Sunday, August 15, 2010
The last 9 days of training have gone fairly well, the only bump in the road was getting some rust flakes in my eye during my boxing workout last Tuesday. It was very hot that day and initially I just thought that I got some sweat in my eye. As the day continued it started to hurt more and I thought maybe I'd gotten a scratch on my cornea (it's happened before and usually heals in a day). Wednesday it was worse and by the end of the day I knew I needed to get it looked at.
Thursday my wife was able to get me into an Ophthalmologist and he found the metal in my eye. To get the flakes out I had to face the fear of having a needle in my eye (and for 10 minutes). The rest of the day it hurt even more than before (after the numbing agent wore off). By Saturday it was 90% better.
O.K., now on to the work I did over the past 9 days:
Rest – but lots of yardwork
EDT 10min. PR
OH Squat (65lb.): 5, 5, 5, 5, 3, 2
Push-ups: 15, 10, 10,10, 8, 7
Slip Line 2x3min/45sec
Maize Bag 2x3mn/45sec
3x3min/1min for each of following: Speed bag, Top and Bottom Bag, Heavy Bag
Felt stinging in my right eye during workout but just thought it was sweat in my eye.
EDT 10min PR
Deadlift (185lb): 5, 5, 5, 5, 5, 7, 7, 5
Pull-ups: 5, 5, 3, 2, 2, 2, 2, 2
Slip Line 2x3min/45sec
Maize Bag 2x3mn/45sec
Increase Deadlift to 205lbs next workout
Right eye much worse today – bad open or closed and very sensitive to light.
I planned to do 3x3min/1min for each of following: Speed bag, Top and Bottom Bag, Heavy Bag but had to take off due to eye (metal/rust flakes in right eye).
Eye is still very painful but getting better. Postponed workout until Sat.
Eye is finally about 90% better. Planned on a 15 minute EDT workout of Cleans and Overhead Presses but due to a neck spasm did a 10 minute EDT workout of:
Pull-ups: 5, 5, 4, 4, 3, 3, 2, 2, 3
Push-ups: 14, 12, 10, 8, 8, 8, 5, 5, 10
EDT 15min PR
Cleans (85lbs): 5, 5, 5, 5, 5, 5, 5, 5, 5, 8, 8, 5
OH Presses (75lbs): 5, 5, 5, 5, 5, 5, 5, 3, 5, 2, 4, 2
Increase cleans to 105lbs for next workout
3x3min/1min Top and Bottom Bag
3x3min/1min Heavy Bag
All in all going pretty well. I'll be doing measurements on this coming Sunday or Monday to see how I'm progressing toward my goals (I do know that I've lost about an inch on my waist (at belly button level).
Saturday, August 7, 2010
Yesterday I rested in anticipation of doing the Bootcamp this morning but since I never got a call from the trainer confirming the time I didn’t go.
I’m switching my workout format to a more organized one. For my resistance training I’m going to use the EDT format (Escalated Density Training) on Mon., Wed., Fri. along with boxing skill training on those days. Tues. and Thurs. will be my heavy boxing days (Sat. we’ll factor in later).
I’ve decided to use the EDT format because: 1.) I’ve never trained that way before, 2.) It looks like a good training format. My first 3 workouts with it will be 10 minute routines, then up to 15 minute routines for the next week. I’ll judge then whether to add a second PR Zone to each of those workouts.
For those of you unfamiliar with the EDT format I’ll give a super brief explanation:
Each workout consists, generally, of 2 PR Zones each is 15-20 minutes long and each consists of 2 exercises. The weight is generally your 10RM for that exercise. You begin by doing 5 reps of each of the 2 exercises followed by a short rest and repeat until time is up. The objective is to do as many repetitions of each exercise as possible in the time allotted (you need to keep a record so you know what to beat when you repeat the workout).
I did my first EDT workout this morning:
10min. PR Zone
- Cleans (75lb.): 5, 5, 5, 5, 5, 5, 5, 5, 5, 5
- OH Press (65lb.): 5, 5, 5, 5, 5, 5, 5, 5, 4, 5
Weights were a bit light so need to increase Clean to 95lb. OH Press to 75lb. for next Friday (when I repeat this workout but with 15 minutes).
Thursday, August 5, 2010
My training this year has been sporadic to say the least. I lost my last training partners in the fall and winter due to my injuries and their job changes. Now it’s time to get going again. I’m motivated and I’ve already started to get myself back into fighting shape.
Over the next 6 weeks I am working hard to:
- Cut the belly/body fat (back down to 15% from 20.8%)
- Get back into fighting shape:
- Cardio fit test from 32 down to 28
- Max Push-up from 29 to 40
- And the subjective measure of feeling comfortable with 4 full/heavy rounds on the heavy bag.
So far this week I’ve accomplished the following:
Superset 1 (5 sets)
Bench Press – flat, pause on chest, rep range 6-10, went up to 165lbs
Wide grip pull ups – min. 8 reps, last 3 sets with assistance
Superset 2 (3 sets)
DB Incline Press – 50lb dumbbells
Single arm bent Row – 60lb dumbbell
5 sets OH Squat working up to 125lb doubles
5 sets Snatch working up to 135lb singles
2 Supersets of 2 min rounds (no rest)
- Maize bag, Slip line, Speed bag (1 round each lead)
2 x 3min/1min heavy bag (1 round each lead mainly working jab and distance, last 30sec each round continuous punching)
High fatigue today, ended up making it a rest day
Nordic Track Treadmill Fit-Test: 32
Max sit-up in 60sec: 35
Max Push-up: 29
Deadlift working to 1RM: 5x135, 4x225, 5x245, 2x265, 1x275, 1x285
3x3min/1min Top and Bottom Bag (last 30sec each round keeping very busy)
3x3min/1min Heavy Bag (last 30sec each round continuous punching)
(Roman Chair sit-ups between all rounds: 10, 10, 7, 5, 5, 5)