Wow, totally forgot to post on the 20th! I have been matched for the September fight but I got the wrong date. It will be Septermber 19th.
My (mostly) bodyweight training is going quite well considering I've only been doing it for two weeks now.
Week 1 - 06/07/09 to 12/07/09
Monday - Jump Squats up stairs x 3. Three sets of 15 stairs in the entry to my flat. Only rest between exercised was the tie it took to walk back down the stairs, about 45 seconds maybe.
Calf raises with 10kg weight on shoulder - I could say it was a sandbag but I'll be honest and say it was cat litter!
Bulgarian split squats with 6kg hand weights, 5x5 on each leg.
I woke up on the Tuesday with a twisted knee, probably because I didn't warm up for what was quite a tough workout for me so I didn't do anything else this week because walking hurt!
Week 2 - 13/07/09 to 19/07/09
Pull ups, 5x5 - Used progressive weight addition, first set w' no weight, 2nd with 3kg, 3rd with 6kg, 4th with 3kg and 5th with no extra weight. This is the formula I follow wherever I mention progressive weight addition, the weights will be different though.
Towel Fly, 5x5 - This is where you start in a press up position with two towels in your hands, slide your arms out as far as they go then you use your shoulders etc to pull yourself back into a press up position. Can be done with dumbells too.
Dips, 5x5 - progressive weight addition with 3kg and 6kg
Raised feet pressups, 25 - just to finish with something that would push me, test me and hurt me in equal measure!
Tuesday was Thai boxing where I didn't have a really hard session but instead worked on footwork and angles in combination to 1-2 and 1-2-3 combinations involving punches, knees and kicks on the freestyle pads. Worked the heavy bag with same things but at full pace. Technically a rest day!
Assisted leg raises, 2x10 - this was leg raises using a skipping rope looped around my legs so that I could ensure it was slow enough to work my core properly.
Dorsal raises, 5x5
Mountain climbers, 4x30 seconds
Single leg plank, 30 seconds
Thursday: I was working so didn't go to Thai boxing.
Friday: Was scheduled to do lower body but knee was still a bit tweaky so I didn't want to risk it.
I was grappling from 9-11. Worked on guard and half guard. Drilled guard passing. had a good war with Neil. Finally got a sub! Triangled Neil twice although one was a tap due to exhaustion on his half!
I was grappling and doing padwork with Alan and Graham in the morning. had a rally good workout and sweated a bucket.
This week has been patchy since I was working a lot of late shifts and was simply too tired to train.
20/07/09 to 24/07/09
Weighted split squats, 5x5 with 6kg hand weihts fashioned onto my shoulders like a barbell
Stair squat jumps x3
weighted calf raises, 12x3 - same as split squat weight arrangement.
Tuesday I didn't work and took as a rest day. trained muay thai at night and had a blast smashing the pads and my shins doing drills involving checking kicks with a new fighter with us called Ross.
Wednesday I was working late.
Thursday I was working late also. I had planned on doing upper body but have not done this.
Today I had business to attend to and had this scheduled as a rest day. Went to Dundee and bought supplements for my training. Reflex One Stop is getting a try out this time - all in one vitamins, minerals, protein, carbs, creatine and glutamine!
I completed each rep of every exercise slowly to recruit more muscle fibres. The concentric contraction (pulling myself up in pull up for example) was 2 seconds and the eccentric contraction was 3 or 4 seconds depending on exercise and my own judge of time since I used a rough measure of time (elephants). I used 1 min rest between sets and 5 mins rest between exercises in most cases. Apparently you can gain upto 755 of your strength this way abnd thus work yourself harder than you normally would be able to. This would equal greater gains in the same time.
Tomorrow I will be doing a demonstation of Thai Boxing with my camp at the Seafrong Spectacular. We will also be fundraising so I hope it is a nice day. Going to a Buddy Holly tribute in the evening, should be good!
I will be following the above type of schedule for my fight but also adding Thai training Mon, Tue, Wed, Thu, Sat evenings fo two hours also. I will be swapping some exercises for others in order to make it more fun and also to recruit different secondary muscle groups. I hope this will result in me being stronger and in better shape for this opponent. I'm predicting a stoppage in the 3rd - you heard it here first!
Finally, it has come to my attention that more people than my wife regularly read this, so if you are one of these people then thank you very much for following my blog, sometimes my writing is so terrible I hope nobody else reads it! My 100th post will be a summary of what I have achieved since I started this blog and what I want to achieve in the next academic year.