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Thread: John O's log to 1,607 @ 242 raw

  1. #1251
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    Boxing/abs/cardio

    -I walked into the gym today and was given the task of pushing my Godson who is 19 years old and getting ready for his pro debut. We started out with abs. 2 sets of a good sized medicine ball across the ring from a seated position. You catch the ball with arms extened go back toward the floor and throw to your partner. Two minutes with 30 econd rests between. 3 sets of side raises in a fixed positon (had people holding our legs down. 1 minute, 45 seconds, 30 seconds (both sides 30 second breaks). Inclines (very steep, milk crates placed underneath to raise it up) the other person does the ab wheel and then switch. Can't remember the times but it was 3 sets of each. One set of the ab wheel was straight, then left, right. Inclines were straight, left, right, with 5 pounds. 30s second rests. Three 5 minute rounds on the heavy bag with kicks, elbows, hands, knees, takedowns. 30 second rests between. 5 minutes jump rope (30 second), 5 minutes jumps on a milk crate (30 sec), 5 minutes floor drill (just moving light on your feet). Jogged to a steep hill that leads to a bluff for sprints. 10 was the goal, but on the second one up my groin popped and I went straight to the ground. As of now if I'm on my back with my inner thigh facing up I cannot move it an inch off the ground. I was pretty surprised how good I felt up to that point. I bent over to catch my breath on more than one occassion, but still pretty good I thought. Tough to assess how limited I'm going to be and for how long, but I'm hopeful and not as disgusted as I normally am wih my litany of injuries. Sorry if this is formatted poorly I'm on my Blackberry. I'll try and stop in some journals shortly and as time allows. Posting takes a while from the phone. Edit-two sets of medicine ball passes (back to back) 2 minutes.
    Last edited by john o; 09-29-2010 at 08:26 PM.

  2. #1252
    THE 800 QUEST NickAus's Avatar
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    Quote Originally Posted by john o View Post
    I'm sure I'd love the playlist Nick. Thanks!
    Listening to it at work ha ha......track 14- It's a kind of magic.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  3. #1253
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    Quote Originally Posted by NickAus View Post
    Listening to it at work ha ha......track 14- It's a kind of magic.
    Now that you are 30 the oldies are sounding better aren't they I'm in your camp Nick.

  4. #1254
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    Intense conditioning John. Does your Godson box too or do mma?

  5. #1255
    WBB Team Captain Coke's Avatar
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    Good job on all accounts man.

  6. #1256
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    Quote Originally Posted by ccanter View Post
    Intense conditioning John. Does your Godson box too or do mma?
    Too intense apparently. The groins going to take 4-6 weeks to fully heal I suspect. I'd take up knitting but I'd probably stab myself with the needle. He's boxed since he was 5, wrestled in high school, along with jiu-jisu for a number of years. He signed with Blackhouse gym if you are familiar and will be doing mma. Good kid that needs to work on his "street smarts." He left his keys in the car today and I jacked it

  7. #1257
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    Quote Originally Posted by CoCoa View Post
    Good job on all accounts man.
    Just trying to keep up with the young bucks. Thanks Coke!

  8. #1258
    Go Bears Pete22's Avatar
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    Quote Originally Posted by john o View Post
    I'd take up knitting but I'd probably stab myself with the needle.
    Lol. You'll get these injuries healed up and be back stronger than ever John. But in the meantime... can you knit me a beanie???
    My Training Log

    You want science and studies? **** you. I've got scars and blood and vomit. - Jim Wendler

  9. #1259
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    I am new to knitting, but with your odd shaped head my mistakes won't be noticed. Gotta keep that head warm for those Chicago winters Thanks for the words!

  10. #1260
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    Sucks to hear about the groin, but good deal on getting him ready to fight. When is his debut?

  11. #1261
    Senior Member bojackson's Avatar
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    doesnt st. lou the have the highest concentration of sissy gay bois that perpetrate weight lifters? im confused , ha!
    I am not "the" Bo Jackson, i just stole his name.....
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    "Dont confuse activity with progress." - Gene Stallings
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  12. #1262
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    Quote Originally Posted by jbrin0tk View Post
    Sucks to hear about the groin, but good deal on getting him ready to fight. When is his debut?
    Yeah, I did it pretty good too this time. I've been coming back from these things since my sophomore year in college. I just always played through it or came back too early only to have another pull and now I am extremely susceptible to them. The suck it up buttercup approach I subscribed to with muscle pulls was wrong.

    He said there is a tentative date in Utah sometime around Thanksgiving. I don't think it's set in stone yet who he will be fighting. He's leaving to train with the Blackhouse crew in a few weeks. If I can box by next Friday I'll make a trip out there and should know more.

  13. #1263
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    Quote Originally Posted by bojackson View Post
    doesnt st. lou the have the highest concentration of sissy gay bois that perpetrate weight lifters? im confused , ha!
    Interesting. Poor beverage choice tonight while watching football I suspect. I do not accept your presupposition. BTW I'm calling myself Michael Jordan now

  14. #1264
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    Quote Originally Posted by john o View Post
    BTW I'm calling myself Michael Jordan now
    that made made me LOL
    "Its not the will to win that matters, everyone has that. Its the will to prepare to win that matters." Bear Bryant
    My blog: http://mattsdailyjournal.wordpress.com/
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  15. #1265
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    Quote Originally Posted by john o View Post
    Too intense apparently. The groins going to take 4-6 weeks to fully heal I suspect. I'd take up knitting but I'd probably stab myself with the needle. He's boxed since he was 5, wrestled in high school, along with jiu-jisu for a number of years. He signed with Blackhouse gym if you are familiar and will be doing mma. Good kid that needs to work on his "street smarts." He left his keys in the car today and I jacked it
    That will teach him!

    Anyways, your Godson sounds well-rounded, lots of experience. Should be fun to watch.

  16. #1266
    Strength & Protection Kiaran's Avatar
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    ****, my groin popped just reading how much work you tried to do. That's some serious training goin on there, bro. Sorry to hear you got injured. I hate that ****. So no training at all for 4-6 weeks or just got to take it easy or what? Did it tear or just pull? Anyway, time will fly and you'll be back. Your knitting skills will improve too! Ice that **** and get better, bro.
    32 yo - 5'6" - 170 lbs
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  17. #1267
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    slow mile walk 20 minutes, stretched what I could

    legs: static hold bw squats 3 sets

    DB SLDL: 60x10
    60x10
    60x10

    shoulders:
    barbell shrugs
    135x10
    225x10
    315x6
    275x6
    225x10

    DB presses
    60x6
    40x15
    30x8

    lateral raises
    30x10 (in front)
    20x6 (from side)
    10x10

    ran through it pretty quickly 30 minutes

    front planks 80 second hold for 2 sets

    side bends 75x18 a side

    pullups bw x7 (wide)

    sat on stability ball

  18. #1268
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    Quote Originally Posted by Kiaran View Post
    ****, my groin popped just reading how much work you tried to do. That's some serious training goin on there, bro. Sorry to hear you got injured. I hate that ****. So no training at all for 4-6 weeks or just got to take it easy or what? Did it tear or just pull? Anyway, time will fly and you'll be back. Your knitting skills will improve too! Ice that **** and get better, bro.
    I was posting my workout when you were. That answers the training question. We'll see how it progresses, but it's a self-diagnosed grade 2 tear meaning a fairly significant number of muscle fibers are torn. I'm very familiar with muscle pulls to the hammy and groin as I've been dealing with them for a long, long, time. 4-6 weeks is my best guess for ballistic exercise such as soccer.

    I'll continue training definitely. I should be able to do something for most bodyparts. Legs will require a little more imagination. Thanks for stopping in and enjoy your deload.

  19. #1269
    WBB Team Captain Coke's Avatar
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    Doing nice work John, hope you will heal up speedily.

  20. #1270
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    Quote Originally Posted by CoCoa View Post
    Doing nice work John, hope you will heal up speedily.
    Thanks Coke! It's Just a bump in the road.

  21. #1271
    THE 800 QUEST NickAus's Avatar
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    Love the heavy side bends for high reps!!
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  22. #1272
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    good work brotha, keep it comin!!! God Bless ya!!!
    All armies ever to have marched,
    All ships ever to have sailed the seas,
    All parliaments that ever sat,
    All kings that ever reigned,
    ...have not had such a profound influence on the people of this planet
    as did this carpenters life! JESUS YOU REIGN!

  23. #1273
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    Quote Originally Posted by NickAus View Post
    Love the heavy side bends for high reps!!
    Getting ready to do some more!

  24. #1274
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    Quote Originally Posted by CHASE TRUSNOVEC View Post
    good work brotha, keep it comin!!! God Bless ya!!!
    God Bless Chase! Thanks for the support as always.

  25. #1275
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    warmup 20 minute walk 3.3 speed. Slowly adding speed until I'm able to run
    stretching
    pelvic exercises

    -on to the workout back/bi's
    pullups
    bwx8 (wide)
    bwx6 (med)

    chins
    bwx5
    bwx5
    -pullups and chins are done strictly from a dead hang. You can do that when you aren't getting many reps yet.

    bent over rows
    135x10
    185x8
    185x8
    135x8
    135x8
    - went light, but got to test the back a bit. Seemed to hold up.

    suitcase deads
    95x10
    95x10 (each side)
    -These were easy and the first time doing anything close to a deadlift in some time. I noticed my grip has gotten very weak and I wanted to do something for that. I also was able to slowly test the back and get oblique involvement also.

    neutral grip pullups
    bwx6

    one-armed rows
    110x11 (both sides) grip was shot

    alternating curls
    40x5
    30x4

    DB side bends
    80x18 a side

    1 set weighted abs

    The initial hit I took with losing the weight and changing my routine for a while seems to be slowing. The weights weren't extreme by any means but I can tell there is some dormant power waiting to come out. Felt good about this one.

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