My left achilles tendon insertion is KILLING me. I don’t know what I did to it but I wish I hadn’t. I swapped Muay Thai for bench press because of it.
Bench Press…ss…DB Rows
135x25-70’sx25
225x10-90’sx10
315x3-110’sx5
335x1-110’sx5
355x1-110’sx5
365x1-110’sx5
315x5-110’sx5
OHP
135x5
155x5
175x5
[quote]LondonBoxer123 wrote:
That’s kind mate. I’ll see if I can get some videos recorded. I think it’s a problem with all my lifts, that I’m not actually pushing myself hard enough to get stronger. It’ll be interesting to see what you think.[/quote]
You don’t necessarily need to lift super heavy weights to get stronger. Some people do better with moderately heavy weights and really high volume. This works for powerlifters but it probably wouldn’t be ideal for a boxer since you have so many physical attributes to train for and probably don’t want lifting to eat up all of the time you have available to train. The key to getting stronger is to slowly and steadily hit PR’s. It doesn’t have to be every week; it could be every month or, if you are stronger for your size, once every training cycle which could be 6-12 weeks or more.
For someone around your strength levels I like to have them PR two lifts a week. Week A: Bench and Squat and Week B: Deadlift and Overhead Press. Take the smallest PR you can each week. Some weeks your PR will feel super easy but it’s important to not do more than you have to. You already hit a PR so quit for the day, you can come back next time and hit another tiny PR. Over time, those tiny PR’s add up and all of a sudden you have a 600lb squat that you never even thought was possible!
Tonight
Judo class
[quote]Loftearmen wrote:
That was very impressive. Both you and the quality of your guitar 
Thanks, I appreciate it.
[quote]Loftearmen wrote:
[quote]LondonBoxer123 wrote:
That’s kind mate. I’ll see if I can get some videos recorded. I think it’s a problem with all my lifts, that I’m not actually pushing myself hard enough to get stronger. It’ll be interesting to see what you think.[/quote]
You don’t necessarily need to lift super heavy weights to get stronger. Some people do better with moderately heavy weights and really high volume. This works for powerlifters but it probably wouldn’t be ideal for a boxer since you have so many physical attributes to train for and probably don’t want lifting to eat up all of the time you have available to train. The key to getting stronger is to slowly and steadily hit PR’s. It doesn’t have to be every week; it could be every month or, if you are stronger for your size, once every training cycle which could be 6-12 weeks or more.
For someone around your strength levels I like to have them PR two lifts a week. Week A: Bench and Squat and Week B: Deadlift and Overhead Press. Take the smallest PR you can each week. Some weeks your PR will feel super easy but it’s important to not do more than you have to. You already hit a PR so quit for the day, you can come back next time and hit another tiny PR. Over time, those tiny PR’s add up and all of a sudden you have a 600lb squat that you never even thought was possible![/quote]
Thanks mate. I don’t actually compete anymore, and haven’t done for a few years now. My focus is military these days, so there is much more room for strength work in my program. I currently do 5/3/1, so I am hitting those little PRs you’re talking about. It’s my first real experience of something like this, and I can already tell it’s going to be good. I’m only just coming into the last week of my first 6 week cycle, and I’m enjoying the progress. I also run distance or intervals 5 days a week, and ruck one day a week, so it’s great to be getting stronger whilst keeping a good level of conditioning.
I’m sort of doing the reverse of what you’re doing!
[quote]LondonBoxer123 wrote:
[quote]Loftearmen wrote:
[quote]LondonBoxer123 wrote:
That’s kind mate. I’ll see if I can get some videos recorded. I think it’s a problem with all my lifts, that I’m not actually pushing myself hard enough to get stronger. It’ll be interesting to see what you think.[/quote]
You don’t necessarily need to lift super heavy weights to get stronger. Some people do better with moderately heavy weights and really high volume. This works for powerlifters but it probably wouldn’t be ideal for a boxer since you have so many physical attributes to train for and probably don’t want lifting to eat up all of the time you have available to train. The key to getting stronger is to slowly and steadily hit PR’s. It doesn’t have to be every week; it could be every month or, if you are stronger for your size, once every training cycle which could be 6-12 weeks or more.
For someone around your strength levels I like to have them PR two lifts a week. Week A: Bench and Squat and Week B: Deadlift and Overhead Press. Take the smallest PR you can each week. Some weeks your PR will feel super easy but it’s important to not do more than you have to. You already hit a PR so quit for the day, you can come back next time and hit another tiny PR. Over time, those tiny PR’s add up and all of a sudden you have a 600lb squat that you never even thought was possible![/quote]
Thanks mate. I don’t actually compete anymore, and haven’t done for a few years now. My focus is military these days, so there is much more room for strength work in my program. I currently do 5/3/1, so I am hitting those little PRs you’re talking about. It’s my first real experience of something like this, and I can already tell it’s going to be good. I’m only just coming into the last week of my first 6 week cycle, and I’m enjoying the progress. I also run distance or intervals 5 days a week, and ruck one day a week, so it’s great to be getting stronger whilst keeping a good level of conditioning.
I’m sort of doing the reverse of what you’re doing!
[/quote]
5/3/1 is a good program. It didn’t work well for me, I seem to do better when I handle really heavy weights every week so rep records don’t do the trick, but I know that a lot of other people have had really good results with it. I like that Wendler really advocates making tiny PR’s all the time, not wasting your time doing a million accessory movements and keeping it super simple.
[quote]Loftearmen wrote:
5/3/1 is a good program. It didn’t work well for me, I seem to do better when I handle really heavy weights every week so rep records don’t do the trick, but I know that a lot of other people have had really good results with it. I like that Wendler really advocates making tiny PR’s all the time, not wasting your time doing a million accessory movements and keeping it super simple.[/quote]
As you responded well to weight every week - what program do you use to support your sports training?
[quote]donnydarkoirl wrote:
[quote]Loftearmen wrote:
5/3/1 is a good program. It didn’t work well for me, I seem to do better when I handle really heavy weights every week so rep records don’t do the trick, but I know that a lot of other people have had really good results with it. I like that Wendler really advocates making tiny PR’s all the time, not wasting your time doing a million accessory movements and keeping it super simple.[/quote]
As you responded well to weight every week - what program do you use to support your sports training?[/quote]
I am not really in a situation where I can run a set progression so I just wing it at the moment and try to hit a heavyish set or two plus a little bit of accessory work. I push really hard on my conditioning and skill work right now since that is what I am lacking. For someone such as yourself, I would run a program of my own design that I use for my clients called norseman powerlifting.
MMA class
Class went very well. I felt strong, fast and agile. My wrestling techniques were fluid and smooth. Everything was “right” tonight. Probably because I ate a lot of carbs today haha. After class I did some abs and 50 push ups.
[quote]Loftearmen wrote:
[quote]donnydarkoirl wrote:
[quote]Loftearmen wrote:
5/3/1 is a good program. It didn’t work well for me, I seem to do better when I handle really heavy weights every week so rep records don’t do the trick, but I know that a lot of other people have had really good results with it. I like that Wendler really advocates making tiny PR’s all the time, not wasting your time doing a million accessory movements and keeping it super simple.[/quote]
As you responded well to weight every week - what program do you use to support your sports training?[/quote]
I am not really in a situation where I can run a set progression so I just wing it at the moment and try to hit a heavyish set or two plus a little bit of accessory work. I push really hard on my conditioning and skill work right now since that is what I am lacking. For someone such as yourself, I would run a program of my own design that I use for my clients called norseman powerlifting.[/quote]
Norseman powerlifting just sounds cool, and 50% of a good program is a catchy name!
[quote]LondonBoxer123 wrote:
[quote]Loftearmen wrote:
[quote]donnydarkoirl wrote:
[quote]Loftearmen wrote:
5/3/1 is a good program. It didn’t work well for me, I seem to do better when I handle really heavy weights every week so rep records don’t do the trick, but I know that a lot of other people have had really good results with it. I like that Wendler really advocates making tiny PR’s all the time, not wasting your time doing a million accessory movements and keeping it super simple.[/quote]
As you responded well to weight every week - what program do you use to support your sports training?[/quote]
I am not really in a situation where I can run a set progression so I just wing it at the moment and try to hit a heavyish set or two plus a little bit of accessory work. I push really hard on my conditioning and skill work right now since that is what I am lacking. For someone such as yourself, I would run a program of my own design that I use for my clients called norseman powerlifting.[/quote]
Norseman powerlifting just sounds cool, and 50% of a good program is a catchy name![/quote]
Hahaha, ain’t that the unfortunate truth? I am working with a couple of fighters at my gym. After a while I will put together an MMA specific strength program and self publish an ebook (srs).
[quote]Loftearmen wrote:
[quote]LondonBoxer123 wrote:
[quote]Loftearmen wrote:
[quote]donnydarkoirl wrote:
[quote]Loftearmen wrote:
5/3/1 is a good program. It didn’t work well for me, I seem to do better when I handle really heavy weights every week so rep records don’t do the trick, but I know that a lot of other people have had really good results with it. I like that Wendler really advocates making tiny PR’s all the time, not wasting your time doing a million accessory movements and keeping it super simple.[/quote]
As you responded well to weight every week - what program do you use to support your sports training?[/quote]
I am not really in a situation where I can run a set progression so I just wing it at the moment and try to hit a heavyish set or two plus a little bit of accessory work. I push really hard on my conditioning and skill work right now since that is what I am lacking. For someone such as yourself, I would run a program of my own design that I use for my clients called norseman powerlifting.[/quote]
Norseman powerlifting just sounds cool, and 50% of a good program is a catchy name![/quote]
Hahaha, ain’t that the unfortunate truth? I am working with a couple of fighters at my gym. After a while I will put together an MMA specific strength program and self publish an ebook (srs).[/quote]
That’s awesome that you’re doing that - it’s a big deal to put something back, and I’m sure the guys you’re working with appreciate your generosity, it’s an awesome opportunity that I wish I’d had while I was still competing - particularly looking at the likes of Donny’s log, and seeing how smart his programming is, I think I could probably have been smarter myself!
[quote]LondonBoxer123 wrote:
[quote]Loftearmen wrote:
[quote]LondonBoxer123 wrote:
[quote]Loftearmen wrote:
[quote]donnydarkoirl wrote:
[quote]Loftearmen wrote:
5/3/1 is a good program. It didn’t work well for me, I seem to do better when I handle really heavy weights every week so rep records don’t do the trick, but I know that a lot of other people have had really good results with it. I like that Wendler really advocates making tiny PR’s all the time, not wasting your time doing a million accessory movements and keeping it super simple.[/quote]
As you responded well to weight every week - what program do you use to support your sports training?[/quote]
I am not really in a situation where I can run a set progression so I just wing it at the moment and try to hit a heavyish set or two plus a little bit of accessory work. I push really hard on my conditioning and skill work right now since that is what I am lacking. For someone such as yourself, I would run a program of my own design that I use for my clients called norseman powerlifting.[/quote]
Norseman powerlifting just sounds cool, and 50% of a good program is a catchy name![/quote]
Hahaha, ain’t that the unfortunate truth? I am working with a couple of fighters at my gym. After a while I will put together an MMA specific strength program and self publish an ebook (srs).[/quote]
That’s awesome that you’re doing that - it’s a big deal to put something back, and I’m sure the guys you’re working with appreciate your generosity, it’s an awesome opportunity that I wish I’d had while I was still competing - particularly looking at the likes of Donny’s log, and seeing how smart his programming is, I think I could probably have been smarter myself!
[/quote]
There’s no legislation that you have to quit fighting now, though. You could go back to it, train smarter and be better than you ever were before!
[quote]Loftearmen wrote:
[quote]LondonBoxer123 wrote:
[quote]Loftearmen wrote:
[quote]LondonBoxer123 wrote:
[quote]Loftearmen wrote:
[quote]donnydarkoirl wrote:
[quote]Loftearmen wrote:
5/3/1 is a good program. It didn’t work well for me, I seem to do better when I handle really heavy weights every week so rep records don’t do the trick, but I know that a lot of other people have had really good results with it. I like that Wendler really advocates making tiny PR’s all the time, not wasting your time doing a million accessory movements and keeping it super simple.[/quote]
As you responded well to weight every week - what program do you use to support your sports training?[/quote]
I am not really in a situation where I can run a set progression so I just wing it at the moment and try to hit a heavyish set or two plus a little bit of accessory work. I push really hard on my conditioning and skill work right now since that is what I am lacking. For someone such as yourself, I would run a program of my own design that I use for my clients called norseman powerlifting.[/quote]
Norseman powerlifting just sounds cool, and 50% of a good program is a catchy name![/quote]
Hahaha, ain’t that the unfortunate truth? I am working with a couple of fighters at my gym. After a while I will put together an MMA specific strength program and self publish an ebook (srs).[/quote]
That’s awesome that you’re doing that - it’s a big deal to put something back, and I’m sure the guys you’re working with appreciate your generosity, it’s an awesome opportunity that I wish I’d had while I was still competing - particularly looking at the likes of Donny’s log, and seeing how smart his programming is, I think I could probably have been smarter myself!
[/quote]
There’s no legislation that you have to quit fighting now, though. You could go back to it, train smarter and be better than you ever were before!
[/quote]
Definitely, although with my military commitments, my goals and what I hope to achieve have changed. I’m much more focused on being exceptionally fit in all energy systems, and as physically strong and injury proof as possible, and ideally getting up north of 190lbs of quality weight, so I’m trying to work out my training by trial and error to arrive at a system that lets me do that - hence why I’m giving 5/3/1 ago (although I miss my sandbag work already). Now my priority, with the time freed up through not training boxing, is to become as much of a physical specimen as possible!
I’m also much more interested in coaching boxing these days than I am in competing. The long Saturdays spent sat around waiting for a 3 round bout don’t hold the same appeal. I might try to get back involved if I get time with the army, but for now I just have to live vicariously through other fighters I’m able to help on and off line. It honestly brings me much more pleasure to help another fighter come on and improve than it does for me to get more technically proficient myself at this point, although that’s in part probably due to the fact that I have an outlet for my own aggression through doing the military stuff.
BJJ class
Didn’t go too well. Coach was showing techniques that were way too advanced for me to pull off even during drilling, much less while rolling.
Bodyweight squat/push up
3x10
Squat
135x10
225x5
315x3
405x3
455x1
495x1
545x1
585x1
605x1
Front squat 225x5
Ab roll outs bwx20
Jiu Jitsu 1 hour 15 min
I pulled a muscle in my left groin while rolling.
Open Matt
Bodyweight squats
1 min/1 min restx3 rounds
Push ups
x30
Shadow boxing
3x3
Heavy Bag (focused on my kicking and footwork primarily)
45 minutes
Shooting drills (mimicking a double leg takedown)
15 min
Hand fighting and wrist escapes
Spent a gew minutes working with coach and another student on this. He really just needed someone who was big and powerful to be a dummy during a private lesson. I did learn some cool stuff though.
This was a great training session. I am really getting faster with better endurance. I don’t seem to have lost any power. After just a couple months of training, I have become far more dangerous.
Today:
AM
Bodyweight squats
I was really too sore to do anything. My left Achilles tendon is still pretty tender, my legs are sore from squatting, my shins are sore from kicking the bag so much yesterday and I hurt a toe on my right foot from kicking one of the metal brackets at the top of the heavy bag on accident. I was really just trying to get loose enough to walk down the stairs lol
PM
Jiu Jitsu Class
We did a bunch of ab work and conditioning stuff as punishment because a couple of the guys lost matches at a bjj tournament that they should have won but weren’t well enough conditioned. It wasn’t fun at all. Then we worked on omoplata from guard which was a good technique but I definitely need to work on it more. I rolled with a guy who was a lot smaller than me. I tried to stay very relaxed and not outmuscle him which was hard because he was constantly trying to out muscle me (irony).
My wife is going out of town tomorrow so I took the night off to spend some time with her and the rugrats.