G's Tactical Barbell / MT Log

Strength:

Squat: 325 3 x 3
Bench: 220 5 x 3
DL: 3 x 135, 2 x 225, 1 x 305

90%

Triples are my favourite. Went higher volume with BP today, Was a really good training session.
 
Muay Thai

Jump rope x 10mins
Shadow boxing/combos
Partner drills/pads
Heavy Bag
Light circuit training finisher
Cool down
 
Strength (TB Fighter template)

Squat: 325 4x 3
Bench: 220 3 x 3
DL: 3 x 225

Pull-ups 3 x 10

90%

My shoulder was bothering me right in that spot that the bench press usually hits, so I dialled back on the volume. Hopefully this isn't the start of anything chronic.

Greased the groove with a set of light deadlifts, and added some pull-ups to round things off.
 
FunRun x 60 Minutes:

3 pistol squats
10 push-ups
20 sit-ups

Slow/Easy pace for the run, with a stop every 3-7 mins to do the above.
 
MxStrength/TB Fighter template

Bench 175 3 x 5 (70%)
Squats 260 5 x 5 (70%)
Pull-ups (BW): 3 X 15

Light (70%) week, loads waved down. Good news is no shoulder pain today! Kept the bench volume minimal just in case.
 
Going to take 4-6 weeks off the Muay Thai and run a Base Building block. No heavy lifting (no maximal-strength trg), just aerobic base building and strength-endurance.

I do this once or twice every year to give the body, mind and CNS a break. Gives me a chance to level up my conditioning for Muay Thai as well.

My training will be mostly based around Tactical Barbell 2's Base Building Protocol, along with elements of Maff Method.

Strength-Endurance circuit will consist of:

2H KB Swings
Goblet Squats
Push-ups
Chins

"E" or Endurance work will consist of:

LISS
Fun-Runs
Triples (using Muay Thai drills)
Swimming (occcasional)

Tomorrow will be Week 1/Day 1!
 
Wk 1/D1
Strength-Endurance (TB2)

2H KB Swing - 16kg
Goblet squats - 16kg
Push-ups
Chins

3 x 10

Had to break the last two rounds of chins into sets of 7 and 3, and then 5 and 5.

All in all a pretty good session.
 
Week 1/SE#2

2H KB Swing - 16kg
Goblet squats - 16kg
Push-ups
Chins

3 x 10
 
Monday wk1/d3
"E"

LISS x 60 mins
130-150bpm
Trail Run

Nice easy session.
 
Week 1
Strength-Endurance#3

2H KB Swings - 16kg
Goblet squats - 16kg
Push-ups
Chins

3 x 10

Missed my designated SE day this week due to general laziness. Made up for the missed session today.

Chins are feeling tighter already, although I had to break up the last set into two mini sets of 5.
 
Yesterday:
"E"
Triples

Battle Ropes x 10mins
Treadmill jog x 10 mins
Heavy Bag x 10 mins (low intensity)
 
Week 2
SE#1

2H KB Swings - 16kg
Goblet squats - 16kg
Push-ups
Chins

3 x 20

Things are starting to get challenging with the bump in reps. I ended up breaking the last couple sets of chins into minisets of 5-10. Managed to squeeze out 17 in a row during the first circuit, not bad for having done a couple KB exercises beforehand.

Next session I'll be putting the chins at the top of the list.
 
Week 2
SE#2

2H KB Swings- 16kg
Goblet squats - 16kg
Push-ups
Chins (15+5, 2x10, 4x5)

3 x 20

Still breaking the chins down into smaller sets. I'm hoping as my training progresses I'll have to do this less and less.
 
Yesterday "E" :

Skip x 5 mins
Heavy Bag x 10mins
Treadmill x 10mins
Shadow box x 10mins
Skip x 5

Got my 40 minutes of steady state work in. Kept everything very low intensity and easy.
 
2017.08.12

Week 2
SE#3

2H KB Swings- 16kg
Goblet squats - 16kg
Push-ups
Chins (15+5, 2x10, 2x10)

3x20

Improvement continuity on the chins! Small victory but I'll take it.
 
2017.08.13
"E" Triples

Run x 10mins
Heavy Bag x 10 mins (low intensity)
Run x 10 mins

= 30 mins low intensity/steady state activity
 

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