Finnegan's Wake

Sprints:
100 meters x 5, 1 minute rest between sprints.

In other news, the Beta Alanine made it feel like the skin on my head was really thick, and the prickly sensation is a bit unnerving. Good thing I was ready for it, or I might have went for an ipecac. I took 3 grams. Will take another 3 before bed.
I remade my sandbag to have 6 internal bags instead of 3. I figure the shifting sand will make it a bit more challenging. I'll double bag it with another duffle bag in case of explosion.
I'm going to make a couple of weights for putting. Can't decide if I'll go with a lead shot filled small ball or the end of a dumbell.
 
Deadlift:
135 x 5
225 x 5
295 x 5
355 x 5
405 x 3, two sets

Clean and Press:
135 x 5 (strict)
155 x 5 (strict)
185 x 5 clean/ 3 push press, 2 failures
205 x 5 clean/ 0 push press, 5 failures

Push Press:
185 x 1
185 x 1
185 x 1
205 x 0, two attempts

Alternating Thick Handle Dumbell Rows from Pushup Position:
35 x 5
55 x 5
75 x 5

Impressions:
Its fucking hot out there. 100+ degrees. Chalk was used throughout.
Deadlift felt good. I'm ready to go heavier on it again.
 
MMA Training
Bag Work:
5 rounds
I used the Bas Rutten Muay Thai 3 minute rounds CD. On rounds 1,3,and 5, I added sprawls to a number of combos instead of a kick. My sprawl is very slow, and needs a lot of work. I would sprawl as fast as possible after the combo and get up defending from the swing bag. It was a good workout.
Rd 1: Instructions + 25 sprawls
Rd 2: Instructions
Rd 3: Instructions +20 sprawls
Rd 4: Instructions (no kicks, focused on punching form while tired; knees when they were called specifically)
Rd 5: Instructions +15 sprawls
Done.

Impressions:
This was a good workout/ active recovery from today's lifting. It was still 90 degrees or so when I was doing this. I want to work up to the full seven rounds, and instead of just sprawling, turn it into a sprawl/ burpee to train for explosive countering.
I also bought two more 45 lbs plates (cheap ass Gold's Gym ones from Wal Mart), so my total weight I can get is now 575lbs. I'll pick up a couple of 10's and 5's to get it to an even 600.
The plate style I got is the type with the cutout by the edge, so I'll use it for core work.
 
So, what made you choose Beta Alanine, of all the supps out there that you could get?
 
I chose BA because it is doing very well in clinical trials, cheap, and promises some impressive stuff.
I like the fact that the tingle lets me know that it is in my system...doing stuff. I got 500 grams for around 30 dollars, and at approx. 5 grams a day, I've got plenty on hand for a long time.
 
Man you guys are some reading MFers. I really need to start reading again. Gonna pick a few books out of your list up there to start with. Are you taking creatine as well Fin?
 
Hmmm, I might invest in some Beta-Alanine too. Finnegan, where'd you order yours from?
 
finnegan said:
I chose BA because it is doing very well in clinical trials, cheap, and promises some impressive stuff.
I like the fact that the tingle lets me know that it is in my system...doing stuff. I got 500 grams for around 30 dollars, and at approx. 5 grams a day, I've got plenty on hand for a long time.
Click to expand...

Yet no creatine... =(

Still, I'm not 100% sure if I'm liking the BA yet. The tingling is still annoying, but I'm more used to it now.


Why are you taking it in 2 sittings? I've only ever seen little by little or all at once.
 
No creatine for a couple of reasons. First, I'm a little strained on the supplement budget (and I'm taking quite a few already. Another shake is the last thing I want to drink). Yeah, its onyl 20 bucks, but I'm already over 200 a month. Also, Creatine Monohydrate didn't work that well for me (yes, I carb loaded it) for some reason. I'll occasionally cycle in NO-Xplode though.
I added in a greens supplement today as well.
Alan, I got mine from www.trueprotein.com. I think www.bulknutrition.com is running a sale on it as well. I suggest True Protein for the simple reason that it comes in a plain white bottle with black letters, ala "Repo Man." Back when I was a smoker, I used to smoke a brand that was a plain white package with the words "Filter Cigarettes" in black as the only marking (and the surgeon generals warning, of course).
I take the Beta Alanine in two doses for experimental reasons. I've got enough of the stuff that I can afford to play around. Next month, I'll switch it up to all at once.
 
I'll go for True Protein. I got my cissus from there.

It makes you tingly? weeeeird
 
MMA Class:
1 1/2 hours.

After a light warmup/ stretching session and a few minutes on the heavybag, we did a full session of technique, which is exactly what I hoped for. This wasn't the "see all these awesome subz you can do!" class that the first one was, this was a real one. Spent an hour on gaurd passing to side mount, and half an hour on triangle choke from gaurd. Also got an intro to the rear naked choke, to be covered in more detail at a later date.

Impressions:
This was a good class. I drilled and did X today. I need to work on flexibility in my legs. Also, I was accused of going too easy on one of the instructors. "You are a big guy, use some of that strength here." I nodded, and Zerchered him off the floor (arms around legs, hands clasp, exactly the same position as a Z-Dead) for the transition to side mount gaurd pass we were doing. Nice to see that it pays off.
I'm taking in my CoC grippers next class session for the guys to play with, and I'm thinking of making and donating a sandbag to the gym. I've got a spare dufflebag and sand, and I think it would benefit the guys.
It was also nice that the instructors understand that I am very, very serious about this, and treated me accordingly.
 
Bench Press:
135 x 5
225 x 5
255 x 5
275 x 3
315 x 1
325 x 0, 2 attempts

Zercher Squats:
225 x 5
255 x 5
295 x 5
325 x 5
355 x 5

BORs:
135 x 5
175 x 5
205 x 5
225 x 5
245 x 5

Pullups:
3,3,3,5,5,5

Hack Squats:
225 x 5
295 x 5
345 x 5
405 x 3/ slip and pissed off

Grip Work:
CoC 2 closes:
Right hand: 3, 5 attempts
Left hand: 0, 5 attempts

CoC 2.5 Forced Closes: 5 each hand, held for negative

Anvil Horn Lift: 3 right hand, 1 left hand (3 attempts)

Impressions:
It is hot as Hell out there. I chalked up every single lift, and I still had a slip on the Hack Squats. By that time, I was done fighting the sweat.
325 bench continues to elude me. 315 went up nicely, so I figured I'd give it a go. I got about 2 inches from lockout on the first attempt. Fuckity fuck! Time to back off it and go for reps. I really wish I had a spotter. Two rolls of shame.
Closing the CoC 2 was much easier after working with the 2.5. Primed CNS I guess.
The Zerchers hurt like hell tonight. The sweat on my forearms made for a nice surface for the bar to literally grind along as it slipped from side to side and back and forth in the grooves. I should have wrapped a towel around it.
 
If i was to do your workout....I would do pull ups first...then

Bench Press:
135 x 5
225 x 3
250 x 1
275 x 1
300 x 1
325 x 1
then perhaps a set or two of RE...185 for 1-2 sets of max reps...
 
I wasn't planning on doing a max attempt. I was going for 315 for singles, but it went up so nice and easy that I figured I give it a shot. I'll try your weight/ rep scheme next time I go for max on this lift.
 
Ugh. I've upped my diet to 3000-3200 calories a day. I feel sick with all this food.
Average daily food intake:

Pre AM workout: 1 scoop Muscle Milk, 1 scoop whey, 8 oz V8 Fusion juice

Post A.M workout: 2 scoops whey, 8 oz V8 Fusion juice or milk, greens powder

Lunch: 2 boneless skinless chicken breasts, whole wheat wrap, spinach, almonds

Dinner: same as lunch.

Supper: carved or deli meat on wheat bread or with fruit.

PM workout: same as Pre A.M workout

Post PM workout: same as post AM workout. Possibly some Papaya spears.

late night snack: Peanut butter sandwich.
 
MMA work/ Conditioning

Spent half an hour working on simple 2-3 punch combos focusing on keeping my hands up while still generating power. Took it slow for the most part. Between "rounds" (songs on radio) I'd hang off the heavybag using my legs to keep me up as much as possible. I figure that good squeezing endurance/ strength will help with gaurd work.

Conditioning Circuit: 15 seconds rest between rounds, no rest between exercises.

Rd 1: 10 maul swings into tire each side, 3 medicine ball puts each arm + sprint to ball, 3 sandbag shoulders each side

Rd 2: 20 maul swings each side, 5 medicine ball puts each arm + sprint to ball, 5 sandbag shoulders each side

Rd 3: 10 maul swings each side, 3 medicine ball puts each arm +sprint to ball, 5 sandbag shoulders each side

Rd 4: punch out on heavybag (1-2s) x 30 seconds or so.

Impressions: I don't know if it is the increased calories, beta alanine, or both, but I'm feeling pretty good after this workout. I recovered quickly, and had some good power through the punch out drill. I'm pleased.
 
Sprints:
300 metersx 1
400 meters x 1
50 meters x 8
1/2 mile run

Core Work:
12 V ups, 5 sets
5 standing ab wheel roll outs, 3 sets
10 ab wheel rollouts, 2 sets
10 standing 45 lb plate rotations: 5 sets each direction
10 Medicine Ball Good Mornings: 5 sets

Impressions:
Sprints are coming along decently enough. On the 400 meter sprint, I treated it as an tabata sprint. I kept up a fast pace until the last 25 meters of each turn and then went all out (I run in a 50 meter or so alley that has an incline at each end. No tracks in my immediate vincinity.)
In other news, I've got a fire to tend this weekend. Looks like 90+ degree weather on the days I'll be there, again. Thankfully, MMA class is on Friday, so I'll be arriving on site fashionably late in the evening. I've got this one, and two more in Sept. (maybe one in Oct. around Halloween) and that will be the end of the season.
 
have you noticed any changes in your body composition since you started getting into mma training as opposed to just lifting?

also, I like how your mma class actually does technique... technique for mma is very different for mma than jitsu or boxing / kickboxing and I really feel that skill needs to be 'taught' in an mma class, not just conditioning, strength, and sparring.
 
I've trimmed down a little bit (probably a couple of pounds of fat) , but the weight has been offset by increased leg work/ squats/using new muscles.
Yeah, I'm liking this class. Since I'm usually the only one there besides friends/training partners of the instructors, I'm basically getting private instruction for almost 2 hours (for some reason, people are reluctant to give up free time from 5-7PM on Friday). Not bad for $55 a month. It really helps that I've done a bit of sub grappling before, but never with someone to explain the finer technical points of No-Gi BJJ. It was almost all sparring before, so this is nice.
 
You must log in or register to reply here.

Latest posts

Forum statistics

Threads
1,280,392
Messages
58,280,220
Members
175,991
Latest member
OctaLOL

Share this page

Back
Top