Light chest day on the powerlifting program, and added abdominals and calf exercises.
Weighted crunches: 5 sets; 25, 20, 15, 12, 12 reps (2 25 lb plates on chest)
Reverse crunches: 4 sets; 12 reps
Standing calf raises: 5 sets; 15, 12, 10, 10, 10 reps (150 lbs, 200 lbs warm-up sets, 300 lbs last three sets)
Seated calf raises: 4 sets; 15, 15, 12, 12 reps (185 lbs)
Lying calf raises: 3 sets; 15 reps (400 lbs)
At home: drills on the heavy bag. Several rounds of both punching
and kicking. Went bare-knuckle. Working on snapping my kicks harder. I
noticed while watching K-1 on ESPN, Michael McDonald never lost power
in his kicks, while his opponents legs looked slow compared to his
powerful and lightning fast snaps. Impressive. Flexibility stretches
and push-ups afterwards. Managed 40 in one set. Very low but compared
to my standards for endurance, it's an improvement considering my
muscles are fatigued from bench pressing.
Watched Dragonball Z afterwards. Seriously. It counts.