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But during this fight, khan managed to withstand around 3-4 of canelo's left hooks to the side of the face and absorbed it well, but you are right, I think he needs to stick at 147lbs.

lol at delahoya 'I think khan can beat anybody at 147 and 154' and he said this after the fight.
 

Date: 07/05/2016
Soreness: hips and quads
BW: 67.5kg

Condition: it was very hot outside, I was sweating and also it humid also. But it was a nice weather to run in rather then the cold windy days and with rain.

Warm up
   same

Workout
   7-8 x 30m sprints
 
   stretches and mobility work

   BSS 0kg x 5, 15kg x 5, 32.5kg x 3 x 6
   SLRDL 0kg x 5, 32.5kg x 2 x 6 (was running out of time)
   Seated leg straight on bench sprint arm swings 3 x 10 each hand x 5kg dumbell

Cool down
   stretch
   walk downhill

Comment
it was quite a hot day and the track was nice to run on, the runs felt nice and loose without holding the stopwatch, later on there was one run where I ran and I was stomping the floor towards the end and my quads felt it, as I couldn't come up in time or too late. But later runs were ok. Then I got to the gym in time as there was an organized 10k run, the hips was sore and the quads so i had a feeling i won't be able to do the BSS, did the first, it was painful a little when the painful hip leg was on the bench but when doing heavy weights it was not bothering it. It was also a suprise to see that I could hold that weight without straps, but for the SLRDL, it's easy and did not have to gradually increase weight up to the max weight. But after my quads and hips would be a little sore. Then had to walk back, wasn't bad as the soreness wasn't bad.

Rate: 6/10

I never get time to post my results so i thought i will post it now and try to remember the time I got, I did this before toddayy's post.
Also I was using toddayy's advice he gave on how to time using stopwatch.

Put your left foot on the line, rock back and start your stop watch as you pick up your right foot.  Hit stop on your watch on your first footstrike past some line.

You can find this on page 20 I think, as I found the quoted version on page 21.

But will not my next runs.

Date: 04/05/2016
BW: 67.85kg
Soreness: hips a little

Warm up
    same

Workout
    30m sprints only using left lead leg
       - 4.28
       - 4.06
       - 4.09
       - 4.12
       - 4.14
       - 4.16

    Quads always sore, but with using my left lead leg, there was a slight soreness in the left hips
     stretching and drills for mobility, activation and stuff

    BSS 0kg x 5, 15kg x 5, 32.5kg x 2 x 6, 30kg x 1 x 6
    SLRDL 0kg x 5, 32.5kg x 3 x 6

    Straight leg seated on bench sprint arm swings using 7.5kg dumbells (I feel they really help me drive my arms faster during the sprints, which I lack in)

Cool down
   stretch

Comment
Already added to the above, the sprints felt good, but my quads started to become sore and my hips so I stopped, I did some stretches in the gym to get rid of the quad pains, helped a little, when i started the bss, hips was a little sore, so i stretched my hips and the bss felt better. did the progression sort of like vag suggested 3x6, 2x6 of high weight, 1 x 6 previous weight. This is helping with my grips but the last set had to use wrist strap as my forearms sore and also for rdl i had to use it for 2 sets. then did arm swings with 7.5kg thinking heavier better, but might stick to 5kg so as not to alter my form. But other than that it was a good session.

Rate: 8/10

Quote from: seifullaah73 on May 02, 2016, 08:23:58 am

Can you tell me how I can use a smart phone to get more accurate timing of my 30m sprints?

1) get any app that allows you to record or import video and has a timer overlay.  V1 golf and coaches eye are two examples.  Or if you can't download apps you can count frames but this is very tedious.   For most phone 30 frames is 1 second...

2) balance phone on tripod or bag or have friend hold it.  Have a good close to 90 degree angle on finish line and be able to see start. 

3) place at least 1 hand on ground when you start.  The first frame where the hand is off the ground is where the race begins.   The first frame where a body part is past the finish line (you can use a cone to mark) is when it ends.   If you want to have a time that mimics nfl football 40yd time then take the first frame w after arm leaves ground and last first frame where any body part crosses line and then subtract 0.2 seconds.  If you want to mimic track and field make the final frame that where chest is over line and then add 0.2 seconds to your time.

I think this would be useful when I want to get an official time for my 30m sprint, as for this program, it is just a part of my training routine, which I do as a standing start, so the stop watch would be sufficient, until I test my 30m speed then I will use this method.
Thanks 

I didn't watch the other fights except this. It was a good fight, ortiz was actually good the way he was moving and boxing especially those leading punches down the middle that knocked berto out amazing then berto goes on the aggression and then he gets in the upper cut and not lucky but manages to catch him and knock him out.

Date: 30/04/2016
Soreness: quads
BW: 68.10kg

Condition: mixture of sun and windy, dry track, track being used by training group as they do every saturday.

Warm up
   walk up hill 20min
   toe ups x 10
   a walk, skip and run x 2 x 20m
   seated cross legged iliopsoas stretch x 10 sec
   lateral leg swings x 10 each leg

Workout
   30m sprints standing start alt legs
      - 4.25  L
      - 4.41  R   There was a gush of wind
      - 4.13  L
      - 4.06  R
      - 4.19  L
      - 4.34  R  my quads were sore

    activation and mobility drills (single leg glute bridge, calf, hamstring, quad stretch)
   
    BSS w/ 2 dumbell 0kg x 5, 15kg x 5, 30kg x 3 x 6
    SLRDL  /w 2 dumbell 0kg x 5, 30kg x 3 x 6  - had to use wrist strap for last set as my grip was weakening.
    Seated sprint arm swings 5kg dumbells x 3 x 20

Cool down
   general body stretch (shoulder, chest, hips, quads, hamstrings, calfs, back (lying on the bench))
   walk back down hill

Comment
It's getting better, I know it's not accurate but it's a good form of measuring my performance in some way, I had to stop the watch before I pass the mark, as after I end up pressing it when I have passed it.

Rating: 8/10

Forgot the add these yesterday.

Date: 27/04/2016
BW: 67.85kg
Soreness: right quads

Condition: sometimes sunny, sometimes windy and no sun. Wierd day

Warm up
   same

Workout
   30m sprints alt lead legs
      - 4.28  L   Low head wind
      - 4.35  R   same
      - 4.31  L
      - 4.35  R
      - 4.38  L
      - 4.15  R   probably stopped a little early half a meter from finish line maybe
      - 4.34  L
      - 4.09  R   a little more closer to the finish line but not at the finish line strange timing

   activation and mobility drills
   
   BSS 0kg x 5, 15kg x 5, 30kg x 2 x 6, 27.5kg x 1 x 6
   SLRDL 0kg x 5, 30kg x 3 x 6  had to use strap for last set as my grip was wearing out.

   seated sprint arm swings x 5kg dumbell x 20

Cool down
   stretch
   walk back - bus never turned up.

Comment
It is quite hard to stop the watch exactly on the finish line, you sometimes press to early or too late and that's why the wierd timing I am getting, frustrated I can't get it down past 4.25. we'll see how it goes and then for a week I will try sticking to one leg and see what happens.