Westside for skinny backstards III

Al_Fernz

Tonight:

Kickboxing 2 hours.

Animal session. Best I've sparred in a while, a long while.:)

Al_Fernz

First day of new routine

Bench
Bar x12
60kg x12
70kg 3x10, 1x12....need to up this next week

Deadlift
60kg x12
110kg 2x8....then I said fook it I can do more
110kg 2x12...need to up this next week

Military Press
50kg 3x10
50kg 1x12...more more more

Leg Press
Plate 10 2x12
Plate 10 1x15

Reverse Curl
30kg 1x12
35kg 1x12, 1x10
30kg 1x12

Barbell Curl
30kg 1x20

Tricep pulldown
Full Stack 3x12

First day. Will be upping the weights on these over the week.

Al_Fernz

Kickboxing 2 hours

Handy enough. Feeling very energetic after a less intense week.

Arsenal1986

class new routine mate!u mus have savage work capacity built up thats a serious amount of volume for a total body workout but yet managable! good good program!

Al_Fernz

Arsenal1986 wrote: »

class new routine mate!u mus have savage work capacity built up thats a serious amount of volume for a total body workout but yet managable! good good program!

Thanks for the input man. I'm going to see how it goes for a while. I'll let you know if its manageable in the long term.

Didn't feel any DOMS from the session on Thursday at all. But I'd say they may get a lot tougher as the weeks go on.

Al_Fernz

Last Nite

Kickboxing 2 hours

No sparring

Tonight
Squat
60kg 1x12
90kg 1x10 then 2x12 then 1x15

Weighted Chin-up
+15kg 4x8


Close Grip Bench
52kg 1x12
60kg 3x12

Lateral raises
20lb 3x12

Ez Bar curl
~40kg 3x12
~20kg 1x20

Reverse hypers
15kg 3x20

High rep squats are fairly mental, literally. You go down and once you hit the hole its more of a mental thing to bring your body up. Either ways I thought it was a fairly handy session. Will up weights and lower reps next week probably.

Al_Fernz

Wednesday nite
Kickboxing 2 hours

Thursday:

Bench
Bar x12
60kg x12
72.5kg 3x10, 1x12

Deadlift
60kg x12
100kg x8
120kg 3x8

Military Press
50kg 4x10

Leg Press
Plate 11 3x12

Reverse Curl
~32kg 3x12

Tricep pulldown
Full Stack+1 3x12

Good workout. Had it done with a warmup and stretching in an hour and a half.

Al_Fernz

Today:

Tournament - all day

Fought well for the most part. Still came second tho. I must have some sort of mental block when I get to finals, especially since I battered the guy I fought in the final 8-3 in the early rounds. I'm harvesting Ireland's largest collection of 2nd place trophies - look out Padraig you've got competition.

Now to go out and get locked and brag to all my mates how super hard balls I am.

celestial

Well, the only way to get over that mental block is to just forget about it...

Do you feel the weights have had a good crossover to your kb work/competition?

Danbo!

Al_Fernz wrote: »

I'm harvesting Ireland's largest collection of 2nd place trophies

Trophies? Oh, this thing? :pac:

Al_Fernz

Tonight

Kickboxing 2 hours

Handy enough session.

Al_Fernz

celestial wrote: »

Well, the only way to get over that mental block is to just forget about it...

Do you feel the weights have had a good crossover to your kb work/competition?

To an extent. Being fit and strong will get you so far in kickboxing, however to develop as a fighter you need to train as a kickboxer. Put it this way, if I wanted to get better at kickboxing I would train more than twice a week.

Al_Fernz

Tonight
Squat
60kg 1x12
903kg 3x10 then 1x12...with plenty left in the proverbial bag

Weighted Chin-up
+16.5kg 4x8

Close Grip Bench
60kg 3x12

Lateral raises
20lb 2x15, 1x12

Ez Bar curl
~43kg 3x12
~30kg 1x12

Reverse hypers
+15kg 3x20

Good workout. Had it done in an hour and a half. Handy. More weight on the bars next week. Feeling full of energy and sleeping very well.

Random observation. Has anybody ever seen a person in a GAA jersey not doing something idiotic in a gym? Seriously, the only things I see these clowns doing is:

Jumping squats with extra rounded back- that way they can simultaneously destroy their backs and knees while ensure that they don't develop any of the precious "explosive" leg strength they desire.

Karma Sutra with exercise ball - developing the theory that you need to do as much exercises as possible on the exercise ball. If you don't you get a weak core and if you have a weak core terrible things will happen like your dog will get run over by an articulated lorry.

Bar flings - a new kind of power clean. To correctly perform this exercise one must lift the bar up as quickly as possible ignoring any kind of path the bar should travel in. Make sure to keep a rounded back at all times - an arched back would provide you with core strength, but don't worry about this your core should be well strong from your romp with the exercise ball.

Anyone else experience the plague of the GAA lifter?

Al_Fernz

Wednesday:
Kickboxing training - 2hours
Including 4 minute wall sit :eek:

Tonight:
Bench
Bar x12
60kg x12
75kg 3x10, 1x12....ah I remember when my max was about 77.5kg x3, I've gotten stronger I think:pac:

Deadlift
60kg x8
100kg x5
123kg 4x10...130kg 4x8 next week defo

Military Press
50kg 4x12

Leg Press
Plate 11 2x12, 1x15....Plate 12 next week

Reverse Curl
~30kg 3x12

Tricep pulldown
Full Stack+2 3x12

Polished of the tris with 17 close arm push ups.

Decent session. Enjoying a lot more free time, but still training hard when I hit the gym up.

Al_Fernz

Tonight

Kickboxing 2 hours

Lots of stuff for grading. Legs are a bit sore now after a wall sit and numerous techniques from horse stance.

Hail 2 Da Chimp

Al_Fernz wrote: »

Anyone else experience the plague of the GAA lifter?

I actually seen a guy in a GAA jersey squatting last week... I was shocked!

Al_Fernz

Tonight
Squat
Bar x10
60kg 1x10
97kg 2x10 then 1x11 then 1x12

That felt really, really good. Went for broke in the last set. I was going to do 4x8-10 - but I misunderestimated my strength. Can't wait to do 2 plates for high-ish reps next week.

Weighted Chin-up
+17.5kg 4x8

I think I did 9 in the first 2 sets. Last one was a struggle - up 2 the big 20 plate next week.

Close Grip Bench
60kg 1x12, 1x15, 1x12

Lateral raises
20lb 3x12

Ez Bar curl
~35kg 3x15

Reverse hypers
15kg 3x20

Good session. Getting through it fairly quickly and really enjoying it. Got some compliments about my squat form/depth/weight which is always nice.

Al_Fernz

Tonight:

Kickboxing - 2 hours

Handy enough. Didn't really put the effort in.

Al_Fernz

Tonight:
Bench
Bar x12
60kg x12
77.5kg 3x10, 1x12

Deadlift
60kg x8
100kg x8
130kg 3x8....didn't have time to go for another set.

Military Press
50kg 4x10

Leg Press
Plate 11 2x12, 1x15....meant to go for plate 12.

Reverse Curl
~30kg 3x15

Tricep pulldown
Full Stack+1 3x15

Polished of the tris with 20 close arm push ups.


Tidy sesh. Bench felt strong. I'll be delighted if I get 80kg for 4x8 next week.

Al_Fernz

Today:

Belt Grading - 3 hours 30 minutes

Very, very tough. Sweat was pouring out of me all the way through. Passed tho!

the drifter

fair play on the grading.... do you find that the kickboxing and weight training affect your recovery??

Al_Fernz

the drifter wrote: »

fair play on the grading.... do you find that the kickboxing and weight training affect your recovery??

No, I don't think so really. I never really have a problem with recovery as such. There was a time ago there about a month where I felt my performance was dropping so I took a few nights off and started a new routine. I feel grand now.

I train 4-5 times a week and I cycle to and from work 3 times a week (about 24 miles a week) too. I rarely have any aches or DOMS after training. I always eat a big meal after training so I guess this helps too.

Al_Fernz

Tonight:

Kickboxing - 2 hours

Nice way to wind down for Christmas.

the drifter

cheers dude

excellent im going to be taking up mma in the new year...thing is if i see it affecting my lifts it will be dropped

Al_Fernz

the drifter wrote: »

cheers dude

excellent im going to be taking up mma in the new year...thing is if i see it affecting my lifts it will be dropped

Sounds good man. Give it a shot anyways, you're not going to lose massive amounts of strength - well not in terms of what you should be easily able to regain quickly enough IMO. I've checked out your log recently - phenomenal progress man. You're leaving the rest of us in the dust :cool:

Al_Fernz

Tonight
Squat
Bar x8
60kg 1x8
101kg 3x10 then 1x12

Weighted Chin-up
+20kg 4x8

Close Grip Bench
60kg 2x12, 1x15

Lateral raises
20lb 3x15

Ez Bar curl
~40kg 3x15

Reverse hypers
15kg 3x20

Great session. Lifted heavy and had a 30 minute conversation with a "Bigfoot" enthusiast. He's gone over to America and joined groups looking for the Sasquatch. He makes a pretty interesting and convincing case supporting the existence of the mammal too. Fascinating stuff.:pac:

the drifter

ah i wouldnt say in the dust lad... im still gettign blinded by hanleys dust!!!....bigfoot wtf!!!

Al_Fernz

Tonight:
Bench
Bar x10
60kg x10
80kg 4x10

Deadlift
60kg x8
100kg x8
132.5kg 3x8

Military Press
50kg 3x12

Leg Press
Plate 12 3x12

Reverse Curl
~30kg 3x15

Tricep pulldown
Full Stack+1 3x15

Polished of the tris with 20ish close arm push ups.

Good session. Bench felt strong. I feel I'm making decent progress with this routine.

Al_Fernz

Tonight

Kickboxing - 2 hours

Is there anything more fun then tag team sparring?

the drifter

Al_Fernz wrote: »

Is there anything more fun then tag team sparring?

now that sounds interesting!