So I'm coming to the end of my current strength training cycle and decided to go for a deadlift PR today. It did not go as planned; in fact, I had trouble pulling the weight I've been working with for even a single -- a clear indicator that I've overdone it and not had adequate recovery. So, time for a little deloading microcycle and then try it again.
Strength Training:
StrongFirst Mobility Drills
Swing: 10 x 10 single arm swings with 36 kg bell
Deadift: 1 x 1 with 135 lbs; 1 x 1 with 225 lbs; 1 x 1 with 275 lbs (my normal 2 x 5 weight, and it was HARD); attempt with 315 lbs at 150 lbs body weight. Fail. Did consolation set of 1 x 5 with 225 lbs
Double Kettlebell Bench Press: 2 x 5 with 28 kg bells
Ab Work: 2 x 10 with vAb Wheel
Skill Training:
partner drills, 5 rounds
clinch and knee work, 4 rounds
Food today was outstanding. A banana, pineapple, spinach, kale, strawberry, Sun Warrior Raw Protein smoothie for breakfast. Homemade rice roll wraps with kimchi, scallions and sprouted quinoa inside, with a spicy ginger dipping sauce for lunch. And an amazing spinach, quinoa, acorn squash, hazelnut and cranberry salad from Brinkley's on Broome. Topped it all off with the sweetest Bosc pear.
Classes were extremely well-attended again. Spring is definitely in the air, and everyone has that drive back:)
March 11, 2014
By the time I got home last night (almost 10 pm) I realized why I was so weak on my lifts yesterday: I'm sick. A drag, but on the other hand, makes me feel better about failing on the max lift attempt. I'm still going to dial it back for a week -- especially as I'm under the weather and a bit weak and shaky, anyway.
Training:
Strength Training:
StrongFirst Mobility Drills
Turkish Get Up: 5 left, 5 right, alternating each time. I dropped the weight back to the 24 kg kettlebell.
Zercher Squats: 2 x 5 with 135 lb barbell (dropped it 10 pounds)
Double Kettlebell Rows: 2 x 5 with 36 kg kettle bells.
Ab Work: 1 x 10, Hanging leg Raise; 1 x 10, Windshield Wipers; 1 x 5, Front Levers
Skill Training:
skip rope, 10 minutes
shadowboxing, 10 minutes
partner technique drills, 15 minutes
light sparring, 15 minutes
Taught students pretty much straight through the morning and afternoon. Really feeling beat so went to bed immediately after getting home and having two bowls of miso soup. Slept straight through, a solid 8 hours. I don't get that very often, and it helped a lot.
March 12, 2014
Woke up feeling much better. Throat is still a wreck, but no fever and feel much stronger. Still stayed on the light side with training intensity today. It was also an early day, as I had to leave before my evening classes to see my son sing at a choral concert.
Training:
Strength Training:
StrongFirst Mobility Drills
Kettlebell Complex: Snatch and Windmill, with Swing on hand change. 100, switching as needed, dropped weight to 20 kg kettlebell.
Ab Work: inverted (with gravity boots) pikes, 1 x 10 and crunches, 1 x 10
Skill Work:
ShadowBoxing: 2 rounds
Partner Bag intervals: :30/:30 for 10 rounds
Music by Black Sabbath, Slayer, Megadeth, Metallica.
I took one of our classes today, too. If I had the time in my schedule I'd take a class at Five Points daily. First off, because our instructors are all excellent and the classes are, as well. Secondly, because it let's me see if any of them have something I might want to use in one of my classes, or if one of them could use a suggestion as to how to deliver the material better. Anyway, I had time for the 8 am class today, taught by Emily Bearden, one of the fighters/coaches who has been with us the longest and also happens to be a 2x World Champion. The class was outstanding: very clear directions, a focussed technique and hard work. Plus I got to work with another one of our fighters, John Kraljevich. A good morning of pad work for me (4 x 4 min round/ :30 sec rest), along with shadowboxing and calisthenics.
Finished with my private students today and taught the noon muay this class...then off early to take my son to his choral concert. Singing is something he just started doing this year -- an instrument or chorus is required at his middle school. He really seems to enjoy it and it's much more academic than I would have expected. The kids learn the scales of course, but also to read and write music, different musical styles, some history, etc. And the concert was great, even if it's not really the sort of thing I'd expect to enjoy.
 |
| getting ready to sing |
March 13, 2014
Slept poorly and woke up still under the weather. Stuffy nose and sneezing, but no fever and felt relatively strong. Still took it easy, though.
Training:
Strength Training:
StrongFirst Mobility Drills
Swings: 5 x 10 left/ 5 x 10 right with 36 kg kettlebell
Deadlift: 2 x 5 with 255 barbell
Kettlebell Floor Press: 2 x 5 left and right with 28 kg kettlebell
Skill Training:
Skip rope, 10 minutes
Bag Work: 15 minutes, moderate intensity, no rest
Home in the afternoon on Thursdays and had a great time putting a book case together with my son to accommodate his expanding library:)
Didn't do much other than that, as this annoying cold refuses to move on. Lots of reading and sleeping, which seems to be what I need.
March 14, 2014
Sweat through multiple shirts/sheets last night. My body is really trying to kick this bug. Today I finally smartened up and got serious about cooperating in that endeavor. Started the day with the perfect smoothie to fight a cold: pineapple, beet, celery, ginger, jalapeño pepper with a scoop of Sun Warrior Ormus Greens for good measure. I could practically feel it burning the mucus out of my chest:)
Training:
Took it VERY easy today with both load and volume. Pretty much just practicing.
Strength Training:
Strong First Mobility Drills
Turkish Get Ups: 1 x 5 left and right with 24 kg kettlebell
Zercher Squats: 2 x 5 with 155 lb barbell
Double Kettlebell Rows: 2 x 5 with 32 kg kettle bells
Ab Work: Ab Wheel, 2 x 10
That's it. No bag work, no shadow, no skipping, no sparring, no pad work. No fun. But I've got a long weekend ahead -- fighters on a card in southern New Jersey -- and I've got to get over being ill.
Trained my early morning clients then cleared the rest of the day to head home and sleep. Stopped by Juice Press on the way and loaded up on ammunition. All selections with ginger, turmeric, oil of oregano. Time to get over this bug, already.
I was in bed by 1 pm!
March 15, 2014
Slept through from yesterday until 5 am this morning. Woke up still stuffy but feeling much better. In to Five Points early to open and train before classes begin.
Training:
Strength Training:
One Arm One Leg Push Up: 3 x 5, left and right with small plyo band to assist
Pistols: 3 x 5 , left and right
Pull Ups: 3 x 5, 4 count up and down, pulling to chest
Ab Work: Hanging Leg Raise, 1 x 10; Windshield Wipers, 1 x 10; Front Levers, 1 x 5
Skill Training:
Bag Work: :30 second drills for 30 minutes
Good classes, then off to Voohees NJ for Strikers Cup 11. The Five Points Fight Team had two fighters on the card, and I worked the corner. Good showing by both guys. Lots of last-minute changes on the line-up, but the Five Points team stayed focussed and on-point.
James Peay v. Angel Rodrigues (TSMMA)
James debut was against a bigger, more experienced opponent but he showed consummate skill and great poise. While Rodrigues concentrated on only throwing boxing bombs, James landed a full arsenal of muay thai techniques, especially landing hard low kicks and punishing knees. The judges saw it as Rodrigues by decision, but we are definitely looking forward to many more exciting performances from James Peay.
Carl Gaeta v. Danny Ramirez (TSMMA)
Carl made his debut on a Strikers’ Cup against a bigger, hard punching opponent from TSMMA and returned to this show in the same situation — but as the main event. Carl negated his opponent’s boxing style by patiently walking him down and setting up punch/kick combinations, leading in to devastating knee strikes. At the bell, it was Carl by unanimous decision.
Then the two hour drive back home to NYC and sleep!
March 16, 2014:
Woke up feeling surprisingly good, especially considering the little sleep I managed to grab. Guess I finally kicked the illness I'd had, thanks to some solid sleep on Friday night and Juice Press juices packed with ginger, oil of oregano and peppers!
Forest woke me early -- before the sun was up. Not sure how he keeps track of the days, but he always seems to know when it's Sunday. So it was off the woods for an early morning trail run:)
Took it pretty easy the rest of the day. I had no desire to relapse. So a lot of reading and lounging around. The high point of the day was when my son made pizza for his lunch. The dough is a whole-grain mix from Trader Joe's. He ladled on some tomato sauce and he added some provolone cheese to top it off. Good fun for him, and easy to do and even had an extra for school lunch today.
Cosmos with Neil DeGrasse Tyson to close an awesome and relaxing day.
Home in the afternoon on Thursdays and had a great time putting a book case together with my son to accommodate his expanding library:)
Didn't do much other than that, as this annoying cold refuses to move on. Lots of reading and sleeping, which seems to be what I need.
March 14, 2014
Sweat through multiple shirts/sheets last night. My body is really trying to kick this bug. Today I finally smartened up and got serious about cooperating in that endeavor. Started the day with the perfect smoothie to fight a cold: pineapple, beet, celery, ginger, jalapeño pepper with a scoop of Sun Warrior Ormus Greens for good measure. I could practically feel it burning the mucus out of my chest:)
Training:
Took it VERY easy today with both load and volume. Pretty much just practicing.
Strength Training:
Strong First Mobility Drills
Turkish Get Ups: 1 x 5 left and right with 24 kg kettlebell
Zercher Squats: 2 x 5 with 155 lb barbell
Double Kettlebell Rows: 2 x 5 with 32 kg kettle bells
Ab Work: Ab Wheel, 2 x 10
That's it. No bag work, no shadow, no skipping, no sparring, no pad work. No fun. But I've got a long weekend ahead -- fighters on a card in southern New Jersey -- and I've got to get over being ill.
Trained my early morning clients then cleared the rest of the day to head home and sleep. Stopped by Juice Press on the way and loaded up on ammunition. All selections with ginger, turmeric, oil of oregano. Time to get over this bug, already.
I was in bed by 1 pm!
March 15, 2014
Slept through from yesterday until 5 am this morning. Woke up still stuffy but feeling much better. In to Five Points early to open and train before classes begin.
Training:
Strength Training:
One Arm One Leg Push Up: 3 x 5, left and right with small plyo band to assist
Pistols: 3 x 5 , left and right
Pull Ups: 3 x 5, 4 count up and down, pulling to chest
Ab Work: Hanging Leg Raise, 1 x 10; Windshield Wipers, 1 x 10; Front Levers, 1 x 5
Skill Training:
Bag Work: :30 second drills for 30 minutes
Good classes, then off to Voohees NJ for Strikers Cup 11. The Five Points Fight Team had two fighters on the card, and I worked the corner. Good showing by both guys. Lots of last-minute changes on the line-up, but the Five Points team stayed focussed and on-point.
James Peay v. Angel Rodrigues (TSMMA)
James debut was against a bigger, more experienced opponent but he showed consummate skill and great poise. While Rodrigues concentrated on only throwing boxing bombs, James landed a full arsenal of muay thai techniques, especially landing hard low kicks and punishing knees. The judges saw it as Rodrigues by decision, but we are definitely looking forward to many more exciting performances from James Peay.
Carl Gaeta v. Danny Ramirez (TSMMA)
Carl made his debut on a Strikers’ Cup against a bigger, hard punching opponent from TSMMA and returned to this show in the same situation — but as the main event. Carl negated his opponent’s boxing style by patiently walking him down and setting up punch/kick combinations, leading in to devastating knee strikes. At the bell, it was Carl by unanimous decision.
Then the two hour drive back home to NYC and sleep!
March 16, 2014:
Woke up feeling surprisingly good, especially considering the little sleep I managed to grab. Guess I finally kicked the illness I'd had, thanks to some solid sleep on Friday night and Juice Press juices packed with ginger, oil of oregano and peppers!
Forest woke me early -- before the sun was up. Not sure how he keeps track of the days, but he always seems to know when it's Sunday. So it was off the woods for an early morning trail run:)
Took it pretty easy the rest of the day. I had no desire to relapse. So a lot of reading and lounging around. The high point of the day was when my son made pizza for his lunch. The dough is a whole-grain mix from Trader Joe's. He ladled on some tomato sauce and he added some provolone cheese to top it off. Good fun for him, and easy to do and even had an extra for school lunch today.
Cosmos with Neil DeGrasse Tyson to close an awesome and relaxing day.
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