Up, Up, and AWAY!

[SmallvilleCK]

Stats

33 years old
5'11"
192 (190-200)

Goals

Increase reflexive core strength and stability
Improve striking (first boxing, then adding in muay thai)
Resume lifting for strength, endurance, and SI joint stabilization
Resume BJJ
Eventually take an mma/boxing match or do another BJJ competition

 

[SmallvilleCK]

Sunday 8/17/14

3 rounds of 5 minutes shadowboxing, 1 minute rest
2 rounds of 5 minutes heavy bag, 1 minute rest


Monday 8/18/14

1 hr padwork with Chris


Tuesday 8/19/14

SOHP

Bar*10
95*5
135*3
185*1
185*1
185*1
185*1
185*1

High bar squat

95*5
95*5
95*5
95*5


Wednesday 8/20/14

5 rounds of 5 minutes shadowboxing, 1 minute rest


Thursday 8/21/14

Bench

Bar*15
95*8
145*5
235*3
285*2


RDL's

Bar*10
95*8
135*8
205*8


Friday 8-22-14

12 rounds of 3 minutes shadowboxing, 1 minute rest


Saturday 8-23-14

SOHP

Bar*10
95*8
135*3
195*1
195*1
195*0
195*1
195*0
195*1
195*1
145*9
145*6


RDL's

135*10
185*10
235*10


Notes

*Bench felt rusty after such a long layoff, I smartly didn't push for a heavier single after the 285 double. Very little chest soreness, mostly erectors.

*3 minute shadowboxing rounds took significantly, surprisingly, less energy out of me than 5 minute rounds. Emphasis on using less hip rotation/more core for 1s and 2s, and more hip rotation/same core for all hooks and uppercuts.

*Didn't do movement prep properly on SOHP 8/23 and it showed in the missed singles. Also getting sick which I didn't realize until late last night, which surely compromised strength levels too. Finally, I could feel a lack of explosiveness from all the increased shoulder stress (upped shadowboxing volume, adding in bench and resuming SOHP more regularly). Next time will be better.

*RDL's thus far don't seem to tweak SI joint.

*Started erector bodywork with my wife last night, so far today only good effects/also doesn't seem to have destabilized SI.

 

[Aleks Sytsevich]

Is this relevant?

 

[modena1983]

Aye kal.

 

[SmallvilleCK]

Is this relevant?

It is. How in the world did you know?

 

[SmallvilleCK]

Monday - 8/25/14

Workout 1

KB swings

25 swings@70 lbs
Turkish get-up*1
25 swings@70 lbs
Turkish get-up*1
25 swings@70 lbs
25 swings@70 lbs




Workout 2

Shadowboxing

8 rounds of 3 minutes, 1 minute rest

 

[Ethan]

Welcome (back?)

 

[Jebus Korea]

Welcome back!

 

[SmallvilleCK]

Welcome (back?)

Welcome back!

Thanks guys!

 

[SmallvilleCK]

Tuesday - 8/26/14

Bench

Bar*10
95*10
145*8
185*5
235*3
285*1
305*1
255*5 - Going for 7 but felt a not-healthy twinge in rt pec, similar to what I felt 3 years ago when I last decided to start benching again. This time I played it safe and decided to stop instead of continue pushing. Sometimes you get to take advantage of hindsight being 20/20.


Squats

Bar*10
95*8
145*8
145*8 - Ran out of time, but everything is coming back online nicely.



Wednesday - 8/27/14

Shadowboxing

8 rounds of 3 minutes, 1 minute rest

I'm going to change the format a bit, go back to using music and doing 5 minute unscripted rounds; I haven't been as successful with trunk activation and shoulder looseness with a scripted format.

 

[SmallvilleCK]

Friday - 8/29/14

Sparring with Chris - 5 rounds of 5 minutes, 30%-80%.

 

[SmallvilleCK]

Saturday - 8/30/14


SOHP

Bar*10
95*5
145*3
185*1 -Very, very fast
205*1
205*1
205*0
205*0
205*1 - Had to dig really deep for this one.
185*2
145*10


RDL's

145*8
235*8

 

[SmallvilleCK]

Notes for 8/30/14

I missed the 2 singles at 205 due to form.

Did better than last time with movement prep, which was the goal. Didn't do a complete job; no rolling or crawling, etc. Definitely under calories for the workout, but timing was off with work and meals.

I don't think the pec strain was too limiting today.

Goal for next SOHP day: complete movement prep, adequate calories, and stick to 145-165 for form work. Emphasis on pushing myself down under the bar and shifting stability to abs and glutes.

 

[SmallvilleCK]

Monday - 9/1/14


Shadowboxing
4 rounds of 5 minutes

 

[SmallvilleCK]

Wednesday - 9/3/14

Squats

Bar*10
95*8
145*5
185*3
235*2
305*2


Shadowboxing

3 rounds of 6 minutes

 

[SmallvilleCK]

Thursday - 9/4/14

Padwork with Nelson

50 minutes

 

[SmallvilleCK]

Saturday - 9/6/14

Bw still hanging around 195

Squats

Bar*10
95*8
145*5
185*3
235*2
305*1
335*2


Good speed and depth on all of them. Didn't have time for SOHP or boxing so I'll get it in tomorrow and Monday. Strength is coming back really quickly.

 

[SmallvilleCK]

Monday - 9/8/14

I only had 20 minutes so I just did some necessary, foundational basics that would further my underlying primary goals.


Good Mornings

Bar*8
95*5
95*5
95*5
95*5


Superset with

Anti-rotation circuit: 20 lb dumbbell, one side at a time, emphasizing no stabilizers other than trunk/obliques

Seated, feet together OHP*5/side
Seated, feet together curl*5/side
Seated, feet together chest press*5/side
Seated, feet together chest fly*5/side

Repeat after each set of GMs


Fantastic reflexive core activation and carryover throughout the rest of the day.

 

[SmallvilleCK]

Tuesday - 9/16/14

Oblique/rib is healing up from jiu-jitsu nicely but slowly. I still can't do a full valsalva, or allow the ribs to accordion down at all, which has made almost everything very difficult to do.


Squats

Messed around with front and back squats, 5 sets of 10 @ 95lbs, with as much pressure as I could and not elicit the oblique snap. Just working on rock solid pelvis and abdominal bracing without causing the rib pain.

I'll do it again in a few days and should be able to go heavier and harder. Boxing tomorrow (17th).

 

[SmallvilleCK]

Wednesday - 9/24/14

Squats up to 3x325
Light bench, no pec tenderness left over
Ab work
Resets