G's Tactical Barbell / MT Log

Strength (TB Fighter)

Squat: 325 (4 x 3)
Bench: 220 (4 x 3)
Pull-ups: 3x20

90%

Second set of pull-ups failed at 18. Third set I had to split into two sets of 10.
 
Week 4/2
"E"

Fun-Run x 45 mins:
One ArmPush x 3/arm
Pistol x 3/leg

Love this combo of LISS and high tension body weight exercises. Stopped roughly every 5-10 mins to perform the above.
 
Took a few days off...time to add some weight to the bar. My new Max's for the next block will be as follows:

BP 250 (+5)
SQ 370 (+10)
DL 350 (+10)

Strength-Endurance Cluster:
KB Swings - 24kg
Push-ups
Hanging Leg Raise
Chins

Keeping it simple... TB Fighter/Bangkok template for strength and strength-endurance, and Muay Thai for all things conditioning/skills related:

2 Days = Maximal Strength

1 Day = Strength-Endurance Circuit

3 Days = Muay Thai

Official start tomorrow.
 
Max-Strength#1

BP 175: 5 x 5
SQ 260: 4 x 5
70%RM

Finisher
KB Swings 32kg 5 x 10
 
MT:

Jump Rope x 10 warm up
Technique Demo+shadow box
Pads
Sparring 5 x 3 min rds
Cool down + stretch
 
Wk2/MS#1

BP 200lbs: 4 x 5
SQ 300 (rounded up): 3 x 5
80% 3-5 x 5

Felt the squats...had to rest a little longer in between sets. BP wasn't too bad at all in comparison.
 
MT:
Jump rope x 10mins
Shadow Boxing
Pads
Sparring x 1 min (technique focused)
Cool down/stretching
 
Wk2/MS#2 - TB Fighter Temp

BP 200lbs: 3 x 5
SQ 300 (rounded up): 3 x 5
DL: 3 x 205, 3 x 225, 3 x 280

80% 3-5 x 5
 
Wk 3 MS#1

BP 225: 4 x 3
SQ 330: 3 x 3

90%RM

Heavy day. Took my time, kept the squat sets to a minimum. Felt shaky on the first set, but tightened up by 2nd and 3rd.
 
Conditioning:

Kettlebell Run (12kg)
LISS x 60 mins
+ 10 x Swings every 5-10 mins
 
Wk 3 MS#2 Fighter Template

BP 225: 3 x 3
SQ 330: 1 x 3
DL 315: 2/1/2/1

90%RM
 
Strength-Endurance Day:

KB Swings - 24kg x 30
Push-ups x 30
Hanging Leg Raise x 30
Chins x 10

X 3 rounds
 
MT

Jump rope x 5 mins
Shadow box x 5 mins
Stretching
Sparring x 1 min round robin
Heavy Bag kicks/finisher
Cool down/stretch
 
MT

Jump rope x 10 mins
Stretch
Kick/knee drills + pads
Elbow/strikes + pads
Combos/pads
Partner drills/back and forth
Cool down
 
Wk4
Max-Strength#1

BP 175: 5 x 5
SQ 260: 5 x 5
70%RM

A minimal approach today, was short on time.
 
Apex Hills!

x 10 rounds
w/24kg bell

The most perfect conditioning workout in the whole wide world imho. KB Swings and hill sprints, hard to beat that combo. Not always the most fun though.
 
Strength-Endurance Day:

KB Swings 24kg x 10
Push-ups x 10
Hanging Leg Raise x 10
Chins x 10

X 3 rounds
 
Wk5/MS#1- TB Fighter Temp

BP 200lbs: 4 x 5
SQ 300: 4 x 5

80%RM
 
Muay Thai

Jump rope x 10 mins
Stretching
Pads x 3 rds
Sparring x 3 rds
Heavy Bag knee drills
Cool down
 

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