Magnesium Carbonate, 4oz Gloves, and Sledgehammers

5/8/2016
Warm-ups and dynamic stretches


Power Clean +3 kicks each leg (last flying)
150x5 - spinning back
186.25x5 - high roundhouse
ZDL
223.75x3 - side
242.5x5 - mid roundhouse
280x5 - front push
317.5x5 - low roundhouse


OHP (Power Clean first rep) / Rope Pull-ups +3 palm strike per hand and a little speedball
73.75x5 / 5
92.5x5 / 5
111.25x3 / 5
120x5 / 5
138.75x5 / 5
156.25x6 / 6


Stretches


Realized after I was done that I forgot to take my pre-WO supps, so I can't complain too much about not getting more reps on my last set.
 
5/29/2016
Warm-ups and dynamic stretches

Power Clean +3 kicks each leg (last flying)
150x5 - spinning back
186.25x5 - high roundhouse
ZDL
223.75x3 - side
261.5x3 - mid roundhouse
298.75x3 - front push
336.25x4 - low roundhouse



6/12/2016 - repeat of previous due to inactivity
Warm-ups and dynamic stretches

Power Clean +3 kicks each leg (last flying)
150x5 - spinning back
186.25x5 - high roundhouse
ZDL
223.75x3 - side
261.5x3 - mid roundhouse
298.75x3 - front push
336.25x5 - low roundhouse

OHP (Power Clean first rep) / Rope Pull-ups +3 palm strike per hand and a little speedball
73.75x5 / 6
92.5x5 / 6
111.25x3 / 6
130x3 / 6
147.5x3 / 6
166.25x5 / 6

Static stretches





6/18 - Conditioning
11:00-11:13

5 sets of BW squats x20, pushups x10, pull-ups x5
Total 100 squats, 50 pushups and 25 pull-ups in 13 minutes.

Stretches
 
6/25/2016
Warm-ups and dynamic stretches


Power Clean +3 kicks each leg (last flying)
150x5 - spinning back
186.25x5 - high roundhouse
ZDL
223.75x3 - side
280x5 - mid roundhouse
317.5x3 - front push
355x3 - low roundhouse


OHP (Power Clean first rep) / Rope Pull-ups +3 palm strike per hand and slow 20 count on speedball
73.75x5 / 6
92.5x5 / 6
111.25x3 / 6
138.75x5 / 6
156.25x3 / 6
175x3 / 6


Bridges + static stretches
 
Mixing olympic movements with kicks. That's very interesting and creative of you to do this.
 
Mixing olympic movements with kicks. That's very interesting and creative of you to do this.

Thanks. Got the idea of doing a dynamic movement after a strength movement from an article somebody (Urban, I think) posted probably 9-10 years ago and have just continued with the idea and modified it a little bit. If nothing else, gets me a little more technique bagwork than I would get otherwise.



7/4/2016

Warm-ups and dynamic stretches


ZDL (forgot to do Power Clean first 2 sets) +3 kicks each leg (last flying)
153.75x5 - spinning back
191.25x5 - high roundhouse
ZDL
230x3 - side
248.75x5 - mid roundhouse
286.25x5 - front push

325x5 - low roundhouse


3x6 min rounds of Shoutbox workout timer .3 intensity, 2 min between rounds 1 and 2 and 1 min between 2 and 3.


Stretches



Definitely need to make sure I'm lifting every week and doing a conditioning workout of some sort during the week. Gas tank has gone to crap. Going to repeat this workout next week in hopes of getting my pressing in as well.
 
Thanks. Got the idea of doing a dynamic movement after a strength movement from an article somebody (Urban, I think) posted probably 9-10 years ago and have just continued with the idea and modified it a little bit. If nothing else, gets me a little more technique bagwork than I would get otherwise.

Wow, talk about a blast from the past. That brings me back to those times when I first discovered Urban's Soapbox page that was hosted on Geocities. He had a profound influence on me. I got into powerlifting for strength because of him.
 
Wow, talk about a blast from the past. That brings me back to those times when I first discovered Urban's Soapbox page that was hosted on Geocities. He had a profound influence on me. I got into powerlifting for strength because of him.

Lol. Urban, Fatty Lusst, Standard, Smashius, Finnegan... Do any of them still post anymore? I haven't done much more than update my log since I got married, and I think they had all pretty well disappeared except for a rare appearance then (6 years in august).
 
7/9/2016

Warm-ups and dynamic stretches



Power Clean +3 kicks each leg (last flying)

153.75x5 - spinning back

191.25x5 - high roundhouse

ZDL

230x3 - side

248.75x5 - mid roundhouse

286.25x5 - front push

325x5 - low roundhouse



OHP (Power Clean first rep) / Rope Pull-ups +3 palm strike per hand and slow 20 count on speedball

75x5 / 4

95x5 / 4

113.75x3 / 4

122.5x5 / 4

141.25x5 / 4

160x6 / 4



Bagwork

1x4min round triple punch drill. Started to do a round of Tabata punching but ran out of gas.



Bridges + static stretches



Recovery between lifting sets sucked. Need to do some conditioning.
 
7/13/2016

Warmup


Bagwork

3x6min rounds, 1 min between rounds, shoutbox MMA workout at .3 intensity


Stretches





7/17/2016

Warm-ups and dynamic stretches



Power Clean +3 kicks each leg (last flying)

153.75x5 - spinning back

191.25x5 - high roundhouse

ZDL

230x3 - side

267.5x3 - mid roundhouse

306.25x3 - front push

345x4 - low roundhouse



OHP (Power Clean first rep) / Rope Pull-ups +3 palm strike per hand and slow 20 count on speedball

75x5 / 4

95x5 / 4

113.75x3 / 4

132.5x3 / 4

151.25x3 / 4

170x4 / 4



Some stretches
 
7/19/2016

Splitting firewood for awhile. Not sure how long.





7/23/2016

Warm-ups and dynamic stretches



Power Clean +3 kicks each leg (last flying)

153.75x5 - spinning back

191.25x5 - high roundhouse

ZDL

230x3 - side

286.25x5 - mid roundhouse

325x3 - front push

363.75x3 - low roundhouse

  • Estimated 1RM is 400lbs


OHP (Power Clean first rep) / Rope Pull-ups +3 palm strike per hand and slow 20 count on speedball

75x5 / 4

95x5 / 5

113.75x3 / 5

141.25x5 / 5

160x3 / 5

180x3 / 5

  • Estimated 1RM 198lbs


Bagwork

1x4min round triple punch drill

1x4min round Tabata punching



Bridges + static stretches
 
8/7/2016

Warm-ups and dynamic stretches



Power Clean +3 kicks each leg (last flying)

156.25x5 - spinning back

195x5 - high roundhouse

ZDL

235x3 - side

255x5 - mid roundhouse

293.75x5 - front push

332.5x3 - low roundhouse - should've been 5 but didn't have it in me.



Ran out of gas to do anything else.



8/10

8 Sets of 20x Squats, 10x Push-ups, 5x Pull-ups from 5:45 - 6:15. Total of 160 squats, 80 push-ups, and 40 pull-ups in 30 minutes.


Bridges and stretches
 
8/13/2016
Warm-ups and some kicks


ZDL +3 kicks each leg (last flying)
156.25x5 - spinning back
195x5 - high roundhouse
- forgot to do power cleans the first set so I just decided to skip them on ZDL warm ups this week period
235x3 - mid roundhouse
255x5 - side
293.75x5 - front push
332.5x5 - low roundhouse


OHP (Power Clean first rep) / Rope Pull-ups +3 palm strike per hand and slow 20 count on speedball
75x5 / 5 - (should’ve been 77.5)
96.25x5 / 5
116.25x3 / 5
125.x5 / 5
145x5 / 5
165x8 / 5



Bagwork
1x4min round triple punch drill
1x4min round Tabata straight punching
1x4min round triple punch drill


Bridges + static stretches
 
8/17 - Did a little digging and cutting through tree roots with a shovel on the little hill next to our creek bank.




8/21/2016
Warm-ups and some kicks


Power Cleans +3 kicks each leg (last flying)
156.25x5 - spinning back
195x5 - high roundhouse
ZDL
235x3 - side
275x3 - mid roundhouse
312.5x3 - front push
352.5x4 - low roundhouse


OHP (Power Clean first rep) / Rope Pull-ups +3 palm strike per hand and slow 20 count on speedball
75x5 / 5 - (should’ve been 77.5)
96.25x5 / 5 - forgot to do speedball
116.25x3 / 5
135 - forgot to do this so I doubed up on 155
155x3 / 5
155x3 / 5
175x5 / 5
195x1
205x1
Wife decided to test her deadlift with the same weights I was pressing, so I did a few singles beyond my prescribed set to work with her.


Bagwork
1x4min round triple punch drill
1x4min round Tabata straight punching
A few 4-punch drill set


static stretches
 
8/27/2016

Warm-ups and some kicks



Power Cleans +3 kicks each leg (last flying)

156.25x5 - spinning back

195x5 - low roundhouse

ZDL

235x3 - side

293.75x5 - mid roundhouse

332.5x3 - front push

371.25x1 - high roundhouse

400x1 - mid roundhouse

  • New All Time 1RM PR, BW 210


OHP (Power Clean first rep) / Rope Pull-ups +3 palm strike per hand and slow 20 count on speedball

77.5x5 / 5

96.25x5 / 5

116.25x3 / 5

145x5 / 5

165x3 / 5

183.75x0, (did 2 jerks and negatives) / 5

  • Just did not have it in me today. Probably fried my brain on the ZDL max.


Bagwork

1x4min round Tabata straight punching



Bridges and static stretches
 
Last edited:
9/5/2016

Warm-ups and some kicks



Power Cleans +3 kicks each leg (last flying)

95x5 - spinning back

+ jerk after clean and same side palm strike after each kick

135x3 - low roundhouse

155x3 - side

175x3 - mid roundhouse

195x1 - front push

205x1 - high roundhouse

215x1

225x0 - 2x attempts but chain just wasn’t firing right. Decided to drop down to do some heavy singles and attempting good firing chain and form. Took a video for form check. Please feel free to leave pointers.

205x1

205x1 - video start -

205x1

205x1 - video end

205x1



Bagwork

1x4min round triple punch drill

1x4min round Tabata straight punching

1x4min round triple punch drill

~3min roundhouse kicks on my new bag



Static stretches and bridges
 
9/11/2016

Warm-ups and some kicks



Power Cleans +3 kicks each leg (last flying)

160x5 - spinning back

200x5 - low roundhouse

ZDLs

240x5 - front push

260x5 - mid roundhouse

300x5 - side

340x5 - high roundhouse

  • Wanted to do pressing but just laid on the ground for a few minutes after my kicks. I need to work some LSD cardio into my week...


Bagwork

4x6 minute rounds of shoutbox MMA timer, .2 intensity. Did a few extra combos between most of the ones called out, but had very little sting on most of what I did and sat down an extra minute or so a couple of the rounds.



Static stretches





9/12

Walked ~.75 mile in 15 minutes while pushing my 2 y.o daughter in the wheelbarrow.


9/14

Walked ~.9 mile in 20 minutes while pushing my daughter in the wheelbarrow. I need to use the other wheelbarrow next time so there’s more cushion from the wheel so it doesn’t shake her around as much.
 
9/17/2016

Warm-ups


Power Clean & Jerk +3 kicks each leg (last flying) and same side palm strike after each kick
95x5 - spinning back
135x5 - low roundhouse
155x3 - side
175x3 - mid roundhouse
185x2 - front push

195x1 - high roundhouse
205x1 - front push
215x1 - front push (standing kicks only)
225x1

235x0 - made 2 or 3 attempts but didn’t get it high enough to get under on the clean

205x1

205x1

205x1

205x1

205x1



Bagwork

1x4 min Combos

1x4 min “Tabata” interval straight punches



Worked a little on adding 1 final layer of carpet padding to my wrestling mat. Gotta run to do some stuff. Will try to remember to stretch and bridge later this evening.
 
10/8/2016
Warm-ups

Power Clean & Jerk
95x5
115x5
135x5
155x3
175x3
185x2
195x2
205x1
215x1
225x0 - did 2x half high pulls
225x1 - Catch was very sloppy, about half a curl, and I didn’t get under the first jerk enough, but got the jerk on the second attempt at it.

205x1
205x1
205x1
205x1
205x1
205x1
205x1


Bagwork
5x3 minute rounds of shoutbox MMA timer, .3 intensity.


Static stretches


Last couple weeks have been kinda full leaving me without either time or ambition to lift. I did get a pretty good workout splitting firewood on the 25th, though. Was planning to lift that day but needed to make some progress on the wood pile and feel accomplished on that.
 
10/19/2016
Split firewood for about an hour.




10/22/2016
Warm-ups


Power Clean & Jerk + 3 kicks per leg, last flying
95x5 - front push
115x5 - high roundhouse
135x5 - side
155x3 - mid roundhouse
175x3 - spinning back
195x2 - low roundhouse
215x1
225x1
245x0 - made somewhere between like 6 and 8 attempts. Just was not getting enough explosion in my shrug or dropping down far enough to catch the bar on the clean.


Static stretches




11/12/2016
Spent about 2 hours moving and stacking firewood.

Jump rope


Power Clean & Jerk + 3 kicks per leg, last flying
135x5 - front push
ZDL
225x5 - high roundhouse
DOH DL
315x5 - side
Mixed Grip DL
365x3 - mid roundhouse
405x2 - front snap
425x1 - low roundhouse
445x1 - front push
465x1 - high roundhouse
485x1 - side
505x1 - mid roundhouse
525x1 - front snap
545x0
545x0 - Didn't break it from the ground either attempt.


Bagwork
1x4 minute round "Tabata” interval straight punches


Static stretches
 
Last edited:
11/19/2016
Jump rope + some dynamic stretches




ZDL + 3 kicks per leg, last flying
135x5 - spinning back
175x5 - high roundhouse
205x5 - side
235x3 - front push
265x3 - mid roundhouse
295x2 - low roundhouse
325x2 - front snap
355x1 - high roundhouse
385x0
385x1 - mid roundhouse
415x0
415x0
415x0 - spinning back
Got it nearly to my knees each time but just couldn’t finish it from there.
Attempts Video




OHP (Power Clean first rep) / Rope Pull-ups +3 palm strike per hand and slow 20 count on speedball
85x5 / 5
105x5 / 5
125x3 / 5
145x3 / 5
165x2 / 5
185x1 / 5




Bagwork
1x4 min round combos
1x4 min round "Tabata” interval straight punches
1x4 min round triple punches




Neck Bridges
Static stretches




Deuteronomy 34:7 - ”And Moses was an hundred and twenty years old when he died: his eye was not dim, nor his natural force abated.” - At almost 32, I’m close to beating my all time bests, but I have some work to do.
 
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