, strength training, and hypertrophy.  I seem to be gaining back some of the size I lost from boxing.  Currently lifting 4 days a week, working the same muscle groups twice a week.  Should be fun.

Diet has cleaned up.  Need more water.