Maroon's training log - take two

[maroon]

Saturday 19th September - Workout A/MIXED:

First day back at the gym after a week of illness.

Squats:
20kg 1x10
20kg 5x5
50kg 1x5
70kg 1x5

90kg 3x5

Hips were really stiff after illness. Got better 2nd working set. These are so much harder below parallel than how I used to do them. I am happy I fixed it, yet it feels progressing at proper range of motion will be so much harder. Good stuff really.

Bench Press:

20kg 1x10
20kg 3x5

50kg 1x5

80kg 1x6
Did another two reps for a set of 8, but spotter supported me on the last two so I did not count them.

60kg 2x10 - fast bar speed. No bouncing of course.

Dips:
6 x 5 x 4 PR

Inverted Rows:
8 x 6 x 5 - Feet elevated

Reverse crunches
Doing tonight

According to http://www.weightrainer.net/training/coefficients.html , my estimated 1RM on benchpress is 92.88kg / 204lbs .

The 80kg shot up on the first two reps so I don't feel this being out of my league. How the bench felt today makes me very happy. When I first started strength training my upper body felt utterly hopeless.
Dips felt solid today too, I am now comfortably scoring over 12 reps in total.

Bring on the coming week!

[maroon]

Monday 21st September - Workout B:

SQUATS
20kg 1x10
20kg 5x5
50kg 1x5
70kg 1x3

92.5kg 3x5

Takes effort. Real close to bodyweight squats at proper range of motion now. 100kg on the horizon. I have squatted that quite a few times before, but never for my working set.

OHP
20kg 3x5

52.5kg 3x5

Somebody waiting for power rack. They had already waited through my squats so felt a bit bad about hogging it for my 3-4 minute breaks here. Made it 3x5 and did some solid presses overall.

Deadlifts
50kg 1x5
100kg 1x1

125kg 1x5

Double overhand grip. Struggling with grip/dl's at this weight.

Chin ups
7 x 4 x 4
Really though today

Static holds with 30kg dumbells:
1x30s

HAHA. My grip was so fried at this point I started laughing at my own facial expressions in the mirror, and almost dropped the one in my left hand

Prone bridges
3x30s

With my muay thai being weaved in I am going to do 3x5 on squats. Not sure about the other exercises yet. Would be nice to keep 5x5 for bench and ohp.

[maroon]

Quick note for the log: was bloody starving going into the gym today! Will have to start bringing a second meal in for work again to have an hour or two before I head to gym...

Unsure if I should call 3x5 OHP at 52.5kg a PR or not, 50kg 5x5 may be tougher overall and I already pressed this.

[maroon]

Tuesday 22nd September - Muay Thai:

This was so tough my body is shaking and I was almost sick on the mat. I also found out I can't do clapping pushups, especially not after a workout that intense.

Time to harden the fuck up or die trying.

[maroon]

It's now the following morning. Wednesday 23rd September.

I've had several nights in a row now with little sleep, and the little sleep I've had has been pretty rubbish. I am not sure if I will be recovered enough for the gym again tonight. Will see later in the day.

[maroon]

Thursday 24th September - Muay Thai:

I have been in DOMS-Hell since tuesday. Today's session was not as rough.
Lots of shadow boxing and pad work. Some simple combinations. Knee raises etc etc.

Probably worked out to about 50 pushups and 50 situps throughout the session. Maybe more pushups, lost count a bit after the 4th set of 10.

Going to do my best to make it into the gym tomorrow for some lifting.

[ArthurNijkamp]

Hmmm, your workout regime still seems brutal to me...
You started hardening up yet?

[FiveByFive]

Just starting out MT myself maroon. I had been boxing for a few months prior but switched over recently. How're your shins feeling?

[maroon]

Hmmm, your workout regime still seems brutal to me...
You started hardening up yet?

Yes, my conditioning has picked up a lot already. But the intensity of the sessions is increased as well.
It is quite brutal, but I don't think I will be going ahead with my original plan. The MT sessions are simply too intense and will not allow me to recover properly in between. At least not at my current fitness level. I wake up the next day and I ache in muscles I never knew existed before

I am drafting a new idea:

Monday: SL
Tuesday:Muay Thai
Wendesday: Rest
Thursday:Muay Thai
Friday: Rest
Saturday: SL
Sunday:Rest

This only means I lift twice a week. However at this point I really need to keep up with the Muay Thai or I will fall too far behind the others technique wise (right now I'm doing pretty well!). In a month or two I can reconsider and perhaps replace a Muay Thai session with lifting. Perhaps alternate... In hindsight I have usually lifted twice a week anyway.

Just starting out MT myself maroon. I had been boxing for a few months prior but switched over recently. How're your shins feeling?

Sweet. The boxing will help They do interconnect a lot. Footwork is quite different though, as far as I know. Shins are fine. No heavy sparring yet as the majority of the group are new to MT. It seems the coach' main focus at the moment is bringing the stamina and basic technique up several levels.

Throughout the workouts we are pretty much greasing the groove on pushups/situps while the pulse is through the roof.

[maroon]

Saturday 26th September - Workout A/MIXED:

Felt really weak today and did not feel motivated. Thinking of maybe going cold turkey on alcohol for a few months to see how my body responds.

Squats:
20kg 5x5
50kg 1x5
60kg 1x5

70kg 1x3
90kg 1x1

95kg 3x5 PR

Bodyweight squats. Nuff' said. Much tougher at proper depth. These did not come easy today. Not pleased with bar speed, but it went out of the hole

Bench Press:

20kg 1x10
20kg 3x5

50kg 1x5
60kg 1x3
70kg 1x1
75kg 1x1

77.5kg (1x3, 1x5).
60kg 3x10

This was never going to happen today. Bar felt tonnes heavier than my 80kg effort last week at 6 reps.
Had a spotter my second set (gym staff). Said I seemed to have a lot of raw power (said I could probably bench 100-110kg for a single rep) but my balancing lagged compared to raw power. He recommended I work hard a bit further away from max effort and at higher reps to get my technique and balancing better (at descent especially).

May soft deload to 70kg and really work hard on the technique and balancing. Main issue today however was a horrid week of sleep/eating and went out for drinks yesterday. 70kg feels a LOT lighter than 77.5 or 80, it's almost scary.

and then

Dips:
6 x 4 x 3

Inverted Rows:
8 x 6 x 5 - Feet elevated. Can't seem to progress on these buggers

Reverse crunches
3x12. Straight knees.

[maroon]

Going to have to pick my eating back up.

Since I met my first bodyweight goal of mid 90s kg I have slacked pretty bad with the eating. Bodyfat % has gone down slightly perhaps and I've remained about the same weight.

I am now 95kg but my arms/legs are still quite slender. I have a long way to go in terms of strength still as well. Time to EAT and re-asses around the 100kg mark I think. I am not sure what my "superfit" bodyweight will be but I would not be overly surprised if it was 105kg+.

Gaining this time around may be a bit more difficult as I am doing the intense Muay Thai sessions twice a week. I am keeping that up though, it will bring my overall fitness levels up considerably over time.

[ArthurNijkamp]

Going to have to pick my eating back up.

Since I met my first bodyweight goal of mid 90s kg I have slacked pretty bad with the eating. Bodyfat % has gone down slightly perhaps and I've remained about the same weight.

I am now 95kg but my arms/legs are still quite slender. I have a long way to go in terms of strength still as well. Time to EAT and re-asses around the 100kg mark I think. I am not sure what my "superfit" bodyweight will be but I would not be overly surprised if it was 105kg+.

GOMAD, perhaps?

[maroon]

Sunday 5th october - Workout B:

No working out last week. Been struggling with motivation to hit the iron as there is so much happening right now. I'll get back to it. Had a chance to go last night so I did.

SQUATS
20kg 1x6
20kg 5x5
40kg 1x5
60kg 1x5

80kg 1x3

90kg 3x5

Stiff and akward. I honestly don't think I'd manage bodyweight squats today so in hindsight I'm pleased I didn't try. I don't like how my flexibility goes bad so extremely fast without regular squats.

OHP
20kg 2x5

40kg 5x5 (30s-1min between rests. Easy enough.)

55kg 2x1

Being able to press the big wheels (60kg) is becoming increasingly more realistic.

Deadlifts
60kg 1x5

100kg 1x10
100kg 1x1

Double overhand grip. A set of 10 was an interesting experience.

Chin ups
7 x 6 x 4

Dips (Straight legs, heels on floor)
3x15

As you can see I've started to deviate from the original program a bit. I am struggling with getting the time to work out regularly recently and I therefore can't keep the linear loading up

[bluestreak]

Congrats on the BW squats earlier. That's a big milestone.

I hear you on the motivation and other things getting in the way. Very hard to be successful in many things at once. Really important to be able to balance things appropriately without giving up/stopping any one thing.

Not that far from a 100 kg squat - keep going!

[maroon]

Congrats on the BW squats earlier. That's a big milestone.

I hear you on the motivation and other things getting in the way. Very hard to be successful in many things at once. Really important to be able to balance things appropriately without giving up/stopping any one thing.

Not that far from a 100 kg squat - keep going!

Hey Bluestreak! Great that you are coming on the forums more often again
As you can see I managed to gain weight too

Squat difficulty raised exponentially for me once I identified lack of depth and fixed it. Still, feels good to know I am going deep enough and am strong enough to do so with my own bodyweight on my back for working set.

I plan to do a massive eatbig/gomad dash along with regular lifing soon. I just have to time the both at once; at a time when work and other things aren't interfering to much! I hope for some nice strength increase during this period and I look forward to it. For now I'll just do my best and hit the iron whenever I possibly can.