Wednesday 18/4/12
A friend of mine is a personal trainer and runs circuit/boxing type classes in the park. he has asked me to give him a hand with them. They arent elite athletes so its a pretty easy going class. take them for a light run/warm up, some body weight exeercises, holding pads for them etc…
I was going straight to the boxing gym after this for training so it served as a good warm. The trainer is stepping up the pace abit in training. 7 weeks today til the fight night.
We did:
- couple rounds heavy bag
-couple rounds pad work, working on a lot of weaving. which i must say mine needs a bit of work but getting there.
- couple of rounds of walking forwards and back just doing 1-2s.
- 2more hard rounds on the heavy bag
- a shitload of core stuff
Thursday 19/4/12
Was feeling pretty tired today so just went for a light run 20 mins or so.
I ve giving up drinking for a weeks so I am drinking bucket loads of tea. Just to have something in my hand to sip on i suppose. I was cooking a load of spicy chicken wings and cajun lamb chops on the BBQ last night, while drinking a cup of tea. Its not really the same.
Friday 20/4/12
did a few weights today. just to keep moving really.
Squats
warms up etc
5x90kg, 5x100kg, 5x115kg - my 3rd attempt at this cycle of 5\3\1 and i finally got all the reps!
80kg x 10
Bench
warm ups
12x60, 8x70kg, 8x70kg - my shoulder started bothering me again so i called it a day on the bench
pull ups
6,6,6
face pulls
25kg x few sets
bi curl and tri ext
just tried to hit a bit of everything today and not go overboard so ill be fresh in the morning for boxing
Saturday 21/4/12
Boxing-
very tough session this morning. not sure if i was tired after the week or if it cause we were training in the morning rather than the evening, or if it was just plain harder.
-couple rounds skipping, then shadow, repeat
- 2 rounds on heavy bag, still warming up
- couple rounds on pads, 1-2s walking forward and back
- heavy bag, 2 to a bag. 30 secs 1-2, change, 30 sec 1-2 hook etc…
- 2 rounds of 20 secs on, 20 secs off going full pelt
- couple more rounds on pads working on hooks, straight rights
- shit load of core stuff
i can feel my boxing coming on. getting more technical help from the coaches now. When i was doing kickboxing i thought my boxing was ok but i can see now its a different ball game.
Monday 23/4/12
boxing 90mins
good session, focusing a lot on hooks, straight rights and weaving. plenty of hard rounds and worked up a good sweat. finished with the ususal load of core stuff.
Tuesday 24/4/12
OHP
6x40kg, 5x45kg, 3x50kg, 2x60kg
Horizontal rows
5 sets of bw
Dips
bw -10,10,10,10,8 - just couldnt get that last 10 out
couple of sets of straight arm pull downs.
Wednesday 25/4/12
Boxing-
Public holiday here so we had boxing in the afternoon. turned into a 2hr tough session. did a shitload of different stuff. i was bollixed after it. cant remeber the details now.
Went down the coast for the weekend. I missed boxing on saturday so just went for a few runs.
Thursday - rest
Friday - 5 miles on the road. This was fasted first thing in the morning. felt very hard. Suprised myself when i clocked in the car afterwards and it was 5 miles.
Saturday - on the beach: light run about 2 miles, then 10 x 60 m sprints. followed by a dip in the sea. I was running on the hard sand but my legs are still a bit stiff a few days after. obviously working different muslces than im used to.
Monday 30/4/12
Boxing in the P.m.
lots of core stuff and pushups. few rounds of 20 secs on/ 20 secs off on the heavy bag. some pad work, couple rounds of light sparing. Felt good to be getting in to the sparring again. must b nearly 2 years since i sparred.
Tuesday 1/5/12
Took the dogs for a fast walk just warm legs up a bit. They were still a bit tight from the weekend. Then did plenty of mobility work before squats.
Squats
warm ups
3x95kg, 3x110kg, 3x120kg(pr), 10x80kg. - left the squats there.
did some pulling work after the squats, but my upper body felt pretty fried after boxing on Monday so called it quits after a few light sets.
Wednesday 3/5/12
Boxing - 90mins
couple rounds shadow
few rounds pads working in upper cuts a lot
couple rounds on heavy bag
2 rounds sparring
finish with core work
Thursday 4/5/12
just did a few weights tonight. body felt a bit battered, especially my shoulders
lat pulls 5x10 @ 50kg
pulls with nuetral grip handle 5x10 @ 50kg
face pulls - this gave me a pain in my right shoulder which has been given me trouble
close grip bench - same as above
couple of sets tri pushdowns
wasnt really feeling it this workout. 5 weeks tonight til fight night!
Saturday 5/5/12
10 am boxing training
couples rounds skipping and shadow
cuople rounds pad work, working on counters to body rips, hooks
couple rounds light sparring, switching partners every minute. some if this was just staying in close, taking turns too pop off combinations.
Good session but my shoulder was fucked. At the start I was thinking there is no way i can make it through this but as it warmed up it got better.
Sunday 6/5/12
am light run
took the dogs to the park and did 12 laps. its roughly about 400m around so did the guts of 5km. Shoulder was sore again starting off but it warmed up.
I went for a sports massage in the afternoon to have a look at the shoulder. They reckon its to do with the pec muscle and the tendon that joins it to the shoulder(i think). He worked a lot on the pec muscle and it was sore as fuck but felt great after. he recommended going to a sports doctor but I’ll hardly do this til after the night. He also suggested dry needling. might give that a go.
Monday 7/5/12
boxing training
2 rounds shadow
50 burpees
some core stuff, push ups
sparring - did some proper sparring tonight. It has been awhile for me but good to get back into it. We did a couple of rounds on the mats in small groups. then moved into the ring with everyone watching. i was up first and was pretty nervous getting in front of everyone on the first round and had a really shit round. i had a good bit more experience than than the guy i was in with but i was still shite. i was like a rusty robot moving around. he didnt land anything but neither did i except one or two to the body. the second fella i was sparring was a lot more experienced than me but i had a much better round with him. I supposed the nerves had settled. roll on Wednesday night I’ll be much more comfortable.
Tuesday 8/5/12
Got weighed at the gym last night and i was 81kg
6 am gym
I have something on this evening so went get anything done then. Got up early this morning and just did a few weights.
Bench
10@60,10@70,5@80 - hadn’t benched in a long while so this wasn’t too bad.
Row
10@60,10@60,10@60
Ohp
3*6@40 - this was shit
couple sets tri extns
Wednesday 9/5/12
Boxing gym
cpl rounds shadow
3 rounds heavy bag
cpl rounds pad work, working on hooks and weaving. Was working with a fighter and he had me working on a lot of head movement and things like that.
sparring- few short rounds as the trainer was switching up pretty quick. for the last round i did 4 mins, 1 min with each fella.
Sparring felt a 100 times better tonight. Way more relaxed. The earlier rounds on the pads working on head movement and weaving worked well for me.
-On the lighter side of the news…
Back home in Cork a couple of pikeys on horse & traps make mugs out of the police
Thursday 10/5/12
went to the gym, did a few weights. pretty average session, everything felt shit.
Saturday 11/5/12
Boxing 10am - 12
great session. did about 5x 2 min rouds of sparring at the end. felt great. i was sparring with a good group of lads, all similarish level. going hard enough but no one was trying to anyones head off.
Sunday 12/5/12
9am light run in the park, 25 mins or so.