Go hard or go home

Naos

Tues: Boxing

2 x Shadow boxing
Lot of spars + technical spars

Couldn't do much of the circuit stuff today as leg won't allow it. Press up tabatas + core work done.

Naos

Wed Gym

(A) Deadlift:

1 x 6 x 60kg
1 x 6 x 80kg
1 x 6 x 90kg
1 x 5 x 110kg
1 x 2 x 120kg
1 x 2 x 120kg

(A) Pullups

6 x 7

(B) Inverted DB Press

2 x 6 x 20kg
4 x 6 x 24kg

(B) Inverted Rows

6 x 10 [Aim is to get a sets of 10 done without a break in them]

(C) Pressups

3 x 20

(C) Dips

3 x 5

(C) Chins

3 x 5

(C) Plank

3 x 1 minute

Bit distracted today and was concious of leg as didn't want to stand on it too much bar the DLs.
Am going to go heavier on the INV DB press next time.

Naos

Thurs + Fri: Rest

Sat Morn: Gym

(A) Bench Press

3 x 5 x 80kg
2 x 6 x 70kg

(A) Pullups

5 x 7

(B) Squats

5 x 5 x 70kg

(B) Chin Ups

5 x 8

90min rest and refuel

MMA: Take down class

About 80 mins of takedown work and 5 min circuit at the end

Carpet burn city!

Naos

Sun: Gym

(A) Deadlift

1 x 5 x 60kg
1 x 5 x 80kg
1 x 5 x 100kg
2 x 3 x 120kg

(A) Pullups

5 x 8

(B) Push Press

4 x 5 x 60kg

(B) DB Side Bend

4 x 10 x 30kg each side

(C) Inc Bench

4 x 5 x 26kg

(C) Chins

4 x 8

Naos

Mon: Rest

Tues Gym + MMA

(A) DB Bench Press

4 x 6 x 30kg

(A) Pull Ups

4 x 8

(B) Bradford Presses

4 x 6 x 27.5kg

(B) Chins

4 x 8

(C) Penlday row (Barbell Row?)

3 x 6 x 55kg

(C) Side Bends

3 x 8 x 30kg

Shower, protein cookie + a lucozade and off to MMA 30 mins later!

MMA

Technical, circuits, sparring.

Had to duck out after about 6 spars, my arms just burned out and I couldn't go on any longer :S

Will have to change my lifting days, might do it Mon,Wed,Fri as only have a light MMA session on Wed and tend not to train Fri night.

Naos

Wed: Worlds worst "workout"

4 x 20 Press Ups
4 x 10 x 24kg KB Rows

3 x 10 x 24kg KB pulls? (Holding KB at front of body, pulling it to chest height, elbows pointing out..)
3 x 10 x 24kg KB Side bends

Naos

Thurs: MMA

Lot of boxing rounds, tough spars.

Sat: Conditioning...kinda

Ran around 5km, 20m sprints, press ups + dips and some shadowboxing. (Lads weekend away, wanted to get at least one session in, sweat out the drink!)

Mon: Weights

(A) DB Bench:

5 x 7 x 30kg

(A) Chins

5 x 7(in a row) + 3 extra

(B) Push Press

4 x 7 x 40kg

(B) Side Bends

4 x 10 x 30kg

(C) Dips

6 x 8

Everything was okay bar the push press, legs are in bits from the weekend session for some reason (new runners? New Balance T10s). Happy with dips.

Naos

Been lazy updating so only two I can remember...

Workout 1:

(A) Inc DB Bench

5 x 6 x 26kg

(A) Chins

5 x 7

(B) Bradford Press

4 x 6 x 32.5kg

(B) Plank

2 x 1 minute
1 x 40s
1 x 1 minute

Workout 2:

(A) Deadlift

1 x 6 x 60kg
1 x 5 x 80kg
1 x 5 100kg
2 x 2 x 120kg

(A) Weighted Chins

5 x 5 x 8kg

(B) Bradford Press

3 x 5 x 32.5kg

(B) Side Bends

3 x 10 x 30kg

(C) DB Bench

3 x 7 x 30kg

(C) KB Swing

3 x 6 x 22kg

Naos

Sat Gym - Legs

Split Lunges:

5 x 6 x 14kg DBs

Front Squat:

1 x 5 x 40kg
1 x 6 x 40kg
1 x 7 x 40kg
1 x 8 x 40kg
1 x 9 x 40kg
1 x 10 x 40 kg

Leg Press:

3 x 10 x 90kg

No idea why I did the front squats like that, just got it into my head to do it so I did it.

Naos

Monday Morning:

Sprints: 5 x 100m

Monday Eve:

Rock Climbing

Naos

Tues Eve:

MMA - Technical & Cardio work, some light sparring.

Wed Morn:

Flat Bench:

1 x 5 x 75kg
1 x 1 x 75kg
1 x 4 x 75kg
1 x 1 x 75kg
1 x 3 x 75kg
1 x 1 x 75kg

Decline Bench:

5 x 5 x 60kg

Wed Eve:

K1 Striking + BJJ - 2 hours

Naos

Week 1: 3 Strength Sessions, 2 Cardio

Tues:

Squats: 3 x 5 x 50kg
Bench: 3 x 5 x 70kg
Deads: 1 x 5 x 90kg
Dips: 10, 6, 10

MMA Striking: 2 hours

Wed:

MMA (1 Hour) + BJJ (1.5 hours)

Thurs:

Squats: 3 x 5 x 55kg
Press: 3 x 5 x45kg
Clean: 3 x 5 40kg
Chins: 8, 8, 8

Sat:

Squats: 3 x 5 x 60kg
Bench: 3 x 5 x 75kg
Deads: 1 x 5 x 100kg
Dips: 10, 9 , 10

Naos

Week 2: 3 Strength Sessions, 1 Cardio

Tues:

Squats: 3 x 5 x 65kg
Press: 3 x 5 x 47.5kg
Clean: 3 x 5 x 42.5kg
Chins: 8, 8, 8

Thurs:

Squats: 3 x 5 x 70kg
Bench: 3 x 5 x 80kg
Deads: 1 x 5 x 105kg

Sat:

Squats: 3 x 5 x 75kg
Press: 3 x 5 x 50kg
Clean: 3 x 5 x 45kg
Dips: 10,10,10
Chins: 8, 8, 8

Was in London for 2 days this week, will do some cardio tomorrow.

Sun: 6km run

Light 6km jog in around 40 mins or so.

Naos

Just made out a table of when I'll equal my bests & when I'll beat it:

Movement Date Weight (kg) Current Date I'll equal Date I'll Beat
Squat 12 August 2008 3 x 5 x 95 3 x 5 x 75 June 6th June 8th
Bench 12 August 2008 3 x 5 x 95 3 x 5 x 80 June 11th June 15th
Deads 04 February 2010 1 x 5 x 120 1 x 5 x 105 June 1st June 6th
Press 14 May 2009 3 x 5 x 60 3 x 5 x 50 June 13th June 18th
Clean 05 May 2010 5 x 5 x 50 3 x 5 x 45 June 4th June 8th
Weighted Chins 04 September 2012 6 x 7 x 8
Weighted Dips 29 August 2008 2 x 8 x 25

Naos

Week 3: 2 Strength Sessions, 2 Cardio thus far!

Tues:

Squats: 3 x 5 x 80kg
Bench: 3 x 5 x 85kg
Deads: 1 x 5 x 112.5kg
Chins: Can't remember
Dips (8kg): 10, 10, 6

MMA Striking: 2 hours

Wed:

MMA (1 Hour) + BJJ (1.5 hours)

Thurs:

Squats: 3 x 5 x 85kg
Press: 3 x 5 x 52.5kg
Clean: 3 x 5 x 47.5kg
Dips: 3 x 10 x 8kg
PullUps: 6, 6, 6
Bicep Curlz: 1 x 3 x 20kg | 2 x 5 x 17.5kg | 1 x 6 x 15kg

Naos

Week 3: 3 Strength Sessions, 2 Cadio

Sat: Hotel Gym

Split Squats: 3 x 5 x 40kg
DB Bench: 3 x 5 x 37.5kg
Deads: 1 x 5 x 120
Pullups: 3 x 7
Dips: 3 x 7 x 10kg
Curlz: 3 x 5 x 17.5kg

Unfortunately, they had no squat rack or bench so had to make do with DBs & a split squat that I could lift over my head, prob should have gone for 50kg.

I noticed those Deads seemed to be very easy as they didn't follow the normal squats.

Naos

Week 4: 1 Strength Session, 2 Cadio

Tues MMA

Lot of light technical striking rounds, mixes of boxing, teeping, knees + grappling.

Probably the worst I've ever felt up there. So devoid of energy, felt like I couldn't breathe. Nothing was clicking; technique was awful, timing was off and I simply felt physically and worse, mentally shattered.

I do not want to feel like that again.


Wed Weights

Squats: 3 x 3 x 90kg | 1 x 4 x 85kg
Press: 3 x 5 x 55kg
Clean: 3 x 5 x 50kg
Dips: 3 x 10 x 10kg
Pullups: 3 x 7
Curlz: 3 x 5 x 17.5kg

I hate squats. I really, really hate squats.

Wed MMA

Did some light technical striking for about 30-40 minutes, felt much better than yesterday.

Followed this with about 30-40 minutes of wrestling until my big toe became too painful to continue (bunged it about 20 mins into the wrestling, couldn't put any pressure on it at all so sitting here iceing it up now!)

Edit: Very negative post so on the plus side, it's lovely and sunny today.

Naos

Hanley wrote: »

Because if you're sparring and get a hard kick to the quad, squatting is out. Or if someone keylocks you and tweaks it a bit you won't be pressing the following day. You can't periodise unpredictable.

... well it turns out Hanley was right, who'd have thunk it eh!

Woke up this morning to go to the gym, did some practice squats and could just feel my toe screaming at me, figured loading up a few kilos on my back wasn't going to do it any favours.

So gym skipped for now, will just do medicine ball & bodyweight exercises over the next 3 days.

Naos

Tues - MMA

2 hours of striking, sparring, pad work etc.

Wed - HIIT Morn

Using Medball(8kg) & 30 sec's per set:

A) Squats
A) Spin around head
A) Shoulder -/| movement
A) Press ups

20m sprint, 10 burpees, 15m sprint
20m sprint, 10 burpees, 15m sprint
20m sprint, 10 burpees, 15m sprint

Mountain climbers
Lats -|- movement
1 arm bent over row

Naos

Thurs: Striking + Wrestling

Sat: Striking

Tues: MMA - Cardio circuits + Striking

Wed Morn: 24kg KB + 8kg Medball stuff

10KB swings, 30secs medball squats
10KB swings, 40secs Spin around head
10KB swings, 30 secs Shoulder -/| movement

2 x 5KB snatch, 20m sprint, 20 pressups

2 x 10KB swings, 20m sprint, 10 med spins around head, 10 shoulder -/| movement, 10 KB sidebends

Naos

13th Nov

Front Squat: 10 x 5 x 50kg
Clean & Press: 3 x 5 x 50kg

Tricep Ext: 3 x 5 x 14kg
Plate Raise: 2 x 6 x 20kg
Pullups: 2 x 6kg

16th Nov

Deadlift:
1 x 8 x 50kg
1 x 6 x 70kg
1 x 5 x 90kg
1 x 4 x 110kg
1 x 3 x 120kg

Clean & Press: 5 x 5 x 55kg

Tricep Pulldown: 3 x 10 x 60lbs
Pull Ups: 3 x 6
Pressups: 3 x 20

-- MMA 4 times this week --

20th Nov

Deadlift:

1 x 8 x 50kg
1 x 6 x 70kg
1 x 5 x 90kg
1 x 4 x 110kg
1 x 3 x 120kg
1 x 2 x 130kg
1 x 1 x 140kg (PR)

Clean & Press: 3 x 5 x 50kg

Bent Over rows: 3 x 5 x 50kg
Tricep Ext: 3 x 8 x 14kg

Bicep curlz: 5 x 5 x 16kg

Naos

23 Nov

Front Squats: 10 x 5 x 40kg
to Back Squats: 10 x 5 x 40kg

DB Press: 5 x 8 x 26kg

Tricep Ext: 2 x 3 x 16kg + 2 x 6 x 14kg
DB Curls: 3 x 6 x 16kg

25 Nov

Deadlift:
2 x 6 x 60kg
1 x 5 x 80kg
1 x 4 x 100kg
2 x 3 x 120kg

Clean Press: 1 x 3 x 60kg, 1 x 2 x 60kg

Tricep ext: 3 x 4 x 16kg
DB Curls: 3 x 6 x 18kg

Really was not liking yesterdays session...

Naos

2 weeks ago:

Front Squat: 3 x 5 x 50kg
DB Press FatGripz: 3 x 8 x 30kg

Hang Clean:

5 x 40kg
1 x 50kg
1 x 60kg
1 x 70kg
1 x 75kg 1RM

1 Week ago

Deadlift:
1 x 5 x 40/60/80/100/110/120/125kg (5RM!)

Deadlift + Powerclean x 3 metcon 7 rounds:

40/50/55/60/65/67.5/70kg

Naos

14 Jan

Front Squat: 3 x 5 x 55kg
DB Bench press with Fatgripz: 2 x 10 x 30kg + 1 x 8 x 30kg

Metcon for time: 18m 30s

30 Step-ups with 26kg DB each hand
50 strict pull ups

Evening: Kickboxing 2 hours - Drills, Spars, Pads.

Naos

15 Jan

Deadlift:
1 x 5 x 40/60/80/100/110/120
1 x 2 x 130kg
3 x 1 x 130kg

Deadlift + Powerclean x 3 metcon 7 rounds:

40/50/55/60/65/70kg/72.5kg 3DL 0PC

Evening: Boxing 1 hour

16 Jan

Kickingboxing - 1 hour
Wrestling/Grappling - 1.5 hours: technique & 4 light sparring rolls at end.

Naos

Squats: 3 x 5 x 80kg
Press: 3 x 5 x 60kg
Hang Clean: 3 x 5 x 60kg
Chins: 3 x 10

Naos

Deadlifts over lunchtime:

1 x 5 x 50 | 80 kg
1 x 4 x 100kg
1 x 3 x 110kg
1 x 2 x 120kg
1 x 1 x 130kg
1 x 1 x 140kg
1 x 1 x 145kg (PR)