Dog Days

Training
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23.06.14 AM

The weekend was quiet in training terms for one reason or another, but also really active outdoors weekend, so I dont mind too much.

I was awake at… that’s a lie, I didnt actually sleep last night-
but I got a lot of rest and was out of bed at 5.00am.
I had a decent breakfast; Granola, Greek Yoghurt and Blueberries.

I got to the gym for 6.30am. The volume of sparring is up, so I’ve elected to revert to ther SSS template for injury prevention.
I warmed up with the Agile 8

DYNAMIC
Bound into Box Jumps 3, 3, 3, 3.
Single Arm Rotational Throw 3s, 3s, 3s, 3s.

Power Snatch 3, 3, 3, 3.
*First Pull from floor, remaining two from hang below knee.
Muscling it a bit too much, so must drill technique.

STRENGTH
Military Press;
3s @ 30kg, 35kg, 40kg, 45kg, 50kg.
5 x 1s @ 52.5kg
**Loads more in the tank 50kg was harder than 52.5kg.

SIZE
Klokov Press
10s @ 30kg, 35kg, 35kg, 35kg, 35kg.

ASSISTANCE
Chin-Ups; 3s @ bw, 5kg, 7.5kg, 10kg, 12.5kg.
***I hadnt done supinated chins in a while and I was satisfied with this
performance. Primarily a pre-hab exercise for me, I felt very healthy.

Pendlay Rows;
8s @ 40kg, 45kg, 45kg, 45kg.
a1Very Light. Very Strict.

Dips
5, 5, 5, 5, 5.

Very Satisfactory Session. The body is in good condition. Feel light.
I could do with a bit of extra meat on the arms (and the calves as always!)

Oh; I have the most spectacular Irish sunburn you’ll ever see…
The exact outline of an Irish team singlet :smiley:
pic attached!

387

Looking powerful mate. Can’t quite believe you’re able to get down to 68kg! That must be hell.

388

[quote]Newboxer wrote:
Looking powerful mate. Can’t quite believe you’re able to get down to 68kg! That must be hell. [/quote]
Hey brother, whats happening?

Ah I very much doubt I’ll ever make it below 72.5kg again.
But at the moment the goal is to see what weight limit suits me best.

389

Ah my mistake, I’m no good with this European weights and measures system. I assumed 68kg was super middle, although some quick maths suggests ~76kgs is super middle, which sounds more reasonable. Even still, that must be a struggle.

390

[quote]Newboxer wrote:
Ah my mistake, I’m no good with this European weights and measures system. I assumed 68kg was super middle, although some quick maths suggests ~76kgs is super middle, which sounds more reasonable. Even still, that must be a struggle. [/quote]
I usually weigh for competition around 75kg : 165lbs : 11st 11lbs.
Although, I have a feeling I will be very close at the 12 stone next time I compete?

391

24.06.14 AM

When I get a full nights sleep I wake up more tired than if I weren’t to sleep at all haha.
At 5.00am I had a breakfast of Granola, Blueberries and Greek Yoghurt thinking I had better fuel up.
This was a mistake as the food repeated on me during the session.
Before these sessions I think I’ll elect to go with a smoothie of eggs and nut butter, the granola I will leave for before strength mornings.

CONDITIONING
Kicked off at 6.00am.
Warmup

Circuit; 4 Rotations
(i) Double KB Squats
(ii)Battling Ropes
(iii)Hanging Leg Raises
(iv)Russian Twist
(v)TRX Tricep Extension
(vi)Gymnast Rings Inverted Row
(vii)TRX Bicep Curl
(viii)TRX Squat Jumps
(ix)Bulgarian Bag Get-ups

KB Turkish Get Ups

KB Snatch Test
(Passed the test requirements, but I did everything I could to sabotage myself. Nightmare Round, but happy I was still above the standard.)

RPE; 8

Felt a bit dehydrated throughout, so more attention will be paid to water intake today.
Afterward had a banana and a scoop of Platinum Iso-whey.
I got a hot shower in right after training. Getting washed right after training seems to be a key to recovery for me.

392

30.06.14 AM

I haven’t updated as work last week was crazy and the weekend was demanding too.
I guess the lowpoint was on Sunday. I had a bbq/birthday party for my daughters cousins.
My stomach is regretting it ever since… Two days later I feel like I’m repetitively getting kicked in the guts.
It didnt set in until Monday, which was fortunate because that evening was pretty surreal.
I’ve become so close to a girl I train with and I got to spend the whole evening with her.
Stress, worries, tiredness; GONE.

I woke up Monday and I was aware my stomach wasn’t as it should be.
I got in the gym for a 531 SSS session. I had scheduled in some jokers to test my maxes, but the gas was not there.

SPEED;
Bound into Box Jumps; 3, 3, 3, 3.
One arm Rot. Throw; 3s, 3s, 3s, 3s.

Power Snatch 3, 3, 3, 3, 3*

STRENGTH
Military Press - Singles.
30k, 35k, 40k, 45k, 50k, 55k, 57.5k, 60k.
Fails; 70k**

SIZE
Omitted because of my useless-ness today.

ACCESSORIES;
Chin-Ups 5s
bw, 5kg, 6.25kg, 7.5kg, 8.75kg***

Pendlay Rows 8s
40kg, 42.5kg, 45kg, 47.5kg, 50kg

Tricep Dips bw
5, 5, 5, 5.

*Realised the body wasn’t at optimum here.
**Felt this was well in the scope, embarassed with the miss, but will slow down strength goals as I shed fat.
***Supinated Chins are a strength. Need work on pronated grip.
Supinated are essential for elbow prehab for me, but pullups will need
to be targetted.

RPE; 5

30.06.14 PM

Warmup;
All Joints & Muscles
3 Mons Cardio/Dynamic Stretch Wakeup

5 x 3s Sparring.
Boxed at a slower pace than I would normally.
The guy I was sparring opened up really fast and I was happy to play defense- I was helping him prepare.
Mid way through the second he fired two massive shots, with my response being a right uppercut to the abdomen. I could see it stung and he faked a low blow for a break. This annoyed me, so I took him to deep waters. By round 5 he was drowning, I walked forward with my hands by my sides and landed at will.
Afterwards I realised what a waste of time and effort this was. All I proved was that I am tougher and stronger than the “bigger” guy. I wasted the opportunity to get some really good rounds in moving and countering. I will try and adjust my focus next time, but I am a fighter by nature I guess.

4 x 3s Shadowboxing
Some penance here.
I worked on short deliberate steps coordinating feet & hands.
This work will become a focus in coming weeks.

4 x 3s Heavy Bagwork
(i) First Minute; Jab,
Second Minute; Quarter Jab
Third Minute; Trad. Jab Body, Down Jab
(ii) First Minute; Straight,
Second Minute; Straight Body
Third Minute; Straight
(iii)First Minute; 1-2,
Second Minute; 2-1,
Third Minute; 1-2.
(iv) First Minute; Double Jab,
Second Minute; Jab-Hook,
Third Minute; Double Jab.

Cooldown
5 Minutes Skipping.
RPE; 7

Stomach was in ribbons so nutrition was sparse.
In the morning I had some Nuts & Yoghurt.
I had a fruit scone before the 531 session.
After was a smoothie; protein & banana.
Couldn’t really stomach any food before training, but got some sugar in.
Post workout I got some frozen yoghurt in and a casein shake before bed.

Later, my stomach was in knots. Really painful at times.
It did prevent me from taking in enough fluids after the epsom bath, but I didnt recover badly at all.

393

01.07.14 AM

Out of bed at 5.00.
Racking my brains as to what to eat… I have an hour before I train… 2 tsps of PB and a lot of water.
On the gym floor for 6.00.

Circuits (4 No.)
(i) Turkish Bag Get Ups
(ii) Battling Ropes
(iii) Hanging Leg Raises
(iv) TRX Triceps
(v) Gymnast Rings Inverted Row
(vi) TRX Bicep Curl-ups
(vii)Jump Squats

KB Test… Murder, absolute murder.

RPE; 9

Great Session, food pre wasn’t bad.
I know John Meadows is a big supporter of fats pre workout for preserving muscle.
Post workout had Rice cakes and whey protein.

394

Really pleased to read that you’ve got a new quality relationship in your life mate. She must be a great girl.

Your log came at a good time for me yesterday. Helped me get my own head straight after a difficult session last week, so thank you for the guidance your logging provides, it’s a great resource for me.

395

[quote]Newboxer wrote:
Really pleased to read that you’ve got a new quality relationship in your life mate. She must be a great girl.

Your log came at a good time for me yesterday. Helped me get my own head straight after a difficult session last week, so thank you for the guidance your logging provides, it’s a great resource for me. [/quote]
Yeah, she is a great girl, whether we end up friends or something more, we’re on the same team :slight_smile:

Anytime mate. We’re all chasing our dreams and you’re giving it loads. You help me as much as I help you.

396

03.07.14 AM

Pre workout was very basic today. I had a fruit scone at 10.00 along with some green tea.
I was feeling good going into the gym though and was happy to do some testing.

Warmup;
I was unusually tight in the hip flexors and groin.
I focused on warming these up well.

STRENGTH;
Deadlifts
3s; 60kg, 80kg, 100kg,
1s; 110kg, 120kg, 130kg, 140kg, 150kg, 160kg, 160kg.

NOTE: Form broke down at 160kg. Hips shot up, shoulders rotated forward, lower back rounded.
I repeated the lift to see could I perform again with perfect form. I did, happy enough. is this my 1RM? no… but it will do for calculating my TM while I condition hard.

Pullups;
5, 4, 3, 2, 1 easy as pie.

Bicep Curls; 30kg
10, 10, 10, 10

TGU
Just Technique (I will need these for a comp. I’m entering late in the year :wink: )
KB Snatches

Very very quick rushed session, but I liked the intensity.
RPE; 7

397

02.07.14 PM

In the boxing gym for 6.30pm. Thunder outside so it was really humid in the gym

WARMUP;
Joints&Muscle Groups
Cardio/Dynamic Stretching
5 Minutes Skipping

4 x 3s Bagwork.
Open. Trying to remain “on” for the 4 rounds.

4 x 3s Shadowboxing

4 x 3s Bagwork.

5 Minutes Skipping.

I worked on a lot of specific things in this session, but I posted them earlier and the forum failed to receive…
I have no idea what I wrote, so unfortunately, it’s lost in history.

398

03.07.14 PM

Lunch time gym session. I can rely on the lunch sessions this week, so I’m exploiting them so as to grab a couple of extra hours in bed!
At 10.00am I had a good fuel up; a wrap with chicken, egg and coleslaw and some extra bread.
The carbs definitely give me an extra kick and I was good to go for 1.00.

Today I was just testing Bench; my not-so-secret Achilles heel.

Warmup;
General Warmup.

STRENGTH;
Benchpress;
5s; 60kg, 70kg, 75kg,
3s; 80kg, 85kg
1s; 90kg, 92.5kg, 95kg, 100kg.

Shit. Shit. Shit… Crap form for the last couple. Triceps doing all the work.
Gonna drop the max and focus on using more of the body.

Chin-ups;
5s @ 5kg, 7.5kg, 10kg, 12.5kg.

DB Rows
10s @ 17.5kg, 17.5kg, 17.5kg, 17.5kg
Note; Didn’t go any heavier as this brought a brilliant ROM and felt the blood flow through all the muscles neglected by boxing.

Dips;
5, 5, 5, 5.
Haven’t done dips in a long time, but felt really good. Being careful with the elbow.

399

03.07.14 PM

I travelled to Limerick and my old club.
The idea was to go down and get some rounds in. I feel good right now and want to train at any given opportunity.

When we got down there we took an extended warmup… Very slow warming up.
I hit all major joints and muscles until I was feeling very loose.
I performed no cardio warmup before I hit the ring.

The first round I felt great physically, but my range was off. I was firing from a little too far away.
My sparring partner did a good job of drawing me and evading what big shots I had. I finished the round sitting on the jab and finding my distance. Actually, pointy of interest. The guy I sparred is a really close friend. He gives me more trouble than anyone, as he almnost knows what I think.
Second round I decided to set my ranges. I didnt take a backward step, gloves tight and threw leather for the round. Non-stop punching.
I know my work took its toll on my partrner and I was ecstatic with the output. More importantly the range was set and by the end of that round. I could have found him with any punch, even if he were hiding under the ring.
The third, I boxed entirely as a southpaw. I was very rusty in this stance, but surprisingly I got away with it.

After the third the coaches called it. The heat was cruel and we had stretched our legs enough.
I finished up with some padwork…

Took plenty of negatives;
-I’m boxing very “2-D.” I need to use the angles that I know I can; inside & outside.
-I’m boxing two distinct patterns; offensive and defensive. The head movement is good on the defense. Need to integrate on the offense.
-No leaning forward on the inside. Thats looking for trouble.
-More counters.

400

2048×1950 695 KB

04.07.14 PM

I arrived at the gym for a big session. I had skipped strength because I knew coming in this would be tough.

I warmed up as I would for a fight. Joints, muscles and cardio.

SPARRING
I was lucky enough to get some sparring with one of the countries best cruiser weights.
He’s a talented talented guy, so this was going to be an interesting challenge.
Rd 1
Both cautious. I was boxing a little amateurish, so I settled the feet and found ranger for the jab.
Speed massively to my advantage.
Rd2
Started from whet we left out. Got close, both working. He landed a BEAUTIFUL right uppercut.
Definitely his best punch, what a beaut!
I backed him to the ropes and conservatively picked my body shots.
Lovely round and click… He snapped his elbow, round over.
GUTTED!

4x3s Bagwork
Open rounds, work work work

4x3s Shadowboxing
Feet & hands.
RPE; a disappointing 6

05.07.14 Am

Into Gerry for a session…

Quick warmup.

Half hour body weight exercises in 5 minute rounds.

Then onto a huge kettlebell complex; man vs man for 10 minutes.
Just brilliant.

Cooldown

RPE; maybe an 8/9
The complex was a mental thing completely.

401

07.07.14 PM
BOXING
I had woken easily at 5.00am, but had my first ever migraine.
I was blinded and was forced to go back to bed until 1.00pm.
Calling in sick to work I had plenty time to rst up and the pain stopped at about 2/3.00pm.

I was in the gym for 6.30 pm.
I warmed up very gradually, just shook out my joints and muscles and eased the body into it.
I was called for sparring, so I went to the bathrooms and dunked my head into a basin of cold water.

I jumped into the ring for;
3 x 3’s with a good professional cruiserweight.
My speed was my advantage and we had some interesting play with footwork and head movement.
2 x 3’s with a young amateur heavyweight champion. Good sparring, but unfortunately he couldn’y continue after the 2nd round.

4 x 3’s Bagwork; working on some set combinations to try and up my punch variety.
Punch variety will be an issue in coming weeks. I will be working on it.
4 x 3’s Shadowboxing; Movement, defense and combinations.

Although physically I felt so much better after this session, I opted to cut my session there.
I went home and ate. I’m not sure what causes migraines, but I don’t want one again.

08.07.14 AM
CONDITIONING
Awake at 5.00am. At 5.30am I had a teaspoon of peanut butter and I started to sip on some whey protein.
This shake was sipped until 6.30am, about half way through conditioning.

Warmup; Joints, Muscle Groups

5x Circuits
10 Stations
Plenty of KB strength work and core exercises.

KB Snatch Test 24kg Bell
Great Session.
RPE;7/8

402

08.07.14 PM

STRENGTH
Into the gym on lunch.
Decided to give 531PL a run. Some peoiple might feel I’m changing programs a little too frequently, but I am getting stronger. Because I set my training maxes low, I’m filling out and my strength seems to be balancing pretty well. I think the opportunity for some heavy singles will be a help.

Plyometrics
Bound into Box Jumps 3 x 3’s
One Arm Rotational Throw 3 x 3s
Power Snatches 5 Single’s

Strength
Military Press
3’s @ 20, 30, 35, 37.5,
3’s @ 40, 45, 50 (6)
1’s @ 55, 55, 55kg

Chin-Ups
5’s @ 5kg, 7.5kg, 10kg, 11.25kg, 12.5kg, 154kg

Pendlay Rows 5 x 8’s @ 45kg

Curls 3 x 5’s @ 40kg

Good quick Session.

09.07.14 PM

SPARRING
Everything else got neglected yesterday in favour of sparring.
I sparred round robin with two other professionals, one my weight, one cruiserweight.
Having trained with amateurs a lot before their national championships and international competition, I was surprised as to how much my pace had risen.
We got 6x3’s in each. I felt fantastic.

403

Last week was a mixture of good and bad fortune.
I trained every day; but some days could have been more productive. I was scheduled to spar every day, but partners were pulling out by Thursday and Friday. I got rounds in on the bag and tried to close the week out well.

I had a great conditioning session Saturday morning, using a lot of Kettlebells for additional weight on bodyweight exercises.
Finished off with my best ever test.

My shoulders are feeling a bit beaten up, but thats down to my own negligence a little bit. I’ll work on it.

404

14.07.14 AM

STRENGTH

Ok, a 5.00am start to the week. Admittedly I was tired getting up, but I was in the gym for 6.30.
It was cold and I kept my tracksuit on- not something I would do ordinarily.

Plyometrics
Seated Box Jumps 3 x 3
Step Side Throw 3 x 3s

Power Snatch 5 x 3s (increasing weights.)

Strength
Military Press
3s@ 40 45 50kg
1s@ 55 55 55kg
(training max set low here to allow for boxing workload, wear and tear. Good weight for purpose.)

Assistance
Chin-Ups
5s @ 5, 7.5, 8.75, 10kg

DB Rows
4 x 10s @ 40kg

EZ Curls 4 x 15s @ 30kg

This was a good session. I felt I worked with sensible loads and enjoyed the feeling as a result.
RPE;7

14.07.14PM
BOXING

You may recall I coached another pro for his last fight in February.
He called me last week and asked to train alongside me.
I agreed, although I hold my resrvations.
I travelled across town to collect him for training. Traffic had me “edgy.”

5 Mins Skipping
4 x 3s Bagwork; Open Rounds, plenty of volume.
4 x 3s Shadowboxing; Good, but could have been much more focused.
4 x 3s Bagwork; Open Round, although a bit more structured.

So I was about to finish up when the other pro asked the coach if he could spar me.
Bt the time I had my 12 rounds done he had 4 rounds skipping done and 3 rounds bagwork.
I didn’t really like this and agreed to spar.
I was very aggressive, largely boxed flat footed and targetted the body with ease.
I identified many areas I can work on, but was left with an enormous feeling… almost an endorsement of my skills and abilities.
Very happy.

RPE; 7

405

15.07.14 AM

Awake at 5.00am. Rolled around grumbling until 5.30am.
I took a teaspoon of peanut butter and a scoop of whey before training.
On the floor for 6.00am.

The first phase of training was a 5 minute circuit. 30 seconds per station.
Today it was littered with core exercises and weighted movements.
We completed five rotations of what was a tough circuit.

The second phase was a heavy kettlebell complex.
10 minutes, with a partner, alternating work/rest periods.
The weight was huge and I really felt the tax on my CNS.
This was one of the most difficult sessions I’ve had and i would not have completed it were it not for my training partner.
RPE; 10