Mighty's road to Almightiness!

Discussion in 'Training Logs' started by MightyMX, Mar 17, 2017.

  1. MightyMX White Belt

    MightyMX
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    Hello, sherdoggers!
    I've been in and around martial arts for quite some time, having done 8 years of shotokan karate and a little bit of kickboxing. I recently started doing BJJ and got back into kickboxing. With all these, I've never been in good shape all my life so I decided to keep a log here. My short-term goal being to get some good conditioning.
    I'm 173cm tall (around 5'6'') and weigh 83-84kg (185 lbs)

    Currently, this is my program:
    Monday: BJJ
    Tuesday: Jogging (building aerobic cardio for now)
    Wednesday: Strength training
    Thursday: Kickboxing
    Friday: BJJ
    Saturday: Jogging
    Sunday: rest.

    For the jogging part, it's obvious I'm doing LISS, aiming for 1 hour of running each time.
    Having only one day of strength training, I'll try to do a full body workout with 2 types alternating (one week deadlift, one week squats as main exercises).

    My current max weights used were:
    - squats: 90kg (198 lbs) for 2 sets of 5 reps
    - deadlift: 105kg for 5 reps, 120 one rep max
    - bench press: 60kg (132 lbs) for 2 sets of 5

    For the 2 alternating workouts I'm thinking:
    Week 1: 5x5 squats, pull ups (or working towards them), 5x5 bench press, bulgarian split squats, TRX rows.

    Week 2: 5x5 deadlifts, 5x5 bench press, pull ups or TRX rows, dips.

    Any suggestions/advices/help are/is welcome.
     
    #1
  2. MightyMX White Belt

    MightyMX
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    today's rain kept me away from jogging so I went to the gym:

    deadlift: 5 reps x70kg (154 lbs), 5x70, 5x70, 5x70, 5x70
    back extension: 6x5kg (11 lbs), 7x5, 6x5 (slow negative), 7x5, 6x5
    bench press: 5x30kg (66 lbs), 5x40kg (88 lbs), 5x50 (110 lbs), 5x50, 5x50
    trx rows: 6, 7, 8, 6, 7
    dips: 5, 5, 5, 5
     
    #2
  3. MightyMX White Belt

    MightyMX
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    wednesday's (22nd march) workout:

    squats: 5x60kg (132 lbs), 5x70 (154 lbs), 5x70, 5x70, 5x70.
    scapula retractions: 10 reps, 10, 8, 10, 10
    bench press: 5x40 (88 lbs), 5x40, 5x40, 5x45 (99lbs) - slowly negatives on the last set
    bulgarian split squat: 5x20 (44lbs), 5x10, 5x20, 10x20, 6x20

    also did some grip work.
     
    #3
  4. MightyMX White Belt

    MightyMX
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    28th march: light training for the 5k I signed up for

    today (29th march):
    deadlift: 5x80kg (176lbs), 5x80, 5x80, 5x80, 5x80
    back extensions: 5x10kg (22lbs), 5x10, 5x5 (11lbs), 9x5 all sets with slow negatives
    bench press: 5x40kg (88lbs), 5x50kg (110 lbs), 5x50, 5x50, 5x50 all sets with slow negatives
    trx rows: 9, 10, 9, 7.
     
    #4
  5. MightyMX White Belt

    MightyMX
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    30th march: felt good and went for an active recovery, 50 minutes jogging and foam rolling
     
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  6. Sano Brown Belt

    Sano
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    Welcome to the logs! Have fun with your training!
     
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  7. MightyMX White Belt

    MightyMX
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    thanks man
     
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  8. MightyMX White Belt

    MightyMX
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    april 1st: 57 minutes jogging, feeling better and better.

    Next saturday (april 9th) will be my first ever 5K.
     
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  9. MightyMX White Belt

    MightyMX
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    felt kinda tired today so I did an easier workout.
    4th april:
    squats: 10x60kg, 10x60, 10x60, 7x60,
    hanging scapula retraction: 10, 10, 8, 10, 10
    bench press: 8x40kg, 8x40, 8x40, 8x40
    bulgarian split squat: 5x20, 5x20, 5x20
     
    #9
  10. MightyMX White Belt

    MightyMX
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    9th april I took part in the 5k race. I finished the race in (most likely) under 40 minutes.

    11th april, gym workout:
    deadlift: 5x80kg (176 lbs), 5x80, 5x80, 5x80, 5x80
    back extension: 7x5 (11 lbs), 7x5, 8x5, 7x5 (tried a set with a barbell to see the difference)
    bench press: 5x40 (88 lbs), 5x50 (110 lbs), 5x60 (132 lbs), 5x50, 5x50
    trx rows: 10, 7, 10,8, 9
    + grip work.
     
    #10
  11. MightyMX White Belt

    MightyMX
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    12th april: 44:24 jogging
     
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  12. MightyMX White Belt

    MightyMX
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    18th april, strength/endurance circuit training:
    chin ups: 3, 3, 3, 3
    push ups: 10, 10, 10, 10, 10
    squats: 20, 20, 20, 20, 20
    chair dips: 10, 10, 10, 10, 10
    planks:30 sec, 30 s, 20 s, 20 s, 20 sec

    after the 4th circuit, I replaced chin ups with
    hanging scapula retraction: 5
     
    #12
  13. MightyMX White Belt

    MightyMX
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    25th april:
    squats: 5x50kg, 5x70, 5x80, 5x80, 5x80
    scapula retraction: 5, 7, 7, 7, 7, 5
    bench press: 5x40kg, 5x60, 5x60, 5x65, 5x50
    bulgarian split squat: 7x20kg, 7x20, 7x20, 7x20
    dips: 5, 6, 7, 5, 5
    plank: 4 sets of 30 seconds
    v-ups (not exactly those): 15, 15, 15, 10
    side plank: 3 sets of 30 seconds
     
    #13
  14. MightyMX White Belt

    MightyMX
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    NEW PR ALERT
    I bought a lifting belt yesterday, so I had courage to go heavier with the deadlifts

    deadlift: 5x60KG, 5x80, 5x100 (the PR), 5x90, 5x90
    back extension: 8x5kg, 7x5, 8x5, 8x5 (slow negatives)
    bench press: 5x40, 5x50, 5x60, 5x45
    trx row: 10, 10, 10, 9, 10
    incline dumbbell press: 10x10kg, 12x10, 13x10
    seated shoulder external rotation: 10x2,5kg, 10x2,5
    plank + side plank: 3 sets of 30 seconds

    Effects: back sore as fuck, chest, leg + butt slightly
     
    #14
  15. MightyMX White Belt

    MightyMX
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    went jogging, 57:55, kinda pushed myself
     
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  16. MightyMX White Belt

    MightyMX
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    6th may jogging: 48:41
     
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  17. MightyMX White Belt

    MightyMX
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    13th may, new squat PR:
    squats: 5x60kg, 5x80, 5x100, 5x80, 5x80
    scapula retractions: 6, 8, 6, 6, 6, 6
    bench press: 5x40kg, 5x55, 5x55, 5x55, 5x55
    bulgarian split squats: 7x20, 7x20, 7x20 (10kg dumbbells in each hand)
    dips: 6, 9, 7, 7
    planks: 3 sets of 30s
    side plank: 2 sets of 30s

    16 may: 50 minutes jogging
     
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  18. MightyMX White Belt

    MightyMX
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    23 may, great jogging session. I got runtastic and I've got distance too: 8.6km in 57:06

    25th may (today) new deadlift PR:
    deadlift: 5x80kg, 3x120 (PR, video lower), 5x100, 5x80
    back extension: 5x10, 6x10, 8x10, 7x10
    bench press: 5x50, 5x60, 5x60, 5x70, 5x50
    trx rows: 10, 10, 10, 8
    dips: 8,7, 6, 6

    video:
     
    #18
  19. MightyMX White Belt

    MightyMX
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    last few work outs:
    back- pull ups: 5, 4, 4, 3
    chin ups:3
    eccentric neutral grip: 4, 6, 5,4
    ring rows: 8, 10, 6
    abs - plank: 3x30s
    side plank: 3x30s

    push workout
    dips: 4, 4, 4, 4, 5, 5, 5, 5, 5, 5
    negative dips: 5, 5, 5, 5
    push ups: 10, 8, 6, 6 ,6 ,6
    incline push ups: 10, 8, 6, 7, 7

    and 2 jogging sessions of 30 minutes.
     
    #19
  20. MightyMX White Belt

    MightyMX
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    last 2 workouts:
    back: pull ups: 5, 4, 3, 3,2
    negative pull ups: 6, 10, 7, 5
    horizontal row: 10, 7, 12, 10
    plank: 3x30s
    side plank: 3x30s

    push
    dips: 10 sets of 5 reps
    negative dips: 7, 8, 8, 8, 8
    push ups: 8, 9, 9, 9, 8, 8
    incline push ups: 10, 10, 10, 8
     
    #20

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