November is here.

End of October and the beginning of November. It has been a busy past couple of weeks.

With the sale of BPs assets to Apache and the deal finalized I found myself approaching the day where I would switch companies.  November first was the start day, but the week before was busy finalizing some work projects and lunches.

I didn't get out to the gym very much over this period and unfortunately the Gold's I was using is half way across the city and not really in range to get a lunch time workout in.  That left this week fairly light in terms of activity, but large in calories due to excess Halloween candy.

I did get a fair amount of fighting in during the week leading up to Halloween.  The club did demos for Heritage Park in Calgary, and I helped organize the heavy combat aspect.  We didn't fight a tonne, but we fought four days in a row and a decent amount more nights.


On a positive note the new building I am in has a fairly extensive facility in the basement.  It is a little cramped but in reality it is probably better equipped than the Gold's I was using.  I would say overall it has less equipment, ie less flat benches, one cage, one bench station, but it has a wider variety.  Jump ropes, olympic lifting station, 35# weights. ( I always hated that Gold's didn't have 35# weights )

So I signed up at the new gym and I figure I can put in a short 30 minute workout before work, more on that in a bit.

November does bring about the 200 swing challenge, which is sponsored by a KB guy in town over facebook.  The basic concept is to add 200 Kettlebell swings to your day over and above your regular training.  Typically these are completed in 10 one minute rounds with 20 swings per round.

November 1: ‎100 20kg Two handed swings 100 16kg one handed swings. 10 minutes
November 2: 16kg x10@, 16kg x10@, 20kg x20, 20kg x20, 24kg x20,16kg x10@, 24kg x20, 20kg x20 16kg x10@, 20kg x10: 10 mins (16s are One handed swings, 20 and 24 are two handed)
November 3: 20kg x20,20kg x20, 20kg x20, 20kg x10@, 20kg x10@, 16kg x10@, 16kg x20, 24kg x20, 16kg x10@, 20kg x20. 10 mins (x20s are two handed x10@are one handed per side)
November 4: x10 16kg. sets of 20.
November 5: 24kg 24kg 24kg 24kg 24kg 24kg 20kg 20kg 24kg 20kg. No 16s today.

November 1 - 3 were pretty slow apart from the swings.  I did a TRX circuit on the Monday I believe which was pretty good.


November 4: I signed up for the gym and did a "Magic 50" routine.  Warmed up on a concept 2.  Did 5 sets of 30-30, followed by a circuit of pushups and BW lunges.  Then moved on with a 16kg bell did a magic 50, and did 7 burpees all the way through instead of 10, cause they kick my ass.  Apart from the occasional challenge I suspect Infinite Intensity needs to go away due to time constraints.  Hit practice in the evening and had a pretty good time, worked hard.


November 5: 30 minute workout in the morning.  5x5 deadlifts, then a superset 3 x10 of bench and DB rows.  Hip Dominant, Horz push and pull.  Then a quick core circuit.  2 rounds of 60s planks, x20 mountain climbers and x5 roll outs.

Infinite Intensity. Monday Oct 26, 2010

Weekend saw nothing of huge interest training wise.

Little TRX, little kettlebell, little jump rope, little push-ups.  Nothing major, maybe 10-20 mins total, was really just playing around a little.  On the push-up note I managed to put down a single set of 20.  That was a first for me, elbows were in an easy position, still felt like a pretty sweet accomplishment on something that is one of my weakest areas.

I also priced out some new toys.  Looks like I can get set up with 90% of what I need for about $1500 (Cage, bench, 300# weights).  I also had a chance to look at mats that a few places sell.  Definetely considering some of these as well.  The cheap ones I got are nice and great for lots of stuff, but anything heavy has the very real potential to damage them easily.

Monday back in the gym for another shot at the Magic 50

Magic 50
45# KB, 5 circuits, 60s rest
5 KB Snatches per side: x5 x5 x5 x5 x5
5 KB Swings per side: x5 x5 x5 x5 x5
10 burpees: x9 x9 x7 x8 x5
Time: 14:07
Def did not win this.  Burpees are still royally kicking my ass.

Finisher
Tabata Concept 2

Strength Training: II

October 19, 2010

This was a killer, my legs are fried, so tired, I am wondering how they will feel tomorrow?


Warmup: 3 circuits, 60s rest
15# bar OH Walking Lunge x5
30# KB swing x10@
x5 Burpees

Workout
A) 1 arm DB Clean and Press 60# x4@ x4@ x4@ x4@ 90s rest
B) 1 arm DB Snatch 70# x4@ x4@ x4@ x4@ 90s rest

C) SS with 60s rest
C1) Bulgarian Split Squat 70# (35#x2) x5@ x5@ x5@ x5@
C2) Glute Ham Raise BW x5 x5 x5 x5
I think I am abandoning the machine and going to a bar to pin my legs, I just don't think I fit in the machine well.
C3) 60s rest


D1) Pushups x15 x15 x12 x7
D2) Lat PD 130# x5 x5 x5 x4
D3) 60s rest

FINISH HIM!
Tabata 8kg Med Ball slams
Aprox 10 slams per 20 second interval

Intervals & Fighting

October 16, 2010: Harvest Feast
Fought in the Harvest Feast tourney, went 5 rounds, decent showing
Fought pick-ups after and was the last guy off with my knight.
Had a serious mental block fighting him the first few though, second set was much better.

October 18, 2010

Intervals
800m x4, 90s rest @ 6.5mpg 7.0mph 7.6mph 7.2mph
50m x4, 50m jog @ 9.5mph 9.5 mph 10 mph 9.5 mph

Core 3 circuits,
90s rest

Flag x4 x4 x4
Side bends 60# x6@ x6@ x6@
Supermans x10 x10 x11
DB Twists 60# x6@ x6@ x6@

Home Warrior Challenge: Magic 50

Got off my ass tonight.

Warrior Challenge
Total time: 13:54s

5 circuits, 60s rest
x5 45# KB snatches per side: x5@ x5@ x5@ x5@ x5@
x5 45# KB swings per side: x5@ x5@ x5@ x5@ x5@
x10 burpees : x10 x10 x10 x7(x3) x7(x3)
Finished off the last few burpees with squat thrusts

Finisher
Tabata Jump rope.
20s on/ 10s off x8

I am sweating bullets now.

Infinite Intensity Day 4

Let's preface this by saying I have DOMS everywhere, my abs especially after the Flags of Day 2.

Also noticed that the 5 day cycle is not 5 days on, 1 off. It is 4 days on and 1 off. To keep it in line with a week I'd need a 3 day rest break, which right now looks pretty sexy.

September 30, 2010

Warm-up
3 circuits, 60s rest
15# bar OH Lunge x5@
Single leg, stiff leg dead x5@
Mountain climbers x10@
15# bar Mace swing x10@

GPP workout #1
5 circuits, no rest
30 seconds of each
A1)Burpees, was pushing out a whopping 3 of these, 1 per 10 seconds. Sad.
A2)jumping jacks. blessed rest. Not
A3)high knee DB press. Knees are pretty low, still kicked my ass
A4)KB Snatches (30#). knocked out 5 per side.

Core workout #1
3-5 circuits (4 complete, 60s rest)
A1) Barbell roll-out (5) 5/4/4/2
A2) V-ups (12) 10/10/8/7
A3) Russian twists (20# x10@) x10@ x10@ x10@ x10@
A4) Back extensions (12) x12 x12 x12 x12
A5) Chinnies (high reps) x20 x30 x24 x18
This is pretty toned down from what it was supposed to be, it still nearly killed me.

Fighter Practice
30 minutes of drills & slow work. Took a stick to the face. cheek is still sore
2 hours of assorted sparring & resting. Was pretty drained from the week though, not much game going on there.

Nutrition
Been tracking in Livestrong, aiming for about 2300 which should be a 2lb a week deficit, we shall see how that goes and dial in from there on my actual needs. Was over by a few last couple days (100ish) but under by more the days before.

Scale had me at 226# yesterday.

Infinite Intensity: Day 3

September 29, 2010
Strength Workout #1

Warmup:
3 circuits
Over head (15# bar) lunge x5@
30# Swings x10@
Burpees x5
60s rest

Workout
A1) 1 Arm DB Clean and press, 60s rest: 60# x3@ x3@ x3@ x4@

B1) 1 Arm DB Snatch, 60s rest: 70# x4@ x4@ x4@ le x3/xq Ri x4
* Should have rested at least 90s. Failed on the fourth rep of the left hand

C1) Bulgarian Split Squat: 20# x5@ 35# x5@ x5@ x5@
C2) Glute Ham Raises: x5 x5 x5 x5
* Ham raises need much work, maybe getting half reps.

D1) Lat PD 130# x5 x5 x5 x5
D2) Pushups: x15 x15 x7 x7

Finisher
Heavy bag carry
~60# right shoulder 2 laps of workout room
~60# left shoulder 2 laps of workout room
Tabata 8kg Med ball slams. Smashed myself in the face. Chose a softer less bouncy ball.

Infinite Intensity: Day 2

September 28, 2010
Intervals
800m x4 (60-90s rest walk)
50m x4 (60-90s rest jog)

Got to the gym with the assumption I could just program that into the interval section. HAHAHHAHAHHA

So the gyms treads are all imperial. Hmm what is 800m in miles? My first guess was .5? That seemed to long so I just did my warm up as that. And I went with .2

My real intervals looks like this
321m @ 7.5mph 90s rest
321m @ 8mph 90s rest
321m @ 8mph 90s rest
110m @ 8mph/100m @8.5mph

80m @ 9.5mpg/ 90s at 5mph
80m @ 9.5mpg/ 90s at 5mph
80m @ 9.5mpg/ 90s at 5mph
80m @ 9.5mpg/ 90s at 5mph

Core Workout
3 - 5 circuits
Flags x5
Side bends x6@
Supermans x15
DB twist x8@

Completed:
3 circuits
Flag: 4/4/3 (form on the way up was bad, down was ok, stopped when I started to drop)
Side bends (60#): 6@/6@/6@
Supermans: 15/15/15 (I am pretty sure I suck at this)
DB Twist (60#): 8@/8@/8@
Subbed DB twist for rotational med ball throw, wasn't sure the gym woulda been cool with that.

Infinite Intensity. Monday September 27, 2010

Last week I started writing up a new program. Based on my goals of being a stronger and better fighter I had planned to up my conditioning drills and work around full body lifts.

Part way through I thought, I should just look back at Ross Enamait's stuff. I pulled Infinite Intensity off the shelf and decided it go with that as my basic template.

It's example routines are based on a 5 day cycle with one day rest. For now I suspect I will change that to a 5 day with a 2 day rest, making it align with my work week. This does give me a lot of extra rest, but it also maximizes my chances of staying in the 5 day cycle.

The program should increase my conditioning
The program should increase my strength
The program should increase my core

Those three things combined with taking his advice on skill work for my sport should help me with the tools I need to accelerateand reviatlise my otherwise stagnant career.

I aim to track my training logs here and also I typically post them on Twitter.

So with that I give you Day 1 of Infinite Intensity.

Sept 27, 2010
Warrior Challenge 1: Magic 50
5 circuits
5 DB Snatches @ 50# per side
5 DB Swings @ 50# per side
10 burpees*
Rest <= 60s Total time: 19:40s * Burpees were a mix of burpees and squat thrusts w/ jump: 10/0, 8/2, 5/5, 7/3, 10/0 Finisher
3 sets of Farmers walks.
55' with 75# Dbs
Pell work
Ross suggests some light skill training on Day 1.
So. Revamped the pell pole. Added some padding. re applied target areas. Still need a little more padding lower down for leg shots
10 minutes on the pell
Worked largely on lateral movement when throwing shots. ie throwing a double flat snap with a deep lateral step on the second tap, to change my angle of contact
Also worked on an onside lower body to head double tap that felt nicer (maybe faster) for the lateral step.
Did a drill involving the following
1: Step forward with left leg
2: Punch a shot towards opponents right hip
3: Step laterally right
4: throw a flat snap at opponents head
5: repeat.
Goal of the drill was to circle the pole while maintaining range and using lateral movement
Threw a bunch of regular snaps.