SSB and incline is what I’m doing now, I don’t think you’re violating any principles with a substitution like that.
If frequency is a concern, you could gear your assistance work towards the ‘opposite’ lift each week. Although, that probably starts getting you close to overthinking territory haha.
I eventually wound up in a good place, but this was pretty close to how I started college and I paid for it a bit after.
This is hilarious, dude. I had a whole post typed out that I deleted, thinking I might be overthinking it, but it laid out my assistance as such:
5x10 DB OHP, pullups on bench day, 5x10 DB incline, rows on press day. KB swings on squat day, Bulgarians on deadlift day, whatever PP I want on either of the leg days.
Since you wrote this…have you tried a round or two per workout with no protection, just to make sure your punching technique is/stays on point? The cliche example being Mike Tyson, who broke his hand breaking dumb ass Mitch Green’s face in a street fight.
edit: better add that I’m not saying Tyson had bad technique lol, just that he was used to hitting as hard as possible w/o regard for his hands, due to his training
Haha too funny man. It’s so easy to get caught up in the stuff. With the way my training is I have two assistance days, so I have to think about not thinking.
I did a couple rounds the other day with just wraps, but if by no protection you mean no wraps, I haven’t. I may want to look into doing some of that for sure, with the way I hit the bag towards the end of my workouts. To clarify, I’m all for protecting the knuckles as someone who’s broken their metacarpal 2 times on each hand from fights and punching like an idiot, it’s just that my 14 oz gloves do a great job of protecting my knuckles, and my thin wrist wraps are more efficient at reinforcing my wrist than my gloves. Maybe if I used laced gloves I’d feel differently, but there’s no way I’m using laced gloves when I want to take them on and off quickly by myself.
I actually was talking about no protection at all, but just punching “lightly”, in a way that you know/hope you could punch a lot harder, and still not break your hand, or sprain your wrist.
A few turns of the cloth tape used for first aid works great at reinforcing the wrist. Maybe duct tape works even better!, but I’ve never tried that.
Totally agree on that, only pros with trainers use those I’d bet.
It should be noted that McGregor has notoriously poor cardio compared to other championship caliber MMA fighters.
Boxing training provides a lot of aerobic conditioning. And since we spend more time standing up than crawling on the ground, I think it makes sense for people to give boxers the edge as far as relevant conditioning goes.
I didn’t know McGregor has a reputation for poor conditioning. I do know boxing and wrestling require better sprint and endurance conditioning, ad well as technique and power, than many other athletic endeavors.
Below average conditioning and below average ground game are the two biggest performance-related criticisms of McGregor.
When you add in the “fun” factor, I think combat sports are hard to beat for conditioning - especially boxing and wrestling. I’m not a big fan of live boxing sparring - a mind is a terrible thing to waste, after all. But the training is fantastic.
That said, the “soul leaving the body” experience of a hard day in the wrestling/grappling room is no joke.
While I am not “boxer” as far as technique is concerned (also because I actually do kickboxing to be more accurate), you are probably familiar with Bob and the fact that I am a fan of smashing his dumb face in. I am also a natural southpaw for some strange reason, although I can and do switch sides.
Anyway, even before Bob came around, I spent a lot of time doing the heavy bag at the gym. I am not even sure why I started doing it, but I got in the habit of swapping gloves on and off for each round. So just alternating rounds with and without wearing gloves. No wrist support, no protection for the knuckles. That said, while I will admittedly slow down a bit with the volume when the gloves are off, I am still going pretty hard.
What I have found out over time is that going without gloves forces you to be a bit more careful about how and where your knuckles connect, and that your wrist is not too loose. Also, the skin on the knuckles themselves have become very resilient. I can hammer on a heavy bag (or Bob) with no ill effects. I remember years back I would sometimes bleed even when using protection, that never happens any more, even bare fisted. In my head it has to be the same effect like when those Muy Thai guys can kick anything with their shins without damaging themselves.
I don’t know what practical use it has beyond that. Except for perhaps punching zombies, which seems pretty topical.
^^What I wish I would’ve said…
Exactly! Spot on my friend.
Deep Water Beginner: Week 6, Day 1
Squats
190 3x10
Deadlifts
250x30
Lunges
85 3x10
Abs:
100 decline sit-ups
5x10 rope crunches, heavy as fuck, cramped my abs a few times
I’m actually a tiny bit disappointed, because I feel like I could have squeezed out another rep or two on the deadlifts but was tired today and I think hitting that 30 just made my mind trick my body into thinking it was done, because the speed wasn’t THAT slow, albeit some hitching, but I still almost threw up for like 10 minutes afterwards and my lunges were definitely not full ROM, so I did my job. 30 reps of 250 is miserable enough, I suppose. I’ll beat it one day. It’s been 3 pretty grueling programs and now I’m over the hump of this second run. Excited to cut up nicely and then post some progress pics and a full program review in a couple weeks, comparing myself to last time I cut.
Great work dude. This log has been awesome to watch all of this unfold.
Well, based off recent posts elsewhere, it looks like we can rule out force feeding yourself as a means of fat loss.
Great work!!!
This happens to me all the time! I like having a defined “stopping point”, which tends to set me back mentally. I’ve found that setting targets for AMRAP sets a couple reps higher than my “goal” seems to help
Thanks a bunch, dude. For what it’s worth, a lot of it was your advice. It was also tons of advice from SO MANY DAMN PEOPLE, I’d start tagging them but I’d 100% end up forgetting someone who’s been really key and looking like a dick so I hope everyone who reads this knows that I could not be more grateful for the massive amount of knowledge that I’ve gotten on here for free and used to get not very strong or big, haha.
But, it’s worked. Just gotta trust the advice or the program. I’ve done it too many times myself of course, but just trusting what I’ve already committed to doing may be the most important thing I’ve learned here. Even the thought of asking the question “what if I’d already had this level of commitment at 18” is depressing, haha.
Also, I appreciate that low volume high intensity can work, and I appreciate that submax work is best for long term, slow safe and steady accumulation of strength, but I do occasionally hear from some people that insanely miserable and brutal workouts are unnecessary, and to that I say, unnecessary for what? Because I outright reject that they’re not effective.
Update:
Finished out Deep Water, was just too burnt out to post about it. Only did the prescribed workouts. Nothing special. Been a hell of a ride. Time to cut calories a bit and increase conditioning. Sorry for the boring update y’all, just need a period of lessened intensity for a bit. Joints are feeling it, and mentally I was just on autopilot for the last week. All good, no regrets out of any of it. I feel as if in the past 4-5 months I’ve probably put on a solid 3-4 pounds of muscle. We’ll see what my pictures look like when I’m around 210.
So, audible: I have like 21 days til I start school, and I’m not anxious to hold onto this excess weight while I add a ton of stress in, so I have decided to re-use the most effective weight loss regimen I’ve ever used - the 10,000 KB swing workout.
It didn’t disappoint. Took me 45 minutes to get through, my hands and forearms were destroyed, I was drenched in sweat head to toe and exhausted, but last time I dropped 19 lbs in 30 days with only a slight deficit, I’m going to be around that intake but my current intake is MUCH higher than it was last year, so it’ll be a pretty good deficit. 5/3/1 for hardgainers 2x-week will be a good place to start the slow build after I’ve lost this weight. Plus, if I’m being honest, it’ll be a good way to sneak in a nice august check-in pic at the end of the month.
10K KB Swing: Workout 1
50 lb KB
Current total: 500 swings
10-15-25-50 x5, dropped the kettlebell on the second to last 50 set because it almost flew out of my hand. Wiped it off and finished, but besides that, no hiccups. Did some shoulder stuff yesterday so I didn’t add any exercises in between for this first one, just a gauge of where I’m at. Will push for time PR’s after my first break (need to do 3 workouts to get a day off) so as not to reinjure one of my finger tendons like I did the first time.
Dear lord, the 10k challenge again? I’m beginning to think you hate your life with the programs you’re choosing.
I laughed at myself when I decided to do it, and was like “you just complained that you’re burnt out from vigorous and overly regimented programs, and you choose literally the most restrictive one of all?”
Waiting on @Frank_C to come in and laugh at my stupidity.