squats and deadlifts back to back? that looks brutal haha
It is! We were both Suffering after!
I only have two days a week where I can get in the weights room so I just call one ‘upper’ and one ‘lower’ so on a lower day I just try to get as much as I can in, this week was focused on deadlifting, next week will be focused on squatting, I’m really not being very scientific though.
So what type of diet are you on? Bulk, cut, vegan, carnivore…?
[quote]scj119 wrote:
So what type of diet are you on? Bulk, cut, vegan, carnivore…?[/quote]
Nom nom nomnivore
In all serious I’m very roughly paleo, but not totally by the book. As long as I get 200g protien and a shed lot of fat and veggies I’m not really that bothered.
I try to eat to suit what I’m doing that day, I’ll throw a bunch of extra carbs if I’m boxing, and I’ll have more protien on a tough strength day.
I take peri workout nutrition pretty serious too, normally.
Todays training:
Boxing session.
3x2min rounds skipping
3x2 min rounds on the pads.
A1 2 min round in pads and body bag
A2 2 min round shadow
X3
5x2 min rounds bag work.
Abs
50 sit ups
50 bicycle crunches
50 ‘eubancs’
50 wide leg crunches
Holding my feet 3inch of the floor (on my back) coach hit me in the stomach with a medicine ball 25 times. We did this 3 times.
A1 when standing, press a 10kg med ball in front, bring it back at overhead press it, x10
A2 10push up.
Just what you want the day after a bunch of overhead stuff!
Yesterdays training, I can’t bench anymore so the focus was on triceps and front squats.
Front squats (active rest, voyer shrugs and scapular shrugs)
Barx5
60x5
70x3
80x3
85x3,3,3,3,3 (5x3)
Close grip bench
60x5
70x5
75x5
80x3
70x5
EZ skull crushers
10kg a side.
8,10,10
JM press
EZ bar (1 plate each side) 10
Oly bar 30x10 40x10 50x8
Chest supported T-bar row
1 plate x10
2 plates x10
3 plates x 6,5
2 hour boxing session today. Will post anything interesting.
Boxing session interesting bits
4 rounds bags
3rounds on pads
3 rounds sparring
5-6 rounds on floor to ceiling ball.
20 sec on 20 sec off bag sprints 8 rounds.
5x10 push ups
Sparred the British heavyweight kickboxing champion today, nice lad and sharp as hell!
Totally happy with the change of clubs now, I have zero regrets about moving, I’ve gone from being the best fighter in a small club to the ‘noob’ in a big club, starting to get more confident and talking to the lads more, but I’m always very quiet in training, IMO theres a reason we were born with 2 ears and one mouth.
that boxing session likes rough. I did a boxing class one time and almost died cause i was so tired lol… no way I coulda done all that.
Ha, they’re alright, I’ve noticed that since I’m carrying more weigh (4kg ish heavier this season) my running and conditioning training has taken on a higher importance than ever, hah maybe I’m getting old LOL.
Looking very swole in the avi Greg!
So I’ve been having some crappy sessions recently and haven’t bothered logging them, literally have been struggling to get my warm up sets finished and it had me in a pretty crap mood, so I’ve taken a lil while off went up to Scotland to see the mrs, eat whatever the he’ll I wanted and not even ran for a bus.
I woke up yesterday buzzing to start training again, had a play with the kettle bell (nothing amazing 80 total swings 50 total snatches and a bunch oc clean and strict presses.)
So just got back from the gym and apart from a minor ‘mishap’ with a couple of D bags I had a great session, the passion was back in spades and spades. I shot a whole bunch of footage that I’ll edit together for you guys and post up in a mo.
So the workout
Sunday 18th sept
Palm forward pull ups
8,7,7,8,6
CAT band resisted Deadlifts (120kg bar weight 2x180lb short bands)
12 singles (v. Litle rest)
DB pull overs
22.5kg x10
30x10
30x10
32.5x10
Deadstop DB row
42.5 x10
50kgx10 PB form was more relaxed as you’ll see but it means I get a great contraction in my lats
DB row
42.5 x10
Bodyweight row
3x10
Wide grip cable neutral grip row
Full stack x 10,11,15 (lots of stretching between sets)
John meadows style stretching rows in the T-bar
15x8 straight into 30x6 done twice
‘Stretchers’ super setted with preacher curls 3x10 of each
Incline sim DB hammer curls 3x12 with 12s and a few extra reps thrown in at the end (on video, a lot of this will make more sense when you see it)
Had an AMAZING session, I was probably under eating or something but I’m back in business now. Lats were still pumped an hour after training.
Enjoy
20/9/11
Fat bar seated OHP
barx5
30 x 5
40 x 5
50 x 5
60 x 3,5,3
Plate front raise SS with rear delt flyes (ten reps of each, no rest between supersets)
15/6 20/8 15/6
Machine lat raise
Some x some
EZ skull crushers
12.5 kg a side x 10
10kg a side 2x10
Reverse grip press down (ten reps on each hand no rest 3 sets per arm)
21/9/11
Warm up
Played with power bag
Neutral grip shoulder width chins
10,8,8,7
Squats
Bar x so e
60x5
70x5
80x5
90x5
100x3,5,3 ,1,1
80x5
BB split squats (I suck so bad, its the stability, I found it just as hard with BW as with weight so I kept the weight low)
30kg
5,6,8,10
Lying hamstring curls
Some x 12,8,6,5
Leg press
I don’t know at least 110kg on each peg, it’s a new gym lol
3x6
Some preachers and crap.
Leg session today.
Squats
60x5
80x5
100x5
102.5x5
110x2
100x2
60x6 (last 3 were a drop set)
Stif leg Deadlift (stood on a platform for a better stretch)
60x10
70x6
90x5
100x5
60x10
DB Bulgarian split squat
25kg DB bells 3x3 with 10 reps of BW straight after. ie
Do 3 reps drop the DBs and keep going.
Leg press
Bunch of warm up sets
100kg each peg (200kg plus whatever the deck weighs)
6 reps
Drop set 80kg a side 5 reps
40kg a side 15 reps.
PUMPED! No fan or aircon in new gym, proper hard to get your breath.
Did some curls and crap to draw the blood out for 5-6 mins.
Walking lunges with the fixed Barbells
30kg up and down the gym
40kg up and down
Needed way more weight but w/e
Today’s training was after 9-5 lectures so be gentle on me.
Strict standing military press
Bar x5
30x5
40x4
45x5
50x5
55x3
55x1,1,1
50x3
Push press
60x5,3,3,3
Behind the neck push press
60x3
70x3
80x2 (PR) easily had 3 but missed my traps in the way down and dropped it of the back, hurting both my wrists 2 reps is still a PR since I haven’t done the move in ages.
Wrist hurt too much to do BB pressing but DBs were alright,
Incline DB press
30kg each hand 3x6
Lying EZ skull crushers
25kg 2x10
20 1x10
Weak I know but w/e
20 a 21 set.
Machine dips SS with machine preacher
A bunch 3x1o on preacher and 3x15 on dipper.
Was all set to be a great workout till I hurt my wrists, W/E forgot how much I liked incline DB presses, 5x3-6 next time me thinks.
With starting my degree and work etc I’ve kind of forgot to do conditioning! Boxing was rough today. Going to combine overhead and back day and do Deadlifts and conditioning on what was dead and back day.
Bulgarian split squats, walking lunges AND squats in the same day? You’re an animal! I bet your legs were on fire
Yeah, destroyed! My legs are getting way bigger/stronger doing this but my squat is stalled at the 140kg Mark I’m not so bothered though as I’m not training for a PL meet (unlike some!) but yeah I had to do some curls and give my self 5 before I could even move the stuff out the way for walking lunges!
I used to just squat 3-5 times a week and I made gains but then they stopped, so here I am trying loads of volume once a week to see how it goes.
Also my stability was so bad for a ‘sportsman’ I couldn’t do 10 reps of bodyweight split squats 2 weeks ago, I kept falling! Glad tats going better.
Strongman/explosive stuff/conditioning.
Feeling great right now, got that old post exercise buzz and in a really great mood. After being tired and a bit fed up for a while I poped a couple of ZMA and had a great night sleep, woke up quite early had a nice breakky and went to the strongman gym.
Circuit 4 rounds (I go/you go style)
Trap bar carries 30-40m ish
Tire flips (‘big tire’ stop when you stop being explosive/up to 10 reps)
Med ball slams off a box (I used a straightish arm style, really throwiong with my lats)
First round 100kg, 4 flips , 10 slams
Second round 130kg, 5 flips, 10 slams
Third round 140kg, 10 flips, 10 slams
Fourth round 100kg (basically ran it) 3 flips 10 slams
Finisher
Used a 24 kg kettle bell
Swing walk 10m
Left hand rack walk 10m
Left hand suitcase carry 10m
Swing walk 10 m
Right hand rack walk 10m
Right hand rack walk 10m
All the way through 3 times without rest.
Cool down lots of mobility
So I’m working at 5 so I’m just going to chill out today, eat plenty have a read etc till then. I need to get the calculator out and set up my next cycle in my training book but I CBA.
First session if the new mesocycle.
I like working the front squats it I think I’m going to alternate between oly squats, front squats and power squats through cycles.
Front squat
Warm up
Barx5
60x5
70x3
Work sets
80x2
87’5x2
92.5x2
Stiff leg Deadlift standing on a box
60kgx6,6,12
Lying hamstring curl
3x5 @ some
Leg press drop set
Warm up
160kgx6
Work set (all one set, partners pull of plates every 5 reps and I keep repping)
210kgx5
160kgx5
120x5
80x10
40x15
Just the bed x18
BRUTAL.
Did some mobility and went home
In-between each set of everything I did I played around doing inverted hangs with straight legs to really hammer my core, got some funny looks lol
Upper body
Warm up
Pec activation stuff
Med ball overhead throws
General moving
Strict military press
bar x5
30x5
40x5
50x5x3 (five sets if three)
Behind the neck push press
60x3
70x3
80x3
Stopped on a high so didn’t do anything stoopid
DB incline press
30’s x6,6,4 wasn’t feeling it so stopped.
Lat pull downs
Moderate but challenging 2x10 with a good squeeze and contraction
Pulling to hair line
85kg x6
90x5
95x5
90x5
1 x10 full rom with a good squeeze
DB rows
45kg 3x6
DB shrugs
45’s x10,6
40’s x12
Super set one:
A1 standing EZ curls (15kg each side)
8,8,11
A2 lying fixed EZ skull crusher (lowering to hairline pause and explode up, close grip)
3x10
Super set two:
A1 incline DB hammer curls
888
A2 cable pushdowns
10,10,15
that drop set looks rough. Not jealous of that haha