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PostPosted: Sat Mar 16, 2013 12:11 pm 
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Deific Wizard of Sagacity
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Joined: Mon May 28, 2007 8:43 am
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Location: New Jersey
3/16/13

AM: MMA class. Kicking with LK and a newer guy. Kicked, and was kicked, for approximately 90 minutes.

Fast Day, from 10 pm Friday until approximately 4 pm today (18 hours)

***

For once on a fast day, I was hungry this morning and had to make myself not eat. That's rare, but it passed quickly enough.

MMA class was fun. LK didn't feel like doing ground and I didn't want to grapple with my shoulder still less than 100%. So we traded off kicks. I outweigh him by about 40 pounds, but he's got a much more solid kick than most guys around my size. Good use of leverage and technique. It feels very bad, but oddly good, to walk gingerly out of class after trading shin kicks to the legs.

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


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PostPosted: Sun Mar 17, 2013 8:36 pm 
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Location: New Jersey
3/17/13

Rest day.

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


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PostPosted: Tue Mar 19, 2013 9:10 am 
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Deific Wizard of Sagacity
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Joined: Mon May 28, 2007 8:43 am
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Location: New Jersey
3/18/13

Afternoon: Light workout

Warmup: Foam rolling, Basic mobility workout.

1) External Rotation - 2 x 12 x #2
2a) Barbell Pushup - 2 x 10 x #7 (about 45 degrees)
2b) Bar Cable Row - 2 x 10 x #12, #13
3) Hip Band Walk - 10 each variation
4) Elliptical - 5 minutes at 100/10 (resistance/incline)

***

Did my usual basic mobility warmup.

External rotations - trying to help my shoulder get better.

Pushups - just to see how they'd feel. Better than I'd thought but worse than I hoped.

Rows - easy.

Hip stuff - felt good.

Elliptical - just because I had five minutes to spare.

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


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PostPosted: Wed Mar 20, 2013 6:48 pm 
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Deific Wizard of Sagacity
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Joined: Mon May 28, 2007 8:43 am
Posts: 5247
Location: New Jersey
3/19/13

Afternoon: Basic mobility workout

PM: MMA class. Did an hour of grappling with Big S~. My shoulder felt okay during class but not immediately after - feels separated. I was able to work some good technique though.

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


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PostPosted: Wed Mar 20, 2013 6:50 pm 
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Deific Wizard of Sagacity
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Joined: Mon May 28, 2007 8:43 am
Posts: 5247
Location: New Jersey
3/20/13

Rest day.

***

Shoulder is achy but okay. I may stick to light striking and hard kicking until it's ready to go again.

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


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PostPosted: Thu Mar 21, 2013 3:44 pm 
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Joined: Mon May 28, 2007 8:43 am
Posts: 5247
Location: New Jersey
3/21/13

Afternoon: Light leg workout

Warmup: Hip band walks

A) Cable Leg Curl - 3 x 20 each x #10
B) Goblet Box Squat - 3 x 20 x 25# KB
C) Pallof Press 2.0 - 3 x 20s each side x yellow tube

***

I had 20 minutes and used them.

Leg curls - felt good, not too heavy though.

Goblet squats - harder on my abs than my legs. Narrow stance on these.

PPs - because I need good ab strength.

Nothing today put pressure on my shoulder.\


Editing later - my lower back is a bit sore. Last time this happened it was after Zercher sandbag stepups. Time before that was front squats. I think I need to stop supporting weight high and in front of me when I do lower-body work. Next time, vest and dumbbells.

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


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PostPosted: Sat Mar 23, 2013 1:25 pm 
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Location: New Jersey
3/22/13

Afternoon: Mixed mobility drill routine.

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


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PostPosted: Sat Mar 23, 2013 1:28 pm 
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Deific Wizard of Sagacity
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Joined: Mon May 28, 2007 8:43 am
Posts: 5247
Location: New Jersey
3/23/13

AM: MMA class. Helped a guy competing tomorrow to work his triangle escapes and some choke setups. Although got choked out when my coach didn't notice I was tapping while he showed one. Did everything lightly.

Fast from 10:30 pm Friday until 6:30 pm (20 hours)

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


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PostPosted: Sun Mar 24, 2013 3:14 pm 
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Location: New Jersey
3/24/13

Morning: Some very light rolling, warming up a fighter at a grappling tournament. Couldn't roll myself because of my shoulder.

Evening: Did some stairs & squats. Basically up and down a flight of stairs, 5 squats, for 8-10 sets. Just because it felt good.

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


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PostPosted: Tue Mar 26, 2013 9:36 am 
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Joined: Mon May 28, 2007 8:43 am
Posts: 5247
Location: New Jersey
3/25/13

Afternoon: Legs

Warmup: Mobility drills (upper. lower), hip band walks

1) Reverse Lunge - 8 per side x bw
2a) Leg Curl - 4 x 20 each x #11
2b) Bench Squat - 4 x 20 x 40# weighted vest
3) Pulldown Abs - 3 x 10e x 3 seconds x black band
4) Calf Raise - 100 x bw

***

Just a leg endurance workout because I can't do much upper. I'm enforcing a long rest on my right shoulder due to the injury, so I'm going back to left-only stuff and a mix of lower body exercises. Nothing too straining so I don't overdo it before my knee is really ready.

Reverse lunges - too early. Easy but didn't feel good.

Leg curls - I need to up the weight a little on these next time, at least for one set.

Squats - felt good, no back issues like on the goblet squats.

Abs - one of the few things I can do without putting pressure on my shoulder.

Calf raises - it's been a few weeks so I reset back to 100, because I want to be able to walk tomorrow.

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


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PostPosted: Fri Mar 29, 2013 7:59 am 
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Joined: Mon May 28, 2007 8:43 am
Posts: 5247
Location: New Jersey
3/26/13

Afternoon: Mobility warmup.

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


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PostPosted: Fri Mar 29, 2013 8:01 am 
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Joined: Mon May 28, 2007 8:43 am
Posts: 5247
Location: New Jersey
3/27/13

Rest day.

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


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PostPosted: Fri Mar 29, 2013 8:07 am 
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Joined: Mon May 28, 2007 8:43 am
Posts: 5247
Location: New Jersey
3/28/13

PM: MMA class. Worked escapes with R~, light rolling with JtG and KK. Shoulder felt fine.


***

One-of schedule change so I could make a Thursday. Finally got to roll with one of our fighters. Last time I saw him, he was an enthusiastic beginner. He's much better now.

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


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PostPosted: Sat Mar 30, 2013 7:51 pm 
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Deific Wizard of Sagacity
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Joined: Mon May 28, 2007 8:43 am
Posts: 5247
Location: New Jersey
3/29/13

Rest day.

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


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PostPosted: Sat Mar 30, 2013 7:53 pm 
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Deific Wizard of Sagacity
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Joined: Mon May 28, 2007 8:43 am
Posts: 5247
Location: New Jersey
3/30/13

AM: MMA class. Worked positioning the whole class with T~. Also a brief practice of a new arm bar setup for split-mount and a variant triangle setup.

***

T~ and I have a tendency to start out light and then maul each other. Today was purely technique work. I left class feeling tired but good, no pains, and like I'd gotten better. Good class.

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


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