22.01.2018 Monday
Morning Boxing Work out
2 pad rounds - I was looking much better on the pads today. I finally got the stepping back 1-2 and 1-1-2. We even added 1-slip inside - left uppercut to my arsenal. I was told I seem more relaxed today.
3 spar rounds - my defence looked good. I got tagged only twice for 3 rounds. Of course my partners were taking care of me and let me work a lot. There was a new southpaw guy who launched a lot of hooks at me, but I handled him easily. Well he was 15kg lighter than me too
2 bag rounds - I worked a lot on the jab-slip-uppercut combo, 1-1-2 forward, backwards, and some 1-2-slip-uppercut or hook.
In general I did not like that I still can not fight. I have lost these habits of countering or continueing my combos. I seem too slow to counter, too scared of being hit. I have been waiting on my southpow opponents to jab, touch their glove and counter with my jab or hook, but I did it only once... I am too hesitant. Not sure how to fix that.
Finished with
Squats - 10 x 40kg, 10x40kg, 10x40kg, 8x40 kg with 30 seconds rests
Hyperextensions - 20 + 15 body weight
Week 1 Strength Training - 70% of 1RM
Night Workout Strength Training A
Squat
Warm up sets x3
4 sets x 5 reps - 60 kg - last set was with a bad form
Bench Press
Warm up sets x3
4 sets x 5 reps - 55 kg
Accessory:
Super Set 1
Bulgarian Squad - 3 sets x 10 reps each leg - 15kg dumbbells total weight
Hyperextensions - 3 sets x 10 reps body weight
Lateral rises - 3 sets x 10 reps - 15kg dumbbels total weight (7.5 kg each)
Super Set 2
Vertical Rows or Pull Downs - 3 sets x 10 reps - 45 kg - the last pulls were barely made
Standing Calf Rises - 3 sets x 15 reps - 70 kg
Reverse Flys on a peck deck machine - 3 sets x 10 reps - 35 kg - last reps barely made
Some Stretching was done while resting all the time.
Pretty amazing day! I feel tired but I ate a lot of protein and drank BCAA twice, so I should be fine for tomorrow. Need to stretch well tomorrow as well.