monday
Bench
60kgx10
-add red woody band-
60kgx5
70kgx3
80kgx2
90kgx1
100kgxmiss
Band went from one side of the bar, under the bench and to the other. No idea of the tension, I dont really care that much either.
Close grip bench
60kgx10
80kgx5/2boardx5/4boardx5
barbell rows
60kgx10
80kgx7
80kgx6
super set with
band pull aparts
2setsx10reps
1setx6reps
db shurgs
50kgx2setsx10reps-PR
50kgx1setx7reps
missed bicep curls
barbell complex x2 rounds
Cross trainer interval trainingx10mins
rowing machine 500m sprints
today
Deadlift vs band
60kgx3
80kgx3
100kgx3
120kgx3
140kgx3-PR
160kgx1-PR
180kgxfail-missed just short of lock out, this would have tied my best rack pull vs band. Set up was similar to that used for bench.
Box jumps (20inch box) weight is per hand
10kgx3
15kgx3
20kgx3-baseline PR
seated calf press (3 foot positions)
40kgx3setsx10/10/10-PR
band pull throughs
2setsxred woody bandx10reps- I think I will use two bands next time
neck harness
10kgx50
15kgx50
17.5kgx50-PR
Called it here as I was running late.
Yesterday
Incline neutral grip db bench
20kgx10
25kgx10
30kgx3setsx8reps-PR
neutral grip pull ups
10kgx3setsx6reps-PR
super set with
face pulls
35kgx10
40kgx2x10-PR
cable tricep extensions
35kgx15
40kgx15
45kgx15
super set with
db farmers walk
40kgx50m
50kgx50m
Cross trainer
10mins medium pace
tuesday
Bench
60kgx15
80kgx5
2board
90kgx6
100kgx4-PR-left a couple of reps in the tank
Close grip bench
60kgx10
one long set-PR
85kgx5
2board
x5
4board
x5
chest supported db rows
32.5kgx10
42.5kgx2setsx6reps-PR
super set with
band pull apart
red woody band x3setsx12reps
db shrugs
50kgx2setsx10reps
finished off with a complex
today
defficite deadlifts off 6inch platform
80kgx3
100kgx3
120kgx3
140kgx1
160kgx1
180kgx1-PR
all beltless
box jumps
15kgx3
20kgx3
22.5kgx3-PR
25kgx1
neck harness
10kgx50
15kgx50
20kgx50-PR
super set with
band pull throughs
3setsx20-PR
Seated calf raises 3 foot positions
45kgx10/10/10x2sets-PR
complex
rowing machine 800m
couldnt really be bothered today so just went in a messed about.
Neutral grip pull ups
bwx8
10kgx5
15kgx5
22.5kgx3-PR
35kgx1-PR
High incline bench
60kgx8
70kgx5
80kgx3-PR- easy could have added another 10kg and still got 3 but my shoulder hated every minute of it.
Complex
Cross trainer
I squatted today…it was too aweful to post! Time to kill the conditioning and focus on boosting my squat and my body weight!
week 1 day 1 smolov base
Bench
60kgx10
80kgx5
2board
95kgx2
T rows
40kgx10
50kgx10
60kgx10
70kgx6
80kgx6-PR
db curls
15kgx6
20kgx6
25kgx4
Squat
60kgx5
80kgx5
112.5kgx4setsx9reps
Yesterdays squats didnt feel heavy at all which they shouldnt have. They all moved fast but my lack of squatting in the higher rep ranges showed. The soreness today isnt too bad though it is evident in my hips and glutes. I stretched for a good hour or more last night which I think helped and I will be doing so throughout smolov base cycle.
smolov base week 1 day 3
military press
40kgx5
50kgx5
60kgx3setsx2reps-easy as it should be
was going to do pull ups but the bar was being used through out the whole time I was there
Squats
60kgx5
80kgx5
100kgx1
120kgx5setx7reps
the second set, I felt my weight shift onto my right leg half way through for some reason. I will have to keep an eye on that. the rest of the sets were all easy. squat form is feeling better and better every set and feels more automatic.
I have been sick the last week or so, so training has been minimal. Tomorrow marks the start of a challenge I have with a mate to pull 260kg before christmas eve. On friday I also go back kickboxing so this next week is the start of a few exciting things that have been in the works for a while.
My immediate plan to start this challenge off is to build my squat back up, deadlift with more volume as well as building up by back, posterior chain, grip and core strength. I think bringing these up to par should easily see a easy boost to my deadlift. The other person in this challenge has about 20kg body weight over me so I need cut this advantage down. We are both starting this with a best deadlift of 220kg. Both of us have pulled this easily.
Should be alot of fun.
still run down so havent trained. I’ll be training kickboxing on friday and then back in the gym on monday.
ran 5km yesterday,first time I have ran since I was 16.
Today
DB bench
25kgx10
30kgx10
40kgx12-PR
Close grip incline bench
50kgx7
60kgx7
70kgx5-easy
80kgx1-PR-could have hit 5 easy
DB rows
30kgx6
40kgx6
50kgx20-PR
DB curl
15kgx8
20kgx8
Neck narness
15kgx50
20kgx50
25kgx50-PR
good session today. should be training submission wrestling tomorrow
Havent posted in awhile but Im going to try revive my log. Went to submission wrestling on wednesday then ended going out afterwards and getting into some trouble with 3 lads, cut the topof my head with a tooth so didnt train the rest of the week. MMA was cancelled on monday.
Today
I was planning on squatting but the rack was being used for 60kg shrugs and then the leg press was in use by a lad doing 5kg leg presses!
Lat pull downs
worked up to 110kgx6-easy
DB bench
42.5kgx8-not sure if this was a PR-easy
Called it, didnt enjoy everything being used and not having room to move due to an abnormal amount of 14 year olds messing about. I will be doing submission wrestling again tomorrow.
abit behind on my log with uni ect…
Thursday
I usually use light knee wraps with anything over 100kg since my knee injury last year, I finaly managed to get a knee sleeve.
Everything is light at this stage on all exercise on any day and will progressively get heavier
Squats
worked up to 100kgx5
Stiff leg deadlifts
worked up to 140kgx5
Split squats
17.5kg(per db)x6-baseline PR
Today
Military press
last sets of
65kgx2
65kgx3
This was ment to be 2sets of 2 but the was way to light
Neutral grip pull ups
15kgx2setsx5reps-PR
Close grip bench (paused)
worked up to 80kgx5-baseline PR
DB upright rows
12.5kg(per DB)x3setsx12reps-baseline PR
Neck harness
15kgx50
20kgx50
27.5kgx50-PR
I normally hate upright rows but with the dumbells there was no strain on the wrist and they actually felt decent. There are more exercises for my squat day but I wasnt feeling it so left it be. Tuesday will be deadlifts next week. I feel light I should be busting through old PR’s in a few weeks without much trouble! I am hoping this training phase as well as starting MMA and eating everything more and better should see me bigger, stronger and more conditioned than ever before. I will be running this set up until the wheels fall off.
Had MMA practise tonight, tough session but I really enjoyed it. I’ll be in the gym tomorrow for deadlifts
Tuesday
Deadlifts
100kgx5
120kgx3
140kgx3
170kgx3-PR-this was easy can see me adding alot of weight to my tripples
190kgx1
Leg press
worked up to a light 170kgx6
the gym was packed and didnt want to sit around waiting to use equipment
Wednesday
Submission wrestling
I will be lifting again tomorrow. Schedual is still abit up in the air with uni ect. will start pushing the pace harder from now on
DB bench
worked up to 42.5kgx8-couldnt get warmed and loose at all
DB rows
worked up to an easy 55kgx10
Close grip incline
wasnt feeling it so stopped at 70kgx5
Neck harness
worked up to 30kgx40-PR
DB curls
worked up to 22.5kgx8-PR
nothing too fancy
submission wrestling tonight.
I learnt I should work in some conditioning just so at the end of the class Im still fairy fresh.
I got partnered up with a lad tonight who absolutely reaked! And that was from the very start of the class. He then proceeded to not only boast about how good he was from years of doing judo but also take the piss out of everyone in the class including the instructor. During some of the drills he would have his turn practising and then procrastinate when it was my turn to run the drill as well as make fun at mine and others lack of experiece. I just dont see the point in coming to a class if your not willing to learn or work!
Sat
DB bench
25kgx10
30kgx6
35kgx6
42.5kgx7
DB rows(strapless
35kgx10
40kgx10
50kgx10
Cable extensions
40kgx10
57.5kgx10-PR
DB curls
20kgx6
25kgx6-PR
Neck harness
worked up to 31.25kgx30-PR
Sunday
Squats
worked up to 110kgx5
Stiff leg deadlifts
80kgx5
100kgx5
145kgx6-PR
Split squats (holding dbs)
12.5kgx10
20kgx10-PR
Calf press
100kgx10
150kgx10
170kgx10-PR?
Im trying to get my lifting days into some sort of pattern. I was due to have MMA tonight but havent slept much in the last few nights. I will be trying a few different classes out this week to work on a few different techniques and areas of my game.