Peter's MMA & strength training log
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- Deific Wizard of Sagacity
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Re: Peter's MMA & strength training log
5/30/13
Afternoon: Upper Body
Warmup: mobility drills
1a) One-Arm KB Clean & Press (left) - 10 x 15, 8 x 35, 2 x 7 x 45
1b) One-Arm Cable Row (left) - 3 x 8 x #16 +2.5# plate
2a) Zottman Curl - 3 x 20 x 20
2b) Rope Pushdown - 2 x 20 x #12, 20 x #13
3a) Cable L-H Backhand - 3 x 12 x #6
3b) Pallof Press 2.0 - 3 x 30s per side x yellow
4) Tube Row Iso-Hold - 3 x 30s x gray-green band
***
KB C&P - My goal is 8 x 45, and it's going to be slow I think.
One-Arm Row - maxed the stack, so I pegged a 2.5 to it. It was surprisingly harder; +2.5 shouldn't be so much more.
Zottmans/Pushdowns - both felt really good today.
Backhands - 15 was a lot for the weight jump, so I erred on the low side.
Abs - PPs always feel hard but good.
Tube row holds - need to up the time or back up further.
Afternoon: Upper Body
Warmup: mobility drills
1a) One-Arm KB Clean & Press (left) - 10 x 15, 8 x 35, 2 x 7 x 45
1b) One-Arm Cable Row (left) - 3 x 8 x #16 +2.5# plate
2a) Zottman Curl - 3 x 20 x 20
2b) Rope Pushdown - 2 x 20 x #12, 20 x #13
3a) Cable L-H Backhand - 3 x 12 x #6
3b) Pallof Press 2.0 - 3 x 30s per side x yellow
4) Tube Row Iso-Hold - 3 x 30s x gray-green band
***
KB C&P - My goal is 8 x 45, and it's going to be slow I think.
One-Arm Row - maxed the stack, so I pegged a 2.5 to it. It was surprisingly harder; +2.5 shouldn't be so much more.
Zottmans/Pushdowns - both felt really good today.
Backhands - 15 was a lot for the weight jump, so I erred on the low side.
Abs - PPs always feel hard but good.
Tube row holds - need to up the time or back up further.
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- Deific Wizard of Sagacity
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Re: Peter's MMA & strength training log
5/31/13
Cardio
8 rounds of:
Prowler L-H - 8 x prowler+100
Rope Slams - 8 x 30 rope slams
45 seconds rest between rounds
***
This was crushing today, with the shortened rest and terribly air quality. I managed it, though.
Cardio
8 rounds of:
Prowler L-H - 8 x prowler+100
Rope Slams - 8 x 30 rope slams
45 seconds rest between rounds
***
This was crushing today, with the shortened rest and terribly air quality. I managed it, though.
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- Deific Wizard of Sagacity
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Re: Peter's MMA & strength training log
6/1/13
Rest day.
***
Really was up for MMA today, but I've got a nasty scrape on the inside of my arm and anything I do martial artsy (punching, kicking, etc., nevermind grappling) irritates it. I want it to actually heal so I decided to lay off of it for the day. Oh well, plenty more training in the future.
Rest day.
***
Really was up for MMA today, but I've got a nasty scrape on the inside of my arm and anything I do martial artsy (punching, kicking, etc., nevermind grappling) irritates it. I want it to actually heal so I decided to lay off of it for the day. Oh well, plenty more training in the future.
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- Deific Wizard of Sagacity
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Re: Peter's MMA & strength training log
6/2/13
Rest day.
Rest day.
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- Deific Wizard of Sagacity
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Re: Peter's MMA & strength training log
6/3/13
Afternoon: Lower
Warmup: Mobility drills
1a) Step Up - 8 x 35, 2 x 8 x 40
1b) Kettlebell Swing - 3 x 12 x 60
2) Leg Curl - 3 x 10 per leg x #13, 14, 14
3) Calf Raise - 200 x bw+2 chains (13# each, total 26#)
4) Wall Sit - 90s w/10# KB
***
Step Up - these felt hard today. Not crushingly so, but hard. I will stop at 40s.
KB Swing - went back down for a little more volume. Felt good but hard.
Leg Curls - nice and hard
Calf Raises - you'd think adding 26 pounds would be nothing, and it was until reps 120 and up. Then it started to suck.
Wall Sit - held a KB in goblet while I did these.
Afternoon: Lower
Warmup: Mobility drills
1a) Step Up - 8 x 35, 2 x 8 x 40
1b) Kettlebell Swing - 3 x 12 x 60
2) Leg Curl - 3 x 10 per leg x #13, 14, 14
3) Calf Raise - 200 x bw+2 chains (13# each, total 26#)
4) Wall Sit - 90s w/10# KB
***
Step Up - these felt hard today. Not crushingly so, but hard. I will stop at 40s.
KB Swing - went back down for a little more volume. Felt good but hard.
Leg Curls - nice and hard
Calf Raises - you'd think adding 26 pounds would be nothing, and it was until reps 120 and up. Then it started to suck.
Wall Sit - held a KB in goblet while I did these.
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- Deific Wizard of Sagacity
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Re: Peter's MMA & strength training log
6/4/13
Rest Day
***
Left knee very cranky today. Not sure why - step ups? Swings? That's theoretically my "good" knee.
Rest Day
***
Left knee very cranky today. Not sure why - step ups? Swings? That's theoretically my "good" knee.
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- Deific Wizard of Sagacity
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Re: Peter's MMA & strength training log
6/5/13
Rest day.
Rest day.
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- Deific Wizard of Sagacity
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Re: Peter's MMA & strength training log
6/6/13
Afternoon: Upper
Warmup: Mobility drills
1a) One-Arm Clean & Press (left) - 8 x 35, 8 x 45, 7 x 45
1b) One-Arm Cable Row - 3 x 10 x #16+2.5#
2a) Zottman Curl - 3 x 20 x 20# DBs
2b) Rope Pushdown - 3 x 20 x #12, 13, 13
3a) Prone Band Pull-Apart - 100
4) Pulldown Abs - 2 x 10 x 5s x black band
5) Tube Row Iso-Hold - 2 x 60s x yellow tubes
***
C&P - felt good, until the last rep. My shoulder felt unhappy with it.
Cable row - felt fine.
Curls/pushdowns - felt great.
BPA - just because. My left anterior delt felt it on these, though. The C&P was maybe a bit too much?
Abs - felt fine.
Tube Row - hard, very hard. Dropped resistance but doubled the time. Tough.
Afternoon: Upper
Warmup: Mobility drills
1a) One-Arm Clean & Press (left) - 8 x 35, 8 x 45, 7 x 45
1b) One-Arm Cable Row - 3 x 10 x #16+2.5#
2a) Zottman Curl - 3 x 20 x 20# DBs
2b) Rope Pushdown - 3 x 20 x #12, 13, 13
3a) Prone Band Pull-Apart - 100
4) Pulldown Abs - 2 x 10 x 5s x black band
5) Tube Row Iso-Hold - 2 x 60s x yellow tubes
***
C&P - felt good, until the last rep. My shoulder felt unhappy with it.
Cable row - felt fine.
Curls/pushdowns - felt great.
BPA - just because. My left anterior delt felt it on these, though. The C&P was maybe a bit too much?
Abs - felt fine.
Tube Row - hard, very hard. Dropped resistance but doubled the time. Tough.
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Re: Peter's MMA & strength training log
6/7/13
Afternoon: Cardio
Warmup: mobility drills
8 rounds of:
Prowler Sprint (Low-High) - EconoProwler +100
Double Rope Slam - 30 double slams
40 seconds rest
***
This was brutal with 40 seconds rest. Next week, last week of the cycle, is 35 seconds. I don't know how I'll do that.
Afternoon: Cardio
Warmup: mobility drills
8 rounds of:
Prowler Sprint (Low-High) - EconoProwler +100
Double Rope Slam - 30 double slams
40 seconds rest
***
This was brutal with 40 seconds rest. Next week, last week of the cycle, is 35 seconds. I don't know how I'll do that.
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- Deific Wizard of Sagacity
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Re: Peter's MMA & strength training log
6/8/13
AM: MMA class. Worked ground with LK, T~, and G~. Got a sweet arm bar on T~ after a hard roll. At the very end T~ wanted LK and I to roll against him at once. So we did - I clinched, and he kept me between him and LK the whole time. Eventually I got his back, pulled him down, and LK jumped on top and arm barred him while I did a half-assed choke. Good fun.
AM: MMA class. Worked ground with LK, T~, and G~. Got a sweet arm bar on T~ after a hard roll. At the very end T~ wanted LK and I to roll against him at once. So we did - I clinched, and he kept me between him and LK the whole time. Eventually I got his back, pulled him down, and LK jumped on top and arm barred him while I did a half-assed choke. Good fun.
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- Deific Wizard of Sagacity
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Re: Peter's MMA & strength training log
6/9/13
Rest day.
Rest day.
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- Deific Wizard of Sagacity
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Re: Peter's MMA & strength training log
6/10/13
Afternoon: Lower Body
Warmup: Mobility drills
1a) Step Up - 3 x 8 x vest+20, 25, 25
1b) KB Swing - 3 x 8 x 80
2) Leg Curl - 3 x 10e x #13, 2 x 10e x #14
3) Calf Raise - 100 x vest
4) Wall Sit - 90s x 15# KB
***
Step Ups - my shoulder was still hurting so to avoid lifting heavy DBs I went with the 40 pound vest. Wore that plus held DBs. Felt good.
KB Swing - wore the vest while I did these, not that it mattered.
Leg Curl - did my three sets then I realized I didn't up the weight on the next sets. Sigh. Did two more sets at the proper weight.
Calf Raises - with the vest on. Jeez, hard.
Wall Sit - not easy or hard, just good.
Afternoon: Lower Body
Warmup: Mobility drills
1a) Step Up - 3 x 8 x vest+20, 25, 25
1b) KB Swing - 3 x 8 x 80
2) Leg Curl - 3 x 10e x #13, 2 x 10e x #14
3) Calf Raise - 100 x vest
4) Wall Sit - 90s x 15# KB
***
Step Ups - my shoulder was still hurting so to avoid lifting heavy DBs I went with the 40 pound vest. Wore that plus held DBs. Felt good.
KB Swing - wore the vest while I did these, not that it mattered.
Leg Curl - did my three sets then I realized I didn't up the weight on the next sets. Sigh. Did two more sets at the proper weight.
Calf Raises - with the vest on. Jeez, hard.
Wall Sit - not easy or hard, just good.
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- Deific Wizard of Sagacity
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Re: Peter's MMA & strength training log
6/11/13
PM: Wrestling class. Joined my friend's wrestling class to learn some tools for my grappling. Did some takedowns (duck under, snapdown, double). Stuck around for a couple rounds of rolling with J~ in the following MMA class before I had to leave.
***
Had a night off from classes so I headed to wrestling. Fun but very hard.
PM: Wrestling class. Joined my friend's wrestling class to learn some tools for my grappling. Did some takedowns (duck under, snapdown, double). Stuck around for a couple rounds of rolling with J~ in the following MMA class before I had to leave.
***
Had a night off from classes so I headed to wrestling. Fun but very hard.
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Re: Peter's MMA & strength training log
6/12/13
AM: ART on my shoulder.
Otherwise, rest day.
AM: ART on my shoulder.
Otherwise, rest day.
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Re: Peter's MMA & strength training log
6/13/13
Afternoon: Upper
Warmup: Mobility drills
1a) Tempo Tube Press - 3 x 10 x yellow tubes (2-2 tempo)
1b) One-Arm Cable Row - 3 x 10 x #16+2.5#
2a) Zottman Curl - 3 x 20 x 20
2b) Rope Pushdown - 3 x 20 x #13
3) Prone BPA - 100 x blue band
4) Pulldown Abs - 2 x 10 x 5s x black band
5) Tube Row Iso-Hold - 60s x yellow, 60s x grey/green
***
Tube Press - back to these, as overhead pressing keeps bothering that shoulder.
Rows - felt solid today.
Zottman Curls - probably should have gone up, but I was distracted so I didn't. Next time, 25s for one set I think.
Rope Pushdowns - felt great today.
BPAs - no pain today.
Abs - felt solid, but not hard per se.
Tube Row Hold - 60s with the heavy band was brutal.
Afternoon: Upper
Warmup: Mobility drills
1a) Tempo Tube Press - 3 x 10 x yellow tubes (2-2 tempo)
1b) One-Arm Cable Row - 3 x 10 x #16+2.5#
2a) Zottman Curl - 3 x 20 x 20
2b) Rope Pushdown - 3 x 20 x #13
3) Prone BPA - 100 x blue band
4) Pulldown Abs - 2 x 10 x 5s x black band
5) Tube Row Iso-Hold - 60s x yellow, 60s x grey/green
***
Tube Press - back to these, as overhead pressing keeps bothering that shoulder.
Rows - felt solid today.
Zottman Curls - probably should have gone up, but I was distracted so I didn't. Next time, 25s for one set I think.
Rope Pushdowns - felt great today.
BPAs - no pain today.
Abs - felt solid, but not hard per se.
Tube Row Hold - 60s with the heavy band was brutal.