Magnesium Carbonate, 4oz Gloves, and Sledgehammers

Subbed.

Your last post came out funky.

Haha. Danke.

And yeah. It posted before I meant for it to (must accidentally shortcut keyed it), but it came up with the advanced editor with everything still in it and saying I must wait to post or w/e, so I just let it go and finished filling out my workout on there.
 
Today


1x6 min Bas Thai round, every other combo, short rest
1x4 min Tabata intervals, straight punches, short rest
1x6 min Bas Thai round, every other combo


Ring Push-ups (paused)
x13
x12


Bridges
Stretches
Int/Ext shoulder rotations
20 count rope dead hang
 
Warm-up - 1x6 min Bas Thai round (a little more than every other combo), int/ext shoulder rotations


ZDL
135x8
185x8
200x5 (+10 push kicks per leg)
225x5 (+10 push kicks per leg)
255x3 (+10 push kicks per leg)
285x6 (+10 roundhouse kicks per leg)


DOH DL (+ bands)
333x5 (+10 count hold on last rep)
333x5 (+10 count hold on last rep)


OHP (paused)
45x20
95x8
105x5
121x5
137x3
153x10 (TNG)

95x16 +4 PP (TNG)
95x12 +2 PP (TNG)


Pull-ups / 20lb med ball slam
x10 / x10
+30x5 / x5
+50x3 / x5
+70x3.5 / x5


I was gonna do another 6 min Thai round, but there was some pain in the big knuckle of my right hand middle finger all through the first one, so I figured I better not.


Hindu Push-ups
x15


Bridges
Stretches
 
Deload

Only doing 1 session this week due to lazyness regarding deload and some other stuff. "Work" sets were lighter than they shoulda been (looked at my sheet wrong), not counting the bands. Deload/DE work anyways.


Warm-up - 1x6 min Bas Thai round (~every other combo, focusing on form), int/ext shoulder rotations


ZDLs (+bands)
135x5
160x5
175x5
190x5
205x5





Squat (paused and smiling)
175x20


OHP (paused)
45x10
75x10
95x5
102x5
110x5


Pull-ups
x10
x10
x8


Ring Push-ups
x15
x12


DB BORs (+ Mexican wrap around the handle)
100x15


1x6min Bas Thai round, every other combo
1x4min round, Tabata punching
1x6min Bas Thai round, most combos

Felt pain in the big knuckle of my right hand middle finger again, especially during the last Thai Boxing round. May switch to shadow boxing instead of bag work next week for warm-ups/cardio to let that heal some more... Hoped it would be okay today... :-/ Maybe I need better bag gloves, too...


Stretches
 
Well, I was going to lift today, squat, bench, and assistance, but between my computer acting screwy so I couldn't get my spreadsheet, log, or music up, and getting a bloody nose while working the bag a little, waiting to see if my computer would work right, I called it off. Figured Thursday and Sunday for workouts would work alright.
 
Today


Warm-up - 1x6 min Bas Thai round, Int/Ext shoulder rotations


OHS
45x8
95x5

FS
145x8
185x5

Squat
218x5
234x5
250x5
265x10 (+belt)

180x20


Bench (paused)
45x15
135x8
175x5
189x5
202x5
214x10 (TNG)


DB BORs
100x20
120x10
130x8
130x5


1x6 min Bas Thai round, every other combo
1x4 min Tabata punching
1x4 min Tabata intervals, alternating squats and fist push-ups each round - Attempted, but failed in the 6th section, couldn't do anymore push-ups.
1x6 min Bas Thai round, every other combo


Stretches
 
Thanks, Anthony.




Today


Warm-up - 1x6min Bas Thai round (every other combo), dynamic stretches and technique kicking, int/ext shoulder rotations


ZDL
135x8
205x5
234x5
250x5
266x8 (reset between each rep)




SOHP (paused)
45x15
105x5
125x5
134x5
132x13 (TNG; realized after the fact that I messed up my bar math)
142x12 (TNG)


Pull-ups + 20lb med ball slams
BW x10 / x10
+30x5 /x5
+60x3 /x3
+80x2 (crappy ROM) / x5


Some more technique kicking
1x4min Tabata punching
couple minutes rest
1x4min Tabata punching


Stretching
Bridges
 
Solid zerchering!!!

Danke. After the ZDL debate in the DL alternatives thread, I figured it was time to see how my lower back looked, arched, neutral, or rounded. I think it looks fairly neutral.


I went to bed about 8:00pm last night. I had a hard time sleeping, between getting absorbed into my book, my neighbor calling at 11 wanting computer help, getting up to pee, and knowing it was snowing. Got my wake-up call at 3:45am to go to work to clean snow off sidewalks. Left work at 1:00pm after putting in 8 1/2 hours. Happy friggin' birthday to me.
 
Warm-up - dynamic stretching, 1x6 min Bas Thai rounds (every other combo), int/ext shoulder rotations


OHS
55x8
105x5

FS
155x5
205x5

Squat
234x3
250x3
266x3
282x10 (+belt; estimated 1rm back at what I hit a PR of in the spring - 375)

185x20 (first 13 were slightly paused)


Bench (paused)
45x20
135x8
185x3
200x3
214x3
227x10 (+wraps and EFS "Lift Strong" hoodie, TNG) - estimated 1rm: 302 (+)


DB BORS
100x20
- glass of milk -
100x20
100x15


Ring Push-ups
x20 (TNG)


No conditioning. Enough of that with the high-rep lifts today, especially since it's 6:00pm, I've been up since 6:00am, and I haven't eaten a full meal yet, and had very little even in the way of snacks.


Stretches
 
Warm-up - int/ext shoulder rotations, dynamic stretching, 1x6 min Bas Thai round (every other combo)


ZDL
135x8
205x5
234x3
250x3
266x3
282x7 (reset between reps)

DOH SG Deadlift (+bands)
332x5
332x5

Not quite as wide as other times I've done SG DL because of the stuff I put on the inside of the bar to add weight, but hands still slightly outside my elbows if my upper arms were parallel to the bar, and no hook.


OHP (paused)
45x15
95x8
122x3
132x3
142x3
150x10 (TNG; I think I coulda had 1 or 2 more, but I hit the rafter with the left side twice and it distracted me)

95x16 +4 PP (TNG)
95x12 +4 PP (TNG)


Pull-ups
x8
x7
x7 (jumped into first, ROM on last a little short)
x4 (crappy ROM on last)


technique kicking
1x4 min rounds Tabata punching
breather
1x4 min rounds Tabata punching


Stretches
 
I'm kinda on an unplanned deload this week due to funky work and food schedule due to snow, and also due to torqueing the hell out of my knee at work Tuesday. I'll do the workout I was supposed to do Tuesday or Wednesday tomorrow, and then try to work myself back onto my normal schedule over the next couple weeks.
 
Is the snow there that bad? I am away on vacation. They got an inch of snow here in newport and let school out early lulz.
 
Well, being grounds maintenance for another week, we usually get called at 3:30am if it's snowed any more than a dusting. But yeah, while I remember worse snows, it's been bad enough here. Doesn't help that we've actually been getting some lake effect snow with the wind blowing due south off Erie.

A couple years ago, before I went to TN, I was talking about the weather with a girl I was lifeguarding with at the Y. She was from Columbus and said that there's about 2x the snow here as there is there.
 
Warm-up - Int/ext rotations, dynamic stretches, 1x6 min Bas Thai round, every other combo


OHS
55x10
105x4+1 (lost the bar forward while in the holeon number 5; power hang cleaned and jerked the bar and did a 5th)


FS
155x8
205x5

Squat
237x5
267x3
297x6 (+belt; might've been able to get 1 more)

190x20


Bench (paused)
45x10
135x5
190x5
215x3
240x5 (TNG, +wraps; harder than it should've been.)


Stomach hurts like a sumb**ch, so that's it for today. Not sure if I drank my water too fast one time between sets or what...
 
Redoing this 5/3/1 wave


Warm-up - Int/Ext shoulder rotations, dynamic stretches, 1x6 min Bas Thai round every other combo


OHS
55x10
115x5

FS
155x8
190x5

Squat
220x5
235x5
250x5
265x10 (+belt; thought I'd be able to get more, but I guess that stomach bug did zap some strength.)

195x20


Felt like crap, so I just stretched and that's it for today. Will bench tomorrow.
 
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