[stewy37]

As many rounds as possible in 20min
Completed 5
Pullups x20
400m Run

[stewy37]

Last night was a huge improvement over last week's first training session back. Better conditioning, better sparring, better grappling. I felt good and got some really good work in. My body is remembering what I expect it to be doing, and it's improving rapidly.

This morning I had to sub handstand pushups for 95lb thrusters, as I tweaked my lower back a bit, and any sort of loaded squat movement is painful. Going to try and give my lower back as much rest as possible this week while still getting good work in. The last row segment was supposed to be only 90m, but I felt good and went for a hard 500m that about killed me. After a little recovery, I knocked out 20 glute-ham situps, and some footwork/agility drills.

16:58
21 Handstand Pushups
210m Row
15 Handstand Pushups
150m Row
9 Handstand Pushups
500m Row

The big news for me is I have an opponent confirmed for my second amateur MMA fight on October 4 at 185lbs!

[stewy37]

Evening Session
Double-End Bag 10x2min rounds
Hill Sprints 3x10

[stewy37]

My back is jacked up. Today, I just worked with different movements and found out what I could do. Ended up being a buttload of pullups. I worked on the butterfly pullup and did around 100 of them over about 20min. Than, I did 30 pullups alternating 2 regular kipping and 2 butterfly. My arms and back got a good workout without affecting my lower back.

I felt good and went to practice but didn't make it through the warmup. We worked pummeling and clinch work. As soon as I dropped to grab a single leg I tweaked my back, and than did it several more times soon after before calling it quits. I spent some time stretching since I was warm, but that was it.

I'm going to a chiropractor tomorrow, and we'll see what they say.

[stewy37]

All right, getting back to training. Chiropractor said my sacroiliac?? hip joint was out of alignment, and I had sprained my back. Got electrostim therapy on my lower back and adjusted. Rested all weekend and went back yesterday for more of what they did on Thursday and also ultrasound to increase bloodflow. In addition, I've been using DMSO and Traumeel to help the recovery process, and I was able to do some rolling last night at 60% or so. I'm confident that I'll heal up no problem, and so I don't have to pull from my fight. When I first hurt my back, it was a very real and disappointing possibility.

Today, the workout called for a 400m run, but running stresses my back too much, and I subbed burpees which oddly enough don't stress my back. I felt great today, as my nutrition has been locked on (Zone Paleo), and I blew through the workout with almost no rest. Of course, when I got home and got out of the car, I nearly fell over due to jelly legs

9:52
4 Rounds:
20 Med Ball Slams
20 Back Extensions
20 Burpees

[stewy37]

Grrr. Stupid quick reply...

[enright3060]

Sorry to hear about your back. My back has been fucked for the last 6 weeks, but I've been getting ART on it, which is starting to help.

[stewy37]

Yeah, back injuries suck. If your back or neck is fucked than it's tough to do anything much less hard training. For me it's frustrating, because I can't handle any load over my waist, so squats, deadlifts, cleans, OHP, rows, etc are out. I can do pullups and most other BW exercises, so since I'm mostly focusing on conditioning, it works out.

I was completely fatigued from yesterday's workout, so we decided to go a bit easier today. I pushed HARD yesterday and with my back, I was paying for it today.

1 Hour of Gymnastic movements: Handstands, L-Sits, planche progressions, muscle ups, etc.
20min Agility drills
DB Bench:
65x2x15
85x2x10
One Arm DB Press:
85x4x3
85x5
Dips:
BWx5x20

Than, I went to practice and grappled. I can't work takedowns yet, and I have to be careful of my back, but I was able to work my guard pretty well. My only problem was that if my opponent got side control, than I couldn't get to my side, and the couple of times I got mounted, I couldn't bridge, so we would just reset and go some more. I felt good and moved well, so I'm encouraged.

[stewy37]

3.25 Mile Run: 24:21
Stretching
Practice: Mitt work and focus on hand speed

[stewy37]

FRIDAY
Foam Roller and Stretching

SATURDAY (today)
Practice: Back bothered me a lot, so I just worked on technique.