Training Log: Entry 278
ME lower body
ME lift: ATG back squats
3Xbar
3X135
3X225
3X275
1X295
1X315
1X335
1X355
0X365
Notes: Outstanding work today. Accidentally threw in an extra single in there, but it failed anyway. Can't wait to see what my parallel squat is now.
Lunges
3X8-9 @ 65
1X4 @ 65
Notes: Making progress, but should maybe cycle down on the last set.
SLDL
4X8-10 @ 155
Notes: Moving weight up. Getting stronger.
Training Log: 277
First MMA club Meeting of the year.
Spent more time teaching than training. Worked with a new kid on some boxing defense (his weak spot), basic pats, slips, parries, bobbing and weaving. Did some focus mitt work with the fiancee showing her how to use the peek a boo stance. Showed her some sweeps from being mounted and a new guard pass, along with a kimura from in mount. Worked with a new kid on the basic posistions of grappling and the kimura and armbar. Then finally got to drill my defense the same way as before.
Gave my fiancee 7oz gloves instead of 10oz. The difference was way more noticable. More shots got in. Need to work on not panicing and just covering my face and bobbing and weaving. I was informed I'm open for a lot of uppercuts. Told her to hit me if she sees it again. I hope my defense gets incredible.
Great lifting day tonight.
ME upperbody
Bench
Triples of bar
Triples of 135
Triples of 185
Triples of 225
Triples of 275
1X295
1X305
1X310
0X305
Notes: Broke a new record, the first time in years. And here I thought I was in a rut. This program rocks! The DE must of had a huge impact.
Narrow grip bench
4X6-9 at 155
Note: Up the resistance and the rest period next time. Try 165 of 1.5 minutes
Dips
2 sets of BodyweightX8-10
Straight bar pull down:
2 sets of 130X8-10
Notes: Had a "cable guy" tying up the cable station, so decided to try some dips instead, thus the weird split. Getting increasingly stronger on the push down.
Lateral raises:
3 sets of 15X10
1 set of 10X10
Notes: Getting constantly stronger on these.
Wide grip pull-ups
3 sets of 8
Wide grip pull-down
1 set of 10
Notes: Feeling an uneven pull on the pull-ups, possibly due to my shoulder imbalance. Moved onto pull-downs when form was getting too crappy
Hammer curls:
2 sets of strict form 25X8
1 set of strict form 15X8
Notes: Shoulder always clicks on these. Still, biceps felt murdered.
Great day. Next week, switching everything up and using rack lockouts for singles. Felt my sticking point past halfway up.
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.
