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Luger's Training program

36K views 269 replies 9 participants last post by  luger0 
#1 · (Edited)
I started roughly 14-weeks back on a Monday.

I place a high priority on overall endurance Monday/Tuesday, go for maintenance lifting, cardio and runs Wednesday through Friday and do light workouts over Saturday/Sunday.

I have a 70-pound bag in a shed, there is no air or power in the shed. The only amenity within the shed is a pair of primitive shelves on one wall.

Soon there will be a trio of resistance cords and a speed bag. The cords will be a 15,30,& 50 pound.

Within the month there will be a bench-press set.

So far I do a routine of 5-10 sets of 30 for all of my lifts/exercises on the 1st day (Monday) then I double the set-load for the 2nd day (Tuesday)

The exercises are as follows:
1. Regular push-ups, Elevated Regs.
2. Regular diamond, Elevated Diamond.
3. Side Rotated Fist-Push ups, Elevated Fists.
4. Regular Fist-ups, Elevated Fist-ups.
5. Spider-man pushups, elevated.
6. Planche pushups, elevated.
7. Crunches, 40-pound crunch, 80-pound crunch.
8. Elevated leg crunch, 5 & 10 pound ankle weighted reverse.
9. 50 pound and 60 pound Pull-overs.
10. 75-pound bench-press.
11. Curls (dual-armed) 40 & 60 pound.
12. 2.5 pound punch training.
13. 15-30-50 pound strike training (as soon as the cords come).
14. 60 pound squat.
15. 60 pound dead-lift.
16. 60 pound dual armed overhead presses front and rear.
17. 30 pound single handed curls and 50 pounds.
18. 30 pound punches (dumbbell)
19. 30 pound overhead presses and 50 pounds
20. 30 pound sit ups with single-handed dumbbell.
21. 100-pound squats.
22. 100-pound dual arm curls.
23. 100-pound stair climbs.
24. 100-pound walks (30-minutes)
25. overhead pull-ups, weighted.

From 26-28 I try to do at least bi-weekly.

26. light ab curls on machine 60Lbs heavy is at 120lbs.
27. machine overhead press, light 80 pounds and heavy at 140 pounds.
28. hip press machine, light at 80 pounds mid at 180 and heavy at 250 pounds.

29. Cardio/strength mini-circuit: 5 regular push-ups, 5 lateral fist push-ups, 5 vertical fist push-ups, and then elevated versions of these for 5 each, then 5 60lb dual armed curl, 5 overhead dual press @ 60lb, and 5 60lb squats in under 2 minutes.

This is primarily the body workout portion.

Now for my Striking I have a 70-pound punching bag that I plan on attaching 2-45Lbs plates and possibly 2-10Lbs.

I am Working on a blend of boxing and muy thai.

Right now I work on the bag three times a week for at least an hour up to 3 hours. I don't stick to one set I'll mix in as I please.

For monday I work on shin conditioning: sets of 100 roundhouse waist-level or into the abdomen-core and I do at least 4-5 sets.

For Wednesday, I work more on combos with the leg-strike to clinch range with the elbows and knees. I'll throw a heavy roundhouse run to the bag and stay in striking to clinch-range for about 5-10 seconds then dart out and do 10 of these for a set and do 5 or 10 in a workout.

For Friday, I combine all together: The shin-conditioning and combos all in one. Friday's normally run 3-hours.

When I have a training partner I'll do what I like to call fight-pace training. I will use the combos, with leg & hand-strikes at full force, full speed for 5 minutes take 2 minutes off and do 10 rounds in a workout.

This method is where I exert all of my force as fast as possible to see where the breaking point is.

In a few weeks I'll start semi-live sparring with 2 partners.

If anyone wishes to comment and add any conjecture please feel free.
 
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#180 ·
Day from Hell

Last night I made the mistake of trying to go to bed early at 10:30'ish....and woke up around 2 or 3am.

I miss-read my testing time and got to the location at 8:15am and realized while there that I didn't have to be at the test-site until 1:15pm.

Fortunately the program chair for the college that I've been at gave me the test herself, so I got it done right there and then in the morning. I ended up scoring a 91% on it so I'm good to go until friday which is my final test for the state level and my certificate.

Right after getting out of the test I met up with one of my mates from work who is a power-lifter...and we went to his gym.

Before we left he gave me some pre-workout stuff, I can't remember all of it off-hand but it was supposed to boost the workout.

I definitely felt my cardio was complete crap....
I did standing dual -arm curl 45x10,50x10,65x10, 85x10, 90x10, & 50x10.

We did a standing curl from cable, 15x 15, 12x 21, 10x 25-7?, 6x30.

Smith machine squats, 15x45, 10x 65,5x 85, 5x 100, and stopped at 5x105.

Sitting-bench "wrist-raises" with a resistance band x 80 before I failed.

45-degree down-inversion situps x 25

1 mile run in a 5 minute period.

4 down and back of a 20-30 foot room with two one hundred pound dumbbells for shrug walks.

I felt like I was going to puke 2-3 times but I didn't.

Overall it was a brutal 2 hours and I loved it! There was a sales-pitch 1st month $9.99. I think I'll sign up for that when I get my check this Friday.
 
#181 ·
joy

After working out I went to a friends apartment for a party, and was hit by a cold.

I have never felt so weak in my life...I was broken down by the lifts and today is my first semi comfortable day in regards to general movement.

I was able to see my general dr. yesterday. I got some 3 prescriptions that seem to be helping.

I was asleep from midnight tuesday till about 5-6pm wednesday.
From the time I woke up until about noon thursday I could not fall asleep for anything...

I was able to get some rest with some sleeping medication from the dr. that afternoon. And got a little more this morning before I had to wake up at 6:45am for a 8:30 test.

I got there and scored an 85 and now I am certified as a nurse aide! I will be getting my suit ready for interviews this week ahead.

Once I am healthy I'll go and sign up for the gym and interview.
 
#182 ·
I have been focusing on stretching more this week and I am seeing some huge gains on my side split. I am pretty close to being to have my legs flat, from what I can tell there is roughly 6 inches to drop below I can accomplish this feat!

I attribute the gains to diligence and a 70lb dumbell.

I could add weight to it and get it to 80-100 lbs and work just a little more and I think I'll do this tomorrow. Every little bit helps. I if I have to I can bring the dumbell to the gym one of these days and add more than 100 lbs, I would feel safe that way.

The beauty of the weight assist is if it hurts after the time I allot for it I just drop the dumbell to the floor.

I got a bit of good news, my right hand felt great last night when I attempted a dead-lift session. I wore my lifting belt and punched out 80 lifts @ 170 pounds. I did this in 2 sets of 25 & 15. It seems I had a great deal of endurance left from all of the lifts I have done prior. I never really did any heavy numbers like the 25 and 15 so I totally shocked myself.

I tried a short run with a friend tonight we went out a mile and on the return my left quad muscle cramped up bad. It hurt like hell just walking on it. So much for running anytime in the near future.
 
#183 ·
Hey guys,

the stretching is going well I am still right around 5 inches from the floor.

I have re-introduced my cardio/power circuits. I have done 1 per day since my last post and just now I did two with a minute rest between the cycles.

I clocked my 1st cycle at 1:45 +/s 5 seconds. The 2nd cycle was at 1:55 +/s 5 seconds.

I stripped my bar to 80 pounds to start from scratch and rebuild my cardio quicker than if I tried to maintain my pre-injury weight of 170 pound lifts.


I am one step closer now to getting the nursing job, I found my name is listed on the iowa registry for nurses.

By way of logic, once I get the new job and start taking a supplement called jack3d which I field tested the other day...I will build my cardio up 2-4 times quicker and have a reduced turn around.

If my body can withstand the punishment I plan on attempting a 200 pound circuit. If that is even possible, I want to shoot for the same times I just posted or faster at that weight.

With this said...my ground fighting will grow proportionately due to my prowess for being able to hang in for the whole night and not wear down mentally. I may have physically tired but my mind never reached the point where I was gassed.
 
#184 ·
I went through 3 cycles today, one of the cycles had a series of 7's.
I may up the dose to sets of 7's next week. and push for one extra rep per set per week till I hit twelve.

Once I hit twelve I would be doing a double set of what I started at.

I feel fantastic with the lifting, it is kicking my ass but that's a sign that I am soft.

I was foolish yesterday I did deep stretching through my yoga routine after I was cold from the circuits.

I changed this today and it was a good way to cool off while gaining at the same time.

My plan with yoga is to start the short session that I've got on video after I finish my circuits for the week next thursday. I will be implementing the yoga as a dedicated session friday-sunday if my body can handle it.

Things are looking up. My resume is close to being complete I have to dig up one more bit of information then I'll be ready to interview.
 
#185 ·
I have started playing basketball with my friends again, and strained my left wrist monday night.

I rested until yesterday. Yesterday was a great day, it was warm for one..., I got out at a reasonable time, went to the bag with my combat gloves, right hand felt fine throwing light punches.

I will be starting a new approach to my bag work, IE instructor's wishes.

He is wanting me to throw 150 strikes for each strike I know, so I started this yesterday.

I did jab, straight right, left & right hook, right roundhouse, left roundouse/switch kick?, right teep, right and left knees, and elbows.

I am worn out from this workout from yesterday and today. My main focus right now is just form, no power.
 
#186 ·
I have been working on the technique circuits each day except for today.

I simply didn't have time to work them into my schedule.

I spent 4-5 hours at the plasma center and got $55, it was a painfully long day there...but at least I got a semi clear answer as to why I experience a strength advantage after donating.

One of the screening assistants was proposing that since I was loosing part of the make-up of our blood, that when the red-blood cells minus the plasma increases the concentration of red blood cells.

From what I understand about our blood and it's very little...if you have more red blood cells you'll be able to take in more oxygen and more nutrients I guess.

I got a nap from about 4pm till 6:30 and then got to basketball at 7 for a 2 hour series of games. I felt fine for the 1st hour, I know that I was moving quicker than normal.

There is one downside to this process just like trying to dope with whole blood, yes you will have an advantage...but you will gas-out quicker.

If tomorrow goes as planned I'll work outside for the store doing more construction, and I'll be off by 2-4pm. I could get a nap in till 5 and then go blast on the bag.
 
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#187 ·
New Job

I just got offered a full-time job at a nursing center.

With this I'll be able to afford to go spend time in Omaha with my instructor on a daily basis now!
 
#188 ·
Monster!

I am really glad I stopped by a supplement store called Vitman Shoppe here in town the other day.

I talked with the store manager there, I was looking for a pre-workout supplement called Jack3d. He was kind enough to give me two sample packets.

I plan on going through the manager there for all of my needs. He was excited when I mentioned I was going to use this for cardio work to build my base for jiu-jitsu.

I think I will try to buy in bulk there if it is possible a bottle that costs $29.99 will last 25-30 workouts.

I used one of the packets today before what seemed like a long session of bag-work.

I know that I fatigued, but the muscle fatigue never really showed up at all which is surprising since I did 200 jabs, straight rights, hooks (left/right), 200 reverse power punches all for hand strikes!

I went as far as I could with roundhouse kicks, I didn't touch the pendulum kicks or the push-kick today.

I ended up throwing 200 left roundhouse and 500 rights. I primairly focused on technique only with the right kicks, but I did throw 100 heavy rights. For the Left I only focused on technique.

I am definitely impressed with the level I was able to hit today with this cheap cardio boost. I am sure that I will see massive power gains through drilling the techniques into memory this way.
 
#189 ·
I am definitely feeling the effects of the bag work from last night, I've got a 5-inch tall purple welt from slamming the bag so potently with the right roundhouse on my shin!

My core is definitely screaming as well, I loved the drive that jack3d gave me.

I got down to the store where I got the samples and spent $32 on a jar that'll last me 22 sessions of training.

"IF ANYONE" uses this stuff make sure you drink during the session otherwise you will get extremely light headed and nauseous.

In that 45-minute drilling last night I went through 3 pints of water, and drank 3 or 4 more after the fact.
 
#190 ·
new routine

I got through my 1st real shift of nursing today an 8-hour day.

I had a liter bottle with the jack3d on the way out to the new gym and a few veggiess.

I met up with my instructor and he took me to his combat room in the facility he works at now.

He's got a whole bunch of nice gear to play with:

mats, several free-standing bags one of which was a bob.

I focused my energy on this bob bag: I worked on technique only for the jab, straight right, hooks, uppercut right-hand only the lead left (didn't feel right), and power reverse punches for hand-strikes at least.

I worked some right roundhouses with the head of the guy slightly higher than mine.

I did the teeps, a left roundhouse, and a pendulum kick.

The power-reverse punch is one that I'm drilling the hell out of. I did close to 800 right/left strikes with this technique.

I enjoyed working the right-roundhouse on this bag because it had the human head. I was enjoying the fact I could actually strike the neck with my shin and understand the technique better that way...instead of only striking a bag.

This last 50-minutes from start to finish.

After that I refilled my liter bottle, which I went through during that stint.

I went down to a heavy bag, and worked a jab-straight right combo....jab-straight right-left hook.

I'm not sure if it was the fact that the bag was in a hallway, but my shots were hellishly loud. I enjoyed the feeling of the heavier bag and felt the contact a lot better. I spent 15 minutes on this.

After that I went and did 50 situps on an reverse bench, 3 sets of adduction press @ 10x 100lbs, 10x 150, and 10x 180..., and a light 15 minute jog to end the night.
 
#191 ·
1st full week

I got through the first forty fairly easy. I know a lot more about what I'll have to do and I will progress in speed once my lifting kicks in.

I've been doing my cardio lifts in the mornings. I've been working a double cycle workout, 6 lift-cycle then right after that with a 15 second rest straight into a 7 lift.

As soon as I'm done with the two cycles I drop into a set of 50 pushups.

I don't use the jack3d for these. I'll only use that when I head to the gym.
 
#192 · (Edited)
I put in another 6 & 7 cycle set plus 25 pushups in 3:36. I've got it time via a song on the computer.

I feel great, and will be heading to work shortly.

After I got home I pushed on for a 2nd cycle session of a 7 & 8 set. I didn't time myself but I think I got it done in about 4 minutes.

I will be so damn sore tomorrow.
 
#194 ·
I pushed myself to as close to failure on the circuits as I deemed safe today.

I did a set of 8 & 10, I went through the two new sets in under 5 minutes.

I noticed that I had a slight cramp on the right abdomen, and some asthma like symptoms from heavy exertion.

I plan on trying to find my true failure on the circuits monday if my body is up to it, by doing a 10 & 12.
 
#195 ·
today was a crap day at work, nothing really went right...I kept finding ways to get yelled at when doing nothing wrong.

I went through two very heavy circuits toinght two 12's at 80lbs. I was getting used to the circuits and found that I was struggling just to get the last 3-6 lifts in per lift on the 2nd cycle.

Tonight I did what would take 4 cycles to do last year. I don't necessarily feel twice as strong right now but eventually I'll be going 2-4 times as hard on my cardio than I did in the past.

I worked on some yoga for a short time, some stair streching, and wall stretches. I tried something interesting with the wall I emulated a push-kick to the head and held the heel flat against the wall for 3x15 seconds with each leg. And did the same with the lateral height like a side kick to the face/head. And I did 3x30 second wall splits.
 
#196 ·
I guess I have not posted for two weeks now.

Right after my last post I decided to hit my upper body hard.
I have been doing two a days four days a week of 15, 20,25,30,35, 40 reps per day when my shoulders and biceps are not throbbing.

I have been hitting single arm curls and bent over row. One arm curl then row then onto the next arm as quick as I can pull the lift off. I am working just as hard on this mini circuit as my main one.

I want to see what sort of gains I will see when I go back to my main circuit drill after two more weeks of this. If I continue at the rate i am going I could potentially do more than sixty lifts per lift on each hand!
 
#197 ·
I finally hit 60 reps thursday afternoon of this past week.

I am working on getting acclimated to my new training toy an "elevation mask"

I have done a 6 & 7 rep circuit drill on my traditional lift cycle.

I did the 6 friday and the 7 today.

So far I have found a 7-rep cycle in conjunction with the mask is my limit for right now.
 
#198 ·
cardio hell

I did 3-cycles today with the mask, a 6 this morning and was spent.

After work I pushed myself beyond what I thought was safe and did a 7 & 8 set cycle. Between the 2 I took a 90 second rest.

I have been using a protein powder and I'm taking in about 2/3 of my weight for several days now.
 
#199 ·
I maintained the lifts friday through today, I pushed through the fatigue of 3 8's per day.

I did 5 sets of 2-minute bas rutten boxing drills with my mask yesterday and today.

I was able to get through the 2 minute but not a 3 minute round just yet.

the 60 or 90 second break between the rounds was enough to get my wind back.
 
#200 ·
I am resting till thursday due to muscle fatigue then will hit the boxing drill until I cannot hold my hands up.

I am hoping that is a full workout +

if I do this I will be sore for a hell of a long time, both in the back and core. I can feel a lot in my core and the muscles associated with hand-strikes.
 
#201 ·
Health Scare

I saw my general DR today,

Spiked a 100 yesterday, puked twice, general nausea/light headed, extra painful sinus headache, a local headache in my left eye, general headache.

He thinks there's a possibility of MRSA...if that's the case i'm screwed for a long time.
 
#202 ·
I've been feeling slightly better after going through the medicine regiment that I"ve been on for almost a week now.

I've dropped physical training to recover all much more rapidly.

I am still working like a mad-man at work. I am needing new work shoes, because of all the fast-paced walking I am doing during a day. I am certain I am walking 5 or 6 miles a day.

There was a medicinal steroid in the mix and it's got a lovely main side-effect "electrolyte imbalance" I've been super thirsty this week compared to others.

in a general day I'm taking in a liter of water/milk prior to work, 2 liters of powerade during the 30-minute break, if I'm lucky I have a 15 minute break there as well where I eat a 400-calorie pack of yogurt and drink another liter of water., after work i'll have another liter of liquid before I shower an call it a day.

Sunday was one of the more satisfying days for me in a long time. I was able to eat 5 meals through the day and ended up taking in around 3600 calories I believe.
 
#203 ·
I finally recovered from 2 illnesses....

I spent today working on my bag technique.

I worked sets of 10's,25's, and 50's for the straight right and jab.

20x10, 8x25, 7x50 for both strikes.

I did 250 right handed power reverse punch along with 100 right roundhouse.

The punching felt fantastic, I haven't had a chance to hit a bag for 2-months now that I think about it?

I noticed my knuckles were soft, and tore a dime sized patch off of my right index and middle fingers fist knuckle.

I endured the pain of torn flesh on the bag, and went through to the end. Nothing is more satisfying than to push past what the mind tells you is suicidal.

I've been working non-stop, and it was taking it's toll on me. I am going to have to find a better balance between work and training.
 
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