Magnesium Carbonate, 4oz Gloves, and Sledgehammers

12/24
Warm-ups and some dynamic stretches


ZDLs +3 kicks per leg (last 1 flying)
135x5 - spinning back
185x5 - low roundhouse (started jumping on low and mid to add some more variation)
195x5 - side
205x5 - mid roundhouse
215x5 - front push
225x5 - high roundhouse


SOHP / Rope Pull-ups +3 straight palm strike - Cleaned the weight for the first rep each set
85x5 / 5
105x5 / 5
110x5 / 5
115x5 / 5
120x5 / 5
125x5 / 5


Static Stretches



12/28 - birthday workout

Jump rope + some dynamic stretches


OHS
+3 kicks per leg (last 1 flying)
45x5 - high roundhouse
95x5 - high roundhouse
145x5 - spinning back
BS
195x5 - low roundhouse (started jumping on low and mid to add some more variation)
205x5 - side
215x5 - mid roundhouse
225x5 - front push
235x20 - high roundhouse


Static stretches


Wanted to do bench, but 20 rep squats pretty well killed me, especially considering the other work I need to get done while I'm off work.



1/1/2016
Warm-ups and some dynamic stretches


ZDLs +3 kicks per leg (last 1 flying)
135x5 - spinning back
185x5 - low roundhouse (started jumping on low and mid to add some more variation)
205x5 - side
215x5 - mid roundhouse
225x5 - front push
235x5 - high roundhouse
245x5 - front snap


Bagwork
4 min light combos
4 min "Tabata" interval straight punches
4 min triple punch drill


Static Stretches



1/9/2016 - upstairs workout while watching old Garfield cartoons with my family


Rounds of 20x BW squats, 10x push-ups, 5x pull-ups
10 rounds in 40 minutes for a total of 200 squats, 100 push-ups, and 50 pull-ups.

Some light kicks on my kids’ blow up bag to focus on form

Stretches and static bridges
 
1/17/2016
Warm-ups and some dynamic stretches


ZDLs +3 jump squats
135x5
185x5
215x5
225x5
235x5
245x5
255x7 - 5 jumps


OHP (Power Clean first rep) / Rope Pull-ups +3 clapping push-ups
45x5 / 4
95x5 / 4
125x5 / 4
130x5 / 4
135x5 / 4
140x5 / 4
145x6 / 6 - 5 clapping push-ups


Bridges + static stretches
 
1/22/2016
Warm-ups and some dynamic stretches


ZDLs +3 kicks each leg (last flying)
145x5 - spinning back
195x5 - low roundhouse
225x5 - side
235x5 - mid roundhouse
245x5 - front push
255x5 - high roundhouse
265x7 - 5 front push (last 2 flying)


OHP (Power Clean first rep) / Rope Pull-ups +3 palm strike per hand
65x5 / 4
105x5 / 4
135x5 / 4
140x5 / 4
145x5 / 4
150x5 / 4
155x7 / 7 +5 palms each


Contrast shower
All you can eat fish
Bridges + static stretches after we got home
 
2/4 - Conditioning
30 min: 7 sets of BW squats/front kicks x20, push ups x10


2/6/2016
Warm-ups and some dynamic stretches


ZDLs +3 kicks each leg (last flying)
155x5 - spinning back
205x5 - low roundhouse
235x5 - side
245x5 - mid roundhouse
255x5 - front push
265x5 - high roundhouse
275x6 - front snap


OHP (Power Clean first rep) / Rope Pull-ups +3 palm strike per hand
70x5 / 0 - forgot pull ups
1105x5 / 5
140x5 / 5
145x5 / 5
150x5 / 5
155x5 / 5
160x6 /5 +510 palms each


Bridges + static stretches





2/10

Warm-ups and dynamic stretches


OHS +3 kicks each leg (last flying)
45x5 - spinning back
95x5 - front snap
FS
155x5 - spinning back
205x5 - low roundhouse
BS
235x5 - side
245x5 - mid roundhouse
255x5 - front push
265x5 - high roundhouse
275x8 - front snap


4 min light combos on bag
4 min “Tabata” interval straight punches

Bridges
Stretches
 
Are the ZDL's deadlifted up onto the knees, or taken under your arms from the floor?
 
SexyMahnaz said:
Are the ZDL's deadlifted up onto the knees, or taken under your arms from the floor?
Click to expand...

Zercher Deadlift is in the crooks of the elbows from floor to lockout. I have a video on my next log entry.

The Zercher Lift (the lift originally done by Ed Zercher) is a Deadlift to the knees, rest the bar on the thighs, and then adjusted to hold the bar in the crooks of the elbow and lifted from there to lockout.
 
2/13/2016 - 1RM testing; video link at end
Warm-ups and some dynamic stretches


ZDLs +3 kicks each leg (last flying)
205x5 - low roundhouse
245x5 - side
285x3 - mid roundhouse
325x2 - front push
355x1 - high roundhouse
375x1 - spinning back
395x1 - front snap *+20lb all time PR*
Did some low roundhouse kicks to try to keep my nervous system up
415x0
415x0 - low roundhouse
Struggled a bit on 395, but thought I had more left. Took too long between sets trying to find a good song. Disadvantage to even custom internet radio workout station: good 1rm songs during warm-up but never 1rm time.


OHP (Power Clean first rep) / Rope Pull-ups +3 palm strike per hand
95x5 / 4
115x5 / 4
135x5 / 4
155x3 - still palms but no more pull ups
175x1
195x1 *All time actual 1RM PR*
215x0





Bagwork
4 min triple punch drill
4 min “Tabata” interval straight punches
4 min triple punch drill


Bridges + static stretches
Contrast shower
Post WO BW:219.4
Kinda glad I didn't get 415 on the Zercher, ‘cause when I do, I want it to be better than 2x BW.
 
Yeah, some people use ZDL and zercher lift interchangeably. You're doing it the way I thought. 375lbs + is gross, gj.
 
SexyMahnaz said:
Yeah, some people use ZDL and zercher lift interchangeably. You're doing it the way I thought. 375lbs + is gross, gj.
Click to expand...

Many thanks. I've always seen them differentiated, but I haven't been on many other lifting boards, and I havent been on here regularly for about 5.5 years.
 
2/25 - Conditioning
17:05-17:40: 10 sets of BW squats x20, push ups x10, pull-ups x5
Total 200 squats, 100 pushups and 50 pull-ups in 35 minutes. Watched Cro Cop VS Pat Berry and Brock Lesnar VS Shane Carwin.



2/27
Warm-ups and dynamic stretches


OHS +3 kicks each leg (last flying)
45x5 - spinning back
95x5 - front snap
BS
205x5 - low roundhouse
245x5 - side
285x3 - mid roundhouse
325x1 - front push
355x0
225 bottoms up
+belt
355x1 - high roundhouse
375x1 - spinning back - really had to dig and form went to crap, but I got it.


4 min light combos on bag
4 min “Tabata” interval straight punches
3 min 4 punch drill on bag


Bridges
Stretches


Didn't feel like I had a full gas tank, but not too bad. I felt a lot better about what I did do after I saw my pre-WO supplements still sitting on the counter when I got back upstairs; I got them out but forgot to take them.
 
3/4/2016
About 45 min rolling with my boss. Definitely need to get back to 200 (currently 220) and get my cardio up, as that’s my main weakness: I gas and he’s still going strong.



3/5/2016
Warm-ups and some dynamic stretches


Power Clean +3 kicks each leg (last flying)
135x5 - spinning back
165x5 - side
ZDL
195x - high roundhouse
231.25x5 - front push
267.5x5 - low roundhouse
302.5x5 - mid roundhouse


OHP (Power Clean first rep) / Rope Pull-ups +3 palm strike per hand
70x5 / 4
88.75x5 / 4
105x5 / 4
115x5 / 4
132.5x5 / 4
150x7 / 4


Bagwork
4 min triple punch drill
4 min “Tabata” interval straight punches


Bridges + static stretches
Contrast shower
 
3/10/2016
Warm-ups


Power Clean +3 kicks each leg (last flying)
135x5 - spinning back
165x5 - mid roundhouse
ZDL
215x3 - side, high roundhouse
250x3- front push
285x3 - low roundhouse
320x5 - high roundhouse


OHP (Power Clean first rep) / Rope Pull-ups +3 palm strike per hand
70x5 / 4
88.75x5 / 4
105x3 / 4
123.75x3 / 4
140x3 / 4
158.75x7 / 6


Bridges + static stretches
 
3/16
Went to a Kung Fu/Aiki-jujutsu class. Not too bad for a first class, learning some new ways to look at things. Not much of a workout, but not too bad for a first class. Further attendance will vary, as it was a rough week for my wife already with the kids and that's 2-2.5 more hours away from home to drive there, do the class, and get home, after a full day of work. May just have to stick to bagwork and BW conditioning for the time being.




3/19/2016
Warm-ups and dynamic stretches


Power Clean +3 kicks each leg (last flying)
142.5x5 - spinning back
178.75x5 - high roundhouse
ZDL
223.75x3 - side
267.5x5 - mid roundhouse
267.5x3 - front push (forgot to add weight)
302.5x3 - front push
338.75x5 - low roundhouse (estimated 1RM at 395)


OHP (Power Clean first rep) / Rope Pull-ups +3 palm strike per hand
70x5 / 5
88.75x5 / 5
105x3 / 5
132.5x5 / 5
150x3 / 5
167.5x4 / 5


2x5min rounds combos on the bag


Bridges + static stretches
 
4/2/2016
Warm-ups and dynamic stretches


Power Clean +3 kicks each leg (last flying)
146.25x5 - spinning back
182.5x5 - high roundhouse
ZDL
220x3 - side
237.5x5 - mid roundhouse
273.75x5 - front push
310x5 - low roundhouse
WAAAAAY too long between sets. Definitely need to get my network fixed or do something else with my music before my next workout. Cannot count on Pandora to play a good song when I get to my last set, but I can count on waiting 20 minutes for it to cycle through and get to one once I get past my skips.


OHP (Power Clean first rep) / Rope Pull-ups +3 palm strike per hand
72.5x5 / 5
90x5 / 5
108.75x3 / 5
117.5x5 / 5
135x5 / 5
153.75x8 / 5


No bagwork today.
 
Last edited:
4/9/2016
Warm-ups and dynamic stretches


Power Clean +3 kicks each leg (last flying)
146.25x5 - spinning back
182.5x5 - high roundhouse
ZDL
220x3 - side
255x3 - mid roundhouse
292.5x3 - front push
328.75x5 - low roundhouse


OHP (Power Clean first rep) / Rope Pull-ups +3 palm strike per hand and a little speedball
72.5x5 / 5
90x5 / 5
108.75x3 / 5
126.25x3 / 5
145x3 / 5
162.5x6 / 5


Squat
135x20


2x6min rounds of strikes in sets of 10 (5 per side, alternating; alternating upper and lower body each set) for form and power on the bag


Bridges + static stretches



Decided to add some 20 rep squats in after my working sets in an attempt to rebuild my legs. I still have some stength, but my quads are down to 22.5" around the middle. If memory serves, they used to be dang near 30".
 
Last edited:
4/16/2016
Warm-ups and dynamic stretches


Power Clean +3 kicks each leg (last flying)
146.25x5 - spinning back
182.5x5 - high roundhouse
ZDL
220x3 - side
273.75x5 - mid roundhouse
310x3 - front push
346.25x5 - low roundhouse


OHP (Power Clean first rep) / Rope Pull-ups +3 palm strike per hand and a little speedball
72.5x5 / 5
90x5 / 5
108.75x3 / 5
135x5 / 5
152.75x3 / 5
171.25x4 / 5


Bridges + static stretches



Hoping to get my 20 rep squats and bagwork in tomorrow.
 
Definitely did not get those squats or bagwork in the next day and ended up not lifting last week, either.



5/1/2016
Warm-ups and some dynamic stretches


Clean and Jerk + 3 kicks (last jumping) and 3 palm strike each side
95x5 - spinning back
135x3 - side
165x2 - low roundhouse
185x2 - front push
205x1 - mid roundhouse
225x1 - high roundhouse
245x0 - did 3 dynamic deadlifts but couldnt get the pull high enough to get underneath
235x1
245x0 - did 3 dynamic deadlifts but still couldnt get the pull high enough to get underneath


Deadlift + 3 kicks each side, last jumping
DOH
315x5 - spinning back
mixed grip
365x5 - low roundhouse
405x3 - side
435x2 - mid roundhouse
465x2 - front push
495x1 - high roundhouse
525x1
Not a PR, but I reckon it’s not bad for today. Will crush it next time.


Static stretches
 
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