Finnegan's Wake

SOHP
135 x 3
155 x 3
165 x 3

Push Press:
135 x 5
155 x 5
165 x 5
185 x 1
185 x 1
185 x 1

Speed Bench Press:
135 x 10
135 x 10
205 x 5
225 x 5
225 x 5

Bench Press:
255 x 5
285 x 1
285 x 1
285 x 1

Close Grip Bench Press:
135 x 10
185 x 8
205 x 6
225 x 4
245 x 2

BORs <overhand grip>
185 x 5
205 x 5
225 x 5
245 x 5

Weighted Pullups:
BW x 5
+25 x 5
+45 x 5, 2 rep PR I believe. I'll have to review the log.

Hack Squats:
205 x 5
245 x 5
295 x 5
345 x 5 *chalk*
405 x 5

Anvil Horn grip lift
5 each hand *nearly high pulls on the right hand*
5 each hand
5 each hand

Finisher:

Anvil Push Press:
135 lbs anvil x 15, +10 rep PR

Anvil Clean
135lbs anvil x 20, first time PR

Impressions:
Weird night. I got stronger as I went along. I get good leg drive with the anvil, but not with a barbell.
Bench suffered from some "corrected" form. I pulled my feet back, tucked my elbows, and put an arch. Yeah, not a fan, but I can deal with a slide back in bench numbers.
My math skills were horrible tonight. I went to do a 185 push press, and couldn't clean it off the floor with my right hand.. I had put another 45 on instead of a 25 on one side. I ended up doing two sets of 225 on speed bench because I forgot that I had already done one set. Damn Gold's Gym plates. The 45s are smaller and thicker than standard plates. I thought I had forgotten to add weight from the 205 set of speed bench...
Very happy with the anvil work.Grip is getting better across the board from holding, crushing, pinch, etc. The sledge and sandbags are probably to thank for that.
 
Cutting weight (inproperly) is the worst experience of my life. True story.
 
MMA/ GPP:
Bas Rutten All Around Fighting, 3 min. rounds.

3 min rounds x 5.

Impressions:
If I ever have to sprawl 600 fucking times in a fight I will kill the man out of principle. I remember now why I usually do the Thai rounds instead. Spawling after every other combo sucks ass.
That being said, it was a good workout.
 
Gear Purchased:

Everlast Muay Thai style headgear
Double end bag

Impressions:
Haven't used them yet. I'll put the bag up tonight, and hopefully get to try out the headgear today. Its a bit more comfortable than the other headgear.
Now, no one has an excuse.
 
Hey man if you need any help with working the DE bag lemme know. It's one of my favorite pieces of training equipment.
 
Thanks Brandon. I'm sure it will humble me for a while.

MMA:
2 hours

Kickboxing: 20 minutes
We worked on checking low kicks. My left shin is not nearly as deadened as my right. Weren't going full power either, maybe 50% More switch kicks for me...

Grappling: 30 minutes

Worked on half gaurd today. Didn't drill much, maybe 10 times each move; mostly just going over some moves as something to think about.

-Reestablishing full gaurd
-omoplata from half gaurd
-omoplata defense
-intro to gogoplata
-gogoplata-armbar flow
-into to kneebars from half gaurd

Rolling:
5 minute rounds x 5
3 minute round x 5

Rolled with a purple belt in BJJ. Needless to say, I got schooled hard. My crowning achievement of this entire session was gettting a gaurd pass to side control and then mount. My sub defense was much, much improved as well. I only got caught 10-15 or so times out of what seemed like 500 sub attempts. I got out of a lot of positions using technique instead of strength, and strength when that is what was called for. All in all, pretty pleased
Keeping my head down and my arms in much better. I used the omoplata escape that learned earlier in the day.

Impressions:
Felt good today. Again, I was quite pleased w/ my developing sub defense. I'm stacking more, pulling on them instead of trying to wrench my arm or neck out of danger and keeping my limbs closer.
 
MMA:
2 hours

Kickboxing:

Bag Work:

100 1's
100 2's
50 right low kicks
50 switch kicks
25 1-right low kicks
25 1-2 switch kicks
25 1-2-3-right low kicks
punch out x 30 seconds

Sparring:
MMA gloves, 30-50% power
3 rounds, 1 minute rest between rounds. Round 1 was striking, 2 was grappling, 3 striking.

16 oz gloves 50-70% power
3 rounds, 1 minute rest between rounds, all striking

Damn that was fun! Its been too long since I sparred striking. The striking instructor's evaluation:

Negatives:
Not enough side to to side movement.
Leave the right hand out too long on crosses.
close the distance more before throwing hooks

Positives:
Good hand speed and technique
Good low kicks (this was emphasized)
Good clinch work

Impressions:
Felt good to spar. Got a little bloody (busted lip, bloody nose) and got rattled a couple of times, but came out pretty good. Sparring partner is basically the same. We agreed to go a little hard today.
I hate headgear.
I was very pleased with my low kicks. I'd throw 1,1, low kick combos and catch him every time. Got a lot shots in on the inside of the leg as well.
Landed a superman punch. He landed a backfist the next round, so our crazy punch quota was met.
My clinch game was pretty good today. I used about equal amounts of dirty boxing and Muay Thai (no knees to the head, no elbows)
Overall, my I did well at long range, well in the clinch, and not so well at mid range. Defense was okay, but I need to slip punches and counter more.
 
Have you tried a lead left low kick to a 1 2? i find its a great combo to just smother the guy with and the kick really sets up a good weight transfer forward for alot of power (when your not sparring)
 
I'll give it a try. I leave my leg out a little long on lead kicks, so it might be good to turn it into a combo to cover a retreat.
 
Density Day:

Anvil Dips:
See how many times I could do 135 lbs anvil weighted dips in 10 minutes.
Goal: 30.

135 lbs Anvil Dips x 33, Goal exceeded.

Sandbag Get Ups:
See how many times I could do a Sandbag Get Up in 5 minutes.

Goal: 5

150 lbs Sandbag Get Ups x 3, Goal missed, but first time PR.

Stair Sprints;
See how many stair sprints (skipping every other step on the way up, jogging back down) I could do in 10 minutes.

Goal: 40
20 run up, 20 jog down x 41. Goal me and exceededt, just barely.

Impressions:
POSEIDON'S MIGHTY TRIDENT! Sandbag Get Ups are ludicrously fucking brutal. Just getting the damned thing on top of you requires a good bit of effort. I had about 6 failures on this (failure as in I got off my back to a knee and had to dump the bag and start all over).
I love it!
The dips left my shins a wreck. The swinging, odd shaped anvil and my ghetto "dip station" made this a painful density exercise.
Stair sprints were done more or less robotically. I probably could have done more without the Sandbag Get Ups.
 
Yeah. Sandbag Get Ups. I had a 150 lbs Sandbag in gaurd on the ground, bucked/ moved iit to roughly "side mount" position, and then stood up with it using one arm to hold it in place and the other only when absolutely necessary to stabilize in case I was about to faceplant.
This is no where near as easy as it sounds.
 
Gear Purchased:
Speed bag.

Impressions:
I may have gotten ripped off. It was half price at a flea market, and doesn't want to inflate. I had problems inflating my double end bag as well, so it may be the pump. I'll try out another pump before giving up on it.
 
oh yeah finnegan if you watch my fight vid you'll see the setup i am talking about with the lead left low kick to 1 2, the guy backs away so i didn't throw the punches but i do a normal lead left kick before and then the step in version. Should be easy for you to pick up and utilize
 
Standard said:
oh yeah finnegan if you watch my fight vid you'll see the setup i am talking about with the lead left low kick to 1 2, the guy backs away so i didn't throw the punches but i do a normal lead left kick before and then the step in version. Should be easy for you to pick up and utilize
Click to expand...

Cool. I'll check it out. Its in the "Kind of OT" thread, right?
 
yeah thats it, last fight, opening scene
 
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