Squats
170 x 3
195 x 3
220 x 3
Deadlifts
270 x 3
310 x 3
345 x 1
Muay Thai - 1 hour
8 rounds (30 seconds each round) of calisthenics without rest
7 rounds (2 minutes each round) of thai pads
- 1 round of jab-cross-hook-right middle kick-jab
- 1 round of jab-jab-cross-hook-right uppercut-left middle kick-right jab from southpaw stance
- 1 round of jab-cross-hook-right knee-right elbow
- 1 round on the thai heavy bag focusing on right middle kicks
- 1 round of block jab-countering with right cross-left hook-right uppercut-left middle kick
- 1 round of jab-cross-hook-right low kick
- 1 round of right leg on opponents hip, grab his head with my left hand, jump off of left leg and deliver right elbow
7 rounds of holding thai pads
Finisher
- 1 round of having my training partner hit my stomach with the thai pads while performing sit-ups
- 1 round of hitting my training partner in the stomach with the thai pads while he was doing sit-ups
…
Thai Heavy Bag - 35 minutes
Drilling technique: alternated between left and right middle kicks with an emphasis on left middle kicks
Muay Thai - 1 hour
3 rounds of calisthenics without rest
8 intervals (30 seconds each) of calisthenics without rest
7 rounds holding thai pads
7 rounds of thai pads
- 1 round of jab-cross-hook-right middle kick
- 1 round of left uppercut-cross and cross-left uppercut
- 1 round of right middle kick-jab-jab
- 1 round of cross-hook and hook-cross
- 1 round of right elbow-left elbow
- 1 round of cross-right uppercut and right uppercut-cross
- 1 round of jab-cross-hook-left middle kick from orthodox stance and jab-cross-hook-right middle kick from southpaw stance
…
Wrestling - 1 hour
10 minute warm up
45 minutes of drilling the double leg and a variation of the double leg
5 minutes of live sparring
- I had two matches (won the first and lost the second)
Muay Thai - 1 hour
10 minute warm up consisting of calisthenics without rest
5 rounds of thai pads
- 1 round of right middle kick-left middle kick
- 1 round of left teep-right middle kick
- 1 round of jab-cross-hook-right uppercut-left middle kick-right jab-left cross-hook-left uppercut-right middle kick
- 1 round of right knee-left knee
- 1 round of right teep-left middle kick
5 rounds holding thai pads
3 rounds of mitt work
- 1 round of jab-cross-hook-slip jab-counter with cross-hook
- 1 round of jab-cross-hook-cross-slip cross-move to the left and counter with hook-cross
- 1 round of defending against left hook-counter with hook-cross-hook and defending against right hook-counter with cross-hook-cross
3 rounds holding mitts
…
BJJ - 1 hour
10 minute warm up
35 minutes drilling technique (variations of how to get out of half guard from the top position and then establish side control by applying shoulder pressure)
15 minutes of live rolling (I had three matches consisting of 3 x 3 minute rounds)
Muay Thai - 1 hour
2 minutes of shadow boxing
2 minutes of pushups
2 minutes of shadow boxing
2 minutes of shadow boxing
1 minute of squats
1 minute of sit-ups
4 rounds holding thai pads
4 rounds of thai pads
- 1 round of jab-cross-left middle kick and cross-jab-right middle kick
- 1 round of left uppercut-cross-left middle kick and cross-left uppercut-right middle kick
- 1 round of jab-cross-left knee and cross-hook-right knee
- 1 round of hook-cross-left middle kick and cross-hook-right middle kick
2 rounds of holding thai pads
2 rounds of thai pads
- 1 round of jab-cross-right middle kick and slip the jab-counter with cross-left middle kick
- 1 round of jab-cross-slip cross by moving to the left-counter with the jab-cross-hook to the body
…
BJJ - 1.5 hours
1 hour of drilling technique (I worked on the spider guard. Hip mobility is paramount. I also focused on getting out of half guard when in top control)
30 minutes of live rolling (I had five matches consisting of 5 x 3 minute rounds)
I have taken 3 consecutive days off from training. I initially intended to take off 1 to 2 days, however, my body is banged up and more importantly I have a general feeling of fatigue (both mental and physical). I suspect last week’s two sessions per day had a tough effect on my body. Hopefully I can muster up the motivation and energy to make it to the gym tomorrow.
Just a quick update…I’d like to start holding myself more accountable in terms of following a disciplined weekly schedule. Although obstacles will be presented due to the nature of my profession (night shifts, court in the morning, overtime, etc.), I should be able to at least train in the following fashion:
Muay Thai - 3 days per week
Wrestling - 2 days per week
BJJ - 2 days per week
5/3/1 - 1 day per week
Recovery - 2 days off
Last week was a great week primarily because I was on vacation from work which allowed me to train hard (two sessions per day). Yes, my vacation was spent on the mats rolling, sparring, and doing pad work and not at the beach or some exotic island/country. Most folks would go away from vacation, but, I felt like I owed it to myself to put in some good time at the gym.
Deadlifts
290 x 5
325 x 3
Military Press
95 x 5
115 x 3
125 x 1
Notes: I was supposed to do 365 x 1 on the deadlifts, however, I felt a sharp pain in my lower back on the third rep when pulling 325. The weights felt heavier than usual. I attribute this to a number of factors including:
-
Not lifting often
-
Working 17 hours last night and 13 hours today
-
Pushing hard on maxing out today and not taking into account the fatigue my body feels
I am going to take a temporary break from deadlifting and will try to concentrate my efforts on a Westside for Skinny Bastard template emphasizing a lot of more accessory work for the back.
Sounds like an awesome vacation.
Good work in here.
I admire all this work and your work hours
While not in LE I do work crazy hours
I can empathize.
Overnights 14-24 hour days it takes a toll
Worst case is an out of town job bracketed with air travel.
I’m older (and currently broken) but I spend a bunch if time on recovery
Whether that’s ice - massage or just eating my face off every few weeks it helps
DB Bench
50 x 5
60 x 3
70 x 3
75 x 3
80 x 1
85 x 1
Pull-ups
BW x 17
BW x 13
DB Rows
65 x 12
75 x 8
85 x 8
95 x 8
Face Pulls Superset with DB Rows
90 x 12
90 x 8
90 x 8
90 x 8
Barbell Shrugs
135 x 12
225 x 12
275 x 8
DB Curls
30 x 12
35 x 8
40 x 7
[quote]brotardscience wrote:
Sounds like an awesome vacation.
Good work in here.
I admire all this work and your work hours
While not in LE I do work crazy hours
I can empathize.
Overnights 14-24 hour days it takes a toll
Worst case is an out of town job bracketed with air travel.
I’m older (and currently broken) but I spend a bunch if time on recovery
Whether that’s ice - massage or just eating my face off every few weeks it helps [/quote]
Thanks for the kind words. Overnight shifts are tough. I worked 60 hours in overtime this month.
You have a tough workload yourself. What kind of specific recovery methods do you use when implementing ice and massage in your routine?
BJJ - 1.5 hours
45 minutes of drilling offensive choke from half-guard and omoplata shoulder lock
45 minutes of live rolling (6 x 6 minute rounds)
[quote]fearnloathingnyc wrote:
[quote]brotardscience wrote:
Sounds like an awesome vacation.
Good work in here.
I admire all this work and your work hours
While not in LE I do work crazy hours
I can empathize.
Overnights 14-24 hour days it takes a toll
Worst case is an out of town job bracketed with air travel.
I’m older (and currently broken) but I spend a bunch if time on recovery
Whether that’s ice - massage or just eating my face off every few weeks it helps [/quote]
Thanks for the kind words. Overnight shifts are tough. I worked 60 hours in overtime this month.
You have a tough workload yourself. What kind of specific recovery methods do you use when implementing ice and massage in your routine?
[/quote]
thanks- my days range from 10 hour studio work to full on event or live sports work
14 plus hour days that can become a grind.
there was a pretty good mobility thread I started-
It was a sticky here it is
varying what I do to ‘warm up’ when I train - I spend a few minutes some days more then others
getting warm
I also try to do Over Head Squats and Hanging leg raises - feet to face
each time I train
Ill do them with 3 or 4 other basic things in a big giant set for a few rounds and there is my
mobility and activation shit done in like 10 minutes
some days suck and I have to spend like 25 minutes on that
I am an advocate of ‘foam rolling’
I split time with a PVC pipe a soft ball and an LX ball- I have a mini hard dual wheeled disc type roller for me feet
I’ll roll and do some very basic mobility stuff when I get up- and before bed if I can
maybe 5 mins
feet I have to do in the morning most days
before I train and usually late that night
I smash that shit out with the PVC pipe and LX ball
this gets pretty ugly and pretty brutal
piriformis glutes and quads IT bands in particular
Ice
I have a couple of re-freezeable ice packs that I will use that have velcro
shoulder - knee 's neck occasionally Ill sit on one for a while
Ice buckets -
hotels are good for this- but really ice is like 2-3$ dollars for a big ass bag at a deli
Ill fill a bucket with ice and some water and stick my foot or feet in there
and ice baths
while these suck balls- two or three bags in a tub are awesome.
the ice baths are pretty extreme
doing it in a hotel - is usually more work related then training related
but being on your feet for 5 16 hour days - walking everywhere in a stadium takes a toll
massage
there are cheap cheap store front places all over NYC choose carefully
I use them maybe 2x a month - more if I am training allot
foot massage same thing here I need to to do this more.
for years I would touch my toes crack my neck and maybe do some arm swings
and be ready to run roll lift what ever.
I attack the recovery thing and stretching - somewhat aggressively
one last thing Is I sometimes do things that are counterproductive
but do the trick.
the last year or so I have been squatting multiple times a week
and often two days in a row- and sometimes loading up on two sessions before
DOMS hits seems to work.
Standing Military Press
45 x 12
95 x 12
105 x 8
105 x 8
Neck Harness
45 x 100
90 x 100
90 x 100
Chin ups
BW x 8
BW x 8
BW x 8
Face Pulls
90 x 12
90 x 12
90 x 12
DB Lateral Raises
15 x 8
15 x 8
15 x 8
15 x 8
Neck Curls
45 x 50
45 x 50
45 x 50
DB Shrugs
95 x 10
95 x 10
95 x 10
Tricep Pulldown
90 x 15
90 x 15
90 x 15
DB Reverse Wrist Curls
65 x 3
75 x 3
80 x 3
Plate Pinches
30 x 60 seconds
30 x 60 seconds
30 x 60 seconds
Neck Raises
25 x 100
25 x 100
25 x 100
Shadow Boxing Home Workout
1 round of jab-cross
1 round of knees
20 right middle kicks
20 left middle kicks
30 right teep kicks
30 left teep kicks
1 round of jab-cross-hook and cross-hook-cross
1 round of left hook-right uppercut-left knee
1 round of jab-right middle kick
1 round of jab-cross-left middle kick
1 round of jab-cross-left uppercut-right knee
1 round of jab-cross-hook-right low kick
*I am still sick, recovering from a respiratory infection and have taken time away from the gym. I felt the itch to train today so at least I was able to get in a home based session.
DB Bench
50 x 5
60 x 5
70 x 3
80 x 3
85 x 3
DB Rows
75 x 8
75 x 8
75 x 8
Face Pulls
75 x 8
75 x 8
75 x 8
Neck Harness
90 x 100
90 x 100
90 x 100
Barbell Shrugs
225 x 8
225 x 8
225 x 8
Neck Curls
45 x 50
45 x 50
45 x 50
…
Heavy Bag Work
1 round of Jab-Cross
1 round of Alternating Knees
1 round of Right Middle Kick and Left Middle Kicks
1 round on the Uppercut Bag
1 round of Right Teep Kicks and Left Teep Kicks
1 round of Jab-Cross-Hook and Cross-Hook-Cross
1 round of various combinations
Squats
135 x 5
185 x 3
205 x 3
225 x 3
245 x 1
…
Heavy Bag Work
4 rounds of various boxing combinations such as:
- 1 round of jab-cross-hook
- 1 round of jab to the body-cross up top-hook
- 1 round of jab up top-cross to the body-hook
- 1 round of jab-jab and moving to the left
…
Muay Thai - 1 hour
1 round of jump rope followed by 20 pushups, 20 situps and 20 squats
1 round jump rope
8 rounds of thai pads
- 1 round of jab-right middle kick and cross-left middle kick
- 1 round of jab-cross-hook and cross-hook
- 1 round of jab-right uppercut-right knee
- 1 round of jab-block right middle kick-counter with left middle kick
- 1 round of hook-cross and cross-hook
- 1 round of jab-cross-bring opponents lead hand (left) down and counter with cross
- 1 round of left teep-superman punch (right cross)
- 1 round of left teep-flying right knee
8 rounds holding thai pads
Finisher:
1 minute of pushups
1 minute of situps
1 minute of jumping squats
Muay Thai - 1 hour
Warmup
- 1 minute of footwork
- 1 minute of plyometric pushups
- 1 minute of situps
- 1 minute of footwork
- 1 minute of rotational twist
- 1 minute of burpees
14 rounds holding thai pads (12 out of 14 rounds were 1 minute each, 2 out of 14 rounds were 3 minutes each)
10 rounds of thai pads
- 1 round (1 minute) of right middle kicks
- 1 round (1 minute) of left middle kicks
- 1 round (1 minute) of right middle kick-left middle kick
- 3 rounds (1 minute each round) on the thai bag working on various combinations such as jab-cross-hook-right middle kick and jab-right middle kick and left teep-right teep
- 1 round (3 minutes) of jab-cross-slip the jab-cross-hook-cross-left middle kick
- 1 round (3 minutes) of jab-cross-slip the jab or cross-counter with either the cross-hook-cross-left middle kick or hook-cross-hook-right middle kick
- 1 round (3 minutes) of jab-cross-slip the jab-counter with cross-hook-cross-right knee
- 1 round (3 minutes) of jab-cross-slip the jab-counter with the hook-cross-hook-right middle kick
Weight: 178.5lbs
DB Bench
60 x 5
70 x 5
80 x 5
85 x 5
DB Rows
70 x 8
70 x 8
70 x 8
Face Pulls
60 x 8
60 x 8
60 x 8
Neck Harness
90 x 100
90 x 100
90 x 100
Barbell Shrugs
225 x 8
225 x 8
225 x 8
Neck Curls
45 x 50
45 x 50
45 x 50
Muay Thai - 1 hour
30 seconds of alternating knees
30 seconds of pushups
30 seconds of alternating knees
30 seconds of situps
30 seconds of alternating knees
30 seconds of squats
8 rounds of thai pads
8 rounds holding thai pads