Dog Days

Training
141

[quote]donnydarkoirl wrote:

[quote]LondonBoxer123 wrote:
How’d you get on mate?[/quote]
Sorry mate- For seem reason my posts haven’t been submitted from my phone, as illustrated above ^

Exhibition went really well, controlled it with the jab. Fitness could well have been better, but we’ll get there!

Terrible shame about the HWs at the weekend wasn’t it?[/quote]

I’m glad the exhibition went well.

Is there any news about a fight/contract? I hope you are still training and doing well.

Regards,

Robert A

142

[quote]Robert A wrote:

[quote]donnydarkoirl wrote:

[quote]LondonBoxer123 wrote:
How’d you get on mate?[/quote]
Sorry mate- For seem reason my posts haven’t been submitted from my phone, as illustrated above ^

Exhibition went really well, controlled it with the jab. Fitness could well have been better, but we’ll get there!

Terrible shame about the HWs at the weekend wasn’t it?[/quote]

I’m glad the exhibition went well.

Is there any news about a fight/contract? I hope you are still training and doing well.

Regards,

Robert A[/quote]
I know you haven’t checked in in a while so , I hope all is well.

143

Wow, This is the most neglected of threads…
I suppose as an update. I’ve moved job, moved city and moved home.
Just settling in now and looking forward to getting a good training programme going!

144

[quote]donnydarkoirl wrote:
Wow, This is the most neglected of threads…
I suppose as an update. I’ve moved job, moved city and moved home.
Just settling in now and looking forward to getting a good training programme going!
[/quote]

Wow. Well I hope that the changes are in the “good stress”/better opportunity side of things. If so than I really hope that 2014 brings the opportunities you need, because it is pretty damn clear that you are willing to work to take advantage of them.

I look forward to see what you do from a “set up” standpoint with training/work/other responsibilities. It would probably be a great resource for others as well, if you feel like sharing.

Regards,

Robert A

145

[quote]Robert A wrote:
Wow. Well I hope that the changes are in the “good stress”/better opportunity side of things. If so than I really hope that 2014 brings the opportunities you need, because it is pretty damn clear that you are willing to work to take advantage of them.

I look forward to see what you do from a “set up” standpoint with training/work/other responsibilities. It would probably be a great resource for others as well, if you feel like sharing.

Regards,

Robert A[/quote]
It would be my abso9lute pleasure :slight_smile:

146

06.01.13

Ok, over the Christmas holidays I took the time off to heal the body (and mind for that matter.)
I greatly reduced the training volume and added a great deal of rehab bits & pieces and enjoyable active rest.
Strength and Conditioning may have dropped, but I feel healthier. My back and hips feel very healthy- as do my shoulders & elbows.

Yesterday was my first day back training intensely. I had planned on hooking up with an other pro, but at 6.00am he was nowhere to be seen. I went on with some gymwork anyway.

AM

Mobility;
DeFranco Agile 8

Plyometrics;
Box Jumps; 5, 5, 5.
Med. Ball Straight Throws; 10,10, 10 @ 15lbs.

Strength;
Box Squat;
w/up, 5 @ bar, 3 @ 90lbs, 3 @ 110lbs, 3 @ 135lbs, 3 @ 155lbs, 3 @ 180lbs, 3 @ 200lbs

Speed Bench;
5 x 5s @ 135lbs (pause + push fast)

DB Rows (with 50lbs DBs)
4 x 10s

Chins
3 @ bw, 3 @ +5lbs, 3 @ +11lbs, 3 @ +16.5lbs, 3 @ +22lbs (elbow health; felt very satisfactory.)

I didnt push to try and get PR’s or strain myself. These weights were where I felt my form wasnt being compromised at all, so I’ll take it as my foundation to start from. Squat was very smooth, let technique do all the work. Bench has never been my strong point, but I felt I was moving the weight well with speed. Had loads more to give.

First day back to work after the Christmas break. Mentally felt sharp at work. Need to make sure I keep the work ethic up in work too. The harder I work the sooner I can get out for training & fun stuff.

Prepp’d my foods pretty well the night before, had a very clean day nutritionally.

PM

Hooked up with the other pro. It wasnt easy, finding his house took a long time and it was 6.30 mbefore we got on the floor at the boxing gym.
However, was nice to return to the gym that I trained as an amateur .
Nice basic first session.

Warmup;
Joints, Muscles & Cardio System.

3 x 3s bagwork;
(i) Inside work & combinations
(ii) moving between ranges & body punching
(iii) Long distance Boxing.

3 x 3s Shadowboxing;
Got to work on my movement, evasive defence and combinations.
Definitely a bit rusty, but it’ll come back.

3 x 3s Skipping;
(i) 10/20 intervals
(ii) 30/30 intervals
(iii) aerobic

Padwork;
held for 2, hit the pads for 2.
This wasnt very demanding - much more technical.
I feel we can mutually benefit from one anothers experience. Certainly there are things I picked up that I will store and I feel I contributed toward his gameplan also. It was a nice light session to start with and the plan is to ramp the diofficulty slowly but deliberately.

On the personal front, I became single before Christmas.
I’m not a drinker, but I had a good time over the holidays.

God there are a lot of girls in our little city… I think I spoke to (and made fun of) them all

147

07.01.13

Second solid day back; all my food prepared the night before which works well.
Ate a little lighter today as workload wouldn’t be as high as the day previous.
Got to bed later than I would prefer, but still woke feeling pretty ok.

Recovery Session;

Foam Rolling;
Back, IT Bands, Quads, adductors, hamstrings, Glutes

Bodyweight Circuit;
10 Squats, 10/10 Static Lunges, 10 Pushups, 10 Inverted Rows, 10/10 Foot elevating Plank, 10/10 side throws

Decline Bench Situps
4 x 12 (slight weight only.)
s/s with
Side bends ( w/ 45lb plate.)

Some Tricep work - will alter for dips

Session to be greatly altered. Recovery sufficient, make more use of time.

I got to work and it hit me; my nervous system was in pieces. 2 x Cups of tea brought me round and I was functioning well.
Slower paced day than prervious, but learned a lot.
Nutrition went well throughout the day; my main meal at 1.00pm was brilliant.

PM

Got in contact with the other boxer I was to train with. He said he had two sessions done, so I took his word for it.

I went for a jog; 3 miles comfortably- well as comfortable as one can in the storm conditions we’ve been having.

Afterward I did 6 x 3s shadowboxing. Just light and aiming for cohesion between footwork and attacks.

I was happy with my day- if somewhat tired.
Body was good and sore after I cooled down.

Got ready all my food again and went to bed- sleep was easy.
Dealing with women- is not :smiley:

148

[quote]donnydarkoirl wrote:

I think the next area I’m going o atack is nutrition. I spent a long time speaking with a good friend of mine last evening- he’s a BJJ blackbelt and a very good athlete and we came to the agreement that nutrition is not only key, but also a very weak point for most.
Im very keen to develop intellectually and also as an athlete… For me I think my fuel could be absolutely vital for this.
[/quote]

Just skimming through your log, as I remember you asking some questions in Thib’s forum a while back and I haven’t read past the 1st page of this prior, but OMFG yes to the nutrition being a weak point!!

I harp and harp and harp on this stuff but not many fighters that ask me take me seriously. It’s got to be that old wrestling style mentality and it just frustrates the shit out of me. Granted things get complicated when you have to make a big cut for your weight class, but I can’t tell you how many times I’ve felt like banging my head on the wall about nutrition.

Please do work on it, you’ll reap amazing benefits if you find your sweet spot.

Also, 1) tricep pushdowns are definitely a bodybuilder exercise, almost useless for you unless they relieve pain like the curls do (in your case I think curls are useful and pushdowns completely worthless)

  1. face-pulls: if you don’t have one of those adjustable cable towers where you can put the pulley right at shoulder height, try doing face-pulls on a lat pulldown with the seat. The seat on your knees keeps you anchored and less concerned about balancing against the pulley. I wouldn’t do them exclusively, but I use them alot because it allows me to focus on the motion rather than making sure my feet are balanced or I’m not getting pulled off balance by the cable resistance.

How do you feel about your training now?

149

08.01.14

Got a fantastic sleep the night before. Woke with relative ease- the recovery day seemed to have healed up the CNS and I was good to load up another heavy session.

AM

In the gym nice and early- January so lots of activity around.

Mobility;
DeFranco Agile 8

Plyometrics;
Bound into Box Jump 5, 5, 5.
Side on Med. Ball Pass 10s, 10s, 10s.

Strength;

Deadlift (3s)
90lbs, 110lbs, 132lbs,
154lbs, 176lbs, 188lbs,
200lbs, 210lbs, 220lbs.

Note; I kept these lifts conservative. I have a good shape for DL and rarely feel any of the stress on the CNS that many suffer from.
For these, I worked a higher deadlift, trying to focus the hinge on the hams/glutes.

Military Press (5s)
100, 100. 100, 100, 100.

Seated Row (Overhand Grip) (10s)
110, 110, 110, 110
Note; this pulley machine varied greatly from any I had used previously. May change exercise.

Bicep Curls;
Miscellaneous Curls. One area that suffered seriously during downtime was arms.
I must integrate some work here to alleviate stress on the elbow wrist and shoulder.

I was shattered at work. The accumulation of training - maybe… but more likely the flu symptoms I’ve been experiencing.
At one point the tiredness saw my eyes flicker- the way they do right before you fall asleep. I went and grabbed a tea- even put a spoon of sugar into it for the kick.
Other than that I kept my foods pretty good. I’m enjoying the regime that I’m on and I’m sure it will have its aesthetic benefits.

PM

Got down to the boxing gym and brought the other pro with me.
We warmed up and did a basic

3 x 3s Shadowboxing
3 x 3s Bagwork
3 x 3s Skipping

Light Technique work
Had the oiption to do padwork, but genuinely felt too drained to do anything.
First time i used BCAA’s intraworkout

150

[quote]Aragorn wrote:
Just skimming through your log, as I remember you asking some questions in Thib’s forum a while back and I haven’t read past the 1st page of this prior, but OMFG yes to the nutrition being a weak point!!

I harp and harp and harp on this stuff but not many fighters that ask me take me seriously. It’s got to be that old wrestling style mentality and it just frustrates the shit out of me. Granted things get complicated when you have to make a big cut for your weight class, but I can’t tell you how many times I’ve felt like banging my head on the wall about nutrition.

Please do work on it, you’ll reap amazing benefits if you find your sweet spot. [/quote]
Yeah; just because martial arts are thousands of years old we have no excuse for being training neanderthals :smiley:
I’ve really taken a different route with my nutrition- I cant say I’ve reached the optimum, but I’m feeling healthy & happy. Long may it continue.

[quote]Aragorn wrote:
Also, 1) tricep pushdowns are definitely a bodybuilder exercise, almost useless for you unless they relieve pain like the curls do (in your case I think curls are useful and pushdowns completely worthless)

  1. face-pulls: if you don’t have one of those adjustable cable towers where you can put the pulley right at shoulder height, try doing face-pulls on a lat pulldown with the seat. The seat on your knees keeps you anchored and less concerned about balancing against the pulley. I wouldn’t do them exclusively, but I use them alot because it allows me to focus on the motion rather than making sure my feet are balanced or I’m not getting pulled off balance by the cable resistance.

How do you feel about your training now? [/quote]
I flatter myself to say that we were thinking along similar lines here.

Direct tricep work I may exclude. The volume of “Push” movements already involved in training is enough. I do wish to add some mass to my upper arms for shock absorption but I should get enough stimulation with my training as it is.

The facepulls- what a wonderful exercise! Each time I integrate them in a recovery session it feels like a massage therapist is working me over. One of my favourite exercises and probably the best thing I have taken from T-Nation!

Aragorn- what is your take on flexibility? I always work my mobility and joint health, but feel that I am sometimes restricted (in terms of speed) by a lack thereof.
What would your suggestion be for developing full body flexibility?

151

[quote]donnydarkoirl wrote:

I flatter myself to say that we were thinking along similar lines here.

Direct tricep work I may exclude. The volume of “Push” movements already involved in training is enough. I do wish to add some mass to my upper arms for shock absorption but I should get enough stimulation with my training as it is.

The facepulls- what a wonderful exercise! Each time I integrate them in a recovery session it feels like a massage therapist is working me over. One of my favourite exercises and probably the best thing I have taken from T-Nation!

Aragorn- what is your take on flexibility? I always work my mobility and joint health, but feel that I am sometimes restricted (in terms of speed) by a lack thereof.
What would your suggestion be for developing full body flexibility?[/quote]

Thoroughly agree on the tricep work. And facepulls are literally lifesavers! Fantastic exercise, I try to do them daily, a few sets within my warm-up mobility work.

Not sure precisely what you’re asking. I assume you are talking about a passive range of motion? Passive Flexibility is much less important IMHO than dynamic mobility/flexibility for athletes. Passive flexibility has no real joint protective benefits to it, as none of the proprioceptive mechanisms or feedbacks encountered in athletic movement are really activated that much, and certainly doesn’t help create power or anything.

I do believe, however, that if you have a chronically tight muscle–and that you CANNOT track the mechanism down to referred adhesions and crappy soft tissue quality, tightness up or down the kinetic chain, or aberrant movement patterns (compensation patterns)–that stretching said tight muscle is a good thing and will definitely help you attain a new, looser “normal”. The downside is sometimes you stretch something and nothing happens because the problem wasn’t really there: case in point many people stretch their hamstrings chronically because they feel “tight” or because they can’t get down into a squat position and it doesn’t help at all, sometimes even hurting them…because the problem was tight hip flexors or lack or rotational stability or something like that, not actually muscle tightness. Muscles can be weak and short/tight, or weak and lengthened beyond normal and be tight (generally a chain reaction from some other cause). Stretching a weakened, lengthened muscle is obviously a bad idea.

So IMO if you can’t figure out why you’re tight go stretch. If it helps, keep it in for a while, but if it doesn’t really help that “restriction of speed” feeling, then the problem is elsewhere.

Btw, if you thought facepulls were golden, you need to check out “mobilitywod.com” and Kelly Starrett. Start from the early episodes and work through them (although they do have a good search engine). You can pay me later after you hit the big jackpot.

I’m only half joking lol :wink:

152

[quote]Aragorn wrote:
Not sure precisely what you’re asking. I assume you are talking about a passive range of motion? Passive Flexibility is much less important IMHO than dynamic mobility/flexibility for athletes. Passive flexibility has no real joint protective benefits to it, as none of the proprioceptive mechanisms or feedbacks encountered in athletic movement are really activated that much, and certainly doesn’t help create power or anything.

I do believe, however, that if you have a chronically tight muscle–and that you CANNOT track the mechanism down to referred adhesions and crappy soft tissue quality, tightness up or down the kinetic chain, or aberrant movement patterns (compensation patterns)–that stretching said tight muscle is a good thing and will definitely help you attain a new, looser “normal”. The downside is sometimes you stretch something and nothing happens because the problem wasn’t really there: case in point many people stretch their hamstrings chronically because they feel “tight” or because they can’t get down into a squat position and it doesn’t help at all, sometimes even hurting them…because the problem was tight hip flexors or lack or rotational stability or something like that, not actually muscle tightness. Muscles can be weak and short/tight, or weak and lengthened beyond normal and be tight (generally a chain reaction from some other cause). Stretching a weakened, lengthened muscle is obviously a bad idea.

So IMO if you can’t figure out why you’re tight go stretch. If it helps, keep it in for a while, but if it doesn’t really help that “restriction of speed” feeling, then the problem is elsewhere.

Btw, if you thought facepulls were golden, you need to check out “mobilitywod.com” and Kelly Starrett. Start from the early episodes and work through them (although they do have a good search engine). You can pay me later after you hit the big jackpot.

I’m only half joking lol ;)[/quote]
My question actually was posed under my presumption that passive stretching is not all that useful.
I’ve always viewed passive stretching as a cure, as opposed to a preventative or a contributor toward overall flexibility and health.

I’ve used a variation of DeFranco’s mobility circuit before every session for the past couple of years and this does help me getting into those tricky positions in the gym.
However, once I get on the floor for boxing my CNS is going to take a pounding and I will tighten up.

Ha I will check out that website gladly- and if I get a break, I will share the wealth gladly! The gym is not a capitalist democracy haha

153

21.01.14 AM

Just felt compelled to post this mornings session as it left me feeling pretty wonderful.
Took one from Jim Wendlers Beyond 5/3/1; the SSS variation. Going to give it a run and see how it transfers.

Bound into Box Jumps 5 sets x 2 (I felt these lacked intensity for me, so will tweak)
Med Ball throws 5 sets x 2/2 (Similar scenario here, my body is used to volume, so will have to modify these.)
Sprints (Short 20 m sprints - Its great fun running fast)

Military Press.
3@50lbs 3@60lbs 3@70lbs 3@80lbs 3@90lps
5 sets of 1 @ 100lbs
(I never work my shoulders directly, today I felt I was tricep dominant and the weight may be light… will take advice on these.)

Incline DB Press
5 sets of 10 @ 100lbs.
(Enjoyed these immensely, Ive never worked hypertrophy on my upper body aprt from health.)

Chins
4s @ bw, 5 lbs, 12.5lbs, 15lbs, 22lbs.
(I behaved here- the temptation was to ramp up0 the weight, but I kept honest and stuck to the sheet.)

DB Rows
4 x 10s @ 90lbs

Ez Curls
3 x 15s @ 35lbs

Note: Military Press is something relatively new to me, will have to learn more about it.
Curls Rows and chins were all foe health as such and made me feel great.

Just an enjoyable session, I really liked it.
The new gym is cool- music thumping and everyone lifting hard.

But then I get stuck with girl music in my head

154

22.01.13 AM

Just out of the gym here. Was stiff after training last night, but I got in a hot bath and had a bash of some mobility exercises.
Felt good this morning, though still not satisfied with the “Dynamic” portion of my session.

Box Jumps (for height) 3 3 3
Med Ball Throws 2 2 2 2 2 (10kg)
Sprints 1 1 1 1 1 (20 yards)

Deadlift
3 @ 130, 155, 176, 200, 220
1s @ 250, 250, 250, 250, 250.

Snatch Grip Deadlift
10s @ 130, 130, 130, 130, 130.

Captains Chair
4 x 10
Decline Crunch
4 x 10 with weight
Side Bends
3 x 15 with weight

Reasonably satisfied with this session.
Must watch my form on the DLs. They dont take their toll on me the way they used to at all.
I’ll have to ensure I’m not overusing the legs as I’m finding them far too easy. Still not pushing the weights up at all; I’ll take my time.
Food is the next area to be addressed; I’ve definitely cut the excess, but I have to adjust the macros now and get more goal orientated.

Things seem to be on the up.

SO just so I can feel inadequate…

155

24.01.13 PM

I experimented with training at lunch time again. I’m certainly more alert hitting the gym- which can only be of benefit.
No real warmup required, just straight into the dynamic and good to go.
This will probably change in the coiming week as I up the load of boxing again.

-Med Ball Jump Throws 3 3 3 3 @ 22lbs
-Bound Into Box Jump 5 5 5 (maybe 6 feet into a 12" jump with a “quiet” landing.)*

Benchpress;
3s @ 90lbs, 110lbs, 132lbs, 154lbs
1s @ 180lbs, 180lbs, 180lbs, 180lbs, 180lbs**

DB Shoulder Press;
10s @ 60lbs, 60lbs, 60lbs, 56lbs, 44lbs***

Weighted Chins
3s @ 5lbs, 11lbs, 17lbs, 22lbs, 28lbs

DB Rows
8s @ 100lbs, 100lbs, 100lbs, 100lbs
s/s
EZ Curls
10s@ 55lbs

Notes;

  • Dynamic Exercises felt an awful lot better here with those couple aditional reps and a bit of added intensity. Enjoyed them.
    **The Bench has never been a strong point. At this weight I was pushing it up, but really felt Tricep dominant. I feel for my next session, I will reduce the weight so that I’m employing my pecs- as with boxing back in full swing, my triceps will be fatigued.
    ***Good honest reps on the DB Shoulder press. No body English at all; it wasnt heavy, so got a lovely ROM and like the MP Monday my shoulders felt better for it.

PM 8.00
I travelled to the my formewr coaches gym last night to help another guy prepare.
6x3s…
There is a good aerobic base there, I wasnt breathing hard afterward at all.
Anaerobically I’m not conditioned so there was nothing flashy or spectacular. Its funny- when you take away your athleticism and physical advantages you fall back on your technical base- I loooked very European last night :smiley:
Got caught thinking quite a lot- clipped for taking too long in my shot selection.
Defense was lacking, though the reflexes were good. My power was quite shocking- far from my sharpest, I felt like a dangerous MF cutting down the ring. Just thoroughly enjoyed myself.

P.S. I’m full of crap too “I experimented with training at lunch time again…” as if I wasnt up all night talking to girls.
I’m such a dumbass…

156

Randomnly, I was watching a Jim Wendler seminar yesterday.
The ethos I took from it was;
without a plan you can never reach your goals, without goals you cannot make a plan.

I always have goals, but maybe I dont make them clear enough to myself.
These may seem obscure or fickle, but they are important to me.

  1. Outcome Goal
  • Get back competing regularly.
  1. Process Goal
  • Continue to improve Technically.
  • Continue to advance my athleticism.
  • Secure a coaching arrangement I am happy with.
  1. Personal/Teritary Goal
  • Improve my physique and overall health.
    Advocate a more martial arts approach
    Stay away from Girls… for gods sake stay away from girls.
157

24.01.13 PM

Another Lunchtime Gym Session.
Squats- long my most hated exercise are becoming something I look forward to; because I’m proportioned well for the DL, I’m poor for squatting, but without the load of full boxings sessions, I’m feeling very mobile and as a result I’m squatting well.

Box Jumps 3 3 3 3
Step back Med ball throws 3 3 3 3
Sprints 1 1 1 1 1

Squat
3s @ 130, 155, 176.
1s @ 200, 200, 200, 200, 200*

Front Squat
5s @ 110, 110, 110, 110, 110**

Captains Chair ***
8 8 8 8
Decline Crunches (70 deg+)
8 8 8 8
Side bends
12s 12s 12s

*Great Squatting Day; but this felt nowhere near heavy enough. Form kept well.
I will keep it for the first three weeks and do some jokers then to get a better idea of my TM.

**Front Squat- man am I clueless… I’ll be asking for help here.
I think my form was good, but I also think communism could be a good idea…
My opinion is questionable at best.
I read a post recently- from CT I believe, saying the cross arm grip is a bad idea- clean grip is bad for a boxer, flexibility needed here.

***Not too happy with the corework… We’ll have a good think about it.

Girls will be the death of me. Can I not be left alone?!

158

Specifically what position’s are you worried about flexibility?

Are we making any distinctions on “tight” vs “taught” vs range of motion? I am not saying that it is necessary, but I have spent way to much time in rooms watching a bunch of highly degreed individuals have a heated discussion because they all had different definitions for the above.

Is there a movement or activity that you find this interfering with?

RE Front squats.

Plenty of big, strong, accomplished guys have used cross arms style. From a stand point of weightlifting(the sport) it is less than desirable. A lot of orthopedic minded trainers are down on it, but since the numbers you care about are making the other guy miss his ass of the canvas lift I wouldn’t shy away too much.

It is less “efficient”, but that is hardly a damning indictment.

Regards,

Robert A

159

[quote]Robert A wrote:
Specifically what position’s are you worried about flexibility?

Are we making any distinctions on “tight” vs “taught” vs range of motion? I am not saying that it is necessary, but I have spent way to much time in rooms watching a bunch of highly degreed individuals have a heated discussion because they all had different definitions for the above.

Is there a movement or activity that you find this interfering with?[/quote]
Robert, a pleasure to hear from you as always.
Flexibility is not any area I am particularly knowledgable.
However, I can feel that my rotation and subsequent speed is restricted from tightness within my hips.
My ranges of motion are fine, but to go through the motions of pivoting I know to be correct is resulting in dramatic speed loss.

[quote]Robert A wrote:
RE Front squats.

Plenty of big, strong, accomplished guys have used cross arms style. From a stand point of weightlifting(the sport) it is less than desirable. A lot of orthopedic minded trainers are down on it, but since the numbers you care about are making the other guy miss his ass of the canvas lift I wouldn’t shy away too much.

It is less “efficient”, but that is hardly a damning indictment.

Regards,

Robert A[/quote]
Thank you for your evaluation here.
I dont believe my squats were necessarily poor, but they did highlight the lack of flexibility I have in my elbows…
no doubt as result of years pinning them to my ribcage.
Regardless, I am glad that this exercise has identified another area in which I can improve.

160

As ever, great stuff in here man.

x2 on staying away from girls.