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Discussion in 'Training Logs' started by SmallvilleCK, Aug 24, 2014.

  1. SmallvilleCK White Belt

    SmallvilleCK
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    Stats

    33 years old
    5'11"
    192 (190-200)

    Goals

    Increase reflexive core strength and stability
    Improve striking (first boxing, then adding in muay thai)
    Resume lifting for strength, endurance, and SI joint stabilization
    Resume BJJ
    Eventually take an mma/boxing match or do another BJJ competition
     
    #1
  2. SmallvilleCK White Belt

    SmallvilleCK
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    Sunday 8/17/14

    3 rounds of 5 minutes shadowboxing, 1 minute rest
    2 rounds of 5 minutes heavy bag, 1 minute rest


    Monday 8/18/14

    1 hr padwork with Chris


    Tuesday 8/19/14

    SOHP

    Bar*10
    95*5
    135*3
    185*1
    185*1
    185*1
    185*1
    185*1

    High bar squat

    95*5
    95*5
    95*5
    95*5


    Wednesday 8/20/14

    5 rounds of 5 minutes shadowboxing, 1 minute rest


    Thursday 8/21/14

    Bench

    Bar*15
    95*8
    145*5
    235*3
    285*2


    RDL's

    Bar*10
    95*8
    135*8
    205*8


    Friday 8-22-14

    12 rounds of 3 minutes shadowboxing, 1 minute rest


    Saturday 8-23-14

    SOHP

    Bar*10
    95*8
    135*3
    195*1
    195*1
    195*0
    195*1
    195*0
    195*1
    195*1
    145*9
    145*6


    RDL's

    135*10
    185*10
    235*10


    Notes

    *Bench felt rusty after such a long layoff, I smartly didn't push for a heavier single after the 285 double. Very little chest soreness, mostly erectors.

    *3 minute shadowboxing rounds took significantly, surprisingly, less energy out of me than 5 minute rounds. Emphasis on using less hip rotation/more core for 1s and 2s, and more hip rotation/same core for all hooks and uppercuts.

    *Didn't do movement prep properly on SOHP 8/23 and it showed in the missed singles. Also getting sick which I didn't realize until late last night, which surely compromised strength levels too. Finally, I could feel a lack of explosiveness from all the increased shoulder stress (upped shadowboxing volume, adding in bench and resuming SOHP more regularly). Next time will be better.

    *RDL's thus far don't seem to tweak SI joint.

    *Started erector bodywork with my wife last night, so far today only good effects/also doesn't seem to have destabilized SI.
     
    #2
  3. Aleks Sytsevich Super Saiyan

    Aleks Sytsevich
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    Is this relevant?


     
    #3
  4. modena1983 I

    modena1983
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    Location:
    In the bottom of a snatch
    Aye kal.
     
    #4
  5. SmallvilleCK White Belt

    SmallvilleCK
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    It is. How in the world did you know?
     
    #5
  6. SmallvilleCK White Belt

    SmallvilleCK
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    Monday - 8/25/14

    Workout 1

    KB swings

    25 swings@70 lbs
    Turkish get-up*1
    25 swings@70 lbs
    Turkish get-up*1
    25 swings@70 lbs
    25 swings@70 lbs




    Workout 2

    Shadowboxing

    8 rounds of 3 minutes, 1 minute rest
     
    #6
  7. Ethan Green Belt

    Ethan
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    Welcome (back?)
     
    #7
  8. Jebus Korea Blue Belt

    Jebus Korea
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    Location:
    Arizona
    Welcome back!

    [​IMG]

    [​IMG]
     
    #8
  9. SmallvilleCK White Belt

    SmallvilleCK
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    Thanks guys! :)
     
    #9
  10. SmallvilleCK White Belt

    SmallvilleCK
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    Tuesday - 8/26/14

    Bench

    Bar*10
    95*10
    145*8
    185*5
    235*3
    285*1
    305*1
    255*5 - Going for 7 but felt a not-healthy twinge in rt pec, similar to what I felt 3 years ago when I last decided to start benching again. This time I played it safe and decided to stop instead of continue pushing. Sometimes you get to take advantage of hindsight being 20/20.


    Squats

    Bar*10
    95*8
    145*8
    145*8 - Ran out of time, but everything is coming back online nicely.



    Wednesday - 8/27/14

    Shadowboxing

    8 rounds of 3 minutes, 1 minute rest

    I'm going to change the format a bit, go back to using music and doing 5 minute unscripted rounds; I haven't been as successful with trunk activation and shoulder looseness with a scripted format.
     
    #10
  11. SmallvilleCK White Belt

    SmallvilleCK
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    Friday - 8/29/14

    Sparring with Chris - 5 rounds of 5 minutes, 30%-80%.
     
    #11
  12. SmallvilleCK White Belt

    SmallvilleCK
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    Saturday - 8/30/14


    SOHP

    Bar*10
    95*5
    145*3
    185*1 -Very, very fast
    205*1
    205*1
    205*0
    205*0
    205*1 - Had to dig really deep for this one.
    185*2
    145*10


    RDL's

    145*8
    235*8
     
    #12
  13. SmallvilleCK White Belt

    SmallvilleCK
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    Notes for 8/30/14

    I missed the 2 singles at 205 due to form.

    Did better than last time with movement prep, which was the goal. Didn't do a complete job; no rolling or crawling, etc. Definitely under calories for the workout, but timing was off with work and meals.

    I don't think the pec strain was too limiting today.

    Goal for next SOHP day: complete movement prep, adequate calories, and stick to 145-165 for form work. Emphasis on pushing myself down under the bar and shifting stability to abs and glutes.
     
    #13
  14. SmallvilleCK White Belt

    SmallvilleCK
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    Monday - 9/1/14


    Shadowboxing
    4 rounds of 5 minutes
     
    #14
  15. SmallvilleCK White Belt

    SmallvilleCK
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    Wednesday - 9/3/14

    Squats

    Bar*10
    95*8
    145*5
    185*3
    235*2
    305*2


    Shadowboxing

    3 rounds of 6 minutes
     
    #15
  16. SmallvilleCK White Belt

    SmallvilleCK
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    Thursday - 9/4/14

    Padwork with Nelson

    50 minutes
     
    #16
  17. SmallvilleCK White Belt

    SmallvilleCK
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    Saturday - 9/6/14

    Bw still hanging around 195

    Squats

    Bar*10
    95*8
    145*5
    185*3
    235*2
    305*1
    335*2


    Good speed and depth on all of them. Didn't have time for SOHP or boxing so I'll get it in tomorrow and Monday. Strength is coming back really quickly.
     
    #17
  18. SmallvilleCK White Belt

    SmallvilleCK
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    Monday - 9/8/14

    I only had 20 minutes so I just did some necessary, foundational basics that would further my underlying primary goals.


    Good Mornings

    Bar*8
    95*5
    95*5
    95*5
    95*5


    Superset with

    Anti-rotation circuit: 20 lb dumbbell, one side at a time, emphasizing no stabilizers other than trunk/obliques

    Seated, feet together OHP*5/side
    Seated, feet together curl*5/side
    Seated, feet together chest press*5/side
    Seated, feet together chest fly*5/side

    Repeat after each set of GMs


    Fantastic reflexive core activation and carryover throughout the rest of the day.
     
    #18
  19. SmallvilleCK White Belt

    SmallvilleCK
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    Tuesday - 9/16/14

    Oblique/rib is healing up from jiu-jitsu nicely but slowly. I still can't do a full valsalva, or allow the ribs to accordion down at all, which has made almost everything very difficult to do.


    Squats

    Messed around with front and back squats, 5 sets of 10 @ 95lbs, with as much pressure as I could and not elicit the oblique snap. Just working on rock solid pelvis and abdominal bracing without causing the rib pain.

    I'll do it again in a few days and should be able to go heavier and harder. Boxing tomorrow (17th).
     
    #19
  20. SmallvilleCK White Belt

    SmallvilleCK
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    Wednesday - 9/24/14

    Squats up to 3x325
    Light bench, no pec tenderness left over
    Ab work
    Resets
     
    #20

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