Unleashing The Beast Within

Thursday, April 20th

Kick Boxing
Shadow Boxing - 5 mins
Pads - 5 mins x2

Grappling
20 mins
 
Friday, April 21st

Bench Press
80x5
100x3
110x3
115x3
120x3/3/3/3/2+F/3
3535

A. Pull-ups
x10 x5

B. Incline Press
60x10 x3
1800

A. Incline DB Flies
15/20/20 x15

B. Supine-grip Pull-aparts
MB+SMBx15 x3

C. GHD Sit-ups
x15 x3

A. DB Curls
12.5x10
20x10
25x8

B. Kneeling Single-leg Leg Curls
x15 x3


Back, obliques, intercostals, and forearms have decent DOMS.
 
Saturday, April 22nd

Power Snatches
40x5
50x3
60x3
65x3
70x3
65x3
60x3

Resisted Sprints
20m x6

A. Seated Cable Rows
x12 x4

B. Lateral DB Raises
7.5/10/10 x20


Gave 70 a try on the power snatches and also tried out my new "exergenie" for resisted sprints.


 
Monday, April 24th

Bench Press
80x5
90x5
100x5
110x5 x7
110x4+F+2
5970

Chin-ups
x15 x6

A. Incline DB Flies
12.5/17.5/17.5 x20

B. Face Pulls
x20 x3

C. Roll-outs
BW/+20/+20 x20


I wanted 110x5 for 8 sets, but I missed the last rep (I think I was just mentally spent by the 8th set).


And this is a video I spent a shitload of hours making, about my team this season:
 
Last edited:
Tuesday, April 25th

Grappling
Warmup
Flow ~45 mins
Wrestling Technique ~15 mins
 
Wednesday, April 26th

Power Snatch
50x3
60x3 x2
70x3 x4

Bench Press
80x5
90x3
100x3
110x3

Paused Bench Press
110x3 x5
110x5

Chin-ups
x10
[+20kg] x8 x3
[+27.5kg] x8 x2

A. Incline Cross-over Flies
x20 x3

B. Prone-grip Pull-aparts
MBx20 x3

C. Sit-ups
x10 x3
 
Friday, April 28

Bench Press
80x5
100x5
110x3
120x2
130x1
135x1 +2.5 kg PR
120x4 x2
120x3+F+1
3175

A. Pull-ups
x12 x5

B. DB Flies
20x12 x3

A. DB Curls
20x12 x3

B. Supine-grip Pull-aparts
SMBx15 x3

A. Close-grip Overhead Press
20x8 x3

B. Roll-outs
x20 x2
 
Last edited:
Thanks, @MilkManUK

I'm shooting for 140 and, until I get there, small PR's don't really feel like actual PR's.//
 
Saturday, April 29th

Power Snatches
60x3 x3
70x3 x3

Overhead Press
60x6 x3

Chin-ups
x15 x5

DB Bench Press
20x20
27.5x20 x3

A. Kneeling Single-leg Leg Curls
x15 x3

B. Lateral DB Raises
7.5x20 x3

C. Seated Cable Rows
x20 x3


Basketball
3-on-3 pick-up game - around 30 mins
 
Tuesday, May 2nd

Bench Press
80x5
90x5
100x5
110x5
115x5 x6
5350

Resisted Sprints
20m x8

Sprints
20m x4

Chin-ups
x12
[+10kg]x10
[+20kg]x10 x5

A. Incline DB Flies
12.5x20
15x20 x3

B. Prone-grip Pull-aparts
MBx20 x4

C. Sit-ups
x10 x4
 
Wednesday, May 3rd

Paused Bench Press
80x5
90x3
100x3
110x3
115x3 x3

Bench Press
100x9 x2

Pull-ups
x12 x6

A. Cross-over Flies
x20 x3

B. Face Pulls
x20 x3

C. Preacher Curls
x12 x3
 
Friday, May 5th

Bench Press
80x5
90x5
100x5
110x3
120x2
125x3
110x7 x3
110x6+F
110x6

Chin-ups
x16 x5

A. DB Flies
12.5x20 x3

B. Supine-grip Pull-aparts
MBx20 x3

C. Squats
20x20 x4

GHD Sit-ups
x20 x3


This first time in my training life that an upper-body-only session got me truly exhausted. Up to now my upper body felt tired, but I never got the type of your-very-soul-feels-exhausted tired that stuff like heavy squatting gets you. Well, today's bench work did just that.

Fun Trivia: Took me exactly one month to get from 125x2 to 120x3.
 
miaou said:
Thanks, @MilkManUK

I'm shooting for 140 and, until I get there, small PR's don't really feel like actual PR's.//
Click to expand...


Number chasing hoe.

Congrats tho. Happy to see your shit is holding up relatively well.
 
belph said:
Number chasing hoe.

Congrats tho. Happy to see your shit is holding up relatively well.
Click to expand...
Thanks breh. My hip Is fucked, but the shoulders are holding up incredibly well.
dawgpnd81 said:
That thing you used for sprints looks fun as hell.
Click to expand...
Yeah, I ordered it without ever trying one. I'm happy with how it works, I think it was a good investment.
 
Monday, May 8th

Plyo Tuck Jumps
x10 x3

Bench Press
80x5
100x5
110x5
115x5
120x4
100x5
110x5
115x5
120x3
100x9+F

RDLs
80x10 x3

Chin-ups
x10
+10x8
+20x8
+25x8 x3

A. Incline Cable Flies
10x20 x3

B. Supine-grip Pull-aparts
SMBx20 x3

C. Roll-outs
x20
+20x20 x2


Bench felt weaker than normal, after 2 days off. I've also hit a volume PR (over 61 tons in the last 30 days). I think it's time to take a few easier sessions.
 
Tuesday, May 9th

Power Snatch
60x3 x6
70x2 x3
75x1
80x1

Squats
60x10
80x10
100x10


Snatches generally inexplosive/out of groove. 80 was pretty low for a "power" snatch.

Generally been feeling off the last few days, despite getting good amounts of sleep. I attribute it to hay fever.
 
Wednesday, May 10th

Paused Bench Press
80x5
90x3
100x3
110x3
115x3 x5
115x4+F

Pull-ups
x13 x6

A. DB Flies
17.5x20 x3

B. TRX T's & Y's
x10+10 x3

C. Sit-ups
x12 x3

DB Curls
15x20 x3


Bodyweight this morning = 90.9 kg.
 
Last edited:
Friday, May 12th

Bench Press
80x5
100x5
110x3
120x3
130x2
120x4 x3
120x3+F+2

Chin-ups
x10
12x8
24x8 x3

RDLs
60x10
80x10
90x10
100x10

A. Incline DB Flies
20x15 x3

B. Face Pulls
SMBx15 x3

C. Hanging Leg Raises
x10 x3
 
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