Quiggly's Training Log

[Quiggly]

Day 17

Bench Press
10x135
10x135
10x145
10x155

Speed Bench
12x75
12x85
12x95
12x105

SOHP
12x45
12x65
10x75
10x75

Dips
10xBW
8xBW
8xBW
8xBW

Full Contact Twists
10x55
10x60
10x65

In between the speed bench and SOHP I helped a buddy train standup for an upcoming fight for about 1-1/2 hrs. Focus mitts/sparring...my arms were pretty fatigued for the rest of the workout. Just started taking Beta-alanine so we'll see how that goes, no tingling sensation though, probably because my long history of drug abuse has acclamated my body to any abnormal reactions...Also started taking ZMA at the beginning of the week, no huge difference but I have noticed that I don't toss and turn nearly as much throughout the night.

 

[Quiggly]

Day 18

Squat
8x135
8x145
8x155
8x175

24" box jumps
10xBW
10xBW
10xBW
10xBW

Circuit x4
10 second slow drop into bottom squat position w/60 lbs
45 second isometric pull from bottom position
20 fast RDL's w/empty barbell

Leg raises
3 sets 10

Full contact twist
10x55
10x60
10x65

The guy I've been helping with standup is also a personal trainer at the place I lift, he's been giving me some pointers on excercises to help strengthen fast twitch muscle fibers and explosive strength, hence the circuit in my routine today. The isometric hold had my legs shaking like crazy, he had me do it for 45 seconds and I thought I remembered reading in Ross's II that isometric holds should be around 10-15 seconds? Something to look into...

 

[Quiggly]

Day 19

Deadlift
5x135
5x175
5x215
5x255
5x285

DB Snatch
10x40
10x45
10x50
10x55
10x60

Reverse Hypers
10xBW
10xBW+10
10xBW+10
10xBW+25
10xBW

Chins
10xBW
10xBW
8xBW
8xBW
8xBW

Full Contact Twist
10x45
10x55
10x60
10x65

 

[Quiggly]

Saturday I went out to the soccer field by my apt and had some fun with my 12lb med ball...
Warmed up with 3 laps jogging around the field, 1 lap sprinting. Then did the following circuit 4 times:

20 BW squats with med ball held out at arms length
10 underhand med ball tosses as high and as far behind me as I could, jog to ball between tosses
20 med ball slams
10 overhead med ball tosses, jog to ball between tosses
20 pushups with feet elevated
10 shot puts with med ball, jog to ball between puts

about 1 min rest between circuits

finished with 1 lap jogging 1 lap sprinting around the field

 

[Quiggly]

Day 20

Bench Press
8x135
8x135
8x145
8x145
8x155

Barbell Punch
10x45 (each arm)
10x55
10x60
10x65

Dips
10xBW
10xBW
10xBW
10xBW

Push Press
10x55
10x55
10x65
10x75

Hanging Leg Raises
3 sets 10

Abwheel Rollouts
2 sets 25

I started out doing SOHP and it degenerated into a weak push press...my overhead pressing leaves much to be desired...Although the dips seemed a lot easier for some reason.

 

[Quiggly]

Day 21

Squat (complex w/squat jump)
5x135
5x155
5x175
5x195

Squat Jump
8xBW
8xBW
8xBW
8xBW

GM
5x95
5x115
5x135
5x145

Full Contact Twist
10x45
10x55
10x65
10x70

 

[Quiggly]

I just registered to replace one of my gym's fighters (pulled out due to injury) at the 155-165# bracket in the TBA Tournament in Clive, Iowa. Only 42 days to get my ass ready, so the heavy lifting will probably be put on the backburner until after the tourney...Maybe go in at least once a week to keep up with maintenance, but I really need to focus on training and sparring right now.

 

[Quiggly]

So the fights were last weekend. I came out 1-1-0....Unanimous decision the first fight and split decision loss the second, very disappointing since I was 100% confident that when the final bell rung in the second fight my hand was going to be raised. He threw a lot of knees in the clinch but hardly any of them landed with any effect, they were all pretty much love taps on my hips. I was being more conservative with my shots because: A. it was my second fight of the day, his first (he had a bye the first round), so he definitely had more gas in the tank than I did, and B. I was trying to pick my shots and make sure I landed them effectively, not just throwing my knees up. I wasn't too happy with the decision and neither were my trainers Greg Nelson and Nat McIntyre...I even had people I didn't know coming up to me telling me I got screwed over....whatever, chalk it up to a learning experience. Next time I can't leave it in the hands of the judges.

A few things I need to work on for next time:
-A LOT more conditioning...I want to be able to be explosive until that final bell.
-I already knew my clinch needs work so I just need to keep improving on that.
-Combinations, combinations, combinations....this also ties in with the conditioning...I was throwing way too many single shots and 1-2's

Here are the video's on youtube, sorry for the shitty quality. I'm the one in the black/silver shorts:
YouTube - Elimination Round 1
YouTube - Elimination Round 2

 

[Quiggly]

Ah, back in the gym... I've decided to change things up a bit and I'm starting on Bill Starr's 5x5.

Day 1

Bench Press
90x5
105x5
120x5
140x5
165x5

Squat
170x5x5

Rows
110x5x5

50 abwheel rollouts...20 from knees, the rest on feet with a wall to stop me, getting progressively farther away from the wall until I finished with 5 full rollouts from the feet.

 

[Quiggly]

Day 2

Deadlift
230x5x5

Squat
140x5x5

Military Press
70x5x4

Chinups
BWx10x5

 

[Quiggly]

Day 3

Bench Press
155x5x5

Squat
80x5
100x5
125x5
150x5
180x5

Rows
50x5
60x5
75x5
95x5
115x5

Decline situps
BW+25x10x3

Decline twists
BW+25x10x3

 

[Quiggly]

Day 4

Bench Press
95x5
110x5
125x5
145x5
170x5

Squat
175x5x5

Rows
115x5x5

Full Contact Twist
25x10x3

 

[Quiggly]

Day 5

Deadlift
245x5x5

Squat
145x5x5

Military Press
80x5x4

Chinups
BWx6x5

 

[Quiggly]

Day 6

Bench Press
160x5x5

Squat
85x5
105x5
130x5
155x5
185x5

Rows
60x5
70x5
85x5
100x5
120x5

Decline situps
BW+45x10x3

Decline twists
BW+45x10x2

 

[Quiggly]

Day 7

Bench Press
100x5
115x5
130x5
150x5
175x5

Squat
180x5x5

Rows
120x5x5

 

[Quiggly]

Day 8

Deadlift
250x5x5

Squat
150x5x5

Military Press
90x5x4

Chinups
BWx7x5