Saturday.
Boxing session
Avg 139 Max 174
Monday AM.
5k run 27.47 (-0.48)
Avg 157 Max 172.
…
Monday PM
Boxing session
Avg 131 Max 170.
Tuesday.
A. Squat: 20, 50, 70, 90, 110kg x 5.
B. Press: 22.5, 32.5, 42.5, 52.5kg x 5.
C. Pull ups: 5, 5, 8.
D. Arms: 3 drop sets each push/pull.
Avg 118 Max 162.
Thursday AM
5km run
26.19 (-1.28, -2.06)
Avg 159 Max 176.
…
Thursday PM
Boxing session
Avg 144 Max 175
Friday.
A. Power Clean: 40kg x 3, 50kg x 3, 60kg x 3 x 3.
B. Yoke Bar GM: 20, 30, 45, 55, 65kg x 5.
C. Seated Cable Row: 4 x 10.
D. Bench Press: 50, 60, 72.5, 82.5, 92.5kg x 5.
E. Arms: 3 x triple drop sets of 6,6,6,6 for Bi’s, and 10-1 ladder of dips (55 reps total) in 4 mins.
Avg 121 Max 164.
Monday AM
5km run
25.10 (-1.09, -3.15)
Avg 167 Max 179
…
Monday PM
Boxing session
Avg 144 Max 175
Tuesday.
A. Squat: 20, 60, 80, 100, 115kg x 5.
B. Press: 25, 35, 45, 55kg x 5.
C. Face Pulls: 5 x 10.
D. Arms: 2 x drop sets of 6 of BB curls (40/35/30/25/20 and 55/50/45/40/35/30/25/20) and 2 x treble drop sets of 6 on pushdowns.
Avg 112 Max 160.
Thursday AM
5km run
25.44 (+0.34,-2.41)
Avg 167 Max 177.
…
Thursday PM
Boxing session.
Avg 145 Max 176.
Friday.
A. Power Clean: 42.5kgkg x 3, 52.5kg x 3, 62.5kg x 3 x 3.
B. RDL: 20, 40, 60, 80, 100, 120kg x 5.
C. Bench Press: 55, 65, 75, 85, 95kg x 5.
D. Seated Cable Row: 4 x 10.
E. Arms: 3 x 20 cable hammer curls/ rope pushdowns.
Avg 115 Max 154.
Saturday AM
5km run
27.18 (+1.34, -2.05)
Avg 149 Max 164
…
Saturday PM
Boxing session
Avg 133 Max 160
1 Like
Monday.
A. SSB squat: 25, 55, 75, 105kg x 5.
B. Press: 20, 30, 40, 50kg x 5, 57.5kg x 4.
C. Face pulls: 5 x 10.
D. Arms: 3 treble drop sets each , push/pull.
Squats on the safety bar felt ridiculously heavy.
Avg 125 Max 168
1 Like
Tuesday.
MMA session.
1 Like
Wednesday.
Light indoor session, approx 1 hour.
Run/ row/ cycle/ swim.
Avg 129 Max 164.
Friday
Muay Thai session
1 Like
Tuesday.
5km run
26.18 (-1.00, -2.07)
Avg 159 Max 181.
1 Like
Wednesday.
A. Power clean: 3 x 3 @60kg ish.
B. SSB Squat: 65, 85, 95, 105kg x 5. *
C. Seated Cable Row: 3 x 8.
D. Bench Press: 50, 70, 85, 97.5kg x 5.
E. Arms: 20kg hammer curl supersetted with dips, 5 x 5 of each, no rest.
SSB squats were, again, a right bastard.
*more like a yoke bar really, assuming it’s 25kg
Avg 115 Max 166.
1 Like
Left shoulder and right elbow both in bits last week. Had to take a few days off. Need to get a tune-up from physio.
Monday.
A1. SSB Squat: up to 110kg x 2 beltless.
A2… Box Jump: 4 x 5.
Avg 116 Max 153.
1 Like
Total body meltdown: shoulder, elbow, hipflexor, all in bits and what seems like a serratus strain as well. Over 3 weeks off full training
Rehab session:
Shoulder ytw type stuff.
5 x 10 pull aparts.
5 x 10 ring rows.
10 x 10 bodyweight squats.
And high-rep slow-eccentric wrist curls for elbow tendinitus.
About as exciting as it sounds but nothing broke as far as I can tell. Nice to be finally moving
1 Like
Thursday.
Rehab stuff.
Squats: 20, 40, 50, 60kg x 10.
Low Face Pulls 5 x 10.
Ring rows 5 x 10.
1 Like