Dog Days

Training
221

05.03.13 AM

work is proving tricky. I was here last night until 8.00 and it could be a very late one tonight. I’m going to contact a friend of mine and get some padwork for my breaktimes. As long as I get the technique covered, I can get tough sparring in at the weekend. I’ll still get 3 evening sessions in. I’m not a man that likes being pulled from routine, but this could be positive as long as I’m recovering well. Last night I stopped into the gym to recover before I went home.
The gym is a different environment altogether at night time. I did not enjoy it.

This morning was a dog rough session, but the work got done;

Bound into Box Jumps 5 5 5
Med bal throws 3 3 3
Power Snatch 1 1 1 1 1

Bench Press
0, 135, 155, 170
1s @ 182, 182, 182, 182, 182*

5s @ 155, 132, 143, 148

DB Bench 88lbs
5, 5, 5.

Chins;
11lbs at 5, 5, 5, 5.

One arm DB Rows (legs kicked back)
12s @ 40 40 40 40

Zotman Curls
35lbs for 15, 15.15, 15

Knuckles up Curl
33 33 33

Its profound. My lower body recovered just fine. Yesterday mornings session has taken a toll on my upperbody.
I’m tired- particularly in my lower back, which is weird. of course, i had a mammoth day at work yesterday.
Sleep came easily last night at 9.30. Woke at about 4.45/5.00 and just dosed then until I got up. BP was difficult today.

Tonight there will be a bath with epsom salts haha.
It is my priority in the next week to set out a system, so that I get my boxing rounds in. Work is crazy (and i like that,)
but if I am to miss evening sessions, I must compensate at lunch or when I get home.
Its time to kit out a simple home MA gym in the new house.

222

06.03.14PM

This week has been underwhelming.
I’ve been disorganised, fatigued and inconsistant.
My mind is a strange place to live at the best of times; so my physical actions, I’ve taken to mean I need an offload!
This week has been bad, so just my hard session Saturday morning and then back to 531 Monday.
Some might argue this is a poor offload, but without Boxing every evening I will recover just fine.

Today was an experimental day in the gym.

Box Jumps 3 3 3
Med Ball Ovh. 3 3 3

Squats
1s @ 132, 155, 176, 198
1s @ 220, 220, 220, 220, 220*

Safety Bar Squat
5s @ 100, 110, 132 . (very easy, but make sure my back is arching correctly and avoid the wink.)

Pullups 3 3 3 3 (all weighted, very happy.)

Rack Pulls 10s @ 220, 220, 220. (very easy@)

That was the weirdest session I’ve had.
*On my first squat, my knee caved and I nearly collapsed forward. A quick reset of the feet and I was good- rising very quickly from deep squats. Impressed by my speed up. But still- I almost ate floor :smiley:

It hasn’t been a stellar week, but I can rest now from anything intense and concentrate on technique sessions!

223

08.03.14 AM

Great rest on the Friday. Body felt good going into conditioning Saturday Morning.
Another 1 hour; the intensity was lower, but I really pushed it.
There were kettle bells, clubs, a lot of bw exercises; tons of corework.
I got through it- but I was burning after.
We finished of with 3 x 2’s KB snatches alternating arms after 10 reps.
I really enjoyed these.

These sessions are going to be beneficial. Psychologically to get through the hour and then dominate the three rounds at the end is crucial. I find my demeanour improved and the morale boosted.

224

09.03.14 PM

So I had the long rest between the conditioing session and the next strength session. On future weekends I will throw in a couple of mobility/recovery sessions in this void- they’re not taxing and may aid recovery.
On a personal note- this weekend was a good one on a number of levels- in a very good place now mentally.

Bound into Box Jumps 5 5 5
Ovh. Med Ball Throw 3 3 3

Power Snatches 1 1 1 1 1

Military Press
2s @ 88, 100, 110
1s @ 115, 115, 115, 115, 115

Klokov Press
5s @
77, 83, 88, 94

Chins Weighted
5 5 5 5

Bent over DB Row (Rev Bench Press style)
10 10 10 10 (hate these- anybody suggest a good row alternative?)

Conc Curl 8kg
15 15 15 15
s/s with
Knux Up Curl
10 10 10 10

Tidy little Sunday evening session.

225

10.03.14 AM

I was up at the crack of dawn to feed my new dog before work. Walking her is gonna be fun recovery after my day.
I got 3 eggs in with some juice and I was on the road.

Drops into Box Jumps 5 5 5 5
Overhead Throws 3 3 3
Sprints 1 1 1 1 1

Deadlift
1s @ 132, 176, 220, 264,
1s@ 275, 275, 275, 275, 275.

Trap Bar Deadlift
5s@ 155, 176, 198, 220.

Pullups
5 5 5 5

SG Rack Pulls
132 for 10, 10, 10.

Calf Raises
20 20 20
s/s with
Calf Curls
10 10 10

Good session. I feel the strength. Time to start getting lean now though, so strength development is about to slow down.

226

What kind of dog is it? As you can see from my avatar, I’m partial to boxers

227

Really late to the party here. Congratulations on the 4 year deal mate, that’s fantastic news. Hopefully you’ll be back in the ring shortly. Delighted for you man.

228

[quote]CMdad wrote:
What kind of dog is it? As you can see from my avatar, I’m partial to boxers[/quote]
She’s a Rottweiller.
When I was younger we had 3; all lovely temperments. I took her out for a long walk last night and afterward she was bursting with excitement. I haven’t been close to a dog since I was a child; but she’s softening me up already!
Is that your own dog in the avatar?

229

[quote]LondonBoxer123 wrote:
Really late to the party here. Congratulations on the 4 year deal mate, that’s fantastic news. Hopefully you’ll be back in the ring shortly. Delighted for you man. [/quote]
Hello there sir; good to hear from you!
Yeah, I’m pretty happy about it. Michael Sprott actually got signed by him the same day as I did.

I’m in May 10, guaranteed!
Ha if you feel like a trip to Belfast; you’re more than welcome!

230

11.03.14 AM

Second week of conditioning.
Improving already-
I wasn’t up all night before this session, so I wasn’t as sick as the first time.

We warmed up and then did conditioning complexes.

8 x 3s of 30/30s with changing exercises.

This morning a friend did the session with me.
She’s national ladies champion and a really good athlete.
Ridiculously good looking… Ridiculous

My strength is transferring over well. All the strength work has helped.
Anaerobic capacity can be improved.

More boxing this week is the priority.
Sparring 2 national champions this weekend.

231

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12.03.14 AM

I’m tired…
I’m not typing stuff today.

Yesterday evening I had the evening aches; I was sore from the conditioning. I had a wonderful sleep but awoke at 4.30, just to feel sorry for myself.

I feel really mentally invigorated; I’m sharper at work certainly.
This may be down to fitness- but also a bit more content.
Looking forward to boxiung tonight.

232

[quote]donnydarkoirl wrote:

[quote]CMdad wrote:
What kind of dog is it? As you can see from my avatar, I’m partial to boxers[/quote]
She’s a Rottweiller.
When I was younger we had 3; all lovely temperments. I took her out for a long walk last night and afterward she was bursting with excitement. I haven’t been close to a dog since I was a child; but she’s softening me up already!
Is that your own dog in the avatar?[/quote]
Yup, she’s mine. Best dog I’ve ever had. She is so protective of our kids it is unbelievable. I’ve always said that dogs make the best people.

233

[quote]CMdad wrote:
Yup, she’s mine. Best dog I’ve ever had. She is so protective of our kids it is unbelievable. I’ve always said that dogs make the best people.
[/quote]
Ahh she’s beautiful man; nice!

My own dog; her personality is already changing.
She was afraid of me (and rightly so; I’m a baaaad man lol) but she’s coming when called now and behaving better.
I’ve had her since Sunday and she’s learning to sit already.
I’ve never trained a dog before, but hoping to get to know how with this one

234

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13.03.14 am

Another day down- Just leaving the office after a 12 hour marathon- but I felt good- the focus is good, the body feels good. I’m happy.
I also started seeing my ex girlfriend again- which was very unexpected… we’ll see how things go.

Training in the gym today was rediculous. I went in pumped up, but didnt think that I would just eat weights as I did. I had been given a big carby meal 2 hours before; a lot more than I SHOULd allow myself… But I just destroyed the squats today. I genuinely felt I could have jumped 20kilos.
These days are to be cherished as when the carbs reduce- so will days like these :smiley:

235

[quote]donnydarkoirl wrote:

[quote]LondonBoxer123 wrote:
Really late to the party here. Congratulations on the 4 year deal mate, that’s fantastic news. Hopefully you’ll be back in the ring shortly. Delighted for you man. [/quote]
Hello there sir; good to hear from you!
Yeah, I’m pretty happy about it. Michael Sprott actually got signed by him the same day as I did.

I’m in May 10, guaranteed!
[/quote]

A belated congratulations from me as well. You have worked hard for it.

Also, great news with the dog.

Regards,

Robert A

236

Happy St. Patrick’s Day.

When you get the chance tip one. “May we all be in heaven half an hour before the Devil knows we’re dead.”

Regards,

Robert A

237

[quote]Robert A wrote:
Happy St. Patrick’s Day.

When you get the chance tip one. “May we all be in heaven half an hour before the Devil knows we’re dead.”

Regards,

Robert A[/quote]
Thank you & many happy returns.
Had a great long weekend; lots of nice training & rehab. Plenty of time with my daughter family & dog! Great weekend.

238

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Ok; a lot of catch up required here…

15.03.14 AM
Saturday AM I had a conditioning class; 1 hour circuit- 10 stations. 30 seconds on 10 seconds off.
This was a great tough circuit and from memory;

Kettlebell swings
Battling Ropes
Suspended ab pikes
Hanging Leg Raises
TRX Tricep Extension
Inverted Row
TRX Curls
Jump Squats
Power Clubs Touch squat
Bulgarian Bag get ups

Rotated this for the hour. Funnily I just got stronger as the hour went on. I’m finding this recently.

16.03.14 PM

Missed my evening 531! I visited my parents and got caught helping out. disappointed, yes.

17.03.14 PM

I finally caught up on my 531 session- attached. Maybe the day off did me good as I was very energetic and felt I was Military pressing with better form than I often would.

18.03.14 AM

5.00am start. I was up & on the road early.
Got in 4 eggs with some cranberry juice and blueberries before.
Another 1 hour session.
I think Gerry said I did 14 x 3s of conditioning this morning.
Don’t remember it, but I wasn’t sick afterward which is always pleasent.
Our finisher was 3 minutes of KB snatches with a 35lb KB- I’ve added 15 reps in a week, so thats nice to see some progression.

I might try and sneak my 531 session in at lunch as its deadlift session and I dont feel bad… yet.
I don’t like owing reps to Jim Wendler. He’s a big scary man.

St.Patrick’s day was cool. Went to the local parade and chilled at home.
I’m a boring individual…
But my brothers compensated for my shortcomings admirably and drank all the beer in Ireland.

***Lunchtime arrived and I debated going to the gym.
My body pretty much told me; “screw you, thats not happening today,
call me tomorrow and maybe, maybe I might help you out.”

Still looking forward to boxing later.

239

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19.03.14 am

CNS was still beat up this morning, even after a bath in epsom salts last night. The extra hour in bed had me up & functional though :slight_smile:

Technique was a bit rough on deadlift today, maybe because I was concious of time. But it was irrelevant as I Felt very strong and although I know I’m meant to be taking it slow and steady; a 300lb deadlift is going to be an easy goal before tapering off for May 10.

Pullups were strong too- quick getting up there.
I’ve added a pound of bodyweight & seemingly lost bodyfat.
I’ll strip nice and slowly for 7 weeks and I should be a very strong 168lbs for weigh in.

240

Donny, I’ve been lurking for sometime now, trying to steal away knowledge on programming weights into an off season routine. I feel I’ve caught on to a few ideas that I had not had before, but I’ve also new questions. I was hoping I could convince you to start logging perceived exertion after weight sessions, or even for the different segments of the session, as well as breaking down your warm-up. I have a lot of other questions too, but I don’t want to burden you with them. Thank you for the awesome log!