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Westside for skinny backstards III

  • 26-03-2008 09:54AM
    #1
    Closed Accounts Posts: 1,021 ✭✭✭


    I'm going to do DeFranco's WS4SB3 for 8 weeks. I plan on cycling my lifts in week 4. If anybody has any advice or tips I would be more than happy to hear from them.

    Day 1: 25/3/2008
    ME Upper:

    Bench Press:
    Bar x12, 60kg x12, 65kgx10, 70kg x8, 75kg x4, 77.5 x3, 83.5 x3 (heavily spotted)

    Chin up:
    BW x20, +10kg x12, x8

    Seated Row/Face-pull superset - L13 x15/L6 x6, L13 x14/L5 x12, L13 x14/L5 x 10, L13 x13/L5 x10

    DB Shrug:
    26kg 'bells x15, x15, x15, x15

    Barbell Curl:
    40kg x12, x12, x6, x8

    Random thoughts:
    Good workout. Too heavy on the bench for the last set and and then on the chins. The row face-pull superset is brutal. Next time I'm going to go for slightly higher weight and less reps. I much prefer BB shrugs so I'm going to change to these.


«1345678

Comments

  • Closed Accounts Posts: 1,021 ✭✭✭Al_Fernz


    Day 2: 26/3/2008

    Kickboxing - 1hr 15mins
    Meh, OK. Can't spar because I sprained my hand a few weeks ago. It was good to stretch though.


  • Closed Accounts Posts: 1,021 ✭✭✭Al_Fernz


    Day 3: 27/3/2008

    No Kickboxing - so I trained a little at home. DE leg stuff. Looking at the Westside template I think I might have to skip this workout. I do lots of volume training for the legs in kickboxing so I would say this would compensate.

    Warm-up
    5mins mobility drills
    20 shadow blitzs (working the angles)
    20 reverse blitzs
    10 roundhouses - each leg.
    20 double roundhouses stretching in for the second kick - each leg
    10 hook kick - each leg
    10 jump spinning back kicks to the body - each leg
    10 jump spinning back kicks to the head - each leg

    Bulgarian split squats
    25kg 'bells x12, x12, x12, x12 - each leg

    Lying leg curl
    20kg x15
    30kg x12, x12, x12

    Ab circuit x3 http://www.youtube.com/watch?v=izDf0MCR2DU

    Thoughts:
    Easy stuff. Had to do leg curls - I really wish I had access to a Glute-Ham Raise or somewhere to do hypers.


  • Closed Accounts Posts: 1,021 ✭✭✭Al_Fernz


    Day 4: Rep upper body
    DB Bench
    22kg 'bells x20
    26kg x15
    28kg x11
    26kg x14,14

    Lat pull-down/ Seated DB powerclean superset
    L12 x 12/ 8kg bells x12
    L13 x12/ 20lb bells x12
    L13 x12/ 20lb bells x12
    L13 x12/ 20lb bells x12

    DB Press
    45lb bells x7,x8,x8
    40lb x9

    BB Shrug/BB Curl superset
    95kg x10/40kg x10
    95kg x10/40kg x10
    95kg x10/40kg x10

    Reverse Curl/Tri Kickback superset
    30kg x12/25lbs x12
    30kg x12/25lbs x12
    30kg x12/25lbs x12

    Thoughts. Supersets + Lots of volume = red pumped up man. Bring on ME leg day!


  • Registered Users, Registered Users 2 Posts: 2,548 ✭✭✭siochain


    Al_Fernz wrote: »
    Day 3: 27/3/2008

    No Kickboxing - so I trained a little at home. DE leg stuff. Looking at the Westside template I think I might have to skip this workout. I do lots of volume training for the legs in kickboxing so I would say this would compensate.

    Hi Al, I find the same problem with KB, my legs are usually so tired or stiff after KB it leaves team burnt out for a gym weight session. Any competitions coming up? I find them a great motivator.

    Keep up the good work and have a great week training.


  • Closed Accounts Posts: 1,021 ✭✭✭Al_Fernz


    Day 5: 31/3/08

    Squat:
    40kg x15
    60kg x12
    80kg x8
    95kg x6, x6
    100kg x4
    105kg x3
    110kg x3

    Reverse Lunge
    52kg x16(i.e 8 each leg), x16, x20, x20

    Hyperextensions
    15kg 4x12

    Hanging Leg Raises
    4x15

    Mightn't look like a lot but quite a hard session. Loved it though.


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  • Closed Accounts Posts: 1,021 ✭✭✭Al_Fernz


    siochain wrote: »
    Hi Al, I find the same problem with KB, my legs are usually so tired or stiff after KB it leaves team burnt out for a gym weight session. Any competitions coming up? I find them a great motivator.

    Keep up the good work and have a great week training.

    Yeah I find that too. Things that help are: RAM X and stretching after training. That said I've done quite a bit of training when I've been riddled with DOMS and found that after a warm-up I'm fine.

    No comps in the near future. The WAKO eliminations are on today. I would have fought, but I sprained my hand about 2 weeks ago and want to get back to a decent level again. Hopefully, I'll be able to train 2/3 nights a week for the next 2 months and get back to a decent level in sparring.


  • Registered Users, Registered Users 2 Posts: 2,548 ✭✭✭siochain


    yeah the RAM is good, but i just don't like all that sugar hitting the system, so I use one scope of RAM and one of unflavoured Whey Isolate.

    good luck with the hand.


  • Closed Accounts Posts: 1,021 ✭✭✭Al_Fernz


    Day 6: 30/3/2008

    Kickboxing 2 hours - good training session. Riddled with DOMS but it went when I warmed up. My legs are starting to feel it again now though.


  • Closed Accounts Posts: 1,021 ✭✭✭Al_Fernz


    Day 7: 1/4/2008
    ME Upper:

    Bench Press:
    Bar x20, 60kg x12, 65kgx10, 70kg x6, 72.5kg x4, 75kg x4,x4, 77.5kg x3, 80kg x3

    Chin up:
    BW x22, x20

    Seated Row/Face-pull superset - L13 x12/L6 x12, L14 x10/L7 x10, L14 x10/L7 x 10, L14 x12/L8 x11

    BB Shrug:
    60kg x15, 80kg x10, x10, x15

    BB Curl
    40kg x10, x10, x10, x10

    Random thoughts:

    Bench felt strong.
    Up weight in Chins and Shrugs.
    I like the Row face pull superset.


  • Closed Accounts Posts: 1,021 ✭✭✭Al_Fernz


    Day 8: 2/4/2008

    Kickboxing - 2 hours.

    Very hard training. Lots of volume on the legs so I'm counting this as my dynamic leg day. Sparred well - still need to get sharper tho!


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  • Closed Accounts Posts: 1,021 ✭✭✭Al_Fernz


    Day 9: 4/4/08 Rep upper body
    DB Bench
    26kg 'bells x15, x15,x 12, x9

    Lat pull-down/ Seated DB powerclean superset
    L13 x12/ 20lb bells x12
    L13 x12/ 20lb bells x12
    L13 x12/ 20lb bells x12
    L13 x12/ 20lb bells x12

    DB Press
    40lb 'bells x12, x10, x8, x9

    BB Shrug/BB Curl superset
    60kg x15/ 40kg x12
    100kg x6/ 40kg x10
    80kg x12/40kg x10

    Reverse Curl/Tri Kickback superset
    30kg x12/25lbs x12
    30kg x12/25lbs x12
    30kg x12/25lbs x12


  • Closed Accounts Posts: 1,021 ✭✭✭Al_Fernz


    Day 10: 5/4/08

    Squat:
    60kg x12
    70kg x12
    80kg x10
    95kg x6, x6
    100kg x4
    103.5kg x3
    106kg x2

    Reverse Lunge
    52kg x20(i.e 10 each leg), x20, x20, x20

    Hyperextensions
    15kg 4x12

    Hanging Leg Raises
    4x15


  • Closed Accounts Posts: 1,021 ✭✭✭Al_Fernz


    Day 11: 7/4/08

    Kickboxing - 2 hours.

    Technique focused so not a hard session. Enjoyed it though and it should carry me through nicely to ME upper tonight.


  • Closed Accounts Posts: 1,021 ✭✭✭Al_Fernz


    Day 12: 8/4/2008
    ME Upper:

    Bench Press:
    Bar x20, 60kg x12, 65kgx10, 70kg x6, 75kg x4, 77.5kg x3, 80kg x3

    Chin up:
    BW+10lbs x20, x16

    Seated Row/Face-pull superset - L13 x12/L7 x12, L14 x12/L7 x12, L14 x12/L7 x 12, L14 x12/L8 x12

    BB Shrug:
    70kg x15, 90kg x15, x15, x15

    BB Curl
    40kg x12, x12
    42.5kg x10, x6


    Random thoughts:
    Very quick session. Almost felt guilty for leaving the gym so early.

    Next time - more sets benching;
    higher weight for shrugs;
    Ab circuit at the end.


  • Registered Users, Registered Users 2 Posts: 654 ✭✭✭Arsenal1986


    Good stuff so far man just a quick note regarding your ME work
    Ur currently doin
    Bench Press:
    Bar x20, 60kg x12, 65kgx10, 70kg x6, 72.5kg x4, 75kg x4,x4, 77.5kg x3, 80kg x3

    your warm up sets contain way too much volume when ur going for a max. Ur using up energy in those warm up sets that ull need for a max. Leave the volume to ur rep days. something like this would be better when going for 3 at 80

    bar x 10 60 x 5 70 x 3 75 x 1 80 x 3 then hopefully 85 x 3 :) then if u wanted to get more volume in could go back do 2 sets of 3 at 77.5 or something

    jus thought id say it cause i was doing the same an when i started warming up properly put 5 kilos on my me days striaght away


  • Closed Accounts Posts: 1,021 ✭✭✭Al_Fernz


    Good stuff so far man just a quick note regarding your ME work
    Ur currently doin
    Bench Press:
    Bar x20, 60kg x12, 65kgx10, 70kg x6, 72.5kg x4, 75kg x4,x4, 77.5kg x3, 80kg x3

    your warm up sets contain way too much volume when ur going for a max. Ur using up energy in those warm up sets that ull need for a max. Leave the volume to ur rep days. something like this would be better when going for 3 at 80

    bar x 10 60 x 5 70 x 3 75 x 1 80 x 3 then hopefully 85 x 3 :) then if u wanted to get more volume in could go back do 2 sets of 3 at 77.5 or something

    jus thought id say it cause i was doing the same an when i started warming up properly put 5 kilos on my me days striaght away

    Thanks a lot man. I'm definitely going to try that next week. I'd have to admit that I'm a bit of a headless chicken when it comes to the ME stuff - I like to blast out for as much reps as possible.

    Would you advise I take the same approach with the ME leg day? Or does what I'm doing look OK??

    Can't wait for ME day next week!


  • Registered Users, Registered Users 2 Posts: 654 ✭✭✭Arsenal1986


    what ur doin now:
    Squat:
    60kg x12
    70kg x12
    80kg x10
    95kg x6, x6
    100kg x4
    103.5kg x3
    106kg x2

    looks grand cept what id do is similarily to the bench eg bar x 10 60 x 5 70 x 3 80 x 3 90 x 2 100 x 1 then go for ur 106 x 3 or 110 or whatever. Then id do the other sets eg your 95 x 6 100 x 4 etc. that way ur getting volume in but its not affecting ur max!


  • Closed Accounts Posts: 1,021 ✭✭✭Al_Fernz


    that way ur getting volume in but its not affecting ur max!

    Good call


  • Registered Users, Registered Users 2 Posts: 654 ✭✭✭Arsenal1986


    seein as ur not doin the dynamic effort day maybe could throw in some of the DE stuff at end of ur leg workout something like box jumps might help with explosiveness for kickboxing too?


  • Closed Accounts Posts: 1,021 ✭✭✭Al_Fernz


    seein as ur not doin the dynamic effort day maybe could throw in some of the DE stuff at end of ur leg workout something like box jumps might help with explosiveness for kickboxing too?

    Did some box jumps in training last night as it happens!

    Day 13 9/4/2008

    Kickboxing 2 hrs - Circuit training, stretching, padwork and about 45mins sparring


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  • Closed Accounts Posts: 1,021 ✭✭✭Al_Fernz


    Day 14 11/4/2008

    Max Rep Upper:

    DB Bench: 26kg DBs x15, x14, x12, x14
    Lat Pull Down/ Seated DB power clean SS: L13/20lb DBs 4x(x12/x12)
    DB MP: 40lbs 4x12
    BB Shrug/BB Curl SS: 100kg/40kg 3x(x12/x10)
    Rev Curl/Tri kickbacks SS: 32.5kg/25lb DB 3x(x12/x10)

    Bad session. Had a bit of a cold and still didnt feel right. However at the end of it I was happy that I got through it. Defo going to increase some of these lifts next week.


  • Closed Accounts Posts: 1,021 ✭✭✭Al_Fernz


    Day 15: 12/3/08

    ME Lower:

    Squat:
    Bar x12
    60kg x8
    80kg x5
    90kg x5
    95kg x3
    100kg x3
    105kg x3
    114kg x3
    93kg (3x6)

    Reverse Lunge
    52kg 2x20(i.e 10 each leg)
    60kg 2x16

    Hyperextensions
    15kg 4x12

    Hanging Leg Raises
    4x15

    Liked this one. Squat was strong and very deep. Lifting less in my warm ups definitely helped. Cheers for that Arsenal1986!


  • Closed Accounts Posts: 1,021 ✭✭✭Al_Fernz


    Day 16: 14/4/08

    Kickboxing - 2 hours


  • Closed Accounts Posts: 1,021 ✭✭✭Al_Fernz


    Day 17: 15/4/2008
    ME Upper:

    Bench Press:
    Bar x12,
    50kg x10,
    60kg x8,
    65kgx5,
    70kg x5,
    75kg x3,
    77.5kg x3,
    80kg x3,
    82.5kg x3

    Chin up:
    BW+5kg x20, x14

    Seated Row/Face-pull superset - L14 x12/L9 x11, L14 x12/L9 x10, L14 x10/L9 x 10, L14 x12/L9 x12

    BB Shrug:
    60kg x15,
    100kg x5, x5
    110kg x5
    90kg x15

    BB Curl
    40kg x12,
    42.5kg x10, x6, x8

    Random thoughts:

    Progress on bench - back of the net! Had a spotter for the last two reps but I didn't need him.

    Rest of the session - meh


  • Closed Accounts Posts: 1,021 ✭✭✭Al_Fernz


    Day 18: 16/4/08

    Kickboxing - 2 hours


  • Closed Accounts Posts: 1,021 ✭✭✭Al_Fernz


    Day 19: 17/4/08

    Kickboxing - 2 hours 15 mins


  • Closed Accounts Posts: 1,021 ✭✭✭Al_Fernz


    Day 20 18/4/2008

    Max Rep Upper:

    DB Bench: 26kg DBs x15, x15, x15, x14
    Lat Pull Down/ Seated DB power clean SS: L13/20lb DBs 4x(x10/x12)
    DB MP: 45lbs 4x8
    BB Shrug/BB Curl SS: 100kg/40kg 3x(x12/x10)

    Tough workout. I met a mate I hadn't seen in a while and I chatted so that had a negative effect on the session. Need to up the DB press.


  • Closed Accounts Posts: 1,021 ✭✭✭Al_Fernz


    Day 21: 19/4/08

    ME Lower:

    Squat:
    Bar x12
    60kg x8
    84kg x5
    92kg x5
    97kg x3
    102kg x3
    107kg x3
    110kg x3
    116kg x3
    93kg (3x6)

    Reverse Lunge
    60kg 3x16, 1x14(i.e 8 each leg)

    Hyperextensions
    15kg 4x15

    Hanging Leg Raises
    4x15


    Good workout. Added 2kg onto my squat. Spotter reakons I still had another rep in me at 116kg. Hopefully, I'll break 120 before the end of the program. The rest of the workout was fine. I was pretty shattered from the squats though.


  • Closed Accounts Posts: 1,021 ✭✭✭Al_Fernz


    Day 22: 21/4/08

    Kickboxing - 2hrs

    Very technique focused session. Nothing too heavy.


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  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,647 Mod ✭✭✭✭BossArky


    What weight / height / age are you? Couldn't see it in your log.


  • Closed Accounts Posts: 1,021 ✭✭✭Al_Fernz


    BossArky wrote: »
    What weight / height / age are you? Couldn't see it in your log.

    Hey man, I'm 76kg / 6ft / 23.


  • Closed Accounts Posts: 1,021 ✭✭✭Al_Fernz


    Day 23: 22/4/2008
    ME Upper:

    Bench Press:
    Bar x12,
    60kg x8,
    65kg x5,
    70kg x5,
    75kg x3,
    80kg x3,
    82.5kg x3
    85kg x3

    Chin up:
    BW+7.5kg x12, x15, x12

    Seated Row/Face-pull superset - L14 x10/L9 x10, L14 x10/L9 x10, L14 x10/L9 x 10, L14 x12/L9 x12

    BB Shrug:
    80kg x15
    95kg x12, x12, x12

    BB Curl
    42.5kg x10, x6, x5
    40kg x10

    Bench went up again. Hopefully I'll hit 87.5 next time - fingers x'ed.

    Still had lots in the tank by the end of the session.


  • Closed Accounts Posts: 1,021 ✭✭✭Al_Fernz


    Day 24: 23/4/2008

    Kickboxing - 2 hours

    Warm-up, Padwork, sparring and stretching


  • Closed Accounts Posts: 1,021 ✭✭✭Al_Fernz


    Day 24: 23/4/2008

    10 mins jogging to track

    40 yard sprints x10

    5 mins mobility drills

    Bulgarian Split Squats
    22kg x12, x12, x12, x12

    Hypers:
    15kg 3x15

    Hamstring curl
    L12 x12
    L14 x12, x10, x10

    Ab circuit x3

    Thoughts:

    I've gotten so slow. I'm not running regularly and it was really a shock to start again. No times on the sprints but I'd say there down on what I used to do.

    Rest of the session was grand. Split squats were very easy.


  • Closed Accounts Posts: 1,021 ✭✭✭Al_Fernz


    Day 25 24/4/2008

    Max Rep Upper:

    DB Bench: 28kg DBs x12, x12, x10, x10
    Lat Pull Down/ Seated DB power clean SS: L13/20lb DBs 4x(x10/x12)
    DB MP: 45lbs x10, x10, x 8, x8
    BB Shrug/BB Curl SS: 90kg/40kg 3x 12/10

    Good workout.


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  • Closed Accounts Posts: 1,021 ✭✭✭Al_Fernz


    Day 26: 25/4/08

    ME Lower:

    Squat:
    60kg x8
    84kg x5
    92kg x5
    101kg x3
    111kg x3
    116kg x3
    119kg x3
    93kg (2x8)

    Reverse Lunge
    60kg 2x16, 2x12

    Hyperextensions
    15kg 4x15

    Hanging Leg Raises
    4x15

    Planning to hit 120 up next week. Feeling a little tired going into this session.


  • Closed Accounts Posts: 1,021 ✭✭✭Al_Fernz


    Day 27:
    Kickboxing - 2 hours

    Not great. I felt very stiff. Not DOMS but my legs didn't want to stretch and felt heavy. Sparred very sluggishly. Mama said there'd be days like this!


  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,647 Mod ✭✭✭✭BossArky


    Al_Fernz wrote: »
    Hey man, I'm 76kg / 6ft / 23.

    Wow, you must be lean! I'm just a kg or two lighter at 5' 7''. Nice bench and squat at that weight / leanness(sp?).


  • Closed Accounts Posts: 1,021 ✭✭✭Al_Fernz


    BossArky wrote: »
    Wow, you must be lean! I'm just a kg or two lighter at 5' 7''. Nice bench and squat at that weight / leanness(sp?).

    Thanks man. I'm happy with the slight improvements I've made with the weights. I'm tall-ish, but I have really long femurs so I find squatting ATG with my legs quite tough.

    I'm more skinny really than lean at this stage :(. I've started to put on some weight recently which should hopefully reverse the "rake-iness" (is this a word?) of my physique. :cool:


  • Closed Accounts Posts: 1,021 ✭✭✭Al_Fernz


    Day 28: 29/4/2008
    ME Upper:

    Bench Press:
    Bar x12,
    60kg x8,
    65kg x5,
    70kg x5,
    75kg x3,
    80kg x3,
    85kg x3
    87.5kg x3 *failed on the second rep spotter helped with those two. I'll have to give this another crack next week.

    wide grip pull up - super slow tempo
    BW x12, x15

    Seated Row/Face-pull superset - L14 x10/L9 x10, L14 x10/L9 x10, L14 x10/L9 x 10, L14 x10/L9 x12

    BB Shrug:
    95kg x12, x12, x12
    60kg (holding for 2 seconds) x15, x15

    BB Curl
    40kg 3x12
    30kg 2x15

    Wasn't feeling in the mood tonight. Need better quality sleep. Also I think I'm feeling a little burnt out from last week when I trained hard everyday - only taking a break on Sunday.


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  • Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    I've been watching and waiting for you to miss a bench. I was wondering how long you could push it for before it caught up on you!!

    If ya miss again next week it's definately time to change the exercises. Maybe to something like an incline bench or close grip bench (I'd personally favour incline because close grip is too similar to normal benching)


  • Closed Accounts Posts: 1,021 ✭✭✭Al_Fernz


    Hanley wrote: »
    I've been watching and waiting for you to miss a bench. I was wondering how long you could push it for before it caught up on you!!

    If I knew that I would have pushed it harder just to prove you wrong!:pac:
    If ya miss again next week it's definately time to change the exercises. Maybe to something like an incline bench or close grip bench (I'd personally favour incline because close grip is too similar to normal benching)

    No you're right. I think I'll start next week. This would have been my 6th week ME training. Although - given the way I started it was actually only my 3rd proper week ME training. I planned to do WS4SB 3 for 8 weeks take a few days off and then try something new. The jump up from 85kgs to 87.5kg felt huge - even though it was only like 2.5kgs.

    I think I'll switch to inclines for 2 weeks and see how it pans out.

    Thanks for the advice man - much appreciated.


  • Closed Accounts Posts: 1,021 ✭✭✭Al_Fernz


    Day 29: 30/4/2008

    Kickboxing - 2 hours

    Balls to the wall session. Warm-up took 20 minutes and included non-stop punching on the pads followed by 10metre sprints this took 2mins. Then 2 sets of 1 minute wall sits with 10 jumping squats at the end. Streching with a partner was next and we were told to stretch our partner up until the point where they couldn't talk. Pad work and sparring followed. Pretty savage session - just what I needed after that dodgy ME day on Tuesday.


  • Closed Accounts Posts: 1,021 ✭✭✭Al_Fernz


    Day 30: 1/5/2008

    5x 40 yard sprints
    5x 40/40 yard sprints i.e. 40 there and 40 back
    Mobility drills
    30 minutes stretching

    Nice and easy. Big sprinting improvement.


  • Closed Accounts Posts: 1,021 ✭✭✭Al_Fernz


    Day 31: 2/5/2008


    Registered User

    Join Date: Feb 2008
    Posts: 248
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    Day 25 24/4/2008

    Max Rep Upper:

    DB Bench: 28kg DBs x12, x12, x14, x13
    Lat Pull Down/ Seated DB power clean SS: L13/20lb DBs 4x(x10/x12)
    DB MP: 45lbs x9, x9, x 8, x8
    BB Shrug/BB Curl SS: 90kg/40kg 3x 12/10

    Felt tired - pushed through it.


  • Closed Accounts Posts: 1,021 ✭✭✭Al_Fernz


    Day 32: 3/5/08

    ME Lower:

    Squat:
    Bar x12
    60kg x8
    70kg x5
    92kg x5
    103kg x3
    120kg x2
    93kg (x10,x8,x8)

    Reverse Lunge
    60kg 3x16

    Hyperextensions
    15kg 4x15

    Hanging Leg Raises
    4x15

    Totally wussed out of the 120x3. The first two were handy, but I don't know what happened for the last one. Spotter was shocked that I didn't go for it.

    Pretty wrecked after that session. The rest today and tomorrow should set me up nicely for tuesday.


  • Closed Accounts Posts: 1,021 ✭✭✭Al_Fernz


    Day 33: 6/5/2008
    ME Upper:

    Incline Bench Press:
    Bar x12,
    40kg x8,
    50kg x5,
    60kg x5,
    65kg x3,
    70kg x3,
    75kg x3
    77.5kg x3
    80 x3 Spotter said he didn't touch the bar - I'd like to believe him.

    wide grip pull up - super slow tempo
    BW x14, x14

    Seated Row/Face-pull superset - 4x (L14 x10/L9 x10)

    BB Shrug:
    95kg x12, x12, x12, x15

    BB Curl
    40kg 4x12

    Music- rage against the machine - renegades

    Comments-
    Good workout. I felt full of energy after the extra day's rest over the weekend.

    I found the incline bench a lot tougher than flat - but I suppose thats the way its supposed to be. After the few warm-up sets I was confident in my form. The rest of the session was fine. I thinking of doing one more week of WS4SB (8 weeks in total) and then maybe moving onto something different.


  • Closed Accounts Posts: 1,021 ✭✭✭Al_Fernz


    Day 34: 7/5/2008

    Kickboxing - 2 hours.

    Good training session. Hall was like a sauna - and my tee was stuck to me by the end! Sparred the best I've done in a while - until I got poked in the eye.


  • Closed Accounts Posts: 405 ✭✭Patto


    Hey Al_Fernz,

    You've been doing some really good work.

    Do you compete as kickboxing? Do you find much carry over from the weights to the kickboxing or visa versa?

    Patto.


  • Closed Accounts Posts: 1,021 ✭✭✭Al_Fernz


    Patto wrote: »
    Hey Al_Fernz,

    You've been doing some really good work.

    Do you compete as kickboxing? Do you find much carry over from the weights to the kickboxing or visa versa?

    Patto.

    Hey Patto,

    Thanks for the encouragement.

    I used to do every tournament I could when I started kickboxing. However, in the last year I've only really done one - due to injuries and loss of form. However, I've had a decent run with training recently and I'm starting to get sharp and hit form again. Hopefully, I'll start competing again soon - my trophy cabinet is starting to luck a bit bare:pac:

    I'm not really sure that there's much of a carryover between the weights and kickboxing. I fight semi-contact so its more about timing and speed rather than power. This is a random video of the type of sparring I do:
    http://www.youtube.com/watch?v=cwFAUUOuQS4

    I only really took up weights because I had a hamstring injury last year and the physio recommended that I lift some iron as part of rehab. After my first session I knew that I was hooked.

    I used to go kickboxing 3-4 days a week as oppose to 1-2. When I was doing this I was a much better fighter. So, in a way lifting has hindered my kickboxing. However, I could never give up lifting now because I love it too much. Right now I'm trying to balance the two. The variation between the two helps to motivate me because I find that my motivation levels drop when my training becomes too repetitive.

    Keep up the good work yourself mate!:)


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