Hit things, lift things, drink beer.

teepsandbarleywine

Orange Belt
@Orange
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Training 03/05/2020

Muay Thai:

Finally able to let myself into the gym to go and do some quiet bag work again. Warmed up with 10 minutes skipping and some shadow, then 5 x 3-minute rounds of basic bag work. Finished with a set of 150 running knees and 30 chin-ups. Felt good to shake some rust off, at least a little bit.
 
Training 04/05/2020

Muay Thai:

Similar session to yesterday, but closer to 15 minutes of skipping to warm up followed by a round of shadow boxing. 5 x 3-minute rounds on the heavy bag, focusing on being super basic, and trying to get more behind the left kick. 1 minute break between each round, at the start of which was 10 sit-ups and 10 push-ups. Finished with a set of 100 running knees, trying to keep power in them each hit. It's a long and slow road back, but at least I'm getting there.


Calisthenics:

Towel pull-ups:
25 reps total. 10, 6, 5, 4.

Wall sit:
60 second hold x 3 sets
superset
Tuck jump:
10 reps x 3 sets

Pseudo-planche push-ups:
5 reps x 4 sets, as much mechanical disadvantage as possible.

Single-leg hip bridge:
10 reps/leg x 3 sets

Finisher:
20 push-ups x 3 sets, 50 reps of core exercise after each set. Today was sit-ups, lying leg twists, and V-ups.

Dear weights gym, please come back. I miss you.
 
Training 11/05/2020

LISS:

Fasted steady-state cardio. 8km run. Managing to avoid blisters coming back too much, which is nice. Total time 47:19. average split 5:55/km.


Strength:

Towel pull-ups:
8 reps x 4 sets
superset
Single leg 1.5 Bulgarian split squats:
12 reps/leg x 4 sets @ BW.
Split squat all the way down, rise up halfway, then back down, then up all the way per leg.

Pseudo-planche push-ups:
6 reps x 4 sets

Towel bicep curls:
12 reps x 4 sets
superset
Tricep dips:

25 reps x 4 sets
 
Training 14/05/2020

Strength:

Hang clean:
60kg x 3 x 2
70kg x 3
80kg x 2 x 3

Squat:
60kg x 5
80kg x 5
100kg x 5
120kg x 2 x 4
80kg x 15

Bench press:
40kg x 5
60kg x 5
70kg x 4
80kg x 2 x 3

Pull-up:
BW x 6
10kg x 5 x 3
BW x 8

Tri-set:
Gironda rows x 12
GHR x 8
DB incline bench rear delt fly x 15 @ 4kg
Repeat for 3 sets

Rope pushdowns:
Unknown x 15 x 3
superset
Alternating DB curls:
12kg x 15 x 3

First time back in the gym post-lockdown, and it feels like it's been 5 years since I lifted anything. Left shoulder experiencing pain. Snatches are a no-no, and wide-grip pull-ups were a little touch-and-go today as well. Booked in with physio to see what's up.
 
Finally checked into physio and got sussed. Diagnosis is overly tight lats and pec minor, and weak serratus anterior through a certain ROM. Got given a few stretches, a specific exercise, and a new version of band pull-aparts to play with. Will check back again in a week. In the meantime, shifting to a brief bodypart split just as I'm rebuilding a base and trying to keep everything balanced while staying away from Oly lifts.

Training 16/05/2020

Deadlifts:
60kg x 5
100kg x 5
120kg x 5
140kg x 3
160kg x 3 x 2
170kg x 2 x 2

Block pulls from a couple inches below the knee:
160kg x 5 x 4

Neutral-grip pull-ups:
BW x 8
10kg x 5
14kg x 3 x 3
10kg x 5
BW x 10

Chest-supported row:
20kg x 12 x 4

Straight-arm lat pulldown:
Dunno x 15
Dunno plus a little more x 12 x 2
Dunno minus one x 15
(there's no actual markers for weight on our stacks on the cable cross-over)

Cross-body DB curl:
14kg x 12
16kg x 10
18kg x 8, then 10kg x 15
 
Training 18/05/2020:

Strength:

Bench:
40kg x 10
60kg x 6
70kg x 5
75kg x 4 x 2
60kg x 12
40kg x 15

Incline DB bench:
20kg x 15
24kg x 10
26kg x 7
24kg x 8
20kg x 12

Dips:
BW x 10 x 5

Tri-set:
Cable fly x 12 reps
Face pulls x 15 reps
Cable tricep pushdown x 15 reps
Repeat for 3 x trisets
 
Training 19/05/2020:

Strength:

Back squat:
Bar x 10
60kg x 10
80kg x 6
100kg x 5
110kg x 4
120kg x 3 x 4
60kg x 20

Glute-ham raise:
BW x 10, 8, 8 reps

Leg press:
Wide stance 120kg x 10 x 4
superset
Narrow stance 120kg x 10 x 4

Short one, but it was something.
 
Training 20/05/2020:

Strength:

Military press:
Bar x 10
40kg x 5
50kg x 4 x 5
40kg x 10

Face pull:
15 reps x 1 set
12 reps x 3 sets

Seated DB overhead press:
16kg x 15
20kg x 12
22kg x 10
24kg x 8
18kg x 12

Machine rear delt fly:
15 reps x 3 sets

DB lateral raise:
8kg x 10 x 2
10kg x 10 x 3
 
24/05/2020:

Strength:

Deadlift:
60kg x 5
100kg x 5
120kg x 5
140kg x 3
160kg x 1
170kg x 1 x 3

Neutral-grip pull-ups:
BW x 10, 10, 10, 8, 10 reps

Gironda rows:
12 reps x 4 sets

Lat pull-downs:
48kg x 12
54kg x 10
60kg x 8
54kg x 10
48kg x 15

Bicep curls:
Some sort of bullshittery on the cables.

Training today was fairly average overall. Deadlifts felt like shit from the outset. Decided to scale everything back and just get through it. Thinking it's just from a couple of super long, stressful weeks. Hopefully when my workload decreases this week I'll feel a bit better training again.
 
Oops. Best intenions and all that.

04/07/2020:

Muay Thai:

Another early morning of helping them beginners get on the road to being real fighters. Helped out with sparring drills to warm up, then held pads for like an hour. After that, just a few rounds of sparring, cruising on through. Had an old friend stop by the gym today - lovely to see her again, plus being a southpaw, she's always a little tricky to deal with well.


Strength and conditioning:

Squat:
60kg x 8
80kg x 4
100kg x 4
120kg x 3 x 2
135kg x 2 x 3

Bench:
40kg x 6
60kg x 5
70kg x 4 x 2
75kg x 3 x 4

Chin-ups:
BW x 10 x 3

Cardio:
20 minutes zone 2 - treadmill run @10kph.

Core:
P-bar leg raises
Pallof press alphabets w/resisitance band.
Alternate for 3 sets each exercise
 
05/07/2020:

Strength:

Overhead press:
Bar x a few
30kg x 8
40kg x 6
50kg x 3 x 2
60kg x 2 x 3

Barbell lunges:
60kg x 6/leg x 5

Pull-up:
BW x 10
10kg x 5
16kg x 3 x 5

Superset:
Good morning, 60kg x 8 x 4
Leg press, 160kg x 12, 200kg x 10 x 3

Superset:
DB incline press, 22.5kg x 12 x 3
Standing close-grip low cable row, 56kg x 15 x 3
 
12/07/2020:

Muay Thai:

Early morning session with the novice fighters. Skipped for 10 minutes, shadow box, then sparring and drills with one half while the other half worked on pads and bagwork. Uneven numbers, so I worked in with the team for the first half. Lots of drills on setting things up from a jab-teep, as well as a jab inside low kick. Trying to get these guys to think and not just throw. Some coming along well. After that, clinch techniques and drills with them for about 20 minutes. Finished with knees and the usual sets of push-ups and sit-ups.


Strength:

DB step-ups:
20kg/hand x 10/leg
25kg/hand x 8/leg x 3

Incline DB press:
25kg x 12 x 4
alternate
Face pulls:
50kg x 12 x 4

DB goblet squat:
25kg x 20 x 3

Bent-over DB rear delt fly:
4kg x 12 x 3
superset
DB lateral raise:
4kg x 12 x 3 (slow/controlled tempo)

Finished with some sets of tricep extensions and DB curls. Just a nice little assistance/hypertrophy focus today.
 
14/07/2020:

Strength:

Deadlifts:
70kg x 5 x 2
110kg x 5
130kg x 4
150kg x 3
170kg x 2 x 2
180kg x 2 x 3

Bent-over row (supine grip):
70kg x 8 x 5

Single-arm DB overhead press:
20kg x 8/arm
22.5kg x 6/arm x 4

Planned on doing a run after, but I was tired, it was late, so I went home, cooked steak and drank a couple of imperial stouts. That's basically cardio, right?
 
15/07/2020:

Muay Thai:

Early session. Warmed up briefly, then 10 x 3-minute pad rounds, 40 seconds rest. Everything was really basic. Focusing on keeping power up across all rounds and making sure each technique was still good quality. My trainer was happy enough - thinks a solid month of work and I should be about fight fit. I really don't think so though - 5 rounds becomes a very long time as soon as you start feeling that fatigue. I don't want to put my name down for anything until I know I'm in good enough shape to properly hang. We'll see how training keeps going this week though, I guess.


Cardio:

5km run, couple of hours after training this morning. Shitty weather, so indoors, on a treadmill. Just an easy 30-minute slog at 10k/h. Low-intensity steady-state, baybeee, it's ya bread and butter. Keeping HR under 160ish BPM.


Core:

Dragon flags, 3 sets of 4 reps
P-bar leg raises, 4 sets of 10 reps
Back extension side bends, 2 sets of 20 reps
 
16/07/2020:

Muay Thai:

Another early morning training the novice fight squad. Warmed up, sparring, then I too half at a time for some counter drills. 3 different counters, after initiating with 1-2, opponent hits back with either a cross, jab, or left hook. When the opponent hits back, slip or duck the counter, then counter back with a set combination. Getting these pups to think about angles, distance, interrupting their opponent's flow, and doing more than either being on just the attack or just defence. After, some clinch rounds, knees on the bag, and the usual sets of push-ups and sit-ups.


Strength and conditioning:

Physio to warm up.

Hang power clean:
50kg x 5
60kg x 5
70kg x 4 x 3

Trap bar deadlift (3-count tempo):
70kg x 5
110kg x 5
130kg x 5 x 3
Superset each of the last sets with a set of jumps for max height, 5 reps

Landmine one-armed push jerk:
20kg x 5/arm x 4

Treadmill sprints:
Warmed up for a quick jog, then:
30 seconds run at 16k, incline 10
30 seconds rest
Repeated for 6 rounds, then walked to cool down.

Productive little session, done in just over an hour.
 
20/07/2020:

Strength and conditioning:

Standing box jumps:
75cm x 3 x 2
Added a 20kg bumper after each set for 3 reps, up to + 3 x 20kg bumpers on top for 4 sets of 3.

Rotating med ball throw:
7kg x 5/arm x 4

KB snatch:
24kg x 5/arm
32kg x 4/arm x 3 (KB handle was really slick - nearly lost my grip several times, even with chalk)

DB Bulgarian split squat:
30kg x 8/leg x 3

Rope climb:
BW x 4 sets

L-sit to tuck planche:
3 sets x 5 reps, on parallettes

Finisher:
Sledgehammer swings, 5 minutes, alternate arms every 10 swings
 
21/07/2020:

Muay Thai:

Up early and down to class to help them up-and-comers get ready. A few of them have novice bouts this weekend. Today, rather than taking them for sparring drills, I was a pad holder. Made sure to give all of them a hard push before we have a more chilled session on Thursday morning. After, hit bags by myself for a wee while. Trying to get comfortable kicking head height again.


Conditioning:

LISS work. Outdoor run. Very poor call today - got bucketed on about 3km in. The rain also stopped and started my tracker on my phone at random points towards the end. 5.83km, 35:37. A few points slower than usual when I either got lost or tried crossing the road. A long stretch uphill for a km or 2 in the middle of this route. My socks got real soggy. Not a fun time.

Core:

Partial standing rollouts:
BW x 5 x 3

Pallof press alphabets:
Medium band, 2 sets each side

Knees to elbows:
8 reps x 3


Looking forward to going home and drinking some barleywine tonight. The brewery I used to work for has finally released their first b-wizzle, and I can't wait to fang a bottle of it and immediately become even more of a rolling, irresponsible wreck of a human, then waking up early in the morning and going to train mildly rinsed. Awesome.

Speaking of barleywine, yesterday's was a bottle of Tribute from Renaissance brewing, 2012 vintage. Definitely oxidised, and poured completely gasless/still. Still, the papery, pachment-y edges of oxidation played nicely, mellowing out and tempering the sweetness of that boozy wee thang. Picked these up from a random pub, and I'm happy to have one or two more stashed away. After lockdown, my cellar is in dire need of rebuilding. We'll get there. We'll work on it.
 
30/07/2020:

Got asked last night if I wanted to fight in September. First time in 3 years. After humming and hah-ing about it for a few hours, said sure, why not. Name thrown in the hat for a show here in Auckland. Now we just need someone to put their hands up.

Conditioning (LISS):

More moderate-intensity than low-intensity, particularly for the latter half of the run. Early morning, fasted, a cup of black coffee beforehand. 5.8km in 32:32, average pace 5:37/km. Started off slow and easy, picked things up a little as I went, but without it ever feeling like it was going to be a difficult pace to sustain. Missing a HR monitor to know how hard I'm actually working when I do this- might be this week's investment.


Strength and conditioning:

A couple hours and some breakfast after the morning's run.

Power clean/full clean/hang full clean:
40kg x 1
60kg x 2 sets
70kg x 1
80kg x 3 sets

Back squat:
60kg x 5
80kg x 5
100kg x 5
120kg x 3 x 2
135kg x 2 x 3

Overhead press:
Bar x 10
30kg x 8
40kg x 6
50kg x 5
60kg x 3 x 3
Shoulder still a little niggly with these.

Pull-ups:
BW x 10
+10kg x 5 x 2
+20kg x 3 x 3
BW x 10
Shoulder fine and dandy with these.

Hill sprints:
Steep driveway between work and gym. Maybe a little over 100m? I don't know, I'm not a ruler. Each rep takes around 15-17 seconds of work.
Sprint up, walk down, immediately repeat. Repeat for 10 reps.

KB windmills:
24kg overhead/28kg under. 5 reps/side, 2 sets each side.

I think my base fitness is there? Kinda? 6 weeks should be enough to re-shape a bit and make some good strides in the right direction. Unfortunately, training properly may stop me drinking barrel-aged barleywine and imperial stouts as much over the coming while. My fight weight was always under 70kg - currently sitting at 78, although gym scales reckoned I was 77 after my workout this morning. I think they were lying, but it made me feel good that maybe I'm closer to being able to cut to fight weight than I thought I was.

Aiming for September 12. Let's get it.
 
31/07/2020:

Muay Thai:

Fasted training session. Had to jump in one of the fitness classes this morning. Warmed up, shadow boxed for a bit, then did some fun coordination and footwork games/drills. From there, padwork. A few set combinations for a few rounds, finished each round with a set of high-rep kicks or punches. After, another competitive fitness game, then finished with core work for about 5 minutes. Gave myself an extra set of running knees after as well. Short session, less than an hour, but still enough to get a good sweat on in the morning. Every bit counts. Weight after class, still wearing shorts, t-shirt, etc was 78.5kg. No word on a match yet.
 
Oops, forgot to update for a couple days.

04/08/2020:

Muay Thai:

Early morning session. Started off with a run, featuring a real nasty, long uphill section. Took it at a comfortable/easy pace. Run was 4.8km, 28 minutes. After, into the gym, wrapped up, and into some sparring drills. Drilled for 45 minutes total, including a few rounds of freestyle at the end. From there, gear off, 3 x 3-minute bag rounds, then 3 x 3-minute pad rounds with a mad Russian. Absolutely fucked by the end of this session. Still slowly rebuilding capacity.

In beer news, had a fucking excellent journey up to 8 Wired in Matakana today. Went with a crowd of other industry professionals, hosted by the brewer and sales staff, and provided food, a good bit of excellent beer, had a guided tasting of some barrel-aged goodies, got given a goodie bag and then shifted back down the line to Auckland. Several standouts on tap, including a beer that was a blend of 2 parts IIPA, 1 part imperial stout, a Flanders red-style beer that had been cellared for nearly 10 years on premise, and a few other spontaneously fermented fruited pale sours - Wild Feijoa might be one of NZ's most renowned beers for beer nerds locally, and it was tasting pretty fucking great on tap today. A few gems still in their fridges only available on-site from there that I need to pick up for my own cellar stash again. Managed to get fairly lit, but also stay on a good level and hit bed at a responsible hour and in a responsible state.
 
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