[DrBdan]

Thursday August 21, 2008

Today was my company's summer event, a boat cruise. So basically I sat on a boat for 5 hours, drank a couple beers, ate some food and talked to co-workers. Fun for a while but I don't need to hang out with my co-workers for that long. The good thing is that I had lots of energy for class and was going stir crazy after being stuck on the boat.

Muay Thai

Short warm-up. Extra-fast paced class today, most combos were a mix of upper and lower body strikes and most included switching stance. Class was a tonne of fun as I had lots of energy and it was fast paced. Focus was more on speed and co-ordination rather than power and perfect technique. Teeps felt solid, my left swing kick still needs work. Technique is okay but there's not much power.

[DrBdan]

Friday August 22, 2008

5 minutes on the treadmill + dynamic stretching

- Squats
bw x8
45x6
95x4
135x3
165x3
195x4
185x3x5

I was supposed to do 195 3x5 but the 4th rep was brutal so I lowered the weight a bit.

- OHP
45x2x6
65x2x3
90 5/4/4

On the 4th rep of the last set the fucktard using the leg press next to the squat rack walked right under the end of the bar to grab a weight which totally threw me off. Sucks because I felt like I was going to get the 5th rep.

- Deadlift
135x5
165x4
195x3
225x2
245x5

- Chins: 8/5/3 and then a few negatives

Now I know why people say with the deadlifts, once you get to a heavy weight you will be happy to only being doing 1x5 instead of 3x5 or 5x5. Killer.

[DrBdan]

Last week was my girlfriend's birthday week. It started with the Radiohead concert on Friday (Aug 15) and ended this past Saturday (Aug 23) with Cirque du Soleil. Good times, however it involved a lot of drinking and junk food (and b-day cupcakes!) and as a result I gained almost 4 lb! Hopefully some of that is muscle...

Monday August 25, 2008

5 minutes on the stairclimber + dynamic stretching

- Squats
bw x8
45x6
95x4
135x3
165x2
195x5
195x3 (was trying for 5)
190x5

- Bench
45x8
65x5
95x4
115x3
135x3x5

- BOR
45x6
95x4
115x3
140x3x5

- Dips: 8/8/5

[DrBdan]

Tuesday, August 26, 2008

Muay Thai

Warmup: lots of skipping, lots of abs, lots of push-ups. also squats, calf raises, dips, neck exercises.

Class focused solely on push kicks. Felt good, though my hips (hip flexors?) get tired from constantly pulling my knee up high for the kick. I'm sure this will get better with time, as my flexibility isn't that great so it takes extra effort to get my knee up good and high. Fun class.

[DrBdan]

Wednesday, August 27, 2008

Light day.

5 minutes on the treadmill

- Chins: 8/7/3

Not sure what happened on the last set

- Front Squats
45x2x6
65x2x6

Just getting used to the motion of these. I'll probably sub them in for back squats on Mondays at some point in the future.

- Wrist Levering
Forwards 3x5
Side-to-side 3x5

- Farmer's walks
Messed around with the bars they use for the aerobics classes. Put 10 kg on 2 bars, carried them around the aerobics room for a minute or so, should have put more weight on. I noticed that one was slightly bent after, I guess they aren't meant to be held in the middle with one hand. They're pretty cheap. I'll probably stick to pinch grip plate holds instead.

- Shoulder Dislocations: 4x10

[DrBdan]

Friday August 29, 2008

Missed Muay That last night as I had too many errands to run to get ready for the long weekend. The good thing is that means I had tonnes of energy for today's workout.

5 minutes on the treadmill + dynamic stretching

- Squats
bw x8
45 lb x6
95x4
135x3
165x2
195x3x5

-OHP
45x2x6
65x2x3
90x3x5

I push-pressed the last rep of the second set. I realized my problem is that I wasn't pushing it up fast enough. When I tried to push it up faster on my 3rd set it went up way easier.

- Deadlift
135x5
165x3
195x2
225x1
255x5

The 255 actually felt easier than last week's 245x5.

- Pull-ups: 3/3/2
- Chins: 6

Did some crunches and neck exercises to finish off.

[DrBdan]

Tuesday Sept 2, 2008

Muay Thai

Typical Tuesday warmup: skipping, lots of abs, lots of jumping jacks and variations, lots of push-ups. Finished with neck exercises, someone dropped their head partway through so we had to start again. I can tell my neck is getting stronger as even with the restart it wasn't too bad.

First part of class was pretty unstructured. 15 minutes on the pads, pick a combo and do it 10-15 times then pick a new combo. Works well for coming up with good combos that flow well. The guy I trained with threw bombs. Kicks were average but he had seriously heavy hands and threw them with good technique. Nothing really stood out for me, hands felt pretty good, kicks felt alright. My push kicks and right swing kick feel solid and the left is starting to catch up.

End of class, worked on some clinch stuff. Basic swimming, controlling the clinch, crossface to create space and trapping the arm. I like clinch work.

[DrBdan]

Wednesday Sept 3, 2008

Felt kinda tired today, only 6 hours of sleep will do that to you.

5 minutes on the treadmill + dynamic stretching

- Squats
bw x8
45x6
95x4
135x3
165x2
185x1
200x5
200x5
200x3

- Bench
45x6
65x5
95x3
115x3
140x5
140x4
140x4

- Rows
45x6
95x4
115x3
140x3x5

- Dips: 8/7/5

Definitely a little lacking in the energy, I felt like I was gonna puke during rows.

[DrBdan]

Thursday Sept 4, 2008

Muay Thai

Short warmup: skipping, jogging, sprinting, shadowboxing and sprawls, crunches, some stretching. about 15 minutes tops.

Beginning of class I felt good, I ran out of energy towards the end. Various combos. Knees felt good, hands felt good until I got tired and they got sloppy. Oddly, my left hand felt better than my right (and I'm right-handed). left kick was shitty. Push kicks felt solid. Side elbows felt awkward as I was having trouble transitioning between sides (combos was left, right, left, right, left, right). Left side elbow to right cut elbow seems much more natural.

First class with my new 16 oz gloves. The extra padding was noticeable as there was a little less feel when punching. I don't think the extra wieght made a difference, not like 4 oz is that much more.

[DrBdan]

Friday Sept 5, 2008

I had an audience today. Two skinny asian dudes watched me deadlift, exciting stuff. I also saw the owner of my muay thai gym. He did chins, curls and was doing incline bench in the shirley machine when I left. Oh well, his specialty is martial arts, not weightlifting.

4 minutes on the treadmill + dynamic stretching

- Squats
bw x8
45x6
95x4
135x3
155x2
185x1
215x1
200x3x5

Tried KW's suggestion of doing a rep with higher than my working weight. It made the first set of 200 feel lighter. I almost missed the last rep of the last set, I paused at about 3/4 of the way up but managed to get it up.

- OHP
45x2x6
65x2x3
90x2x5
90x1
90x5 (push press)

The owner from my MT gym came in after my second set and we were chatting, I think it broke my concentration and as a result my third set sucked.

- Deadlift
135x5
175x3
205x2
245x1
265x2.5 (grip was slipping during third rep so I had to put it down)
265x2

- Chins: 8/6/4

Finished up with some neck exercises. Next week: vacation! woo!