Encompassing Athleticism and Fighting | Page 6

Discussion in 'Training Logs' started by Sano, Aug 20, 2016.

  1. Sano Brown Belt

    Sano
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    I had a private session today with an old training partner of mine, this guy: http://www.sherdog.com/fighter/Mikkel-Parlo-53847

    It was great! He has been dealing with some of the same stuff that I have so I knew it would be a good place. Turns out he is a great coach as well.

    Did drills and padwork. I will 100% be going there now, I feel like I can finally get some attention and develop my skills, while I recover. A lot of the drills helps my binocular field of vision as well, which is exactly what I need to be training. Thursday next week I have an appointment with another old friend of mine who is a physio that specialises in head trauma and whiplash, so I'll get some stuff there as well. Things are looking up!

    Afterwards I did some squats and a few BW exercises.

    Squats:
    - bar
    - 10x60k
    - 8x80kg
    - 8x80kg
    - 6x80kg paused
    - 8x60kg paused
     
    #101
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  2. Sano Brown Belt

    Sano
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    Been out to the beach, swimming, running, playing basketball, being active and having fun these last few days. I'm glad to announce that I can now do a pistol squat on each leg, which was a goal for the summer! Yay! I'll get it recorded soon.

    My eyes and head is feeling it a little bit, I was almost symptom free, but of course when you ramp things up there's bound to be some relapse. Especially the padwork and basketball has been very straining for my eyes. I can't really read on the computer or play my favourite ARPG, Grim Dawn, right now without getting eyes all watery/painful and headache :( I need to dial things back for a little, but I have come very far so there's hope.

    I did some messing about today:

    LISS:
    35 min bike

    Squats:
    - warmup
    - 10x50kg
    - 10x50kg
    - 12x50kg

    I don't have a rack where I am so I have to pick the bar from the floor and put in on my back. Can't load it heavy that way, so I did 3-2-2 slow tempo and paused at the bottom to try to compensate a little.

    Benchpress:
    - bar
    - 10x65kg
    - 10x65kg
    - 10x65kg

    Kept it light and also 3-2-2 tempo

    Circuit:

    10 x back extensions
    10 x single leg deadlifts each leg (with plates in hand)
    10 x lateral delt raises on a bench from a plank position (dat functionality)
    10 x bendover barbell rows wide grip
    5 x bendover barbell rows heavy
    x2

    Some misc band and mobility/stretching to end it with.

    Weight was at 89 kg exact this morning. Been in a small/medium calorie deficiency for about 3 months now (with gorging cheat days here and there), and it's tough. I have a real hard time losing the last fat around my stomach and waist. BF% is probably around 18-19%, but I want to get to 15-16%. I haven't been keeping my protein up the last few weeks and am starting to lose a little bit of muscle, so I have to be sure I get enough. I think that's it anyways.

    Took this picture last night, back looking pretty swole though! Don't think it's ever looked like that before. That's where the power and speed comes from.
    [​IMG]
     
    #102
    Last edited: Aug 9, 2017
  3. Sano Brown Belt

    Sano
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    Went outside for some good training today.

    LISS:
    - Run/walk for about 45 minutes in total.

    Sprints:
    - A skips
    - B skips
    - High knees
    - Sprints
    x4-5

    Just working on the technique and getting some fast runs in. My technique sucks, but it's fun to mess around with.

    BW Circuit:
    - 4x pullups with pause
    - scapular retractions while hanging from the bar
    - 5x elevated inverted rows
    - tucked L-sit swings
    - 3x elevated pistol squats each leg
    - ankle rotations on supported leg
    x3

    Handstand practice:
    About 10-15 min

    Coming along pretty slowly, but hopefully I'll progress suddenly.

    Misc:
    BW squats, mobility stuff, warmup, lunges, bear crawls, deadbugs, fooling around.
     
    #103
  4. Sano Brown Belt

    Sano
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    Did a runthrough of the police academy's physical fitness test again today. Well, I did some of them and the rest I just watched. Was pretty cool, but weather was shit. Btw, I went to a specialis dealing in concussions, and as the eye doc said, my binocular vision is fucked. It sometimes happens when the cerebellum (small brain) gets damaged due to trauma. Basicly the neurological connection between my eyes, inner ear and brain is fucked. That is why I get dizzy, nausea, watery eyes so forth.

    I got a procotol and a bunch of funky eye exercises which I have to keep watch of and progressively add to in the coming months. I need to cut down on screen time and no video games as well, unfortunately. It was nice see someone who finally had some answers.

    ANYWAY, good training today.

    Warmup:
    Bike 10 min
    Mobility
    Shadowboxing (with small dumbbells and without) about 15-20 min.

    Benchpress:
    - bar
    - 10x60kg
    - 10x86kg REP PR!
    - 8x60kg close grip paused
    - 8x60kg close grip paused

    Nice to get a PR, haven't been benching that much for a few weeks, so that was cool.

    Zercher Squats paused:
    - bar
    - 10x65kg
    - 10x65kg
    - 10x65kg

    Snatch grip romanians paused:
    - bar
    - 10x65kg
    - 10x65kg
    - 10x65kg
    - 10x65kg

    Never tried these two before, mixed them up. The zerchers hurt like hell on my forearms. Felt wonky, but the bar is very thin so that might be it. Again, don't have a rack atm.

    Deadhang Pullups AMRAP:
    12xBW

    Don't know if this is a PR, but it's close to it.

    MISC:
    Band work, rotator cuff, medial delt work, stretching, relaxing

    Shadowboxing:


    showing a little more speed at 3:27 on
     
    #104
    Last edited: Aug 12, 2017
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  5. Sano Brown Belt

    Sano
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    I had another private lesson today with Mikkel Parlo with mostly padwork and drills. Great session again. I'm really challenged on the reactionary drills and seeing things coming, but that's exactly why I need it. It'll help rehabilitate my sight as well. Great work, hard work. I'm a bit down on myself for not being perfect, but I just need to keep working. No other way around it.

    I did some Squats and misc stuff afterwards at the gym where he coaches.

    Squat:
    - bar
    - 10x60kg paused
    - 8x80kg paused
    - 8x80kg paused
    - 10x80kg paused/non paused switch

    Squats are killing me man. I don't have a rack so I haven't squatted regularly in some months, but damn. Might be because I did it after the workout, which was pretty leg intensive. My squat going down has no impact on my punching power or speed though whatsoever. I really think that squats are overrated for anything in that regard, but they are fun and they strenghten the body.

    Did some misc pullups and practiced a little stuff. I was sweating all over the place at the gym to the point that I had to wipe everywhere so I called it a day lol.
     
    #105
  6. Sano Brown Belt

    Sano
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    I've been training steadily, just haven't logged. I managed pistol squats, so that is one goal checked.

    Did some solo training today at the gym I joined to have the private sessions.

    Warmup:
    Mobility

    3 rounds of jump rope
    3 rounds of shadowboxing
    3 rounds of slip bag
    3 rounds of bagwork

    GHR:
    - 7xBW
    - 7xBW
    - 7xBW

    Squat:
    - bar
    - 10x60kg
    - 10x80kg
    - 8x90kg
    - 5x100kg
    - 3x110kg

    Just a few vids from today. Felt a little sluggish as I've been under the weather these last few days:

    Shadow:


    Slip bag:


    Bagwork:
     
    #106
    Last edited: Sep 16, 2017
  7. Sano Brown Belt

    Sano
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    I've been starting up doing roadwork a few weeks ago. I am running/walking focusing on running technique (because it sucks) and getting enough air. I have found a nice route, my guess is it's about 3-4km and I'm just walking and running. I could run the entire thing, but I'm not in a hurry. When the technique is better and I can run the entire thing with good running form, I'll start increasing the distance. Plan is to run 2-3 times a week and the goal is to run 5k under 21 min, and if I make that then under 20 min.

    No running today though, went to the gym and did a pure S&C session. No bagwork, no shadowboxing, so forth.

    Squat:
    Warmup
    - bar
    - 10x60kg
    - 8x80kg
    - 5x100kg
    - 3x120kg
    - 3x120kg
    - 2x120kg
    - 2x120kg

    I was struggling on these lol. I've lost some squat ability. 6 months ago I was doing 3x120kg for 5 sets. Makes sense since I haven't really squatted at all during summer and that I've lost about 10kg BW since then. No problem, it's not a priority and it'll be back quick if I squat regularly again.

    Glute Ham Raise:
    - 7xBW
    - 7xBW
    - 7xBW
    - 7xBW

    Tuck unders (handstand thingie practice):
    - 6xBW
    - 6xBW
    - 6xBW
    - 6xBW

    Handstands + wall handstands:
    About 10-15 min.

    Pullups with leg raises:
    - 5xBW
    - 5xBW
    - 5xBW

    Pallof presses:
    - 10x20kg with iso hold
    - 10x20kg with iso hold
    - 10x20kg with iso hold

    Single leg deadlift with dumbbells and iso hold:
    - 10x30kg each leg
    - 10x30kg each leg
    - 10x30kg each leg

    I was feeling it lol.

    Stretching and relaxing towards the end.

    Tough session today, but felt good.
     
    #107
  8. Sano Brown Belt

    Sano
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    Strength training today:

    Warmup:
    Getting warm, moving about

    Squat:
    - bar
    - 10x60kg
    - 10x60kg
    - 10x80kg
    - 10x80kg
    - 10x80kg
    - 10x90kg

    Felt pretty good actually. Looking to get some more volume in.

    Handstand practice:
    - 4 sets of holds against the wall/practicing balance.

    GHR:
    - 8xBW
    - 8xBW
    - 8xBW

    Pallof presses:
    - 10x20kg
    - 10x20kg
    - 10x20kg

    Dumbbells:
    3 sets of rows, lateral raises, bendover lateral raises and Y raises on a bench with various weight. Want dem 3d shoulders.

    Cooldown:
    A little core work, stretching and breathing.
     
    #108
  9. Sano Brown Belt

    Sano
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    Strength training today:

    Warmup:
    Mobility
    1km on the rower

    Squat:
    - bar
    - 10x60kg
    - 5x80kg
    - 5x100kg
    - 5x100kg
    - 5x100kg
    - 5x105kg
    - 5x110kg

    Bagwork:
    10-15 min

    Handstand practice:
    - 3 sets of holds against the wall/practicing balance.

    Dumbbells:
    3 sets of rows, lateral raises, bendover lateral raises and Y raises on a bench with various weight.

    Core training:
    Planks, crunches, sideplanks, reverse planks.
     
    #109
  10. Sano Brown Belt

    Sano
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    Finally got some money together and had another private session yesterday. The guy is a monster himself, and a surprisingly good teacher. I'll hopefully be having a private once a week.

    Got some of it recorded before my phone went out. Nothing fancy, just working on the small things and getting a feel for where I am at. Also, I can't go all out with my eyes yet (doing the reactionary drills makes me feel dizzy and so on), but we're working on it. I need to correct all my bad habits anyway, so it's good. I'll keep practicing, got a lot to work with from yesterdays session. I'll post another vid down the road when I've improved a little.

    We worked on: Getting length on the jab, feinting more with the jab, using smaller movements, less tells and more rhythm, punching the right hand straight out and back and not losing balance, angling hop step (which I suck at), being more deliberate with where I am moving (as in not putting myself into corners) and reactionary drills of different sorts.

    Jab
    Cross
    1,2
    1,1,2


    Reactionary drills + slipping/rolling


    This is just me struggling to get it. I did get it a little bit after a few more tries, but the phone had turned off at that point. Really I just wanted to show how well he does it and you can imagine the power on his punch lol.


    Anyway, it was great! Lots of things to improve and work on.
     
    #110
  11. Sano Brown Belt

    Sano
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    Location:
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    Warmup:
    Footwork drills, shadowboxing, a skips and ankle bounds so forth.

    Squat:
    - bar
    - 10x60kg
    - 10x80kg
    - 5x100kg
    - 5x110kg
    - 3x120kg
    - 8x80kg paused

    Dumbbells:
    3 sets of rows, lateral raises, bendover lateral raises and Y raises on a bench with various weight.

    Single leg deadlift with dumbbells and iso hold:
    3 sets of 8x20kg each leg

    Light sparring with a classmate, just working on using hips and getting better overall. Shouldn't necessarily be sparring right now, but it's very light and he's green:

    1st round


    2nd
     
    #111
  12. Sano Brown Belt

    Sano
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    Location:
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    Warmup:
    - Light shadowboxing
    - Hip mobility (dem hips)

    Cardio:
    - 500m on the rower in 1:40
    - 4,5km on the rower switching between 500m relaxed and then 500m high intensity.

    Was pretty fun actually! Think I'll start doing more rowing when I'm at this gym!

    Squat:
    - bar
    - 10x60kg
    - 5x100kg
    - 5x110kg
    - 3x120kg
    - 3x120kg
    - 10x60kg paused

    Handstand practice:
    - 3 sets of holds against the wall/practicing balance

    Dumbbells:
    - 3 sets of rows, lateral raises, bendover lateral raises and Y raises on a bench with various weight + bands

    MISC:
    - Calf raises slow and controlled with focus on the eccentric (my right achillies is hurting a little)
    - Stretching/relaxing

    Good work today!
     
    #112
  13. Sano Brown Belt

    Sano
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    Have had a few training sessions this last week. Good ones.

    Another private lesson which ended up with some light sparring with my coach. Very enjoyable and a good learning experience. Really looking forward to seeing how much I can progress, I feel like I am getting a lot out of these sessions. Like I'm improving after each one.

    Have also done some squatting, bench, handstand, dumbbells, unilateral work, skipping, shadowboxing and so on these last days. I did some sprinting technique training and some jumping as well.

    Started doing lots of rowing and it's actually really fun.

    Today I did:

    Warmup:
    Mobility

    Rower:
    500m
    2,5km (9:25)
    100m (16,8)
    2km slow paced

    2,5km
    [​IMG]
    Did 2,5km in 9:25, which would put my 2km at 7:37 at the same pace. Seeing that I can cut off 500 meters and have a little more gas in the tank, I think I can hit sub 7:30 on the 2km.

    100m
    [​IMG]
    100 meter was in 16,8s, I think I could shave a little off the start and finish.
    Resistance was 7

    MISC:
    - Calf raises slow and controlled with focus on the eccentric (my right achillies is hurting a little)
    - Band work (trap 3, serrat
    - Stretching/relaxing
     
    #113
  14. Sano Brown Belt

    Sano
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    Edit from a pad session from last week:


    I'm interning so I'm not going to be training as hard as I was for the next 10-11 weeks.


    Today:

    Rower:
    8km

    Smooth and steady pace.
     
    #114
  15. Sano Brown Belt

    Sano
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    First week done at the hospital. Had a lot of stuff to do these last few days so I'm knackered, but it was great. A lot of freedom to work on my own with various patients. Mostly heart and lung.

    Anyway, did some short training today before having a few beers.

    C2 rower:
    5km

    Misc:
    Bandwork and stretching + a few unilateral drills.
     
    #115
  16. Sano Brown Belt

    Sano
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    Location:
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    C2 rower:
    8km

    Single leg deadlift with dumbbells and iso hold:

    3 sets of 8x15kg each leg

    Misc:
    Bandwork and stretching + lateral raises.
     
    #116
    Last edited: Oct 30, 2017
  17. Sano Brown Belt

    Sano
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    Location:
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    C2 rower:
    - 8km

    Trap Bar DL:

    - 3 sets of 10x60kg

    Dumbbells:

    - 3 sets of rows, lateral raises, bendover lateral raises and Y raises on a bench with various weight + bands

    Single leg deadlift with dumbbells and iso hold:

    - 3 sets of 8x20kgx2 each leg

    MISC:
    - Band work, activation drills, stretching, mobility stuff
     
    #117
  18. Sano Brown Belt

    Sano
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    Location:
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    C2 rower:
    - 5km

    Trap Bar DL:

    - 3 sets of 10x60kg

    Handstand practice:
    - 3 sets of holds against the wall/practicing balance

    Misc:
    - Bandwork and stretching
     
    #118
  19. Sano Brown Belt

    Sano
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    Some shadow"boxing" from today:

    Regular:


    Changing things up a little (dat headmovement to spinning back kick):


    Courtesy to Somrak for the slip to the right and spinning back elbow. Would be cool to pull that off in a fight.
     
    #119
  20. Sano Brown Belt

    Sano
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    Location:
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    Stationary Bike:
    - 10km

    Warmup:
    - Mobility, dynamic stretching, activation drills

    Squat:
    - bar
    - 10x60kg
    - 5x90kg
    - 5x110kg
    - 3x120kg
    - 2x130kg
    - 2x135kg
    - 1x137kg
    - 1x140kg

    That was pretty interesting lol. I haven't squatted in a while and haven't lifted heavy for a long time. Basicly mostly been doing boxing and cardio (rowing) and drills. Surprising that I could squat 140kg which is almost my PR. Doing activation drills between sets felt like it helped out.

    Misc:
    - Serratus work, mobility work, unilateral push presses, core work and stretching.
     
    #120

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