Time: 00:13:40, Distance: 1.50mi, Avg pace: 00:09:08/mi.
Damutt, where is your boxing prep log? I couldn’t even find it in combat.
Quick question, how many days a week are reasonable for heavy bag drill? Right now I am allowing a recovery day after, separate from my day 1 (upper body). I just heard someone in combat mention 5 days a week.
Please and thanks.
[quote]DeadKong wrote:
Damutt, where is your boxing prep log? I couldn’t even find it in combat.
Quick question, how many days a week are reasonable for heavy bag drill? Right now I am allowing a recovery day after, separate from my day 1 (upper body). I just heard someone in combat mention 5 days a week.
Please and thanks.[/quote]
This is that log renamed sorry for any confusion.
As far as the heavy bag goes I never hit it more than 1 or 2 times a week… again I don’t fight amateur and have no desire to be a amateur fighter or a pro fighter. I fight train for fun and don’t really take it that seriously. I really have no defined goals right now. I go in and lift to make simple progression. I run once or twice a week and I fight train with a group of guys once a week.
I think you really need to define your goals and then when you are reading logs and articles you need to know who they are writing the article for. If you do not want to be a pro fighter you probably don’t need to take advice from someone who is. If you don’t want to be a competitive power lifter why would you lift like one.
If you are just trying to get in better shape then do as much work as you can so that you still enjoy yourself and set in for the long hall it takes time.
I also think that if you are trying to get better at boxing for self defense that your time would be better served finding a gym and training with others there is no replacement for live fighting…
So I had started taking DAA and Trizole about two weeks ago… I am now done with that. I felt no increase in libido if anything I think it decreased and either my life began to suck really bad all of a sudden or that shit was making me depressed. Everything upset me and it seemed as if everything around me was falling apart. I am not usually that way so it must be that shit…
finally lifting again today this once a week shit is not going to get me any where but I guess its better than nothing. I sure hope I can get better about doing atleast the main lifts 3 or so times a week…
tonight’s lifting
Squats
bx10x2
95x10
135x8
185x5
205x5
225x5
245x5
265x5
185x10
good mornings 4x6 135
run .85 miles in 7:47 a 9:07 pace…
On a side note I absolutely hate it when I go to the DVR menu and see the ufc ultimate fighter or something else I want to watch on the list. Click it and some dumbass show like the singing bee is on there instead… disappointing
2 very rough hours at mma tonight. Upper body tommorrow. With some conditioning work
not much to see here…last night I did 3 sets of 10 explosive push ups, 3x3 pull ups varied grips, 10 single leg take downs… and some mount escapes…
more later today when I wake up
from earlier today at home
lat pull downs 20x15 70x15 90x15,15
explosive bench
barx10
95x8
135x5
165x3,3
135x5
95x5
bent over rows supinated grip
95x15,15,15
standing mp press
95x10,10,10
heavy bag
50 1’s 50 2’s 501&2’s
really trying to concentrate on speed right now the last leg day last monday had me so sore that I could hardly walk for 4 days… definatly gettingin the way of my job and fight training.
so Ive been working out at home more lately and decided I wanted to do some dips, damn no dip bars. Its OK I decided to build a set of suspension trainer ropes and use those… got the damn things made and I can not do a dip with them my stabilizer muscles wont keep the ropes in while I go down so these will be a real workout for awhile. Did some inverted rows with them and my back really enjoyed those. Should be fun see what all I can do with them
ok so I did some pushups, rows, pistol squats, dips and ab work all with the assistance of the suspension ropes I made.
Push ups… 3 or 4 sets of 10. these sucked tried them 2 different ways 1 way with just keeping my hands in one place and the other allowing them to drift out when down and squeezing them together when up.
Rows… did them feet elevated and on the ground… no real difference but real good core workout 5x10
pistol squats suck. I have never done them so some it is a learning curve had to use the rope to pull me up at y sticking points but did 3 or 4 sets of 5
dips could only do 1 at a time… these were way harder with ropes. I can do a set of 5 bw+25 pretty much any day so I am a little depressed but really its a different exercise.
ab work… put my feet in the rops and did a push up bring knees to chest. different and thats what I was looking for 4x10
all and all I can see that there will be a huge increase in core strenght and shoulder strenght by adding these into my program.
I have to grant I can’t dip my body weight more than 18 before failure.
As to a home setup, are you content with sticking with the ropes? I here at home use a basic metal frame walker, no wheels or basket.
I have recently done over 20 bw dips on a dip bar. ropes are a completly different move and I guess you could say that I want to learn how to do them for a little while… good idea though on the walker
good night of training at smith martial arts…worked passes from the butter fly guard, and also worked standing up with the wall with someone laying om my legs… then grappled from the stand up… good night all and all.
workout for the day, circuit style
cleans 135x3
push ups 10
lat pull downs 90x10
10 sets minimal rest just enough to keep the breathing under control 23 mins…
not bad first time doing cleans trying to learn how to explode more better
Make damn sure you are REALLY WARMED UP for the cleans. I used to do them first a few years ago before deadlift, and as they are explosive power I started off a slight hamstring pull that I finished with deads.
So I have not been much of a blogger but I recently went back and tried to find what I was doing last October. Until I came back here and looked… so as a great way to track what I am doing and maybe share some feed back I am going to start again…
9-6-12
outside run Time: 24:57, Distance: 2.26mi, Avg pace: 00:11:02/mi.
Had to stop twice once to fix my tunes and once to stretch either way it sucked… Only up from here!
Now for some weights beach muscle style!
Straight bb curl 3x15 55 lbs
Straight bar tricep ext 3x12 70 lbs
Bb shrugs 1 sec hold 3x10 135 lbs
Sit ups feet held with twist at top 3x20
1 3 min Round on the heavy bag.....
More tommorrow that's enough for the day
9-7-12
treadmill day… incline was 1.0 for all sets
5 min warm up at 5.0 mph then
1 round of 7.5 mph for 2 mins 1 min rest
3 rounds of 8.0 for 2 mins 1 min rest …
heart rate was peaking at 170 on the last one so I changed it up a little and did
3 rounds 8 mph for 2mins and 3.0 for 2 mins all heart rates for this were above 170 with the last being 179…
5 min cool down at 3.0
.5 mile jog warm up
Squat beltless
bx10x3
95x8
120x5
150x4
175x3
205x2
235x1
205x14 gassed 1 or 2 left in the tank strenght wise
mil press
55x5
70x4
80x3
95x2
110x1
95x16
dead hang pull ups
5
4
3
2+10
1+20
1+30
1+35
8
tread mill sprints 8 mph, 1deg incline 2 minutes on 1 minute off 5 rounds…
Done
.8 mile jog warm up.
sit out and shrimp drill
30 mins heavy bag… not a high intensity deal but worked fairly hard…
super set
3x20 sit ups
3x15 face pulls 30 lbs
tire drag 20 yds down and backx10
.8 mile jog…
wiped out…
30 minutes on the bag. Did you break it into rounds or go straight through? As to intensity did you sort of peck away at slowly thought out combinations and do minimal shuffling?
[quote]DeadKong wrote:
30 minutes on the bag. Did you break it into rounds or go straight through? As to intensity did you sort of peck away at slowly thought out combinations and do minimal shuffling?[/quote]
I just went out and hit the bag worki g 5 punch combos including my kicks… It’s not for conditioning its skill work.
Two hours training tonight at my mma scHool. Have a guy taki g his first pro fight so I worked him over on some combos we want him to work then. I trained for a little while stand up