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
1/25/14
AM: MMA. Standup with J-L, B~. Worked my drop-step setup.
***
Trained with the Hands Police today. Any telegraphing twitch or failure to cover is noted and commented on. Good stuff.
AM: MMA. Standup with J-L, B~. Worked my drop-step setup.
***
Trained with the Hands Police today. Any telegraphing twitch or failure to cover is noted and commented on. Good stuff.
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- Deific Wizard of Sagacity
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Re: Peter's MMA & strength training log
1/26/14
Rest day.
Rest day.
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- Deific Wizard of Sagacity
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Re: Peter's MMA & strength training log
1/27/14
PM: Full Body Workout
Warmup: Foam rolling, lacrosse ball rolling, mobility drills, TKEs, Airdyne SS 5 mins 1.7m
1) Pallof Press - 3 x 5e x 5s x #8
2a) Pushup - 3 x 16
2b) TRX Row - 3 x 16
2c) Bulgarian Split-Squat - 3 x 10e x bw, 10, 10
3a) Swiss Ball Squat - 2 x 20 x 2s pause
3b) Calf Raise - 2 x 100
4a) Kneeling Pulldown - 3 x 15 x 90
4a) Hammer Curl - 3 x 15 x 25
4a) Triceps Pushdown (rope) - 3 x 15 x #12
5) Prowler (H/L) - 6 x EconoProwler + 120
6) Prone BPA - 100 x red band
***
Warmup went well.
PPs - been a while, these felt good.
Pushups/TRX rows - felt very solid.
BSS - hard but good. I'll go for slightly heavier next week.
Squats/Raises - also good. I cut it to 2 sets just because 3 seemed a lot with the BSS and prowler.
Pulldowns - just right, I couldn't have done 16 on the last set or 95 on any set.
Hammer curls - perfect weight for these. Felt great.
Pushdowns - I did the short version, with arms tucked. Felt okay.
Prowler - hard to run it today, but it was hard enough. Next time I'll throw 5-10 more on it.
BPAs - back to doing these, they felt good. My shoulder is clearly improving.
PM: Full Body Workout
Warmup: Foam rolling, lacrosse ball rolling, mobility drills, TKEs, Airdyne SS 5 mins 1.7m
1) Pallof Press - 3 x 5e x 5s x #8
2a) Pushup - 3 x 16
2b) TRX Row - 3 x 16
2c) Bulgarian Split-Squat - 3 x 10e x bw, 10, 10
3a) Swiss Ball Squat - 2 x 20 x 2s pause
3b) Calf Raise - 2 x 100
4a) Kneeling Pulldown - 3 x 15 x 90
4a) Hammer Curl - 3 x 15 x 25
4a) Triceps Pushdown (rope) - 3 x 15 x #12
5) Prowler (H/L) - 6 x EconoProwler + 120
6) Prone BPA - 100 x red band
***
Warmup went well.
PPs - been a while, these felt good.
Pushups/TRX rows - felt very solid.
BSS - hard but good. I'll go for slightly heavier next week.
Squats/Raises - also good. I cut it to 2 sets just because 3 seemed a lot with the BSS and prowler.
Pulldowns - just right, I couldn't have done 16 on the last set or 95 on any set.
Hammer curls - perfect weight for these. Felt great.
Pushdowns - I did the short version, with arms tucked. Felt okay.
Prowler - hard to run it today, but it was hard enough. Next time I'll throw 5-10 more on it.
BPAs - back to doing these, they felt good. My shoulder is clearly improving.
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- Deific Wizard of Sagacity
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Re: Peter's MMA & strength training log
1/28/14
Noon: MMA class. Worked ground from the top with S~, my coach Phil, and our kickboxing instructor Mike. 8 years and this is the first time Mike and I did ground. Good practice today.
Noon: MMA class. Worked ground from the top with S~, my coach Phil, and our kickboxing instructor Mike. 8 years and this is the first time Mike and I did ground. Good practice today.
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- Deific Wizard of Sagacity
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Re: Peter's MMA & strength training log
1/29/14
Rest day.
Rest day.
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- Deific Wizard of Sagacity
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Re: Peter's MMA & strength training log
1/30/14
Noon: MMA. Standup with S~. Worked my one-two and dropstep.
Noon: MMA. Standup with S~. Worked my one-two and dropstep.
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- Deific Wizard of Sagacity
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Re: Peter's MMA & strength training log
1/31/14
Afternoon: Cardio
Warmup: Foam rolling, lacrosse ball rolling
Elliptical Tabata - 1 minute warmup, 4 minute Tabata, 10/100, 0.19m
***
Tabata felt good, solid.
Afternoon: Cardio
Warmup: Foam rolling, lacrosse ball rolling
Elliptical Tabata - 1 minute warmup, 4 minute Tabata, 10/100, 0.19m
***
Tabata felt good, solid.
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- Deific Wizard of Sagacity
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Re: Peter's MMA & strength training log
2/1/14
AM: MMA class. Did ground and some standup kicking w/T~ and M~ and S~.
AM: MMA class. Did ground and some standup kicking w/T~ and M~ and S~.
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Re: Peter's MMA & strength training log
2/2/14
AM: Mobility drills and band work, 2 minute squat, 2 minute seiza.
AM: Mobility drills and band work, 2 minute squat, 2 minute seiza.
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- Deific Wizard of Sagacity
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Re: Peter's MMA & strength training log
2/3/14
AM: Full Body Workout
Warmup: Foam rolling, band work, mobility drills
1a) Pushup - 5 x 10
1b) KB Row - 5 x 10e x 20kg
1c) Box Squat - 5 x 20
2a) Band Curl - 3 x 20 x orange band
2b) BPA - 3 x 20 x purple band
2c) Box Squat - 3 x 20
***
Snow day, couldn't get to the gym so I worked out at home. I had this idea of doing 10 x 10, but I realized around set 3 that 10 sets was just silly. My shoulder wasn't up to it. So I added box squats to the next triple to get my reps up.
Pushups/rows/squats - felt really good, but I didn't want to push it.
Curls/BPAs/squats - also felt good, especially the squats.
AM: Full Body Workout
Warmup: Foam rolling, band work, mobility drills
1a) Pushup - 5 x 10
1b) KB Row - 5 x 10e x 20kg
1c) Box Squat - 5 x 20
2a) Band Curl - 3 x 20 x orange band
2b) BPA - 3 x 20 x purple band
2c) Box Squat - 3 x 20
***
Snow day, couldn't get to the gym so I worked out at home. I had this idea of doing 10 x 10, but I realized around set 3 that 10 sets was just silly. My shoulder wasn't up to it. So I added box squats to the next triple to get my reps up.
Pushups/rows/squats - felt really good, but I didn't want to push it.
Curls/BPAs/squats - also felt good, especially the squats.
-
- Deific Wizard of Sagacity
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Re: Peter's MMA & strength training log
2/4/14
PM: Foam rolling (hips, legs)
***
Did my foam rolling while I was playing a video game.
PM: Foam rolling (hips, legs)
***
Did my foam rolling while I was playing a video game.
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- Deific Wizard of Sagacity
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Re: Peter's MMA & strength training log
2/5/14
Morning: Shoveling icy snow.
Afternoon: Light workout.
Warmup: Mobility drills, foam rolling, lacrosse ball rolling, upper body band work
1a) Curl/Squat/Press - 10-1 countdown, 25# DBs
1b) TRX Row - 10-1 countdown
2) Chest Pass - 3 x 60 x 6# ball, 60 seconds rest
***
Just a quick workout so I could get home before the roads iced up.
Curl/Squat/Press - curl, then squat, then push-press. Felt okay, could have gone heavier except for the curl part. Could go heavier if it did a power curl or power clean.
TRX rows - felt fine.
Chest Pass - I wanted to do 30s, but I forgot my countdown capable stopwatch. So I estimated 60 slams in 30 seconds and did that. Tiring, need to get better at these.
Morning: Shoveling icy snow.
Afternoon: Light workout.
Warmup: Mobility drills, foam rolling, lacrosse ball rolling, upper body band work
1a) Curl/Squat/Press - 10-1 countdown, 25# DBs
1b) TRX Row - 10-1 countdown
2) Chest Pass - 3 x 60 x 6# ball, 60 seconds rest
***
Just a quick workout so I could get home before the roads iced up.
Curl/Squat/Press - curl, then squat, then push-press. Felt okay, could have gone heavier except for the curl part. Could go heavier if it did a power curl or power clean.
TRX rows - felt fine.
Chest Pass - I wanted to do 30s, but I forgot my countdown capable stopwatch. So I estimated 60 slams in 30 seconds and did that. Tiring, need to get better at these.
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- Deific Wizard of Sagacity
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Re: Peter's MMA & strength training log
2/6/14
Foam rolling - hips, legs
Foam rolling - hips, legs
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- Deific Wizard of Sagacity
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Re: Peter's MMA & strength training log
2/7/14
Recumbent Bike Intervals - 1 min, then 20s/10s x 8 x L21
Recumbent Bike Intervals - 1 min, then 20s/10s x 8 x L21
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- Deific Wizard of Sagacity
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Re: Peter's MMA & strength training log
2/8/14
Rest day.
Rest day.