Yay! I seem to have been granted the ability to check out people's logs again.
So what is the plan for bench? I see you are still doing APRE (good....). Are you doing it twice a week? Assistance?
I came to the conclusion that it was probably my shoulders that were holding my bench back. But I am not really doing any serious lifting at the moment and my shoulder is kind of tender, especially since my minor motorbike accident and probably wouldn't like heavy shoulder stuff. So I am unable to do anything with this insight.
Yep I am still using APRE. Right now I'm doing the 6RM. On Monday I do the two AMRAP sets followed by 3x3 using roughly 90% of my 6RM. Then on Friday I do 3 sets of 6 with the same 90%. I'm not doing any press assistance and for my upper back I'm sorta doing the Armstrong pull-up program. I say sorta because it's supposed to be done 5 days/week but so far I haven't managed to do all 5. Today was the first time I did chins after Muay Thai and they definitely suffered.
Overall I like APRE so far. If I can continue progressing my 6RM until mid-March that would put me around a 225 max which would be awesome.
Thurs Feb 7, 2013
Muay Thai
The usual warm-up, lots of abs.
combo:
- jab, jab, cross, step in and double left shovel hook to the body
- above plus left hook to the head, right uppercut elbow
Worked this for a while and then did a 3 minute round with 2 push-ups between every combo.
After that both partners put on shin guards and we practiced checking kicks. Went through checking low and mid kicks and leaning back to avoid high kicks. Next we practiced simply blocking straight punches. After that we put it all together and one partner would 4 strikes and the other defended and vice-versa.
Next we practiced using a teep to interrupt a strike. Finally we practiced faking a round kick and when they raise their leg to check using your own shin to push their leg and spin them.
After that one partner put on shin guards, belly pad, and thai pads. And did
- jab, cross, check right kick, double left kick, jab, cross, check left kick, double right kick, teep
The focus of this last drill was on maintaining a solid base and your balance when transitioning from attacking to defending. A lot of people were stepping in for the jab/cross and leaving their feet too wide so they couldn't check. This used to be a problem for me but Ajahn drilled it out of me. I would step in and leave too much weight on my front leg so my checks would be slow and guys would smash my front thigh.
Burnout was one 5 minute round of:
- 1 jab/cross, 1 right knee, 1 left knee, 1 right kick, 1 left kick, then 2 of each, 3 of each etc, finished with 1 minute of machine gun punches. Stretching to finish.
Felt pretty good today though I started to get hungry toward the end of class which is never good. I'm a bit low on food and need to go grocery shopping. I need to look at the gym's schedule and figure out which days I can spar. Enough of only doing pad work, time to get punched! Actually right now there are a lot of newer guys that are just getting into sparring so it's a good time to get back into it.
EDIT: Forgot to log my chins. I tried to do 3 sets of regular, 3 sets of close-grip, 3 sets of wide grip overhand, 5 reps/set. Got 5/5/5, 5/3/3, 3/2/2 which is actually fewer reps than when I was doing sets of 4. MT obviously affected this.
Also, when we did the first combo with the jabs and all the left hooks by the end it felt like my hooks were in slow motion because my left shoulder was getting really tired. I'm also thinking of adding some planks to my lifting days because during the warm-up my abs were weak and I've also found that my core feels really fatigued by the end of class.
