The Great White Hype's Road to the Fights

Start of training.

Yesterday:
Morning
3x5 Squats 230lbs (2 min rest)
3x5 Military Press 115lbs (2 min rest)
1x5 Deadlift 225 lbs (2 min rest)
1x5 Deadlift 255 lbs

Evening
45 min steady pace run (staying as close to 70% MHR as possible)

Today:
4x10 pushups 2-2 tempo (2 seconds to lower to the floor, 2 seconds back up)
3x2min rounds shadowboxing. Minimum 50 punches per round.
4x10 pushups 2-2 tempo (again)
2x12 weighted decline situps w/ 25lb plate
2x12 russian twist w/25lb plate
2x15 unweighted decline situps
1 min plank on medicine ball

 

Morning
5 min jump rope
4x2 min rounds circuit: Push press/ Bent Over Row/ Pushup/ Hang Clean - 50lb barbell
5 min jump rope
3x2 min rounds shadowboxing, emphasis on balance and footwork.

Evening
3x5 Squat - 235lbs PR (2 min rest)
3x5 Bench - 135lbs (2 min rest) <--- My upper body max strength is weak
3xF Pullups - switch to chinups at muscle failure (2 min rest)
3xF Plate Pinch - 2x10lb plates (one hand at a time, no rest between sets)
2XF Dumbell Pinch - 25lbs (1 min rest)

 

5x10 pushups - tempo method (2 seconds lowering, 2 seconds pushing)
1x20 crunches
1x10 windshield wiper
1x20 crunches
1x15 medicine ball toe touches
1x20 crunches
1x15 russian twist with medicine ball
1 min plank
1 min reverse plank
1 min side plank (per side)

 

Currently in a small forward base in Afghanistan. No gloves, no heavy bag, no training partners with boxing experience. There won't be much boxing until I get back to the US.


Morning
3 mile run @ 60-65% Max Heart Rate
4x2 min rounds shadowboxing (min 75 punches per round, focus on balance)

Evening
3x5 Squat 235lbs
3x4 Military Press 115lbs (couldn't get 5th rep, shoulders getting fatigued)
5x3 Clean 140lbs
3xF Dumbell Pinch 25lbs

 

Morning
Missed morning workout due to patrol



Evening
100 burpee Pull-ups for time (13:25)
5x2 min rounds, shadowboxing



Tomorrow is a rest day

 

Morning
4 mile run @ 70-75% MHR
3x2 min rounds shadowboxing (emphasis on balance and footwork)

Evening
3x5 Squat 235lbs
3x5 Bench 145lbs
2x5 Deadlift 225lbs, 245lbs
2xF Plate Pinch
2xF Dumbell Pinch

 

5x10 pushups (2-2 tempo)
10 min jump rope active rest
5x10 pushups (2-2 tempo)
3x25 situps
2x20 russian twist
2x10 hanging leg raise

 

3x5 Squat 235lbs, 240lbs on last set (PR)
1x4(failed on 5th rep) Military Press 115lbs
1x2(failed on 3rd rep) Military Press 115lbs
2x5 Dumbell Overhead Press 50lbs
3xF Chinups
3xF Dumbell Pinch

Between doing bench/overhead press one day and pushups the next, my shoulders aren't getting enough time to recover as evidenced by the fact that I'm feeling weaker every time I do the military press. From here on out I'll be dropping the heavy lifting from 3x a week to 2x a week. I'll be replacing the middle of the week heavy lifting with a 3rd day of LSD work until I get my resting heart rate into the low 50's (will take a few months).

 

Morning
3x2min rounds jump rope
20 minutes - Bas Rutten All Around Workout CD*

Evening
6x10 pushups 2-2 tempo (2 seconds lowering, 2 seconds raising)
25 crunches
15 oblique crunches left
15 oblique crunches right
25 reverse crunches
1 min plank
30 seconds side plank right
30 seconds side plank left
2x25 russian twist w/ 20lb medicine ball


*Bas Rutten All Around Workout CD is non-stop circuit of shadowboxing, pushups, jump squats, abs, and neck work varying from 1 min to 15 seconds in length for an exercise before switching to the next with no rest.

 

Morning
4 mile run at 75-80% MHR
3x2 min rounds shadowboxing

Evening
Scrapped workout. Failed every set but the warmups. Starting immediately, two lifting days a week instead of three.

 

4x2min rounds interval running. First 1:30 at 9.5mph, last 30 sec at 11mph. 1 min rest
10 min Bas Rutten All Around Workout CD

 

Yesterday was my weekly rest day.
After 4 weeks of this my resting heart rate has dropped from 68bpm to 60bpm (at 7500ft elevation).

My squat and overhead press stalled and regressed over the last week. I'll be dropping the weight down by 10lbs on them, add 5lbs a week, and in theory hit a new personal best by New Years.

Morning
6k run at 65-75%MHR
4x2min rounds shadowboxing (45 sec rest)

Evening
3x5 Squats 230lbs
3x5 Bench 135lbs
3xF Chin ups
2xF Plate Pinch
2xF Dumbell Pinch

 

4x10 plyo pushups
10 min circuit no rest - Side Bendsx10 (50lbs), decline situpsx25, russian twistx20 (8lb medicine ball)
4x10 plyo pushups