Entry #438
ME upper-body
Heavy bag warm-up
Floor press:
5 X 3
135, 185, 225, 275, 305 lbs.
This was surprisingly easy after some precarious form adjustment. At 305, I took off my hooded sweatshirt to gain more traction on the floor. It was also a less automatic set. I made more of a conscious effort to will my arms to explode up faster, and 305 felt as easy as 275. I need to stay sharp throughout training, despite the monotony of long rests between sets. The bar level has also been set too low in the power rack. I nearly did a half rep just at lift-off, which wasn't that big a deal, but especially problematic was reracking the load; at full extension, the barbell would clip the top of the handle edges, causing hesitation upon that portion that would carry-over to much of my final set, killing all possibility of complete force-output without worry of where the bar is in relation to the handles. I raised the height and it made all the difference.
Military press:
1 X 15
45 lbs.
2 X 6
145 lbs.
T-bar rows:
5 X 10
90, 130, 185, 185, 185 lbs.
This was done old-school with a barbell, not a T-bar station, so I began the movement cautiously.
Lateral raises:
2 X 8
35 lb. dumbbells
Abdominal circuit:
chop-crunches, v-ups, leg raises
triple-setted
Heavy bag session
Saturday, June 30, 2007
Thursday, June 28, 2007
Entry #437
Training has become so routine that I've felt little incentive to make record in the last week. From here on out, I'll have to take a more particular, scientific approach in analysis. I've become comfortable with my style of moving and have done little to alter it. Now, the focus is on becoming more adept with utilizing the maximum amount of force output. In blunt: I'm going to hit harder.
I turned my bag upside down to gain comfortable access to the harder portion. It worked too well. As I was hitting it today, the supporting ring broke off. That makes both sides. I have to buy a new one.
Last Saturday, I helped George out with powerlifting at the gym. It was productive. I saw the old man there again. He was shadowboxing. His punches hit the heavy bag harder and the speed-bag faster than anyone else I've seen there.
Training has become so routine that I've felt little incentive to make record in the last week. From here on out, I'll have to take a more particular, scientific approach in analysis. I've become comfortable with my style of moving and have done little to alter it. Now, the focus is on becoming more adept with utilizing the maximum amount of force output. In blunt: I'm going to hit harder.
I turned my bag upside down to gain comfortable access to the harder portion. It worked too well. As I was hitting it today, the supporting ring broke off. That makes both sides. I have to buy a new one.
Last Saturday, I helped George out with powerlifting at the gym. It was productive. I saw the old man there again. He was shadowboxing. His punches hit the heavy bag harder and the speed-bag faster than anyone else I've seen there.
Tuesday, June 19, 2007
Entry #436
DE upper-body
I trained too soon after a big lunch. I was struggling not to throw up between sets.
Speed bag/heavy bag warm-up (bare knuckle)
Clean and press:
6 X 3
135 lbs.
This weight felt very light, but the full-body movement and short rest periods proved taxing on my cardio. Form was excellent. I actually positioned my feet in the standard snatch stance this time, as opposed to parallel.
Note: Deadlifting 135 posed zero pain. It's time to reintroduce the deadlift.
Barbell skullcrushers:
4 X 8
115 lbs.
Pull-ups:
3 X 8 1 X 5
These were the best pull-ups I've ever done. I felt like a feather on the first set, able to hold each rep at the top with ease, chin well over the bar, before returning to a complete hang.
Hise shrugs:
3 X 15
225 lbs.
And again, this weight felt fine on my knees and back. I won't jump right in at a heavy weight, but this is a good week.
The gym was packed with high school aquaintances that I did well in ignoring, but Jeff was among the horde, and he expressed further interest in "stand-up training", as he put it. He got my number (again). I won't expect much to come out of this, but let it be said.
DE upper-body
I trained too soon after a big lunch. I was struggling not to throw up between sets.
Speed bag/heavy bag warm-up (bare knuckle)
Clean and press:
6 X 3
135 lbs.
This weight felt very light, but the full-body movement and short rest periods proved taxing on my cardio. Form was excellent. I actually positioned my feet in the standard snatch stance this time, as opposed to parallel.
Note: Deadlifting 135 posed zero pain. It's time to reintroduce the deadlift.
Barbell skullcrushers:
4 X 8
115 lbs.
Pull-ups:
3 X 8 1 X 5
These were the best pull-ups I've ever done. I felt like a feather on the first set, able to hold each rep at the top with ease, chin well over the bar, before returning to a complete hang.
Hise shrugs:
3 X 15
225 lbs.
And again, this weight felt fine on my knees and back. I won't jump right in at a heavy weight, but this is a good week.
The gym was packed with high school aquaintances that I did well in ignoring, but Jeff was among the horde, and he expressed further interest in "stand-up training", as he put it. He got my number (again). I won't expect much to come out of this, but let it be said.
Sunday, June 17, 2007
Entry #435
I went on a long trek with George up to Lexington and back on Friday (he wasn't up for training). Afterwards, we stood outside his house and argued for two hours straight over philosophy. My legs got a good pump, and my ankles and knees held up completely. I may have full squat capability, at this point.
Studying has occupied my weekend (for leisure, not school). I'm also rereading Professor McGill's publication on lower-back loading effects and consequences. Physical training resumes tomorrow.
I went on a long trek with George up to Lexington and back on Friday (he wasn't up for training). Afterwards, we stood outside his house and argued for two hours straight over philosophy. My legs got a good pump, and my ankles and knees held up completely. I may have full squat capability, at this point.
Studying has occupied my weekend (for leisure, not school). I'm also rereading Professor McGill's publication on lower-back loading effects and consequences. Physical training resumes tomorrow.
Thursday, June 14, 2007
Entry #434
With the advent of the California weather rising up into triple digits, I've made sure to add on an extra shirt to my usual double layer of a t-shirt and sweatshirt, hood pulled up and all. Anything less would be letting the heat win.
Training brings an uncomfortable element, which is apt for my purposes. What isn't is how much softer the bag becomes. Mewing weakling. I started off by waiting until the hottest part of the day to work the heavy bag, but the patio prevents ample sunlight from filtering in, unfortunately.
Notes:
> Strive for longer rounds. I'm getting better and better at working through fatigue. My strikes never lose snap. Form must be payed attention to the more it sets in, however.
> Utilize more head movement.
> Roll the shoulders more. They should be thrusted out in conjunction with the hips. Don't think of the body as having separate compartments. Everything must work together.
The latter is the focus of critique. All in all, there needs to be less arm punching.
Later, at night, I walked to the track and did a DE session almost exclusively with bodyweight exercises. The exception were front raises. These were done with track hurdles. I would have used an actual human track runner, but they were nowhere to be found.
With the advent of the California weather rising up into triple digits, I've made sure to add on an extra shirt to my usual double layer of a t-shirt and sweatshirt, hood pulled up and all. Anything less would be letting the heat win.
Training brings an uncomfortable element, which is apt for my purposes. What isn't is how much softer the bag becomes. Mewing weakling. I started off by waiting until the hottest part of the day to work the heavy bag, but the patio prevents ample sunlight from filtering in, unfortunately.
Notes:
> Strive for longer rounds. I'm getting better and better at working through fatigue. My strikes never lose snap. Form must be payed attention to the more it sets in, however.
> Utilize more head movement.
> Roll the shoulders more. They should be thrusted out in conjunction with the hips. Don't think of the body as having separate compartments. Everything must work together.
The latter is the focus of critique. All in all, there needs to be less arm punching.
Later, at night, I walked to the track and did a DE session almost exclusively with bodyweight exercises. The exception were front raises. These were done with track hurdles. I would have used an actual human track runner, but they were nowhere to be found.
Tuesday, June 12, 2007
Entry #433
I added more weight plates onto the bag stand, and it still tips over slightly when I throw hooks. The only thing left is to buy a heavier bag. There's a hole at the bottom of this one, patched up with duct tape, so that was in order anyways.
To evaluate, my form continues to improve. My hands only drop when I want them to, and my footwork is much more stable, with the feet kept firmly planted for better utilization of power. Initially, I thought that my fists should be kept less compressed, if today was any indication. In basic 1-2's, one hand would clip the other returning to its spot. All that really needs to be done is to adopt a more parallel path and to face the opponent accordingly to accomodate. This will also produce more power, with less angles being present to work around. I can do this without being overly linear in my movement.
I added more weight plates onto the bag stand, and it still tips over slightly when I throw hooks. The only thing left is to buy a heavier bag. There's a hole at the bottom of this one, patched up with duct tape, so that was in order anyways.
To evaluate, my form continues to improve. My hands only drop when I want them to, and my footwork is much more stable, with the feet kept firmly planted for better utilization of power. Initially, I thought that my fists should be kept less compressed, if today was any indication. In basic 1-2's, one hand would clip the other returning to its spot. All that really needs to be done is to adopt a more parallel path and to face the opponent accordingly to accomodate. This will also produce more power, with less angles being present to work around. I can do this without being overly linear in my movement.
Monday, June 11, 2007
Entry #432
I wrote a poem tonight.
He's the most renowned in the world today,
To such a degree that no one can say.
It's his destiny to become so great,
And to make people realize the nature of fate.
The critics will scoff,
Pining for proof,
And when he delivers,
They'll be red from their goof.
With his charisma, desire and will,
There's nothing impossible, failure at nill.
This kid is the one at the mountaintop,
When he climbs, the rest rise up.
Criminals will hear and take to better cause,
Wars will be interrupted and placed on pause.
His talent, technique, charm and dilligence
Will inspire politicians to put forth some intelligence.
The world will wake up at the impact made,
And the stars in the heavens will turn dim and fade,
For he is the sun among the rest in the sky,
And when he shines, all other lights die.
But who can be this talented unknown?
None other than the author of a prophetic tone.
For I am the man that this poem is about,
The next champ of the world, there isn't a doubt.
I wrote a poem tonight.
He's the most renowned in the world today,
To such a degree that no one can say.
It's his destiny to become so great,
And to make people realize the nature of fate.
The critics will scoff,
Pining for proof,
And when he delivers,
They'll be red from their goof.
With his charisma, desire and will,
There's nothing impossible, failure at nill.
This kid is the one at the mountaintop,
When he climbs, the rest rise up.
Criminals will hear and take to better cause,
Wars will be interrupted and placed on pause.
His talent, technique, charm and dilligence
Will inspire politicians to put forth some intelligence.
The world will wake up at the impact made,
And the stars in the heavens will turn dim and fade,
For he is the sun among the rest in the sky,
And when he shines, all other lights die.
But who can be this talented unknown?
None other than the author of a prophetic tone.
For I am the man that this poem is about,
The next champ of the world, there isn't a doubt.
Entry #431
ME upper-body
Speed/heavy bag warm-up
Floor press:
5 X 3
135, 185, 225, 275 lbs.
1 X 2
305 lbs.
On this, the barbell clipped the edge of the hanger, and all momentum was lost. I was lying too far north underneath. The load felt relatively light, however. I'll return to it next week.
Overhead dumbbell press:
1 X 15
25 lb. dumbbells
1 X 8 1 X 7 1 X 5
85 lb. dumbbells
Bent-over barbell rows:
2 X 10 1 X 5
155 lbs.
This posed early fatigue. Marked for vengeance.
Lateral raises:
3 X 8
35 lb. dumbbells
Abdominal circuit:
chop-crunches, v-ups, leg raises
triple-setted
Speed bag session
ME upper-body
Speed/heavy bag warm-up
Floor press:
5 X 3
135, 185, 225, 275 lbs.
1 X 2
305 lbs.
On this, the barbell clipped the edge of the hanger, and all momentum was lost. I was lying too far north underneath. The load felt relatively light, however. I'll return to it next week.
Overhead dumbbell press:
1 X 15
25 lb. dumbbells
1 X 8 1 X 7 1 X 5
85 lb. dumbbells
Bent-over barbell rows:
2 X 10 1 X 5
155 lbs.
This posed early fatigue. Marked for vengeance.
Lateral raises:
3 X 8
35 lb. dumbbells
Abdominal circuit:
chop-crunches, v-ups, leg raises
triple-setted
Speed bag session
Sunday, June 10, 2007
Tuesday, June 5, 2007
Entry #429
My internet connection was down for the entirety of yesterday, so there was no entry.
DE upper-body
Push-presses:
8 X 3
155 lbs.
Barbell skull crushers:
4 X 8
110 lbs.
Pull-ups:
1 X 8
1 X 7
1 X 6
2 X 5
I didn't finish on time. A kid needed me to spot him, and I ended up spending twenty minutes giving him advice on how to powerlift. I'm content with the distraction if the time was spent productively in helping somebody.
A mere entry falls short of doing justice to the amount of training I've done the past two days.
My internet connection was down for the entirety of yesterday, so there was no entry.
DE upper-body
Push-presses:
8 X 3
155 lbs.
Barbell skull crushers:
4 X 8
110 lbs.
Pull-ups:
1 X 8
1 X 7
1 X 6
2 X 5
I didn't finish on time. A kid needed me to spot him, and I ended up spending twenty minutes giving him advice on how to powerlift. I'm content with the distraction if the time was spent productively in helping somebody.
A mere entry falls short of doing justice to the amount of training I've done the past two days.
Sunday, June 3, 2007
Entry #428
I've hung the speed-bag, but a new problem arose. It doesn't bounce without the added stability of placing weight plates on the top of the platform, which fall off after a few seconds. I'll tighten the bolts tomorrow to see if that's the issue.
DE lower-body
Hindu squats:
5 X 10
These served as apt rehabilitation. My knee hurt upon the first set and felt better with the ensuing ones.
Good mornings:
4 X 12
These were done with plates. My barbell is still out of commission. Weakling.
Strike crunches:
3 X 12
CoC grip work:
3 X 10
I've hung the speed-bag, but a new problem arose. It doesn't bounce without the added stability of placing weight plates on the top of the platform, which fall off after a few seconds. I'll tighten the bolts tomorrow to see if that's the issue.
DE lower-body
Hindu squats:
5 X 10
These served as apt rehabilitation. My knee hurt upon the first set and felt better with the ensuing ones.
Good mornings:
4 X 12
These were done with plates. My barbell is still out of commission. Weakling.
Strike crunches:
3 X 12
CoC grip work:
3 X 10
Saturday, June 2, 2007
Entry #427
I've lost strength. Excellent news. I welcome a challenge.
I've also lost weight. I'm down to 227. My diet will have to be stronger. I'll aim for eight meals a day. Despite that, only one lift suffered.
ME upper-body
Bench press:
5 X 3
135, 185, 225, 265, 285 lbs.
This was harder than usual. In particular, 225 felt heavier. I walked away from the noise to sit on a bench outside the gym, and then walked back in. My performance was improved after that (the rest period was no longer than the others). Next week, I'll cycle in floor presses for augmentation.
Military press:
1 X 15
45 lbs.
1 X 6
1 X 4
135 lbs.
1 X 10
45 lbs.
This suffered significantly. My muscles had sizzled by this time.
Seated dumbbell rows:
5 X 10
65 lb. dumbbells
Lying lateral raises:
2 X 8
30 lb. dumbbells
Abdominal circuit:
chop-crunches, v-ups, leg raises
triple-setted
Speed bag + heavy bag session
I practiced bodyweight squats and deadlifts in between several sets, but my right knee proved problematic.
The applied technique on the bags post-session was extremely sharp and quick, despite fatigue.
Next week, I'll be at full power.
I've lost strength. Excellent news. I welcome a challenge.
I've also lost weight. I'm down to 227. My diet will have to be stronger. I'll aim for eight meals a day. Despite that, only one lift suffered.
ME upper-body
Bench press:
5 X 3
135, 185, 225, 265, 285 lbs.
This was harder than usual. In particular, 225 felt heavier. I walked away from the noise to sit on a bench outside the gym, and then walked back in. My performance was improved after that (the rest period was no longer than the others). Next week, I'll cycle in floor presses for augmentation.
Military press:
1 X 15
45 lbs.
1 X 6
1 X 4
135 lbs.
1 X 10
45 lbs.
This suffered significantly. My muscles had sizzled by this time.
Seated dumbbell rows:
5 X 10
65 lb. dumbbells
Lying lateral raises:
2 X 8
30 lb. dumbbells
Abdominal circuit:
chop-crunches, v-ups, leg raises
triple-setted
Speed bag + heavy bag session
I practiced bodyweight squats and deadlifts in between several sets, but my right knee proved problematic.
The applied technique on the bags post-session was extremely sharp and quick, despite fatigue.
Next week, I'll be at full power.
Subscribe to:
Posts (Atom)