Are we posting background? Bench: 100kg Deadlift: 190kg Squat: probably about 140/150kg BW: 90 Training is going to be boxing 3 to four times a week, weights twice and strongman once. I aim to be stronger and more awesome, a better athlete in general.
okay, i'll post a little more detail of the weighrs training. the two days are going to look roughly like this: back squats 10x3 bench 10x3 100 total rows something for rear delts, tri's and bi's conditioning deadlift 10x3 front squat 10x3 pull ups 50 total reps isolation for lats (pump stuff) something for rear delts, tri's and bi's. conditioning But when I fancy a change of pace or re scheme I will, but for the most part it will resemble the above. strongman will be different every week, i ususally shoot some footage of most workouts so i'll post up any interesting stuff for you lot.
Fasted roadwork. I have no idea about distance but I ran for 20 mins. I'm easing back into it after the off season so I'm not going mad I have bunch of progressions using turn offs on the route I run. I blanked out and ran next weeks progression by accident but W/E Progress pics today, I'm not bothered about physique enhancement but I think pics are a good thing to observe how things are going, I use them to regulate carb intake. Touch and go weather I'll make the gym, if not I'll post something about diet and supp protocol to keep the log interesting.
Well you've avoided being bored by my eating and supp philosophies. Warm up Squat warm up sets: Bar x5 60x5 80x5 Work sets 100x3 105x3 110x3 115x3 100x3 DB rows 3x10 with 42.5kg bell 2x10 with 40kg bell Wide grip neutral cable rows 2x15 with full stack. Had to rush out, forgot I was meant to be looking after my mothers mates kids!! Also took my progress pics and took measurements, I've decided I'm too skinny, I have no qualms about boxing as a heavy weight but the strongman will be an issue, in my meet I had to cut and dehydrate so I wasnt with in the heavyweights, if I gain that won't be possible, and the heavy weights were freaking insane. Hrrmmm
Upper body strength work. Pressing sucks and I was in my mates gym so I played around. Warm up/leg recovery work. 3 min cycle fairly quick. Lying leg curls 2 up 1 down at 35kg Both legs 65kgx6 75kgx6 95x5 65x6 50x12 Long stretch. 45 degree leg press 53kg (just the base) 103kg x5 153x5 193x5 133x5 203x5 Upper body work. Standing OHP (first time doing standing in a long time) Barx5 30x5 40x5 45x5 47.5x3 50x5 Incline press 50x5 70x4 70x4 60x6 50x8 Decline bench Barx5 60x5 80x5 90x4 100x1.5 (yes I'm counting the half!) Lat pul downs 5x10 45 degree hyper 1x10 holding 15kg plate. Going to get on the home made High protien, pizza and off for some structural work. Keep classy MAP.
Didn't post yesterday's PM session so I'll sum it up real quick. At least 3x10 of everything using super strict form and focussing on pumping blood/nutrients to the muscles. Session should take 20 mins and be on the muscles you worked in the AM drink as much protien and BCAAs as you can stomach. Lat raises super set with shrugs Incline flyes SS with kayak rows Preacher curls SS with skull crushers For what it's worth twice a days like this are awesome, anyone with the work capacity to get away with is I would highly recommend them.
How do you find your recovery after twice a day sessions? Do you have to make any changes to allow for the extra sessions?
If anything they can help, since your only using isolation work it doesn't drain the CNS much, and the rep ranges are more for a 'pump' than major muscle breakdown, thus pushing more blood and nutrients into the muscle. I have an abnormally high work capacity, and I'm only 19 so I can get away with that type of thing though, I think if someone is conditioned enough they can be a great way to add extra volume to strength training. One thing to bare in mind is it's more activity so more calories are needed, I am usually more relaxed about food choices on a double day and if I'm running a cheat day it'll be on that day. Also peri workout nutrition is more or less vital, for the AM session I used: 6 caps of BCAAS 30 mins before 3caps after warm up And 6 caps after. As well as gym juice: 4 scoops whey isolate 20g gluitamine 5g creatine 500ml Gatorade 1500ml water Start drinking 10-20mins before finish 10-20 mins after. I'd prefer to add in waxy maize starch for carbs and an insulin spike but I haven't got any. In the PM I went for: 3scoops whey Countless BCAAs. On a normal day I eat 200g protein but yesterday I had 250-270 and a mcdonalds.
So on Saturday I hit up a strongman gym. Highlights are 190kg ish trap bar carry for 50-60meters (things where not very scientific) shovel carry with a fat bar 35kg on the side. Just had a fasted run (from now on called roadwork) really pushed myself on the pace and I'm wrapped up really warm (2 pairs of sweats, 2 hoodies, wollie hat) Lifting with the cousin in a bet, expect something brutal.
Yesterday All weights in KG Squats Barx10 60x5 80x5 100x5 105x5 105x3 100x3 100x3x2 Deadlifts 70x5 (sumo, teaching a friend how to) 70x10 (back to conventional) 120x5 140x5 150x5 150x1 160x1 170x1 Deficit Deadlifts (about a 7-8 ich box) 120x 5 singles Nothing to crazy, we normally go a bit mad.
Today Lying leg curls A bunch Sumo leg press Worked up to 200kg x 5 Military press Bar x5 30x5 40x5 42.5x3 45x3 50x3 55x3 Push press 55x3 60x3 70x3 60x5 Incline bench 50x5 60x5 70x5 60x8 50x10 Lat pull downs 5x10 moderate weight focusing on a good contraction Stretching between each set Stretchers 2x10 DB rows 40x10 44x10
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.
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.
So, I've been having some really sucky workouts recently and I haven't bothered logging them, I don't think anyone's reading anyway LOL. But I've had a few days off totally and rest up, and I'm ready to go. Going to smash some lats and back work today (don't do a body part split but I think it's good to focus a session on really blasting your lats once or twice a month) I've been given a free sample of that daft NO caffeine loaded, ZOMG, supper pumpzzzz, totally buzzing Brah pre workout powder and I'll probably have it today because I really need a good session to kick start my passion. Stay classy MAP.
I'm reading and I start to go into withdrawal if people don't post... Sorry you've been having some crap workouts, hopefully the break will have recharged your batteries and you'll get back into the swing of things again!
... and then you find shurikens that have mysteriously embedded themselves into a wall above your head overnight.
