Encompassing Athleticism and Fighting

[Sano]

9/10 -
Rowing 4km in about 16 min. Some light overhead pressing with kettlebells, band work and pistol squats.

11/10 -
Warmup:
- Light shadowboxing/MT - Slips, rolls, pivots, rhythm, steady footwork
- Armswings, lunges, sidelunges, cossack squats
- Spiderman planks, isometric pallof press
- 2-3 rounds of MT bagwork, gassed pretty hard
- Dynamic stretching, jumps

Front Squat:
- 8x40kg
- 2x5x60kg
- 2x3x80kg

RDLs:
- 8x40kg
- 5x60kg
- 4x80kg
- 3x4x100kg

Power Clean and split Jerk:
- 3x40kg

OHP:
- 2x8x40kg
- 10x40kg

Chinups
- 3x5xBW with leg raises
- Iso hold with leg raise

Misc:
- external rotation and trap 3 work with bands
- pushups
- static stretching and breathing
- sauna

Neck feeling alright even after last workout. Seems like benching + backsquat is the worst ones right now so will prob either ease them in, or skip entirely.

 

[General_Speckz]

I was trying not to do anything that bothered my neck, as it has been destroyed after the last workout. Heavybag, hard pulling and oly lifting and heavy squats are triggers. I unfortunately couldn't help myself and did the squats, which I regret. I'll just have to not do anything that triggers it for a while, and work on it specificly, otherwise this will never go away. I get fucking headaches and tingling up my face, not to mention eyes hurt and I'm dizzy and nauseas. This last for many days. Cranial nerves and probably a disc or something is fucked, and whiplash didn't help. So I have to do something different. Also, I'm working some general glut activation and some scapula outwards rotation, and serratus work, for my shoulder.

Well dude, if I had known you injured yourself getting punched in the head a bunch of times I probably wouldn't have been so harsh asking if you massaged your neck in that other thread.

Just reading up on old threads you've chimed in on because I'm always interested in fighter rehab, and doing a bit of googling - which I am really good at - I wonder if you've been checked for a CSF leak?

Still I've had injuries in my neck from lifting, not as severe as yours, but what solved them for me was habitual neck rotations and I also added wrestling neck bridge movements to my regular routine. All done very carefully of course.

You do some pretty heavy lifts sometimes with those RDLs. Might want to give those up depending on your age, if you're already strong, which it's clear you are.. maybe you would be better off spending that time dating or at home with your wife if you have one. Physical ailments tend to resolve themselves in those situations as illogical as it sounds. Women bring chaos and that tends to be more generous to happenstance. Take it from an older guy. Good luck.

*a dog isn't a bad idea too if you don't already have one.

 

[Sano]

14/10/19 -
Run about 4-5km

16/10/19 -
Core warmup
Light front squats
Lunges
Prone single leg, leg curls 3x6x9kg
Flys 3x8x50kg
misc stuff, banded work

18/10/19 -
Shadowboxing 3-4 rounds
Banded footwork drills
Single leg dumbbell DLs 3x6x40kg
Seated leg curls 3x10x40kg
Calf raises 3x10x40kg



20/10/19 -
Warmup:
- 2km rowing
- Armswings, lunges, sidelunges, cossack squats
- Spiderman planks, isometric pallof press
- 2-3 rounds of MT bagwork, gassed pretty hard
- Dynamic stretching

Front Squat:
- 2x5x40kg
- 5x60kg
- 3x80kg
- 3x90kg
- 2x100kg

RDLs:
- 8x40kg
- 5x60kg
- 5x80kg
- 4x100kg
- 4x120kg
- 2x140kg DL

Power Clean:
- 3x40kg
- 3x60kg

OHP:
- 2x8x40kg
- 5x60kg

Chinups
- 8xBW with leg raises
- Iso hold with leg raise

Single Leg DLs:
- 2x5x40kg each leg
- 2x3x60kg each leg

Misc:
- external rotation and trap 3 work with bands
- pushups
- low rows
- static stretching and breathing
- sauna / cold shower

 

[Sano]

I was quite tired today. We had an extended workshop and lecture on chronic pain at work, which was very fascinating. Confirmed a lot of what I know and have read, but got some really great practical knowledge. Anyway, just went to the gym after work before heading home.

Warmup:
- Rowing 2km

I couldn't do my usual warmup because there was not space anywhere. I felt it during my other work, didn't feel as strong. Might be because I'm tired as well.

Front Squat:
- 2x8x40kg
- 6x60kg
- 3x80kg
- 3x90kg

Chinups
- 2x7xBW with leg raises
- Iso hold with leg raise

Single Leg DL's with kettlebells:
- 3x5x40kg each leg

Misc:
- Flys 3x8x32kg
- Unilateral reverse flys 3x6x8kg
- Unilateral rows 3x8x24kg
- Calf raises 3x10x40kg
- Lunges, lateral lunges, core, planks, sideplanks flow
- static stretching and breathing
- short sauna / cold shower

 

[Sano]

Went HARD last weekend on a night out binge drinking so didn't train that much this week. Just getting through work was rough enough.

Did some training today though

2/11/19
Warmup:
- Light shadowboxing
- Armswings, lunges, sidelunges, cossack squats
- planks, sideplanks
- Dynamic stretching, a few jumps

Front Squat:
- 8x40kg
- 5x60kg
- 3x80kg
- 3x90kg

RDL's:
- 5x60kg
- 5x80kg
- 4x100kg
- 2x4x110kg

OHP:
- 6x40kg
- 3x5x50kg

5km on the rower in 20:55

Misc:
- Yoga poses
- Stretching/breathing
- Sauna

 

[Sano]

Warmup:
- Locomotive drills
- Ankle and foot warmups, lateral hops, skater hops
- Light shadowboxing/MT - Rolls, pivots, fighting backwards and bouncing
- Y balance drill
- Armswings, lunges, sidelunges, cossack squats
- Planks and sideplanks
- Dynamic stretching, jumps

Front Squat:
- 6x40kg
- 5x60kg
- 3x80kg
- 3x90kg
- 3x100kg

Power Clean and split Jerk:
- A lot of reps with the bar, just practicing

Chinups
- 2x8xBW with leg raises
- Iso hold with leg raise

Misc:
- Single Leg DLs with bar and cossacks with bar
- Lateral raises with cable
- Single leg eccentric leg curls, 3x6x9kg
- Yoga drills
- Static stretching and breathing
- Sauna

Vid from warmup with some shadowboxing:

 

[Sano]

Haven't slept much this weekend, was drinking again and have been having some personal stuff going on so I was a bit under the weather today. Felt borderline sick so I didn't do too much.

Warmup:
- Locomotive drills
- Ankle and foot warmups, lateral hops, skater hops
- Light shadowboxing/MT - Rolls, pivots, fighting backwards and bouncing
- Armswings, lunges, sidelunges, cossack squats
- Planks and sideplanks
- Dynamic stretching, jumps

Front Squat:
- lots of reps with the bar
- 8x40kg
+ some split jerk reps with the bar

Rowing:
- 2km in 7:50

Misc:
- Single leg eccentric leg curls, 3x5x14kg each side
- Bench Flys 3x10x38kg
- Static stretching and breathing
- Sauna

 

[Sano]

Had a really long and weight focused training today after getting off from work. Felt like I needed it.

Warmup:
- Rower 1km fast pace
- Armswings, lunges, unilateral DLs, BW squats
- Planks, sideplanks and yoga poses
- Dynamic stretching
- Banded work shoulders

Front Squat:
- 5x40kg
- 5x60kg
- 3x80kg
- 1x90kg
- 1x100kg
- 1x110kg
Never really front squatted before this block, so 110kg is actually a PR. I had a little more in me, but left it at that.
Regular High Bar Squat
- 3x110kg

OHP:
- 2x8x40kg
- 2x40kg split jerk
- 6x50kg
- 10x40kg
- 2xbar split jerk

Bend Over Rows:
- 10x40kg
- 10x60kg
- 5x80kg

RDLs:
- 8x40kg
- 5x60kg
- 5x80kg
- 4x100kg
- 4x120kg
Deadlift:
- 1x120kg
- 1x140kg
- 1x160kg
Had a more in me here but back was a little iffy and I haven't lifted this heavy in over a year so backed off. Went up pretty smoothly though.

Chinups
- 8xBW with leg raises
- 5xBW with leg raises
- 4xBW with leg raises
- Iso hold with leg raise

Benchpress:
- 8x60kg
- 5x80kh
- 3x90kg
- 15x60kg

Misc:
- Lateral raises with cable
- Single leg eccentric leg curls, 3x5x18-24kg each leg
- Heel Raise 2x10x50kg
- Yoga drills
- Static stretching and breathing
- Sauna

Vid of 160kg DL:

 

[Sano]

17/11/19

Warmup:
- Stationairy bike 20 min
- Armswings, lunges, unilateral DLs, BW squats
- Planks, sideplanks and yoga poses
- Dynamic stretching

Front Squats:
- 5x40kg
- 5x60kg
- 3x4x80kg

Circuit:
- Bendover Barbell Rows 10x40kg
- Reverse flys 10x5kg each side
- Single leg barbell DL 5x40kg each side
- Banded external rotation shoulder x8 each side
- Heel raises with iso hold 10x40kg
x3

Misc:
- Single leg eccentric leg curls, 3x5x20kg each leg
- Static stretching and breathing
- Deep cervical flexor reps
- Sauna

 

[Sano]

29/11/19 -
Warmup:
- Armswings, lunges, sidelunges, cossack squats
- Spiderman planks
- Dynamic stretching
- Light jogging with locomotive drills and various hops
- Squat jumps x3

Boxing:
- 3x2 minute rounds shadowboxing
- 3x2 minute rounds on the bag



Notes: Shoes were slippery, I need to wear different shoes because my feet are trailing behind me and I cant grip the floor. Need to take my rear foot with me, move and pivot to my right side more, not cross my feet as much and keep my shoulders more packed down and back in a better position. Retract the right hand more. I'll slow it down next time and work on the above.

Front Squat:
- 2x640kg
- 5x60kg
- 3x80kg
- 6x80kg
- 3x90kg

RDLs:
- 8x40kg
- 5x60kg
- 5x80kg
- 4x100kg
- 4x120kg

Power Clean + split jerk:
- Few reps with bar to 40kg

Circuit:
10 pushups
10x bulgarian split squats each leg,
10x15kg pullover raises
10x external rotation each side
x3

Misc:
- Seated calf raises 3x6 (slow) 40kg
- Cable lateral raises 3x9kg each side
- Bicep curls standing + sitting eccentric with 16kgs
- static stretching and breathing

 

[Sano]

01/12/19 -
Warmup:
- Armswings, lunges, sidelunges, cossack squats
- Sidelunge to single leg OHP
- Spiderman planks
- Dynamic stretching
- Locomotive drills and various hops

Boxing:
- 3x2 minute rounds shadowboxing
- 3x2 minute rounds on the bag



Notes: Was very sluggish and slow today, definitely not recovered from the last workout on friday. But I managed to work on the things that I noted last time and I wanted to, so that was good. Including posture. Feedback from here is just keep working on it and maybe add a little more bounce and aliveness to it. Oh an keep chin down.

Front Squat:
- 8x40kg
- 5x60kg
- 4x80kg
- 3x4x90kg

Power Clean + split jerk:
- Few reps with bar

Circuit:
5 x pullups with leg raises
10 x bulgarian split squats each leg,
8x15kg unilateral row
8 x palloff press with band each side
10 x external rotation with band each side
x2

Misc:
- Pushups
- Static stretching and breathing
- Sauna

 

[Sano]

13/12/19

Had a short break from training, been to some christmas lunches, getting hammered. Really screws up the diet! Anyway, was back again today after work.

Warmup:
- Rower 2K in 8 min
- Dynamic warmup, core, lunges, air squats, armswings

Front Squat:
- 8x40kg
- 2x5x60kg
- 3x5x80kg

Deadlifts/RDLs:
- 5x60kg
- 5x80kg
- 5x100kg
- 3x5x110kg

Hang Power Clean, to frontsquat to split jerk:
- a lot of reps with the bar
- 6-7 Cluster sets of 2-3 reps with 40kg

OHP:
- 2x10x40kg
- 8x40kg

Misc:
- 3x5x32kg single leg deadlifts each leg
- 3x10x24kg chest flys
- External rotation with band
- Few Pullups
- Stretching/breathing
- Sauna

 

[Sano]

Been getting fat over these past few weeks, a lot of booze and christmas food. Still, had a pretty good workout today.

Warmup:
- Locomotive drills
- Ankle and foot warmups, lateral hops, skater hops
- Armswings, lunges, sidelunges, cossack squats
- Planks and sideplanks
- Dynamic stretching, jumps

- Very controlled drilling of stepping, slipping and rolling

Front Squat:
- 8x35kg
- 5x55kg
- 5x75kg
- 4x95kgkg
- 3x105kg
- 8x75kg

Hang Power Clean to Front Squat to Split Jerk:
- A lot of reps with the bar
- 5x3x35kg
- 3x2x45kg

OHP
- 2x10x35kg

Rowing:
- 2km in 7:54 at an even pace

Misc:
- Prone leg curls 3x10x18kg + x5 eccentrics each leg
- Rear delt flys machine 3x10x20kg
- Deep neck flexors
- Static stretching and breathing
- Sauna

 

[Sano]

Was pretty tired today after last workout. Legs still sore. Yet I went to the gym to do something as I needed to get out. Had a really good training actually, felt good!

Warmup:
- Locomotive drills
- Ankle and foot warmups, lateral hops, skater hops
- Armswings, lunges, sidelunges, cossack squats
- Planks and sideplanks
- Dynamic stretching, jumps

Shadowboxing:
- 3-4 rounds of working on things

Bagwork:
- 4-5 rounds of 2-3 minutes, focus on keeping the workrate and sitting down more.

Last round:


Round before:


First round fresh (dark):


Didn't like how erect I was last time looking back. Experimented more with leg bending and a crouch here, while not being overly analytical about the upper body posture. I'm still a little stiff, but this looked much better. I was tired at the end for sure, but it actually helped me sit down a little bit. Moving back and to the right, as well as the pivots to the right worked well. Also, just throwing the combinations and not moving during it, while sinking and rolling is awesome. My speed sometimes gets the better of me so I lose balance a bit and move around not being grounded when I punch. Also, another important note is that I need to tense my core/abs on impact more while bending my legs. That removed a lot of what I was feeling in the neck, as well as added power. It makes sense because you need to have the power travel from the ground through someone solid. I've noticed I'm too lax with my core when I hit the bag otherwise. Prob because I havent for so long.

Rowing:
- 1km in 4 min, was tired as hell.

Misc:
- External rotation and trap 3 raise with bands
- 2-3 sets of single leg DLs with kettlebells
- Stretching/breathing
- Sauna/cold shower

 

[Sano]

Did some training last week but didn't log it. Some BB stuff. Knees (quadriceps tendon on both legs, mostly left) has been killing me for a few days. It's definitely not because of an increase in volume and it wasn't acutely induced by exercise. It's prob either/or an accumulation from all the front squatting the last month or so, or more likely, the fact that I've been drinking and eating like shit more or less for 7-8 days straight. Gained like 5-6kg of fat during december as well, I'm 97kg. Need to get my shit together.

Today 29/12/19
Warmup:
- Light shadowboxing focus on grounding and rhythm
- Locomotive drills
- Ankle and foot warmups
- Armswings, lunges, sidelunges, cossack squats, single leg DL's to backwards lunges
- Planks, sideplanks, hollow hold rolling
- Dynamic stretching, eccentric landings, jumps

Deadlift/Romanian DL
- 8x60kg
- 6x80kg
- 5x100kg
- 2x5x120kg
- 8x80kg

Didn't do frontsquat today because my left knee wouldn't have it. Was iffy on the bounce on the jerks too.

Hang Power Clean to Split Jerk:
- A lot of reps with the bar
- 4x3x40kg
- 2x1x50kg
- 1x60kg (clean only)

OHP
- 8x40kg
- 6x50kg
- 3x60kg
- 1x65kg
- 1x70kg
- 10x40kg

Felt pretty nice

Rowing:
- 5km in 20:39 - split time 2:04

Wasn't trying to go fast, was actually pretty tired today after all the booze these last few weeks. Still, not too bad. I didn't log it but did 2k in 7:41 last workout, again not trying to go all out. I'm gonna start running soon to prepare for a half marathon, but I'd like to try to see how fast I can go 2km on the rower. I really like rowing.

Misc:
- Prone leg curls 2x10x23kg, 1x10x18kg (x5 eccentrics each leg)
- External rotation and trap 3 with light bands (shoulders)
- Deep neck flexors
- Static stretching and breathing
- Sauna

 

[Sano]

31/12/19
Warmup:
- Ankle and foot warmups
- Armswings, lunges, sidelunges, cossack squats, single leg DL's to backwards lunges
- Planks, sideplanks
- Rotations
- Dynamic stretching

Deadlift/Romanian DL
- 8x60kg
- 6x80kg
- 5x100kg
- 4x120kg
- 3x140kg
- 5x100kg

Hang Power Clean to Frontsquat to Split Jerk to Power Jerk:
- A lot of reps with the bar
- 3x40kg
- 3x50kg
- 1x60kg
- 1x60kg

OHP
3x10x40kg

Rowing:
- 2km in 8:02

Really tired after the workouts this week.

Misc:
- Unilateral DL to backwards lunge 3x5x24kg each side
- Rear delt flys 3x10x18-23kg
- Lateral raises 4x8-12x7-10kg
- Deep neck flexors
- Static stretching and breathing
- Sauna

Left knee sore still as I'm writing this. Last workout of the year.

 

[Sano]

03/01/19
Did some padwork with a coworker for fun.

05/01/19
Warmup:
- Ankle and foot warmups
- Armswings, single leg DL's to backwards lunges, iso sprint with single leg calf raises
- Planks, sideplanks
- Rotations
- Dynamic stretching
- Light shadowboxing

Trapbar DL
- 8x70kg (romanian paused)
- 6x100kg (romanian paused)
- 5x120kg
- 3x140kg
- 8x100kg (romanian paused)

Circuit:
- Chinups with leg raises 5xBW
- Pallof holds with hip rotation x8 + 5x pallof press each side
- Single leg DL to backwards lunge 5x24kg each side
- External rotations with light band
- Explosive calf raises 5x24kg
x3

OHP
- 8x40kg
- 3x5x50kg

Treadmill:
- Running 10 min, walking 5 min

Misc:
- Rear delt flys 3x10x23-32kg
- Prone leg curls 2x10x23kg, 1x10x18kg (x5 eccentrics each leg)
- Deep neck flexors
- Static stretching and breathing
- Sauna

 

[Sano]

10/01/20
Did some padwork again with a coworker, might become a standard friday thing. Teaching her to box as well.

12/01/20
Warmup:
- Armswings, single leg DL's, iso sprint with single leg calf raises
- Rotations
- Dynamic stretching
- Banded clamshells and glute bridges + single leg bridges

Romanian DL
- 8x60kg
- 5x80kg
- 5x100kg
- 3x5x120kg

OHP
- 8x40kg
- 5x50kg
- 3x3x60kg
- 10x40kg

Circuit:
- Chinups with leg raises 5xBW
- Pallof holds with hip rotation x8 + 5x pallof press each side
- Single leg DLs 6x32kg each side
x3

Misc:
- Rear delt flys 3x14x23-32kg
- Lateral raises cable 3x10x9xkg + partials with 15 kg
- Deep neck flexors
- Static stretching and breathing
- Serratus punches
- Sauna

Left knee is still jacked, can't do any squatting. Deadlifts felt fine though. I'm gonna try to do bridges and clams daily in an attempt to activate the hips without sensitizing the quadriceps tendon. I'm making changes in my diet as well and I'll get some of the physio at work to put some tape on me to change patella tracking. Been a few years since I havent been able to remedy knee pain myself within a few weeks.

 

[Sano]

15/01/20
2km running on a treadmill and some misc kettlebell stuff after work.

17/01/20
More padwork after work with a coworker. It's fun.

Today - 18/01/20
Warmup:
- Armswings, single leg DL's, iso sprint with single leg calf raises
- Rotations
- Dynamic stretching
- Clamshells and glute bridges + single leg bridges

Deadlifts
- 5x60kg
- 5x80kg
- 5x100kg
- 1x120kg
- 1x140kg
- 1x160kg
- 1x180kg F
- 1x170kg

I wanted to test where my DL max is at today. Had hoped for 180kg, but couldn't lock it out. Managed 170kg which is alright considering I haven't prepared. Also got like 5-6 hours of sleep and had beers yesterday, which I definitely felt today. I'll to hit it again in 2-3 weeks.

OHP + some hang power cleans
- 4x8x40kg

Running:
2,5km on treadmill

Misc:
- Pushups
- A few chinups
- TRX rows
- Stretching/breathing
- Sauna

 

[Sherdog Oliver]

Do you want to be a powerlifter or MMA athlete ?