2024 training log

[Kiwi Tricker]

05/03/2024:

Strength:

Power clean/paused front squat:
60kg x 3/3 x 4

Trap bar deadlift:
60kg x 5
100kg x 5
120kg x 5 x 4

Incline DB press:
20kg x 12
22.5kg x 8 x 3

 

[Kiwi Tricker]

06/03/2024:

Strength:

Paused back squat:
60kg x 5
80kg x 4 x 2
90kg x 3 x 3

Chest-supported incline DB row:
17.5kg x 12 x 4

Tricep pushdown:
80lbs x 12
90lbs x 10 x 3


Muay Thai:

Sparring night. Warmed up with some shadow boxing and bag work. Usual 10 x 3-minute rounds with 40-second rest, changing partners every 2 rounds. Finished the session with intervals alternating between running knees on the bag and shadow boxing, then ab work all together. Good session. Felt alright.

 

[Kiwi Tricker]

25/03/2024:

Conditioning: LISS

Fasted cardio, AM. 6.36km, 40:43, average pace 6:24/km. Average HR 159bpm, and somehow max HR got up to 201bpm, which is wild, and I have no idea why that happened. For first fasted run in a while, not too bad.


Muay Thai:

Warmed up, then held pads for a fighter for a few rounds. Dude has a good kickboxing style, so worked a few tricks with him to add a couple of new tools to his box. After that, into class. Warmed up with 5 or 6 minutes of skipping, another 4 or 5 minutes of shadow, then into some elbow drills. After elbow drills, freestyle pad rounds. Worked 3 x 2-minute rounds with a 30-second break between, then switched to holding for the same. After, switched back, and did just one 4-minute round each, starting off the round with 10 kicks right leg and 10 kicks left leg. Great wee session to get the week going.

 

[Kiwi Tricker]

26/03/2024:

Strength:

1: Paused back squat
60kg x 5
80kg x 4
90kg x 3 x 2
100kg x 2 x 3
60kg x 10 (no pause)

2: Bench press
40kg x 6
50kg x 6
60kg x 5 x 2
65kg x 4 x 3

3: Chest-supported row
20kg x 12
30kg x 8 x 3

4A: KB swing
24kg x 15 x 3

4B: P-bar support leg raises
BW x 8 x 3

 

[Kiwi Tricker]

29/03/2024:

Muay Thai:

Early morning session today. Started off with skipping and shadow boxing, alternating each round for 6 rounds. From there, padwork. Held first, then hit. 3 x 3-minute rounds, 40 seconds break between each. Finished the pad rounds with 10 fast kicks each leg, 10 power single kicks each leg, then 10 fast kicks each leg again. Finished the session with some pull-ups, then sit-ups with a medicine ball to the stomach each rep. Good way to start the long weekend.


Strength:

1: Trap bar deadlift
60kg x 6
100kg x 6
120kg x 6
140kg x 5
160kg x 3 x 4

2: Alternating arm standing DB press
17.5kg x 6/arm x 4

3: Alternating barbell lunges
Bar x 6/leg
50kg x 5/leg x 4

4: Neutral-grip pull-ups
BW x 7, 6, 6, 5 reps

Good little afternoon session. I love public holidays.

 

[Kiwi Tricker]

03/04/2024:

Muay Thai:

Sparring tonight. Turned up early to get a little bagwork done and have a nice, long warm-up. Sparred for the usual 10 x 3-minute rounds, 40 seconds rest, change partner every 2nd round. Due to a sore neck, decided to skip the clinching and finish with some conditioning on my own. 3 x sets of 60 running knees and 20 sit-ups. Felt good.

 

[Kiwi Tricker]

04/04/2024:

Strength:

1: Squats
60kg x 5
80kg x 5
90kg x 4
100kg x 4
110kg x 3 x 3
60kg x 12

2: Bench press
40kg x 6
50kg x 6
60kg x 5
70kg x 4 x 4

3: Chest-supported row
30kg x 8
35kg x 8 x 3

4A: KB swing
24kg x 10

4B: Push-ups
BW x 10 reps

4C: Seated supine-grip DB rear delt raises
2.5kg x 10

Repeat sequence of 4A, 4B, 4C for 8 minutes. Achieved 5 rounds total.


Muay Thai:

Showed up tonight to do just a bit of basic work, especially as was feeling the hefty pasta lunch I had. Decided to warm up with a short run, thought it was about 4-4.5km this loop, but it turned out to be 6.19km, done in 39:10, average pace 6:19/km, average HR 155bpm. Arrived back to the gym just in time to get wrapped up and jump in on the class. Boring, basic, simple tonight - 4 x 5-minute pad rounds, 60s rest between each one. My partner was relatively inexperienced with holding pads freestyle, so that helped me just cruise along a bit. After hitting, my turn to hold, then we all finished with clinch rounds.

 

[Kiwi Tricker]

05/04/2024:

Muay Thai:

Got to the gym extra-early tonight, so warmed up a bit, then held pads. After holding pads, hit pads for a few 3-minute rounds. After that, chilled out, stayed loose, then into sparring. Usual night of 10 x 3-minute rounds, then clinching, then finish with ab work. Mildly regretted the pad rounds once I got into the swing of sparring, but it was good to get them done all the same.

 

[Kiwi Tricker]

07/04/2024:

Recovery day

Had a fast today, only having water, green tea, and black coffee. In addition, had a good sauna and a swim. 40 minutes of sweating in the sauna, a quick rinse off, then treading water while focusing on nasal breathing for 1 x 10-minute set. After that, some breath-holding exercises, then a quick relax in the spa.

Trying to implement this as an active recovery day each week, as well as using the fast as a bit of a refresh to really close off the week and come into the week ahead feeling refreshed. We'll see how it goes over the next while.