Starting a new job this week. Thus, I am away on a training course/induction till end of the week. There is an onsite gym but its very limited, with no free weights (Dumbbells up to 10kg).
Therefore aim this week will be to try and do cardio based workouts only. Back to normal routine from next week.
Its been a few weeks since switching jobs, attending training courses etc. Have done bits and bobs inbetween.
I am into a new routine now. Time to get down to business.
Currently I am training BJJ four times a week, judo once a week and boxing/sparring once a week. Also play badminton with work colleagues once a week.
Aim is to do 3 weights based workouts three times a week.
W1W1
Complex 1: EMOMs for 10Mins
3 Farmers Deadlifts @ 1x24Kg and 1x28Kg Kettlebell
50ft Farmerās Carry @ 1x24Kg and 1x28Kg Kettlebell
Repeat with switching weights between hands
Complex 2: 30Kg Sandbag - 3 rounds
10 Standing Strict Presses
6 Step Waiterās Walk
8 Standing Strict Presses
6 Step Waiterās Walk
6 Standing Strict Presses
6 Step Waiterās Walk
Complex 3: 4 Rounds
A. 3 Sandbag Over Shoulder (40Kg)
B. 6 Deadlifts @ 40Kg, 80Kg, 100Kg, 100Kg
C. 30 Second Plank
Complex 4: 3 Rounds
A. 4 Chin-Ups
B. 8 Military Press @ 30Kg, 40Kg, 40Kg
C. 8 Standing Plate Halos
Complex 5: 4 Rounds
A. 8 Bent Over Rear Delt Flyes - 10kg DB
B. 8 Standing Lateral Raises - 10Kg Db
C. 8 Standing Arnold Presses - 10Kg Db
D. 8 Standing Db Presses - 10Kg Kb
Complex 6: 3 Rounds
A. 3 Broad Jumps
B. 5 Push-Ups
C. 3 Box Jumps
D. 5 Clap Presses
W1 W2
Complex 1: EMOM 10Mins
4 Sandbag Sprawls
50 Foot Carry (1x24Kg and 1x28Kg)
Complex 2: EMOM 10Mins
3 Sandbag Loads over a Bar @40Kg
Complex 3: 5 Rounds
A. 3 Box Jumps
B. 5 Squats Squats @40Kg @80Kg, @90Kg, @95Kg, @100Kg
C. 20 Hollow Rocks
Complex 4: 4 Rounds @40Kg
A. 5 (1&1/2) Front Squats
B. 8 Sandbag Squats (60Kg)
C. :45 Second Wall Sit
Complex 5: 4 Rounds
A. 8 Single Arm Kettlebell Rows (24Kg)
B . 6 Bench Presses @40Kg, 50Kg, 55Kg, 60Kg
C. 12 Leg Raises
Complex 6: 4 Rounds
A. 12 Kettlebells Presses (2x20Kg)
B. 12 Kettlebell Straight Arm Pull-Overs 24Kg
C. 30 Seconds Max Rest Deficit Push-Ups
W2W1
Complex 1: EMOM 10Mins
100 Foot Farmerās Walk @ 28kg and 32Kg kettlebells (Switched between arms).
Complex 2: 3 rounds
A. 4 Burpee Broad Jumps
B. 8 Deadlifts @ 40Kg, 80Kg, 95Kg
Complex 3: 5 Rounds
A. 5 Romanian Deadlifts (60Kg)
B. 20 Seconds Max Rep Single Arm DB/KB Rows - 32Kg - Left Side
C. 20 Seconds Rest
D. 20 Seconds Max Rep Single Arm DB/KB Rows - 32Kg - Right Side
My current routine stands at:
Mon: BJJ
Tues: BJJ + Judo
Wed: BJJ
Thrs: BJJ + Judo
Fri: BJJ
Sat: BJJ + Boxing
Sunday: Badminton
W2W2
Complex 1: 5 Rounds
A. 4 Bodyweight PUās
B. 5 Military Presses @30Kg, 40Kg, 45Kg, 50Kg x2 sets
C. 6 Hanging Leg Raises
Complex 2: @45Kg
4 Pull-Ups
12 Pin Presses (Dead Stop on the Pin Every Rep)
24 Push-Ups
10 Pull-Ups
10 Pin Presses (Dead Stop on the Pin Every Rep)
24 Push-Ups
8 Pull-Ups
8 Pin Presses (Dead Stop on the Pin Every Rep)
24 Push-Ups
Complex 3: 5 rounds @20Kg KB
100 Foot Single Arm DB/KB Waiterās Walk (Left Side)
100ft Single Arm Farmerās Walk (Right Side)
100 Foot Single Arm DB/KB Waiterās Walk (Left Side)
100ft Single Arm Farmerās Walk (Right Side)
Week 2 W3
Complex 1: EMOM 10mins @60Kg
3 Sandbag Squats
50 Foot Sandbag Carry
Complex 2: 4 Rounds
A. 15 Kettlebell Snatches (2x20Kg)
B. 6 Squats @ 40Kg, 80Kg, 100Kg, 100Kg
C. 8 Hanging Leg Raises
Complex 3: With 2x20Kg Kettlebells walk up 200 steps
Plan for next week:
Mon: BJJ
Tues: BJJ/Judo
Wed: BJJ/Bench Press Day
Thurs: BJJ/Judo
Fri: BJJ/Deadlift Day
Sat: BJJ + Boxing/Shoulder press day
Sunday - REST/Light activity e.g., Badminton
I will edit this post at the end of next week. To report what was and was not done.
Current bodyweight 93Kg
W2W4
Complex 1: 10mins EMOM
3 Sprawl & Sandbag Over the Shoulder @40Kg
Complex 2: 3 Rounds:
A. 8 Bent Over Rows @2x20Kg KB
B. 8 Bench Presses @ 50Kg, 52.5Kg, 52.5Kg
C. 8 Wood Chops (Each Side - 20Kg)
Complex 3: 4 Rounds (12 Total Minutes)
Minute 1: 5 Close Grip Bench Presses (@50Kg)
Max Pull-Ups
Minute 2: 15 Kb Presses (2x20Kg)
Max Pull-Ups
Minute 3: 20 Seconds of Tricep Extensions @20Kg
For next week onwards, I will write out training schedule and workout plans in advance for the whole week. My aim will be to meet the targets I have written for each workout. However, I will update these to reflect what I did.
Monday: BJJ + Deadlift Workout
Tuesday: BJJ + Judo
Wednesday: BJJ (2 Sessions, Morning and Evening)
Thursday: BJJ + Squat Workout
Friday: BJJ + Boxing
Saturday: Bench Workout
For my weight lifting workouts I will post a separate post for each.
W3W1: Deadlift
Complex 1: EMOM 10Mins
A. 150 Foot Farmerās Walk @24 and 28Kg kettlebells. Then switch weight in arms.
Complex 2: 5 Rounds
A. 3 Sandbag Over Shoulder (40Kg)
B. 5 Deadlifts @ 40Kg, 80Kg, 110Kg, 110Kg, 110Kg
C. 10 Hanging Knee Raises
Complex 3: 5 Rounds
A. 15 Seconds Sandbag Rows @60kg
B. 15 Seconds Rest
C. 15 Seconds RDLās @60Kg
D. 15 Seconds Zercher Squats @60Kg
E. 15 Seconds Zercher March @60Kg
:30 Seconds Rest
Complex 4:
A. 30 Seconds Static Strict Press Hold @30Kg
B. 1:00 Minute to Rest
C. 30 Seconds Static Strict Press Hold @40Kg
D. 1:00 Minute to Rest
E. 30 Seconds Static Strict Press Hold @45Kg
F. 1:00 Minute to Rest
W3W2: Squat
Squat Workout
Complex 1:EMOM 10Mins
50 Foot Sandbag Carry (@60Kg)
Complex 2: 3 Rounds
A. 4 Burpee Pull-Ups
B. 8 Squats @40Kg, 90Kg, 100Kg
C. 15 Sit-Ups
Complex 3: TEMPO Squats (4 Sec Descent, 4 Sec Pause, 4 Sec Ascent, 4 Sec Pause)
5 TEMPO Squats @ 87.5Kg
5 TEMPO Sandbag Squats @ 60Kg
4 TEMPO Squats @ 95Kg
4 TEMPO Sandbag Squats @ 60Kg
3 TEMPO Squats @ 100Kg
3 TEMPO Sandbag Squats @ 60Kg
2 TEMPO Squats @ 110Kg
2 TEMPO Sandbag Squats @ 60Kg
1 TEMPO Squat @ 115Kg
1 TEMPO Sandbag Squat @ 60Kg
Complex 4: 4 Rounds
A. 3 Pull-Ups
B. 6 Military Presses @30Kg, 40Kg, 45Kg, 50Kg
C. 8 Kettlebell Twists (20Kg each side)
W3W3
Bench Day
Complex 1: 4 Rounds @40Kg Sandbag
6 Sandbag over the bar
Complex 2: 5 Rounds
A. 5 Kettlebell Deadlift Rows @ 2 x 20Kg
B. 5 Bench Presses @40Kg, 60Kg, 60Kg, 65Kg, 65Kg
C. 30 Second Side Plank (Each Side)
Complex 3:
A. 8 Bench Presses @50Kg
B. 8 Dips
C. 8 Push-Ups
Then repeat at 7 reps, 6 reps, 5 reps, 4 reps and 3 reps
Complex 4: Barbell Z-Presses @20Kg
A. 20 Seconds of As Many āZā Presses
B. 10 Seconds Rest
Repeat for 6 Mins