Kiwi's Log- lifting, fighting, beer, and Pokemon mastery.

[Kiwi Tricker]

I was going to ask you exactly this... whether you think you might actually be strong enough for MT- at least given the amount of effort you'd have to put in to get appreciably stronger. I'm also curious- how many other nak muays do you think can squat twice their bodyweight or clean 1.5x their bodyweight?

I'm sure I am- there's certainly not many nak muay who take strength training seriously. But, as said, I do it because I enjoy it- and with my fight calendar free for the moment, I may as well just enjoy it for a while. There's certainly not much disadvantage to being stronger, especially as a fighter who loves clinching.

Good job putting in work man, long time lurker coming out of the wood work to say it's pretty refreshing to see a fellow kiwi on here.

Cheers mate!

 

[Kiwi Tricker]

25/06/2016

Strength

Deadlift:
60kg x 5
100kg x 5
120kg x 5
130kg x 3
140kg x 2
150kg x 1
160kg x 1
170kg x 1
180kg x 1
185kg x 1 (current PR- haven't hit this for at least a year)

Deadlift with pause at knees:
140kg x 2 x 4

Bench press:
Bar x 10
45kg x 6
55kg x 6 x 2
60kg x 8 x 3 (6 x 4)

Wide-grip pull-up:
BW x 13, 11, 12, 10 reps

Barbell step-up:
60kg x 5/leg x 4
alternate with
Dumbbell fly:
18kg x 10 x 4

Kinda went a little off the programme today. Instead of doing paused deadlifts and rack pulls, I maxed on deadlifts for shits and gigs and then did what should have been my top sets of paused deadlifts (+10kg) as back-off sets. Benched normally, did pull-ups for balance, then realised I was low on time so supersetted my step-ups with dumbbell flies (odd pair, I know). Felt good though. For the past wee while I haven't even been able to hit 180 on deadlifts, so 185 with slightly smaller diameter plates was nice.

 

[daken7]

25/04/2016:

Conditioning:

Hill sprints today. Jogged to the hill, which was about a km, then pretty much straight into it for 5 sets. Sprinted to the top, then turned around and walked back down. Upon reaching the bottom, straight into the next one. When finished final one just jogged/crawled straight back home.

This sucked. I started each sprint as hard as possible, by the time I hit the top of the hill I was barely able to make it a jog. Lots more running coming up.

Uggh....know exactly what you mean. I sprint up a 50m hill that has about 50m of stairs from the top of the hill, so of course I combine the two before working on the hill by itself and it fucking sucks lmao.

 

[Kiwi Tricker]

27/06/2016:

Strength:

Squat:
Bar x 10
70kg x 5
85kg x 4
100kg x 6 (3 x 2)
115kg x 2, 3, 3, 2 (2 x 5)

Bench:
45kg x 5
55kg x 4
65kg x 6 (3 x 2)
75kg x 2 x 2
70kg x 3
60kg x 15 (60kg x 5, 50kg x 7)

DB fly:
17.5kg x 10 x 2
20kg x 10 x 3
alternate with
DB rear delt fly:
6kg x 10 x 5

Squat:
70kg x 5
85kg x 5 x 2
100kg x 4 x 4

Good morning:
60kg x 5 x 5


Conditioning:

Bag rounds:
5 x 2-minute bag rounds. First 2 rounds spent focusing on general technique, 3rd round was hands knees and elbows on a teardrop bag, another round of general technique and output, and the last round just focusing on drilling a jab-hook-rear roundhouse. Finished with a few sets of 10 ring push-ups supersetted with 10 ring rows.

 

[Kiwi Tricker]

01/07/2016:

Strength:

Deadlift:
60kg x 5
100kg x 5
120kg x 5
140kg x 4
160kg x 3 x 3



Bench:
Bar x 10
45kg x 5
55kg x 4
65kg x 6 (3 x 2)
75kg x 3 x 2
80kg x 4, 2 (2 x 2)
75kg x 8 (3 x 2)

Rack pull (below knee):
140kg x 3
160kg x 3
180kg x 3 x 2
190kg x 2 x 2
200kg x 2

Barbell step-up:
60kg x 5/leg x 5 (box unmarked, but higher than usual)

Front lever pull to row:
BW x 5 x 3, 4 x 2

DB fly:
??kg x 10 x 5
alternate with
Rear delt fly:
7kg x 10 x 5

Pretty long session, straying from the program on deadlift day again, but felt good and productive as well. I'll see about pulling doubles at 90% next week (last week of program), re-test all lifts, and then have a run through on another one.

 

[Kiwi Tricker]

04/07/2016:

Muay Thai:

Was supposed to be training with a friend tonight, but after waiting around a while he was a no-show. So, skipped for a while and then just did some bag work for 5 rounds, finishing with a round of just knees on the bag. After that, the class in progress was about finished, so I grabbed a dude from that and made him come clinch me for 20-30 minutes or so. He's short, very strong, but needs to do as much as possible to improve technique- his current strategy of "ragdoll the fuck out of whoever I clinch with" won't stand up to someone with good technique and balance.


Strength:

Squat:
Bar x 10
70kg x 5
85kg x 4
100kg x 3 x 2
115kg x 5, 5, 4, 4 (3 x 6)

Bench:
Bar x 10
45kg x 5
55kg x 4
65kg x 3 x 2
75kg x 6, 5, 5, 5 (3 x 7)

That's all. Struggle street tonight, so figured I'd just hit the main exercises and then do the assistance work tonight. As it is, happy with how I feel I've progressed over the past 3 weeks or so anyway- looking forward to another round soon, after I've re-tested my maxes. Picking #37 as my next one.

 

[Kiwi Tricker]

06/07/2016:

Strength:

Deadlift:
60kg x 5
100kg x 5
120kg x 5
140kg x 3
160kg x 1
170kg x 1
180kg x 1
190kg x 1 (PR)
195kg x 1 (PR)

Was I meant to deadlift today? Maybe. Maybe not. Maybe go fuck yourself.

Forgot what day I was up to, thought it was a deadlift day, started my first couple sets, realised it wasn't, decided fuck it, feeling good, let's just see what I can hit. Original plan was work up to 180, then back off with a few singles at 170, but 180 felt very good, so decided to push a bit. Looking forward to having 200kg back within a couple weeks, as well as re-testing my squat and bench.

 

[Flash_Monsta]

Nice mate.

 

[Kiwi Tricker]

09/07/2015:

Strength:

Squat:
Bar x 10
60kg x 5
80kg x 5
100kg x 5
120kg x 3
130kg x 1
140kg x 1
150kg x 1 (PR)
155kg x 1 (PR)
160kg x 1 (PR)

Bench:
Bar x 10
40kg x 5
60kg x 5
70kg x 4
80kg x 2
90kg x 1
95kg x 1 (PR)
100kg x 1 (PR)

Deadlift:
70kg x 5
100kg x 5
120kg x 5
140kg x 3
160kg x 1
170kg x 1
180kg x 1
190kg x 1
200kg x 1 (PR)

Pull-ups:
BW X 20, 15, 10

One-arm tricep pushdown:
7.5kg x 12/arm x 3

So. Pretty decent day all up. These PRs are all from where I've been over the past month or so- I certainly haven't squatted anything over 140 for a long while, and it's been a couple of years since I could bench 100. Deadlift was a PR again over my last deadlift session. I wanted to reestablish what my maxes were before I look at going through my next programme. I can't really complain about any of those. Bodyweight over the past month has also gone from 74ish to 78ish. A dedicated diet of burgers and beer seems to be doing wonders for me at the moment. I figure I'll have another 4 week run of some strength work, and then start transitioning back to more fight-focused training. Very satisfying to know that there's been decent progress made.



Muay Thai:

Started off with a few minutes of skipping, followed by some push-ups. After that, a round or two of bag work before hitting pads for a couple of 3-minute rounds. After hitting, held pads in turn for my friend Carl, and then we moved onto sparring. At some point during our pad rounds I managed to hurt my hand when I was hitting, and he also kicked me in the elbow when checking my guard. As a result, both of our outside weapons were damaged, so sparring became a lot of kneeing and elbowing each other, which was fun. All in all, it was a pretty enjoyable training session- the exact kind of session that's really good for motivation, and making me want to get back in the ring when I can. All I have to do is be less fat, more fit.

 

[Kiwi Tricker]

14/07/2016:

Strength:

Bench:
Bar x 20
50kg x 5
60kg x 4 x 2
70kg x 3 x 2
75kg x 3, 5, 4, 3 reps (3 x 5)

Squat:
Bar x 10
60kg x 5
80kg x 5
97.5kg x 5 x 2
112.5kg x 5 x 5

Good morning:
60kg x 5
70kg x 5 x 4

Bench:
50kg x 6
60kg x 6 x 2
65kg x 6 x 4

Chins:
BW x 10
+12kg x 5
+22.5kg x 4 x 2
+27.5kg x 3 x 2
BW x 20

DB fly:
20kg x 10 x 5
alternate with
Face-down incline bench DB press:
3kg x 10 x 5

Finished the session with some top-secret, ultra-classified gun work. Sheiko #37, restarted with my new maxes used in the calculations. Bench tonight felt horrible, squats felt horrible to start with but felt very good by the last couple of sets. Finding myself pretty keen on hitting some higher numbers in my lifts, although I know I need to shift my focus away from strength and into conditioning and technique work. Pleasantly surprised with weighted chins, considering that I've been neglecting weighted pulls for a fair while now.

 

[MilkManUK]

Good shit Kiwi, good shit.

 

[NurseKnuckles]

Raining PRs!

 

[Kiwi Tricker]

Good shit Kiwi, good shit.

Raining PRs!

Thanks, gents.

17/07/2016:

Conditioning:

Airdyne. Warmed up with 3 minutes at a steady pace. After warming up, 30 seconds at an unsustainable pace, and recovery at an easy pace for 90 seconds. Pace during interval was at an effort that could maybe be held for 20 seconds, but started dropping off after that. Repeated for 5 rounds. Cooled down with another 2 minutes- 15 minutes total.


Core:

3 rounds:
10 kneeling rollouts
12 hanging knee raise with twist
10 standing cable twist per side @14kg

 

[Kiwi Tricker]

18/07/2016:

Strength:

Bench:
50kg x 7
55kg x 6
60kg x 5
65kg x 4 x 2
70kg x 3 x 2
75kg x 2 x 2
70kg x 6 (3 x 2)
65kg x 4
60kg x 6
55kg x 8
50kg x 10

Squat:
Bar x 10
80kg x 5
97.5kg x 4 x 2
112.5kg x 3 x 2
1200kg x 3 x 5

Front lever pull into row:
4 sets of 4 reps.

Good morning:
60kg x 5
70kg x 5 x 4

DB fly:
20kg x 10 x 5
alternate with
Incline bench rear delt raise:
4kg x 10 x 5

French press:
20kg x 10
30kg x 10
35kg x 10 x 3

Saw a number bigger than 80kg on the scales at the gym tonight post workout for the first time in well over 2 years. Feeling much bigger and stronger than I have for a long while, and it's great and all, but I need to turn my attention to fight training again. Going to start picking up more cardio/conditioning and core work, as well as switching to proper nutritional strategies (such as not having burgers and beer three times a week). Decided to take noodz tonight for the first time in a long time, as a reference point and spank material for you chaps reading the log. Particularly happy to have some width to my back again, but 66kg is a long way away now.

Spoiler

 

[Kiwi Tricker]

19/07/2016:

Muay Thai:

Sparring class. Feeling the unfitness. Started off the class with a whole bunch of kick, catch, counter, and evasion drills for about half an hour. After that, moved into freestyle sparring for a few 5-minute rounds. Finished the session with high-rep kicks and sit-ups.

 

[Flash_Monsta]

Making all kinds of gains.. all kiiiindzz.

Well done on those PR's bruh.

 

[Kiwi Tricker]

Making all kinds of gains.. all kiiiindzz.

Well done on those PR's bruh.

tanks m8

23/07/2016:

Strength:

Squat:
80kg x 5
97.5kg x 4 x 2
117.5kg x 3 x 2
130kg x 2, 2, 2, 4 reps (2 x 5)

Bench:
50kg x 5
60kg x 4 x 2
70kg x 3 x 2
80kg x 4 x 3 (2 x 6)

Squat:
90kg x 3
105kg x 3
120kg x 12 (3 x 4) (rep PR I guess?)

Push-up:
+15kg x 10 x 5
superset
Chest-to-bar pull-up (strict):
BW x 5 x 5

DB fly:
20kg x 10 x 5
superset
Rear delt fly:
7kg x 10 x 5

I have a habit of joining sets together sometimes when I'm feeling pretty rushed for time, so on my second run through of squats today decided to "just see" how many reps I could do at 120kg. Turns out, I can do 12 pretty well, although with a fair amount of effort for the last few reps. Same training effect as 3 x 4? Probably not, but at least it's the same overall volume.

Also fucked around with pausing my sets at 130kg. That was fun.

 

[Kiwi Tricker]

25/07/2016:

Strength:

Deadlift:
60kg x 7
100kg x 6
140kg x 3 x 2
160kg x 3
180kg x 2 x 5

Barbell step-up:
60kg x 5/leg x 3
65kg x 5/leg x 3

Bench:
50kg x 5
60kg x 5 x 2
70kg x 4 x 4, 10 x 1

Chin-ups:
BW x 10
+12kg x 5
+20kg x 4
+30kg x 4 x 3

DB fly:
22.5kg x 10 x 5

Downward-facing incline bench DB overhead press:
4kg x 12 x 4

Twisting leg raise:
10 x 3 (alternating side each rep)

Really quick session tonight. Not used to getting training over and done with under 2 hours with Sheiko. Probably helps that I fuck around with the deadlift scheme and just do what I want- tonight it was 5 doubles at 90%. Bodyweight slowly coming down as well- 77ish kilos this morning. This week rolling at 240C/60F/160P for my daily intake- will adjust week to week depending on performance, and bodyweight. Hoping to get back down to 74ish before I confirm my next fight.

 

[Kiwi Tricker]

29/07/2016:

Strength:

Squat:
Bar x 10
80kg x 5
100kg x 4 x 2
115kg x 3 x 2
130kg x 3 x 5

Bench:
Bar x 10
50kg x 5
60kg x 4
70kg x 3 x 2
80kg x 5 x 3 (3 x 5)

Squat:
80kg x 5
100kg x 5
112.5kg x 10, 10, 5 (5 x 5)

DB row:
42.5kg x 6/arm x 4

Dip:
BW x 10
+20kg x 10 x 4

Cut my workout short on account of having to catch a plane to some fights soon. No flies or good mornings today.

 

[Kiwi Tricker]

30/07/2016:

Muay Thai:

A couple of hours of sparring today. First was an open spar for someone's birthday beats at the gym, and followed that with an hour-long sparring class. I may or may not have worn a Pikachu onesie during the sparring class for the duration of it, including at the end when we did two sets of 50 kicks each leg, 50 push-ups and 50 leg raises. I don't know how much sweat I lost, but it was a fair amount. There are some photos from it- I'll link a couple later on.




31/07/2016:

Strength:

Deadlift:
60kg x 5
100kg x 5
140kg x 3 x 2
160kg x 1, EMOM for 10 minutes

Bench:
50kg x 6
60kg x 4 x 2
70kg x 3 x 2
80kg x 2 x 2
90kg x 2 x 2 (bonus sets)
80kg x 4
70kg x 6
60kg x 15

Bent-over DB row:
20kg x 15 x 4


Conditioning:

3 rounds:
30 sledgehammer swings
20 push-ups
30 lunges

Pretty average session today. Brought a change of clothes with me to my friend's house to pick her up for gym, only to realise once I got there that I'd left my gym bag at home. No belt, no chalk, and a thicker than normal bar made deadlifting a bit of a mission today. No workout shoes either, so skipped my usual stuff and replaced it with some conditioning, as I need to get my fat ass into shape. It'll happen- slowly, sure, but it'll happen. Really looking forward to moving back to my old town in 2 weeks time.