Tuesday, February 28, 2017

Muay Thai went much better than last week tonight. Didn't have any knee pain afterwards and I feel like I'm getting much better at staying relaxed. This time I partnered up with a much older guy who looked to be in his 60's and whom the coaches call "Young Man". Practiced throwing either an outside or inside leg kick, my choice, followed by a left hook and right cross. After taking turns holding the pads and doing this we added a 1-1-2 while backing up.

Got some pointers on keeping my right hand up when I kick instead of dropping it Thai-style.

The usual calisthenic burnout at the end transpired but this time I actually appreciated the focus on abs: 30 leg raises, 30 crunches, 30 sit-ups, and planks. I haven't been doing direct ab work lately.

Afterwards the coach said he's seeing a lot of improvement in me and to keep it up.

Monday, February 27, 2017


Strict press
100 x 5
122.5 x 5
150 x 5


Dumbbell press
100s x 8, 8, 8, 9

Lying dumbbell rows
125s x 10, 10, 10 ,10

Keg curls
160 x 12

Sunday, February 26, 2017

Did 3 hill sprints, then jogged to the high school and ran a mile around the track before jogging home. Took about an hour overall.

Saturday, February 25, 2017

375 x 5
425 x 3
475 x 1

325 x 8, 8, 8

Back is incredibly sore. It started with deadlifts earlier in the week and it was starting to go away until boxing last night, believe it or not. All the bobbing and weaving worked it over. Good session despite that. Belted up on 315 and up.

Friday, February 24, 2017

Went to boxing tonight and had a lot of fun. Less time spend on conditioning than Muay Thai. It was entirely technical drills and sparring. We immediately partnered up and took turns doing a 1-2 with the other person parrying the jab and dodging the right. Next, we added bodyshots after the 1-2. My first partner was a guy who has several months of experience at this place, which made a big difference in Muay Thai when we sparred but nada here since I've trained boxing in Portland. The second partner was a short rotund fellow who punched in slow motion. I treated him as a beginner and eased up, but still hit him in the face and forehead to let him know that there are consequences for keeping an open guard.

From there we just rotated partners and sparred. First I went up against a girl who was hitting way too hard. Seriously, she was throwing leather. Her strikes were easy to dodge, though. She also got winded several times so we'd stop and wait for her to catch her breath.

Second partner was the guy who had several months under his belt. He seemed to know what he was doing, but he headhunted a lot. I mixed it up by throwing a body jab and a rabid face jab right after, which Ali used to do a lot. I focused extensively on mixing things up in general and throwing combinations, not just single punches. One thing that wasn't going through were my uppercuts. To this guy's credit, his guard from below was right, but then I'd just transition to throwing straights over his gloves right after (left uppercut to right overhand worked really well on him).

Next was the biggest guy there who wasn't me, which I really welcomed going up against. Through his mouthpiece he indicated that he would not be throwing headshots but I could. I tagged him several times but I took the opportunity to really work the body. He was slipping strikes more than the others, predictably.

Finished off sparring the first chick again and she was more tenacious than ever. I was pretty much hitting her at will so I focused more on practicing my bobbing and weaving under the pressure she was exerting. After the bell rang the coach laughed and said she was bullying me, which I found funny but thought she might think that to be kind of condescending. I try not to treat women in class any different, even jokingly - to me, she is the same as a smaller male at that weight.

Class had just ended and I decided to strike the heavy bag a bit when the big guy from earlier beckoned me toward the wall. He wanted me to strike him while he dodged with his back to the wall. I did this for about 5 minutes.

Had a great session and it was nice to give my lower body a break from MT in time for squat day. Conditioning and cardio held up great. 

Thursday, February 23, 2017

Bench press
277.5 x 5
315 x 3
355 x 1
277.5 x 8
Same as last cycle, but lighter bodyweight and with sore shoulders from Muay Thai. Very pleased. With how heavy the build-up sets felt I wasn't sure I'd get 355 (which was one helluva grinder, by the way).

45 x 10

Strict press (clean once)
155 x 10, 10

45 x 10, 10
90 x 8, 8

Dumbbell skullcrushers
50s x 8

Kettlebell skullcrushers
50 x 8 (drop-set from dumbbells)
X 12


The thumb loop on my wrist wraps broke so I ordered a new pair of Slingshot ones. At $40 these are twice the asking price of my previous ones, and most similar products on Amazon, but after receiving them in the mail I'm glad I bought them. Compared to my old pair they're thicker, MUCH softer, longer, and most importantly have the thumb loop attached at both ends so that piece will last longer (and it's more comfortable that way).

Tuesday, February 21, 2017

Signed up for Muay Thai at the same place and took my third class there (4 in total now, counting AKA). I felt like I had a poor training session through entirely my own fault. My lower body was sore from lifting so kicking with my lead left, which I already suck at, was even uglier. Could not turn my hips properly for the life of me. I kept missing my shin on the bag and landing near my toes, which started to hurt enough that I went and grabbed my new Kings shin guards. It still hurt to use that side now just from feeling impact, and soreness and fatigue started making me kick sloppy with my RIGHT leg now and I hurt that foot too. I feel like a buffoon.

On the other hand, my hands are pretty good and when we partnered up I coupled with the coach so I got plenty of personal tutelage. Aiming for the pads, we did various combinations, starting with a simple 1-2 followed by an inside leg kick and moving on to longer chains. I bounced around with partners a little bit. Anything that wasn't boxing I butchered because my feet bones hurt.

Speaking of which, there is a boxing class that my membership covers I'd like to hit up. Only problem is it conflicts with my work schedule, but when we hire another office worker I'll have more free time. Still working 7 days a week.

The calisthenics really worked my shoulders - inchworms and bear crawls gave them a crazy pump. In my lifting I'm going to shift just a little more to direct tricep work to give my front delts a break.

One other thing to note: at night before bed I notice my right knee really fucking hurts if I lift it up. I have plenty of time to heal before squat day, though.
550 x 1, 3
The form clicked on the second set, which came right after the first rep when I walked away and then decided I had more in me so I stepped back to the bar. Wasn't engaging my glutes the first time. Done in the pouring rain again but didn't have strap issues with the water this time.

SSB box squats
240 x 3 x 10
x 8
Short rest times.

Had an epic birthday weekend going on a cruise in San Francisco and feasting at a buffet and sushi later that night.
Strict press
185 x 5
210 x 3
235 x 0, 1
185 x 7 (failed 8th)
Sleep has been cut short because of crazy week (Valentine's and birthday celebrations - Briana made big plans for me). Good bad day strength. This was the minimum after my reset.


Bent-over dumbbell rows
100 x 10

Dumbbell press
100s x 10, 10, 10, 8

Lying dumbbell rows
125s x 10, 10, 10, 10

Facepulls, curls
350 x 3
400 x 3
450 x 1
Dont know what is up with my squat. It just felt terrible today.

315 x 10, 10, 10
Kept rest times short. First set was done right after the 450.

315 x 10

To give my hip flexors a break I will be experimenting with box squats on deadlift day instead of "free" squats. It's when I'm at the bottom that my hips hurt.
Bench press
257.5 x 3
297.5 x 3
330 x 2
257.5 x 10

Wide-grip pull-ups
45 x 12, 12, 12

Strict press
155 x 8
140 x 10, 10, 10

Monday, February 13, 2017

3 hill sprints yesterday followed by a 15 minute jog.

Strict press
172.5 x 5
197.5 x 3
222.5 x 0, 1, 2
172.5 x 8
Weak day. Got stronger on each set, though. Still figuring out my recovery time with Muay Thai being thrown into the mix. Also slept terribly last night.

10, 12
45 x 10, 10, 10, 10

Dumbbell press
100s x 10, 9, 9
Incline: 50s x 14

Wide-grip pull-ups

Decline dumbbell press
50s x 15

Keg curls
160 x 10

External rotator band press

Wednesday, February 8, 2017

Mat pulls (2)
Up to 500 x 1
Tweaked my back. Not too bad, but I knew from experience to cut it short here.

Front squats
185 x 2 x 10
225 x 10
Getting used to the clean version again. Was able to do it pretty well.

Walking lunges
50s x 16, 19
Kept it light for my back.

Weight wasn't very heavy today so I kept the rest times short. This quick workout pumped my quads up. I think it'll do me good to mix it up on this day instead of doing more squats.

Went to Muay Thai last night. It was the last free session for the week. We jumped right into bagwork and I got some 1-on-1 tutelage with my kicks. I need to step out rather than just forward and rotate the ball of my foot more than I'm currently doing.

To my surprise, we did sparring rounds. I had just bought a $70 pair of 12 oz Fairtech gloves because I figured I wouldn't spar for awhile, only to find out I need 16s for next time. I went so light it didn't matter, though. We switched partners in rapid succession after a couple of minutes. This tall Eastern-European guy was going too hard for the coach's liking and he told him to go easy because this was my second session here. It was totally fine to me, though. I was not used to going against someone with more reach than me. I kept falling short when trying to land.

I was pleased with my conditioning. Despite sweating bullets I was able to move and bounce around in each round feeling quite fresh, while most others (just two exceptions, the aforementioned guy and this really young teenager) looked and moved like they were extremely tired.

End-of-the-session burnout time came again, but this time it was mostly on the heavy bag, which I greatly preferred to doing calisthenics since I can do those at home if I want to.

Monday, February 6, 2017

Strict press
160 x 5
185 x 5
210 x 5
160 x 11

45 x 12, 12, 10

Dumbbell press
100s x 10, 9, 10, 8

Thursday, February 2, 2017


Mat pulls (5)
505 x 3

SSB squats
240 x 12, 12, 12