Finnegan's Wake

Well, that was a fun month of shoulder rehab. All better now, and back to training. A month off did me some good and some bad. A lot of nagging little injuries healed (including a tear in my rotator cuff) and I was spot on in sparring today, esp with kicks.
Downside is that I'm about 5 lbs heavier than last month. I figured I'd be walking close to 220 by now, but still hovering in the 235 range.
Moral of the story: Do your goddamned shoulder pre/rehab and avoid the BS.
 
I thought you were giving up fighting for now and switching to lifting?
 
Luckily, I decided to consult a professional before getting back into heavy lifting (135 overhead press nearly crippled me with pain) and probably avoided a youtube-worthy shoulder injury.
I'm not even thinking of upcoming fights for another month or so, and can't really do a whole lot more than correct the imbalances that probably led the injury in the first place.
My bum elbow made me not like pressing, so I would do almost all pulling in training. Even though I hate it, I'm pressing twice a week and pulling once.
 
finnegan said:
I'm pressing twice a week and pulling once.
Click to expand...

Well at least you'll be ready for the beach then, did you get that routine out of flex.










Good that you're healthy again man, shoulder injuries suck the big one. I'm hitting rear delts nearly every workout now, i don't have any shoulder pain but i would like to keep it like that.
 
Most of it is overhead/ incline pressing with light and moderate loads. I'm keeping the diet in order to avoided useless hypertrophy, but I've still put on some upper body mass.
The only pulling I've been doing lately is pullups and face pulls with occasional DB BOR. Nothing fast or explosive.
 
Finn, let me know when you set the date for your next fight. Also, did you hear that KY is trying to outlaw salvia? Bummer.
 
Good to hear you're healing up well. I hope things work out and you can fight again, if that's what you want. Take care.
 
Started my first day of two-a-days.

A.M:
GPP
15 pushups
15 bodyweight squats
7 pullups
x3

Core Circuit:
20 ab wheel rollouts
20 horizontal battle axe swings (approx 15lbs, slow and controlled)
20 diagonal battle axe swings (ditto)
x 3

PM:
Was running late on time, I did:

Dumbell Incline Bench Press:
75lbs x 3
Face Pulls
70lbs x 12
100 Jump Rope turns
1 min rest

DB IBP:
85 lbs x 3
100 rope turns
20 speedbag punches
1 min rest

DB IBP
95lbs x 3
100 rope turns
20 punches

1 min rest

Dumbell Snatch
65 x 5
100 rope turns
20 speedbag punches

1 min rest

Dumbell Snatch
85lbs x 5
100 rope turns
20 speedbag punches

2 min rest
Dumbell Snatch
95lbs x 5

Done

Impressions:
I hate rushed workouts, but it was a fair approximation of a combat round with cardio, anarerobic explosive movements, and technical footwork/ striking. I remember my 1RM on DB Snatch was 115 on my left and 125 on my right, so this might be a 5RM PR. Shoulder felt fine.
As a side note, I've got a fight lined up.
 
The future. Remember how I am about secrecy and all. Just posted this one cause I was proud I might have hit a rep PR after all that craziness.
 
Ah yes, the secrecy.

Well then, corngrats on the possible PR and good luck with the top-secret fight.
 
MMA:
1 1/2

Drills
Sparring
Technique

I think that's vague enough.
 
I'm still quite a ways out from the fight, and this is a good way to make sure I don't evertrain, so a few weeks at least.
 
Lemme know when ya get closer. Depending on what happens with finding a job, if I'm still in TN, I may try to make the drive up to watch.

Related note, buddy of mine managed to get him and me free tickets to the UFN in Nashville Wednesday night. Made a busy week look so much better when I found out.
 
Hey Finn, good to see you around. I can't believe you used to do so much zercher stuff if you have a bum elbow. Or is that why you have a bum elbow? Good luck on your upcoming fight!
 
I did it because of the bum elbow and lack of squat rack. The bum elbow makes it impossible for me to do proper front squats, and forced me to take a wider grip than optimal on the bar for back squats. I started with Z- Squats off the bench pins, would walk backward off the bench, squat, and walk it back. Then I did Z-Rack Pulls (Z-deads off of blocks till I got the flexibility down). The elbow never bothered me during Zercher movements.
 
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