Monday 22 July 2013
1.Squats: 2x5/bar , 1x5/65 , 1x5/95 , 1x5/115 , 1x5/135 , 1x5/155 , 3x5/170
2.Bench: 1x10/bar , 1x10/65 , 1x10/95 , 1x5/115 , 1x5/135 , 1x5/155 , 3x5/175
3.Dead-Stop Meadows Row: 1x8/25 , 1x4/45 , 1x4/65 , 3x8/75
4.DB Bent-Over Rear Delt Raise: 1x15/30 each arm , 4x15/55 each arm
5a.Standing Calf Raise: 1x8/30 , 1x8/40 , 1x8/50 , 1x8/60 , 1x8/70 , 1x8/80 , 1x8/90+10/90 partial reps out of the stretched position , 1x8/100+10/100 partial reps out of the stretched position (hold stretch and peak 2 seconds per rep. For partials, hold stretch for 2 seconds per rep)
5b.Dorsiflexion: 1x50 , 1x20 , 1x30 , 1x30 , 1x30 , 1x40 , 1x50 , 1x50
Squats were even harder than last time. My form sucked. Maybe its because my legs were beaten from the fights… Don’t know but i feel like i am going to stall soon on Squats. Bench was easy. All the reps and sets were explosive. I really liked Dead-Stop Meadows Rows.
Rear delt raises were smooth and gave me a good, but not great pump. I think my rear delts grew a lot since i started. The ramping sets at calf raises were easy compared to what i was doing before. I only got blood flowing in them at the last 2 sets with the bottom partials.
I won the mma tournament !!! It was an awesome experience but i expected somewhat harder fights. The only fight that was challenging was the final . My opponent had a low kick from hell! He really fucked up my legs. I have been training Muay Thai for only about 4 and a half months and my leg conditioning is not very good. At least i know now what i need to work for my next fights.
The first 3 fights were 2 rounds of 5 minutes. The finals were 3 rounds of 5 minutes. It was an amateur tournament so striking on the ground was not permitted.
First fight i won at the second round. I hit him with an overhand right-left hook-double leg takedown combo, mounted him and did an armbar.
Second fight i won by knockout at the first round. I counter-attacked his 1-2 with a side-step left hook, pivot and right straight and down he went.
Third fight i won also by knockout at the first round. I got the thai clinch on him , landed some dirty uppercuts to the head and knees to the body , broke the clinch with a double left hook and immediatelly followed with an overhand right, left hook to the body, right uppercut, left hook to the head combo which put him to sleep.
Fourth and final fight, i won at the second round with rear naked choke. He made a mistake and low kicked me at the outside of the left leg , so i grabbed his leg transitioned to a double leg takedown, slammed him and got the side mount. At first i went for an armbar but he rolled to his back and i got the rear naked choke! Although i won it was a really hard fight. He was a great striker , especially his kicks and he made me suffer for not being conditioned enough.
My coach told my i have to work a lot on conditioning my legs to take punishment. Also i have to work on my kicks because i didn’t throw even one the entire tournament. BJJ even though i am a beginner was good but need more work , wrestling and boxing were great being my base but also need more work.
I liked mma even more than boxing and wrestling and i think i am going to compete only at mma from now on!