Hit things, lift things, drink beer.

31/01/2022:

Strength:

Military press:
Bar x 8
30kg x 8
40kg x 6
50kg x 5
55kg x 4 x 3

Deadlift:
60kg x 5
100kg x 5
120kg x 4
140kg x 3
160kg x 2
170kg x 2 x 2

Chin-up:
BW x 5
+10kg x 5 x 3
BW x 9

Barbell lunges (alternating):
Bar x 5/leg
60kg x 5/leg x 3

Good, productive little strength session this morning. Felt good to hit 170kg for doubles, as that means 180 can't be too far off again. Nice to see slow improvements coming back with everything, but still a long, long way away from where I need to be.
 
02/02/2022:

Boxing:

Technique class. Today's was mostly focused on range, moving in and out of the pocket. Warmed up, then started off with moving in and out on a 1, 2, 1-2, and a few other similar drills. Worked in some slipping and weaving drills, and then some drills on blocking. Good class. It's still real warm and humid here, so every round I needed to mop up where I had been or I'd keep slipping on my own sweat. Good one hour session.
 
03/02/2022:

Strength and conditioning:

Depth jump to broad jump:
20" box, 4 sets x 3 reps
Step off a box, then as soon as contacting the ground, rebound into a tall tuck jump. As soon as landing from the tuck jump, absorb the impact from the landing down into a squat, then immediately jump forward as far as possible.

Single-leg lateral hops:
4 sets of 4 reps per leg

Band-resisted turn and punch:
Small/medium resistance band, 3 sets of 5 reps per side

Single-leg box jump:
24" x 3/leg x 3

Hang clean:
60kg x 3 x 2
70kg x 3
75kg x 3
Down 10% to 67.5kg, then one hang clean every 30 seconds for 5 minutes

Rowing sprints:
2000km total distance. 30 seconds max effort, 30 seconds coasting/cruising. Total time 8:06.9. Average split pace, 2:01.7. Not a bad effort. Was a little gutted to not finish the distance all within 8 minutes, but oh well. First split kept pace under 1:40, last couple was struggling to stay under 1:45 after 15 seconds.

Nice productive little power-based session this morning. I still fucking hate waking up at 5am though. Bodyweight pre-training this morning was 78.1kg. Slowly dropping down a little.
 
Still alive. It's been a hectic few weeks, spending a couple of weeks moving house, then having just over a week travelling (which included some great sparring at a few gyms around the country).

28/02/2022:

Muay Thai:

Solo session this evening.

5 minutes skipping
5 minutes shadow boxing
5 minutes skipping
5 minutes shadow boxing
5 minutes skipping
5 minutes shadow boxing

80 teeps on the bag

3 x 3-minute rounds on uppercut box
4 x 3-minute heavy bag rounds

20 pull-ups (10, 7, 3)
20 push-ups
30 sit-ups
20 push-ups
30 double-crunches
20 push-ups
30 leg raises

Solid hour or so of work tonight before having to teach. Treated the skipping and shadow boxing like roadwork/LISS - kept the heart rate hovering around 150bpm across the 30 minutes. It dipped down a bit during the shadow boxing, but otherwise was good.

I've been offered a fight for in 4 weeks' time - unfortunately with how crazy everything is here with covid cases spiking, as well as still being busy with teaching classes at Jai, I don't think I can quite commit to taking it. Still, best to just start training like I have.
 
02/03/2022:

Boxing: Sparring

Was a little late to the session tonight, but made sure to turn up as it was one of our fighters' last training sessions before he leaves to Thailand for 6 months on Friday. Everyone else was drilling, and I just warmed up on the heavy bag for a few rounds. When sparring started, everyone jumped in, 2 minute rounds, 30 seconds rest, 8 rounds total. From there, we gave everyone there a shark tank round. One person stayed in for the whole round, and rotated to a new partner every 30 seconds, for about a 3.5 minute round for each person. One of the problems at the moment is that we only have downstairs to use, which means no ring, which means a lot of guys doing laps as they keep moving backwards across the mats. End of class, everyone gave our leaving fighter 2 body shots each, just like when it's someone's birthday. After, we all sat around and had a quiet beer or two, then all shot off. Nice session, and a fond farewell.
 
03/03/2022:

Strength:

Warm-up: Lat stretch, pec stretch, band dislocates x 10, band pull-aparts x 30, bottoms-up KB press 16kg x 6/side, cossack squat 12kg x 5/side, bodyweight squat x 30, banded monster walks x 20 steps forward 20 steps back

Overhead press:
Bar x 8
30kg x 8
40kg x 6
50kg x 5 x 3
55kg x 3 x 2

Gironda cable row:
21.5kg x 10
24kg x 10 x 2

DB lateral raise:
8kg x 10 x 3
Superset with standing DB overhead press x 15 at same weight each set

Chest-supported incline DB row:
12kg x 10 x 3

Chin-up hold:
30 seconds x 2 sets

Shitty 1.5 hours of sleep meant that when my alarm went off at 4:45, I only got out of bed out of frustration. Meant to do OHP and deadlifts and go from there, but at the gym I went to today there was only one location for deadlifting and it was occupied by the time I finished doing press, so decided to just turn it into an upper-body session instead.

Had my first osteo appointment this afternoon, which was good. Got some things loosened up, including my diaphragm, which had been causing some discomfort when holding intra-abdominal pressure or putting weight on my solar plexus. Hoping to get a bit looser over the next few weeks, and work through some of the tightness I have in my lats as well.
 
07/03/2022:

Cardio: LISS, fasted

6.04km run. Total time 36:39, average pace 6:04/km. Average HR 151bpm, max HR 172bpm. First run from the new whare. Injured elbow on Saturday during sparring so taking the pressure off it for the next few days. In more positive news, bodyweight has been trending downwards - now comfortable sitting in the 76kg weight range most mornings. 76.8kg this morning.
 
11/02/2022:

Muay Thai:

Went to City Lee Gar tonight for sparring. Warmed up while the general class was going with some shadow boxing and a bunch of bag rounds, but nothing too hectic. Sparring started, and it was a pretty big class. Usual of 3 minutes work, 40 seconds rest, 2 rounds with each partner. Sparred a couple of decent dudes, one of whom was a slightly smaller southpaw who has a few fights, and the other was Tony who runs the gym. Guy is far bigger and taller than me, very technical and experienced. First round I did with him it took me a long time to find anything, but the second round was better. Still managed to rearrange my jaw a bit for me though. After 8 rounds, moved into some clinching for another 10 minutes or so. After that, finished with a set of 100 knees, then core work. Going around in a circle, everyone chose an exercise and we all had to do 18 reps. Maybe 14 or 16 people total tonight, so it was a good bit of ab work. All in all, good and productive sparring session.
 
12/03/2022:

Muay Thai:

Sparring session again today after teaching classes for a few hours. Warmed up with some shadow boxing, then alternating 30 seconds of shadow with 30 seconds of knees on the bag. Drilling using kicks to counter straight punches, jabs first, then crosses, then 1-2s. From there, into freestyle sparring, 3 minute rounds, 45 seconds rest. Sparred for maybe 8 rounds? After that, clinching. One long round, but every now and then we'd be assigned a new partner in the middle of things. I only changed partners once, spending 5 minutes with my second person, who is quite a good, technical and strong dude. We all finished the session with 75 kicks each leg (broke ours into sets of 25 per leg each), 30 push-ups, 50 sit-ups, and 200 running knees again. Good session. Sweated lots. Let's get fit yeah yeah cool cool.
 
14/03/2022:

Conditioning: LISS

Fasted wee run this morning. 7.15km. Total time 41:10, average pace 5:45/km. Average HR 154bpm, max HR 177. Steady, easy run, just working on rebuilding that aerobic base. Finished when I got home with 20 push-ups, 30 sit-ups, 20 push-ups, 30 leg raises, 20 push-ups, 30 double crunches.


Muay Thai:

Pad work session today. Warmed up with 10 minutes of skipping with the heavy rope, then a round of shadow boxing. From there, into pad rounds. 5 x 4-minute pad rounds, 60 seconds break. Didn't hear the bell after the first round, so wound up only having 10 or 15 seconds rest between rounds one and two. Fitness isn't there yet, but could definitely be worse. More pads, more sparring, more clinching, that will be good and helpful. After hitting for 5 rounds, held for 5 rounds for my training partner today. Showered, changed, then time to teach class for a couple of hours. Bodyweight today, 76.1kg first thing in the morning.
 
15/03/2022:

Strength and conditioning:

Power-focused session today.

Depth jump + broad jump:
3 reps x 5, from a 20" box

Single-leg box jump:
24" x 5/leg x 4

Band-resisted turn and punch:
5/side x 3

Single-leg lateral hops:
5/side x 4

Plyometric push-up:
BW x 5 x 3

Assault bike intervals:
Warm up for 1 - 2 minutes gentle cycling, then 8 sets of:
10 seconds maximum output
50 seconds recovery effort
60 seconds extra recovery effort after 8th set, then another 8 sets of the same above.


Muay Thai:

5 minutes skipping
3 minutes shadow
Repeat 4 times, no rest between any rounds. Functions along the same line as 30 minutes of LISS, but in a more sport-specific capacity. From there, 3 minute rounds, 60 seconds break. One round on the uppercut box, 2 rounds on the heavy bag. Then, 3 x 3-minute pad rounds, freestyle. Finished the session with 20 pull-ups before showering and getting changed to teach classes for the evening.

Bodyweight first thing this morning was 75.8kg. We're tracking nicely. Just gotta make sure I get enough sleep to be able to sustain this output. Lessgeddittttt.
 
16/03/2022:

Strength:

Bench:
40kg x 8, superset 30 band pull-aparts
50kg x 6, superset 30 band pull-aparts
60kg x 6
70kg x 4 x 3

Paused squat:
60kg x 5
80kg x 4
100kg x 3
110kg x 3 x 2
Down to 65% (rounded to 72.5kg) and one set of normal squats for 15 reps

Chin-up:
BW x 6
+10kg x 5 x 3
BW x 8

Single-leg RDL:
20kg x 8/side x 3

Core:
Ab wheel, 10 reps
KB high plank pull-through, 24kg x 6 reps/side
V-ups, 10 reps
Rest a minute, then repeat tri-set two more times

This workout was struggle street and a half. Fatigue from starting to properly train again for the first time in yonks, plus adjusting to consistent early wake-ups = no bueno. Still, got in and got work done.


Boxing: Sparring

Warmed up with some drills, going over some defensive work. Basic parry, block, block, then adding a weave. Some drills moving off centre line with a double jab to set up a right hand either to the body or the face. Defensive drills, pretending the wall was the rope for the ring, focusing on not leaning back and using good head movement to avoid partner throwing punches at a moderate pace. From there, just freestyle sparring. Unsure of round length, but they felt short. Minimal rest between rounds. Still getting hit with things I know I shouldn't, but working on it. Kept everything at a nice moderate intensity tonight. Finished the session still feeling pretty fresh and good.
 
rikwebb said:
Can't believe its been that long since your last fight mate
Click to expand...

It has indeed been a hot minute, but we back baybeeee.

Fahcough said:
Awesome. Post the PPV link so we can bro up and watch you bang.
Click to expand...

Can do. There will be a PPV for the card, so no issues there at all.

For nostalgia funsies, watch me get donked heaps here in my last fight. This was 68kg, full Thai rules. I lost the fight, but hey, we had fun out there:

 
17/03/2022:

Conitioning: LISS

7.17km run, fasted. Total time, 41:38. Average pace 5:49/km. Average HR 153bpm, max HR 168. Feeling a little fatigued this morning, especially after strength work yesterday. I don't know why I ever let my consistency suffer, the DOMS when just getting back into strength work is the woooorst, everything just feels tight and useless.


Muay Thai:

Lee Gar tonight. Warmed up with a bunch of shadow boxing and some bag work before class started. Class warmed up with skipping, a few sets of sprints thrown in at odd intervals. Dynamic stretching after, then pad rounds. Pad rounds were a few interesting drills, working from both orthodox and southpaw, and focusing on setting up attacks from faking a kick. Finished the session with bag drills, 60 seconds of light and fast continuous punching, 60 seconds of a few light and fast shots then placing a hard shot, breaking the rhythm, 60 seconds of just power shots, 60 seconds of marching teeps, then 60 seconds of running knees. Last thing was in a circle, everybody choose 20 reps of an ab exercise and we all work our way around. Not the most intense session tonight, but to be honest, that's maybe for the best. Sleepy tired boi.
 
18/03/2022:

Strength and conditioning:

Military press:
Bar x 10
30kg x 8
40kg x 6
50kg x 4 x 3

Deadlift:
60kg x 6
100kg x 5
130kg x 4
150kg x 3 x 3

Conditioning: C2 rower sprints
Set distance for 3000km. Alternate between 30 seconds maximum effort, 30 seconds coasting. Total time 12:27.1, average pace of 2:04.5/500m.

This was a horrible session - fatigued as fuck upon waking up, and it just didn't go away. Hit the big exercises as well as I could, then skipped the assistance work and jumped straight into the conditioning. Probably the best option for the day thus far.


Muay Thai: Sparring

Back at Lee Gar again tonight. Warmed up with the usual shadow boxing and bag work. Sparring started off with a couple of alright rounds, then got put into the ring with another guy prepping for a fight on the same card as me. The level of sparring quickly escalated, and we wound up doing essentially 3 x rounds at close to 100%. Kept in front of him and didn't let him feel comfortable, which may have been what started him throwing the hard shots as he got frustrated. Not the most technical of rounds, but it was a good test of how well I can cope under heavy fire. Wound up with a small group of people watching because they could hear the shots from the other side of the gym. Did 2 more rounds with another guy, then sat out and let my brain settle back into place. After normal sparring finished, jumped back in for clinching, then finished with a bunch of ab work again.
 
20/03/2022:

Muay Thai:

Padwork session today. Warmed up with a little light shadow boxing, then straight into it. 5-minute rounds, 60 seconds break. Worked with one of the previous coaches from Jai, who is an experienced Thai-style coach and pad holder. Got put under pressure for the rounds I was doing, which was good. Was definitely sucking air by the end, but it could definitely have been worse. Finished with 20 push-ups, 30 sit-ups with a 6kg medicine ball drop to the abs, 20 push-ups, and then 30 sit-ups with a 9kg medicine ball drop to the abs.

Feeling like the base for everything is there - all I have to do is just push as much as I can for the next few weeks.
 
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