Tuesday 10/7/12
decided to do a few light chest things to test the shoulder and see what i could do
Inc bench - kept the weight light and wide grip.
15x40kg, 12x50kg, 60kgx12,9,9,9,8 - felt ok, could defintiely feel my chest working and not much pain in the shoulder
did a superset of light deadlifts and pushups on the bar
dead lifts - 60kgx 10 , 8, 6,5 grip really gave up on me, even with this light weight. have to see about getting a trap bar
push ups - 20, 19,15,15 - again used wide grip
Pull ups - 5,4 grip was fried
face pulls
40kg x 15,14,12,12 - used neutral grip on the rope
tri ext
14x20kg, 22.5kg x 10,10,9
My training has been a bit all over the place the last few months. From about November last year to April this year I was doing 5/3/1. I was really enjoying this and made some good gains. Then in April the opportunity so came up for a boxing fight so I took that. From April til the Middle of June of concentrated mostly on boxing which I really enjoyed. With that club I don’t really see much opportunities for fights in the near future, plus with my shoulder nagging me i m not sure if that’s wise for awhile.
I was going to go back to 5/3/1 but i cant do heavy deadlifts( cause of my grip) or heavy bench (cause of my shoulder) i don’t think there is any point. I have been doing a bit of searching for programs and came across De Francos Built Like a Bad ass. Terrible name but the program interests. It has some strength work and some conditioning work. Also I can squats instead of deadlifts. The bench work might give me a few issues but ill see. Might change it for OHP if it does as that doesn’t seem to bother me as much. I like the way everyday is laid out in it. I find I work best that way, when I dont have to think to much about it and just do it. I like the progressions of the finishers, like each week trying to beat your 1 mile time, or the 100 push up time. I’ll try and do boxing 2 days a week in between the program.
So, day 1
Thursday 12/7/12 BLAB day 1
Inc Bench - i used inc bench because it doesnt bother my shoulder as much. I estimated my max as 90kg.
8x65kg, 6x70kg, 4x75kg - i didnt push it on the last set, just did required reps
DB bench
15kg x 25,22
Seated row
4x15x40kg
Tri pushdown
4x15x20kg
BB shrug
4x15x60kg - pretty light but cant do much more with my grip
DB lat raise
jesus it was years since i dont these. they are pretty feckin hard. I started off with 10kg and only got 10 reps
10x10kg - dropped the weight after this
7.5kgx15,15,15
Barbell complex
2 sets of 10 x deadlift, hang clean, push press, back squat
did the first set with 35kg - i thought this was a conservative number it was tough. especially hang cleans cause of grip. moved on to 30kg fir the 2nd set
good first day on this program
Friday 13/7/12
took it easy today, took the dogs out for a n hour walk before work. then a feed of pints after work.
Saturday 14/7/12
fairly hungover this morning so just took the dogs for a long 1 1/2 hr walk
Sunday 15/7/12
10 am
BLAB program day 2
- Jumping DB squats - 7.5kg dbs x 10,10,10,10
2 .Squats - 8x87.5kg, 6x92.5kg, 6x100kg. I got 7x100 last week so bit dissappointed there. My lower felt really stiff this morning. probably cause i wasnt that long out of bed. WEll, i was out of bed 2 hours but most of that was spent on the couch. should have done a longer warm up.
The next exercise was supposed to be 45 degree back raises. But as i dont have the equipment for this at home i decided to do light deadlifts insted. On reflection good morning would have been better replacement.
3a. Dead lifts - 60kgx15,15,15
superset with
3b. Med ball twists - no med ball so did them with 7.5kg plate. 20,20,20
- Timed mile run. I used mapmyrun to get map my block. it came to 1.5km from my place start to finish. close enough to a mile. i did it in 5:20, pretty happy with that. maybe i should change to athletics! i seem to be better at it than this weigfht lifting malarchy
Monday 17/7/12
6pm - boxing 1 hour
3 rounds skipping
good few rounds on bag, doing intervals and things like that
couple rounds on pads
finished with sit ups and push ups
Tuesday 17/7/12
BLAB - Day 3
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Pullups - Max + 50%. My max is 9, rounded it up to 10. So this is 15 altogether. Seems kinda low volume but im sticking to the program. did it in 5,5,5
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Lat pulls - 40kg x 24, 15. biceps were burning after this
-
Standing DB Military press. 12.5kg x 21, 14
4.a Rolling triceps ext. used 7.5kg dbs which was a bit light but didnt know what the this exercise was going to be like
supserset
4.b hammer curls 8,8,11
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Core circuit(toe touches x20, bicycles x 30, side plank 30 secs each side) x 2
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Finisher - 100 push ups for time 3:11. this was harder than i thought it was going to be. did in sets of 20,20,15,10,10, 10 then just popped out 4 or 5 when i could to finish.
week 1 of the BLAB done and im enjoying it. the workouts are short and sweet, but taxing at the same time.
Thursday 19/7/12
BLAB week 2 Day 1
-
inc bench - 7x67.5kg, 5x72.5kg, 5x75kg - should have been 77.5kg but i messed up my maths
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Flat DB press - 15kg x 26,23
3a. Seated row - 45kgx 12,12,12
superset
3b. Tri ext straight bar - 25kg x 12,12,11- just couldnt get that last rep out
4a. Over head shrug - 15x20kg, 12x30kg, 12x30kg.
4b. Side lat 7.5kg x 12,12,12
BB Complex
Deadlift, Row, Push Press, Squat with 30kg, x 3
I left out the hang cleans in the complex cause my grip couldnt handle it. makes it a bit easier but there is not much i can do. i tried over head shrugs instead of normail BB shrugs for the same reason.
My wife is doing the couch to 5km training so i did this with her when i was finished. 30 mins of walking for a few mins, then running for a few mins.
Friday 20/7/12
REST
Saturday 21/7/12
BLAB Week2 day2
- DB jump squat 7.5kg x10,10,10,10
2.Squat 7x90kg, 5x95kg, 4x105kg
3a. Good morning 40kg x 12,12,12
3b. core twists wit 10kg plate - 20,20,20
- 1.5km run 5:13 - knocked 7 seconds off last weeks time! I started out too hard today, i slowed down a lot coming up to the finish and one stage thought i was going to have to stop. finding it hard to set the pace, be easeir on a treadmill where i could the pace and try and increaseit a bit each week.
Did the couch to 5km training with my in the afternoon. my legs were pretty jellyish from the morning and it felt like a marathon
Sunday 22/7/12
relaxing day today. took the dogs for a long walk in the morning, then went for a cruisy cycle in the afternoon for an hour and a half.
Monday 23/7/12
- Pull ups - 5,5,5
2a. Lat pull - 40kg x 26,17
2b. DB standing press 12.5kg x 22,16
3a. rolling tricep ext 5x8x7.5kg
3b. hammer curls 5x8x7.5kg
100 push ups - 3:22. 11 seconds slower than last week. not happy with that. i did 30 on the first set and maybe i shouldnt. even though it felt easy t might have flaaed me for the rest.
Wednesday 25/7/12
BLAB week 3 day 1
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Inc bench 75kg x6,5,6 - i didnt stick with the percentages cause i dont want to go heavy and aggraate my shoulder
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Db bench - 17.5kg x 25,19
3a. DB row 27.5kg x 10,10,10,10
3b. Tri pushdown rope 25kgx 10,8 , 20kg, 11,11
4a. Overhead BB shrug 40kgx 12,12,12
4b. Incline rear delt flyes 7.5kg x10,10,10
- BB complex 4 sets of 10xdeadlift, row, push press, squat @ 30kg, 90sec rests. 10:39
Thursday 26/7/12
did the couch to 5km training with my wife. a cruisy jog/walk for 30 mins
Friday 27/7/12
I had something on after work so i decided to do my training in the morning. bad idea cause i was slightly short on time, and needed a lot of time to warm up properly. basically turned into a shitty rushed workout and i didnt get to do the 1.5km finisher at the end.
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Squat 6x92.5kg, 4x100kg, 2x110kg
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Bulgarian split sqaut jumps 4x5 each leg
3a. Good morinigns - 45kg x 12,12,12
3b. weighted spread eagle sit ups - 7.5kg x 15,15,15
- Alternating lunges with DB - 12.5kg x45 secs twice
raging i didtnget to do the finisher
Tuesday 31/7/12
6am boxing
few rounds skipping, few burpess, push ups, couple rounds on bag, few pads
Friday 3/8/12
6am boxing
few rounds skipping, bag work, pad work, then finished with pushups and sprints