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Old 05-24-2011, 06:04 PM   #71 (permalink)
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What! Two noteworthy workouts in as many days? What evil magic is this!?

So today I did another workout with my training partner.

This one started out with the usual padwork. Felt really solid with this one. I worked several combinations that were sort of based on a few previous combinations that I tried to cut up and strip down to make them more efficient (if that makes any sense).

They were, to the best of my memory:
jab-cross-lead hook-rear uppercut
jab-jab-cross-lead hook
jab-cross-lead uppercut-rear hook
jab-jab-cross-lead uppercut-overhand

What to me was more important that the fact that the combinations felt solid it was more that I felt solid. My straight punches didn't feel like I was reaching, my rotational punches felt like I was turning the perfect amount. All in all I feel like my boxing is actually coming along. I think one of the areas I have paid little attention to was my pure boxing, using it mostly for straight rangy punches or to set up kicks, or just to brawl instead of box. Now I'm working on changing that and (trying to) make myself a much more technically sound and versed fighter.

Beyond the padwork was takedowns and takedown defense. He's competing in Sanshou at the classic, and a funny thing about Sanshou: Its essentially MT with takedowns. So MT, but better (as applied to MMA). It began with me shooting on him. My takedowns have never been spectacular in any way. I shoot low and kind of grind through them and eventually throw my opponent enough off balanace he dumps over onto his side. However in Sanshou (Sanda) there can only be two points of contact at any time, so the shooter has to shoot without dropping to a knee (muey...hard).

I was able to make the change in my style but it felt awkward. Another problem with me is that I lack the explosiveness you need to shoot at the hips and succeed. So I need to definitely work on my powercleans, deadlift, and squats to properly emulate the takedown style of a Sanda fighter, and it would probably be a good idea to do that anyway!

After that I spent a couple minutes on my hip throws. I used to be much better at it than I am now. Mostly because my training partner knows how to defend them now, and is mad stronger than six months ago when it was easy. I worked a total of about 10(ish). And succeeded on a grand total of about 3(ish). I also worked a simple trip that entails me pretty much stepping behind his right foot with my left (or vice versa) and hooking my angle behind his, then dumping him over on that side. Doable, but definitely needs major refinement. I need to work on the explosive strength in my core, hips and legs to reduce the failure rate on most if not all of these techniques.

Diet is the same as yesterday. Today I've only eaten a protein shake as well as a chicken breast and some weirdo mini potato thingys that my training partner made. I need to eat more to maintain a high motabolism, but I also have to make sure what I eat is the right kind of foods, at the given time. So, to avoid any critical mistakes, I'll just eat when I'm hungry until I can figure something out for a better execution of the dietary side of things.

Edit: Excitement level for the Classic at over 9000! Have been looking over their recommended hotels, which ones they provide shuttle transportation from, times for events of interest (BJJ/Sanda/MT/MMA Demos, last year Couture and Maynard were there/etc). This is a really serious event with so friggin many opportunities to learn. Very excited at the prospect of going, which is pretty motivating for workouts.
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Old 05-27-2011, 06:07 PM   #72 (permalink)
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Pretty much the shortest partner workout ever.

Padwork. That was it. Padwork.

Worked on keeping my boxing tight again. And relying on long rangy punches to hold together or to finish combinations less. I also noticed a silly flaw in my stand up I hadn't noticed after years. When I throw an uppercut, I like to follow it up with a straight cross. The problem is that I don't snap my body back to center after the uppercut so I FEEL off balance. I'm not off balance but it feels like I am, so I kind of enact that instinct to restart, which throws off the timing big time. I'll have to spend a few days working hard on the lead uppercut, cross combo to get that piece of body mechanics in step.

The combinations I worked, to the best of my memory were:
jab-cross-lead hook-rear hook
jab-jab-cross- lead uppercut-rear hook
jab-rear uppercut-lead hook-cross
jab-cross-lead uppercut-cross(kind of felt like it was becoming an overhand due to balance issue, but I felt comfortable with it so I may just treat it like an overhand)

Beyond the padwork, my partner and I played around with some squats but nothing serious.

Was supposed to workout with my partner again today, but last night helped a buddy move into his new third floor apartment. Who the f*ck lives on third floors anyway! And I may have pulled a muscle in my back, iced and tiger balmed, feels a bit better today. Suffice to say I canceled for fear of agitating it any further.

Hope to get another 3-5 partner sessions in this coming week but don't know how doable it'll all be.

Diet was fail HARD yesterday, but outside of that have been trying to keep calories, fats and carbs in a balance. I think I've mostly succeeded but can't seem to get the negative numbers I need to drop weight for the classic. Over time it'll happen (I suspect) but I want to drop into the weight class early so I can reaclimate to my limitations. I'd hate to be in the ring at the classic and realize I'm able to land a combination I didn't know I was able to do in training.

I need to add lifting to my regular routines, for the simple reason of more burned per week. I used to love lifting, but now I friggin hate it. I don't know what magic I lost, but I must go upon a quest to recapture it!
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Old 06-05-2011, 02:41 PM   #73 (permalink)
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Did a couple solid workouts this past week.

The first was kinda of short. More just a pad session to get the sweat flowing. It was more of the same. Tried to keep my punches tight and strong without being too rangy. I think I also need to work on more targetted striking because alot of the time I land its to the side of the head or to the top of the face. Need to adjust to striking lower on the face, and aiming for the jaw. Still thinking of a way to do this that doesn't require me strapping my training partner to a pole....

The second workout of the week was a combination padwork/lift. The padwork was really meh. We (for some god awful reason) did not stretch before hitting the pads. So I felt really sluggish and couldn't make my body do what I wanted it to. Next came a bit of takedown/takedown defense. I felt horrible missing several hip throws and only succeeding on maybe one.

Lifting for the day was my training partners planned lift for the day. Its coined "Max Effort Lower Body." He described a template which is using to design workouts and this is a product of said template:

Good Mornings 8x3 Not a fan of these at all.
Squats 4x10 lowered the weight significantly to get here from a power lifting weight to sustain through the workout, kinda of felt blah
Lower Back Extensions 2x12 always enjoy these, in hindsight probably should have done more sets
Glute-Ham Raises 2x8 I f*cking hate these. They put rediculously unnecessary pressure on my knees. Never again.
Kneeling Squats 3x8 Felt weird, not sure what muscles I worked for MMA, awkwardly sexual movement though...

My training partner is considering a career in S&C and wants to try his hand at this career option. I most definitely jumped on the opportunity to have an S&C coach potentially. I think we just need to work out exactly what I want/need. But I'm definitely excited for the prospect of some kind of leadership in this area which has always been kind of on the back burner for me.
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Old 06-08-2011, 01:05 PM   #74 (permalink)
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-Insert snazzy content title-

So its been a couple days and I've managed a couple more solid (feeling) workouts.

After watching Guida dry hump the f*ck out of Pettis I texted my training partner and set up a rolling session. Hell no! am I gonna let a mofo do that shit to me.

The rolling was broken down into three section. 1. Full guard grindage. 2. Guard passing grindage. 3. Submission fighting. 3/5 total rounds.

In part 1, attempted a handful of submissions including a triangle, armbars, and a kimura. The triangle was fail, I have never ever been able to sink a triangle on my sparring parnter. I blame my medium frame, his large frame and huge shoulders/core, also some technical failures on my part. I was able to maintain wrist control the whole time. The kimura attempt was a last ditch effort near the end of the round. I was hoping to at least get a sweep out of it, but I failed and the round ended. I took only a minimal amount of GnP because I tied up one arm, and wrist controlled the other for the majority of the round working for the armbars/triangle.

Part 2, I failed on a level I rarely ever manage to fail. Within the first 60 seconds of the round I got mounted. When I tried to buck and roll to escape, I had may back taken. And I spent the next 4 minutes flattened out on the mat trying to minimize damage, roll back over or escape. I failed on all counts and got pwned so damn hard it hurt (literally).

Finally, Part 3. I started on the bottom and got put into a cricifix (there's some major flaw in my game that really makes this technique easy to sink on me). When he was unable to secure and maintain the crucifix, he transitioned to the mount. This time when I bucked and rolled, I got the sweep and ended up in side control. I kept the position for the rest of the round where I worked for cross body kimuras and an inverted armbar.

So net my training partner decided he would like to try it on the bottom for parts 2 and 3. So that happened.

Part 2-2. I was in full guard and I defended a couple subs and an attempted sweep before transitioning to side control. Where I spent the majority of the round landing some GnP.

Part 3-2. This time I had another stupid fail. My training partner went for a triangle, and instead of defending it I herped the derp and fell right into it. We went back to one, and I broke the guard and transitioned to the mount. From there I took the back. My partner managed to shake me off and I somehow ended up in an armbar. I'm not sure what happened but all of a sudden I was in pain. I defended and ended up in side control.

I've taken from this I have to work really hard on my ground game if I want to be able to do anything there. I work for positions and stay calm, and think I know what I'm doing on the ground, but somehow still get outgrappled. Work must be done to fix that, not sure what kind, but we'll see.

Yesterday I did some lifting with my training partner. He has his scheduled lifts and I jumped in on this one. It went:

Incline Bench 6x1
Close grip bench 5x5
Overhead press 3x10
Flat bench 3x10
Overhead tricep extentions 4x10
Lat Pullovers 3x12

When it comes to the diet stuff its been kind of back and forth. These past couple of weeks I've been eating more fruits and vegitables and cutting back even further on processed foods and ALMOST cut out fried foods. There are a few occassions where I just can;t say no to something as nomz as home made fried potatoes. Other than that its been pretty solid though. However, I've noticed a new trend from my family when it comes to purchasing food. Since they've bought less processed garbage and fatty fried food, they've replaced it with sweets.

I opened the pantry and found, to my utter dismay, swiss cake rolls, chips a'hoy cookies, pudding and potato chips. Why must I constantly be tempted! But there's some kind of light at the end of the tunnel. All my math figures, as well as a friend of mine's word suggests I'll be moved out in about a year. So I just have to deal with all the temptation and frustration for only an entire goddamn year!
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Old 06-11-2011, 12:41 PM   #75 (permalink)
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Maxed yesterday so my snazzy new S&C coach can figure out weights.

Lost about 10lbs on my bench due to procrastinating like a leuzur! But added 10lbs more to my deadlift somehow (probably by being less of a -explative-)...

Apparently he noted flaws in my form due to muscular failures. Ecited to be lifting again.

The workouts I'll be doing have been at least conceptually broken down for me. It works out as:

Monday - Dynamic Effort (with a lean towards the upper body)
Tuesday - Max Effort (Lower body)
Wednesday - Recovery
Thursday - Max Effort (Upper body)
Friday - Dynamic Effort (with a lean towards lower body)
Saturday/Sunday - Recovery

He said he doesn't want me to know what exercises I'll be doing, because I'll probably be unwilling to do it if I know in advance. He also says I will curse at him profusely thoughout each workout. He knows me remarkably well...
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Old 06-13-2011, 01:09 PM   #76 (permalink)
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So today was Dynamic Effort upper body. The workout was as follows:

Cicuit set x3
Progressive Distance farmer's walks x3 at 20, 30, 40ft
Hang clean & jerk x6
Overhead tire sledge x6 per side
Progressive distance Zercher carry x3 at 20, 30, 40ft
Hang clean & jerk x6
Overhead tire sledge x6 per side
Progressive distance Overhead carry x3 at 20, 30, 40ft
Hang clean & jerk x6
Overhead tire sledge x6 per side

This was death. A thousand deaths.

As expected I cursed at my S&C coach pretty much the entire time. With nuggets of greatness like, "I will kill you a thousand times and raise you a thouand and one just to slap you in the face!" or "I will kill you and everyone you have ever loved you son of a bitch!"

Near the end a thought dawned on me. You have to know someone pretty well for you to be able to say "I will kill you and everyone you have ever loved," and they reply with, "Oh you. Now finish your set."
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Old 06-15-2011, 11:59 AM   #77 (permalink)
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Lifting again.
Max Effort lower body:
Front Squats - 5x5
Deadlift - Dropset
Cabled Abdomenal contractions - 4x15

Workout while appearing small was friggin solid. Because I worked deadlifts and squats the same day I actived just about every muscle in my core, hips and legs. Which means, my back, abs, ass(f*ck your glutes!), hamstrings, quads, and calves, along with all the necessary stabilizers, all ache at once. Skillfully done S&C coach, skillfully done.

During this workout I felt quite a significant rage in the direction of my training partner. This was mostly due to being tired and having this mofo telling me, go do that, go do this. I didn't threaten to murder his family this time, which is a good thing right?

For my diet. I hadn't noticed until just recently how little I've started eating recently. I've been dumping a shitton of fruit into my diet. And I think chocolate has been replaced by watermelon as my insatiable hunger food. And milk is pretty much the greatest tasting thing man ever put inside a rigid plastic shell. (disclaimer moment) however I did go to Buffalo Wild Wings and feast on some snazzy wings yesterday, so... its still a bit back and forth.
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Old 06-17-2011, 06:04 PM   #78 (permalink)
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Lifted. Max Effort Upper body

Flat Bench Press 5x5
Inverted Rows 3x8, 6, 6
Seated Rows 8x10, 8, 6, 4, 2, 4, 6, 8
Close Grip Bench 5x5

I had hoped for the cabled abdomenal contractions to be a regular thing since their applicableness was very applicable and I enjoyed doing them. But forgot to ask, and obviously they weren't a priority.

All in all the workout was solid. The next day my lats/chest and arms are sore but not ungodly so. My left hamstring is still killing me. To the point where I canceled Dynamic Lower today and rescheduled for tomorrow, along with padwork/sparring etc. I don't even know if that'll still be on. There's a fairly significant pain in the hamstring, as well as stiffness and its right behind the knee. The knee itself (right beneath the knee cap) also aches profusely. I'm not one to go to the hospital for anything, but I'm genuinely considering perhaps seeing if I can have some x-rays or something to see if there's a damaged tendon/ligament (this is due in part to the fact that tiger balming the f*ck out of it has had zero effect) or wait, and see if the muscle is just strained, time will solve a strain.

Diet has had a couple hiccups the past couple days. I can't remember what I ate, but I remember it being unhealthy for dinner the day before yesterday so...yeah, hiccup. And I may have had a pudding snack pack at some point...its all a blur of apathy.

Anyway, I'm rethinking my goals a lot lately. Maybe due to the injury I've got a fear streak in me that's causing it, or maybe I'm just less interested than I was a few years ago. I don't really know. All that matters at the moment is tomorrow I've got more shit to do.
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Old 06-22-2011, 11:24 PM   #79 (permalink)
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Holy double posts Batman!
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Old 06-22-2011, 11:24 PM   #80 (permalink)
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Knee is in decent condition. I think the issue was simply a strain on the muscle. Minimal activity has helped to minimize and problems and its continuing to improve--slowly, very slowly.

Workouts over the past couple days:

6/21
Padwork. Worked a half dozen combinations. About 30-40 minutes of pads.

Circuit set x4

BW squats x15
Walls sits x30 count
Split squats x8 per side
Side walks x15 -- "lengths" of about 12-15ft and back
Bridge holds x30 count

6/22
Pads and sparring.

Padwork was more indepth this time. Worked similar combinations as the day before:

Jab-cross-lead hook
Jab-rear uppercut-lead hook
Jab-rear hook-lead hook
Jab-cross-lead uppercut-rear hook
Jab-jab-cross-hook-rear uppercut
Jab-jab-slip-rear hook
Jab-cross-lead uppercut-rear hook-lead hook-rear uppercut

The last one is more of just a burner. Its a long string of punches that work almost the full range and make the core/shoulders ache after a long series of rapid fire punching. I like to do it late in a session because it rearlly makes you work much harder that the smaller perfected technique oriented combos.

After that was sparring -Sanda Rules- this time.

I got out rolled by a more versatile fighter. While I threw a few lazy front kicks and some solid low kicks (if I do say so myself!) he landed with side and front kicks more often and about the same on round kicks. He moved me around much more easily with his punches than I was able to him.

But when he managed to get me cornered I felt like I countered well. I landed a solid straight--he thought hook, I thought it was a straight, and I threw it so God dammit it was a straight!--that landed flush, and he countered with a flurry of hooks that made me cover up and look for another opening. The hooks hurt, but I don't have a headache so I guess not enough for me to be concerned!

I went for a takedown attempt in the second, and again in the third, but was stopped on both occassions because I kept putting my knee on the ground (in Sanda no more than two points of contact even during a takedown). I'm so used to the low and deep MMA takedown that the Sanda one is hard to emulate.

I also clinched in the second. I HAVE to work on setting up the clinch because I took a lot of punishment to get there. When I was there I landed a handful of body punches and a knee before my partner shook it off. My partner landed a knee as well but I didn't feel it and it was only mentioned afterwards. The knee I landed he recognized, but he was unphased.

Diet feels okay. I still need to cut more fatty foods out overall, and find healthy alternatives. But for the moment the occassional f*ck up isn't going to kill me.

I think I'm experiencing phantom results simply due to my body adjusting to being more active than the past couple months. I've still got three more weeks before I do a weight check and see where I am. Don't expect me to post it here unless its something to be proud of!!!
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