[Centaur]

Current BW: 185 (taken at 6pm)
Current PRs:
Deadlifts: 315 x 1 (Goal 365... this year?) (Hit 330 in January) 420 DEADLIFT NOW (May 7th)
Squat: 275 x 3 (Goal 315) Still teh suck.
Bench: 229 x 3 (250 by April) (Hit 250 beginning of Feb. New Goal = 275) 255 (as of April)


Current Supplements:
Greens + Multi vit.
Greens powder.
Magnum Blow I know, funny name, but it's free and looks decent.
EDIT: I'm really like this supp. Esterfied creatine, Beta Alanine as well as various Arginine. Also uses organic sugarcane and natural flavours

BSN (Syntha-6 and Lean Desert)and Magnum protein powders. Why? because they're either wholesale or free, that's why. And they're pretty good products, all-in-all.
Will be getting some Fish Oil and some ACV tomorrow. Once I get my weight down a bit I may try Creatine MH.

Goals = Well, I wanna to keep fighting but without a gym to train Muay thai, I really don't know. I'm hoping I'll be able to fight in April at the annual fights they have here, but we'll see. If so, I need to get back to my fight weight of 167, so that's
Goal #1. Lose at least 5-8lbs.
Goal #2. Do well in the Ongoing Conditioning Challenge.
Goal #3. Increase all my main lifts (Press, Squat, Deads) as well as get decent at the more explosive type lifts eg. Snatches, clean & press, push press etx.
(NEW 01/07)Goal #4. Get better at PULLS. Do at least 12 straight by summer. Thanks to that fucking bitch Cindy.
I'm pretty new to the whole S&P thing, so if you have constructive criticism, then PLEASE share.

[Centaur]

Next few days I'm going to try and see what my maxes are at. Haven't done anything great since my 315 PR of Deads. Not that that's Great, but decent for me.

Warm up: 2 rounds of Rope. Last 30 seconds knee-high sprints. This will be a pretty standard warm up for me. 30 second rest in between.

PUSH today. I don't do Bench that much, usually DP press, simply because I usually have no one to spot me.

BENCH:
45 X 8 DB press(warm up)
139 x 5 Bench Press
189 x 5
209 x 5
229 x 3 (just barely, damn shoulder).

SOHP:
85 x 5 BB
50 x 5 DB
60 x 3 DB

DIPS:
5 x BW
5 x BW + 25
5 x BW + 45


So I used to do Bench, Squats and SOHP/dips (Push) on the same say, then Deads, pull/chins and BORs (Pull) on another. Usually 2 days heavy, and then 2 days a little lighter. Typically I'd finish with a more something for conditioning. Say Tabata Clean, Front Squat to OHP or Magic 50. Something along those lines.

I'm also considering 3 x 10 mixed into it as well. So 2 weeks of 5 x 5 (push/pull) and then 2 weeks of 3x 10(push/pull). Would this be a bad idea, and if so why?


Unfortunately today is the first day of a lot of NY Resolutions, so my workout was constantly interrupted by phone calls and newbies with newbie questions. C'est la vie.

Bacons Stories
Another Bacon Story

[mschatz]

About time, dude.

[Centaur]

I know, I know!

Today:

Skipped morning GPP bc I thought I had to help someone move a bunch of shit in the snow. Got to work early so I had lots of time:

C&C Day (Core and Conditioning).
Pre-hab: This will be done 2-3x a week with minor variations. I'll just post PREHAB and skip the details.
Rotator Cuff External Rotations
10lbs x 15 Reps.
RC Upright External Rotations:
20lbs. BB x 20 (Like This.)
Neck Flexion/Extensions/Lateral Flexion.
10lbs plate 20 reps. 1 set.

Core:
Back Extensions
10lbs x 12
10lbs x 10
10lbs x 10
Ab Machine
200lbs x 20 (3sets)
Side Bend
50lbs x 8
60lbs x 8
65lbs x 6
Russian Twist (Decline Bench)
15lbs x 10
25lbs x 10
30lbs x 8


If it slows down, I'll get some grip work in (suggestions?).

I'm also really stoked. I finally have a committed partner for pad rounds here after the gym closes. Not much, but it's a good start.

Also my old MT coach has a big fight coming up with a big name. Don't know if it's officail yet, so I'm not gonna say to much. But that will mean some sparring or grappling maybe with him. More me getting my ass kicked that actual training, but I'm more that happy to get to do some serious work.

More later....

[Centaur]

Did some pads rounds last night.


Warm up rounds-
Had an young guy from my old gym. He's never held pads for me, nor I for him, so spent the first 30 minutes warming up and getting used to each others style.
Skip 2x2 mins.
2 x 4 minutes (approx). Mostly punches, some kick and knees too.

3x2min rounds Thai pads
2x2min rounds focus mitts.

Not a bad workout, but compared to my old MT coach it was pretty tame. 3 rounds with him and you're exhausted, 5 and you're just about done. I'm also so used to the way he held pads it's weird doing it with someone else.

Also, when I held pads was usually for a buddy of mine, who is Southpaw, so it took me a bit to re-adjust.

All in all, a decent workout. Shitty focus mitts, shittier Thai pads. Timer at speedbagforum wasn't working, so we had to keep our eye on the clock.

[Centaur]

No fucking sleep last night. Maybe about 4 hours, but only an hour or so at a time. Don;t know if was from having a beer after training or what, but I was super de-hydrated yet wide awake.
I do normally drink 3-4liters of H2O a day, but didn't keep track yesterday.

Deads:
135 x 5
209 x 5
239 x 5
279 x 3
300 x 2


High Pulls:
95 x 5
125 x 5
135 x 5






(more to come....)

Fuck, I'm out of it. I wasn't paying attention, some of th 35 plates were 36 or 37, but not matched, so one side was a little uneven. (for the deadlifts)


No pull-ups today, saving those for tomorrow when I do the condition challenge.

Barely felt like doing anything, but it's good I started this log, will give me some motivation for days like today.

One good thing, I got my new gloves for sparring today. Look a little small for 16oz. but still pretty good. TJ from Blindside also threw in some wraps and an extra T-shirt. Got about $130 worth of stuff for $100 incl. shipping.

[MatterOverMind]

I'm glad you started a log.

In my mind, you're called Slobby Dan.

Other strange names in my mind:

Oji Poji (oyaji poi)
C. Beefy (C. Beeby)
Tricky Dick (Richmond Hvart)

[mschatz]

LOL at "oji poji"

Good work Dan. High pulls are always good shit.

[Centaur]

Thanks. I'm not sure if I'm doing it right though. Are you supposed to have your heals come up as you do it? And should you start at a hang (by the knees) or on the floor like when one starts a deadlift?

Also, I did intended to do more work, but I'm so BLAH today and I actually had a client so I just ate, trained them and now I'm going to veg.

Oh ya, DEADS!! One of the guys I train Muay Thai with (heavy fucking hitter this guy) was saying he heard one should keep the arch in their back more when deadlifting. I pretty much keep it straight, shoulder behind the bar, and just lift the fuck. no rounding, no arching.

This is what I'm aiming for/think I'm doing:
http://www.youtube.com/watch?v=cs-wOHN5tdw

Any comments/suggestions would be appreciated.

[Centaur]

Originally Posted by MatterOverMind

I'm glad you started a log.

In my mind, you're called Slobby Dan.

Other strange names in my mind:

Oji Poji (oyaji poi)
C. Beefy (C. Beeby)
Tricky Dick (Richmond Hvart)

HAHA, Slobby Dan, I like that. Sorta. At least it ain't just Slob, that's not very creative.

Others:

Slabodes
Sla
Slobodan Milosevic (not too cool, given his Hitler-esque reputation).