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 Post subject: Re: Back to Basics
 Post Posted: Sun Feb 19, 2012 3:17 pm 
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Joined: Tue Mar 04, 2008 10:53 pm
Posts: 2125
Location: Yellowknife, NWT
SUNDAY

5 sets 3 reps two dumbbell split snatch (90)
5 sets 3 reps barbell push jerk (140)

5 reps per arm one arm pushup
5 reps per arm one arm lying medicine ball punch
x 4

5 reps per leg dumbbell lunges (110)
5 reps per leg lunge jumps
x 4

Practiced some jiu jitsu techniques by myself.

I think the weight for the push jerk was around the right weight (I was shooting for 70%) maybe a bit heavy but I think I'll just "grow into it". I can definitely add some weight to the dumbbell lunges next time.

_________________
PB's:
100 Burpees: 5:35
1.5 Miles: 7:58
Deadlift: 375lbs @ 165lbs
Bench: 235 @ 165lbs
Squat: 245 @ 165lbs

"The less weaknesses you have, the stronger you really are."
"One thing at a time, most important thing first, start now."

My Blog
http://attack-fitness.blogspot.com/


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 Post subject: Re: Back to Basics
 Post Posted: Mon Feb 20, 2012 3:09 pm 
User avatar

Joined: Tue Mar 04, 2008 10:53 pm
Posts: 2125
Location: Yellowknife, NWT
MONDAY

30 seconds each, 1 minute between rounds:
burpees
shadowboxing
burpees
shadowboxing
burpees
shadowboxing
(4 rounds)

4 circuits of:
5 partial standing wheel rollouts
25 knee hugs
15 supermans
15 side crunches per side (slow)
High rep set of chinnies

I think I need to do that GPP more often.

_________________
PB's:
100 Burpees: 5:35
1.5 Miles: 7:58
Deadlift: 375lbs @ 165lbs
Bench: 235 @ 165lbs
Squat: 245 @ 165lbs

"The less weaknesses you have, the stronger you really are."
"One thing at a time, most important thing first, start now."

My Blog
http://attack-fitness.blogspot.com/


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 Post subject: Re: Back to Basics
 Post Posted: Wed Feb 22, 2012 3:56 pm 
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Joined: Tue Mar 04, 2008 10:53 pm
Posts: 2125
Location: Yellowknife, NWT
TUESDAY

rest

WEDNESDAY

As many rounds as possible n 20:00
10 pull ups
10 dumbbell swings per hand (40lbs)
10 clapping pushups
10 tuck jumps
(8 rounds+4 pullups)

Yay, beat my previous best of 7 rounds and 8 pullups. It started getting hard around round 5. I was supposed to go spar tonight but either they didnt get together or I was forgotten... :mozilla_cry:

_________________
PB's:
100 Burpees: 5:35
1.5 Miles: 7:58
Deadlift: 375lbs @ 165lbs
Bench: 235 @ 165lbs
Squat: 245 @ 165lbs

"The less weaknesses you have, the stronger you really are."
"One thing at a time, most important thing first, start now."

My Blog
http://attack-fitness.blogspot.com/


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 Profile  
 
 Post subject: Re: Back to Basics
 Post Posted: Thu Feb 23, 2012 4:05 pm 
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Joined: Tue Mar 04, 2008 10:53 pm
Posts: 2125
Location: Yellowknife, NWT
THURSDAY

7 rounds shadowboxing

I recorded myself and while not all my skills have faded I have some work to do. I drop my hands a little low sometimes, Im turning over my punches a bit earlier than Id like, when I go to the body Im punching a bit too early, my stance is too stiff with my legs too straight and wide, my left hook has become more of an arm punch than Id like (it used to be very good), Im forgetting to cover up after a combination, Ive lost alot of elusiveness that I used to pride myself in because I only half the time move/cover/move my head after a combination.

However my speed is still very good, and when Im thinking my footwork is still decent in spite of the fact that Im trying to stay in front of the camera.

It'll come back soon, I have faith.

_________________
PB's:
100 Burpees: 5:35
1.5 Miles: 7:58
Deadlift: 375lbs @ 165lbs
Bench: 235 @ 165lbs
Squat: 245 @ 165lbs

"The less weaknesses you have, the stronger you really are."
"One thing at a time, most important thing first, start now."

My Blog
http://attack-fitness.blogspot.com/


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 Profile  
 
 Post subject: Re: Back to Basics
 Post Posted: Fri Feb 24, 2012 3:09 pm 
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Joined: Tue Mar 04, 2008 10:53 pm
Posts: 2125
Location: Yellowknife, NWT
FRIDAY

2 rounds jab only sparring
3 rounds sparring

I dont know what I was worried about, I landed probably 20% more shots, countered more often with more success and didnt get landed on with many that really mattered. My nose has always been an easy bleeder and the first round of jabs I got a small bloody nose, but the next round I gave him one Now, that's funny but I wasnt setting out to do that obviously. The space to spar in is pretty darn small and with two sparring sessions in the area of a regular ring theres even less to move, moving right was often impossible. I still need to work on my footwork more, with that in place Id but up another notch or two, my head movement will come back. Im pretty pooped so I'll continue my routine tomorrow. Oh and I need to work on my breathing, with regular sparring its alot better but the jab only I felt like a rank amateur again lol. Oh well, I did damn good for a guy coming off a year and a half lay off.

_________________
PB's:
100 Burpees: 5:35
1.5 Miles: 7:58
Deadlift: 375lbs @ 165lbs
Bench: 235 @ 165lbs
Squat: 245 @ 165lbs

"The less weaknesses you have, the stronger you really are."
"One thing at a time, most important thing first, start now."

My Blog
http://attack-fitness.blogspot.com/


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 Profile  
 
 Post subject: Re: Back to Basics
 Post Posted: Mon Feb 27, 2012 2:38 pm 
User avatar

Joined: Tue Mar 04, 2008 10:53 pm
Posts: 2125
Location: Yellowknife, NWT
MONDAY

GRAPPLING:

Shown: chimera, arm bar, and a choke with your shin. from the bottom. Im dense lol.
Drilled: Going for double underhooks continuously. Im good at this.
King of the Matt: 4 or 5 turns. All turns on top.

STAND UP:
2 rounds sparring

Man my arms where so tired after all the grappling. My arms just hung low, I did terrible in sparring because of that. I need to man up and hold those fuckers up. oh well, i guess it was revenge for my buddy for yesterday lol. The good news is everybody was impressed with my core and arm strength, which is why I could resist their attempts in the for sweeps and submissions really well, I lasted just as long as everybody else more experienced but damn I know nothing from the top. My jaws a bit sore cuz buddy caught me with my mouth open. I feel like my conditioning and strength is really good but my work capacity is too low. Im going to get used to this grappling thing before I start adding shit on though.

_________________
PB's:
100 Burpees: 5:35
1.5 Miles: 7:58
Deadlift: 375lbs @ 165lbs
Bench: 235 @ 165lbs
Squat: 245 @ 165lbs

"The less weaknesses you have, the stronger you really are."
"One thing at a time, most important thing first, start now."

My Blog
http://attack-fitness.blogspot.com/


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 Profile  
 
 Post subject: Re: Back to Basics
 Post Posted: Tue Feb 28, 2012 3:01 pm 
User avatar

Joined: Tue Mar 04, 2008 10:53 pm
Posts: 2125
Location: Yellowknife, NWT
TUESDAY

5 rounds weighted shadowboxing (0, 2, 3, 2, 0)
Practiced the kimura and arm bar from the bottom with some props

Training was cancelled today. So I trained a bit at home, I focused on keeping my hands up the entire time, covering and moving (head or body, usually both) after a combination, and head movement during the combinations. I used just straight punches. Now this log is living up to its name.

_________________
PB's:
100 Burpees: 5:35
1.5 Miles: 7:58
Deadlift: 375lbs @ 165lbs
Bench: 235 @ 165lbs
Squat: 245 @ 165lbs

"The less weaknesses you have, the stronger you really are."
"One thing at a time, most important thing first, start now."

My Blog
http://attack-fitness.blogspot.com/


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 Profile  
 
 Post subject: Re: Back to Basics
 Post Posted: Wed Feb 29, 2012 2:43 pm 
User avatar

Joined: Tue Mar 04, 2008 10:53 pm
Posts: 2125
Location: Yellowknife, NWT
WEDNESDAY

3 rounds hand pads (3 rounds holding it too)
3 rounds jab only sparring
2 rounds offense defense (4 minute rounds)

just stand up today. Weve got a guy trying to train for his first ever fight ( and its pro :-/) so the focus was on him today, some people should start in amateur. There was supposed to be a guest boxing coach coming but he didnt show, I guess hes pretty inconsistent but while we waited we did some offense defense but like I said he didnt show. Pretty good day, my stand up was sharp cuz I wasnt pooped right out this time lol. I jab only sparred pat our coach (pro mma) and I managed to tag him a few times but he definitely got me more, hes sneaky with his fakes the lil bugger lol. I may just practice my submissions again tonight, if I do Ill edit them in later like I did with yesterday.

_________________
PB's:
100 Burpees: 5:35
1.5 Miles: 7:58
Deadlift: 375lbs @ 165lbs
Bench: 235 @ 165lbs
Squat: 245 @ 165lbs

"The less weaknesses you have, the stronger you really are."
"One thing at a time, most important thing first, start now."

My Blog
http://attack-fitness.blogspot.com/


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 Profile  
 
 Post subject: Re: Back to Basics
 Post Posted: Thu Mar 01, 2012 3:16 pm 
User avatar

Joined: Tue Mar 04, 2008 10:53 pm
Posts: 2125
Location: Yellowknife, NWT
THURSDAY

6 rounds weighted shadowboxing (0, 2, 3, 2, 0, 0)
Practiced the kimura, arm bar and yo go plata (spelling?) from the bottom with some props for 20:00 continuously.

With the shadowboxing it was the same focus as before but with one extra unweighted round. I was looking over my bjj book yesterday and noticed the guy in it to help get the guy in position for the kimura would pull the other guys shoulder in and then slip his arm around so I tried to simulate that, its a bit slower while drilling it but I can definitely see that it would help, not everyones arm is as skinny as my back scratcher lmao. I practiced the yo go plata after an arm bar so I could pretend the other guy resisted it, I may need to review that one.

_________________
PB's:
100 Burpees: 5:35
1.5 Miles: 7:58
Deadlift: 375lbs @ 165lbs
Bench: 235 @ 165lbs
Squat: 245 @ 165lbs

"The less weaknesses you have, the stronger you really are."
"One thing at a time, most important thing first, start now."

My Blog
http://attack-fitness.blogspot.com/


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 Profile  
 
 Post subject: Re: Back to Basics
 Post Posted: Fri Mar 02, 2012 3:59 pm 
User avatar

Joined: Tue Mar 04, 2008 10:53 pm
Posts: 2125
Location: Yellowknife, NWT
FRIDAY

6 rounds shadowboxing (0, 2, 3, 2, 0, 0)
20:00 drilling arm bars, go go plata, kimura from the bottom.

So yeah, same as yesterday. Training was cancelled today but maybe tomorrow that boxing coach is coming. Its sweet I found people to train with but it sucks that its not really reliable.

_________________
PB's:
100 Burpees: 5:35
1.5 Miles: 7:58
Deadlift: 375lbs @ 165lbs
Bench: 235 @ 165lbs
Squat: 245 @ 165lbs

"The less weaknesses you have, the stronger you really are."
"One thing at a time, most important thing first, start now."

My Blog
http://attack-fitness.blogspot.com/


Top 
 Profile  
 
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