London's Log

Training
121

[quote]LondonBoxer123 wrote:

[quote]idaho wrote:
“Block pulls - 5x 337, 3x382, 2x427 (Not easy, not hard. Could have hit another rep comfortably)”–Try not to brag, ok?:))

Damn, for a broken down boxer living out in the Kings woods, you are getting up there in weight. Nice work.
[/quote]

Thanks Idaho. Unfortunately I still look like a little girl (in another few weeks I’ll just look like a fat little girl, once I finish trying to put on some weight). I’ve been quite surprised by some of the numbers, for a guy who used to think pushups were for wanna be bodybuilders, a degree of basic strength has come on quite quickly.

I actually feel pretty stupid for not getting into strength training much earlier, while I was still fighting. All my life I’ve told fighters to stay away from weights, and thought of them as unnecessary. At this point though, I’m forced to reconsider. I knocked about on the heavy bag last night, for the first time in a few months, and the extra power I’m able to generate now is quite surprising. I’m sure there is a point of diminishing returns, but there is no question that strength training has made me hit harder, and from a more solid platform.

I read something by an MMA/BJJ coach the other day, I’ll see if I can find it, where this bloke was saying that once his fighters got their deadlifts up above 400lbs, even if their level of skill didn’t increase, they suddenly found very few opponents could hang with them.

I’ve got a hell of a long way to go, but it does feel like I’m starting to get somewhere with this.

Hope all’s well with you and you are getting plenty of adventure out there. I just saw the latest ISIS video. I hope some of the guys you’re training might get a shot at some of them. [/quote]

No weight classes brother, one thing to look forward to as you age. Your numbers are looking good.

122

2688×1520 729 KB

So I’ve been weighing in for the past few days, the first time properly since I started this log about 10 weeks ago.

10 weeks ago I weighed 182lbs. The past few days I’ve consistently been 188lbs. My diet has been a bit slack to get the calories in and it’s showing a bit.

In the interests of accountability, I’m attaching a picture. I’m not familiar with any of the bodybuilding tricks of setting up good lighting or posing to look muscular or anything like that, so forgive the poor quality.

123

[quote]Dude623 wrote:

[quote]LondonBoxer123 wrote:

[quote]idaho wrote:
“Block pulls - 5x 337, 3x382, 2x427 (Not easy, not hard. Could have hit another rep comfortably)”–Try not to brag, ok?:))

Damn, for a broken down boxer living out in the Kings woods, you are getting up there in weight. Nice work.
[/quote]

Thanks Idaho. Unfortunately I still look like a little girl (in another few weeks I’ll just look like a fat little girl, once I finish trying to put on some weight). I’ve been quite surprised by some of the numbers, for a guy who used to think pushups were for wanna be bodybuilders, a degree of basic strength has come on quite quickly.

I actually feel pretty stupid for not getting into strength training much earlier, while I was still fighting. All my life I’ve told fighters to stay away from weights, and thought of them as unnecessary. At this point though, I’m forced to reconsider. I knocked about on the heavy bag last night, for the first time in a few months, and the extra power I’m able to generate now is quite surprising. I’m sure there is a point of diminishing returns, but there is no question that strength training has made me hit harder, and from a more solid platform.

I read something by an MMA/BJJ coach the other day, I’ll see if I can find it, where this bloke was saying that once his fighters got their deadlifts up above 400lbs, even if their level of skill didn’t increase, they suddenly found very few opponents could hang with them.

I’ve got a hell of a long way to go, but it does feel like I’m starting to get somewhere with this.

Hope all’s well with you and you are getting plenty of adventure out there. I just saw the latest ISIS video. I hope some of the guys you’re training might get a shot at some of them. [/quote]

No weight classes brother, one thing to look forward to as you age. Your numbers are looking good.
[/quote]

Thanks mate. Good to see you still around.

124

25th June 2015

5/3/1 - pushpress

1’s week - 5x105, 3x120, 8x135 (5 reps more than last time,and I could easily have had 10)

Giant set:

BB Rows - 8x104, 8x126, 8x148, 8x170, 8x170
BB bench (low incline) - 8x126.5, 8x132, 8x137.5,8x137.5, 8x143
Weighted rope chins - 8x+7.5, 8x+13, 8x+18.5, 8x+20, 8x+20
Weighted dips - 8x+7.5, 8x+13, 8x+18.5, 8x+20, 8x+20

This was a really shitty session.I took a lot of rest and everything felt heavy. A few days out of every year I get smashed by hayfever, so I’m drowsy and lethargic. Today was one of those days, went through like a zombie and forgot to change the weights a couple of times. Shitty session.

125

26th June 2015

5/3/1 Squats

1’s week - 5x192.5, 3x215.5, 8x242 (5 rep PR - plenty in the tank)

Looked up snatch form, realised I’d been doing them wrong, so I spent a lot of time practising. I did them before squats, and in between sets. Very light weight, maybe 70lbs, focusing on learning to do them properly. Stopped counting reps, but somewhere between 40-50. I need a lot more practise, but I was getting there by the end.

Giant set:

Front squats8x105, 8x126.5, 8x148.5, 8x170.5, 8x192.5
Zercher squat - 8x105, 8x126.5, 8x148.5, 8x170.5, 8x192.5
Ab rollouts - 8,8,8,8,8

Thought I was having a really shitty session. Everything felt heavy. But then I actually seem to have done pretty well compared to the last couple of times. I keep getting exertion headaches by the end of set 4 on leg days. Not bad ones or anything, just a mild pain from the bracing and air pressure I guess. Probably also that my body is not used to working like this.

126

Your training is looking good! You said you were having bad sessions but your numbers say otherwise

127

[quote]Loftearmen wrote:
Your training is looking good! You said you were having bad sessions but your numbers say otherwise [/quote]

Thanks mate. Not sure if I’m getting too fat yet. Planning to keep going as I am for the next 3 weeks then maybe lean out a bit. New ground for me.

128

30th June 2015

5/3/1 Bench - cycle 3

5’s week - 5x120, 5x140, 8x160 (2 reps more than last time - they were higher quality reps, and I still had two left in me, so a big improvement).

Giant set:
BB Rows - 8x104, 8x126, 8x148, 8x170, 8x192.5 (had to use some minor leg drive)
BB bench (low incline) - 8x120, 8x126.5, 8x132, 8x137.5, 8x143
Weighted rope chins - 8x+10, 8x+15, 8x+20, 8x+25, 8x+30
Weighted dips - 8x+10, 8x+15, 8x+20, 8x+25, 8x+30

The rope climbing and dips were pretty hard. I took an extra day off as a mini deload to try to give this niggle in my right shoulder from front squats time to go away. It hasn’t really, although it’s only mildly uncomfortable. I’ll see how I get on with the front squats tomorrow, but I’ll cut it short if I get any more issue with it.

129

1st July 2015

5/3/1 Cleans and block pulls

5’s week - Cleans 5x120 (should have been 110), 5x127, 5x145 JR set - 3x155 (very easy).

Block pulls - 5x300, 5x345, 5x390 (ok - grip is the biggest issue at the moment)

Front squats - 8x105, 8x126.5, 8x148.5, 8x170.5, 6x192.5

Notes - Cleans I am surprisingly strong at (relatively) given that I’ve not really done them before other than with a sandbag. I think I have a bodyweight clean in me easily, with sound technique.

Block pulls were quite hard, mainly on the hands and grip. This was largely due to the heat here today - the hottest day in 10 years allegedly (only about 33 degrees I believe - not much for some of you out there), so I was struggling to grip the bar properly.

Front squats were ok - I was playing about with where I put the bar, so not that disappointed to have missed the reps on the last set. I had the bar much more up against my throat. Seems to have been a bit kinder on my shoulder.

130

Hey London, nice log, I’ll be following this closely. Keep up the good work!

Regarding your troubles with front squat and shoulders - have you tried doing front squats with lifting straps instead of arms crossed? I used to get my shoulders sore as well, especially when doing more boxing, but switching to straps pretty much fixed that. Here’s an article explaining how its done, in case you are unfamiliar with the idea: How to Front Squat With Straps

131

[quote]Fistiecuffs wrote:
Hey London, nice log, I’ll be following this closely. Keep up the good work!

Regarding your troubles with front squat and shoulders - have you tried doing front squats with lifting straps instead of arms crossed? I used to get my shoulders sore as well, especially when doing more boxing, but switching to straps pretty much fixed that. Here’s an article explaining how its done, in case you are unfamiliar with the idea: https://www.T-Nation.com/training/how-to-front-squat-with-straps[/quote]

Thanks mate, great to have you along. That’s a great article, and potenially very helpful - thank you for sharing. I have some ratchet straps I’ve cut down, so can fashion something to give it a go for my next legs session - Saturday.

Thanks again brother.

132

3rd July 2015

5/3/1 Push press

5’s week - 5x97.5, 5x112.5, 10x127.5 (really very easy, could have had a couple more)

Giant set:

BB row: 8x104, 8x126, 8x148, 8x181, 8x181 (Didn’t have a set of plates handy, and would have had to use a fair bit of leg drive to get the weight moving, so just kept it the same and did another solid set)
BB bench (low incline) - 8x127, 8x132.5, 8x138, 8x143.5, 7x149
Weighted rope chins - 8x+10, 8x+15, 8x+20, 8x+25, 8x+30
Weighted dips - 8x+10, 8x+15, 8x+20, 8x+25, 8x+30

I really didn’t want to do this, but I got the work done.

133

4th July 2015

5/3/1 Snatches & Squats

5’s week - Squats - 5x172, 5x199, 12x225 - easy, could probably have made a 20 rep set of this with enough breaths inbetween reps. Still, a 2 rep PR from last time

Snatches - 3x55, 3x66, 3x3x77lbs (done before squats)

Giant set:

Front squats8x105, 8x126.5, 8x148.5, 8x170.5, 8x192.5
Zercher squat - 8x105, 8x126.5, 8x148.5, 8x170.5, 8x192.5
Ab rollouts - 8,8,8,8,8

Notes: Starting to get the hang of snatches. I think they are an awesome exercise for total body coordination and strength through the middle. I could see them having a massive amount of athletic crossover. I’ll probably continue just practising with them for now, as unstructured as it is, until I’m sure I’m in a position to start pushing them.

Fistiecuffs, you’re a good dude. I tried the strap thing you posted, and I have no shoulder pain from front squats. I killed my top set, and will easily add weight next time around, which is awesome, because I’ve been disappointed not to have made more progress with them, especially as they were hurting me. Thank you brother.

134

[quote]LondonBoxer123 wrote:
Fistiecuffs, you’re a good dude. I tried the strap thing you posted, and I have no shoulder pain from front squats. I killed my top set, and will easily add weight next time around, which is awesome, because I’ve been disappointed not to have made more progress with them, especially as they were hurting me. Thank you brother.
[/quote]

Glad to hear that! IME it really makes a huge difference on how tight you can brace your upper back, which definitely helps with pushing the weights higher.

135

Weighted myself this morning at my lightest, and took some measurements:

Weighed 13st12 (194lbs) - a 12lb increase since April. I’ve added .25" to my arms, 1.5" to my chest, and 1.125" to my shoulders. I’ve also added 1" to my waist, which is the less ideal part. I thought from the picture I posted the other day that I’d gotten a bit softer, and clearly that’s the case.

I’ll continue as I am until the end of this cycle (another 2 weeks), while I try to figure out my next move. I feel like I’m at a dangerous stage where I could now get fatter quite quickly, but then it seems like I’m basically experiencing some pretty crazy beginner’s gains, and I don’t want to sell myself short. From what I’ve read, a 1" gain on the waist is approximately a 5lb fat gain. I suspect I’ve gained slightly less than that, as my abs and lower back also appear to have grown from all the extra work they’ve been getting with zerchers, 2x front squats, and the very heavy (for me) block pulls. Just going on the mirror where the scales are, I still have the separation between my middle and bottom abs when I flex, which is about as scientific as I get when it comes to measuring fat gain.

136

[quote]LondonBoxer123 wrote:
Weighted myself this morning at my lightest, and took some measurements:

Weighed 13st12 (194lbs) - a 12lb increase since April. I’ve added .25" to my arms, 1.5" to my chest, and 1.125" to my shoulders. I’ve also added 1" to my waist, which is the less ideal part. I thought from the picture I posted the other day that I’d gotten a bit softer, and clearly that’s the case.
[/quote]

Oh you pansy fucker and your big muscles! Probably can’t even go 10 rounds on a bag anymore! But your fancy biceps will look great whilst holding your hair back when you’re puking after a 3-minute spar!

What will the people at the REAL gym say when they see you??

:wink:

137

[quote]FightinIrish26 wrote:

[quote]LondonBoxer123 wrote:
Weighted myself this morning at my lightest, and took some measurements:

Weighed 13st12 (194lbs) - a 12lb increase since April. I’ve added .25" to my arms, 1.5" to my chest, and 1.125" to my shoulders. I’ve also added 1" to my waist, which is the less ideal part. I thought from the picture I posted the other day that I’d gotten a bit softer, and clearly that’s the case.
[/quote]

Oh you pansy fucker and your big muscles! Probably can’t even go 10 rounds on a bag anymore! But your fancy biceps will look great whilst holding your hair back when you’re puking after a 3-minute spar!

What will the people at the REAL gym say when they see you??

;)[/quote]

Motherfucker!

Tell me about it man. There’s no way I could do 10 rounds at the moment - my conditioning has gone to shit, as I’ve really committed to this strength gain thing. I miss it like hell though and will be adding it back in ASAP. I hate being unfit.

What’s interesting though (and you’re not going to like this - I didn’t either) is that I am pretty certain I would perform at a better level now for the extra muscle and strength. My tendons and ligaments are much stronger, and I am hitting noticeably harder. With day before weigh ins, I could cut to a bad ass light heavy. I still wouldn’t recommend it to a beginner fighter, or perhaps even an intermediate, but I reckon I shortchanged myself by not getting on the weights when I was still competing.

Good to see you’re still keeping it real for the both of us brother!

138

7th July 2015

5/3/1 Bench

3’s week - 3x130, 3x148, 5x166 - last time I did ‘three crappy reps with bad form’. This time 5 solid, tight reps.

Giant set

BB rows: 104x8, 126x8, 148x8, 181x8, 203.5x8 PR
Incline bench: 130x8, 135.5x8, 141x8, 146.5x8, 152x8 PR
Weighted rope chins - 8x+10, 8x+15, 8x+20, 8x+25, 8x+30
Weighted dips - 8x+10, 8x+15, 8x+20, 8x+25, 8x+30

I keep thinking I suck and am not making as much progress as I should, then I look at the numbers going up on everything important every week, and realise that everything is going really well. Some people are never happy eh.

139

8th July 2015

5/3/1 cleans and blockpulls

3’s week - Cleans - 3x121, 3x146, 3x156 (easy)

Blockpulls - 3x326, 3x369, 3x414 (extremely easy)

(Small) Giant set

Front squat - 8x104, 8x137, 8x159, 8x181, 3(20 seconds), 2(maybe 30s), 3 (for 8 total reps)x203
Ab wheel - 8,8,8,8,8

Cleans an blockpulls felt extremely easy, but then I crashed a bit during the front squats. Every set felt heavy, and that last one was a killer, had to rerack briefly a couple of times. Fuck I hate front squats, and I suck at them. I think I might be better dropping the weight and really mastering the movement, but then my thighs now feel like they’ve been blasted, so it’s obviously working.

Keep getting minor exertion headaches at the end of leg day, which is really annoying.

It’s funny - I don’t love the training, in the way that I love training boxing, but I do really like the feeling of being solid and strong, even if I am turning into a fat bastard now.

140

10th July 2015

5/3/1 - push press

3’s week - 3x105, 3x120, 6x135 (3 rep PR - plenty more in the tank) Joker - 150x3 (failed on the last rep last time, this time it was easy. Went for 168, got to forehead height and failed twice)

Giant set

Did the first run through of the usual, felt like shit, all my joints, particularly shoulders and elbows, felt crappy. Had no enthusiasm to train. First time in a long time I’ve had this. Called it a day early and left - felt like one of those days I’d get shitty work done if I was lucky, and injure myself if unlucky. Bigger picture etc.

It’s been very useful training like this for the last 7 weeks. I’ve learned a lot, and made some good progress. What I have mainly learned is:

Dips are awesome, they don’t seem to hurt me despite my past shoulder dislocations. I want to keep doing them, but want to prioritise them as a main accessory movement on bench day, with heavier weight and maybe fewer reps, and shoot for more volume and higher reps as the last exercise on OHP day.

Bench is a killer for me, as I don’t like it, don’t care about my numbers on it as much as some of my other lifts, and it does seem to be aggravating my shoulders. Doing it twice a week as assistance and once as a main lift feels like too much volume on it, especially as I have no enthusiasm for it.

BB rows I think I could be doing better, and I think I should be focusing more on using them to build my back than moving weight, as when my form breaks down and I use my legs, I stop feeling in in my back. For my next 6 week block, I will concentrate more on back building with these.

Weighted rope chins seem to be doing good things, I want to keep them in as they are.

Front squats are uncomfortable, but seem effective. I’ll probably keep them in as is for the next cycle.

Zerchers are good, I like them, will leave them in.

Overall - I can’t do the same thing 2 days a week and maintain enthusiasm. Having two identical upper body days has beaten me up and bored me at the same time. Doing no conditioning is also killing me, so I’ll be gently working some in where I can. I feel like I have no edge when I’m unfit.

Next cycle I’d like to do more overhead work as assistance. I think if I take out a bench assistance, and put in some behind the neck push presses, that might do the trick. I don’t know whether I’d be better doing these for high reps or not.

My primary goal for the next 6 week block (1 more week of cycle 3 of this block of 5 cycles), which will be cycles 4&5, is to hit the numbers I’ve had in mind and been working towards for the 5 cycle block. So strength is the goal, I won’t be worried if I gain no weight in the next two cycles.