thruxton’s BodyBlog

what a week.

can’t remember the last time i could tie my shoes without cringing from the leg discomfort as i try to stand up. so took a few days off.

good time to see a specialist for my calf woes. so i got flat feet. PT says try inserts (after he tortured my fascia for over an hour). so far interesting and maybe the cure? i am achy all over though, as (i assume) my body gets used to this new alignment.

friday - did a 24 minute run for the first time in a few years without calf cramping. cool.
saturday - did a late night mile run with some 100m intervals. achy bod but calves OK.
sunday - a bit of strength training but i feel terrible

pullups 30
db clean/press 70 3×3
2 db split snatch 40 3×3
superset
db bench 65 3×5
alt. depth pushups 3×8

i did catch up on some Pride though: Diaz vs Gomi. Fedor vs Crocop. Shogun vs some Netherlands guy (forget name), and Henderson vs Silva. i don’t even fight but this stuff rocks me up!! amazing gladiators for the modern era!!

going to try and make it a good week with the will.

pullups x 40

deads 135, 225×5, 265×5, 300×2

bench 185 3×3

core work with russians, vups, plank walk to single arm, vacuums x3

pullups x 30

2 DB split snatch
40lb 4×3 (45s rest)

2 DB push press
50lb 4×3 (45s rest)

superset A
1 arm DB bench 60lb 3×5
plyometric depth pushups 3×8
(60s rest)

superset B
wall squat 3×30s
squat jumps 3×8
(60s rest)

finisher
1 arm DB swing
35lb 3×12

vacuum x 3

i "greased the wheel" for 5 pullups

GPP
burpees x 30s
jumping jacks x 30s
grasshoppers x 30s
10lb knee highs x 30s
rest 60s and repeat

finally got my 4 rounds =)!!

CORE x 2
wheel, russian, vups, vacuum

finish with neck bridging

my head is not in the game today. well, had to do something: random strength day –

pullups x 40
pistols 3×3
DB split snatch 40lb 4×3
bench 185 4×4
pinch grip 10lb for time
core: russian, vups, plank hold, vacuum x3

well, yesterday was family fun at point reyes. no whales but i did do the lighthouse steps a couple times =)

today i got out for some density training:
1. sledgehammer - check
2. old tire - check
3. running shoes and a steep hill - check
4. 10 minutes - check.

GO

pullups x 50

core work

neck bridging

2 DB split snatch
40lb 5×3 (45s rest)

2 DB push press
50lb 5×3 (45s rest)

superset A
1 arm DB bench 60lb 4×5
plyometric depth pushups 4×8 (60s rest)

superset B
wall squat 4×30s (need to build up to 60s)
squat jumps 4×10 (need to work on lumbar rounding)

finisher
1 arm DB swing
35lb 3×12 (workup to 15 — these are gut wrenching!)

core: 2 rounds of russians, plank walk x3, vups, crunch twists, vacuum

wanted to make this a double workout day with 6h split. family in town (and, oh what the hell i am sore as a bruised apple over the sandbag drill)

got my sledgehammer and old tire out. up on the hill: down and up and whack x 40. repeat… do as much work as possible in 10m. as always fun! i am trying to experiment with more protein in my diet, as well as, what is best for pre-workout meal. felt lousy today =(

oh well, good days and bad days. i will have more vigor next time.

today was my first try at working out with the sandbag. i went at it easy: 50lb

sandbag lift onto platform x 40 (alt L/R)

run 100m

able to repeat x 4

i had a lot more wind than core strength. my low back was ready for 911 as i took a finishing lap around the track, trying to hold onto that damn sandbag.

 i think next time i will try it MMA style and load as much as possible for 6 minutes.