Hit things, lift things, drink beer.

14/01/2021:

Muay Thai:

Some basic work this morning.

3 minutes skipping
3 minutes shadow boxing
3 minutes skipping
3 minutes shadow boxing
3 x 3-minute rounds, heavy bag
4 x 3-minute pad rounds. Held first, then swapped and hit for 4 rounds.
Finished with a set of 40 kicks each leg, then 20 pull-ups, 30 push-ups, and 30 sit-ups.

Slowly getting fat out of shape ass less fat and less out of shape.
 
16/01/2021:

Muay Thai:

Past couple of days' worth of training sessions have been pretty focused. Friday night sparring class, warmed up with 5 minutes of skipping, some shadow boxing, and then some light/play sparring with no gloves, no shin pads. Gloves and shin pads on, then into some drills, then half an hour of freestyle sparring. Unsure how many rounds or what length the rounds were. Finished with some clinch drills and a round of clinch sparring.

This morning was a little less. After taking a couple of classes, just an open sparring session. About 12 x 2-minute rounds, 30 seconds rest between each. Finished with a round of no shin pad/glove sparring. Trying to get these guys to learn to calm down, focus on playing and being technical a bit more. Good morning overall though.
 
18/01/2021:

Strength:

Overhead press:
Bar x 10
30kg x 8
40kg x 6
47.5kg x 4
52.5kg x 3 x 2, 6 x 1

Deadlifts:
Bar x 10
60kg x 5
100kg x 5
120kg x 5
140kg x 5
160kg x 3
172.5kg x 2
162.5kg x 2 x 3

Pull-ups:
BW x 7, 7, 6, 6, 8 reps

Double KB racked walking lunges:
16kg/hand x 12 steps/leg x 3

Seated DB lateral raise:
8kg x 10 x 3
superset
Seated DB overhead press:
8kg x 12 x 2, 15 x 1
 
21/01/2021:

Strength:

Bench:
Bar x 10
40kg x 8
50kg x 6
60kg x 5
70kg x 4
75kg x 2
80kg x 1 x 2, 4 x 1

Squat:
Bar x 10
60kg x 8
80kg x 6
100kg x 5
115kg x 3
122.5kg x 1 x 2, 3 x 1

Pull-ups:
BW x 8, 8, 7, 6, 8 reps

Glute-ham raises:
BW x 6 x 4

Incline DB press:
24kg x 10 x 3
superset
DB rear delt fly, supine grip:
4kg x 12 x 3
 
23/01/2021:

Muay Thai:

Just some sparring after running the morning classes for the day. Set timer to 3 minutes, no set breaks, just hitting the next round once everyone was ready. Went through maybe 8 or 9 rounds? Solid effort from a lot of the guys who have kept their fitness up. Good to see the numbers growing as well. Starting to develop a team who are consistently showing up, growing, working with each other and learning to how to properly hold pads for each other as well.
 
25/01/2021:

Strength:

Military press:
Bar x 10
30kg x 8
40kg x 6
50kg x 3
57.5kg x 1 x 2, 5 x 1

Deadlift:
60kg x 5
100kg x 5
140kg x 3
160kg x 2
172.5kg x 1 x 3

Alternating barbell lunges:
60kg x 5/leg x 1
70kg x 5/leg x 3

Pull-ups:
BW x 9, 8, 7, 7, 9 reps

Superset:
Barbell curl, 20 reps
Band tricep pulldown, 20 reps

Leg raise, parallel bars:
10 x 3
 
29/01/2021:

Strength:

Clean + front squat + jerk:
60kg x 2 x 2
70kg x 1 x 2
80kg x 1 x 3

Ring complex:
Strict muscle-up
5 leg raises
5 dips
x 4 sets

Superset:
Step-ups, 16kg/hand x 12/leg x 4 sets
Chest-supported row, 30kg x 12 x 4

A little work at diversifying my strength training again. If the weights used don't give it away, it has been a long time since I did any sort of Oly lifting at all.


30/01/2021:

Muay Thai:

Just rounds of sparring after teaching classes in the morning. 3-minute rounds, 40 second breaks. Something like 12 rounds or so? Absolutely knackered. Maybe slowly learning how to do this shit again though. As a side note, really happy with how my more advanced class is coming along. Everyone's learning how to hold pads for each other properly, which is nice. Freestyle rounds are a must for any fighter - they need to be a more regular part of the classes here. If these guys progress faster, it means they can help me improve myself as well as each other.
 
Oh yeah, this logging thing.

06/02/2021:

Strength:

Hang clean:
60kg x 3 x 2
70kg x 3
80kg x 2 x 4

Bench:
40kg x 10
50kg x 8
60kg x 6
70kg x 4
75kg x 3
80kg x 2 x 2, 4 x 1

Deadlift:
60kg x 5
100kg x 5
120kg x 5
140kg x 4
160kg x 3 x 3

Pull-ups:
BW x 11, 8, 8, 10 reps

Finished with a quick bit of core work.
 
Ugh, I promised I was going to get better at this logging thing.

13/02/2021:

Strength:

Warmed up with a buncha rehab/prehab.

Standing box jump:
75cm x 5 reps x 2
75cm + 20kg bumper x 3 x 2
75cm + 2x20kg bumper x 3 x 3

Med ball twist and shot:
7kg x 3/side x 5

DB Bulgarian split squat:
30kg x 10/leg x 4
superset
Seated DB press:
20kg x 12 x 4

Glute-ham raise:
BW x 8, 8, 7 reps
superset
Chest-supported row:
20kg x 15 x 3

Finished with 100 total reps for barbell curls and tricep pushdowns each, working between each exercise to try and get through the reps as quickly as possible.
 
I promise I'm still training and working

24/02/2021:

Strength and conditioning:

Prehab work to warm-up

Chest-to-bar pull-ups:
BW x 3 reps x 4 sets, each rep for max height/quality

Snatch:
40kg x 2 x 3
50kg x 1 x 3
60kg x 1 x 3

Rowing sprints:
2km total distance. 30 seconds hard, 30 seconds easy pace. Total time 8:07.

Rowing sprints are yucky but also good. Stoked to actually just get back an overhead position today - might be the first time I've done an overhead squat in a year. Just gotta keep the prehab/rehab work up. Nice short, sharp session for the morning.
 
05/04/2021:

Strength:

Bench:
40kg x 10
50kg x 10
60kg x 8
70kg x 6 x 3
40kg x 20

Chest-supported row:
20kg x 15
30kg x 12 x 3
20kg x 15

Incline hammer press:
10kg x 15
20kg x 15
25kg x 12 x 2
10kg x 20

Strength work will be, for the next little while, nice and simple. Rotating schedule of upper body push, lower body push, upper body pull, lower body pull. Exercise selection will be main exercise, antagonist exercise, then a unilateral assistance exercise. Should make for some well-balanced basic strength work while I get back into the groove. Slowly working on getting my thumb back to having some range of motion and strength to it. Cardio for the moment is just going to be some basic LISS. I can get back to shadow boxing, skipping, and doing one-handed bag and padwork now as well, which is exciting. Getting very itchy to be back in the ring this year.
 
12/04/2021:

Strength:

Squat:
Bar x 10
60kg x 8
80kg x 6
100kg x 4
110kg x 3
120kg x 2
125kg x 2
130kg x 2 for a hard double
Decrease to 85%, then 4 sets of 2 (110kg)

Close-grip bench:
Bar x 10
40kg x 6
50kg x 6
60kg x 5
65kg x 4
70kg x 4 for a hard set of 4
Decrease to 85%, 15 total reps (6, 5, 4 reps at 60kg)

Glute-ham raise:
BW x 6 x 3 (floor, BOSU ball)

Tri-set:
Seated cable row, 57kg x 12 reps
Supine-grip DB rear delt fly, 5kg x 12 reps
Seated DB raise, 5kg x failure
3 sets

Decided having an upper/lower split won't work for me based on time and the frequency with which I can actually make it to the gym. So, back to the usual sorta whole body split it is. Thumb handling everything well still, which is nice. Had some Muay Thai on Saturday morning just been as well - thinking that I'll be back to teaching and training this week. I have my first appointment with the hand specialist today, so we'll see what they say. Hopefully that I'm recovering well.
 
12/04/2021:

Muay Thai:

Back in the gym tonight to help push our guys who are fighting soon through their paces and hurt their feelings. Strapped the shit out of my thumb, then warmed up by myself with a couple of rounds of skipping and shadow boxing, then a quick bit of bag work. After that, held pads for the first guy for a few rounds, then clinched with him for another couple. First actual fighter came through not long after. Got him on the pads. Took a bit to get him to actually hit hard and put any amount of power into his shots, but when he did it was there. He's too used to doing classes and not having a partner who actually pushes him on pads. After a few rounds, I clinched with him while the boss took another fighter on pads as well. After that, clinching. We clinched these boys until they couldn't stand. Made them finish the session with 50 kicks each leg, 200 knees, and 50 sit-ups with the Thai pad. About an hour and a half total. Felt really good to be back working on pushing guys through. Can't wait until I'm fit enough again to show them how normal this type of training is.
 
19/04/2021:

Muay Thai:

Back into the gym for my own training for the first time tonight in 4 weeks. Warmed up with my own stuff, skipped for 5 minutes, shadow boxed for the same, then a couple long rounds of bag work. First round was just drilling heavy low kicks on the bag, then a round of boxing to test out the hand. Felt fine, although still cautious about it. One of our guys with a fight coming up turned up, so popped him into the ring for a few rounds of sparring to see how he's looking, which wasn't too bad. Things to work on, but we all do. From there, a few rounds of drills with teeps and kicks, and then working on countering them. After that, 5 x 3-minute rounds of freestyle sparring, about a minute break between each. Rotated around the class, round on round. Had a few good ones. After that, clinching, so I just partnered back up with the same fighter as the start of class and put him to work. We just clinched freestyle, pausing to teach him things when the right moment came up. Pressured him and worked him hard for about 20 or 30 minutes. After that, finished off with sets of 50 kicks each leg, then 50 sit-ups with a Thai pad to the stomach. Good first session back.
 
20/04/2021:

Strength:

Bench press:
40kg x 8
50kg x 8
60kg x 6
70kg x 4
75kg x 3
80kg x 3 for a hard set
Down to 85% (70kg) x 3 x 3

Paused squat:
60kg x 8
90kg x 5
100kg x 4
110kg x 3
115kg x 3 x 4
Down to 60% for a single set of 15 (70kg)

Pull-ups:
30 total reps (8, 6, 6, 5, 5)

KB death march:
20kg/hand x 20 steps x 2

Seated DB iso press:
12kg x 10/side x 3

Seated cable row:
23.5 x 12 x 3

Thumb feeling nice and comfortable with everything today. Pretty well chuffed. Doing heavy pulls from the floor might still be another question though, as will cleans and snatches (I imagine).
 
21/04/2021:

Boxing

Warmed up with just 5 minutes of skipping with the heavy rope, then another 6 minutes or so of shadow boxing. From there, moved into some basic drills - slipping, blocking, moving, countering. All very defense-focused, about 7 or 8 2-minute rounds of them. From there, into sparring. First 2 rounds were sparring with only using jabs, then 5 or 6 rounds freestyle, just boxing. Finished the session with 3 rounds of close-range/infighting only sparring. Thumb is feeling good! It's really nice to be back in the gym working on shaping myself up again. Fingers crossed on actually being able to chase a fight sometime soon. Can't wait to show these young'uns how hard work gets done.
 
28/04/2021:

Muay Thai:

Warmed up with some shadow and bag work before class. Class started off with 3 x 3-minute rounds of clinching, with a 1-minute plank between each round. The guys I clinched with were all bigger- first one just 4 or 5kg bigger than me, but nice and technical to work with in the clinch, good flow. Next 2 guys were both 20-30kg bigger. Not as experienced, but strong, so still gave me something good to work against. After that, into some pad drills, 3 x 3-minute rounds on a few drills. Unfit as fuck, but tried my best to keep the intensity up on each combo, resting longer between each one rather than keeping the rate high and letting power or speed drop. Sets of kicks between each round, plus a short set of power kicks at the end. End of class, finished with some endurance work, alternating between sets of squat knees and wall sits, and some sit-ups. From there, boxing technique and sparring. A good number of rounds working on different partnered drills for defence, and then counters. After that, 5 x rounds of freestyle boxing sparring. After, worked a good bit with one of our guys who has a fight coming up. Did a couple of light rounds with 10oz gloves and no shin pads on, as those are the rules he'll be fighting under in just over 2 weeks now, but he hasn't done any training under those conditions. I want him to at least have an idea of the difference in how it feels before he steps in the ring. A few things to work on, but overall he's doing okay.
 
Had an assessment session last night with a new S&C coach I'm going to be working with. Going to be a strong focus on mobility and corrective exercises, as well as a good bit of core work to be done. I'll be interested to see what his initial programme looks like for me. Breaking things down into 4-week blocks. Looking forward to seeing how things go.
 
05/05/2021:

Boxing sparring

Warmed up with some partner drills. First was working on just blocking. A round each of blocking a 1-2, then a 1-2-left hook-right hook, then began also introducing some double-ups, and body shots. Worked a few rounds on ways to set up a body shot, then a few counters to straights with straight body shots and level changes. After about 35-40 minutes of drilling, into some freestyle sparring. Had a few good rounds tonight, including with one of our students who just does boxing, and is also a southpaw, so it was good to be with someone who changed things up a bit for me. Also had a good round with our guy fighting next weekend. If he remembers to use his jab properly, and keep his chin tucked, he should have a good fight.
 
06/05/2021:

Strength & conditioning:

Warm-up was a few of the mobility and hip stability drills that I was introduced to the other day by my S&C coach. Kneeling thoracic rotations, some hip stability and rotations, then a couple sets of bottoms-up KB presses with an 8kg bell.

Standing broad jumps:
3 reps x 4 sets

Bench press:
Bar x 10
40kg x 6
50kg x 6
60kg x 6
70kg x 4
75kg x 3
80kg x 2 x 2
Down to 60% for 20 total reps of close-grip bench (50kg used).

Double KB rack lunges:
20kg/hand x 8 steps/leg
24kg/hand x 8 steps/leg x 3 (this was especially yucky)

Seated wide-grip cable row:
40kg x 12
47kg x 10 x 2

Assault bike intervals:
120 seconds gentle warm-up
10 seconds max effort, 50 seconds recovery. Repeat for 8 sets.
Max HR 172 BPM, average HR 146bpm. First interval increased HR to 150ish, last 2 increased it to 170-172 each.
 
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