Colin's Progress Journal

[Sarah Isel]

Also, I am very glad you posted in the new gardening thread! We can start with the herb plants my mom gave you. I cannot wait until June!!

[Colin McLafferty]

Thanks Sarah!

MMA session

Striking and bob weave, slip. Band drills for three minutes.

2x2:00 rounds, 1x3:00 round. 1 min rest between.

1st round Dave and I struck for a bit. Dave went for a takedown, got me against the cage and I sunk a guillotine in before he could take me down. He tapped. He went for another takedown or two and got one or two. He controlled me pretty well on the ground but I was able to isolate his arms and strike him in the head repeatedly. I reversed it near the end of the round and got in his guard.

2nd round Same story. Dave got me on the ground, I was able to get out. I threw him off of me and created a lot of space. I got on top and got a kimura.

I dont really remember what happened the third round. My takedown defense against him sucks, but he was forced to go for takedowns because we were even or I was better at striking. He got taekdowns but I got submissions off of them. I won't always be that lucky so I should work on defending takedowns better.

I was going to do ME Box Squat today but really wasnt up for it after MMA. instead did 10 minute soak with cold water and 2 cups epsom salt. Popped out, dried off, jumped back in for 5. Then I got under the covers and took a hot shower. Shoulders feel 1000x better. Box Squat tomorrow.

[Colin McLafferty]

ME Box Squat 260#

Special Exercises

3x8 DB Step up 75#

3x10 Back Extension 110#

3x12 Pull through 150#

Abs

3x10 K2Es

3x15 Hanging Leg L Raises

Later in the evening...

2x60y 45# sled pull, 4x20y 45# sled pull

3x20y 45# bent over hamstring sled pull

1x400m run 1:09

[Colin McLafferty]

DE Bench 8x3 MM Bands 105#. 30 second clock for first four sets, 1 minute clock for the rest of the sets.

Special Exercises

Tate Press- 50#x8, 45#x 11(right) 9 (left), 45#x 9, 8

DB Rollbacks- 40# 3x8

Press- 50# 9, 9, 4 f 5

Incline DB Bench- 65#x5 f 6, 60#x8, 60# x 5 f 6

Abs

3x15 Incline sit ups 25#

3x15 Hanging L leg raises

[Sarah Isel]

As a matter of terminology when we refer to the "squat" we are talking about an unladen, bodyweight only squat. When we wish to refer to a weighted squat we will use the term back squat, overhead squat, or front squat referring to those distinct weighted squats.

Taken directly from the level 1 training guide.

[Colin McLafferty]

I still see "Air Squats" specified in WODs though. And nobody ever does 3x5 Air Squats, so I still contend that thinking or writing "back squat" is unnecessary.

[Colin McLafferty]

4x100y 90# sled drag on turf

2x100y 90# backward sled drag on turf

Big night at fitness. They all showed some heart tonight.

[Colin McLafferty]

ME Banded Box Squat 220#

Special Exercises

DB Lunges 3x8 steps each, 40#

Back Extensions 8 10 10 105#

Pull Thrus 3x12 150#

Abs

3x25 Flutter kicks

3x15 Hanging Leg L Raises

[Colin McLafferty]

1 ME Bench- 240#. 15# increase from last time which is pretty cool. That's a little over 3# increase per week since I haven't benched in four. 245# wouldve been a PR, but I had to roll it down my stomach and stand up with it because I couldn't complete the lift.

Special Exercises

3x10-12 Tate Press 40#. My left arm did the 12s generally and the right did 10s. I went for 45# but I was cheating the movement so I dropped down to 40# and did a good number of reps.

3x8-12 DB Rollbacks 40#. Made sure not to cheat ROM, went till failure.

3x8 Press 105#. I'm excited to have presses in my special exercises! I was doing seated presses with 50# DBs but I want to increase my press so..I think the press will have better carry over for clear reasons.

3x12 Face pulls 90#. Not very hard, should have gone heavier.

Abs

I'm doing this later after my MMA session today. I'm icing my shoulders now so I can be ready for that, woof.

[Sarah Isel]

Ahh! Did you see this post by Vickie..

Originally Posted by Vickie Ellickson

I know Colin would advocate bagging up some coins to use as fractional weight , but I have to say that the ~$10 I spent on 1.25lb plates has helped immensely. I've started using them for all of my lifts as I'm pushing past my previous maxes. Increasing by 2.5lb is way more doable physically and mentally than 5-10lb (even deadlifts).

$10!! I WANTT!!!!

I do have a birthday coming up. Just saying..