A Father, a Fighter and a Lifter

[Bruteman]

Have had some uninspired, and missed, workouts lately. Think it's just life stresses weighing down on me, and lack of sleep. You know, the usual crap. Actually felt good today. Hopefully I'm on an up trend again.

TRAINING:
Cardio
Run, 20min.

Boxing(3min rounds)
2 rounds shadow boxing
4 rounds heavy bag

(2min rounds)
2 rounds double end bag
2 rounds speed bag
2 rounds slip ball

Blah, Blah, Blah...Good session. Felt loose and light on my feet.

[Coke]

Keep at it bro, things have a way of turning around.

[Bruteman]

TRAINING:
Boxing(3min rounds w/punchouts)
2 rounds jump rope

Conditioning
5 pullups
10 hammer swings(overhead swings)
15 burpees
20 jumping jacks

-Repeat as many times as possible in 20min. I managed a horrible 6 rounds, 5 pullups, 10 hammer swings and 7 burpees.

Boxing(3min rounds w/punchouts)
3 rounds shadow boxing
2 rounds slip rope
3 rounds heavy bag

Blah, Blah, Blah...As Dierks Bentley would say, what was I thinkin'? Holy poop that kicked my butt.


CoCoa:
I know. But it still sucks during the down and out times. At least when I gripe about it here you all understand what I'm talkin' about. Gripe about it anywhere else and I get a bunch of "I think your nuts for doing all that crap anyways" looks and comments.

[ThomasG]

This journal is very interesting and relevant to my interests. Would you mind explaining how you program your heavy lifting and conditioning/skills work for fighting?

[Bruteman]

HEAVY SQUAT/DEAD:
Bottom Up Squat
45*10
135*5
225*3
245*3
255*3
265*3
285*1
295*1
305*1

1 Leg Ext
90*12
90*10

GHR(assisted)
BW*6
BW*3+3negatives

Angled Calf
105*12
105*11

Supination Pronation
12.5*8
12.5*7

Hyper Ext
40*12
40*10

Blah, Blah, Blah...I need to quit missing weeks. Good effort, could just tell I didn't lift last week.

[Bruteman]

This journal is very interesting and relevant to my interests. Would you mind explaining how you program your heavy lifting and conditioning/skills work for fighting?

Honestly, I could arrange it better, but there is a reason why I do things the way I do, so....

-I lift 3 days a week(T,R,S) and box 3 days(M,W,F).
-For lifting I just rotate through the 4 westside days. So week 1 is DE Bench, ME Squat, ME Bench. Week 2 is DE Squat, DE Bench, ME Squat and so on.
-I do conditioning type work on Mondays along with a short but intense skill session. This isn't necessarily the best day to do it, but it is, only because it's the only day I have the energy and mental fortitude to do that kind of work.
-Wednesday is all skill work. Well, I jump some rope to warm up, but after that it's bag work, mitts, sparring and what have you.
-Friday I run for about 20min, then do skill work for as long as I have energy for.

That's about it I guess. Things to note:
-Since I only get 3 days of skill work in I don't fart around a lot. I put forth pretty good effort and concentrate on learning, or perfecting something, every round.
-I have chosen to be a jack-of-all trades and accept what that means as far as progress in individual endevours. It doesn't mean I don't set goals, or accept failure. Just means I realize it will take longer to reach goals. Especially strength goals.
-I do 2 types of conditioning work. One I refer to as GPP wich is usually a circuit of callisthenics type moves done after my skill work. The other I refer to as Conditioning, or some people call it Density training. It's sort of Crossfit-ish in nature. It's usually a circuit with one or two weight bearing moves involved, and there's usually a time element also. I do it before my skill work. That forces me to learn to perform even when my body is fatigued. Obviously, I concentrate a lot on technique on those days. No sense in being sloppy when tired. I want my shit to be tight, even when I feel like I can't throw one more punch.
-I wear my mouthpiece for everything but lifting.
-There are times I have ME Squat days following conditioning days. They suck, but I deal with it. Cause this is the best way I can arrange everything right now.

I think that covers most of my madness. If there's anything I didn't explain well, or right, or at all, please feel free to ask more questions.

[Bruteman]

TRAINING:
Boxing(3min rounds)
3 rounds jump rope
3 rounds shadow boxing
2 rounds slip ball
3 rounds heavy bag
2 rounds speed bag
2 rounds double end bag

Blah, Blah, Blah...Slow to start. Then I found my groove and was golden.

[Bruteman]

HEAVY BENCH:
Bottom Up Bench
45*10
135*5
225*3
240*3
250*3
260*3
280*1
290*1
300*1
310*1

DB Inc Press
70*12
70*9

Shrugs
245*12
245*12

Pullups
BW*10
BW*6

Rear Lat/Side Lat
15*12/15*12
15*12/15*6

Con Curl
25*12
25*12

Sit 1 Arm DB Ext
35*12
35*6

Blah, Blah, Blah...Gotz my pump on. Always feel like a water balloon after higher rep stuff.

[Bruteman]

TRAINING:
Cardio
Run, 20min.

Boxing(3min rounds)
3 rounds shadow boxing
2 rounds slip ball
3 rounds heavy bag
1 round double end bag
2 rounds speed bag

Blah, Blah, Blah...OK session. Well, I guess it was a good session really. I wasn't feeling froggy or nothin' is all. Was just kind of there, pushing myself, cause that's what I do.

[Coke]

Been stepping to it all week long, looks nice Brian.

[Bruteman]

SPEED SQUAT/DEAD:
Box Squat
195*2*8
260*2
280*2

Dead Lift
235*1*6

Lunge
195*6
195*6

Good Mornings
115*6
115*6

Stand Calves
330*6
330*6

Static Holds
365*30sec
365*22sec

Blah, Blah, Blah...Weight 197.8...Very unmotivated workout. Even skipped the abb work I usually do at the end. I took some vacation days for Monday thru Thursday next week. I think I was just already in vacation mode. lol


CoCoa:
Yup. Got my mind right and things are falling into place lately. Should be able to make some decent progress now. Hopefully this is one of those moments where I can even reach some new levels. It's been a while since that's happened. I think I'm due.

[cphafner]

Enjoy your down time. Bench is looking real strong.

[Bruteman]

TRAINING:
Boxing(3min rounds w/punchouts)
3 rounds jump rope
3 rounds shadow boxing
3 rounds heavy bag
2 rounds slip rope

GPP
Rounds 1 & 3
30sec * burpees
30sec * jumping jacks
30sec * split jumps
30sec * burpees
30sec * jumping jacks
30sec * BW squats

Rounds 2 & 4
30sec * burpees
30sec * jumping jacks
30sec * split jumps
30sec * burpees
30sec * jumping jacks
30sec * pushups
-1min rests between rounds.

Blah, Blah, Blah...Got to sleep in. No work. Oh yeah, I felt good today.


cphafner:
The down time will be thoroughly enjoyed. My pressing strength has returned a lot more quickly than my squat/dead strength. Not sure why though. That's typical for me really, but it still doesn't really make any sense. You'd think everything would progress back to previous levels at roughly the same rate.

[Bruteman]

Hate days like today. Felt sluggish. Sparred and did horrible. I was getting beat in every way, shape and form. Not trying to take anything away from the other guy. He's very good. Quick, strong, good technique. But we've sparred before and it's usually just some good hard sparring. Wouldn't care normally, but lately I have more "so-so" days than "good" days. Same thing with lifting and even at work. I use to sprint up the stairs(yes, literally. I have to run up and down steps all day) all the time. Now I'm lucky if I get 2 days a week where I feel up to it. Something needs to change, cause my body is drained.

[Coke]

We all have days like that, just how it is. Truly stepped to those rounds man.

[Bruteman]

TRAINING:
Cardio
Run, 20min.

Boxing(3min rounds)
2 rounds shadow boxing
2 rounds speed bag
3 rounds heavy bag
1 round jump rope

Blah, Blah, Blah...Nothing to note.


CoCoa:
I know my man. We've both been at this game long enough to know, and deal with, its ebb and flows. Just currently on a downward swing is all. Doesn't mean I have to like it. And I'll piss and moan about it as much as I want, so there. *sticks tongue out at Coke* lol

[Bruteman]

TRAINING:
Boxing(3min rounds)
3 rounds jump rope
3 rounds shadow box
2 rounds slip rope
3 rounds heavy bag

GPP
30sec * burpees
30sec * jumping jacks
30sec * high knee db press(5lb db's)
30sec * shadow boxing
-repeat circuit 5 times.

Blah, Blah, Blah...Went hard last 30sec of each round...Dad passed away. This is what he had. Have spent the last few weeks visiting him and mom a lot. Had the memorial service which brought some closure to it all. Now it's time to try and get back to normal...This was a decent session. I had managed a workout here and there(for stress relief), so I'm not completely detrained, but close to it.

[Coke]

Sorry to hear of your loss, God bless your whole family as you move forward.

[Bruteman]

SPEED BENCH:
Bench
180*3*8

5 Board Press
250*6
250*6

Pull-up
5*6
5*5

BB Row
185*6
185*6

Shoulder Press
115*6
115*6

BB Curl
80*6
80*6

Dips
80*6
80*6

Blah, Blah, Blah...Weak, but felt good.


CoCoa:
Thank you.

[Bruteman]

TRAINING:
Cardio
Run, 20min.

Boxing(3min rounds)
2 rounds jump rope
2 rounds shadow boxing
2 rounds slip rope
2 rounds heavy bag

Blah, Blah, Blah...My mind still thinks I'm in shape. My body reminds my mind, after a bit, that it's not. lol

[Bruteman]

HEAVY SQUAT/DEAD:
Squat
45*10
135*5
225*3
245*3
275*1
295*1
315*1

1 Leg Ext
70*12
70*12

GHR(assisted)
BW*6
BW*3+2negatives

Donkey Calf
85*12
85*12

Supination Pronation
5*12
5*12

Blah, Blah, Blah...Felt suprisingly stable during the squats. Weak, but stable.

[Bruteman]

TRAINING:
Cardio
Run, 24min.

Boxing(3min rounds)
2 rounds shadow boxing
1 round double end bag
2 rounds heavy bag
2 rounds speed bag
1 round jump rope

Blah, Blah, Blah...I'm sore everywhere. I hate starting over DOMS.

[Coke]

Nice workouts going on there Brian.

[Bruteman]

HEAVY BENCH:
Bench
45*10
135*5
225*3
245*3
265*3
275*1
295*1

DB Inc Press
50*12
50*12

Shrugs
225*12
225*12

Pullups
BW*8
BW*5

Rear Lat/Side Lat
10*12/10*12
10*12/10*12

Con Curl
15*12
15*12

Sit 1 Arm DB Ext
20*12
20*12

Blah, Blah, Blah...Weight 194.4...So freaking weak. I haven't been at this level in years.

[Bruteman]

Nice workouts going on there Brian.

I suppose they're nice since I'm doing them. That's about all that's nice about them right now. lol