Boxing workout today, maybe I’ll start logging these. I only get 1 minute to breathe in between each round, and half the time my coach makes me do burpees or something until the next round starts.
Walked 1.2 miles uphill
Power core twists with 20 pound medicine ball: Must have done 500 reps of this, 3 rounds x 3 minutes
Speed bag 3 rounds x 3 minutes (left arm only, right arm only, left arm only)
Double-end bag 3 rounds x 3 minutes
Heavy bag (all-out): 4 rounds x 3 minutes
More power punching with coach holding the pad: 2 rounds x 3 minutes
Slip and counter (jab, right, left hook) - 3 rounds x 3 minutes
Feet elevated straight-arm plank: One round, went for 3 minutes and 10 seconds
Holding a heavy tire over my head for 3 minutes and 30 seconds straight
Miscellaneous footwork drills
I guess the Coach was feeling generous today, because he didn’t make me throw that 20 pound medicine ball over a pipe and catch it by myself for 3 rounds x 3 minutes. I also didn’t have to do alternating one-armed pushups with a basketball for 3 minutes straight.
I have about 6 all-out 3 minute rounds in me before I faint, which is good news I guess.
On the downside, even with wrapping my own hands and wearing 16 oz. gloves, my left pinkie is really bruised from all the jabbing I have to do.
My conditioning is really through the roof nowadays. Feeling stronger, faster, and more efficient than ever at 190. Never thought I’d be saying that! But, I do this exact routine + usually a lot more stuff 3-4x a week at minimum.
Update: got the piss beaten out of my kidneys for my first hard sparring session tonight. Posted the second round here for you all to see:
This was full power to the body, no shots to the head.
I’m not mad at my performance but I know I could have done SO much better if I wasn’t exhausted beforehand. 1. I think I did like 12 heavy bag/mitt rounds + double-end bag work and medicine ball drills + a bunch of other miscellaneous shit before we sparred, so I was in there for 3 hours before my coach asked me if I wanted to know what body shots felt like.
At the perfect time, this dude walks in fresh and I’m like “okay, I can’t really say no, so I guess I’m getting thrown into the fire”. I like this sparring partner and he was very gracious. Either way I’m glad I got the experience under my belt.
I’m 5’9" and this dude is 6’4" but we’re in the same 188-190 lb. weight class so his liver hooks traveled very far distances. I’ll also be attending his 13th fight in a couple of weeks, lol. My only achievement in this sparring match was briefly cornering him and landing a few decent shots right before the second round ended.
By the third round I was feeling it pretty bad, so I got a handful of decent shots in during the first half of the round before I essentially gave up.
Gonna cut out the trap bar DLs for a while because they’re aggravating my back. I can switch to weighted pull-ups in the mean time.
Had no energy today, probably because my appetite isn’t really there and I’m trying to lose weight. Upper-body lifts still feel great, but my squat is definitely suffering.
Back on the grind, taking no more than 2 minutes rest between sets because these weights aren’t exactly challenging
Squat
305 x 5 x 5
Press
120 x 5 x 5
Bench
175 x 5 x 5
Regular Conv. Deadlift
played around with 275, pulled something like 20 reps in a few minutes. Feels best with no belt and slow off the floor, like Alan Thrall’s five-step setup.
Heavy Bag Work
9 rounds (3 minutes each) - 1 min. rest in between
1 round (5 minutes)
10 rounds of heavy bag work, I’m just playing it by ear and doing 5-6 minute rounds. Filmed my last round here:
Joined a proper powerlifting gym, finally. They also have a boxing ring + equipment. Even found a monolift + 50 kg Ivanko plates in there, so I’m in for some fun.
Pull-ups ad nauseum (got 21 neutral-grip pullups without letting go of the bar)
8 rounds of heavy bag work
Today
Squat
315 x 14
365, 385, 405 x 1
Bench
185 x 5 x 5
Press
125 x 5 x 5
More pull-ups
I’m wearing Stoic knee sleeves instead of those double-ply EliteFTS sleeves, I’m 10-15 pounds lighter than I was last time, and I’m in better overall shape.
Essentially, I dropped weight, switched out using light knee wraps for IPF-approved sleeves, and got stronger. Nothing to complain about here.