Finnegan's Wake
- Thread starter finnegan
- Start date
- Joined
- Aug 26, 2004
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Equipment made:
23-25 lb medicine ball
3 lbs "shot" mini weighted ball
Equipment Recieved:
Lift Strong bracelet.
Impressions:
This medicine ball is much better than my first one. I'm donating/ bartering it to my MMA class. It bounces much better, is rounder, etc. A few pointers on homemade medicine ball constuction:
1. Use dry sand. It is 10 times easier to deal with than freshly opened bags of damp sand.
2. fill out the remaining, non sand part of the ball with cloth, seeds, etc to achieve a more rounded, spherical shape.
3. Use a drill to make a hole, and then tin snips followed by scissors to make a flap for the funnel to fit in.
As far as the Lift Strong bracelet is concerned, I fully expect my Push Press form to be magically corrected, to hit 325 lbs on bench next time I go for max, and to lose 10 lbs in a month. If not, then I may ask for a refund.
23-25 lb medicine ball
3 lbs "shot" mini weighted ball
Equipment Recieved:
Lift Strong bracelet.
Impressions:
This medicine ball is much better than my first one. I'm donating/ bartering it to my MMA class. It bounces much better, is rounder, etc. A few pointers on homemade medicine ball constuction:
1. Use dry sand. It is 10 times easier to deal with than freshly opened bags of damp sand.
2. fill out the remaining, non sand part of the ball with cloth, seeds, etc to achieve a more rounded, spherical shape.
3. Use a drill to make a hole, and then tin snips followed by scissors to make a flap for the funnel to fit in.
As far as the Lift Strong bracelet is concerned, I fully expect my Push Press form to be magically corrected, to hit 325 lbs on bench next time I go for max, and to lose 10 lbs in a month. If not, then I may ask for a refund.
- Joined
- Aug 26, 2004
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MMA Class:
2 hours
Did normal opening circuit of 3 minutes shadowboxing, 25 pushups, 25 v ups, 25 bw squats x 5
Striking:
Worked on knees in the clinch for about 20 minutes or so. I've worked on these extensively before with instruction, so this was basically review and drills.
-medicine ball/ knee drills
-closing the distance for the clinch drills.
-10 minutes heavybag/ strike man work.
Grappling:
worked on armbar from mount for about 30 minutes
worked on triangle from mount for about 30 minutes
reviewed kimura/keylock from mount, guillotine from mount.
worked on rear naked choke for 15 minutes or so, basically review, but with the addition of a body triangle.
Rolling!:
Rolled for the first time. One of my instructors wrestling coaches visited class today, and we rolled for about 10 minutes. I held my own pretty well against him. I spent most of my time on my back, but this wasn't a surprise considering I was going against 15+ years of wrestling experience at least. I transitioned from side mounted to half and then full gaurd fairly easily, and got a couple of sweeps (one from half, one from being side mounted).
Had to defend a guillotine and a kimura from side mount.
Never really got him in too much danger. He had a good, tight gaurd and kept me close.
I asked my BJJ instructor how I did. He said on a scale of A to F, I got a C. He said that my strength keeps me out bad positions, and that I should focus more on technique. I agreed, but I really wasn't using too much strength...
2 hours
Did normal opening circuit of 3 minutes shadowboxing, 25 pushups, 25 v ups, 25 bw squats x 5
Striking:
Worked on knees in the clinch for about 20 minutes or so. I've worked on these extensively before with instruction, so this was basically review and drills.
-medicine ball/ knee drills
-closing the distance for the clinch drills.
-10 minutes heavybag/ strike man work.
Grappling:
worked on armbar from mount for about 30 minutes
worked on triangle from mount for about 30 minutes
reviewed kimura/keylock from mount, guillotine from mount.
worked on rear naked choke for 15 minutes or so, basically review, but with the addition of a body triangle.
Rolling!:
Rolled for the first time. One of my instructors wrestling coaches visited class today, and we rolled for about 10 minutes. I held my own pretty well against him. I spent most of my time on my back, but this wasn't a surprise considering I was going against 15+ years of wrestling experience at least. I transitioned from side mounted to half and then full gaurd fairly easily, and got a couple of sweeps (one from half, one from being side mounted).
Had to defend a guillotine and a kimura from side mount.
Never really got him in too much danger. He had a good, tight gaurd and kept me close.
I asked my BJJ instructor how I did. He said on a scale of A to F, I got a C. He said that my strength keeps me out bad positions, and that I should focus more on technique. I agreed, but I really wasn't using too much strength...
- Joined
- Aug 26, 2004
- Messages
- 7,688
- Reaction score
- 2
Gear Purchased:
2 sledge hammers, a 10 lbs and a heavier one than that. It is a railroad "iron keg" style hammer.
Stair Sprints: All were done with one minute rest between sets, 2 minutes rest upon completion.
20 up (skipped every other step with a leaping step) , 20 jog down every step x 10, 3 sprints
20 up, 20 down x 5, 5 sets
20 up, 20 down x 3 , 7 sets
Impressions:
Endurance was good on these. My legs are tired but not nuked. I'm pleased with the progress so far.
2 sledge hammers, a 10 lbs and a heavier one than that. It is a railroad "iron keg" style hammer.
Stair Sprints: All were done with one minute rest between sets, 2 minutes rest upon completion.
20 up (skipped every other step with a leaping step) , 20 jog down every step x 10, 3 sprints
20 up, 20 down x 5, 5 sets
20 up, 20 down x 3 , 7 sets
Impressions:
Endurance was good on these. My legs are tired but not nuked. I'm pleased with the progress so far.
- Joined
- Aug 26, 2004
- Messages
- 7,688
- Reaction score
- 2
MMA:
2 hours.
Standup: 1 hour
Bag work/ mit work:
Worked on jabs, 1-2s, mainly focused on keeping the hands up and covering up counters, and footwork.
Knee drills:
30 knees alternating into the Bob x 5
Driving the knee in deep was the focus of this. Worked a lot on rocking my hips to spear the knee in deep.
Drilled low kicks. I suck at left inside low kicks something fierce. My balance is horrible.
Grappling:
I dragged my old sub grappling sparring partner to practice today. Looks like he is going to join, so I can expect his 270 lbs ass to toss me around a lot more. We rolled for a long time, about an hour. He said he could tell a marked improvement in my gaurd game, especially leg strength. All in all, it was fun, and it'll be nice to have someone bigger than me in class.
Impressions:
Good stuff today. No instructors, just open mats. A few of the other classes were in. A Wing Tsun guy was pimping his stuff to a group of prospective students. I don't understand that style at all. He offered a chance for me to spar with him before he knew my name. I did not take him up on the offer. I didn't bring my mouthgaurd, and I don't strike with people I don't know, especially when they are probably just wanting to show that they can take a bigger guy to get more students.
2 hours.
Standup: 1 hour
Bag work/ mit work:
Worked on jabs, 1-2s, mainly focused on keeping the hands up and covering up counters, and footwork.
Knee drills:
30 knees alternating into the Bob x 5
Driving the knee in deep was the focus of this. Worked a lot on rocking my hips to spear the knee in deep.
Drilled low kicks. I suck at left inside low kicks something fierce. My balance is horrible.
Grappling:
I dragged my old sub grappling sparring partner to practice today. Looks like he is going to join, so I can expect his 270 lbs ass to toss me around a lot more. We rolled for a long time, about an hour. He said he could tell a marked improvement in my gaurd game, especially leg strength. All in all, it was fun, and it'll be nice to have someone bigger than me in class.
Impressions:
Good stuff today. No instructors, just open mats. A few of the other classes were in. A Wing Tsun guy was pimping his stuff to a group of prospective students. I don't understand that style at all. He offered a chance for me to spar with him before he knew my name. I did not take him up on the offer. I didn't bring my mouthgaurd, and I don't strike with people I don't know, especially when they are probably just wanting to show that they can take a bigger guy to get more students.
- Joined
- Aug 26, 2004
- Messages
- 7,688
- Reaction score
- 2
Lifting:
Bench Press:
225 x 3
275 x 3
300 x 3
Weighted Dips:
BW x 5
+45 x 3
+90 x 3
+Anvil x 3
Zercher Squat:
225 x 3
315 x 3
385 x 3
Hack Squats:
225 x 3
315 x 3
385 x 3
435 x 3
Impressions:
Felt good throughout the workout. Upper body was tired from grappling, and I felt it on the bench, especially tricep fatigue. Everything else was good though. As you can see, I've moved to doing 3 reps for a while. I figured I didn't have a lot of muscle endurance left after two days of hard rolling, so I went with the 3s. Seemed to work out okay.
Bench Press:
225 x 3
275 x 3
300 x 3
Weighted Dips:
BW x 5
+45 x 3
+90 x 3
+Anvil x 3
Zercher Squat:
225 x 3
315 x 3
385 x 3
Hack Squats:
225 x 3
315 x 3
385 x 3
435 x 3
Impressions:
Felt good throughout the workout. Upper body was tired from grappling, and I felt it on the bench, especially tricep fatigue. Everything else was good though. As you can see, I've moved to doing 3 reps for a while. I figured I didn't have a lot of muscle endurance left after two days of hard rolling, so I went with the 3s. Seemed to work out okay.
- Joined
- Jul 14, 2006
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Good work man, yeah i always have to laugh at the TMA guys at our gym, they seem to look down on us for doing MMA, but something about point competitions in TKD don't seem to be all to effective for any real fight.
- Joined
- Aug 26, 2004
- Messages
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The owner of the building is a traditional Shotokan/ TKD instructor. He just shakes his head at us and works on his forms. I've got to respect the guy for realizing that MMA is on the rise, and providing a place/ equipment for those interested to train. Its almost like he feels that us MMA guys are giving him dirty money though. He keeps saying stuff like "where do you draw the line?" when we start talking about elbows, knee drills etc.
All in all, he leaves us alone during classes, and offers to help on open mat days if someone needs a pad held, some stretching, etc. He also has a Muscle Milk connection that gets it for 20 bucks, and he sells it at cost. Can't beat that.
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Well, we aren't exactly treated like lepers. The owner is grateful to have people coming in. A few who find that MMA isnt for them float over to other classes, or take multiple classes, etc. It has more of a "de-segregation" feeling to it. Niether group is really happy to have the other in the place, but both like the place itself, so we have to get along.
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- Aug 26, 2004
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Conditioning:
Circuit was done with no rests between exercises, no rest between circuits.
Conditioning Circuit x 5:
Jump Rope Turns: 20
Dumbell Snatches: 45 x 20 (10 each arm)
Jumping Squats: 20
Sledgehammer: 10 lbs x 20 (10 swings each side)
Totals: 100 JR turns, 100 dumbell snatches, 100 jumping squats, 100 Sledgehammer swings
Time: approx: 10-12 minutes.
Core Conditioning Circuit:
Circuit was repeated 5 times with no rest between exercises, 1 minute rest between circuits.
Flags x 10
Dumbell Twisting Deadlifts: 100 x 10 (5 each side)
V Ups x 12
Medicine Ball Good Mornings: 25 lbs x 10
Finisher:
Plank hold for time: 1:44 seconds.
Impressions:
I felt good throughout both circuits. The jumping squats after the DB snatches were hell on the fourth and fifth rounds, but it worked. I'm pretty pleased with my current work capacity, and look forward to it improving. More importantly, I'm looking forward to tomorrow, as its a rest day. I may do light skill work on the heavybag or something similar.
Circuit was done with no rests between exercises, no rest between circuits.
Conditioning Circuit x 5:
Jump Rope Turns: 20
Dumbell Snatches: 45 x 20 (10 each arm)
Jumping Squats: 20
Sledgehammer: 10 lbs x 20 (10 swings each side)
Totals: 100 JR turns, 100 dumbell snatches, 100 jumping squats, 100 Sledgehammer swings
Time: approx: 10-12 minutes.
Core Conditioning Circuit:
Circuit was repeated 5 times with no rest between exercises, 1 minute rest between circuits.
Flags x 10
Dumbell Twisting Deadlifts: 100 x 10 (5 each side)
V Ups x 12
Medicine Ball Good Mornings: 25 lbs x 10
Finisher:
Plank hold for time: 1:44 seconds.
Impressions:
I felt good throughout both circuits. The jumping squats after the DB snatches were hell on the fourth and fifth rounds, but it worked. I'm pretty pleased with my current work capacity, and look forward to it improving. More importantly, I'm looking forward to tomorrow, as its a rest day. I may do light skill work on the heavybag or something similar.
- Joined
- Aug 26, 2004
- Messages
- 7,688
- Reaction score
- 2
MMA/ Warrior Challenge
Bag Work:
Warrior Challenge: 20 minutes straight, no more than 10 seconds of rest between combo sets (just enough to shake the arms and take a drink a water)
100 1's
100 2's
100 left hooks
50 1-2's
50 1-2-3's
50 left hook to the head, right hook to the bodys
50 1-2's
50 1's
50 2's
30 seconds punch out
3 minute rest
Tabata 1-2's
10 full power shots, 10 seconds rest x 5 minutes
Combos:
25 1-1-2's
25 1-2-3-3's
25 fake jab-overhand right
25 fake jab-jab-overhand right
30 seconds punch out
Impressions:
So, my shoulders aren't tired. I used Accelerade to drive the Beta Alanine tonight. I feel good, not sore. Can't say enough about the stuff. Still had good power all the way through the end of the workout. Did the whole workout with my mouthpiece in too. Really tried to emphasize nose breathing, but honestly I don't know how long that lasted.
I'm very happy with this workout.
Bag Work:
Warrior Challenge: 20 minutes straight, no more than 10 seconds of rest between combo sets (just enough to shake the arms and take a drink a water)
100 1's
100 2's
100 left hooks
50 1-2's
50 1-2-3's
50 left hook to the head, right hook to the bodys
50 1-2's
50 1's
50 2's
30 seconds punch out
3 minute rest
Tabata 1-2's
10 full power shots, 10 seconds rest x 5 minutes
Combos:
25 1-1-2's
25 1-2-3-3's
25 fake jab-overhand right
25 fake jab-jab-overhand right
30 seconds punch out
Impressions:
So, my shoulders aren't tired. I used Accelerade to drive the Beta Alanine tonight. I feel good, not sore. Can't say enough about the stuff. Still had good power all the way through the end of the workout. Did the whole workout with my mouthpiece in too. Really tried to emphasize nose breathing, but honestly I don't know how long that lasted.
I'm very happy with this workout.
- Joined
- Apr 12, 2005
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So i got teh beta....
one serving pre workout
one serving before bed.....
with teh carbs....
everyday, even on off days...
sound good?
one serving pre workout
one serving before bed.....
with teh carbs....
everyday, even on off days...
sound good?
- Joined
- Aug 26, 2004
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That is a little different than my scheme, but the important one is the pre workout w/ carbs. I take ZMA before bed for recovery and the BA when I wake up before breakfast. Let me know how it works for you in that dosing schedule.
