Dog Days

Training
181

12.02.14 PM

When I get my momentum up I love training. I hate off days!
Today was a “de-load” day, but I still felt compelled to hit the gym for lunch.
I have a Press day tomorrow, so I decided to hit the core a little bit.

Floor Leg Raisers 15, 15, 15 (w 10kg) s/s with
Butterfly Crunches 15,15, 15.

Reverse Hypers 10, 10, 10.

Rope Crunch 10, 10, 10 @ 132lbs s/s with
Bicycle kicks 20 20 20 (w 10kg)

Facepulls 15, 15, 15 @ 30kg

Paloff Press 15s 15s 15s
Med Ball woodchop 10s 10s 10s

Short session… Maybe next week I’ll add some light Oly Lifts.

Still sitting at work. Been a 12 hour day now… Luckily I get a kick out of work, or I would be one sour guy right now!

182

[quote]donnydarkoirl wrote:
Still sitting at work. Been a 12 hour day now… Luckily I get a kick out of work, or I would be one sour guy right now!

[/quote]

I have said more than once, and in reference to more than one job, “I could not have fun at work, but then I am going to need more money to show up.”

Great job, and post, about the sparring. Very good to read.

Regards,

Robert A

183

[quote]Robert A wrote:
[/quote]

I have said more than once, and in reference to more than one job, “I could not have fun at work, but then I am going to need more money to show up.”

Great job, and post, about the sparring. Very good to read.

Regards,

Robert A[/quote]
Thank you my friend- its very good to hear from you- I hope all is well in your part of the world!

I should be getting a lot more boxing posts in soon. also, quite a bit of MA too :slight_smile:

184

13.02.14 PM

Had a lovely feeling of soreness going to bed last night- despite the worst storm in living memory I slept like a lamb!
You mayt recall when I started this log I have a history of sleep apnea.
I feel that zma has been an invaluable addition to my lifestyle- even if I could never train again, I would take this supplement.

Bound into Box Jump 5 5 5
Med Ball Throws 3s 3s 3s

Power Snatch 1 1 1 1 1

Bench Press*
2s @ 132, 155, 165
1s @ 176, 176, 176, 176, 176

Klokov Press**
10s @ 70, 70, 70, 70, 70.

Chins 4 x 6s

DB Rows
8s @ 110, 110, 110, 110.

EZ Curl
10s @ 70, 70, 70.

NOTES;

  • Ok- I went in today to try and heal my press-related woes. I widened my grip (my ring finger on the rings,) I set up slowly and deliberately-
    powerlifting style and… I found this not only manageable, but going up nice and explosive for singles.
    Now, I know bodies come in all shapes and sizes, but I was very taken aback by the difference grip makes to me.

**I realise pressing behind the head has been frowned on, but I’ve always felt it suited me.
I know that JW intended this portion of the wo for hypertrophy, but for me this movement at this weight felt therepeutic… it will be kept.
Also, how does that MACHINE does this with 125kg?!

Good session; I was happy enough with how it went. Another long evening of work.
This is my last week coaching this guy for his fight Saturday. A few more days and its all me again :slight_smile:

Missing my annoying Youtube videos… but dont you worry, I have a fix for that come Monday haa

185

Very much agree with putting landmines in there and palloff presses as well. Any rotation and anti-rotation is going to be very helpful for you. Here’s an article on baseball players, but the rotational component is very similar in regards to a power punch and I think the general frame of reference is good knowledge. Rotational Power | Eric Cressey | High Performance Training, Personal Training

At any rate, I would add rotational medicine ball drills focused on power. I think a lot of coaches do tons of things like this in an effort to look brilliant and let the big foundational things with weights and stuff that you are using fall by the wayside to the disadvantage of their athletes. However, when DONE CORRECTLY, rotational medicine ball drills like this are great and extremely useful. EricCressey.com: Coaching Hip Shift on Rotational Medicine Ball Exercises - YouTube

The caveat is that you do want to stay up on mobility for internal/external hip rotation because if you get bound up you can start to generate compensation patterns. Muscles to look at are the glute medius and TFL, not just the hip flexor (which flexes, not rotates, the hip. Hence its name).

In addition sled dragging is one of the great conditioners you can use, and if you drag a sled from the side it will help oblique strength and stabilization as well.

You are a rotational athlete. So while the hip flexor stretch from the Agile 8 is useful it doesn’t do as much as we could hope for. Here is how to modify it to work on not only hip flexor tightness, but also tightness in other areas–take the lunge position just the same as you would for the stretch. Take a long stride, you lose all the benefits the shorter the stride of the lunge position becomes. Instead of putting your opposite hand up to the sky to stretch the hip flexor put the SAME hand as your forward leg on top of the foot (right foot forward, right hand on top of right foot, vice versa for left). Your toes should be pointing straight ahead not angled out to the side, and foot should be flat on the ground.

Use your hand to tack the foot onto the ground and keep the inside edge from lifting off the ground as you do the drill.

Now, use the elbow to force your forward knee out to the side, keep the foot tacked down. Your chest should be up (like a yoga thing) and your shoulders square to the front. Keeping that posture push your weight slightly forward and knee farther out. You can make small circles with your hip if you want, search for the tightest spots and camp there for a while.

2nd–go from square shoulders to rotating them as close to the shin of your forward leg as possible. Try to touch your belly button to the shin of the forward leg while keeping that chest up and foot flat and knee forced out with your elbow. Camp out.

3rd–shoulders turned as far away from shin as possible. Keep chest up and try to push your belly button away from the shin while keeping knee and foot position.

186

FYI–I love the Klokov Press and I hate Klokov. Because he can do it with almost 300 lbs and I struggle with 180 strict pressing. Couldn’t have a better badass inspiration. But he also makes me want to quit haha.

Firmly agree though it feels therapeutic for me and my shoulders never cry about it. Very good lift.

187

14.02.14 PM

Tucked up in bed last night for 10.00pm. Had a solid sleep and was awake and ready at 5.30am.
Got my foods in and packed up the car…

Its Valentines day, so i text like 8 girls, with a random- completely unheralded question.
Now, the first thing they will see on Valentines day is a text message from Alan…
with a question about spoons or some shit.
I’m romantic like that.

Hit the gym- the mornings have their merit too…

Box Jumps 3, 3, 3.
Overhead Throws 3, 3, 3.*

Sprints 1, 1, 1, 1, 1.

Squats
2s @ 132, 154, 176, 200, 210.
1s @ 220, 220, 220, 220, 220.

Deep Belt Squats**
10s @ 45, 66, 88, 88, 88.

Weighted Pullups
3, 3, 3, 3, 3.

DeadSquat Carries
20kg on - 2 x 5ms
40kg on - 4 x 5ms
50kg on - 4 x 5ms
60kg on - 4 x 5ms, 4 x 5ms.

Pullups
3, 3, 3.

The first week of a new training phase is always invigorating. I enjoyed this week. I found the exercise selection most satisfactory and most importantly - I felt healthier from my gym sessions. They complimented my sporting performance, I was never too sore to meet my primary function.

NOTES;
*So here’s definable progress. I used an 18lb med ball, squat down and threw it vertical, to hit the wall before it fell.
Obviousl;y I have no exact measure, but Judging from a line on the wall I have added 6 inches to my throw.
I don’t have the science for this, but I know I am stronger and more explosive.

**I’m sure this exercise has already been invented. I used the same belt I use for weighted chins and strapped weight on.
I stood on two parallel safety blocks with a 12 inch gap between them. I took traditional squat stance and squat-
the blocks saw the plates travel to the floor, allowing me the most fantastic ROM and a terrific feeling.
I was anxious to lift some respectable weight, but I elected to stay light- Its athleticism over poundage for me and I didnt want to impede
what really is a fabulous movement.

Forget about Valentines day… I have a life partner- who’s name is Gym.

188

Aragorn- Thanks so much for the reply!
I’m going to wait for time off to reply, so I can ingest the info you’ve taken the time to serve me up!

189

[quote]donnydarkoirl wrote:
Aragorn- Thanks so much for the reply!
I’m going to wait for time off to reply, so I can ingest the info you’ve taken the time to serve me up![/quote]

No problem! And FYI, yes the belt squats have been invented already but they are a freakin fantastic movement. Use them especially if your low back feels beat up but you still want to train your legs hard–Louie Simmons and the guys at Westside Barbell popularized/invented it as a way to allow their back a break from the mindblowing poundages and still be able to train the squat movement and their legs.

Great use for athletes who are beat up as well, or who just really want to push some assistance work for legs. Can’t go wrong.

Btw, just came from the gym where we had a tiny 120 lb girl just deadlift for the very first time ever. She maxed out at 210 lbs. It was a good morning.

190

Luckily I was able to find the videos again from youtube instead. Attempt number 2 to get you the videos:

Internal rotation variations:

External rotation:

There was another on external rotation but I haven’t been able to find the specific video. It was very useful.

191

16.02.14pm

Just a catch up from the weekend.
Did the corner Saturday night. He boxed well, if somewhat reservedly.
The fight was stopped in Rd 2 with a clash of heads opening a cut over his opponents eye.
No contest.
I take positives from this. There will be a rematch and if he is wise, he will train hard.
Seeing me in the corner caused some discomfort in the stadium. I was offered a fight in 6/8 weeks as a knee-jerk reaction.
I accepted.

17.02.14
12.00PM
Having returned home in the night, I was on the road at 11.00am. A one hours drive took me to my old gym, where my friend Krys is preparing for the national Elite championships. After a basic warmup we sparred 4 x 3s.
Krys at 91kg is a good test for me, as he is extremely fast and obviously quite strong.
We had 4 great rounds, before;
3 x 3s bagwork 10on/10off sprints.
8 x 30/30 seconds alternating med ball rotational throws.

5.00PM

4 x 10s Leg Raises w/ 10kg on the abs
4 x 20s Sprinter Crunches

Back Raises 4 x 10s (very difficult after earlier session.)

4 x 10s Rope Crunch 120, 132, 155, 155
4 x 20s Bicycle Kicks w 10kg on the abs.

4 x 15s Facepulls

4 X 15s Paloff Press

Dunno whats up with this- had to enter this 3x to get it up halfway correct!

192

Upper back is in agony after yesterdays grubby escapades.
Note to self; THIS

193

17.02.14PM

Lunchtime gym session again. I was awake this morning, but the throb behing my shoulders disuaded me from an early session.

Bound into Box Jump 5 5 5
Med Ball Throws 3s 3s 3s

Power Snatch 1 1 1 1 1*
___________________________________ Military Press
1s @ bar, 88lbs, 100lbs
1s @ 110, 110, 110, 110, 110. ___________________________________ Benchpress
10s @ 132, 132, 132, 132, 132.
___________________________________ Chins 4 x 7s

DB Rows 6s @ 120, 120, 120, 120.

EZ Curls 15s @ 66, 66, 66.

I think this session is a point proven. The most basic form of recovery is a post training shower.
Tomorrow is DL day, so I may grab myself a jar of epsom salts for a good soak tonight- that will be after another training session, so I’ll have really earned it.
My strength is certainly escalating with this slow

194

[quote]donnydarkoirl wrote:
16.02.14pm

Just a catch up from the weekend.
Did the corner Saturday night. He boxed well, if somewhat reservedly.
The fight was stopped in Rd 2 with a clash of heads opening a cut over his opponents eye.
No contest.
I take positives from this. There will be a rematch and if he is wise, he will train hard.
Seeing me in the corner caused some discomfort in the stadium. I was offered a fight in 6/8 weeks as a knee-jerk reaction.
I accepted.

17.02.14
12.00PM
Having returned home in the night, I was on the road at 11.00am. A one hours drive took me to my old gym, where my friend Krys is preparing for the national Elite championships. After a basic warmup we sparred 4 x 3s.
Krys at 91kg is a good test for me, as he is extremely fast and obviously quite strong.
We had 4 great rounds, before;
3 x 3s bagwork 10on/10off sprints.
8 x 30/30 seconds alternating med ball rotational throws.

5.00PM

4 x 10s Leg Raises w/ 10kg on the abs
4 x 20s Sprinter Crunches

Back Raises 4 x 10s (very difficult after earlier session.)

4 x 10s Rope Crunch 120, 132, 155, 155
4 x 20s Bicycle Kicks w 10kg on the abs.

4 x 15s Facepulls

4 X 15s Paloff Press

Dunno whats up with this- had to enter this 3x to get it up halfway correct![/quote]
Congrats on the fight offer! It sounds like there must be a back story on why there was discomfort due to your presence. Sorry if you’ve already explained it before.

195

[quote]CMdad wrote:
Congrats on the fight offer! It sounds like there must be a back story on why there was discomfort due to your presence. Sorry if you’ve already explained it before.[/quote]
Heya man; thanks; I’m pretty happy with the prospect of comepting.

It was actually the guy I was cornering. We were supposed “arch rivals.”
I coached him for this fight and that raised a lot of eyebrows.
Its my opinion that the promoters got a real sense of “why is he coaching and not competing.”
I sell a lot of tickets, so I’m on the next show - happy days!

196

[quote]donnydarkoirl wrote:

[quote]CMdad wrote:
Congrats on the fight offer! It sounds like there must be a back story on why there was discomfort due to your presence. Sorry if you’ve already explained it before.[/quote]
Heya man; thanks; I’m pretty happy with the prospect of comepting.

It was actually the guy I was cornering. We were supposed “arch rivals.”
I coached him for this fight and that raised a lot of eyebrows.
Its my opinion that the promoters got a real sense of “why is he coaching and not competing.”
I sell a lot of tickets, so I’m on the next show - happy days![/quote]
Awesome! I don’t have any professional fight experience but, I’ve heard it can be hard to get all the stars to align to make a bout happen. Keep us posted!

197

[quote]CMdad wrote:
Awesome! I don’t have any professional fight experience but, I’ve heard it can be hard to get all the stars to align to make a bout happen. Keep us posted![/quote]
Fight experience is fight experience man; we all put our hearts, souls & asses on the line :slight_smile:

Ha yeah! Its pretty tricky, but what can I say. You need to love it. If its soully money you’re after, you can get by as a journeyman- they make the most money!
But if youre ambitious, you kinda havbe to be prepared to expose yourself to a lot of bitter truths.

198

18.02.14 PM

Up bright & early. Because I was in bed so early-
Last night my body said screw you and 10pm was bed time!
I had the most bizarre thing happen last night. I got caught working late and missed out on 2 meals. When I got home, I had a big carb meal… a big one! I woke up this morning and in the mirror I looked far more muscular than usual… I’m not entirely sure what happened, but I like it!
I’m aware of carb backloading- but this generally isn’t a tool in a boxer’s itinerary!

Box Jumps 3 3 3
Overh. Med ball throws 3 3 3

Sprints 1 1 1 1 1.

Deadlift
1s @ 132, 176, 220, 242,
1s @ 265, 265, 265, 265, 265.

SG Rack Pulls
10s @ 176, 176, 176, 176, 176.

Weighted Pullups 4 4 4 4
Calf Raises Seated 5 x 12s
Calf Curls 4 x 20s
Reverse Flye 30k for 15, 15, 15.

Being in bed so early last night I missed a boxing promoters message. I decided to jump the gun and asked him if he was looking for a new fighter to manage. We’ll see how this pans out- A closed mouth never gets fed.

I’m lovely and sore now!

199

[quote]donnydarkoirl wrote:
18.02.14 PM

Up bright & early. Because I was in bed so early-
Last night my body said screw you and 10pm was bed time!
I had the most bizarre thing happen last night. I got caught working late and missed out on 2 meals. When I got home, I had a big carb meal… a big one! I woke up this morning and in the mirror I looked far more muscular than usual… I’m not entirely sure what happened, but I like it!
I’m aware of carb backloading- but this generally isn’t a tool in a boxer’s itinerary!
[/quote]

Hah! Yep, that happens quite a bit actually when tuned just right. Combination of water intake levels, salt levels, and carbs pulling it into the muscle as they fill up.

Carb backloading has its problems though, just like most other things (namely using it a lot and also using it as an excuse to eat like shit most of the time before bed, neither is really good for body composition!)

200

We are signed…

Incredibly happy, but I know my life is about to change dramatically.
Enthusiasm and endevour now make way to Professionalism and Diligence.