Westside for skinny backstards III

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.

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.

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.

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!

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

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.

Arsenal1986 wrote: »

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!

Arsenal1986 wrote: »

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

Good call

Arsenal1986 wrote: »

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

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!

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

Day 19: 17/4/08

Kickboxing - 2 hours 15 mins

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.

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.

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.

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.

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.

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.

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.

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.

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.

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!:)