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Old 09-30-2010, 10:15 PM   #21 (permalink)
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Oh, yeah. I thought it was a triangle, but I couldn't remember, and felt a guillotine is more likely given that that's one of the only things I've ever subbed you with before. Also I tried for like, thirty guillo's tonight.

-North
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Old 09-30-2010, 10:16 PM   #22 (permalink)
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Originally Posted by North View Post
Oh, yeah. I thought it was a triangle, but I couldn't remember, and felt a guillotine is more likely given that that's one of the only things I've ever subbed you with before. Also I tried for like, thirty guillo's tonight.

-North
I believe it was exactly 37. I'm kidding I have no ******* clue, but it was a helluva lot of 'em!
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Old 10-06-2010, 10:25 PM   #23 (permalink)
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Wicked, wicked tired.

The past few days I haven't lifted or done much else in terms of working out because I've been doing a lot of work around the house.

Diet during that time wasn't great, but wasn't terrible.

Although, yesterday I worked out with a friend. Did pads, about 20-30 minutes for the each of us, and then we sparred, 3, 3 minute rounds. Was a really good session. No real injuries to speak of, save for reawakening an old hand injury right at the start of sparring. But it is what it is, no helping that. Practiced my body shots on the pads a lot, and got in a few during sparring. Really worked the body I think, combining body punching with kicks to the body, and alternating attack methods well. Things to work on: Use angles when attacking more (I used them a lot, and well, when retreating or defending), keep the hands up in better fashion, don't cross my feet/legs. I only did it a few times, and not when it really mattered, but still, bad habit is bad habit. Commit more. That's about it.

Diet today included my mass builder in the morning, whey after my lifting session, and I don't even remember really what I ate. Bunch of beef and potatos at dinner, I know.

Lifted. Chest/Triceps. Good lord. I'm so tore up now. Flat bench, dumbbell incline bench, military press, dips, overhead extensions, dumbbell bench flys. Did 3 sets of 10 reps on everything except bench flys and dips. Some of my reps dropped on last sets, but in those cases the weights were up. For example, hit 115lbs on the military press. Hit 80lbs on the overhead extension. Dips; my first set I knocked out 12 instead of 10, second set I went way deep, past normal standards for dip depth. Incline dumbbell bench weight is up, I think - having done iirc 45lbs/dumbbell.

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Old 10-22-2010, 11:12 PM   #24 (permalink)
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Was my birthday Sunday, so I've been in a pretty much perpetual state of anti-sobriety. If there was a time in the past two weeks or so that I wasn't drunk, it was probably because I was hungover.

Anyway. I hardly lifted in that period, I think only twice. The first session was pretty horrific. I did maybe one set of deadlifts (albeit, 200lbs, no wraps, double overhand), one set of reverse curls, and then hit power cleans, which was comedically dumb looking. I unracked it at 135lbs after changing the weight around, and didn't get it more than a couple inches off the rack before I thought, "I don't think I can up this." Reracked, switched weights again, went for 115lbs. I layed her down by the fire, chalked up, hoisted the bird off the floor and got halfway through the flip then bellied her, thinking "I'll just turn this into a continental lift", started changing grip and remembered I wasn't doing clean and press, just power cleans. So I dumped her. Racked and switched weights, dropping down to an easy 85lbs. This being my first time doing power cleans, I'm not too embarassed in hindsight, really. Knocked out a set of 10 and a set of 6 then gave her up. I lifted one other time during this past two week period, doing only power cleans; went up to 105lbs and knocked out about two sets of 10, then called it out of laziness/hangover.

I did a little bit of shadowboxing yesterday, and once last week. Nothing to be proud of.

Corrected my diet these past couple days (though I still have some obligatory drinking to do this month) and today I got the spurt of energy I was looking for.

Did a very short couple of sets of pushups/pushup variations. This was this morning when I didn't think I was going to lift today. Did only about 8 reps per variation, only one set per variation. Started with regular pushups, knuckle (or waistline) pushups, clapping, diamonds, inclines, declines. Finished with broncos and then modified spiderman pushups.

Shadowboxed for about 30-40mins (didn't keep track tbh). A fairly slow paced shadowboxing session, more about playing with attacking at angles versus an imaginary opponent, moving in counterangles to their (offensive or defensive) angles, and counterstriking their (offensive or defensive) counters.

Did about a 20 minute bag session today. Because of the current setup/conditions, I'm not able to really play with angles, or work too much footwork, but it's still something I can hit that gives resistance.

Finally, we come to the real strength training session of the day. Holy. ****. Friday, so it's pull day. Decided to do a focus on grip/forearm, strength and size. Also decided to do a three exercise circuit with fairly compound pulling lifts that would threaten my grip hard and get me a sweat, then after the circuit I would do a few other exercises to make sure I really drained my batteries and got the focus on certain lifts that I wanted to. Breaks down as follows:

Circuit: 2 minutes/exercise, 30 second breaks between exercises, three total rounds (ended up stopping after two, however).
Exercises are as follows (in order):
Reverse Curls @ 35lbs
Deadlifts @ 100lbs
Alternating Dumbbell Half-Curls, Hammer Grip @ 25lbs/dumbbell

Everything that follows is at 3 sets of 10 reps:
Trap pulls @ 35lbs
Shrugs @ 100lbs
Dumbbell Wrist Curls @ 25lbs/dumbbell
Grip trainer (commercial grip trainer, probably only 100lbs of resistance I would estimate)

So, my forearms are killin', my biceps is swelled as hell, my traps look huge, lower back's hit and even my triceps and lats are feelin' it. Really tore up, and I'm lovin' it.

Feels good getting back into it.

-North

Edit: Walked up stairs, and realized my quads hurt too, from so many rapid-fire deadlifts. Went to the store after posting to pick up an 18pack, and walking home, that shit was killer on my forearm. Love this kind of methodology. Must continue this sort of routine, I think.

Last edited by North : 10-22-2010 at 11:23 PM.
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Old 11-18-2010, 12:53 PM   #25 (permalink)
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I spent the better part of October binge drinking and eating like shit. Therefore, I've put on about 20lbs. It's all just fat though, so by getting my diet back on track and getting back into more serious workouts, that should melt off pretty quick.

I did a max deadlift last Tuesday. Got 325lbs, raw. Not the weight I was looking for. I also made attempts at 350lbs and 335lbs. I got those two attempts off the floor, but didn't nearly get lockout at all.

This being said, I decided that what I was missing out of my strength training was goals. I figured that that's why I'm sometimes so wishy washy about lifting - because I have no goals or deadlines for myself. Instead it's just, "oh, I'm lifting to get stronger. Eh. I'll lift tomorrow instead of today." And then tomorrow never comes. So I've set the goal for December 8th, to hit a 375lbs deadlift, raw. That's adding 50lbs to my DL in one month, as well as dropping these 20lbs off my frame. Big goals, but doable, I think.

Friday: Legs. I did squats at only 100lbs, but took it deeper than I ever have before, which felt really good. I then did standing calf raises at bw+90lbs (45lbs/per hand). I did I think 3 sets of 8. The first set however, I did them one leg at a time to try to work on balance/stabilization. I also did farmer's walk, from one end of my driveway to the other and back as one "set" or "rep", and did that eight times. Farmer's walks were at 90lbs, 45lb plate in each hand. Finally I did walking lunges, 3 sets of 8 reps/leg, at 45lbs. The walking lunges really tore my ass up for the next couple days, a big change from my usual reverse lunges. Farmer's walks were amazing, and really hit my grip super hard. Holdling the 45lb plates for calf raises after the farmer's walks hit my grip even harder. Felt the burn in my forearm.

Monday: Pull. Deadlifts @ 275lbs (raw), 4 sets of 3 reps.
Shrugs @ 165lbs, 3 sets of 8 reps.
Reverse Curls @ 55lbs, 3 sets of 6 reps.
Wrist Curls @ 15lbs, 3 sets of 6 reps (per hand).
Weighted Bridge Presses, 85lbs, 3 sets of 6 reps.
One handed, hammer grip deadlifts @ 80lbs, 3 sets of 6 reps (per hand).
I was going for pure strength on the regular deadlifts, and going for strength/mass on the other lifts. I'll be honest, I'm a little vain; I want to get big. The one handed hammer grip deadies were awesome, and I'm so glad I added them. I did them while going up the stairs, so each pull only had to go high enough to get the weight stack to the next step. I feel like this really, really hit my lower back hard. I think next week I'll switch it up and go two steps at a time, to better help with my regular deady form. Weighted bridge presses were pretty amazing too. I could really feel it working in my hips and lower back. I just have to remember next week to throw a focus mitt down before I lay the bar on my hips (owwies!). I'll hopefully add five or ten pounds to my regular deadlifts next week. I'll also up the weight on the one handed hammergrip deadies, lower the reps, and add a set - to focus it more on pure strength instead of strength and mass.

I meant to also practice my overhead snatch (I think it's called), but I was just too beat. I may add either power cleans or good mornings next week, and drop something out, probably reverse curls.

Wednesday: Press. Only did three exercises, but man were they intense. I'll explain my bench press routine:
6 reps @ 95lbs (warmup)
4 reps @ 135lbs (warmup)
3 reps @ 155lbs (semi-warmup)
1 rep @ 165lbs
1 rep @ 175lbs
1 rep @ 185lbs
Failed attempt at 195lbs
6 reps @ 155lbs
8 reps @ 135lbs

I also did dumbbell shoulder press, 3 sets, reps were 10/10/8. Weight was 35lbs per dumbbell for a total weight of 70lbs. Then I did two sets of bodyweight dips, reps were 10/8. And I was just way too spent to go for a third set. Had I not gone so heavy on the bench, I'm sure I could've done way more on the dumbbell shoulder presses, but that's fine. That bench routine puts my new bench max at 185lbs, 20lbs higher than previous. Not to mention that had I dropped out the rep at 165 or 175, and dropped one rep off the 155, I probably could have gotten 195 up. So I'm pretty excited about last night's lifting session, and am really looking forward to next week's.

-----------------------------------------------------------

I spent some time working on chaining kicks, as well as using them at different angles/ranges. Working on some hand combos as well as footwork with punches.
Combinations and concepts are as follows:
1. High inside crescent kick into side kick to leg or body.
2. Feinting lead leg high roundhouse into lead leg high heel hook kick.
3. Turning side kick into shuffle in side kick.
4. Lead jab, ducking cross/overhand while stepping out, lead hand hook/uppercut/shovelhook to body while angling.
5. Feinting lead side kick into spinning back kick.
6. Feinting lead side kick into spinning heel hook kick.
7. Feinting lead side kick into spinning back fist.
8. Getting back into the habit of using back knuckle strikes and standing hammerfists.
9. Axe kick. Speed and power. I aim to start neglecting power for accuracy and more speed, however.
10. Lead jab into lead leg high roundhouse.
11. Retreating in angles while using front kicks for range. Something I'm ok at, but needs to be better.
12. Need to work on power with lead leg roundhouses. They're "fine" for head kicks, strong enough to daze or possibly lay out if I get lucky. But they're about worthless to throw at the body.
13. Need to work on the speed of my rear leg roundhouses. Strong enough to lay someone out, bust up a leg, or mash up the body, but slow enough to be at least poorly blocked on most counts.
14. Lead jab, right cross, turning side kick to body (head?)
15. Feinting lead leg high roundhouse into lead leg high side kick.
16. Bent leg inside crescents versus stiff(er) leg inside crescents; Working with the different ranges of each.

I think I need to go back to kung fu basics and work on my lohan and shoalin longfist stances, as well as my snake drop stance. My beginning dragon form is worth revisiting as well, I think.

Yeahhh. Think that's it for now.

-North
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Old 12-24-2010, 09:04 PM   #26 (permalink)
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Been over a month I guess since my last update, but I can't say there's too terribly much to discuss. I'll say that I've been focusing a lot lately on strength building. Although the ultimate intent is power, and a lot of what I'm doing right now is translating into power, it's a lot of strength building. If that distinction makes any sense. This is because I frankly feel very weak compared to not only other light heavyweights, but to how strong the ideal version of myself should be. Not to mention, I've also been taking an ever increasing interest in powerlifting and Strongman. That being said, here's a link to my strength training blog: http://shnappley.xanga.com/weblog/ That way I don't have to muddy up my training log here with all of that weight lifting business. No offense taken if nobody reads the strength training blog. It's as much as for me as this log here is for me.

In terms of cardio, I've done little. Maybe some light jogging here and there, but nothing intense. It's cold outside, and the ground's covered in snow and ice. No excuses, really, but that's enough to hold me back from doing any major cardio right now. In any case, I've entirely stopped smoking for a while now, I would guess I stopped smoking about a month before my last post. So I'm probably two months smoke free. And I've been lifting this entire time. So I feel like my lungs are stronger than ever, and I'd say my muscular endurance is pretty solid. Not mind blowing or real fighter status or anything, but solid. It'll be better before I ever step foot in a ring or cage anyway, and I feel like I've got enough oomph in my swing that any street thing wouldn't be "going the distance", if you get me.

Diet-wise, I'm as wishy washy as ever. I eat well for a while, then I come on hard times and eat whatever I can get. I'm off the drink for a while, then I come back to the sweet embrace of the creature and dump 2500 useless calories into my body every Saturday night. Even so, I feel slimmer. More sturdy. I would say that the strength training has been helping me to burn. Not nearly as much as real cardio or good dieting would, but it is what it is, and I'll take it for what it is. I'll work more on my weight as time goes on, but January is a bulking month so I won't see any real weight loss until February, at the absolute earlier.

Seeing as this is a martial arts-oriented forum, I s'pose I should talk about what I've been doing in those terms, huh? Like I mentioned, I've been focusing on strength training mainly. Truth be told I haven't done nearly as much for my martial skills as I should've been. At best what I've been doing could be called maintenance, if anything. I stretch a little bit here and there, throw some punches and some kicks. I'll do 15-25 minutes shadowboxing just whenever, every other day if I'm feeling froggy. Sometimes I'll do a little shadowboxing just when I'm bored or anxious, or between sets when I'm lifting.

I'll hone in on the martial arts stuff a little more, just so it doesn't seem like I'm being too terribly lazy or unattentive to my training. I've been throwing the same combination a lot, I notice. Jab, Cross, Jab, Hook. I shouldn't focus too much on any one combination, right? I mean, I need variety, and I don't want to be predictable. Yet at the same time, "I fear more the man who has practiced one kick 10,000 times, than the man who has practiced 10,000 kicks once", you know? Ehh. It's whatever. It's always important to be working on that muscle memory and improving, and that is a solid combination that includes probably the/my most used punches. So I'll settle for now. I'll definitely be working on a bigger variety of hand combinations in the months upcoming. Beyond that, I threw some head kicks the other day. S'alright. Lost some flexibility, but I still feel strong on the rear leg and decently fast on the lead.

Only other thing worth mentioning is that I think the fam is hooking me up for Christmas. Think I'll be getting the (albeit cheap) cam I was wanting, as well as a better mount for my heavy bag, and God willing a double end bag. So maybe in January y'all can have some videos of North doing bagwork to scoff at, eh?

-North
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Old 01-04-2011, 10:09 PM   #27 (permalink)
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My strength training blog: http://shnappley.xanga.com/weblog/. Only remotely important, no real new or exciting updates to speak of, just a few notes.

Worked the focus mitts the other day with a buddy. Trying to ease back into training, and it felt really good, you know? Been a while since I hit the pads or really did some (even remotely) serious martial arts training. Worked on a double jab while moving, which wasn't bad. Wasn't badass or anything, but I wasn't missing the mitts or dying from bad cardio. I then started working a simple jab-cross combination for a bit, as I recall. Not bad, but simple and whatever, started getting a lil winded as we moved around. So the third and final combination I worked on was a jab followed by a rear body hook. We stayed stationary while I worked this combo, and I was still sweating my ass off and losing breath. Just getting both punches in with the elevation change, and that I was kind of repeating the combo rapid fire - yeah I was kind of just being weaksauce and getting tired. Hook felt decent though.

Did a long stretching session yesterday. Spent about 40 minutes just trying to work all the kinks out, especially because my back was feeling a little weird, which is a scary sign. Really tried to hit everything, all the major areas that needed stretch. Then I even went and tried to get the weird spots, hip flexor, front delt/pec area, ankles, wrists, bicep/tricep, rotator cuff. Felt good.

Put in some time today. Took about 15 minutes to stretch and warmup. I was feeling pretty stiff at first, but it worked out. Towards the end of the warmup I jostled something in my back and it hurt like hell, I don't know what's up with that. But I kept warming up and stretching my shit out and it went right away. I then set into a 30 minute session of shadowboxing with a mirror. Started with some simple lead and rear leg roundhouses. Worked on axe kicks; keeping the setup tight and the attack in a nice line. Was getting decent height on those. So then I got into hand combinations, working a double jab, a jab-lead hook, jab-cross, jab-rear hook, jab-lead forearm strike. Threw a few spinning side kicks and a couple spinning hook kicks, which were all pretty bad but were good for getting the blood and sweat flowing. I then worked on a jab-low kick-rear elbow combination that was interesting enough. To finish up I worked on elevation changes for body shots, specifically working on a lunging right cross and a right shovelhook to the ribs. Cooled off with about 15 minutes of stretching. Good stuff though.

Takes thirty days to make something a habit, so I've read. So that means 28 more days and I'll be back into habitual martial arts training. I didn't realize how much I missed training until a day or two ago; my strength training is habitual, but I'm taking a few days break from it, and I'm absolutely climbing the walls from not being able to hit the free weights. I miss that feeling in relation to martial arts, and look forward to getting it back.

I've been eating decently. My weight's sticking at about 220lbs. While I've definitely still got fat on my frame, belly and all that, I feel more solid than ever. More built, more strong, more healthy, everything. A friend even said that I'm starting to get a "V" (I thought he was insulting me at first). That being said, my weight almost definitely isn't going to be changing in January, except for a possible spike. January's a bulking month, a bulking month in which I'm actually expecting some respectable strength gains I might add. Depending upon how my new strength training routine goes in January, I may repeat it (modified, mind you) in February, or transition to a combative sports oriented strength and conditioning routine, as planned. I've been checking out some routines from a trainer named Zach EvenEsh, which are directed towards strength and conditioning for wrestling. So I might be ganking some stuff from some of his workouts and adding some more Strongman implements. We'll see. ((Sorry! Sorry! I know I got into talking about my strength training in my MA training log! Sorry!))

-N
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Old 01-26-2011, 11:45 PM   #28 (permalink)
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http://shnappley.xanga.com/
^Link to my strength training blog. I'll do an overveiw so you don't have to read that though. Short version is that I hit a 200lb good morning that I'm proud of (a PR of about 100lbs). Although my upper body strength isn't even remotely respectable, I got a 195lb bench, about a 10lb PR. Hit a 245lb zercher squat, a squat PR of about 35lbs. And hit a 145lb overhead (front) press. Strength's going up, slowly but surely.

Worked out with a buddy (admittedly, a while ago now). Took turns blasting one another with some kicks, working on blocking and countering, as well as kicking skill (and all the attributes that go hand in hand with those things).

Moved on to working hands on pads. I've got to work on my hand speed and footwork. Power is respectable, I think, but I could increase it exponentially with better foot work. I've got very little pivot on my crosses/rear hooks, so yeah. And in terms of hand speed, it's not bad, but it's not good. A better trained fighter would trump my hand speed, hard. I really try to be good with my hands, and part of that is having fast ones. Lastly, I need to work on throwing combinations to the head. I love working the body, and so I work a lot of hand combos that are directed towards working the body. I guess I have the opposite problem of some other fighters, in that I actually need to work on my headhunting skills.

Tooled around on the ground for a while. Not much to say about it. Just that I did it. Sweated my arse off, probably tapped a couple times, almost got him to tap a couple times, and I defended a couple subs. I'm not very good on the ground, but getting better, maybe.

We practed some takedowns. Mainly though just he shot, and I stuffed them. He got me down a couple times. I have to wonder how it would have gone had we been including strikes as part of it. But, that's not really the point I suppose. I need to get better at stuffing takedowns, and that, is the point.

Things I've been working on on my own since then:

Been working on shoulder flexibility/mobility so I can toss smoother elbows. In that line of thought, I've also been working elbows a bit on the bag as well as while shadowboxing.

I've worked briefly on footwork in relation to movement. Moving linearly, as well as in and out. Did some "light feet" footwork drills; mainly just running up and down stairs and trying to shift more quickly on my feet (while moving in or out or side to side).

Been working my cross a lot on the bag. Trying to focus on getting that pivot for added power. It's there, you know? I can feel the extra power and I suspect speed. But I just need to work it into muscle memory. Integrated the pivot into my 'lunging' cross to the body, and it turned out so smoothly and with so much extra power, I about got hard. I also worked a bit on using the pivot for added speed using elevation changes (offensively or defensively).

I haven't been doing the kind of cardio I should be. It's either some high intensity weight work or bag work/shadow boxing. Too cold and crappy out to go for a run (for me, right now, with my cardio). Going to be trying to at least be getting on the eliptical to burn off some flub, if nothing else.

There's a lot of things that I want to work on. Different exercises to try, kung fu techniques to revisit, new combinations to unlock. But when it all comes down to it, I need to put a lot more time into drilling the basics. It's fine to integrate these "exotic" ideas alongside the tried and true basics, but I need to be putting more into the basics if I'm going to be going about it like that.

-N
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Old 02-08-2011, 09:51 PM   #29 (permalink)
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Synopsis of recent strength training: Hit a 225lb max rep back squat - a PR of about 15lbs - which makes me happy since I can now say that I can squat my own bodyweight. Did some raw deadlifts with progressive resistance, 300lbs at the bottom, 400lbs at the top. And finally, did a max power clean of 155lbs (without belt), 175lbs (with belt); I maybe could've sneaked out 160-165lbs raw, but I didn't want to spend anymore time on power cleans and I just wanted to hit that 175.

Been feeling really inflexibile in the groin lately, which is a bummer. I've been trying to stretch it out as best I can but even so, it had been giving me troubles such as restricting height on my kicks/bleeding power off my head kicks, and really screwing up my squat depth while strength training. I think I stretched it out really well last night, but it still needs a ton more stretching to really loosen up like it use to be.

Worked on accuracy/speed of side kicks the other day. Felt fairly accurate and I don't think they were slow. But I was sacrificing too much cleanliness of form, I think. My hands were all over during the kick, and to maximize speed/power out of my hips, I was turning over so much it was almost becoming a back kick with me facing away. Not cool. Need to work on that.

Synopsis of padwork sessions as well as bagwork: I'm pretty pleased with my roundhouse kicks' power, speed is, bleh. Been connecting some heavy hooks that I think are solid in terms of power, but again, I'm not happy about their speed. My jab seems quick-ish (not anything like the jab of a speed demon of a lightweight, but not bad for my size), but is absolutely lacking in terms of "effect" unless I purposely slow it down and ramp up power. The only redeeming thing about handwork lately has been a combination: jab followed by a stepping in rear uppercut to the body - that uppercut just seems to blast hard everytime. Finally, the clinch game isn't really my game, but it's not smart to ignore it. So I worked some knees in the clinch with Squirrel, trying to toss an elbow hook on the way out. I know the knees were probably decent in both speed and power (and accuracy, since I hit the thai pads instead of him), but amusingly enough I'm more proud of the elbow I was throwing on the escape. If only because I know that, just given the way I fight, I'll probably be tossing that elbow more often than knees.

Rolled with Squirrel the other day. Subbed him with a RNC and an Americana (which he had to show me how to do, in the moment [can you tell I'm a horrible submission artist?]). He subbed me with a something or other, and then the fourth round we rolled he outlasted me. I felt good in that I think I felt a strength advantage in my favor, but it was obvious (by the fact that I had to tap to exhaustion) that my endurance isn't up to par and his is well above it.

Really kind of on the fence lately about if I should continue documenting my training. I'm not sure anyone's actually interested/benefitting from this, and I don't know that I really feel the need to document it for myself anymore. Among the things to think about, I s'pose.

Diet's been getting progressively cleaner. I'm eating my fruits and veggies, drinking my milk, meeting my protein needs - but I'm still picking up some junk food here and there that's absolutely empty calories. Hopefully if I update again at the end of next week, I'll be able to say that my diet has gotten much cleaner, and I'll be able to talk about some of the things I've been doing for cardio.

-N
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Old 02-09-2011, 12:33 PM   #30 (permalink)
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Originally Posted by North View Post
Really kind of on the fence lately about if I should continue documenting my training. I'm not sure anyone's actually interested/benefitting from this, and I don't know that I really feel the need to document it for myself anymore. Among the things to think about, I s'pose.

-N
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