G's Tactical Barbell / MT Log

[Genghiz]

MxS (Fighter template)

Bench 175 5 x 5 (70%)
Squats 260 3 x 5 (70%)
Pull-ups (BW): 3 X 10

Loads waved back down to 70%. Felt ridiculously easy, it was a good day.

 

[Genghiz]

"E"
Triples:

Battle Ropes x 10mins
Run (treadmill) x 10 mins
Row x 10 mins

= 30 mins keeping heart rate between 130-150ish. Makes getting in the steady state aerobic work a whole lot less monotonous!

 

[Genghiz]

MT

Jump rope/stretching x 10
Pads - knees/elbows emphasis
Sparring x 3 min rds
Cool down/stretch

 

[Genghiz]

Max-Strength (Fighter template)

Bench 175 4 x 5 (70%)
Squats 260 5 x 5 (70%)
Pull-ups (BW): 3 X 10

Higher volume session today.

 

[Genghiz]

"E"
Triples

Heavy Bag x 5 mins
Jump Rope x 5 mins
Treadmill x 5 mins
x 3 rounds

= 45 minutes at roughly 145-150bpm

 

[Genghiz]

MT

Jump Rope x 10 mins
Stretching
Partner Drills/combos
Heavy Bag kicking drills
Sparring x 1 min rds
Cool down

 

[Genghiz]

Fighter Template (TB)

BP 210: 5 x 5
SQ 295: 3 x 5
DL 280: 1 x 5 (work set)

80%RM

Finisher:
Chins 3 x10

 

[Genghiz]

HIC
Devil's Trinity (TB2)

KB Swings x 1 min
Burpees x 1 min
Heavy Bag x 1 min
Rest x 1 min
X 4 rounds

One of my favourite HICs in the TB2 training vault...one of these days I'd like to try the sparring/partner version.

 

[Genghiz]

Fighter Template (TB)

BP 210: 5 x 5
SQ 295: 1 x 5
DL 280: 5 x 5 (work sets)

Focused on DL today. Last strength session of the week...love going all out on the pulling when I know I have a couple days to recover. Kept the squat groove greased by getting one work set in.

80%RM

Finisher:
Chins 2 x 15, 1 x 10

 

[Genghiz]

LISS x 60 trail run

Super slow (140-150bpm) and easy. I find that these long slow runs speed up my recovery after a deadlift session as long as I stay low intensity.

 

[vision1]

Really liking this log ... might need to pick up the TB books

 

[Genghiz]

Really liking this log ... might need to pick up the TB books

Thanks! Yeah they're solid. I use some of Joel Jamieson's stuff as well, they're both pretty compatible.

 

[Genghiz]

Strength (TB Fighter)

Squat: 325 (4 x 3)
Bench: 220 (4 x 3)

Chins: 3 x 15
Dips: 3x15

90%

 

[Genghiz]

MT:

Jump rope x 10 mins
Stretching

Round Robin 1 min sparring
Sparring x 3 min rds
Heavy Bag kicking drills

Cool down

One of the occasional sparring intensive classes. Lots of fun, worked up from round-Robin style one minute rds to 3 min match ups.

 

[Genghiz]

Max-Strength (TB Fighter)

Bench 175 4 x 5 (70%)
Squats 260 3 x 5 (70%)
Pull-ups (BW): 3 X 10

Planning on going for a long LISS tomorrow so kept the squat sets at minimum.

 

[Genghiz]

Apex Hills
w/24kg kettlebell
x 10

Decided to hit Apex instead of LISS. Left the Beast at home and did an "easier" version with the 24.

 

[Genghiz]

Yesterday MT:

Jogging/warmup x 10 mins
Combo drills (solo)
Pads
Partner drills (combos back & forth)
Cool down

Technique intensive class, no sparring. All about drilling longer combos.

 

[Genghiz]

Maximal Strength
Fighter Template(TB)

BP 210: 4 x 5
SQ 295: 4 x 5
DL 280: 1 x 3
80%RM

Finisher:

4 Min Tabata Run

Always amazes me just how long 20 seconds can seem.

 

[Genghiz]

MT:

Jump rope x 5 mins
Jogging x 5 mins
Shadow boxing/combo drills
Pads
Sparring 3 x 5
Heavy Bag
Cool Down

 

[Genghiz]

Max-Strength

BP 210: 4 x 5
SQ 295: 1 x 5
DL 280: 5 x 3

80%RM

Went to town on the deadlifts, felt like that kind of day. Just one work set of squats to grease the groove and leave room for the deads.