[quote]austin_bicep wrote:
And here is me.
[/quote]
Looking dense man. Good blend of size and leanness.
Looking seriously good man. And very strong pause bench too!
Appreciate it boys.
So lifted in the afternoon…
Boxing and conditioning at night.
Mile Run - 6:40, I never really like to run hard like this, but instead of a jog I decided, to hit the track and see how fast I could run a mile…
A little while later…
Cutting the Corner Footwork Drill
x 100
x 100
x 100
Jump Rope - Fucking harder than it looked, starting slow, abs were burning.
1 set x 2 minutes
1 set x 2 minutes
Shadow Box
1 Round x 3 minutes, worked on form and simple combos
1 Round x 3 minutes, worked on speed, and bigger combos
1 Round x 3 minutes, worked on bobbing and weaving and a combo, weave 1-2 kinda deal
Heavy Bag - Worked on simple combos, power punches specifically hooks (weaving with the bag and striking) and then some all out 1-2s keeping the bag in the air with punches
1 Round x 3 minutes
1 Round x 3 minutes
1 Round x 3 minutes
Form work for a bit after that.
Pretty shot, wanna be able to do everything back to back to back with 30 second to a minute rest, took a little longer today.
Goal to be strong, lean and a better fighter commencing. Would love to be well rounded athletically and I am positive I can train weights 4 days a week hard, box 4 days a week hard and make progress at both. Been getting slightly negative in thinking maybe I am doing too much, but you know what, I think everyone’s biggest enemy is their minds and I think keeping positive, eating properly, setting my training up to offer as much efficient recovery as I can will keep me going.
I also believe the body adapts but it take several weeks to adapt to higher workloads. So if I am sucking wind now, hopefully in 6 weeks or so I can handle a bigger work load and recover easily from all the training.
I know you can handle it man… your body is definitely used to lifting heavy ass weights now so it’s just more volume it needs to adapt to.
The progress pic is awesome by the way, staying lean whilst showing good width and generally good thickness. Very cool.
Thanks bro, leaning up nicely with all the added activity. Forgot to mention I shot the basketball around with my little brothers for about a half hour yesterday too for some low intensity cardio.
Yeah I feel a bit rundown, but I will get used to it, feel good enough to keep trucking.
Kinda like a deload today. Did my sqauts…all sets were bumped up from last week but I did not go for and singles.
Squats
135 x 2
135 x 2
225 x 2
225 x 2
290 x 2
310 x 2
330 x 2
355 x 2
375 x 2
Bent Underhand Rows
135 x 8
225 x 8
315 x 8
EZ Curls
60 x 8
80 x 8
110 x 8
I think I am going to lower volume from now on on accessory work and just really focus on the main lifts with a lot of sets.
Felt rundown this week, but I guess I PRed on all my work sets. Did a lot of cardio as well which was nice.
Can’t wait to be back on track with my sleep schedule, it’s been shitty lately. Getting limited hours of sleep sucks, probably why I have a cold too. Self confidence before lifts was down too, I kept doubting myself but was able to tough it through and hit my numbers. Weights are a big mental battle, some weeks you kill it, some weeks you’re just not feeling it. Im pretty good with getting my mind right but sometimes I succumb to my negativity. No matter what though I always get in there and do it making it a game of “I’ll prove you wrong,” when I have doubts or worries.
Went to Grandmas today and ate quite a bit for Easter dinner.
Sacked up though and did my boxing training afterward. Felt fantastic, really loving this and I don’t feel so fat anymore from all the goodies today. Worked up a great sweat. Heart rate hovered between 140-160 after activities and was nicely getting back into normal range pretty quickly.
Cutting The Corner Drill
x100
x100
x100
Jump Rope
x 2 minutes
x 2 minutes
x 2 minutes
Shadow Boxing
x 4 minutes
x 4 minutes
x 4 minutes
Heavy Bag
x 4 minutes
x 4 minutes
x 4 minutes
*Fucking jammed my big toe lol kinda sucked, what happens when you don’t move everything out of your way on the floor you’re training on.
I’m looking forward to see how you do with this whole new pursuit of yours with boxing. For some time now I’ve wanted to get back to my roots of some sort of combat sports, and I’m sure when I’m ready to take that plunge, there will be lots of good stuff from your experience to learn from. Keep pushin bro.
[quote]austin_bicep wrote:
Goal to be an all around strong athlete in progress.
[/quote]
Glad to read this. Your videos right from the beginning have been great. You’ve got well rounded strength and leanness that will make you a “nightmare” in the ring 
I’m keen to watch this integrate because I’ve always felt too fat (there i said it) to take up boxing, that if I leaned up through boxing training that i wouldn’t be strong enough on basic lifts (just my belief). So I’m working to be lean (12% or better), observe strength levels then decide which “path” i’ll devote towards (at 34 lol). I’m going to learn as much as i can from this log.
Well thanks guys. I hope this journey into combat sports is fulfilling. I am enjoying the heck out of it right now. I will always be very involved in the power lifts as well so it won’t be taking anything away from my weight training.
At the end of the day I think our bodies are capable of much more than we give credit too. Can’t wait to train later today.
So modifying the workout a little more by cutting out exercises that suck and adding sets to the basics…I think If I want a bigger bench I should bench more, strong triceps, pick exercises that kill triceps and not all these dumb things.
Anyways
Speed Bench With Monster Minis
135 x 2
135 x 2
185 x 2
185 x 2
205 x 2
205 x 2
Military Press - Got funky, I am done maxing every week, time to add volume
135 x 2
135 x 2
165 x 2
205 x Miss
205 x Miss
135 x 2
135 x 2
155 x 2
155 x 2
175 x 2
175 x 2
175 x 2
Floor Press Paused
135 x 5
185 x 5
225 x 5
275 x 5
275 x 5
275 x 5
275 x 5
Just basics, lift hard and heavy.
So bench day I will up the volume and only do bench and cgbp for chest.
Deadlift day, deadlifts and RDLs
Squat day, squats and front squats
Accessory work
Triceps - Floor Press and skulls
Delts - military press and laterals
Biceps - hammer and straight bar curls
Back - Weighted chins pendlay rows 1 arm tbars
Only doing these exercises…Band deads, bench and squat every week too
Deadlifts
135 x 2 x 3
225 x 2 x 3
315 x 2
405 x 1
495 x 1
615 x Miss
615 x Miss
Decided to take a break and come back and kill it later in the day.
Weighted Neutral Grip Chins
x 5
x 5
+50 x 5
+50 x 5
+110 x 5
+110 x 5
+110 x 5
+110 x 4
Chest Supported Barbell Row
135 x 8
185 x 5
225 x 5
Strict Barbell ROws
45 x 5
135 x 5
225 x 5
275 x 5
275 x 5
275 x 5
EZ Bar Curls - Strict except last 2 reps on last set
75 x 8
75 x 8
145 x 5
145 x 5
145 x 5
145 x 5
Strict Hammers Paused at Top
50s x 5
50s x 5
50s x 5
50s x 5
Cutting The Corner Drill
x100
x100
x100
Jump Rope
x3 minutes
x3 minutes
x3 minutes
Shadow Boxing
x3 minutes
x3 minutes
x3 minutes
Back at school so no heavy bag…Doing mitts tomorrow.
3 mile jog/sprint interval
Man it’s getting nice when I am not out of breath doing 3-4 mile runs…
Did some light abs.
Unfortunately my training partner has homework and couldnt do mitts with me today…
That’s alright will get some unscheduled work in tomorrow, instead ran today.
*Notes
-Paused benching and getting into a powerlifting setup is much harder than my old touch and go style. It’s humbling having to back down a lot on weights. I guess it will all pay off in due time.
-I need to schedule my cardio/boxing training like I do my lifting split so I will have a few long session on off days Sun/Sat/Weds of just boxing and cardio and then 1 or 2 shadow boxing shorter days on lifting days.
-It’s annoying not knowing how much weight I can lift at the moment based on new technique, and added work sets before my heaviest set. Training is completely different so lately figuring out how much to put on the bar has been a bitch, it’s a work in progress.
-Mentally I have been doubting myself in the gym, but I am getting over this. Missing a few lifts has put a jab in my self confidence, but I know if I keep working hard and doing what I know needs to be done I’ll surpass all my goals. I’m also trying to get into a mindset of “if I go in the gym and give it everything I can, I’ll be satisfied with however good/bad the workout may be.” I feel like that will cause a lot of good sessions.
-My body is still adjusting to much bigger workloads. Little by little it is getting used to it. I am ready to accomplish a lot through hard work and consistency.
Bench Press (Legit 2 second pauses) - Ass has remained on bench as well which was a problem.
135 x 2
135 x 2
185 x 2
185 x 2
225 x 2
225 x 2
267.5 x 2
287.5 x 2
307.5 x 2
327.5 x 2
350 x 1
CGBP - 2-3 second pauses
250 x 2
250 x 2
300 x 2
300 x 2
275 x 2
275 x 2
Pushdowns - Paused at bottom, full ROM (I see a lot of people doing sloppy pushdowns, I don’t)
140 x 8
140 x 8
200 x 8
200 x 8
200 x 8
200 x 8
OH Rope Extensions
120 x 8
120 x 8
120 x 8
150 x 8 Was going to do 120 again, but knew I had more in me.
Seated Laterals (Weights raised above ear level)
15s x 12
25s x 10
35s x 8
35s x 8
25s x 12
Front Raises
25s x 10
35s x 10 - Called it here, rotators felt strange.
Facepulls
80 x 12
120 x 12
140 x 12
160 x 12
Great work adjusting and still smashing some heavy weights! Your speed bench is my heavy day work set lol.
Thanks man and true lol, but you are doing a lot more reps.
Squats
45 x 2
135 x 2
225 x 2
290 x 2
310 x 2
330 x 2
355 x 2
375 x 2
425 x 1 PR
http://www.youtube.com/watch?v=KJe-d2z_bZU
Front Squat
225 x 2
225 x 2
260 x 2
225 x 2
225 x 2
Speed Deads With Monster Mini Short Bands
135 x 2 x 2
225 x 2 x 2
315 x 2 x 2
335 x 2 x 2
Lat Pulldown
120 x 8
150 x 8
200 x 8
1 Arm T Bars
1 Plate x 8
2 x 8
3 x 8 - Could only get two with right hand, no strap and a swollen pinky made me unable to hold onto the bar.
Meadows Cross Body Hammers
20s x 8
40s x 8
60s x 8
Cable Curls
100 x 8
150 x 8
200 x 8
Awesome work on the squat PR, liking the form. Keep it up man, I think going for 400+ myself in about 5 weeks as optimistic as it may be.
Damn bro that squat was awesome.
[quote]Jab1 wrote:
Damn bro that squat was awesome. [/quote]
x2, some of the best form I’ve ever seen on a PR attempt. Great work dude.
Thanks gentlemen. Loving squats right now. Slow and steady PRs add up.
Running and boxing is all I have on the agenda today. Yeah buddy!