Wednesday 20/6/12
helped my buddy with the boxing/bootcamp- a bit of running, burpees, pushups, holding pads, core stuff
was nicely warmed up so then ent and did some weights-
Squats
warm up sets - i did sets of pullups in between squat warm ups 6,5,5,4
10x70kg, 10x80kg, 8x90kg - starting to feel a biot more comfortable again
Bench
10x40kg, 10x60kg, 8x70kg, 5x80kg, 9x60kg - strength starting to come back a bit
CGBP
15x40kg, 8x50kg, 8x50kg, 12x45
my shoulder is still giving me problems with the bench.
Friday 22/6/12
6am boxing
few roudns skipping, bag work, pad work, core stuff
i have an appointment with sports doctor tonight. going to try and get something done with shoulder cause its been bothering me for months now.
I went to the doc on Friday night and he said I could have a lablam or labral tear in my shoulder. He has sent me for an MRI scan. fucken $300 but I suppose its worth getting it done to find out. Worst case scenario I have to get a bit of surgery on it but I am really hoping it doesnt come to that. I dont think it will to be honest as its really not that painful, only when i push it.
Saturday 23/6/12
8.30am boxing
run to warm up, some shadow, few rounds of pads, bag work, core work.
Monday 25/6/12
Pull ups
7,5,5,4,4 getting better
B’row 90 degreee angle
10x40kg, 10x50kg, 6x60kg, 10x45kg, 15x45kg
Cable row
15x40kg, 12x55kg, 9x65kg, 8x65kg
started doing some bicep curls but my shoulder started giving me jib
did some core stuff
went for a light run after that.
another pic from my fight
Tuesday 26/6/12
Bench
10x60kg, 8x65kg, 7x70kg, 6x80kg - going for higher reps to try not aggravate my shoulder. goal is to get 10 x80kg which is about bodyweght at the moment.
inc bench
5x70kg, 60kgx10,9,9,8
rope tri ext
20gk x 12,12,10,8
Wednesday 27/6/12
did the boxing circuit class with my buddy. then went to do a few weights. I was good and warmed up after the class but made the mistake of stopping at the supermarkert on the way home to get a few things i needed. by the time i got home to hit the weights i was cooled down and pretty lethargic.
Squats
10x60kg, 9x80kg, 10x90kg, 7x70kg, 8x60kg. happy with the 10x90kg. im keeping the reps higher and weight a bit lighter on squats too because i found my form going to shit when going under 5 reps. im focusing on form and depth with these.
called it a day after this cause i couldnt be bothered doing anything else
Thursday 28/6/12
Boxing gym - 45 mins of skipping, shadow, bag work and a lot of padwork. did a few weights after too. just some light dumberll shoulder press, db bench, and wide grip lat pulls
Found out at training today that because we were registered as professional fighters for the last fight we cant compete as amateurs again. Makes sense but i wish it had been pointed out to us before hand. this goes for kickboxing and boxing. i was hoping to go for an amateur fight in the future
Friday 29/6/12
got up at 6am to go for a run before work cause i had something on after work and knew i wouldnt get anything. my body felt tired and battered and a light 20 min run felt like a marathon uphill.
Saturday 30/6/12
it was a nice sunny winters day so i took the old rothar out and went for a cycle. forgotten how good it is to cycle here in melbourne. they have fantastic cycle paths. we have fuck all at home. i cycled down to a seaside suburb that has a nice little village. great track going the whole way along by the water. went along the beach then stopped for a pint in the village then headed home. about an hour and a half of nice cycling, nothing too strenuos
Monday 2/7/12
helped out with buddys boxing circuit- did a good few push ups, core, burpees etc
went home and did a few weights. I felt good and warmed up but think i might have over done the pushups cause bench fell down a bit
Bench
top sets 7x70kg, 5x80kg - shit was going for 7, 3x80kg
inc bench
60kg x 10,10,10,10, 8
rope tri extn
20kg x 14,11,1,10,9
Tuesday 3/7/12
7pm 10 min light warm up jog
10 x hill srpints. although more of a hill run then sprint. incline goes for about 200m i was fucked after this.
I went for the MRI scan last saturday. The doctor surgery rang me today asking me to come in for an appointment. Said there was significant joint damage showing from the scan. I have an appointment monday to see what will need done. I am really hoping he doesnt say surgery. I couldnt face 4-5 months or so of doing fuck all.
Wednesday 4/7/12
did the bootcamp with my friend.
went home and did a few things:
pull ups
8,6,4,4 its been a long time since i hit 8 on them. pretty happy
i did a sort of complex next that someone was telling me about because i am keeping things light so as not to make my shoulder worse. Its OHP and Pendlay rows-
OHP Pendlay rows
10 1
9 2
8 3
etc…
i started with 40kg and soon found that was way too optimistic so change to 30kg.
Thursday 5/7/12
Squat
10x60kg, 10x70kg, 8x80kg, 5x90kg, 10x95kg - im sure this must a volume pr. nothing spectacular but its getting better week by week keeping the reps high is definitely helping with my form.
front squat
just did light sets on this while trying to get used to it.
worked up to 7x60kg. Ive never worked on this movement before and im surprised by how different it feels to back squats.
took the dogs to the park after this. did 1 warm up lap 400m then:
5 x 20 pushups, hard 400m run.
my training is a bit all over the place at the moment. dont really have any goals at the moment and that is why. hopefully after next week ill know whats going on with my shoulder and be able to make a plan of where to go next.
Thursday 5/7/12
Squat
10x60kg, 10x70kg, 8x80kg, 5x90kg, 10x95kg - im sure this must a volume pr. nothing spectacular but its getting better week by week keeping the reps high is definitely helping with my form.
front squat
just did light sets on this while trying to get used to it.
worked up to 7x60kg. Ive never worked on this movement before and im surprised by how different it feels to back squats.
took the dogs to the park after this. did 1 warm up lap 400m then:
5 x 20 pushups, hard 400m run.
my training is a bit all over the place at the moment. dont really have any goals at the moment and that is why. hopefully after next week ill know whats going on with my shoulder and be able to make a plan of where to go next.
Saturday 7/7/12
took it easy - went for a relaxing cycle along the bay, 30km or so over few hours. stopped off for a few pints along the way.
Sunday 8/7/12
this my second sunday training in a row, and probably only about the 4th sunday ive ever trained!
Pull ups
9,5,4 - i was to get 9 but must of over cooked myself cause was shit on the other sets
B o row 90 angle
15x35kg, 15x40kg, 10x50kg, 7x60kg, 10x40kg
OHP
10x30kg, 8x40kg 3x50kg, 0x55kg - unracked 55kg but felt a twinge in my shoulder so thought it wasnt worth pushing
8x40kg
lat pull
extra wide grip and squeeze
5x10x50kg
some core stuff and bicep with straight bar
Monday 9/7/12
I only had about20 mins before going to help my buddy with his class so did a few squats
Squats
10x40kg, 10x60kg, 8x80kg, 5x90kg, 6x100kg
I went back to the doc today for the results of the MRI. he said I have arthritis in my AC joint. that the cartilage was worn down in the joint and its like bone on bone. the pain was inflammation caused from this. pretty good news really cause its not the main shoulder joint. he said i should be looking at surgery in 6 to 12 mths to get a clean up job on the joint, clean all the shit and bone fragments. im glad ive found out what it is anyway. i had a subluximation of my AC joint on my left side a few years ago. that gave trouble for a while. i can still feel that in my left shoulder when doing dips. its not sore just feels funny.i think subconsciously over compensate with my right shoulder because of that. i dont think ill be doing dips for a while now anyway.
