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Confusing situation with pacquiao. He has a supposed match with lucas matthysse, who he is working with golden boy promotions but without top rank. Also freddie roach won't be in his corner.

What is going on.

https://www.spin.ph/boxing/manny-pacquiao/haymaker/here-why-manny-pacquiao-is-already-a-free-agent-contrary-to-top-rank

Date: 22/03/2018
BW: 66.7kg or 67.6kg one of them lol
Soreness: quads, hamstring
Injury: none that sticks out, right hip flexor has been sore but with rest it subsides, not the same hip flexor but then again I have a history of both flexors being injured.

Condition: It was a nice day, had 2hrs to do workout, but couldn't do single leg reverse hypers, cable was being used at that time.

Warm up
   ankle mobility
   calf stretch
   hamstring stretch
   quad stretch
   hip flexor high knee holds on my toes x 20 sec
   single leg glute bridges x 5 each leg
   seated cross legged iliopsoas stretch x 10 sec
   back mobility stretch

Workout
   Squat Jumps
     - 3 x 5 @  35kg

   Reverse Lunges
     - 1 x 5 each leg @bw
     - 1 x 3 each leg @22.5kg in each hand
     - 2 x 7 each leg @40kg in each hand
     - 1 x 7 each leg @40kg in each hand split squat variation

   Seated calf raises
     - 1 x 5 @100kg
     - 2 x 15 @150kg with feets on edge of plate

   Single leg Lying hamstring curls w/ cable
     - 1 x 7 each leg @10kg
     - 2 x 7 each leg @20kg

   Facing away from cable at angle knee drives @30kg
     - 2 x 10

   40 Yard sprint outs (just the exploding out part)
       3 reps

Cool down
    stretches
    walk back

Comment
It was a good session the reverse lunges were comfortably easy so I had to go very low and make the last few reps touch my knees on the floor. The calf raise was easy on the elevated platform (weight plate) the hamstring curl difficult but could pull out the reps except for the last 7th rep which was a struggle and managed to get it about 45 degrees before lowering my leg. the leaning knee drives was tiring and difficult because my feet was slipping backwards and I did it at 30kg so it was difficult in that way as well, so next i will need to place a plate on the floor to place my feet against, which will be placed next to the cable, to avoid it from dragging back. then I finished it with explosive sprint outs just to get the feel of exploding out of the 40 yard dash, covering as much ground, just jumping out, then step forward with the other leg I land on so I am not stepping in front or below my centre of gravity. A good session. I hope to hit 45 kg following week (fortnight), as I have done 40kg for 3 weeks now and next week I will do them with all reps knees to floor.

Date: 20/03/2018
Soreness: right hip flexor
BW: 65.6kg
Injury: none that sticks out

Condition: It was a little cold outside, when I went inside gym it was warm but window open so cold air coming in, I had a jumper on which made me too warm but when I took it off it was too cold, so had to stick without jumper. It took me 2hrs to do workout comfortably.

Warm up
   ankle mobility
   calf stretch for mobility
   hamstring stretch seated
   quad stretch in lunge position
   single leg glute bridges
   high knee holds for hips x 20 sec each leg x 2
   back stretch for mobility
   seated iliopsoas stretch

Workout
    Jump Squats
      - 3 x 5 @35kg
      Note: I would unrack from a bench press by standing on the safety squat spotter, I would get on the floor and then lift bar on top clean position and then lift on to my back and then start the jump squats. The other time when I was stepping on the floor I stepped with my feet twisted and just minorly twisted my ankle, no pain, because my feet is flexible it didn't injure my ankle to much, but it's weird that i stepped on the floor at the side of my foot.

    Reverse Lunges
     - 1 x 5 each leg @bw
     - 1 x 3 each leg @22.5kg dumbbells in each hand.
     - 1 x 2 each leg @45kg - it was too heavy
     - 2 x 7 each leg @40kg - comfortably moderate difficulty, might have to make it difficult.
     - 1 x 7 each leg @40kg in each hand - split squat variation
     - 1 x 3 each leg lunge walks : just an excuse to walk towards dumbbell racks.

     Single leg reverse hyperextenion : used a cable and a bench, where you can adjust it to an angle for incline bench press.
       - 2 x 15kg
       Note: first time I did it with one leg and other leg on the floor, but other leg was assisting, so I did 2 legs, but only one leg was attached to cable, since it was pressing on the lower part of my stomach, I had been drinking water so I had to be careful on not throwing up.

    Seated calf raises
      - 1 x 8 @100kg
      - 2 x 15 @150kg - comfortably easy

    Lying hamstring curls
      - 1 x 5 each leg @10kg
      - 2 x 7 each leg @20kg

    Facing towards cable knee drives
      - 2 x 12 each leg @30kg

Cool down
    stretch
    walk back

Comment
It was nice session, right hip a little bit buggy, sore. the jump squats at 35kg was a bit stiff the movement but form was good. the reverse lunges, 45 kg was too much  I could only manage 2 reps on each side before I couldn't carry on in terms of controlling the weight and ascending/descending in a controlled manner, but 40kg for both sets was comfortably easy, so I will have to go very close to touching knees to floor to make it harder or even do paused reverse lunges. reverse hyperextension targetted my back as well as my glutes, which felt good, but nothing in the hamstring, little bit sore. the rest were comfortably easy.

I'm sensing a pattern, previously it was bingtian su who could squat 2.6 x bw which the weight was not very high for scooby but it was still a big weight for, so scooby rather then thinking in su's perspective think's maybe the squat is not really useful, for me 352lb as I weigh 145lb is hell of a heavy weight, then you have this girl who is hip thrusting high numbers pretty comfortably, 3 plates, and he thinks that maybe a workout like is probably useless if a girl like her can do that with it.

She is quite strong to hip thrust that amount of weight, but it's all about what works for you and what doesn't, which correspond to the effectiveness of it.

perspective. my 2 cents.

Date: 17/03/2018
BW: 67.2kg
Soreness: Hamstring, calves
Injury: none that stuck out

Condition: It was snowing since 5:45am and was expecting track to be out of order, but no snow on track and it was in use, around 11:30 am. Also when I was approaching track I could hear something being played on the large microphones, as I came close it was some motivational audio about some guy and the nfl.

Warm up
   dynamic/mobility warm up
   activation stretches/drills
      - calves, hamstring, quad stretches, glutes, hips, back
   front and back leg swings
   
   trolley pushes; walk, skip and run x 2 x 20 - 40m
   
   a sprint drill; walk, skip and run x 2 x 20m 

Workout
   Sprint starts 10m x 3 - recorded the start

   50m Sprints x 3

Cool down
   stretches
   walk back

Comment
my hamstring still sore from thursday workout and calves too. the cold not really helping in getting my self warmed up and to get rid of the doms. the sprint starts better then my previous, but I focussed too much on high hips by bringing back legs close to front legs (tip of foot in line with mid heel). Forgot to keep head down and to keep shin angle low, even though the shin angle was good at take off but at set position, angle was too upright. my knee is still a problem in not coming high enough. maybe the cold was keeping my muscles tight or something else.

<a href="http://www.youtube.com/watch?v=k9_zF1OECiA" target="_blank">http://www.youtube.com/watch?v=k9_zF1OECiA</a>

EDIT: I looked at christian kirk stance who is wr in the nfl combine and the set stance is similar is hips a little lower, but his more high on the balls of his foot then me, but yet the shin's angle is still similar. so maybe I can get a better shin angle if i get on to the balls of my foot, also my arm still not under my shoulder slightly in front as compared to kirk, but only slightly and my elbow is bent to try and get a little lower. so something to think about for next session.

Before, my sprint starts lean were at a good angle and my arm swing at the beginning would be big where my arm would come right back and my front arm would be high in front where my tricep was in line with my face. not my hand only come up to my face and back arm doesn't go back enough. technical problem that needs to be dealt with asap, prob sled drags anything to get that exaggerated arm swings.

ya but also, that's why watching these NFL guys is great.. you get body types all over the place. The WR's/TE's have really long femurs, and can fly. The RB's/DB's/CB's have more of sprinter leverages. Look at how some of those WR's (wide receivers) are starting.

pc!!

Just watched the wr combines 2018 and although some of them skip straight to the set position, some i see they have the back leg a little more closer to the front leg and that brings their hips higher and like them also jumping out of the blocks and then transitioning into speed, you can notice the difficulty people with long femurs in making it smooth transition, which I have experienced too, but nothing that practice can't fix.

thanks

Conor vs Mayweather Jr. in MMA, would hopefully be illegal... it's that unfair. Conor could "legit kill" PBF, within a minute, in a "real fight" (MMA style).

He prob wouldn't let mayweather go when he gets him in a strangle hold and he is tapping out and the referees trying to pry mcgregors arm off mayweather.