Deadlift: 5x3x125
Bench: 3x64, 3x74, 7x84
Cable row, face pull, bb curl

3 rounds speed, 3 rounds double end, 6 rounds heavy, 3 rounds slip rope.

+1

squat: 3x5x102
press: 5x42, 5x48, 7x54
pullup, ab wheel

I'm constantly amazed at my inability to have a consistent squat technique. Last week squatting I wasn't really happy because I was getting a fair bit of forward knee travel at the bottom, today felt perfect though. Weight all back in my ass and hitting what felt like good depth. Wish I got some video.

Also dealing with a minor wrist sprain over the last two weeks or so. Have to be super diligent on bench and press and boxing and ab wheel. I actually thought it would be better by now, felt so minor. pain in one really specific place. We move on.

4 rounds skipping, heaps (10?) of low intensity/technical heavy bag rounds, 4 rounds slip rope, random ab circuit.

3 rounds sparring

deadlift: 5x2x130
bench: 5x70, 3x79, 7x88
cable row, pullup, ab wheel

3 rounds sparring, 3 rounds heavy bag, 3 rounds speed bag, 3 rounds slip rope.

Forgot to log yesterday:
4 rounds skipping, heaps (like 10) rounsd of low-med intensity heavy bag, 3 rounds shadow


Today:
4 rounds skipping, heaps of low-med intensity sparring. Didn't really count rounds or duration for this, but it was actually probably around 30 minutes. Was being coached by the head coach owner of the gym guy who would frequently stop and correct us. So that was nice.

Also got heaps of work and life on atm so have missed all my lifting commitments this week. Sigh. I think I'll get some time tomorrow or Friday tho.

3 rounds skipping, 20 min cardio circuit (2x 2 mins each rower, teardrop bag, heavy bag, skills ball, burpees), 2 rounds heavy bag, 2 min plan.

You doing any loaded rotational work? Like Palloff Presses, Twists, Holds or straight bar twists, cable one arm presses with rotation etc?

Rotational power is where strong punches come from and you can't train rotation on a bench press or OHP.

Currently, no. But palloff press is on my list of things to do.

List also includes db incline press, med ball throws, db snatches, power cleans, box jumps, etc, etc.

I'm adding in bits and pieces as I can (i.e. the ab wheel was a relatively new addition which I think was valuable).

a) having the time; and b) the programming nous to fit it all in is the struggle.

Also, for those playing along at home, here's some deep insight (word vomit) into my revolutionary training philosophy...

I'm 32. I like "playing sports", but I have no illusion that I am very good at them, nor do I have the desire to be more than a weekend warrior in this arena. I'll probably only play sports for a few more years. Still, I like to improve at things I do. Not "be the best I can be" but just "be better than I was a while ago" is my goal.

I believe there are some aspects of athleticism which respond more readily to training than others. I believe, maybe not in this specific order, but it would be close, these things are: strength, cardio, technique. These things are pretty simple to develop and can be developed to a reasonable level through pretty basic repetition. "It's not easy, but it's simple".

On the other hand, things like power, speed, reflex, hand eye coordination, etc. are much harder to develop, at least in that it takes a longer time and probably require more complex programming and can be harder to measure change.

As such, I try and spend the time I have on developing the basics of the things I think respond well to training. Strength, cardio, technique.

I would love to do more things (see the list in my previous post), but it probably means something existing would have to get dropped from the rotation, or at least the frequency would have to decrease, and I think my existing suite of exercises are a pretty good base.

Yep. Revolutionary. I should write a book.

"How to be Average at Lots of Different Things" , by Snitch.

Perfect.

squat: 3x5x100
press: 5x42, 5x48, 8x54
pullup, face pull, bb curl

3 rounds speed bag, 3 rounds heavy bag, 3 rounds slip rope, 2 rounds sled push.

Sled push was one every 20 second.

Yeah, but how many rugby boot into the crowd throws for time? more or less than eye gouge 1rms?

You can't train for that. It's all genetic.

A bunch (6?) of stop-start sparring rounds with the head coach boss guy. It was fun. Always good having someone who knows what they're talking about telling you what to do.

Deadlift: 5x3x120
Bench: 5x70, 3x79, 6x88
Pullup, cable row, ab wheel

3 rounds speed bag, 3 rounds double end bag, 3 rounds heavy bag, 3 rounds slip rope, 2 rounds sled pushes (on a 20 second timer).

squat: 3x5x105
press: 3x45, 3x52, 7x58
pullups, face pull

6 rounds sparring (first three light, second three higher intensity).

Muscle confusion'd the sh*t out of that session.

2 rounds speed bag, 4 rounds heavy bag, 3 rounds slip rope, ab wheel.

Jarred my thumb sparring yesterday. Forgot how much that hurts. That will teach me for borrowing busto cheap gloves (and being a ****** who doesn't know how to punch).

Also, after an amazingly good winter run, I think I'm getting some kind of sickness. F*ck. Tickle in the throat. Dry cough increasing. Loss of appetite. F*ck you.