Iron Warrior- Totally agree, they’ve helped me keep a reasonable basic level of conditioning.
12th August 2015
‘Free at last, free at last, thank god almighty, I’m free at last.’
No idea why, but I’ve not been able to log on since last Wednesday. It’s been driving me mad.
Anyway, to catch up:
Fri 7th
push press - 3x112, 3x128, 3x144
Giant Set:
Weighted chins: 4x 22, 4x 30, 4x 37.5, 4 x 42.5, 2 ( 2x1/2)x 50
HSPU - 2x 1" mats - 3,3,3,3,5
DB rows - 20x44, 20x55, 20x66, 20x77, 20x77
BTN PP - 10x61, 10x72, 10x83, 10x94, 8x105
PR’d on everything
Sat 8th Aug
DB snatches (each side)- 3x33, 3x44, 3x55, 3x66, 3x3x77
Squats - 3x200, 3x228, 5x256
Giant set:
FS - 3x126, 3x148, 3x170, 3x192, 3x228
Zercher - 5x126, 5x148, 5x170, 5x192, 5x228
I did conditioning on both days, just heavy bag/shadowboxin/skipping as usual
12th August 2015
Bench day
1’s week: 5x146, 3x166, FAILx 186
Pissed off, so reset, and went for: 3x146, 2x166, 1x176, FAILx186
Both times I got the weight halfway up and couldn’t make it all the way. I train alone and got stapled both times, luckily I was able to wriggle out and just have some bruising to show for it. Good to see I’m still an idiot and didn’t learn after the first time.
I’m really pissed off to have missed this. Nothing really has gone wrong with my training, and I can’t really point at a bad day.
After this I was in a filthy mood, so I took my dogs and hit the woods. Covered about 6 miles, in under an hour, and did a load of pushups, pullups on trees, lunges, BW squats etc. Then came home and did some rope climbing to get a few more reps in.
As annoyed as I was to miss the bench, I am not completely surprised. I really don’t know why I am doing it as a lift, because I don’t care about it at all. I’m much more interested in moving my bodyweight under load, or awkward objects, than I am in barbell lifts.
13th August 2015
5/3/1 Cleans and Blockpulls
Cleans - 5x138, 3x153, 1x 171, 1x190 (PR) - I managed to set the weight down, and then I blacked out. I came too with a (unloaded) benchpress on my head, a kitchen table, a pallet, and a load of scaffolding across my body. Somehow I didn’t hit my head on the way down, but I did get cut up pretty badly from rough edges on the scaffolding. Most were minor, but I’ve ended up having to sew a cut shut across my rib under my left arm. It took me a while to realise what had happened. There was obviously a period where I was out completely, then I started to come too, and surprisingly my mind was perfectly sharp (as much as it ever is anyway). I was lying there, blacked out, wondering why I couldn’t feel my tongue, and why I wasn’t breathing. Then I wondered why I wasn’t able to feel my body except for a tingling like pins and needles. Then I wondered why it was still black and why I was unconscious, then I pretty much came around quickly and was more or less back to normal. Could have been a lot worse. I’m a good drive from the nearest hospital, and a long way from neighbours. Fortunately I was laid on the ground laughing that in 15 years of boxing I was never once knocked down or out, and yet I managed to get myself unconscious just picking up a weight from the floor.
I did a quick check to make sure nothing was seriously injured, and thought about leaving it there, but in the end I thought it would be a good opportunity to do some hard work under adverse conditions. So I got up and did:
Blockpulls: 5x358, 3x400, 1x447 - I had been intending to go for a joker rep here, but left it in light of the collapse.
Giant set:
140lbs SB shoulder (10lbs PR on last week) - 6, 6, 6
Farmers walk 137.5lbs each side (11lbs/side PR on last week) - 65ft, 65ft, 65ft
I was feeling pretty weak by the end, and I needed to deal with the cut, so I didn’t do any conditioning. I will catch that up later in the week.
Notes - obviously not a brilliant session in some respects, although I actually had a great time having some adversity to work against, it made the whole thing much more enjoyable. I’ve had to put 3 stitches in this cut. I sloshed a load of iodine in there first, and I forgot how much that hurts, so I’m glad no one was around to hear me cursing. It was a pretty awkward place to do it, since I kept getting in my own way with the hand pinching the skin together. I’m going to have some bruises in the morning, but honestly the whole thing was pretty funny, since I didn’t get seriously hurt. At least I’m trying hard to improve!
Edit: and I smashed my phone which I was using to track my reps and as a music player, and the table is knackered from all the scaffolding gouging it.
[quote]LondonBoxer123 wrote:
Both times I got the weight halfway up and couldn’t make it all the way. I train alone and got stapled both times, luckily I was able to wriggle out and just have some bruising to show for it. Good to see I’m still an idiot and didn’t learn after the first time. [/quote]
Happens to all of us that train alone. I used to leave the collars off the bar so that if worst comes to worst, I can just slide the weights off.
Good work man, I’ll definitely be following along.
[quote]dagill2 wrote:
[quote]LondonBoxer123 wrote:
Both times I got the weight halfway up and couldn’t make it all the way. I train alone and got stapled both times, luckily I was able to wriggle out and just have some bruising to show for it. Good to see I’m still an idiot and didn’t learn after the first time. [/quote]
Happens to all of us that train alone. I used to leave the collars off the bar so that if worst comes to worst, I can just slide the weights off.
Good work man, I’ll definitely be following along.[/quote]
Thanks mate, great to have you following - I’ve learned a lot from your posts here, and in the beginners section particularly. It’s a huge help to me to have guys like you reading over what I’m up to.
I always used to do the collars off thing, but I honestly can’t seem to get strong enough at the bench for it to really matter - I still can’t consistently hit bodyweight, thanks in part to narrow shoulders and monkey arms - and it’s not a lift I care a huge amount about so I can’t bring myself to adjust my training to specialise with it a bit more. But then maybe I don’t care about it because I can’t get good at it? And around we go…
[quote]LondonBoxer123 wrote:
[quote]dagill2 wrote:
[quote]LondonBoxer123 wrote:
Both times I got the weight halfway up and couldn’t make it all the way. I train alone and got stapled both times, luckily I was able to wriggle out and just have some bruising to show for it. Good to see I’m still an idiot and didn’t learn after the first time. [/quote]
Happens to all of us that train alone. I used to leave the collars off the bar so that if worst comes to worst, I can just slide the weights off.
Good work man, I’ll definitely be following along.[/quote]
Thanks mate, great to have you following - I’ve learned a lot from your posts here, and in the beginners section particularly. It’s a huge help to me to have guys like you reading over what I’m up to.
I always used to do the collars off thing, but I honestly can’t seem to get strong enough at the bench for it to really matter - I still can’t consistently hit bodyweight, thanks in part to narrow shoulders and monkey arms - and it’s not a lift I care a huge amount about so I can’t bring myself to adjust my training to specialise with it a bit more. But then maybe I don’t care about it because I can’t get good at it? And around we go…[/quote]
Always glad to help man.
Whereabouts are you based? I’m just outside London myself.
[quote]dagill2 wrote:
[quote]LondonBoxer123 wrote:
[quote]dagill2 wrote:
[quote]LondonBoxer123 wrote:
Both times I got the weight halfway up and couldn’t make it all the way. I train alone and got stapled both times, luckily I was able to wriggle out and just have some bruising to show for it. Good to see I’m still an idiot and didn’t learn after the first time. [/quote]
Happens to all of us that train alone. I used to leave the collars off the bar so that if worst comes to worst, I can just slide the weights off.
Good work man, I’ll definitely be following along.[/quote]
Thanks mate, great to have you following - I’ve learned a lot from your posts here, and in the beginners section particularly. It’s a huge help to me to have guys like you reading over what I’m up to.
I always used to do the collars off thing, but I honestly can’t seem to get strong enough at the bench for it to really matter - I still can’t consistently hit bodyweight, thanks in part to narrow shoulders and monkey arms - and it’s not a lift I care a huge amount about so I can’t bring myself to adjust my training to specialise with it a bit more. But then maybe I don’t care about it because I can’t get good at it? And around we go…[/quote]
Always glad to help man.
Whereabouts are you based? I’m just outside London myself.[/quote]
Just down past Portsmouth mate, you?
16th August 2015
I’ve been at sea for the past couple of days, so hadn’t managed to train, though I was pretty active.
Given that my 1’s week with 5/3/1 hasn’t gone well, with me getting pinned by the bench, blacking out on the cleans, and since I’ve already hit my OHP target, and am confident I have my squat target in the bag, I’ve moved on to Alpha’s training template a cycle early (posted on his excellent website, called neversate).
Today was the first day, and it was tough:
Phase 1 Day 1 -
Conditioning - 12 minutes fast skipping (no rest) - every time I got my feet caught I did 3 x 33lbs DB snatches each arm, 5x33lbs DB swings each arm, and 5 burpees
Strength -
8 reps Blockpulls from mid shin - 192.5, 214.5, 236.5, 258.5
8 reps Rope climb chinups - +5, +10, +16, +22
8 reps Push press - 91, 102, 113, 124
Events (medley) -
100lb SB clean and press - 6,6,10,8
65ft farmer carries @ 126.5 each side - 1,1,1,1
Notes -
This was pretty tough, but really great. I really like doing the conditioning first, it feels like I get much more from the strength work - I don’t feel what little strength I have is compromised, and I feel like my body is working much more efficiently after the conditioning intro. I sweated A LOT, much more than usual. I’m looking forward to seeing how this next 14 weeks turns out, I have a lot of faith in this programming, and I’m confident I’ll do well with it consequently. I can see already that I am going to need to eat more food.
[quote]LondonBoxer123 wrote:
[quote]dagill2 wrote:
[quote]LondonBoxer123 wrote:
[quote]dagill2 wrote:
[quote]LondonBoxer123 wrote:
Both times I got the weight halfway up and couldn’t make it all the way. I train alone and got stapled both times, luckily I was able to wriggle out and just have some bruising to show for it. Good to see I’m still an idiot and didn’t learn after the first time. [/quote]
Happens to all of us that train alone. I used to leave the collars off the bar so that if worst comes to worst, I can just slide the weights off.
Good work man, I’ll definitely be following along.[/quote]
Thanks mate, great to have you following - I’ve learned a lot from your posts here, and in the beginners section particularly. It’s a huge help to me to have guys like you reading over what I’m up to.
I always used to do the collars off thing, but I honestly can’t seem to get strong enough at the bench for it to really matter - I still can’t consistently hit bodyweight, thanks in part to narrow shoulders and monkey arms - and it’s not a lift I care a huge amount about so I can’t bring myself to adjust my training to specialise with it a bit more. But then maybe I don’t care about it because I can’t get good at it? And around we go…[/quote]
Always glad to help man.
Whereabouts are you based? I’m just outside London myself.[/quote]
Just down past Portsmouth mate, you?[/quote]
I’m way over in Kent, been many years since I was in that part of the world, love it.
I’ll definitely be following along with this, I’ve been thinking about running one of Alpha’s templates for a while.
18th August 2015
Dagill, first impressions are that it is hard as hell, but great - only a few days in but really enjoying it.
Conditioning - on the minute every minute for 10 minutes:
5 dips
5 jump squats
10 pressups
20 jumping jacks
Strength:
8 Front squats - 105, 126, 148, 170
4 each side DB snatches - 33, 53, 78, 84
Events:
100lb SB shoulders - 6,6,6,6,6
100lb 300ft SB bearhug carry - 1,1,1,1,1
Notes:
The strength portion was really hard after the conditioning. I had been hoping to hit at least 192 for my top set. Got a bit light headed doing the snatches, hadn’t realised how heavy I’d gone. Good session.
19th August 2015
Conditioning - just ran somewhere between 3-4 miles, felt good. Mainly felt it in my calves - actual conditioning wasn’t taxed too hard.
20th August 2015
Conditioning - 12 mins jump rope fast - each time I snagged, I did 5 long jumps, 10 pressups, 10 BW squats - snagged about 8 or 9 times
Strength -
8 reps 3/4 squats - 215, 258, 324, 368
8 reps BB row - 105, 126, 148, 170
8 reps BB low incline bench - 83, 105, 126, 138
Ab wheel - 8,8,8,8
Events -
100lbs SB floor press - 8,8,8
100lbs SB getup - 2,2,2
126 (per hand) 65ft farmers walk - 1,1,1
Notes -
The squats were pretty easy, lots of room to get the weight up here.
Rows and bench were very deliberate, paused, and under total control. I was able to feel my chest much more, so hopefully by being extremely deliberate here and starting slightly lighter, I can build up the strength to start hitting some decent numbers on my bench.
The events were pretty hard - I’m aiming to hit more sets and reps by the end of the 4 week cycle, rather than up the weight (for the bag at least). Then I’ll probably slap a bit more weight in the bag for the 5’s cycle in 4 weeks time, and do the same. We’ll see though, if it’s just a matter of adjusting progress might come more quickly.
21st August 2015
Conditioning-
400m HB carry
100m sprint
10 rounds heavybag
800m run
9x50m sprints
400m HB carry
100m sprint.
24th August 2015
Conditioning - short on time, so ran straight through the following circuit twice with no rest:
5 db snatches right arm 35lbs
5 burpees
5db snatches left arm
5 squat jumps
10 pushups
20 db swings 33lbs
Strength -
8 mid shin blockpulls - 214.5, 236.5, 258.5, 291.5
8 weighted rope climb chins - +5.5, +11, +17, +23
8 pushpress - 103, 113, 124, 130
8 ab wheel rollouts - 1,1,1,1
Notes -
Ate something poisonous last night, so ran out of time and energy here. will make up for it tomorrow by doing the events and a good conditioning session. Happy that low on energy and with my arse falling out I still managed to hit my rep PRs, an should be in line to make good progress on these lifts next week.
Weighed in consistently @ 193lbs the past few days, despite being on something of an unforeseen colonic purge thanks to a bad piece of chicken.
Here’s a picture from just now, not trained yet today. I can see why my bench press is shitty, as I don’t appear to own any chest muscles. As will be immediately apparent, I possess a rare talent with MS Paint.
You are doing good work in here man!
25th August 2015
Alpha - Thank you mate, it’s like having the tooth fairy stop by when you comment - feels like any discomfort is worth it!
Conditioning -
4 x 3 mins shadowboxing. At the end of every 3 minutes I did 10 feet elevated pushups, and 10 squat jumps. No other rest between rounds.
Events from yesterday -
115lb SB clean & press - 6,6,6,6,6
65ft farmers walk (each hand) - 105, 116, 127, 138, 160 (25ft x 2)
‘ShoulderRok’ - 5lbs 3x8
Conditioning -
3 mile run
Notes - Good session. The ‘shoulderRok’ thing is something I saw on Chris Duffin’s youtube channel. I wanted to try it because it’s basically an excuse to swing a mace. I put a 5lb dumbell plate on the end of a 5’ bar weighing 11lbs, and used the technique from his video. I thought it was a bit of a gimmick, but it actually gave me a hell of a shoulder an forearm pump, and made my shoulders feel fantastic, which after years of boxing is saying something. Will definitely be trying this again later in the week.
26th August 2015
Phase 1 week 2 day 3 (token attempt at correct recording)
Conditioning -
6x2 mins/30s rest between rounds of this circuit:
5 x 8 count bodybuilders
30ft bearcrawl
2 forward rolls
10 pressups
10 jumping lunges
30ft bearcrawl
Fast jump rope until the end of the round
Strength -
8 front squat - 115, 136, 158, 180
8 DB snatches (each side) - 33, 44, 55, 66
8 ab roller - 1,1,1,1,1
Events -
115lb SB shoulder - 6,6,6,6,6
115lb SB bearhug carry 300ft - 1,1,1,1,1
Notes -
This was a great session. Hard as hell - the conditioning effect of doing 8 front squats and 16 DB snatches having already done minute drills was pretty pronounced. Sweated like crazy. The conditioning bit was fun, lots of up and down movement.
Faded a bit during the event stuff, I presume a hangover from doing Day 1’s event training yesterday. Was damn glad when it was over.
Looks like your training’s on track London, which is good to see. I may not comment very often, but rest assured I’m still following. I wanted to let you know that I’ve finally taken the plunge and started boxing, which I’ve been thinking about for a little while. I did for a few months when I was about thirteen, but I’m essentially starting from scratch because I neglected to take it seriously. I intend to change that this time.
Even after the first few sessions, I have a whole new level of respect for the sport. You have to be graceful as well as everything else, which I’ve never really appreciated. Anyway, I’m already pretty sure I’m going to love it and it was partly reading your logs that pushed me into it, so thank you for that.