Deadlift - 100kg x 5, 140 x 3, 150 x 1
3 x 6 strict pullups
2 minute press up max - 55 (this was without keeping shape - number for that is about 50)
2 minute sit up max - 47 (argh)
DB Rows - 30s x 6,3,3,3,3 - just trying to perfect form
Curls/Rear Delts
Rd1 - 5 neutral grip pullups, 15 knuckle pressups, 15 situps
Rd2 - 6 neutral grip pullups, 20 knuckle pressups, 20 situps
Rd3 - Repeat Rd 1
Pressup numbers are going up - situps are too but slowwwwwly.
Jaice man !! good to see posting on here again bud, I was away from training for a while but obviously you haven’t taken a break eh, numbers are looking solid all around.Keep it up man.
[quote]TSpoon wrote:
Jaice man !! good to see posting on here again bud, I was away from training for a while but obviously you haven’t taken a break eh, numbers are looking solid all around.Keep it up man.[/quote]
Thanks mate, no breaks here.
Couple of things have changed and I won’t be applying for at least a year or 2, so I can now train in ways that I naturally gravitate towards rather than having to do things to meet set criteria.
Primary goal is size and strength - gonna attend boxing once or twice a week to keep sharp. In short, I want to be an absolute unit.
[quote]Jaice wrote:
I want to be an absolute unit.
[/quote]
Lets do this!
tweet
Upper Body A - Shoulders Arms
Power Clean Press - 40 x 5, 50 x 3, 60 x 1
Lateral Raises - 7.5s x 3 x 10
CGBP - 20 x 5, 40 x 5, 60 x 3 x 5
V Bar Pushdowns - 40 x 6, 50 x 6, 60 x 6
BB Curls - 20 x 6, 30 x 6, 32.5 x 6, 35 x 6
Notes: Coming off of a wrist injury so all pressing is a bit tentative, particularly horizontal.
Lower Body A - Hamstring focused
Deadlift - 60 x 5, 100 x 3, 140 x 1, 150 x 1, 160 x 1 (tied pr)
Wide Stance Squat - 20 x 5, 40 x 2 x 5, 60 x 5, 70 x 5
High + Wide Leg Press ( minus sled weight ) - 100 x 5, 125 x 5, 135 x 5
Smith Elevated Calf Raises ( minus bar weight) - bar x 15, 20 x 15, 50 x 3 x 15
Notes: Deadlift felt good. Tried a different squat stance but after deads there was not much in my hams/glutes so I didn’t max. Will hit up some sprints later.
Upper Body B - Chest Back
DB Row
20 x 10
25 x 5
27.5 x 5
32.5 x 3 x 5
Bench
20 x 20
40 x 10
60 x 5
70 x 3
75 x 1
80 x 1
82.5 x 1
Neutral Grip Pullups
8,8,6
DB Incline
3 x 6
Rear Delt Raises
5 x 12
Notes - Ok. Content at the moment to focus on progression on the bigger movements and let assistance movement numbers fall where they may.
I’m real shit at updating this…
Back, Shoulders, Biceps:
Deadlift - 142.5 x 5 x 2
Push Press - 62.5 x 2, 60 x 4 x 1
Neutral Grip Pullups - 10,8,6
DB Row - 25s x 3 x 10 superset / Db Laterals - 5s x 10, 7.5s x 2 x 8
EZ Bar Curl - 30 x 6, 32.5 x 6, 35 x 6
Boxing
4 rounds of padwork interspersed with burpees, pressups etc
6 rounds of bagwork of varying weights
Determination tests
Tonight sucked but in a good way.
However, I feel we do too much ‘fitness’ and not enough technical stuff i.e. more sparring, defences, specific combinations - if I wanted a fitness workout I’d run.
Friday
Squat
Bench
Floor Press
Today
Deadlift - up to 162.5 x 1 (PR)
Push Press - 60 x 1, 65 x 1, 70 x f
Pullups (varying grips) - 10 x 5
Lateral Raises - 10s x 3 x 10
DB Row - 27.5s x 3 x 6
BB Curl - up to 35 x 4
No boxing tonight, had to hit gym later than usual.
Legs
Olympic Squat
60 x 6
70 x 5
82.5 x 3 (failed on 4th)
Leg Press ( sled weight)
75 x 10
100 x 9
125 x 8
140 x 8
150 x 8
Leg Curls
35 x 3 x 10
Leg Extensions
40 x 10
45 x 10
50 x 10
Notes - Leg curl machine is shit and awkward, might have to do SLDLs instead. Also no boxing tonight, easter monday (fuck that).