Peter's MMA & strength training log

[pdellorto]

5/15/13

Rest day.

[pdellorto]

5/16/13

Afternoon: Upper Body

Warmup: Upper body mobility drills

1a) One-Arm KB Clean and Press (left) - 10 x 15# KB, 8 x 35# KB, 6 x 45# KB, 8 x 35# KB
1b) One-Arm Cable Row - 3 x 10 x #16
2a) Zottman Curl - 20 x 15, 20 x 17.5, 20 x 15
2b) Rope Pushdown - 3 x 20 x #12
3a) Low-High Cable Backhand - 3 x 15 x #5
3b) Pallof Press 2.0 - 3 x 30s each side x yellow tube

***

C&P - felt pretty good, but not great. Clean was easy, press was hard.

Rows - getting there, all rows using the whole stack.

Curls/Pushdowns - it's been a whole since I did Zottman curls and I forgot how good they are.

Backhand/Abs - Both felt pretty good.

[pdellorto]

5/17/13

Afternoon: Cardio

Cardio - 8 rounds, 55 seconds rest
Prowler (L-H) - 1 trip x EconoProwler + 100
Rope Slam - 30 double slams

***

Good and hard. Next week, 50 seconds rest.

[pdellorto]

5/18/13

AM: MMA class. Worked from in opponent's guard with four different guys. Mostly did pretty well but I made a couple mistakes and got caught. Caught another guy with a triangle that shouldn't have worked except I'd tired him out. Need to work more on my setups.

PM: Some extra stair climbing.

[pdellorto]

5/19/13

Rest day.

Some stair climbing later in the day - about 40 flights.

[pdellorto]

5/20/13

Afternoon: Lower body

Warmup: mobility drills

1a) Step Up - 2 x 8 each x 30# DBs, 8 each x 35# DBs
1b) KB Swing - 3 x 12 x 60# KB
2) Cable Leg Curl - 3 x 10 each x #13
3) Calf Raise - 200
4) Wall Sit - 1:30

***

Step-Up - good but hard.

KB Swing - Felt good, but I locked out hard on one rep and my knee ached. I'm usually doing these just short of full lockout on my knees, and saving lockout for slow movements like step-ups.

Leg Curls - felt good. Hard but not too hard.

Calf Raises - 200 is good for now, I'll go up soon.

Wall sits - 60 seconds was easy. So was 90, but I didn't want to push it.

[pdellorto]

5/21/13

Rest day. A fair amount of stair climbing.

[pdellorto]

5/22/13

Rest day.

[pdellorto]

5/23/13

Afternoon: Upper + Cardio

Warmup: Upper body mobility drills

1a) One Arm KB Clean & Press (left) - 8 x 15, 8 x 35, 2 x 6 x 45
1b) One Arm Cable Row (left) - 3 x 10 x #16
2a) Zottman Curl - 3 x 20 x 17.5
2b) Rope Pushdown - 3 x 20 x #12
3a) Cable Backhand - 3 x 15 x #5
3b) Pallof Press 2.0 - 3 x 30s each side x yellow tube
4) Tube Row Iso-Hold - 30s x yellow tubes, 2 x 30s x green tubes
10 minute break
5) Thomas Finisher - 8 rounds, 50 seconds rest
Prowler - Low-High, EconoProwler+100
Rope Slam - 30 slams

***

My Friday client had to cancel, so I combined my Thursday and Friday workouts.

KB C&P - 45 is still hard, but I wanted more reps at 45 even if it meat less reps than my goal (3 sets of 8)

Rows - felt good and hard.

Zottman curls - improving quickly, but still hard.

Pushdowns - just to get in some balancing arm work.

Backhands - felt solid.

Abs - still hard but improving.

Tube Row Iso-Hold - basically rowed back, held at the peak contraction until my arms were shaking.

Thomas Finisher - 8 rounds of prowler/rope slams. 50 seconds rest (shaved 5 seconds off from last time.)

[pdellorto]

5/24/13

Rest day.

[pdellorto]

5/25/13

AM: MMA class. Worked grappling (starting from standing) with T~ and J~. Did okay. I got off a few interesting moves (a strong side sit across, an inverted triangle from the bottom of north-south, a double arm-in arm triangle) but got mashed on a couple (a choke, a neck crank). Held pads briefly for J-L. My cardio felt good but I was oddly winded after each round.
Finished out working the basics of another triangle setup, and showing it my friend F~ who came in for the next class early (and who is a consummate triangle user).

[pdellorto]

5/26/13

Rest day. Hiked up 50 flights of stairs over the day, though.

[pdellorto]

5/27/13

Rest day. Lots of stairs.

[pdellorto]

5/28/13

Afternoon: Lower body

Warmup: Mobility drills

1a) Step Up - 8 x 30# DB, 8 x 35# DB, 8 x 40# DB
1b) KB Swing - 3 x 8 x 80# KB
2) Leg Curl - 3 x 20 per leg x #12
3) Calf Raise - 200
4) Wall Sit - 90 seconds

***

Step Up - these felt easy today, so I went up a little. I don't want to push it too much.

KB Swings - heavy. Working back up.

Leg Curls - went for 20s today to get extra work in, since I went lower on swings.

Calf Raises - I need to add weight to these.

Wall Sit - felt good.

[pdellorto]

5/29/13

Rest Day.