Entry #341
ME Upper~body
Tri's were feeling sore from the prior week; consequently, my bench suffered.
DB military was good, though. Managed 70 lb. dumbbells for 7 reps.
Tuesday, October 31, 2006
Friday, October 27, 2006
Wednesday, October 25, 2006
Tuesday, October 24, 2006
Entry #338
DE Lower~body
My back was feeling stiff to the point that it hindered training. Luckily, this is a flexible program, so there was no shortage of substitutes to utilize.
> Box~jumps replaced box~squats.
> Leg~curls replaced Romanian deadlifts.
> Weighted crunches were done on an exercise ball, rather than a decline bench.
The exercise ball was actually more intuitive than I expected; my back actually felt much better on it. I still believe that the nature of it provides momentum, defeating intents at an adequately controlled ROM, but I've deemed it invaluable under these circumstances.
I set another precedent with designated grip training, through plate pinches. Those proved deceptively difficult.
Prior to the gym session, my weight read at 202 lbs., meaning I've maintained for the past few~weeks. It's the heaviest I've been while cycled off of creatine, which I haven't taken in two months.
Stretches were a relief in the evening. These will be daily procedure.
DE Lower~body
My back was feeling stiff to the point that it hindered training. Luckily, this is a flexible program, so there was no shortage of substitutes to utilize.
> Box~jumps replaced box~squats.
> Leg~curls replaced Romanian deadlifts.
> Weighted crunches were done on an exercise ball, rather than a decline bench.
The exercise ball was actually more intuitive than I expected; my back actually felt much better on it. I still believe that the nature of it provides momentum, defeating intents at an adequately controlled ROM, but I've deemed it invaluable under these circumstances.
I set another precedent with designated grip training, through plate pinches. Those proved deceptively difficult.
Prior to the gym session, my weight read at 202 lbs., meaning I've maintained for the past few~weeks. It's the heaviest I've been while cycled off of creatine, which I haven't taken in two months.
Stretches were a relief in the evening. These will be daily procedure.
Monday, October 23, 2006
Entry #337
Have settled on a slight alteration of previous program, in order to avoid training with ORM's.
Day 1~Max effort Upperbody
A. MAX-EFFORT LIFT (ME)~ Work up to a max set of 3-5 reps.
Pick any and use for 1~3 weeks:
Bench Press, CG Bench, 2 Board Bench, Floor Press, Incline
B. SUPPLEMENTAL LIFT~Perform 3-4 sets of 6-10 reps.
Pick any and use for 3 weeks:
DB Bench, CG DB Bench, DB Incline, DB Military
C. HORIZONTAL ROW~Perform 5 sets of 10-15 reps.
Pick any and use for 3 weeks:
Bent-over barbell rows, DB Rows, Rev Grip Bent-over rows
D. REAR DELT/UPPER BACK~Perform 2-3 sets of 12-15 reps.
Pick any:
Bent-over dumbbell rear delt flyes, seated DB "Cleans"
E. ABDOMINAL CIRCUIT TRAINING~Perform 2-3 Sets.
Just pick a variety of ab exercises and perform them in circuit fashion with no rest between exercises.
Day 2~Dynamic Lower Body
A.
DYNAMIC EFFORT LIFT ~Several Sets of Low Reps, with Low Weight. These
lifts should be done with as great of speed as possible. This will help
build explosiveness. Use wave loading for weights on lifts for 3 week
minicycles (week 1~50% 1rm, week 2~55% 1rm, week 3~60% 1rm).
Perform 6~10 sets of 2-3 reps.
Pick any and use for 3 weeks:
Box Squat, Speed Squat, Speed Pulls, Power Clean, Snatch, Box Jumps (no weight)
B. HAMSTRING / POSTERIOR CHAIN MOVEMENT~Perform 4~5 sets of 6~10 reps.
Pick any and use for 3 weeks:
Romanian deadlifts, GHR, Ball Leg Curl, Reverse Hyper, Good Morning, Pull through, DB Swings
C. WEIGHTED ABDOMINAL EXERCISE~5 sets of 8~15 reps.
Not really too much you can do with this one. Just do some weighted crunches. If you can hang from a bar, do hanging leg raises.
D. GRIP TRAINING~Perform 3 sets of timed sets of 30 seconds
Plate pinching, Hex DB Holds
Day 3~Repitition/Dynamic upper body
A1.
REPETITION EFFORT LIFT (RE)~Work up to 3 sets of max reps, rest 60
seconds between sets. use 50% 1RM for lifts and record total reps, and
try to break record every week.
Pick any and use for 3 weeks:
Bench Press, Incline, Regular push-ups (no weight), bar push-ups or suspended chain push-ups (no weight), Dips
A2.
DYNAMIC EFFORT LIFT (DE)~Alternate RE and DE lifting in 3 week cycles.
These lifts should be done with as great of speed as possible. This
will help build explosiveness. Use a constant wave loading for 3 week
mini cycles (week 1,2,3~50% 1rm).
Perform 6~8 sets of 3 reps.
Pick any and use for 3 weeks:
Speed Bench, Push Press
B. SUPPLEMENTAL LIFT (triceps)~Perform 4~5 sets of 5~10 reps.
Pick any and use for 3 weeks:
Dips, Dumbbell triceps extensions (flat, incline or decline bench), barbell tricep extension
C. VERTICAL PULLING~Perform 5 sets of 8~12 reps.
Pick any and use for 3 weeks:
Chin~ups, Pull~ups, Lat Pulldown, CG Pulldown
D. DELT or TRAP EXERCISE~Perform 3 sets of 10~15 reps.
Pick any:
Barbell or dumbbell shrugs, Front or Side Raises
Day 4~Max effort lower body
A. MAX~EFFORT LIFT~Work up to a max set of 5 reps.
Pick
any and use for 1~3 weeks: Straight bar deadlifts (conventional, sumo,
snatch grip, standing on blocks/weight plates, weights off of weight
plates), Box Squat, Front Squat, Squat
B. UNILATERAL MOVEMENT~Perform 3 sets of 8~15 reps.
Pick any and use for 3 weeks:
Walking lunges, DB SL Squat BFE, DB SL Split squat, step ups
C. HAMSTRING / POSTERIOR CHAIN MOVEMENT~Perform 3 sets of 6~10 reps.
Romanian deadlifts, GHR, Ball Leg Curl, Reverse Hyper, Good Morning, Pull through, DB Swings
D. WEIGHTED ABDOMINAL EXERCISE~5 sets of 8~15 reps.
Not really too much you can do with this one. Just do some weighted crunches. If you can hang from a bar, do hanging leg raises.
First day went in accordance. Bench press has dropped by 20 lbs., however; I was able to manage 235 lbs. for three reps. I don't expect this to be much of a platueau, if any.
Came across Jeff working at the front desk, with whom I had had plans set~up for a fight. He expressed interest in regular training sessions. I'll have to check the Academy for possible open~gym periods.
Lower~back feels extremely stiff, so I'm setting aside ample time for extensive static initiatives for it.
Have settled on a slight alteration of previous program, in order to avoid training with ORM's.
Day 1~Max effort Upperbody
A. MAX-EFFORT LIFT (ME)~ Work up to a max set of 3-5 reps.
Pick any and use for 1~3 weeks:
Bench Press, CG Bench, 2 Board Bench, Floor Press, Incline
B. SUPPLEMENTAL LIFT~Perform 3-4 sets of 6-10 reps.
Pick any and use for 3 weeks:
DB Bench, CG DB Bench, DB Incline, DB Military
C. HORIZONTAL ROW~Perform 5 sets of 10-15 reps.
Pick any and use for 3 weeks:
Bent-over barbell rows, DB Rows, Rev Grip Bent-over rows
D. REAR DELT/UPPER BACK~Perform 2-3 sets of 12-15 reps.
Pick any:
Bent-over dumbbell rear delt flyes, seated DB "Cleans"
E. ABDOMINAL CIRCUIT TRAINING~Perform 2-3 Sets.
Just pick a variety of ab exercises and perform them in circuit fashion with no rest between exercises.
Day 2~Dynamic Lower Body
A.
DYNAMIC EFFORT LIFT ~Several Sets of Low Reps, with Low Weight. These
lifts should be done with as great of speed as possible. This will help
build explosiveness. Use wave loading for weights on lifts for 3 week
minicycles (week 1~50% 1rm, week 2~55% 1rm, week 3~60% 1rm).
Perform 6~10 sets of 2-3 reps.
Pick any and use for 3 weeks:
Box Squat, Speed Squat, Speed Pulls, Power Clean, Snatch, Box Jumps (no weight)
B. HAMSTRING / POSTERIOR CHAIN MOVEMENT~Perform 4~5 sets of 6~10 reps.
Pick any and use for 3 weeks:
Romanian deadlifts, GHR, Ball Leg Curl, Reverse Hyper, Good Morning, Pull through, DB Swings
C. WEIGHTED ABDOMINAL EXERCISE~5 sets of 8~15 reps.
Not really too much you can do with this one. Just do some weighted crunches. If you can hang from a bar, do hanging leg raises.
D. GRIP TRAINING~Perform 3 sets of timed sets of 30 seconds
Plate pinching, Hex DB Holds
Day 3~Repitition/Dynamic upper body
A1.
REPETITION EFFORT LIFT (RE)~Work up to 3 sets of max reps, rest 60
seconds between sets. use 50% 1RM for lifts and record total reps, and
try to break record every week.
Pick any and use for 3 weeks:
Bench Press, Incline, Regular push-ups (no weight), bar push-ups or suspended chain push-ups (no weight), Dips
A2.
DYNAMIC EFFORT LIFT (DE)~Alternate RE and DE lifting in 3 week cycles.
These lifts should be done with as great of speed as possible. This
will help build explosiveness. Use a constant wave loading for 3 week
mini cycles (week 1,2,3~50% 1rm).
Perform 6~8 sets of 3 reps.
Pick any and use for 3 weeks:
Speed Bench, Push Press
B. SUPPLEMENTAL LIFT (triceps)~Perform 4~5 sets of 5~10 reps.
Pick any and use for 3 weeks:
Dips, Dumbbell triceps extensions (flat, incline or decline bench), barbell tricep extension
C. VERTICAL PULLING~Perform 5 sets of 8~12 reps.
Pick any and use for 3 weeks:
Chin~ups, Pull~ups, Lat Pulldown, CG Pulldown
D. DELT or TRAP EXERCISE~Perform 3 sets of 10~15 reps.
Pick any:
Barbell or dumbbell shrugs, Front or Side Raises
Day 4~Max effort lower body
A. MAX~EFFORT LIFT~Work up to a max set of 5 reps.
Pick
any and use for 1~3 weeks: Straight bar deadlifts (conventional, sumo,
snatch grip, standing on blocks/weight plates, weights off of weight
plates), Box Squat, Front Squat, Squat
B. UNILATERAL MOVEMENT~Perform 3 sets of 8~15 reps.
Pick any and use for 3 weeks:
Walking lunges, DB SL Squat BFE, DB SL Split squat, step ups
C. HAMSTRING / POSTERIOR CHAIN MOVEMENT~Perform 3 sets of 6~10 reps.
Romanian deadlifts, GHR, Ball Leg Curl, Reverse Hyper, Good Morning, Pull through, DB Swings
D. WEIGHTED ABDOMINAL EXERCISE~5 sets of 8~15 reps.
Not really too much you can do with this one. Just do some weighted crunches. If you can hang from a bar, do hanging leg raises.
First day went in accordance. Bench press has dropped by 20 lbs., however; I was able to manage 235 lbs. for three reps. I don't expect this to be much of a platueau, if any.
Came across Jeff working at the front desk, with whom I had had plans set~up for a fight. He expressed interest in regular training sessions. I'll have to check the Academy for possible open~gym periods.
Lower~back feels extremely stiff, so I'm setting aside ample time for extensive static initiatives for it.
Sunday, October 22, 2006
Monday, October 16, 2006
Entry #335
The last few days have largely consisted of conditioning work. Once I recieve the necessary supplements in the mail, I'll resume my original powerlifting routine, but with the order altered so that the two max~effort days aren't back to back.
Also recieved hand wraps in the mail, which I'll be using from now on for bag work.
The last few days have largely consisted of conditioning work. Once I recieve the necessary supplements in the mail, I'll resume my original powerlifting routine, but with the order altered so that the two max~effort days aren't back to back.
Also recieved hand wraps in the mail, which I'll be using from now on for bag work.
Thursday, October 12, 2006
Tuesday, October 10, 2006
Monday, October 9, 2006
Entry #332
Shadow~boxing and bag work. No organized structure. Tremendous gains on form on all~fronts; it feels like I have progressed more in the last few months than I have in the prior two years combined (since I first recieved a heavy~bag).
I'm currently in the process of getting a potential fight happening. I want to test what I've been working on.
Shadow~boxing and bag work. No organized structure. Tremendous gains on form on all~fronts; it feels like I have progressed more in the last few months than I have in the prior two years combined (since I first recieved a heavy~bag).
I'm currently in the process of getting a potential fight happening. I want to test what I've been working on.
Wednesday, October 4, 2006
Entry #331
Bag work:
I've become a lot more comfortable standing and hitting with the left side leading. The exception would be any type of kick; those remain precarious. But the left jab feels like a piston firing. Interestingly enough, I'm more comfortable with left hooks. Straight on the right from southpaw is stronger than the left counterpart, however. I'm all over the place, but I don't see that as a negative aspect.
Worked the peek~a~boo stance, and I really need to get some wraps for my wrists. All those hooks are taking their toll.
Went for a brief run in the rain later at night.
Bag work:
I've become a lot more comfortable standing and hitting with the left side leading. The exception would be any type of kick; those remain precarious. But the left jab feels like a piston firing. Interestingly enough, I'm more comfortable with left hooks. Straight on the right from southpaw is stronger than the left counterpart, however. I'm all over the place, but I don't see that as a negative aspect.
Worked the peek~a~boo stance, and I really need to get some wraps for my wrists. All those hooks are taking their toll.
Went for a brief run in the rain later at night.
Sunday, October 1, 2006
Entry #330
Relatively easy week. More or less a resting a period, with some shadow boxing here and there.
Need to get way more sleep. Only reason I ever stay up late is to eat, so consequently, I need to learn to eat faster. Breakfast takes well over an hour (mostly because I hate eggs, though). Really need to practice this.
Relatively easy week. More or less a resting a period, with some shadow boxing here and there.
Need to get way more sleep. Only reason I ever stay up late is to eat, so consequently, I need to learn to eat faster. Breakfast takes well over an hour (mostly because I hate eggs, though). Really need to practice this.
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