Return of the Mack
It is Return of the Mack
Come on Return of the Mack
Oh, my God You know that I’ll be back
Here I am
Return of the Mack
Once again Return of the Mack
Top of the world Return of the Mack
Watch my flow You know that I’ll be back
Here I go
So, I’m back up in the game Running things like half my swing
Lettin’ all the people know That I’m back to run the show
'Cause what you did you know was wrong And all the nasty things you’ve
done
So, baby, listen carefully While I sing my comeback song
I have been training now for over a week. Things are going well. I am sore, but that is how things go with the first 2-3 weeks of training. My cardio is actually pretty good considering I took off over 6 months…due to injury. Welp, I am back…for now. My tempo work is in line as is my ab work as is my explosive medball, as is my actual fight training. I will keep everyone posted.
I have been consistently training for about 2 weeks now. My technique is improving as is my cardio. My weight is now where I want it, but it is getting there. My goals are to train consistently for the next 3 months. At that point I will rework my goals.
Training is going well. The extra weight I put on whilst injured is comming off partly because I am working out again and partly because I am not eating at McDonalds anymore. Mmmmm McDonalds.
I am looking forward to the Al Vermeil Workshop this weekend in Vancouver. I am sure I will pick up a few good training tips from him concerning strength and conditioning. As well, Daniel Igali’s strength and conditioning coach will be there so I am going to pick his brain as well.
As far as a fight is concerned, I am not thinking about that right now. My goals are simple: Train consistently, and increase my volume as my body can handle it.
I re-signed my sponsorship deal with Allmax Nutrition. I just received my first shipment of supps: IsoFlex Isolate Protein, 3 types of Protein and energy Bars (WaferPro, IsoFlex), ZMA, CLA, Glutamine, PostMax (workout supplement), and for experiments sake, I am trying an NO2 supplement called NOK2 with creatine in it.
I have a new Strength Coach: Guy Greavette…one of Canada’s all time best Olympic lifters.
My bodyfat is comming back down to normal, though I havent’ bothered to weigh myself yet. I am waiting until I don’t have to suck in my gut when good looking women come around.
Fight training last night was really good. The beers and wings afterwards was not a good idea though. I am very sore because I didn’t take care of myself post workout as I should have. How was I supposed to say no to free beer though?
I have been thinking about thinking about quitting drinking. From ages 19 to 28 I didn’t drink any alcohol at all and then just before I turned 29 I decided to start drinking. Hey, why not. During that time until now was injured (almost 6 months worth), and the alch didn’t seem to hurt much the next day besides a little dehydration. I would still drink 4 litres of water per day.
Anyways, now that I am training again the alcohol is a killer. I can just see my poor muscle cells in an intoxicated exstacy as they explode when the alcohol hits them. I believe Clemson brought up the point, “you booze you loose” somewhere here on this site. He is right.
Training is going really well. The Olympic lifting is comming along quite nicely. It will make a huge difference for me in the next year or so. I have been waiting for everything to workout with my training, and it finally is! I am somewhat of an egomaniac (c’mon, y’all knew there was something wrong with me…I fight without rules), so here is a collage of images of me. And yes, that is me preaching from a Bible. The Rocky music is getting louder and louder.
Lifting:
Power Cleans x 7 sets @ 65kg; 3 sets @ 85kg. My strength coach says I could do 100kg, but I have to work on my technique a bit more before he will let me. Squats: 1x6 @ 65kg; 1x6 @ 80kg; 2x6 @ 100kg; 1x5 @ 100kg.
1x Isoflex protein bar
Tempo:
Light heavy bag work of 10x 2minute rounds with 30seconds rest. 2 minutes skipping warm down.
The sessions with Guy are going awesome! Even an old dog like me is learning new tricks. I consider myself extremely lucky to have him set up my strength program.
How was the time with Al Vermeil? I went to his sessions (lecture and hands-on)at the Functional Training Summit in Rhode Island. Great guy, I could have spent a week working with him. His topic was, “Are your athletes/clients prepared to lift?”
The time with Al was great. This was the second time I have attended an Al Vermeil workshop and both times I learned, and relearned lots of good training principles and “tricks of the trade.” Al is great to work with because he has experience with all ranges of athletes both in age and potential. A lot of his principles come directly from Charlie, so Al’s ways are compatible with how I do things.
1x3min round Heavy bag punching combos
1min rest in between all rounds
1x3min round Heavy bag clinch and Knee work
1x3min round “In the Guard” striking work.
2min rest
1x3min round “On Top” stringing work.
1x3min Sparring Boxing Only
1x3min Sparring Boxing Only
2min rest
1x3min Sparring Muay Thai Only
1x3min Sparring Muay Thai Only
1x3min Freestyle JiuJitsu
2 min rest
1x3min Freestyle JiuJitsu
1x3min No Holds Barred MMA
1x3min No Holds Barred MMA
Weights:
Power Cleans 3 sets of 3 reps at 100kg
Snatch 2 sets of 3 reps at 65kg
The following took place between the hours of 16:00 and 20:00, Monday July 11, 2005.
Weights:
Power Cleans:
5reps @ 60kg
5reps @ 80kg
1rep @ 100kg
4 more rep attempts with rest in between @ 100k.
Power Shrugs: (like the first part of a Power Clean, only you don’t bend your arms at the end…you just shrug).
5 x 5reps @ 80kg
Squats:
5 x 5 @ 220lbs.
I am amazed at how big a role technique plays in lifting…even the squat.
Fight Training
2 x 2 minute rounds Starting being mounted.
2 x 2 minute rounds Starting in the mount.
Boy oh boy was I feeling gross today for fight training. Hmmmm, I wonder why?! Oh well, I don’t have a fight any time soon, so it won’t kill me to do weights before hand once and a while. I would rather learn how to do weights properly from a person like Guy Greavette and then suffer a bit at fight training, than to never learn to lift properly. When, and if I get back into fighting, I will make sure I do weights after fight training.
15 x 3 minute Rounds with 1 minute rest.
Most of it was light work on the heavy bag (punching kicking, knees etc), with some ground and pound work (a heavy bag on the floor), and with a couple half rounds skipping, and then to the heavy bag.
And yes, that is me preaching from a Bible. The Rocky music is getting louder and louder.