Andrew's workout blog

[AndrewS]

Alright, I'll join the plunge-

AM- get home from work. 1 hr w/ partner, light basics.
Tabata intervals on elliptical trainer (180 kcal burned)

PM- Max effort trap bar deadlift (first time with my new trap bar)- max single at 483. Felt like I had 500+ in me.

Tried my 'fight gone worse' GPP (1 minute each of 5 exercises, no rest) after the max effort lift. Bad idea. Only one round seemed reasonable.
thrusters w/ 16kg k-bells- did 21
walking lunges with 2 16k-bells. 25 steps
sumo DL high pullls w/ 95 lbs- 11
k-bell jerks w/ 25kg bell (10r/10l)- 21
sled drag w/153 lbs- 53 steps

Plan to rest for a little then do some footwork and 8 light 3 minute rounds on the 150lb bag.

Andrew

[JadeMantis]

Thanks for joining us Andrew. Workout looks good

Do you have any goals that you are trying to reach ??

Cheers

JM

[AndrewS]

Didn't get to my bag work last night- ambushed by houseguest who won't leave. 5 weeks and counting.

JM,

goals- cut weight from present 250 to under 230.
squat 500 (will max on this soon to see how far I have to go)
dl 500 (463 PR)
Front press bodyweight (presently at 132 for 6 reps)
OH squat bodyweight (presently on triples at 137, ways to go)
power clean bodyweight (haven't maxed, working weight for 5 reps 176)
5 rounds tabata bag work of 5 minutes
5 rounds 'fight gone worse' with consistent numbers round to round
Homicide when I fight next.

Andrew

[AndrewS]

Tonight's weights

Power cleans 5x5 w/ 173lbs
Jerk (split) 5x3 w/ 115
Farmer's walk 101lbs in each hand, 57s, 35s, 33s for duration. About 1-2 min RI. Right grip blew out and dropped weight on right foor on last set, nothing broken.

Rest for now, then bag work.

Andrew

[Toby]

I'm glad you're finally visiting the training forum - you're most welcome here. Experts are always appreciated.

[AndrewS]

Hey Toby,

not even close to expert, man. I'm just trying to work on some stuff and learn.

Last night:

Chum Kiu
Biu Tze

extremely relaxed and explosive. Dunno is it was the power cleans earlier or the trap bar lift the day before. Maybe handling more than 400 does this on squat-like motions for me.

Footwork- 9 intervals approximately 45 seconds on 15 seconds active rest. Extremely explosive. Figured out a piece of hamstring engagement on the lead leg which sifu has been busting me on. Been working on it with partner drills.

Bunch of wallbag work between exercises

5 2 minute rounds on heavy bag. All kicking. Working on weight drop on knee extension

Section 2- in air

SNT

1 hr 10 minutes

Today

Fight gone worse.
Thrusters, lunges, high pulls, jerks, sled: 25,27,15,21, 50 and 14, 18, 14, 17, 50

Puker. Weights are a bit much. Oh well. S*ck it up.

Tonight- sparring

Andrew