Training Log: Entry 275

DE upper day

DE bench
8 sets of triples at 155 (little over 50% of max)
Note: Form needs work.  Not pulling shoulder blades together.  Good job at keeping max speed.

Close grip bench: 4X10 @ 155
Note: form just doesn't feel right on these.  Curious if it's from shoulder.  Need to see if I can replace it with dips or BB skull crushers

Flat bar pushdowns: 4X10@115
Note: Swayed between 100 and 130 at first, could maintain good form at 115.  Use triceps, not deltoids.

Lateral raises: 4X10 @ 12lbs each

EZ bar strict form curl: 2X8 at 65, 1X6 at 65

Form crappy at end

Did my lat work earlier that day.  2 sets of 10 wide pullups, 2 sets of 130 lat pulldowns to front.

Training Log: Entry 274

Worked the heavybag today for the first time in a while.  Started off with some shadow boxing first to warm-up and look for openings in my game.  Handspeed doing alright,  

From there, put on the 16oz gloves and drilled a little boxing.  My punching power is way up after switching my stance, and trying to do a better job of working parrying, patting, slipping, bobbing and weaving, and blocking into my bag routine.  Worked some roundhouse kicks, knees, and elbows as well. 

Did some more shadow work focusing on footwork and moving forward agressively while defending and moving back at an angle when evading. 

From there, did a drill I really like.  Put on my headgear and mouthguard and gave my fiancee her 10oz bag gloves and let her fire punches at me while I could only defend. Great way to train my defensive skills.  Spent a lot of time bobbing and weaving and slipping, and threw in some patting and blocking.  Parrying wasn't happening much.  Need to learn how to use that in conjunction with other defensive skills/against multiple punches.  Focused on planting myself and defending rather than running away.  She did an outstanding job of keeping the pressure up, and I found myself inevitably backing away, but much more gradually and slower than I would usually do.  Hopefully I can make this drill a staple of my routine.

Note: Do not face down when bobbing and weaving.  Gonna eat a knee or an elbow that way.

Training Log: Entry 273

ME lower body day

ME lift-ATG squats.
1X3Bar
1X3@135
1X3@225
1X3@275
1X1@285
1X1@305
1X1@315
1X1@310

Note: Form was a little bat at 315, so dropped the weight a little.  Once again, haven't squatted for over 4 months, and have never done ATG (always squatted to parallel before).  Murdered my quads and hammies

Lunges: 4X10-12
2X8@65
1X7@65
1X3@65

Note: Hammies were killing me at this point.  Lower weight next time

SLDL: 4X8@135

Note: Form doing great on this lift.

 

Love this program.  Sadly, might have to cut it short for 2 months because of my beginning weight training class, but we'll see.

Training Log: Entry 272

Started a full fledged westside barbell template as of today.  Lovin' it.

ME upperbody
Singles on bench
  3XBar
  3X135
  3X225
  3X245
  1X275
  1X285
  0X295
  1X285
Note: Can almost make a single of 295.  Haven't done max effort bench all summer, so haven't lose much progress on the lift.

Tricep work-Close Grip Bench press
3X5 of 185
1X7 of 135
Note: Form was getting bad at the end, so lowered it

Tricep pushdown-straight bar
1X12 of 70
2X10 of 100
1X8 of 100
Note: Having trouble finding a good weight here

Shoulder work-Lateral raises
4X10 of 10lbs each

Lats-Wide grip pull-ups
3X8
Note: Form got bad towards the end
Lat pull down
1X10 of 130

Biceps-EZ bar curl with strict form
3X8 of 55lbs

Lovin' this routine, can't wait for more.

Pics of summer cut

Training Log: Entry 271

MT tonight

Warm-up
Drills
Conditioning

Warm-up: Still sinking power into those hooks and loving it

Drills 1: Attacker boxes and low kick, defender defends boxing and eats leg kick.

Note: Defense was on fire tonight.  I realized in the last few classes that the reason my defense was so crappy was that I kept moving rather than planting and trying to actively defend the blows.  Plated myself, and let my hands go.  Throwing out pats, shifting my guard, slipping, even a bob and weave. From my modified peek a boo, remember you need to slide gloves up to block headshots, down to block bodyshots.  For once, I finally learned how to cover my face while slipping and weaving.  Pats don't have to go far from the face, I was able to pull it off with a glove on my face.   

Drill 2: Same as above, but check the now arm kick.

Note: Knee goes inside elbow on armkick check

Drill 3: Same as above, but defender throws counter arm kick.

Note: Pay more attention to leg before checking.  Focus then react.

Conditioning: Nothing I ca't handle.  Pyramids.

 

Last class of the summer training sessions.  Overal summary

MT:

Focus was on defense this summer, and that focus paid off in spades.  Finally can slip, bob and weave, parry, block, duck, etc etc.  Before this, was all about offense and a strong jaw.  Must not lose this!

Movement got better as well.  No longer just straight in and out, learning how to use lateral movement and angles.  Next session, make this the focus.

Offense, though not a focus, is getting smoother.  Pulling off combos rather than isolated shots.  Letting go with both hands.

Conditioning raised to a whole new level. 

Knees/clinch/elbows not really improved much.  More of a focus on basics.

BJJ:

Skipped out on last month due to not liking the class structure of the new coach and paranoia of shoulder.  Affected results.

Learned how to use my legs more effectively. 

Furthermore, learned to work off my back more, my major weak point.  Upa and roll, triangles and armbars and kimuras.  Really awesome to have confidence there.

Learned more about where to place my weight for stability

Not much from mount.

Almost no takedowns improvement, but at least learned I like to use a firemen's carry and cattle catches.

Lifting:

Deadlift numbers didn't increase much, but form has gotten so much better.  Feel much more of the pull from my legs than my back.  Learned I respond much better to singles than triples.

Found out I have a good overhead press considering I haven't trained it in forever.

Body responded well to the shift in training styles.  Looking forward to getting back into heavy lifting.

General Health:

Bodyfat way down, weight is down, cardio is up.  Haven't run much this summer, but I got PT to make up for that.

 

 

Training Log: Entry 270

MT Tonight

Warm-up
Drills
Conditioning

Notes: Feet still very torn up from before.  Spent most of tonight flat footed.

Drill 1: Partner teeps, defender evades by scooting body away while keeping feet planted.

Notes: Stick ass back, rather than just bending forward.  Otherwise, gonna get kneed.

Drill 2: Same as above, but attacker throws boxing combos

Notes: Defense was doing better.  Keep hands higher on face.  Decent job patting and slipping.  My second partner was a jerk.  He wouldn't throw punches, he'd throw teeps with no set-up, hindered learning experience.  First partner was cool.  Still got a defense flinch.

Drill 3:  Same as above, but defender throws leg kick and arm kick

Note: Same lame partner as the one that messed up last drill.  Wouldn't throw counter kicks.  Got to practice my own at least.  Keep hands up on kicks, but didn't get defense penetrated too bad.

Sparring with goal of evading teeps and countering.

Partner 1: Got to work my outfighting.  Throwing long straight punches, leg kicks, etc.  Defense was doing good, evading most teeps.  Still need to point lead leg away when checking kicks.  Wanna work that lead hook more.  Hook, don't slap.  Step in to throw it.

Partner 2: More outfighting.  Didn't get to throw too many rear leg roundhouses.  Worked my punching combos more.  Used a knee to deflect a lot of teeps.  Not the greatest idea.  Still stick that leg out on checked kicks.  Keep those hands up and guard.  Work active defense.

Conditioning: Feet are torn apart badly.

 

Personal Note: Have now completed 2 years of this log.  When did I get so old?