ExRx.net

3/19/12

Very Early AM: Foam rolling (pecs), mobility drills

1A) Weighted Pushup (w/handles) - 2 x 6 x 40# vest
1B) Weighted Pullup (neutral grip) - 2 x 2 x 40# vest
2A) Supinating DB Curl - 2 x 10 x 20# DBs
2B) Rope Pushdown - 2 x 10 x #12
2C) Band Pull-Apart - 2 x 50 x red theraband

PM: Just some time-killing arm work.

1A) Rope Cable Curl - 3 x 15 x #13
1B) Band Pushdown - 3 x 30s x black band
1C) CR Abs - 10 x 3s x orange band

***

Pushups - felt good but hard.
Pullups - I was surprised at how "easy" a double was. Haven't lost much maximal strength yet I guess.

Curls/Pushdowns/Pullaparts - just arm size and shoulder health. Nothing to see here, move along.

_________________
--
Peter V. Dell'Orto
http://strength-basics.blogspot.com

3/20/12

PM: Ankle mobility drills

_________________
--
Peter V. Dell'Orto
http://strength-basics.blogspot.com

3/21/12

Very Early AM: Mobility drills (+ bird dogs, preceded by 5 minute static hip settling)

Hundred Reps Day
1) 2H Cable Row - 70, 30 x #14
2) Tube Press - 70, 30 x red tubes
3) Band Pull-Apart - 70, 30 x red theraband
4) Plank Shoulder Touch - 60 seconds

_________________
--
Peter V. Dell'Orto
http://strength-basics.blogspot.com

3/22/12

Nothing. Bad day, knee weak and hurting all day.

_________________
--
Peter V. Dell'Orto
http://strength-basics.blogspot.com

3/23/12

AM: Mobility drills followed by:

2 rounds of:
1) Pushup (w/handles) - 15 x bw
2) TRX Row - 15 x bw
3) CR Abs - 3 x 10s holds x mini band + average band.

PM: MMA class. Rolled ground, fairly hard, for the whole class with JtG and one round with Ty~

_________________
--
Peter V. Dell'Orto
http://strength-basics.blogspot.com

3/24/12

AM: MMA class. Rolled with D~ all class.

_________________
--
Peter V. Dell'Orto
http://strength-basics.blogspot.com

3/25/12

Rest day.

_________________
--
Peter V. Dell'Orto
http://strength-basics.blogspot.com

3/26/12

Early AM: Mobility drills (inc. bird dogs) warmup

2 rounds of:
1) Pushup (12" box feet elevated, rotating handles) - 12 x bw
2) Pullup (neutral grip) - 6 x bw
3) Plank - first round 60s, second round 60s pushup style

2 rounds of:
4) Triple Curl - 5 x 20# DBs
5) Rope Pushdown - 15 x #12

***

Didn't have time for three rounds before my class arrived. Everything felt pretty good.

_________________
--
Peter V. Dell'Orto
http://strength-basics.blogspot.com

3/27/12

Afternoon and PM: Foam rolling (hips, glutes, quads)

_________________
--
Peter V. Dell'Orto
http://strength-basics.blogspot.com

3/28/12

Very Early AM: Mobility drills (+ bird dogs)

Hundred Reps Day
1) 2H Cable Row - 75, 25 x #14
2) Tube Press - 75, 25 x red tubes
3) Band Pull-Apart - 75, 25 x red theraband
4) Pushup Plank - 60 seconds

***

I'd have done more abs but I have roughly 30 minutes to work out, cut to 20 today because one client ran late and class attendees came early.

Getting 75 reps was hard. At this rate it'll take me another 5 weeks to get to 100 reps in a row. Once I do that, I'll raise the weight and try again from the bottom. Just trying to build a lot of strength-endurance in some moves that don't bother any of my various injuries and keep up what I can of my strength.

You'd be surprised, though, how much your maximal strength can drop without actually bothering your MMA abilities. I feel like I've gotten better, and more difficult to roll with, even as my strength has (necessarily) plummeted.

_________________
--
Peter V. Dell'Orto
http://strength-basics.blogspot.com

3/29/12

PM: Some foam rolling (upper back).

Rest day.

_________________
--
Peter V. Dell'Orto
http://strength-basics.blogspot.com

3/30/12

Early AM: Mobility drill warmup (inc. bird dogs)

2 rounds of:

1) Pushup (w/handles) - 15 x bw
2) TRX Row - 15 x bw
3) CR Abs - 10 x 5 count hold x thick black band

PM: MMA class. Worked some basic semi-live rolling with Young M~, and then straight-up rolling from the top with F~.

***

Again, client ran late and class attendees came early which cut down my workout time. Not a complaint or excuse, it's just my workout time is greatly reduced. Probably a good thing as my capacity is still diminished.

_________________
--
Peter V. Dell'Orto
http://strength-basics.blogspot.com

3/31/12

AM: MMA class. Rolled with Senior Student K~ and then did mitts/rounds/ground with R~.

_________________
--
Peter V. Dell'Orto
http://strength-basics.blogspot.com

4/1/12

Rest day.

_________________
--
Peter V. Dell'Orto
http://strength-basics.blogspot.com

4/2/12

Early AM: Mobility drill warmup (inc. bird dogs)

2 rounds of:
1) Pullup (neutral grip) - 6 x bw
2) Feet Elevated Pushup (handles, 18" box) - 12 x bw
3) Leg Scissors - 30

Mid AM: Rest of my workout
3 rounds of:
1) Hammer Curl - 10 x 25, then 2x 10 x 30
2) Triceps Rope Pushdown - 15 x #11
3) Pull Apart - 40 x red band

***

Had two 30-minute blocks of time to do some lifting so I used both.

_________________
--
Peter V. Dell'Orto
http://strength-basics.blogspot.com