Entry #477

I began in the afternoon with hitting the heavy bag. I've still no access to my camera. My legs are sore enough that I had difficulty getting good traction, so my hooks didn't have quite as much power leaned into them as usual. The bag stand didn't even tip over today. I'll get him next time.

Clean and jerk:
6 X 3     135 lbs.
> Do not let the back waver under pressure. Keep tight. More from laxity than any actual fatigue.

Skullcrushers:
4 X 8     50 lb. dumbbells
> Mild tendonitis feeling on the first set. Warm-up more.

Pull-ups:
5 X 8    

Dumbbell shrugs:
1 X 10   95 lb. dumbbells
1 X 12   115 lb. dumbbells
1 X 12   95 lb. dumbbells
> A girl and her dad came right in front of me and started doing endless sets of lat raises while chatting. They were blocking the big 115's, and I was about to leave anyways, so I just went back to the 95's, rather than ask them to move and then attemp to stomp past and through the tiny space back to my spot with 115 lbs. in each hand. Neither weight posed much challenge.

Entry #476

This is yesterday's recording:

Box squats:
5 X 3     245 lbs.
> I'll hand it to them, there're a nice set of sturdy stools varying in height next to the rack that serve this purpose perfectly. It's much less cumbersome than stacking plates.

Romanian deadlifts:
5 X 8     155 lbs.
> Intentionally light. My back was too stiff to allow a full ROM, and I had to bend my knees slightly more than need be.

Weighted crunches:
5 X 12   50 lbs. of plates
> Each rep held for three seconds.

CoC Trainer:
5 X 5
> Held the last rep of the last set for five seconds. Easy, but I'll continue to work with this for a few more weeks. My hands are usually sore from all the bagwork I do.

Shadowboxing

Today, I did another three-lapper to LGHS and back. My sweatshirt had just come out of the dryer, so it was scorching hot in it, and combined with the fact that it was warmer today than of recent weather circumstances and my legs felt like lead from the squats yesterday, it was one of the hardest runs I've been on. I did not waver, though.

Entry #475

I'm down to 212. I've lost more than 20 lbs. That's not of much concern to me; I can bulk back up at my own choosing. What matters is strength.

Bench press:
2 X 15   45 lbs.
3 X 3     135, 185, 225 lbs.
1 X 2     245 lbs.
> This is the only lift that suffered, and suffer it did. Still, I'm not convinced it's from losing gains just yet. As I foresaw last entry, I was still sore coming into the session, and perhaps more importantly, there's much about the movement to become accustomed to once again. In any case, this number won't stay like that for long.

Overhead dumbbell press:
1 X 15   15 lb. dumbbells
1 X 10   45 lb. dumbbells
1 X 5     80 lb. dumbbells

Bent-over rows:
5 X 10   65, 135, 155, 155, 155 lbs.
> This dumb gym has two giant plates that look like 45's, but are actually hollow, plastic 10 pounders. It's funny to use them and add an entire wheel onto the bar for basically nothing.

Front raises:
3 X 12   25 lb. plates
> Substituting weight plates for dumbbells kills the forearms. I like it.

Abdominal circuit

Entry #474

I couldn't film anything today because my camera is MIA. Someone else must have it.

Today was painfully easy, which is saying something because I did three laps to LGHS and back again. I desperately want to go out and train right now, but it's late and I need to sleep for the next day. At least it's in anticipation of more training. My arms are still sore from Tuesday, so I may not be able to bench as much as I intend to tomorrow. 

Entry #473

My triceps are still sore from Tuesday, but I fought through it and prevailed in bag training today. I'm going to start filming my performance from tomorrow again. The last series of videos I recorded was of great benefit to me.

I'm forcing myself through longer rounds, and it's working. I don't even bother timing them, but I will tomorrow for the sake of record. All I did was punch until my side felt like it was about to explode. I gritted my teeth and kept working. Immediately after I finished, I ripped off my gloves and jogged over to Agony Hill, where I sprinted up to the top and ran back home.

Entry #472

Iron, at last.

It's an extremely disorganized gym. There's no one theme for each room, except for the cardio area. Free weights are mixed with the machines. There are two power-racks, which I prefer over squat-racks, but one of them is a wobbling piece of weakling. During hise shrugs, I reracked only 155 lbs., and the loose supports slipped out, crashing everything into the ground (which isn't rubberized in that room, unlike the entire facility of my previous gym). The other one looks sturdy enough, at least. And there is a punching bag, albeit a tiny, flimsy stand-mounted one.

There's also barely any space to walk. If the place were any more crowded, it would be unusable.

Everything was light for today's session.

Bag warm-up

Military press:
5 X 5
135 lbs.

Skullcrushers:
4 X 8
50 lb. dumbbells

Pull-ups:
5 X 5

Hammer curls:
2 X 8
55 lb. dumbbells

Hise shrugs:
2 X 15

I prefer my old option, but this has what I need, and that's all I care about. And, luckily, they don't play any music.

Entry #471

I've finally applied for a membership at the Athletic Club. From the second tour, it looks like it has everything I need. Even better, barely anyone uses it. Of all the times I've been here, I've seen only one person in the free-weight rooms.

Closing time was within minutes, so I wasn't able to train there tonight. By the schedule I've concocted so far, my next session will be on Tuesday. They don't have any speed or punching bags, like the old gym, so there's little incentive in going tomorrow, other than the fact that membership is expensive enough that I want to get as much out of it as possible. I may drop by and shoot some hoops or something.

Entry #470

On a brief note, on the verge of succumbing to sleep (just kidding -- I succumb to nothing; I'll choose when I want to), I ran three laps to LGHS today, as opposed to my usual, and quite tiresome, two. My conditioning is exploding rapidly.

Ent

Entry #469

I've concluded that it would be in the best interest of my schedule to move two of my lifting days on the weekend in order to avoid conflicts. I'll begin ME day this Saturday.

Entry #468

I've mostly been indulging my mind with reading in preparation for tomorrow. I intend to continue my routine where I left off.

And as I renew my driver's license, gaining me regular transportation to Dreamland Boxing Gym, I'm organizing what my schedule will consist of next semester. I had everything typed out to post, but I made enough adjustments to the point that I still have much to work on. It will be packed, regardless. Structuring this requires long-term strategy.

Entry #467

I've obtained access to a free day pass at the LG Athletic Club through confidential and highly illegal means (read: they have a printable coupon on their website). This looks to be more apt for my situation. If I do sign with them, there's no contract involved, so I can switch gyms at any point if I find a cheaper solution.

I went for a run to the video store and back. It felt like nothing. Just a few months prior, I couldn't even make it halfway without my ankles dying, and that was at a lower weight.

Entry #466

Today, I went to Anastasia with the intent of lifting. I was told that it opens in a month. Apparently, many others bought into their date (the latest of several), because there was a receptionist actually waiting outside at the gate to inform people, as they stepped out of their vehicles in the parking lot, that it's not open.

Forget this.

I wonder how much power I've lost from these buffoons. It won't matter, in the end.

Training on the heavy bag is bringing newfound intensity, and I'm tiring on it extremely fast. I'll keep this up until I can cruise at this level. The standing bag made for a good warm-up.

One last note: I forfeited a good job opportunity as a journalist for a website because I refused to advertise for them, which goes against my principles. Why would I recommend something to others that I hardly know anything about? I applied for another job at a local sporting goods store, but I received an email infoming me that they have no openings, and that they're even over-stocked in terms of workers. For some reason, the manager wants to meet me. Hopefully, he'll rip off his cleanly-pressed suit, jump over the store counter, and engage me in fatal combat without warning. I plan on stopping by after I pay another visit to the athletic club by the high school.

Entry #465

George and I walked over to Vasona and spent the evening/night smashing dead tree trunks in half over at the dam. I ran to and from his house both ways, and my level of cardio is the best it's ever been.

Entry #464

Conditioning continues. I'm working up to three laps to the school and back. I'm up to two and a half. I smashed my elbow onto a chair edge earlier today, and it affected shadowboxing slightly, but I was eventually able to work through it fully.

I'm brushing off some rust from having not driven to anywhere in a long time, not only because I lack a car at the moment, but also since almost everything that I need is within walking-distance, which I prefer to go by when I have the choice between my legs and a car. My driving instructor asked me if I weightlifted, and we spent the entire lesson with him asking questions about training and boxing. He was never into boxing before, but I insisted to him that he missed out. He was born in the '40s, so I asked him if he knew about relevant champions from around that era. We went down the line, and he wasn't very familiar with Joe Louis, Rocky Marciano, or Sugar Ray Robinson, but when I asked "Muhammad Ali?", he instantly replied, "Oh yeah, of course" and we had some fights to talk about. I promised that I'd print out Beyond Bodybuilding for him on Tuesday.

Then I told him that I was going to be champion of the world someday and that he's contributing to it by helping me drive to the boxing gym.

Entry #463

Anastasia Gym's opening has been delayed until September 3. Their only hint at the pricing is that it will "definitely be under $100". I don't know who this Anastasia thinks she is, but I'm going to power-clean her through the roof.

I plan to do workout #2 from trainforstrength.com until the third, do eight weeks of powerlifting with my current program, and then switch to a bodybuilding routine for six weeks.

This past month has consisted of running and bagwork, daily. Now that I have my camera back, I can film my performance for self-critique. Today was a lesson in proper-form: have it. I keep relaxing with my hands the longer I hit, and eventually my wrists start bending. Bare-knuckle work would force off my reliance of hand-wraps; I automatically put stricter attention into doing that. They'd work for a warm-up.

Entry #462

I've returned.

Tomorrow, the new gym opens. I haven't lifted for a number of weeks now, but I've been training daily. I don't believe that I could have lost any strength, but if I did, it's of no concern. I'll simply gain it back.

One new picture:

Entry #461

I no longer have regular access to the internet. This log has come to an indefinite halt.

Entry #460

George and I went on a four-hour hike. Unfortunately, we didn't get attacked by mountain lions, but we did trek through a section of the mountain that was completely charred black from a fire with ravens passing overhead. We also came across a huge, battle-scarred wolf spider with two legs missing because limbs are for weaklings. Anyways, I'm probably going to die from inhaling dangerous carcinogens, which is a measure of true strength.

The agonizing training I've been inflicting upon myself paid off. Near the end, my legs were stricken with two painful cramps. It felt like knives were stabbed into my flesh, which would rule if I actually had the satisfaction of seeing that. Since I did not, the deal was cheapened, and as my eyes rose up after checking to see if I was impaled, I was faced with a monstrous uphill slope that seemed to expand for miles. That's because it did. I decided to continue until my muscles were physically incapable of supporting my body up, so I stomped forward through the cramps. The pain was great, and my legs spasmed at times, but I didn't slow down at all the entire way.




Fighting George:

Entry #459

George and I dropped by the "Athletic Club" (they changed the name) yesterday. I knew the deskman from high school: Nick. He refereed the beach fight that George and I had at Santa Cruz. As I walked in, his female assistant came up to the counter for formalities. Before she could speak, I held up my hand in interruption, and then solemnly grunted, "Weights." Nick stepped forward and nodded grimly, and then told me to follow. As we walked overhead, my eyes glazed over at the basketball court, the ab room, the machines...and then, in the last square, unused in the far corner, stood the power rack in all its glory. Human skulls littered its forefront, forming a metaphoric pedestal for permissive access. Rivers of molten lava crackled and simmered around it. Woe to the unbalanced. I whipped out my hand in front of my guide to signal the halt. He glanced down at my object of interest and shakily murmured, "Y-yes, the free weights...I don't know a whole lot about weightlifting, but they're pretty heavy, as you can see, and-" I held up my hand for silence again, and then voiced my approval. We walked back to the entrance. George spoke nothing, knowing better than to interrupt the grave procedure. The girl breathed a deep sigh of relief in seeing her compatriot return safely. Our work was finished.*

*Anecdote slightly dramatized.

Anyways, the membership pricing is rather steep. I'm going to hold out until the 20th, when the replacement gym for the old facility opens, so that I can compare options. The new one is called "Anastasia". I can only surmise that evil Soviet businessmen are in charge now. That would bode excellent for the atmosphere. In any case, I'm going to make due with TrainForStrength.com work-outs.

I did a double-run to the high school today in the 95 degrees heat, and it was vastly easier than before. Last month, I had trouble with just one, but today, I felt like I could have done a third go (but opted not to out of mercy for my ankles, which are improving in their own right, but through steady, careful progress). Afterwards, I was able to hit the heavy bag significantly for the first time in weeks. With hundreds of pounts of weight anchoring the bag stand down, in addition to the bag itself, the entire contraption still tips over with a solid hook. I'll have to get creative with stabilizers.

I'm placing a recent favorite here so I don't have to trudge through YouTube to watch it when I'm bored waiting for torrents to download.

[youtube http://www.youtube.com/watch?v=jvirljx6ob4]

Entry #458

I'm currently gymless. Tomorrow, I'll go check out the Swim and Racquet Club. I cringe from the title, but I'm certain that they have decent weights. I've been keeping myself occupied with running, waiting for my wrists to become strong enough for bag work.

Entry #457

Bag-work caused my wrists to ache yesterday. I'll have to continue my break from it. Their condition is most definitely improving, however. I plan on doing primarily Olympic lifts in lieu of orthodox pushes until they're more capable.

Today, I did another double run to the high school and back. At night, I returned there with the intention of jump-roping on the track, but the gates were locked. Count that as a second running session. All of this cardio is strengthening my back. It took me until now to notice the pain was gone. I've also been having issues with my right rotator cuff for the past couple of weeks, but it always feels better after a run.

Also, I found out today that the closing gym is being replaced by...a gym. Los Gatos city council is widely renowned for its tactical brilliance, after all.

Entry #456

I was doing 185 for 8 reps of close-grip bench when both of my wrists started aching. I reracked and ran home. This is more serious than I thought. Curse my deadly strength.

Entry #455

Notes for overview~

I found this to be peculiar: "Never attempt to use a left cross (if
there is such a thing)
as a counter when slipping a straight right. Trying that, you may get
your brains knocked out. You wouldn't have slipping room between your
left shoulder and your chin."

Why counter with any cross at all? Why not a strong jab with the left? A cross has to travel extra distance, so why would the right be adequate to counter a straight that has less to go through?

On with reading.

"The right cross is a terrific blow
because (1) it is entirely
unexpected, and (2) it crashes into your opponent's jaw as he is coming
in. The punch packs the fast-moving weight of both bodies.

The straighter you keep the cross, the
more explosive it will
be. Many fighters make the mistake of hooking the cross. Many also err
in delaying the counter until after their opponent's jab has slipped
over the shoulder.

Keep the
cross straight, and shoot
it in the same split-second your opponent starts his jab. To do that
requires enough practice to give you nearly perfect timing.

I stated earlier that a well-rounded
fighter is always in
position to punch-that you do not have to get set to punch. That's
true. But in using the cross, you must get set mentally, at least. You
must anticipate your opponent's jab. That is, you must watch him and
time him until you're certain he's ready to jab again.

THE RIGHT CROSS IS USED ONLY AS A
HEAD-COUNTER AND ONLY
AGAINST A LEFT JAB.

Never attempt to use a left cross (if
there is such a thing)
as a counter when slipping a straight right. Trying that, you may get
your brains knocked out. You wouldn't have slipping room between your
left shoulder and your chin.

Slipping straight rights, you use
movements similar to those
employed in sliding under straight lefts. Counter with corkscrews to
the body, but never attempt a left cross. You can slip inside or
outside on straight rights.

However, remember this: In slipping
either a straight right or
a straight left, you'll be safer if you slip the punch over your left
shoulder. The left shoulder-slip moves your head into a sort of "safety
zone," where it would be difficult for your opponent to hit you with
either fist. In other words, it's more dangerous to use your right
shoulder for slipping either inside a left jab or outside a straight
right, than it is to use the left shoulder for slipping either outside
a left jab or inside a straight right.

When a left jab goes over your right
shoulder, your head may
be in position to be nailed by a following right upper-cut
or right shovel hook. And when you try to slip a straight right over
your right shoulder, there's always the risk that you may roll solidly
into the punch."

Entry #454

My wrist is nearly healed, but not enough to warrant lifting today.

Entry #453

I did another double session, to the high school and back. It was much more difficult during the day, with the heat and the humidity in full swing. Still, I persevered.

The same could not be said for powerlifting. My aim was to bench 295 lbs. for three. I had to stop at 265, when I noticed my right arm shooting up much faster than my left; my wrist couldn't take the pressure. I reracked for the day and, luckily, it felt better on the way out. I just need a few more days for it.

From there, I ran all the way home, able to breathe through my nose the whole way. My ankles and knees were fine. It was taxing on my cardio, but when I got home, I immediately did rounds on the standing bag without rest. Finally, I went for a swim after that. I felt like fainting by the end.

I'd been watching boxing videos the prior night, like I do every night before I go to sleep, and during all of the running, I kept remembering Bundini Brown yelling to Ali during the first Liston fight, when everyone was booing him, "THEY CAN'T BRING YOU DOWN, CHAMP! FLOAT LIKE A BUTTERFLY, STING LIKE A BEE!"

Entry #452

I'm in the process of renewing my driving legalities so that I can go to the boxing gym. It'll be later than I expected, but if the outcome is the same, it's no burden. On the contrary, I can finish up my conditioning with the extra time so that I can whup everyone faster and be out in time for dinner.

Speaking of conditioning, I've been running every other day to the high school and back. Last week, I was out of breath with one go of that. Tonight, I easily ran two, with a sprint in for the final span.

I'm also contemplating about training in Muay Thai and BJJ at AKA alongside boxing. There's a gym right across the street from there, so that would be of use in lieu of a weight room. I'm applying for a job as an English tutor for high school students, so my full schedule will be flexible.

Entry #451

Feh. That bag pole killed my wrists. They were in pain all day today. It's my fault for palming my hooks, more than anything. I'll take a break from bag work in the next two off-days and focus on shadowboxing and cardio. They should be prime for the next lifting day.

ME lower-body was indentical to last week, but with two more sets of box squats and a full five sets of 135 lb. good mornings. I also did the squats sans shoes.

Entry #450

DE upper-body

Heavy bag warm-up

Speed bench:
10 X 3
185 lbs.

Barbell skullcrushers:
3 X 8     1 X 6
135 lbs.
This was with the Olympic bar and two 45's. All of the front seats were taken, so I resorted to the bench press set-up. I had to clean the weight to my chest, scoot forward to position my legs over the metal support bar, lie and do the set, sit-up with the weight, and curl it back onto the handles. One positive from this was that my elbows were iron-clad, despite the heavier weight and extra required stability for the lenghtier bar. It must be that cursed EZ bar responsible for my past tendonitis. Straight is the way to go.

Chin-ups:
5 X 6
Those involuntary 135 lb. curls left me in poor condition for these. I only managed six instead of the usual eight.

Hise shrugs:
2 X 15
245 lbs.
This saw a much better ROM than last week.

Heavy bag cool-down: very extensive work. I'm leaning into hooks much better. Still, remember not to push the bag. Snap back. I think this could have been blamed on the actual equipment itself. Untended to and forgotten, the bag is practically deflated. The covering offers thin protection for where your hand is really hitting: the support beam within. It's on a stand, so that's how it's kept upright. Consequently, I had an automatic tendency to connect with my palm more than I would have liked to prevent pointless damage to my knuckles. I don't fight poles.

Just work on jabs and straights, if that garbage is going to be used.

Entry #449

To update, a few hours later, my side feels completely fine now. My wrist is a little sore, but it's non-training related; I twisted it while sleeping (I was dreaming about fighting somebody) and the weights aggravated it slightly, but I expect it to heal by tomorrow morning.

In more serious matters, the gym is closing on the 31st. I've been going to it since I was five years old, and lifting there since nine. I'm going to see if I can score free stuff, like the molten rocks in the sauna that I burned my hand on when I was a little kid.

There's one other gym in this town. It's right by the high school, which means that it probably doesn't have a squat rack. I'll check it out this week. Ideally, I would have access to a weight room underground in a Russian cemetery, like Alexander Fedorov.

Entry #448

I suffered a minor injury today that cut my session short. Every lift prior to that saw gains, however.

ME upper-body

Shadowboxing warm-up

Bench press warm-up:
2 X 15     45 lbs.

Floor press:
5 X 3       135, 185, 225, 275, 315 lbs.

Military press:
1 X 12     45 lbs.
1 X 6       155 lbs.
1 X 5       155 lbs.
1 X 4       155 lbs.

T-bar rows:
1 X 10     207.5 lbs.
Upon the second set, I felt a pop near my rib cage and I immediately lowered the load. It appears that I pulled a muscle (serratus anterior).

It hurts a little to breathe, but it's not serious. I expect it to clear up in a matter of days. Still, I was smart to stop when I did. This happened from a lack of focus. I wasn't tensed up like I should have been.

Entry #447

I forgot a factor on yesterday's weigh-in. I've been off of creatine for a number of months, so I must have gained weight to still be at 230.

"ME" lower-body

Speed bag warm-up

Box squats:
2 X 3       135 lbs.
8 X 3       225 lbs.
Additionally, I removed one plate from the stack for a total of three plates and the box. My old amount was two plates.

Dumbell lunges:
3 X 10     75 lb. dumbbells

Good mornings:
1 X 10     95 lbs.
1 X 10     115 lbs.
2 X 8       135 lbs.

Cable crunches:
5 X 10

CoC grip work

Entry #446

Weigh-in: still at 230 lbs. There's still plenty to do with my diet, so this is to no frustration.

DE upper-body

Heavy bag warm-up:
Excellent jab, again. I'm throwing it in conjunction with better footwork, and the result is a much more powerful shot. Even while circling, I make subtle changes in weight distribution  when I throw.

Speed bench:
8 X 3
185 lbs.

Barbell skullcrushers:
4 X 8
100 lbs.
Somebody swiped the bar from my bench while I was getting a drink, so I used the heaviest pre-constructed barbell they had. It was much too light.

Chin-ups:
4 X 8   1 X 5
I was strict on time here, and the shorter rests fatigued me. I stopped before absolute failure on the final set.

Hise shrugs:
2 X 15
245 lbs.
With this, I'm using as a tool to become more and more accustomed to the squat position. I'll continue to incrementally increase the weight week by week, even through cycles. This has a long-term place in my routine.


George and I went out to spar, under boxing rules. Because of his implied reluctance, I made the criteria so that he could hit me full-contact, but I could not do anything except work defense and throw pulled punches at him. I only included the latter to exercise capitalizing on openings in the opponent's guard. It should be noted that, although he's a trained martial artist fully able to throw a punch, he isn't a boxer, and none of this is to his discredit.

I mostly kept my hands low (intentionally) and simply dodged him with effective head movement, but I also did some excellent parries that he never found an answer for. Out of twenty minutes, his glove only fully made contact with my face on one occasion, and square in the jaw, no less. It was a right-hand lead, which breaks the pattern of setting up with a jab. I can't be drawn in to what I perceive as predictability. Anticipate, but don't predict. Simply react.

On occasion, I would throw some combinations, pulling back at the last minute, but they clearly would have gone through. It was very unsatisfying to restrict myself like that, but it was an example of my progress in technique.

There are no complaints with form that I can note, however limited a session that may have been. The biggest problem were my legs. They began to feel like lead after a few minutes. Granted, I've just gotten serious with lower-body lifting these past weeks, but it feels like I need to condition them for better staying-power. It may also be a factor of simply being too tense with them. I'll work on this.

Entry #445

DE lower-body

Shadowboxing warm-up

Hindu squats:
3 X 25
2 X 12

Padded-bar Romanian deadlifts:
4 X 10

Ab circuit

CoC gripper:
3 X 10

Entry #444

ME upper-body

I completed this in an hour, my shortest session for this day yet.

Heavy bag warm-up (good flicking jab today)

Bench press warm-up:
2 X 15
45 lbs.

Floor press:
5 X 3
135, 185, 225, 275, 310 lbs.
I was in a mental rut again, going through the motions half-asleep, so 275 felt heavier than expected. I punched myself in the face and cleared 310 with much less difficulty.

Military press:
1 X 15
45 lbs.
2 X 6
145 lbs.
There's no pain, but my spine feels dangerously compressed when standing under this. I'll practice the form this week and focus on keeping a straighter posture. It might just be normal pressure, but this would be of benefit either way.

T-bar rows:
5 X 10
90, 185, 195, 195, 195 lbs.

Lateral raises:
3 X 8
35 lb. dumbbells

Abdominal circuit:
chop-crunches, v-ups, leg raises
triple-setted

Entry #443

I could barely shadowbox properly because my legs were so sore. I fought through it and did some light punching on the flimsy standing-bag, more for the stretch than any actual fighting application. I went swimming later at night. Squats underwater are perfect for leg-recovery. I can get a good stretch and increase my flexibility without any stress.

Entry #442

Today was a milestone as far as lower-body training is concerned. Everything was done light, but it's a jump in progress compared to what I was previously capable of post-back trauma.

ME upper-body (though not actually max effort)

Heavy bag warm-up - I had to work in with the old man. He was a beast on it today.

Box squats:
5 X 3
135, 185, 225, 225, 225 lbs.

Dumbell lunges:
3 X 8
75 lb. dumbbells

Good mornings:
5 X 8
95 lbs.

Chop crunches:
3 X 20

CoC grip work

A good precursor to what the following weeks will bring.

My knuckles were so sore from all of the bag work I've been doing that I could barely close the gripper. I'll spend the next few days shadowboxing and focusing on kicks to give them a break. You're next, shins.

Entry #441

My jabs are becoming much stronger, and, consequently, I'm tiring on the bag quicker. I would have drilled for longer rounds today, but I wanted to save some stamina for lifting later in the evening.

Hooks on the bag need to not be extended so far. Step in and throw; don't reach out and arm-punch. The feet were kept planted where it mattered, however.

DE upper-body

The speed bag is gone. I'm using the gym's heavy bag to warm-up now.

Speed bench:
10 X 3
185 lbs.

Barbell skullcrushers:
4 X 8
115 lbs.

Chin-ups:
5 X 8

Hise shrugs:
2 X 15
225 lbs.

Entry #440

I started off today with rounds on the new bag. The material isn't as brittle as the stiff leather on my old one, so I think this should be less prone to getting tears. The hardness comes from the compacted material more than the prior one; although it's heavier, it's actually skinnier in circumference.

My right hand lead has become more proficient. Even with the added anchor of the unused bag, the entire station shifts from it. I'm facing more towards the center than before now, so less has to go into getting my right across and out.

Effort needs to go into keeping my feet firmly planted with hooks. I have a Joe Frazier habit of leaping into them. When I'm careless, my back foot comes off the ground. I'll make them a focus.

Later, at night, I walked to the track and did a short jump-rope session. After that, I went swimming. I expected it to be harder with the weight I'm at now compared to the last time I went, but it felt no different.

Entry #439

I purchased a new bag from Big 5 today. The heaviest they had was 100 lbs., 25 lbs. more than my old one. That bag is serving as an anchor for the stand; I shoved it in between the supporting beams and it prevents the entire thing from shifting. Rocky Marciano used to work a 300 lb. bag so that he would be trained to apply more power into every punch just to get the thing to move. I'll have to go carcass hunting one of these days.

DE lower-body

This was done at home. No quantitative recording.

Shadowboxing warm-up

Hindu squats:
2 X 25
2 X 12
I was being cautious with my knee, hence the drop. It held up perfectly.

Good mornings:
4 X 10

Crunches:
3 X 12
I held position for a few seconds and threw punches at the climax of each contraction.

CoC gripper:
3 X 10

Entry #438

ME upper-body

Heavy bag warm-up

Floor press:
5 X 3
135, 185, 225, 275, 305 lbs.
This was surprisingly easy after some precarious form adjustment. At 305, I took off my hooded sweatshirt to gain more traction on the floor. It was also a less automatic set. I made more of a conscious effort to will my arms to explode up faster, and 305 felt as easy as 275. I need to stay sharp throughout training, despite the monotony of long rests between sets. The bar level has also been set too low in the power rack. I nearly did a half rep just at lift-off, which wasn't that big a deal, but especially problematic was reracking the load; at full extension, the barbell would clip the top of the handle edges, causing hesitation upon that portion that would carry-over to much of my final set, killing all possibility of complete force-output without worry of where the bar is in relation to the handles. I raised the height and it made all the difference.

Military press:
1 X 15
45 lbs.
2 X 6
145 lbs.

T-bar rows:
5 X 10
90, 130, 185, 185, 185 lbs.
This was done old-school with a barbell, not a T-bar station, so I began the movement cautiously.

Lateral raises:
2 X 8
35 lb. dumbbells

Abdominal circuit:
chop-crunches, v-ups, leg raises
triple-setted

Heavy bag session

Entry #437

Training has become so routine that I've felt little incentive to make record in the last week. From here on out, I'll have to take a more particular, scientific approach in analysis. I've become comfortable with my style of moving and have done little to alter it. Now, the focus is on becoming more adept with utilizing the maximum amount of force output. In blunt: I'm going to hit harder.

I turned my bag upside down to gain comfortable access to the harder portion. It worked too well. As I was hitting it today, the supporting ring broke off. That makes both sides. I have to buy a new one.

Last Saturday, I helped George out with powerlifting at the gym. It was productive. I saw the old man there again. He was shadowboxing. His punches hit the heavy bag harder and the speed-bag faster than anyone else I've seen there.

Entry #436

DE upper-body

I trained too soon after a big lunch. I was struggling not to throw up between sets.

Speed bag/heavy bag warm-up (bare knuckle)

Clean and press:
6 X 3
135 lbs.
This weight felt very light, but the full-body movement and short rest periods proved taxing on my cardio. Form was excellent. I actually positioned my feet in the standard snatch stance this time, as opposed to parallel.
Note: Deadlifting 135 posed zero pain. It's time to reintroduce the deadlift.

Barbell skullcrushers:
4 X 8
115 lbs.

Pull-ups:
3 X 8     1 X 5
These were the best pull-ups I've ever done. I felt like a feather on the first set, able to hold each rep at the top with ease, chin well over the bar, before returning to a complete hang.

Hise shrugs:
3 X 15
225 lbs.
And again, this weight felt fine on my knees and back. I won't jump right in at a heavy weight, but this is a good week.

The gym was packed with high school aquaintances that I did well in ignoring, but Jeff was among the horde, and he expressed further interest in "stand-up training", as he put it. He got my number (again). I won't expect much to come out of this, but let it be said.

Entry #435

I went on a long trek with George up to Lexington and back on Friday (he wasn't up for training). Afterwards, we stood outside his house and argued for two hours straight over philosophy. My legs got a good pump, and my ankles and knees held up completely. I may have full squat capability, at this point.

Studying has occupied my weekend (for leisure, not school). I'm also rereading Professor McGill's publication on lower-back loading effects and consequences. Physical training resumes tomorrow.

Entry #434

With the advent of the California weather rising up into triple digits, I've made sure to add on an extra shirt to my usual double layer of a t-shirt and sweatshirt, hood pulled up and all. Anything less would be letting the heat win.

Training brings an uncomfortable element, which is apt for my purposes. What isn't is how much softer the bag becomes. Mewing weakling. I started off by waiting until the hottest part of the day to work the heavy bag, but the patio prevents ample sunlight from filtering in, unfortunately.

Notes:

> Strive for longer rounds. I'm getting better and better at working through fatigue. My strikes never lose snap. Form must be payed attention to the more it sets in, however.

> Utilize more head movement.

> Roll the shoulders more. They should be thrusted out in conjunction with the hips. Don't think of the body as having separate compartments. Everything must work together.

The latter is the focus of critique. All in all, there needs to be less arm punching.

Later, at night, I walked to the track and did a DE session almost exclusively with bodyweight exercises. The exception were front raises. These were done with track hurdles. I would have used an actual human track runner, but they were nowhere to be found.

Entry #433

I added more weight plates onto the bag stand, and it still tips over slightly when I throw hooks. The only thing left is to buy a heavier bag. There's a hole at the bottom of this one, patched up with duct tape, so that was in order anyways.

To evaluate, my form continues to improve. My hands only drop when I want them to, and my footwork is much more stable, with the feet kept firmly planted for better utilization of power. Initially, I thought that my fists should be kept less compressed, if today was any indication. In basic 1-2's, one hand would clip the other returning to its spot. All that really needs to be done is to adopt a more parallel path and to face the opponent accordingly to accomodate. This will also produce more power, with less angles being present to work around. I can do this without being overly linear in my movement.

Entry #432

I wrote a poem tonight.

He's the most renowned in the world today,
To such a degree that no one can say.
It's his destiny to become so great,
And to make people realize the nature of fate.
The critics will scoff,
Pining for proof,
And when he delivers,
They'll be red from their goof.
With his charisma, desire and will,
There's nothing impossible, failure at nill.
This kid is the one at the mountaintop,
When he climbs, the rest rise up.
Criminals will hear and take to better cause,
Wars will be interrupted and placed on pause.
His talent, technique, charm and dilligence
Will inspire politicians to put forth some intelligence.
The world will wake up at the impact made,
And the stars in the heavens will turn dim and fade,
For he is the sun among the rest in the sky,
And when he shines, all other lights die.
But who can be this talented unknown?
None other than the author of a prophetic tone.
For I am the man that this poem is about,
The next champ of the world, there isn't a doubt.

Entry #431

ME upper-body

Speed/heavy bag warm-up

Floor press:
5 X 3
135, 185, 225, 275 lbs.
1 X 2
305 lbs.
On this, the barbell clipped the edge of the hanger, and all momentum was lost. I was lying too far north underneath. The load felt relatively light, however. I'll return to it next week.

Overhead dumbbell press:
1 X 15
25 lb. dumbbells
1 X 8   1 X 7   1 X 5
85 lb. dumbbells

Bent-over barbell rows:
2 X 10   1 X 5
155 lbs.
This posed early fatigue. Marked for vengeance.

Lateral raises:
3 X 8
35 lb. dumbbells

Abdominal circuit:
chop-crunches, v-ups, leg raises
triple-setted

Speed bag session

Entry #430

I stopped by Big 5 today to pick up a pair of hybrid bag/sparring gloves and some knee braces. George will have no excuse now with this extra pair.

Entry #429

My internet connection was down for the entirety of yesterday, so there was no entry.

DE upper-body

Push-presses:
8 X 3
155 lbs.

Barbell skull crushers:
4 X 8
110 lbs.

Pull-ups:
1 X 8
1 X 7
1 X 6
2 X 5

I didn't finish on time. A kid needed me to spot him, and I ended up spending twenty minutes giving him advice on how to powerlift. I'm content with the distraction if the time was spent productively in helping somebody.

A mere entry falls short of doing justice to the amount of training I've done the past two days.

Entry #428

I've hung the speed-bag, but a new problem arose. It doesn't bounce without the added stability of placing weight plates on the top of the platform, which fall off after a few seconds. I'll tighten the bolts tomorrow to see if that's the issue.

DE lower-body

Hindu squats:
5 X 10
These served as apt rehabilitation. My knee hurt upon the first set and felt better with the ensuing ones.

Good mornings:
4 X 12
These were done with plates. My barbell is still out of commission. Weakling.

Strike crunches:
3 X 12

CoC grip work:
3 X 10