[DEVILsSON]

45X5
75X3
105X1
135X1
165X1
195X1

would be my suggestion. Also a light cardio warm up and perhaps light dynamic stretches are good also before actual deadlifting.

[niagareven]

You should buy a portable space heater. I train in my garage as well and there is no insulation in there at all so it's basically like working out outside. So when it's that cold, I go turn the heater on like 30 minutes before my workokut and it makes a world of difference. You can put it right in front of the bar too.

[Centaur]

So Fin, after you beat the ever-loving-shit (I've never really gotten that phrase) out of your opponent, you getting tags, or sticking with current handle?

[finnegan]

I'll probably stick with the current handle.

Anyway, SD has been screwing up for me today, so I didn't eet to update earlier:
Morning Conditioning (will be done daily up to one week from fight time, approx 10 minutes worth)

Yesterday morning:
3 rounds, Bas's All Around Fighting

This morning:
100 sledgehammer swings x 4, 30 seconds rest between sets.

Review: The Paleo Diet for Athletes
I forwent exercise last night to read through The Paleo Diet for Athletes. I don't like it. It is basically Berardi only are more incovenient. It had some good tips and excellent tables (gycemic impact, calories expended doing stuff in the wilderness, etc) and some good recipes.
However, it wants me to drink a 800-900 calorie "recovery drink" immediately after workout, which would include something ludicrous like 45-50 protein about 200 carbs, then another 400-500 calorie meal an hour and a half later.
The book is geared toward the endurance athlete, esp marathon runners, cyclists, Ironman competitors, etc; and not the combat athlete. I give it a thumbs down.

[thethirddiaz]

Thanks, Finn. I was thinking about getting that. Probably won't now.

[Team Dragonfire]

good review finn. we gotta find a way to get that out so others know

[finnegan]

One Arm Dumbell Push Press:
65 x 4
65 x 4
75 x 4
75 x 4
75 x 4

Dumbell Step Up onto weight bench)/ Jumping bw squats
90 (45 in each hand) x 10 / 10 jump squats
90 ( 45 each) x 8 / 10 jump squats
130 (65 each) x 5/ 10 jump squats
130 (65 each) x 3/ 10 jump squats
170 (85 each) x 1/ 10 jump squats

Weighted Pullups
BW x 5
+45 x 3
+45 x 3
+45 x 3
+45 x 3

Weighted Dips:
BW x 10
+45 x 8
+45 x 8
+45 x 8
+45 x 8

Snatch:
135 x 3
135 x 3
155 x 3
175 x 1 (PR, I think)

Clean and Jerk:
175 x 3
175 x 3
175 x 3
175 x 3
175 x 3

Misc: Tried out some light (175) Romanian Deadlifts, found out my barbell takes 30 minutes to heat up in front of a 1500 watt heater in 20 degree F temp (not as bad as I thought)

Impressions:
Not bad tonight. I smacked myself on the head and realized that *gasp* dumbells warm up faster than barbells. Consequently, I did a slightly modified Ross II workout tonight with some Oly lifts thrown in for the hell of it (once the bar warmed up)
I used my thinner bar for the Oly lifts, and it seemed to help on the cleans.
Also, I love my St. Wilhelm's hoodie. It has served me well this night.

[Centaur]

Ok, I went to far back to watch your sparring vids yesterday, saw the deadlift (600PR, nice) and then got all frantic about my form and for got to look for the sparring.

Now I've seen em, and...

Natural response to a punch coming towards your face is to push your hands out and pull your head back...you only did it a few times...that will go away in time if you concentrate on it..

That's the first thing I thought too. I know this from experience, as this was one of the things I was doing a lot of in sparring.

You have a pretty quick jab, try doubling it up more often, and don't let it come back to anywhere but your chin. There was also a few times when your lead hand was coming down instead of protecting your chin. I find this to be a problem for me as well, esp when wearing head gear, (which I hate with a passion).
Also, when a guy like that keeps his hands up so high, try double jab, cross to the body (about 4:00 into vid you do it quite nicely). Just remember to keep your head moving.

On the positive side, you have nice footwork/lateral movement when you want(4:27-4:55 in vid). Use it more often. Nice guard and head movement (4:37-4:40) There was a few times where your mobility was making him end up in awkward positions, and that's awesome. The few big guys I've sparred with (240-330lbs) aren't nearly as mobile as you. Maybe because they don't need to be with a smaller dude like me, but I think that you could definitley use it to your advantage.

I can't really comment on the MMA sparring, because I've never done. But damn, get some shin guards man!

[finnegan]

Thanks for the advice. I've worked quite a bit on my jab lately. I'll try the double jab-body combo more often.
I've got two sets of good shin guards, one for me and one for my sparring partner. The opponent (Matt), who hasn't done any shin conditioning, said he wanted to go without. I obliged. I think a lot of his crappy kicking was that he was nervous about hurting his shins.

[Centaur]

I see. The main reason I was saying was the last thing you wanna do is break your toe or a (****)tarsal on some dudes shin before a fight. I seen it happen with a blocked teep. Right to dudes shin, toe was completely fucked, like a spiral fracture and the guy (my trainer actually) was out for about 3-4 months.