Hit things, lift things, drink beer.

09/12/2021:

Strength and conditioning:

Warmed up with mobility and core drills

Squat:
60kg x 5
80kg x 5
100kg x 4
110kg x 3
120kg x 3

Paused squat:
100kg x 3 x 3

Bench press:
Bar x 10
50kg x 6
60kg x 6 x 3

Single-leg KB RDL:
20kg x 6/side x 3

Bent-over row (supine grip):
60kg x 10 x 3

Tricep rope pushdown:
24kg x 15 x 3
superset
Band pull-apart, 15 reps

Airdyne:
1-2 minute warm-up
20 seconds max effort
40 seconds recovery
Repeat for 6 sets
Cool down for 1 - 2 minutes

Good wee session. Everything felt like fuck, but also, not too bad. Conditioning was short but extra yucky. Humidity is a fucking killer this year.
 
11/12/2021:

Muay Thai: Sparring

Started off with a couple rounds of shadow, and then a couple rounds of semi-restricted sparring (i.e, one person uses hands, other uses kicks, then switch roles next round. From there, 3-minute rounds of freestyle sparring, 30 second break between. After 4 or 5 rounds, a teep drill for a round each, then another round or two of freestyle sparring. Next, moved into just some clinch for one 8-minute round. Finished the session out with 50 double kicks right leg, 50 double kicks left leg, 150 knees, and 50 sit-ups. By end of session I was 76kg - even after drinking a load of water during the session. Ya boi sweats like one aqueous motherfucker.
 
14/12/2021:

Strength:

Warmed up with bottoms-up KB presses, KB windmills, high-plank pull-throughs, T-spine wall windmills, hip airplanes, walking lunges w/sprinter's pose, and single-leg RDLs.

Hang power clean:
40kg x 5
50kg x 4
60kg x 3
70kg x 3
80kg x 2 x 3

Deadlift:
80kg x 5
100kg x 5
130kg x 4
150kg x 3
160kg x 2 x 3

Military press:
Bar x 8
30kg x 8
40kg x 6
45kg x 5 x 4

Walking lunge w/ sprinter's pose:
20kg/hand x 6/leg x 3

Unfortunately all we had time for this afternoon before having to gap it to Jai to go teach classes.
 
16/12/2021:

Strength and conditioning:

Warmed up with bottoms-up presses, KB windmills, high-plank pull-throughs, T-spine wall windmills, hip airplanes, and BW single-leg RDLs.

Standing broad jump:
4 reps x 4

Single-leg box jump:
20" x 3/leg
24" x 3/leg x 3

DB snatch:
25kg x 4/arm
30kg x 4/arm x 3

Chin-ups:
BW x 6
10kg x 4 x 3

KB front rack single leg step-up:
12kg/hand x 6/leg x 3, 24" box height

Half-kneeling anti-rotational single-arm press:
15kg x 8/side x 3

Contralateral KB single-leg RDL:
20kg x 8/side x 3

Conditioning: assault bike
20 seconds max effort
40 seconds recovery
Repeat for 6 sets
 
MilkManUK said:
Remember when we did our Christmas international beer swap thing? How many years ago do you reckon that was?
Click to expand...

I was literally just thinking about that yesterday! Must be 5 years ago by now, I reckon? What a great time that was. You should see how I got my beer cellar looking (before lockdowns happened, anyway...)

MIxdqXk.jpeg
 
teepsandbarleywine said:
I was literally just thinking about that yesterday! Must be 5 years ago by now, I reckon? What a great time that was. You should see how I got my beer cellar looking (before lockdowns happened, anyway...)

MIxdqXk.jpeg
Click to expand...
Yeah 5 years probably about right, it was nice!
Yours looks alot better stocked than mine.
 
19/12/2021:

Strength:

Warm-up:
Bottoms-up KB press, 2 sets of 5 each side, KB windmill 2 sets of 5 each side, high plank pull through 6 reps each side, T-spine wall windmill 3 reps each arm in each direction, hip airplanes 4 reps each leg, single-leg RDL 6 reps each leg

Power snatch from blocks:
40kg x 3
45kg x 3
50kg x 3
55kg x 3 x 3

Squat:
60kg x 8
80kg x 6
100kg x 4
120kg x 3
130kg x 2

Paused squat:
105kg x 2 x 4

Bench:
40kg x 8
50kg x 6
60kg x 6
70kg x 4 x 3

Pull-ups:
BW x 8, 7, 6, 8 reps
superset
DB RDL:
24kg/arm x 10 x 4

Pretty decent little Sunday session. Squatting 130kg for a double felt like it nearly killed me, Jesus Christ. Bench also sucked. Where is my strength? Gone. Shoulder felt alright with snatches, but trying to sleep last night and now waking up with it this morning, it's very angry with me. Right in the socket. I may have to forgo snatching for a while longer, and stick to cleans, and work back to getting more shoulder rehab work in my warm-up routine.
 
20/12/2021:

Conditioning: LISS

7.05km run. 41:23. Average split 5:54/km. Average HR 156bpm. Max HR 175bpm. Just a nice, easy afternoon cruise. First run in just over a month. Consistently inconsistent. Lost around 20 - 30 seconds for a traffic light around the 5th km as well. Glutes and hamstrings are rather unhappy with me today.
 
Holiday over. We back.

05/01/2021:

Muay Thai:

Very basic, traditional type of training session tonight. Warmed up with 3 minutes of shadow, 10 push-ups and 10 sit-ups, 3 more minutes of shadow, then 20 push-ups and sit-ups. Five of us training in total tonight. Myself and the more senior student, Kun, held pads for the other 3 first, rotating them from me, to her, then to the bag, then repeat. Total of 6 x 3-minute rounds, 45 seconds rest between each. From there, swapped over, the 3 less experienced girls holding for myself and Kun, rotating through each of them in sequence two times through, for 6 x 3-minute rounds again. From there, finished with a few light rounds of technical sparring. Great, basic wee session. Nice to see more women in the gym wanting to step up and look at getting a fight locked in at some stage.
 
06/01/2022:

Strength and conditioning:

Warm-up:
KB bottoms-up press, KB windmill, lat/serratus anterior wall slide, lat stretch, pec minor stretch + foam roll, straight-arm band pull-aparts, hip airplanes, and bodyweight squats.

Hang clean:
50kg x 3 x 2
60kg x 3
70kg x 3
75kg x 3
Down 10% to 67.5, 2 reps EMOM for 6 minutes

Back squat:
60kg x 5
80kg x 5
100kg x 4
110kg x 3
115kg x 3
Down 15%(ish) to 100kg, 4 sets of 2 reps, 2-count pause

Bench press:
Bar x 8
40kg x 6
60kg x 6
70kg x 4
65kg x 4 x 3

Single-leg KB RDL:
24kg x 6/leg x 3

Pull-ups:
BW x 7, 6, 5, 7 reps

Conditioning: rower sprints
4 x 2-minute intervals. At the start of each 2 minutes, sprint 250m. Rest/recover for the rest of the 2 minutes. Faster the sprint, the longer the rest. Only 4 sets, but boy did it get yuck real quick. Splits paces were at averages of 1:38 for the first sprint, 1:42 for the last.
 
08/01/2022:

Muay Thai: Sparring

Warmed up with some partner drills. One person shadow boxes, the other person does 50 knees on the bag, then switch. Repeat twice for 100 knees each, then repeat again but with 2 sets of 60 teeps instead of 50 knees. From there, a couple rounds of drill-based sparring, throwing 3-shot combinations. First and third rounds, end each 3-shot combination with a kick, second and fourth rounds finish each combination with a punch. From there, freestyle sparring for a few good rounds. After freestyle sparring, gloves off, and one long round of clinch, about 10 or 15 minutes just rolling through, changing partners once or twice when boss said so. Finished the session with 2 sets of 25 kicks right leg, 2 sets of 25 kicks left leg, 100 running knees on the bag, and 50 sit-ups. Not gonna lie, I fucking died. What even are lungs anyway. Ugh. Still, good session overall. Great to be back in it.
 
12/01/2022:

Strength:

Warm-up:
5 x bottoms-up KB presses each arm, serratus anterior wall slide, lat stretches, pec minor stretches + foam roll, band pull-apart x 30 reps, hip airplane x 4 reps/leg, 30 x bodyweight squats, 30 kettlebell swings at 20kg

Deadlift:
60kg x 5
100kg x 5
130kg x 5
150kg x 4 x 3

Military press:
Bar x 8
30kg x 8
40kg x 6
50kg x 4 x 4

Bulgarian split squat (KB, contralateral):
32kg x 8/leg x 3
superset
Chest-supported incline DB row:
15kg x 10 x 3

First proper early morning lift of the year? Yuck. Still, happy to slowly have more weight back on the deadlifts. With my right knee, it wasn't happy having toes on the bench for Bulgarian split squats, but no issues with having the top of my foot on the bench. First niggle I've had with it, but will be paying close attention to it in coming weeks.
 
14/01/2022:

Muay Thai:

Dropped into City Lee Gar for some sparring today. Great, old-school fight gym. They've been pretty slow since the Christmas break as well, so small sparring class. Warmed up with some shadow boxing and bag work, then straight into it. 3-minute rounds, 40 second breaks between. Stuck with each partner for 2 rounds before switching. Got turned into a bit of a punching bag by one of their fighters who had definitely stayed in pretty good shape across the summer. Very active, fast, and elusive. A couple of other guys gave me some good rounds as well. After sparring, moved onto clinching for a few rounds again, and then we went into some clinching. My fitness isn't where it needs to be, but I could still comfortably control the clinch with anyone I went with. Finished with a little core work. Nice. Easy. Felt good, even if braindead from fatigue after. Can't wait to improve my fitness a wee bit, catch these whippersnappers back up.


15/01/2022:

Muay Thai:

Back at Jai for sparring today after teaching classes. Warmed up with a round of 1-shot sparring, a round of 2-shot sparring, and a round of 3-shot sparring. After that, a couple of rounds of going 1 shot each, 2 shots each, 3 shots each, 2 shots each, then 1 shot each again. From there, into freestyle sparring. One of our new trainers, Maggie, gave me a good round - she's got very sharp, fast hands. Always a hook waiting to counter what you might throw. Had some decent rounds with other students too. Odd numbers, so always one person on the bag. After, 10 or 15 minutes of clinching, then finished with 60 kicks each leg (broke ours into 4 sets of 15 power kicks), then 30 push-ups and 50 sit-ups. Noice.
 
17/01/2022:

Strength and conditioning:

Warm-up:
Serratus anterior wall slides, lat stretch, pec minor stretch + trigger point release, straight-arm band pull-apart, KB bottoms-up press, KB swings, air squats, hip circles, hip airplanes

Close-grip bench:
Bar x 10
40kg x 6
50kg x 6
60kg x 5
65kg x 4
67.5kg x 4
Down 20% to 57.5kg, 20 total reps - 7, 6, 4, 3 reps

Pull-ups:
BW x 7, 6, 5 reps

Push-ups:
75 total reps (31, 12, 10, 9, 7, 6 reps)

EDT work:

Back and forth for 8 minutes of:
Seated DB shoulder press: 10kg x 12
Seated cable row: 70lbs x 12
4 rounds completed + 8 shoulder press

Back and forth for 8 minutes of:
DB snatch: 15kg x 8/arm
Bent over fly: 4kg x 10
5 rounds completed + snatches both arms

An old workout from an old training programme from a couple years ago (in fact, pretty much exactly 2 years ago) when I was working with my old coach, Jay. Dug up my old programming and decided to give it a go through again to take away the thought processes and have something to just follow. This block was geared towards basic strength and endurance, with EDT sets being used for both muscular endurance and work capacity. So far, so fun.
 
18/01/2022:

Strength and conditioning:

Squats:
60kg x 6
80kg x 5
100kg x 4
110kg x 3
120kg x 2
125kg x 2
Down to 85% of double, 107.5kg x 2 x 4 (2-count pause each rep)
Down to 65% of double, 82.5kg x 15 x 1 set.

EDT work:

12 minutes of:
Goblet squat: 20kg x 12
DB RDL: 15kg/hand x 10
Sit-ups: 8 reps
Managed 6 rounds bang on.

Conditioning:

Assault bike:
Warm-up, 1 minute
20 seconds max effort
40 seconds recovery effort (30-40rpm)
Repeat for 6 rounds

A little late getting to the gym this morning, so skipped the warm-up and went straight into things. 125kg for a heavy double didn't feel too bad- could maybe have done 130, but that can always happen next time. EDT training is fun. It's done with intent and purpose, quality reps, not just cranking through as much as possible like a CrossFit or pure conditioning workout. Nice little one-hour session today.
 
19/01/2022:

Boxing:

2 classes back-to-back. First class was technique/pads, second was sparring. Technique class got me getting a good sweat on. A lot of focus on covering and countering. With sparring, focus on drills was mainly moving off center when the opponent attacks, and landing a counter. It's been a long time since I did pure boxing work, so it was a little struggle adapting my footwork back for some of the drills. Sparring was shorter rounds, short breaks, keeping a good work rate but also keeping power pretty moderate. Finished with a couple of rounds of sparring staying in the pocket with a tight guard, working the body, and then another quick drill for moving off line. Good session. Good to be back finding a rhythm for training again.
 
20/01/2022:

Strength and conditioning:

Warm-up:
Serratus anterior wall slides, lat stretches, pec minor stretch + trigger point work, band pull-aparts.

DB bench:
15kg x 20 x 3

Chin-up:
BW x 8, 7, 6, 6, 8 reps

Tri-set:
Incline prone rear delt fly: 5kg x 12 x 3
DB incline bench: 15kg x 12 x 3
Seated DB press: 15kg x max reps x 3 (10, 8, 6 reps)

Push-ups:
50 total reps (20, 13, 10, 7)

DB hammer curl:
10kg x 15 x 4

Nice endurance/hypertophy type of session today. Felt really good to actually get a little bit of a pump on for a change. Starting to see a little bit of leaning up already. Just gotta keep doing more work, and drinking less beer.



Muay Thai:

Warmed up with 10 minutes of skipping, then 5 minutes of shadow boxing. Held pads for Rose first, 5 x 4-minute rounds. Focused on elbow technique today, especially using sneaky upward elbows down the middle when the opponent swings wide with a hook. Also put in some work on speeding up the switch for a left kick. After I held for her, she held for me for 3 x 4-minute rounds. After that, clinch for 5-10 minutes, really trying to get her to knee me with more intent, not just placing them gently. Finished the session with a set of 200 running knees on the bag each.
 
25/01/2022:

Strength:

Close-grip bench:
Bar x 12
40kg x 10
50kg x 8
60kg x 5
65kg x 4 x 5

Squat:
60kg x 5
80kg x 5
100kg x 4
110kg x 4
120kg x 3 x 4

Pull-ups:
BW x 8, 6, 6, 7 reps

Tri-set:
Good mornings, 60kg x 6
Incline bench DB row, 12.5kg x 12
Tricep bench dips, 30 reps
Rest, repeat for 3 sets total

Superset:
Kneeling ab rollout, 10 reps
Band Pallof press, 10 reps/side
Rest, repeat for 2 sets total
 
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