-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.
Intense conditioning John. Does your Godson box too or do mma?
Good job on all accounts man.
My Training Log
You want science and studies? **** you. I've got scars and blood and vomit. - Jim Wendler
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!
Sucks to hear about the groin, but good deal on getting him ready to fight. When is his debut?
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.....
Squat 555 - belt only
Bench 340 - raw(11.3.11)
DL 540 - belt only
"Dont confuse activity with progress." - Gene Stallings
My Log - http://www.wannabebig.com/forums/sho...35550-Bo-s-Log
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.
"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/
My Journal: http://www.wannabebig.com/forums/sho...88#post2271988
****, 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
USAPL Meet PRs (Raw @154 lbs): 347 SQ, 242 BP, 507 DL, 1096 TOTAL
Gym PRs: 370 SQ, 270 BP, 510 DL
The Riddle Of Iron - Kiaran's Garage Training Log
slow mile walk 20 minutes, stretched what I could
legs: static hold bw squats 3 sets
DB SLDL: 60x10
30x10 (in front)
20x6 (from side)
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
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.
Doing nice work John, hope you will heal up speedily.
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...
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!
warmup 20 minute walk 3.3 speed. Slowly adding speed until I'm able to run
-on to the workout back/bi's
-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
- went light, but got to test the back a bit. Seemed to hold up.
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
110x11 (both sides) grip was shot
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.