[erskine777]

thanks, man. Your deadlift is freaking impressive.

[liquid!]

Wsu?

[Bogdan Bozhinov]

No, SCC and thanks, erskine777

[liquid!]

I'm over on the wetter side of the state ; (

[Bogdan Bozhinov]

Wednesday, may 21, bench day
45(bar)x15
135x5
135x10
155x4
165x3
165x2
155x4
135x7
wide grip no swing pullupsx15, BW, hang in top position on top 30sec on 15threp
inner grip chinupsx3, hang in half rep for 30 secs
side raises with 10lbs
Jump rope-3 rounds while watching espn boxing. Pretty hard, exhausting.

[Centaur]

Originally Posted by Bogdan Bozhinov

I had a terrible gas out in January fight. I couldn't really work on my conditioning leading up to it because I had flu/cold for two weeks, leaving me 1 week to do it. Right now I do not have any fights coming up, so I'm using this time to build up my strength to be more competitive in my weight class. Basically right now I have explosive speed, little endurance, moderate strength. ~10-12%BF @ 140, maybe less.
I live in Washington State, in Spokane.

Where do you train out of? I'm not too far from ya (Castegar, BC, Canada), like 3 hour drive. I was supposed to fight a guy from TKO in Spokane last year.

[Bogdan Bozhinov]

I train at BJJ Spokane. I haven't trained much recently though.
Friday, May 23
15x45(bar) back squat
10x95 front squat
5x115 front squat, cross hand
5x135 front squat, clean grip, hurt my wrists
5x185 squat, no padding no belt,
3x185 squat, belt didn't help much, really struggling
3x185 squat, barely completed, shaking and leaning forward
3x10x230 calf machine, (hyperthrophy, lol)
8 pullups, wide, exhausted from squats, stretching

[Bogdan Bozhinov]

Did some light rolling and bagwork yesterday.
Today, after long layoff, did more grappling. I still have speed (almost spaz-like,lol), but my timing and conditioning is a little off. Did some sparring (boxing) with stocky Latino (Julio). He's about an inch shorter, but has like 40-50 lbs on me. I tried bodyshots, and worked some jabs to body and head. He had an awkward rhytm, I had some trouble landing combos. He did crazy jumping left hooks, although the pace was pretty slow, he hits hard. Got hit by one of those flush in the chin while working a combo on him. I tried to inside fight, but got little nervous, cause of his power. Did couple of checks with jab and hook when he was rushing in. Also, worked on my blocks a bit after I got hit hard.

[DEVILsSON]

videotape yourself squatting and post a video.

You might be doing several things wrong. Also belt helps with core stability. You have to remember to take a deep breath and push out with your abs against the belt on every rep. Most belts are shitty however. Many lifters on this forum switched to Inzer Lever 13mm or 10mm belts. They cost a bit more but they last a lifetime and provide much better support on the squats and other exercises.

[Bogdan Bozhinov]

I believe what troubles me is inflexibility of ankles/hip/ in general. I really have to bend forward to sit in ATG even with no weight. That or I roll straight back. I may or may not get a vid. Anyway today I went to weightroom with no energy, but worked up a little sweat afterall:
Pullups/hang stretch
3x110 SOHP from clean
5x110 SOHP
5x110 SOHP
4x110 SOHP + last rep push-press
2x135 Bench (odd) my shoulders sore and back in general, from grappling
1x309 deadlift (regular stance) Kinda hard
1x309 deadlift (sumo)
3x309 deadlift (sumo, switching grip every rep)
5x309 deadlift tore my hands a bit, callouses
hang stretch