csg148 training log

[cheesedog]

You need to stretch your wrist flexors and maybe your triceps. The easiest way is to put a loaded barbell in a power rack and get into position to do a front squat and use that to stretch out your wrists.

[csg148]

Tuesday: 3- 5 minute rounds of heavy bag training
1- 5 minute round jump rope
1- 5 minute round heavy bag

20 minutes or more hard stretching.

Thanks again Cheese!!!! How long you been training? Where did you get all of your knowledge? I thought I was pretty well informed until I found this forum, its amazing all the information I didnt know and how ignorant I truly am about training. I have been lifting since I was 18, I am 34 now. During that time I read everything I could get my hands on about training and still havent learned much!!!!!

[cheesedog]

I'll be 46 next month, and I started training in my early 20's. I started in TKD when I was about 22 and overweight. After a few months I started weight training and jogging to lose weight and improve my martial arts. I've been reading and studying everything I could find about training, fitness and nutrition ever since. Some good sources of knowledge are Dan John, some of the t-nation articles and dragondoors website.

[csg148]

Well you are a wealth of knowledge that I know myself and many others appreciate.

[cheesedog]

You're welcome!

[csg148]

Wednesday:

8 sets: 8- 205 pound deadlift
5 sets: 8- 205 pound bench press
5 sets: 8- 155 pound bent over rows
3 sets: 8- 65 pound bar curl
3 sets: 8- 40 pound dumbell kickbacks

I found a weak link!!!!!!! What the hell is up with my back strength?!?!?! I might try it first next time and see if that helps. Also I noticed when doing the rows and kickback my shoulder fel like they were going to rip off of my body, which may have somthing to do with the row strength.

If you noticed a trend, all I have is 205 pounds of weights. The weights were given to me and I havent had the time or funds to get anymore. Maybe someday soon!!!!!!

[csg148]

Friday:

10 clap pushups
10 split squat jumps
5 horizontal pullups
10 kick throughs
10 power overs (speed not power)
10 lateral jumps over 24 inch box
5 chinups
10 burpees
X3 sets 28 minutes roughly

The clap pushups were double clap for the first roundand started as double for the second. The horizontal pulls were an experimental thing- I held a pullup bar with an over and under grip and pulled my body paralell with the bar and rowed touching each sde of my body, alternating, to the bar. (if that makes sence- it worked much better in my mnd than in execusion)

Lesson learned- CONDITIONING!!!!! My conditioning has always and still sucks. Every day I try and develop a way to balance explosive, strength and conditioing work. I say screw it- I will just worry about conditioning and the rest will be secondary. I have got to build my overall endurance to a respectible level-- this sucks!!!!! Thats my rant, thank you!!!!!

[cheesedog]

If you keep working your circuits and sparring like you have conditioning will come. You could maybe speed it up a bit more with some burpee ladders or hill sprints.

[itlives]

Originally Posted by csg148

Friday:

10 clap pushups
10 split squat jumps*
5 horizontal pullups
10 kick throughs*
10 power overs (speed not power)*
10 lateral jumps over 24 inch box
5 chinups
10 burpees
X3 sets 28 minutes roughly

I think I'll keep this one and call it "csg's #2"
Do you do the ones I marked with an * as rt/lt = 1?

[csg148]

Itlives, I was thinking of you and N8tive when I thought up that set!!! I needed somthing to try and get on your 2010 routines list!!! Yes, I did both sides for one rep for the split squat jumps, kick throughs, power overs and lateral jumps.

Saturday: 1 round jump rope
7 rounds heavy bag
1 round heavy stretching
all 5 minute rounds

I was playing around with some new stuff on the bag. I'm sure this is nothing new, but I was proud of myself for thinking of it and am definately going to incorporate it into my bag work in the future. I wanted to share in case anyone else is interested. During various points in the round I would shove the bag and sprawl against it as it swung back toward me then push and knee the bag to the other side and over head until i could walk under it. Also i incorporated sangbag getups (I guess is what you call them). I would lie on my back with the bag on top of me and quickly get up and throw the bag. I did this all quickly, of course and in a rhythm with strikes on the bag.

Anyway, like I said probably nothing new, but for those who love bag work and mma work and dont have a training partner, this was some good stuff.