We’ve got virtually identical goals on that score! Good luck!
My return to training has been delayed. But I’m hoping to be 145 lbs or lower when I’m back on the mat in mid-August.
Leviathan Cycle 1 Day 4 (Bench)
Warm up + jumps and throws
Bench: 55kg/121lbs x3, 65kg/143lbs x3. 72.5kg/160lbs x3, 80kg/176lbs x1 | 5x5 with 65kg/143lbs
Seal rows: 2x10 with 20kg/44lb and 2x15 with 15kg/33lbs
Incline DB press: 1x10 with 20kg/44lb and 1x10 with 22.5kg/50lbs
Tricep pushdown: 2x15
Weighted sit ups: 50 total reps over 3 sets
NOTES
Again not much to report on. The work got done, TM got hit and then the accessory work hit.
The next two weeks will be very boring (in regards to notes) because they will basically be the same thing.
Next week will be a sort of ‘light week’ with supplemental work being FLS instead of SSL and Widowmakers for this week.
7 Likes
Leviathan Cycle 1 Day 4 (Conditioning)
Warm up: 1KM jog
Skipping: 8 rounds of 20 second sprints/ 10 seconds rest
Skipping: 2 rounds of 3 minutes with 45secs rest
Sprints EMOM: 5 rounds of sprinting the distance of 2 lampposts (roughly 40-50m) and resting for the rest of the minute
All above translates to about 10 minutes of actual hard work (not including warm up and rest periods) which is not much but serves the purpose. I’m avoiding using conditioning work/ cardio to burn calories and picking stuff to either aid in recovery or work an aspect I feel is beneficial (such as skipping helping me get back to footwork for mma etc)
7 Likes
Leviathan Cycle 1 Week 2 Day 1 (very very light conditioning/ recovery work)
Superset consisting of bench press and bent over row:
40kg/88lbs x20
50kg/110lbs x15
Notes
Again not really much work and not enough to be considered ‘conditioning’ but had 6 minutes before I started work so just did the supersets cold. Hit the 1st set widowmaker, did the rows straight after, increased the weight and went again.
3 Likes
Leviathan Cycle 1 Week 2 Day 2 (Deadlifts)
Warm up + jumps
Deadlift: 115kg/253lbs x3, 130kg/287lbs x3 , 147.5kg/325lbs x3, 162.5kg/358lbs x1 | 5x5 with 115kg/253lbs
Goblet squats: 2x20 with 25kg/55lbs
RDL: 1x10 with 60kg/132lbs
Seated Overhead DB press: 1x15 and 1x10 with 15kg/33lbs and 1x5 with 20kg/44lbs
Weighted dips: 2x10 with 5kg/11lbs
Weighted pull ups: 4x10 with 5kg/11lbs (various grips)
Barbell rows: 2x15 with 50kg/110lbs
NOTES
So today was an ok day. Hit the work required but unsure if the main work felt worse than last week or not. All I know is the top single moved kinda slow.
So I noticed I have my right foot turning out (happened before). I know for me it’s a combination of external hip rotation and rotation at the tibia and it always goes in cycles of:
- Notice issue
- Do mobility work and correction exercises
- Issue goes away
- Stop doing the mobility work
- Cycle repeat
Reason I mention it is because in my prior experience when this happens I tend to lose strength in deadlift and squats due to inefficient force production so hopefully sorting this out in the next few weeks will give me a cheap boost to hit next cycle’s heavier weights
4 Likes
Do you have a specific mobility routine that works for you?
There are so many options out there. Idk where to start
@anna_5588 I mainly use two movements:
For the hip rotating out I do this one:
https://www.youtube.com/watch?v=GDSbXazc-B0
I feel this immediately in the hip (when it’s the issue)
For the tibia issue (when I notice my knee goes straight but foot goes out) this has worked for me
https://www.youtube.com/watch?v=QFwWHU1DozA
but it takes a while for the benefits to be noticed.
1 Like
Thanks!
If I do these daily, the foot issue should get better right?
Well that depends on why the foot issue exists.
If the issue is from the hip (so your whole leg is pointing out including knee joint) then the first will help yes,.
If the issue is from the lower leg (so your knee points straight but your shin appears to turn out compared to the other) then the second over time will help address that
If the issue is from the foot at the ankle (so everything is pointing straight except the foot) then no.
Do you have any idea where the issue arises for you?
ankle
Then those won’t help.
Do you have issues internally and externally rotating the ankle?
To be honest it is VERY rare for the issue to be from the ankle unless it’s an issue from birth. Do you notice it even when you walk and stand still?
yes.
Mum apparently did this too growing up, and nags me about it.
Ah so if you had since young and it is from the ankle then I don’t think the above will help.
In my case when it get’s bad (when I neglect it) you can see my knee in the mirror going into a different direction slightly and when I straighten my hip so my knee is straight you see the shin slightly out hence the things to work on externally rotated hips and tibia.
Perhaps if there is a physio/ medical expert on the forum they could advise you better because to be honest I don’t know if this is a muscular imbalance issue or if your ankle is attached to the shin in an irregular angle. Sorry
1 Like
Leviathan Cycle 1 Week 2 Day 3 (Incline Bench)
Warm up + jumps and throws
Incline press: 45kg/99lbs x3, 52.5kg/116lbs x3, 57.5kg/127lbs x3, 65kg/143lbs x1 | 5x5 with 45kg/99lbs
Seal rows: 4x15 with 16kg/35lbs (superset with 5x5 work)
Flat DB press: 2x10 with 27.5kg/61lbs
Tricep extensions: 2x15
NOTES
So today’s main work felt much much harder than it should. No risk of failing any reps but much like yesterday the TM single moved slow. Probably down to lack of sleep last night (the kitten+ high temperatures makes it hard to sleep) and perhaps nutrition needs to be looked at in more detail. I feel like perhaps the actual food quality and micronutrient content may be playing a part during a period of ‘under feeding’ for weightloss.
6 Likes
Leviathan Cycle 1 Week 2 Day 4 (very very light conditioning/ recovery work)
Bench Press: 2x20 with 40kg/88lbs and 1x20 with 45kg/99lbs
Bent Over Rows: 2x20 with 40kg/88lbs and 1x20 with 45kg/99lbs
NOTES
Not much but enough to ‘grease the groove’ so to speak. Did a couple of widowmakers on bench superset with rows before work. Now we wait for squats tomorrow
5 Likes
Leviathan Cycle 1 Week 2 Day 5 (Squats)
Warm up + jumps
Squats: 97.5kg/215lbs x3, 110kg/243lbs x3, 122.5kg/270kgx3, 137.5kg/303lbs x1 | 5x5 with 97.5kg/215lbs
Goodmornings: 1x20 with 40kg/88lbs, 2x15 with 45kg/99lbs
DB RDl: 2x10 with 30kg/66lbs
Leg extension: 2x15
Seated Overhead DB press: 1x10 and 1x8 with 17.5kg/38lbs and 1x12 with 15kg/33lbs
Incline DB press: 1x20 with 15kg/33lbs
Weighted pull ups: 4x10 with 5kg/11lbs (various grips)
Bent over row: 1x30 with 40kg/88lbs
NOTES
Today felt smooth. The top single of squats moved well and the FSL work was nice and fast. Even the accessory work felt good which is a good sign. I will check tomorrow how I am looking weightloss wise and see if any amendments need to be made
7 Likes
Leviathan Cycle 1 Week 2 Day 6 (conditioning work done at work)
Warm up: 1KM treadmill jog
Treadmill sprints: 5x sprints done at 10% elevation at 10.5MPH speed. (between 15-20 seconds)
Tabata Hex bar deadlifts: 8x 20 seconds on/ 10 seconds off with 72.5kg/160lbs
NOTE
So with the country having a mini heat wave at the moment I did not feel like doing sprints and skipping later this PM in the hear so decided to get a conditioning session done at work.
Not much work on paper but damn both exercises were hard.
The sprints were a terrible idea considering my legs are dead from yesterday and the elevation just made the quads burn worse than widowmakers.
The Tabata deadlifts (inspiration by @SvenG and @T3hPwnisher ) included holding the bar at the top during the 10 seconds off which made the whole 3 minutes and 50 seconds torture.
In a couple hours we bench!
7 Likes
Leviathan Cycle 1 Week 2 Day 6 (Bench)
Warm up + jumps and throws
Bench: 55kg/121lbs x3, 65kg/143lbs x3. 72.5kg/160lbs x3, 80kg/176lbs x1 | 5x5 with 55kg/121lbs
Seal rows: 4x15 with 16kg/35lbs
Incline DB press: 22.5kg/50lbs x10,6,4
Tricep pushdown: 2x15
Weighted Crunches: 50 total reps over 3 sets
NOTES
Today’s work moved well. I experimented with width of hand placement on the FSL sets to see if I any changes feel better.
Except that not much to say. My forearms are weirdly sore which I am guessing is due to holding on to the bar for 4ish minutes straight this AM
4 Likes
Leviathan Cycle 1 Week 3 Day 1 (let’s call this just some work)
Bench Press: 1x20 with 40kg/88lbs, 1x15 with 45kg/99lbs and 1x15 with 50kg/110lbs
Bent Over Rows: 2x25 with 45kg/99lbs
NOTES
Nothing special just greasing the groove so to speak and getting 50 reps of push and pull work done. I tried out the bench sets with much wider grip than usual just to continue experimenting with technique.
Weightloss wise I have been losing over the last week but at a slow pace (sub 1lb a week) mostly due to not managing to attend MMA training consistently. I’m not too fussed but as a result I am considering maybe turning this 7 week cut into 10 weeks and adding another leader template next week before hitting the deload and anchor. I feel like strength has so far held out so perhaps a slightly longer cut at a slower rate may be a good idea for keeping muscle/ strength. Any thoughts?
6 Likes
Leviathan Cycle 1 Week 3 Day 2 (Deadlifts)
Warm up + jumps
Deadlift: 115kg/253lbs x3, 130kg/287lbs x3 , 147.5kg/325lbs x3, 162.5kg/358lbs x1 | 5x5 with 115kg/253lbs
Goblet squats: 2x15 with 27.5kg/61lbs
RDL: 1x20 with 20kg/44lbs
Seated Overhead DB press: 2x15with 15kg/33lbs
Weighted dips: 2x10 with 5kg/11lbs
Weighted pull ups: 4x10 with 5kg/11lbs (various grips)
Bicep curls: 2x15
NOTES
So today was bad day and the top set single moved slow and included some back rounding, mostly due to me feeling like I was about to puke and having to fight the urge to crap myself on that set. Either I made a poor pre-workout/ breakfast decision or the heat got to me. The FSL was meant to be SSL I decided to go for sets which would allow me to move the bar fast instead of what was heavier.
Also felt a little knee twinge during jumps and the goblet squats felt painful for a few reps.
I also confess I am terrible at sticking to any mobility work. That needs to change
4 Likes