Finnegan's Wake

Push Press:
135 x 5
135 x 5
155 x 3
185 x 1
205 x 0,0,0,1
225 x 0,0,0 FUCK FUCK FUCK FUCK FUCK!!!!

Cleans
135 x 5
185 x 5
205 x 5
225 x 5 weight and rep PR

Deadlift:
225 x 5
315 x 5
385 x 5
435 x 5
455 x 5 *straps* rep PR

Rope Ring Weighted Pullups:
BW x 5
+25 x 5
+ 35 x 4
+ 45 x 3
+ 45 x 3
+ 45 x 3 first time PR

Anvil Horn Lift and Row:
135 lbs anvil x 10 (5 each hand. Hell yeah!) Left hand PR
135 lbs anvil x 10 (5 each hand)
135 lbs anvil x 10 (5 each hand)
135 lbs anvil x 10 (5 each hand)
135 lbs anvil x 10 (5 each hand)

Anvil Pinch Grip Deadlift
135 x 5
135 x 5
135 x 5
135 x 5
135 x 5

Weighted Dips:
BW x 8
+45 x 8
+70 x 8 Rep PR
+70 x 8
+70 x 8

Random: BW goodmornings, 2 sets of 225 x 5 deep squats for stretching, 1 set 135 SOHP, some hammer levering, CoC work

Impressions:
So, I think I figured what my problem is on Push Press. I tried 225 from the a clean, and I got it to the same height as I had been getting 205 on the failures. My feet were much wider on the attempt from a clean, more squat distance. I think this explains my lack of leg drive, of course by that time, my shoulders were done. Next time...
I'm happy with all the PRs I got tonight, most of them rep PRs. The weighted pullups were done on rope rings. What I'm most happy with, however, is the anvil work. I'm going to film some of it next time. I've progressed passed just lifting the anvil off the ground to doing a row with it while holding it by the horn. The next step: Anvil Snatch.
Total time: 3 hours.
 
I was wrong, the serving size on my cissus is 1/4 teaspoon. each serving =900mg it said....
 
nice workout finnegan. I found that for me a narrow ~12" slightly staggered stance worked best for push presses....along with pinkies on outer rings...helps with leg drive/balance...

3 hour workout...LOL...i thought I was the only one with workouts that long...
 
That was something else that probably plays a factor: My bench is a "medium" width, so the I'm forced into a narrower grip. I'll try the staggered stance next time.
Zero: Is your Cissus the same weight as the BA? I wish they would throw in a standard BA scooper with this stuff. I'm going to ask one of my hippy friends if I can borrow their scales.
 
I have no idea if it's the same weight. They are both supposed to be 100grams though and the cissus container is a little bit bigger. who knows if they are really lying to me or what.
 
oops, 900mg.

How explosively is your leg drive? Are you failing at lockout or earlier?
 
My leg drive is virtually non existent. As of right now, my SOHP is only 20 lbs behind my occasional 205 PP. I just can't seem to get the timing or foot placement correct. As far as failure, it occurs in the mid range, basically about 3-6 inches above my head.
 
Personally, I hate staggered stance on push press. Where are your feet when you do a two-footed vertical jump? That's probably your best foot placement for PP.

A 20 lb. gap between strict and push is not nearly enough. I have 65 pounds between the two. Use your legs! They're stronger than your tri's and shoulders will ever be.
 
I'm with fatty and ghost, i spent alot of time trying tor staggered step and for me the drive is just no where near a wider traditional stance.

DevilSon don't you squat with a slightly staggered stance though? that may have something to do with it
 
How's that push press of yours going Finny? Not so good?
 
You shut your mouth dirty whorish mouth, Alan. Men are talking.
 
I'm going to dedicate my 225 PP video just for you Finnegan. I'll even do a little victory dance just for you.
 
Alan Goode said:
I'm going to dedicate my 225 PP video just for you Finnegan. I'll even do a little victory dance just for you.
Click to expand...

will you be wearing the kilt? if so then i will be watching
 
MMA Class:
2 hours

Standup:
Bag Work: 15 minutes of warmup. Some jabs, 1-2s, knees, etc.

Partner Work: 20 minutes or so.
Did basic combos with a partner holding mits. 1, 1-2, 1-2-3, 1-2-1-2's.
Second half was partner randomly giving the order to sprawl. My sprawl is getting faster, but my leg placement is questionable. It seems wrong to land with a hip down.

Grappling:
We worked on sweeps from guard, which was awesome. I believe it is called a pendulum sweep, but I'm not entirely sure. Basically, you trap an arm by reaching over the shoulder and controlling the wrist, flatten the leg on the same side, and push up with the other leg and land in mount. Good stuff. Drilled this 30-40 times.
Second technique was an armbar setup from guard that works much better for my inflexible hips. Again, drilled this 30-40 times.

Rolling:
Rolled w/ one of the instructors. Spent 80% of the time on my back in his side mount. I shut him down with a kimura from bottom that he had to defend for a long time. No chance of him breaking my grip, which was nice. I gave it up eventually just because I wasting energy. He got me in a head and arm choke early, but other than that, I feel I did well.

The other guy I rolled with was another wrestler. 280 lbs, and a smoker. God damn did that suck being in his guard. The more he heated up, the more tobacco reek I absorbed. He was bigger, but much, much weaker than me, and had very little gas. Again, I spent a lot of time on my back, but not in much danger. I was able to transition from side mounted to half gaurd to half butterfly to full within a minute. He scooped me up and passed, and got in mount. I reversed to his guard in about 20 seconds, and he gave it in.

Impressions:
Felt really good rolling tonight. I'm very happy that all the sub grappling, especially against my old sparring partner, is paying off. The standup striking was nice too, and it was good to have a few new faces in the class. All in all, a good session for my ego.
Body composition is also getting better. I'm back down to about 235-238. 10-15 more lbs and I'll be happy.
 
Alan Goode said:
I'm going to dedicate my 225 PP video just for you Finnegan. I'll even do a little victory dance just for you.
Click to expand...

Good luck with that. Be sure to wear your Riverdancing shoes to go with that kilt.
 
Conditioning Circuit:
20 rope turns
20 sprawls
20 sledge swings
20 lunges
x 5
Totals: 100 of everything

Core Circuit:
10 Back Hyperextensions
10 180ish lbs suitcase deadlifts (new sandbag, 5 each side)
20 45 lbs plate twists (10 each direction)
10 knee raise crunches w/ 3 second pause
x 3

Impressions:
Out of everything, the sprawling sucked the most.
The new sandbag isn't "seasoned" yet. The sand is still wet, so its a bit heavier than the listed weight. I donated my old sandbag to the MMA class. So far, its been a good day. Had Chinese (sesame chicken, rice, and crab rangoon w/ duck sauce) as a "cheat" meal. I have no fear that that shit is torched and gone after this session.
 
MMA 2 1/2 hours

Bag Work: 1 hour

Circuit:
50 1's
50 2's
100 knees (50 each knee)
50 1-2's
x 3

100 left hooks. Focused on power. Done in sets of 20 w/ 30 seconds rest
50 right low kicks
50 left low kicks
50 knees. Focused on power., one minute rest between sets
50 1's (plyo bands), 50 2's (plyo bands) x 3
Elbows! Hundreds. Not sure how many. Just went until I couldn't throw them anymore. Worked both on "crushing" elbows and "slicing" elbows. Worked on speed elbows, etc. Finished with an "elbow-out" instead of a punch out.

Combo work:
1-2-right low kick x 25
left low kick- 2's x 25
left hook-right uppercut x 25

Ground N Pound:
15 minutes of hooks to the body, hooks and elbows to the head, mounted punching, etc.

Partner Work:
held the pads for a while for one of the new guys, worked with him on GnP, showed him a the gaurd sweep and armbar from last night. I converted him from Wing Tsun. Muahaha!

Impressions:
So, this is supposed to be my rest day in the Ross plan. I missed. The guy I converted from TMA has definitely got the right attitude about training. He threw up twice and kept coming back for more. He has no cardio, okay strength, and sloppy form, but stupid amounts of energy and drive. After I showed him the armbar and he put it on me, he got up and yelled "YES! FUCK YEAH!" and started acting like I'd just saved his puppy from drowning or something. He'll be interesting to roll with.
The Wing Tsun instructor was there again. Got to know him a bit better, and agreed to a friendly sparring match next week. We'll see how that goes.
 
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