No doubt Jake I love to train arms so hopefully some gnarly workouts will commence.
Jab, that is such a good piece of advice, my training changed when I heard that as well.
Here is a little deadlift video to keep on with the blog.
And I did 4 5 minute rounds of focus mitts tonight…
Alright, felt great today.
Did my first run of the Thompson Method..
Basically 5 doubles after warm-ups at 70, 75, 80, 85, 90% and then a single or two or three.
Got a bit over zealous and went for a max after 5 work sets…not a good idea so I missed my last lift..Next week I will tone it down a bit and hit a few singles below 100%. Furthermore, it goes to show that if I can get singles over my previous max after doing my work sets…well I should have quite a pull/push/squat when I warm-up for a max attempt. Confident 575 is in the bag if I did less work sets, more warm-ups…Got it a foot up as seen in the video.
Deadlifts
395 x 2
425 x 2
450 x 2
480 x 2
510 x 2
575 x Fail
Hang Cleans
135 x 3
185 x 3
–
Called it here..lower back was not cooperating with me. It had a serious pump.
Ham Curls
100 x 8
150 x 8
220 x 8
–
Heading back in tonight to do DE squats and some back/bicep work.
Shit dude, so nearly had it. I think your hips might have risen just a touch fast?
[quote]Jab1 wrote:
Shit dude, so nearly had it. I think your hips might have risen just a touch fast?[/quote]
Yes they did, an issue I have been working on. Secondly it wasn’t wise to go for this weight after my 5 work sets.
I think next week I will single up to 545…and then the week after attempt the 575 but after max effort warm-ups instead of work sets…so basically a few less sets and no doubles, instead something like 445 x 1, 505 x 1, 575 x attempt.
Cool, did not realize this was a PL log.
Officially following…
So Austin, post- PL meet, have you considered on giving a physique competition a shot? I know when you stated leaning out you mentioned it, still a future endeavor?
Great training in here. I see you as where I want to be in the next few years, so for you too make a log has been awesome.
[quote]Spidey22 wrote:
So Austin, post- PL meet, have you considered on giving a physique competition a shot? I know when you stated leaning out you mentioned it, still a future endeavor?
Great training in here. I see you as where I want to be in the next few years, so for you too make a log has been awesome.[/quote]
We shall see it is an endeavor I would like to pursue. I will be “leaning” into this meet as I am doing cardio regularly and eating pretty clean.
I appreciate the compliment man, stick with it and you’ll make a shitload of progress.
Paused benching today, everything was a 1-2 second count, this is for all presses including CGBP and inclines.
Bench Press
95 x 3
135 x 3
225 x 2
Work Sets
260 x 2
280 x 2
300 x 2
320 x 2
340 x 2
360 x 1
370 x 1
CGBP
225 x 3
250 x 3
275 x 3
295 x 3
Inclines
205 x 3
225 x 3
250 x 3
Shoulder Press - Standing
135 x 3
160 x 2
–Called it on shoulder presses, a lot to do after all the benching…going to do them on DE day from now on.
Incline DB Skull Crushers, Really Deep reps
20s x 8
30s x 8
40s x 8
OH Rope Ext
50 x 8
100 x 8
150 x 8
3 5 minute focus mitt rounds and a good 30 minutes throwing the football today.
Love when it’s hot and sunny on a college campus with 19000 students…Everyone is outside having a good time.
[quote]austin_bicep wrote:
3 5 minute focus mitt rounds and a good 30 minutes throwing the football today.
Love when it’s hot and sunny on a college campus with 19000 students…Everyone is outside having a good time.[/quote]
I feel that man. Playing basketball outside on a nice day is probably the only thing comparable for to lifting weights, enjoyment wise. Especially here in college, where you stand out if you have really any real muscular development. lol
[quote]austin_bicep wrote:
Love when it’s hot and sunny on a college campus with 19000 students…Everyone is outside having a good time.[/quote]
Geez, I thought our 8k students was a lot… 10k students in total in the city. I definitely agree though… over here those sunny days are so few and far between that when they do happen literally EVERYONE is chilling on grass outside… I’ve always said if it was like that everyday it would be hard not to be be happy 24/7.
Dudes, the nice weather is such a mood enhancer.
–
Started the day off right. Got about 7 hours of sleep. Woke up ate, and then Muay Thai.
Trained Muay Thai for 2 hours. Did 30 minutes worth of hand work with the focus mitts, another thirty using knees and kicks. Then I sparred for a while. Felt great.
Hit the gym for about two hours tonight.
Squats
Warmed up
275 x 2
295 x 2
315 x 2
335 x 2
355 x 2
365 x 1
405 x 1 +20 from last week, felt easier too
Olympic Front Squat
185 x 2
225 x 2
250 x 2
Leg Extensions
120 x 12
120 x 12
180 x 12
180 x 12
Speed Deads
135 x 2
225 x 2
315 x 2
315 x 2
315 x 2
315 x 2
315 x 2
315 x 2
315 x 2
315 x 2
Neutral Grip Chins
x 5
x 5
+100 x 3
+100 x 3
+100 x 3
1 Arm Tbars
1 Plate x 8
2 Plate x 8
3 + 25 Plate x 6 - A little too heavy
Hammers
20s x 12
40s x 12
60s x 12
[quote]austin_bicep wrote:
Dudes, the nice weather is such a mood enhancer.
–
Started the day off right. Got about 7 hours of sleep. Woke up ate, and then Muay Thai.
Trained Muay Thai for 2 hours. Did 30 minutes worth of hand work with the focus mitts, another thirty using knees and kicks. Then I sparred for a while. Felt great.
Hit the gym for about two hours tonight.
Squats
Warmed up
275 x 2
295 x 2
315 x 2
335 x 2
355 x 2
365 x 1
405 x 1 +20 from last week, felt easier too
Olympic Front Squat
185 x 2
225 x 2
250 x 2
Leg Extensions
120 x 12
120 x 12
180 x 12
180 x 12
Speed Deads
135 x 2
225 x 2
315 x 2
315 x 2
315 x 2
315 x 2
315 x 2
315 x 2
315 x 2
315 x 2
Neutral Grip Chins
x 5
x 5
+100 x 3
+100 x 3
+100 x 3
1 Arm Tbars
1 Plate x 8
2 Plate x 8
3 + 25 Plate x 6 - A little too heavy
Hammers
20s x 12
40s x 12
60s x 12[/quote]
How do you feel that your workout is effected after two hours of Muay Thai? Is recovery an issue?
CS
[quote]CSEagles1694 wrote:
How do you feel that your workout is effected after two hours of Muay Thai? Is recovery an issue?
CS
[/quote]
My body has felt great. Today I felt the strongest I have ever felt when training legs.
I eat a lot on training days which I believe helps. I reduce calories a lot on off days which I also feels helps me stay lean.
I feel as though the Fight training and the lifting go hand in hand. I have off and on days for both to recover. I eat well, I generally sleep well. I also feel as though the fight training can aid in recovery as my body adjusts to long workouts and getting the blood flowing into the muscles. I mainly did stand up work today with a lot fists and yesterday did upper body. I felt great getting blood into the freshly worked muscles.
–
So simple answer, I don’t think the Muay Thai has any negative affect on the workout later in the day. I did have about 3 hours off between the fighting and powerlifting. Recovery is not an issue.
Off day today, body feels wrecked. Friends are visiting from out of town, didn’t want to drink, but will have a few for the occasion.
Cardio tomorrow, yeah buddy.
Ordered some monster mini bands today too.
Ran 4 miles today.
Hit abs
4 sets rope crunches
3 sets of oblique rope crunches
3 sets weighted leg raises
Will be keeping up with this. I am jelly of your OHP
[quote]Doh wrote:
Will be keeping up with this. I am jelly of your OHP[/quote]
Appreciate it man, thanks for following…
So I bought this belt…
And these gloves…
Speed Bench, switched grips each set.
95 x 3 x 3
135 x 3 x 3
225 x 9 x 3
Used the monster minis, mine haven’t arrived but a friend in the gym let me borrow his.
Standing OHP
95 x 2 x 3
135 x 2
155 x 2
175 x 2
190 x 1
200 x 1
Form is down now. Strength is coming quickly.
Seated Laterals
15s x 10
25s x 10
35s x 8
Standing lateral Side and Front Combo
20s x 10
25s x 10
Face Pulls
50 x 15
80 x 15
120 x 15
Push downs
120 x 8
160 x 8
200 x 8
OH Rope Ext
50 x 15
80 x 10
120 x 13
Lying Cross Body Db Ext
10s x 10
20s x 10
30s x 10
Off to train Muay Thai and BJJ for 60-90.
One of the most fun parts of the day.
Boxed and rolled BJJ tonight for about 2.5 hours of training. I am beat. Gotta study though.
I will be in superb shape. I am feeling so good.
Ran 4 miles the other day.
Goal to be an all around strong athlete in progress.
Cant wait for deads tomorrow.