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

[Kiwi Tricker]

Nice numbers bro how much you weighing at the moment?

Thanks man. Anywhere between 75 and 77 depending on what I ate the day before, water retention, etc. Looking not to really improve my strength numbers at the moment, just to maintain them while working on improving the more athlete-y side of things.

 

[Kiwi Tricker]

12/09/2016:

Strength: Upper body

Incline bench:
Bar x 20
40kg x 8
50kg x 5
60kg x 5
65kg x 3
70kg x 2 x 2

Standing DB press:
20kg x 8 x 4

Seated cable row:
50kg x 12 x 3
40kg x 15

Cable fly:
12.5kg x 12 x 4

Rear delt fly:
7kg x 20 x 3

 

[Kiwi Tricker]

16/09/2016:

Strength: Lower body

Box squat:
Bar x 10
60kg x 8
80kg x 6
100kg x 5
120kg x 3
130kg x 3
140kg x 2
150kg x 3

Lunges (alternating leg):
60kg x 6/leg x 4

Romanian deadlift:
60kg x 8
100kg x 6
120kg x 5 x 3

Leg press:
160kg x 20
200kg x 15
220kg x 15 x 2



Muay Thai:

Started off the training session by pacing down the ring and loading it onto a trailer to be hired out for a boxing show tomorrow over in Hawke's Bay. After that though, started off with a few rounds of shadow boxing, and a few rounds of technique sparring. After that, 3 rounds of bag work, then 8 rounds of sparring. All rounds were 3 minutes, with 45 seconds rest between each. Finished off with some high-rep core work.



Have been slack logging this week, but still been training. Here's a snippet summarizing Wednesday morning's training session, doing dat der explosive shit so I can be an explosive athlete:

 

[JauntyAngle]

^ Nice!

I haven't seen landmine presses done explosively like that. Actually, I haven't seen them done by anyone other than me. And I do them 5x10 with as heavy as I can manage, for that upper pec development. I like to think upper pecs are explosive- when you flex in the vicinity of the ladies it is like a love bomb went off.

 

[Kiwi Tricker]

19/09/2016:

Strength: Upper body

Military press:
Bar x 10
30kg x 8
40kg x 5
50kg x 5
60kg x 3
65kg x 2

Incline DB press:
20kg x 15
24kg x 12 x 3

Bent-over double DB row:
20kg/arm x 15 x 4

Cable fly:
10kg x 20 x 3
superset
Band pull-apart:
20 reps x 3

Tricep pushdown:
The really heavy stack x 3 sets

Bicep curls:
The whole gym x 3 sets


Conditioning: HIIT

Started off walking on a treadmill, 5k @ incline 10 for 1:30, then put it up to 10k and jogged for another minute. Rested for a minute, then:
20 seconds on @16k, incline 10.
40 seconds rest.
Repeat for 10 sets total.

Just a nice little conditioning finisher for today's workout. Next time I might aim to do 30 seconds on, 60 seonds off. The work:rest ratio is the same, but there's more work each set. Even with the added recovery it'll be quite hard to manage all 10 sets.


Core:

Standing cable twist:
12.5kg x 10/side x 3
superset
5-count double crunch:
BW x 10 x 3

 

[Kiwi Tricker]

23/09/2016:

Strength: Lower body

High-bar back squat:
Bar x 10
60kg x 8
80kg x 5
100kg x 5
120kg x 4
130kg x 3
140kg x 2, + F x 1

Rack pull:
140kg x 6
180kg x 5 x 3

Barbell step-up:
60kg x 8/leg
70kg x 6/leg
80kg x 5/leg x 3

Leg press:
160kg x 20
200kg x 20 x 3



Muay Thai:

Warmed up with skipping for 6 minutes, shadow boxing for 4 minutes, and then repeating for another round each. After that, a circuit on the bags:

4 minutes heavy bag
4 minutes wrecking ball bag
4 minutes heavy bag
4 minutes of 10 push-ups, 10 v-ups, 10 squats

60 seconds rest between each station, repeated for 2 circuits through total. 12 x 4-minute rounds of work in total. Not bad for a solo session- felt pretty good to get it done.

 

[Kiwi Tricker]

27/08/2016:

Strength:

Standing box jump:
75cm x 3 x 2
85cm x 3
95cm x 3
105cm x 3 x 2

Snatch:
40kg x 3 x 2
50kg x 3
55kg x 3
60kg x 3
65kg x 3 x 2

Standing press:
50kg x 4 x 4
superset
Standing med ball throw (for height)
4kg x 8 x 4

Squat:
60kg x 5
100kg x 5 x 3
superset
Squat tuck jump:
BW x 6 x 4



Conditioning:

"Skill mill" sprints. Resistance level 2. Walk for a minute to warm up, then at the top of every minute sprint to a max effort for speed. When unable to maintain speed, walk the rest of the minute to recover. Top speeds reached were between 22.0-22.5kph each set.



Muay Thai:

Skipped for a few minutes, then a few minutes of bag work to warm up. Started the class with a round of running around the mats, changing direction every 30 seconds. After that, various drills on kicks, checks, catches and counters for 20 minutes or so. Pad rounds next. I held first for 5 x 3-minute rounds, then my trainer held pads for me. Following the pad rounds, 3 rounds of clinching, then another 3 x 5-minute pad rounds, rotating stations each minute to work with a different holder.

 

[Kiwi Tricker]

29/09/2016:

Conditioning:

Warmed up with 10 minutes of skipping. After skipping:

5 x 3-minute rounds:
3 Pendlay rows @ 60kg
6 press-ups
9 box jumps @ 60cm

60 seconds rest between rounds. Finished the session with 6 x 3-minute rounds of bag work.

 

[Kiwi Tricker]

29/09/2016:

Conditioning: LISS

6.1k run. Average HR 165bpm, picked up the pace over the last km. Max HR reached at the end was 189bpm, after having pushed through to the finish. 32:49 duration. Details on the run below. Middle of the workout was slowest when I was trying to keep my heart rate within the target zone.

 

[Kiwi Tricker]

30/09/2016:

Strength: Power

Depth jump:
From a 20" box:
75cm x 3 x 2
85cm x 3
95cm x 3
105cm x 3
115cm x 3 x 2

Clean and jerk:
60kg x 3 x 2
70kg x 2
80kg x 1
90kg x 1 x 3
100kg x 1

Double KB explosive step-up:
16kg/arm x 5/leg x 3

Bench press (3/0/3/0 tempo):
60kg x 6 x 3
superset
Plyometric push-up:
BW x 6 x 3



Muay Thai:

Warmed up with a few rounds of shadow and some calisthenics, and then a round of core work. After that, 5 x 3-minute rounds of pad work. I hit first, then held for 5 rounds. Rotated between different holders after every few rounds or so. Following the pad rounds, about an hour or so of sparring. All up, about 2 hours of training in total tonight.

 

[Kiwi Tricker]

01/10/2016:

Strength:

Snatch:
40kg x 3 x 2
50kg x 3 x 2
60kg x 1 x 2
65kg x 1 x 2
70kg x 1 x 2
72.5kg x 1
75kg x 1 (PR)
77.5kg x 1 (PR)

Bench press:
Bar x 10
40kg x 8
50kg x 6
60kg x 5
70kg x 5
80kg x 3 x 3

Pull-ups:
BW x 10 x 5

Snatch PR was a nice surprise. Heaviest all-time snatch, as well as the milestone of the first time I've snatched over bodyweight. Catch was ugly, but I'll fucking well take it for the moment.





Conditioning: LISS

10.12km run. 53:29 duration. Average HR 161bpm, max HR 188bpm. Started the session off keeping my HR around 155bpm for the first 7k or so. After that, started pushing the pace to a HR of around 170bpm+. Finished the last few hundred meters as a sprint. Not bad for my first time running more than 6k since March. Looking to get my 10k time down well within 50 minutes, as well as see if I can crack a 20-minute 5k; something I haven't been able to do since I actually walked around at less than 70kg.

Run data in spoiler:

Spoiler

 

[Kiwi Tricker]

02/10/2016:

Strength:

Deadlift:
60kg x 5
100kg x 5
140kg x 3
160kg x 1
180kg x 1 x 3

Log clean and press:
35kg x 5
55kg x 5 x 4



Muay Thai:

Straight away after strength work. Cruised through today. 4 rounds of bag work, 3 rounds of pads, and then a few rounds of sparring. Half a round of sparring below:

 

[Kiwi Tricker]

03/10/2016:

Strength:

Standing box jump:
75cm x 5
85cm x 3
95cm x 3
105cm x 3
110cm x 3
115cm x 3 x 2

Log clean and press:
35kg x 5
55kg x 5 x 2
65kg x 5 x 2

Barbell bulgarian split squat:
Bar x 5/leg
40kg x 5/leg
50kg x 5/leg x 3

Chest-to-bar pull-up:
BW x 6 x 4
superset
Weighted push-up:
10kg x 15 x 4

Finisher:
Skill Mill prowler pushes at max resistance. 4 sets, 30 seconds on, 30 seconds off. Fucking hard. Good finisher.

 

[Kiwi Tricker]

08/10/2016:

Strength:

Depth jump:
75cm x 5
90cm x 3
105cm x 3 x 2
120cm x 3 x 2
127.5cm x 3 x 2

Snatch:
50kg x 3 x 2
60kg x 2 x 2
65kg x 1 x 2
70kg x 1
75kg x miss x a bunch. This just wasn't working for me today.

Deadlift:
60kg x 5
100kg x 5
120kg x 3
140kg x 3 x 2
160kg x 1
170kg x 1
180kg x 1
190kg x 1 - Not bad for the first time doing heavy conventional deadlifts in 3 years+.

Standing military press:
Bar x 10
50kg x 4 x 4
superset
Med ball toss:
4kg x 6 x 4

Barbell Bulgarian split squat:
50kg x 5/leg x 4
60kg x 5/leg x 1 - This shit is real hard.

Chest-to-bar pull-up:
BW x 5 x 4
superset
Ring push-up:
BW x 8 x 4



Muay Thai:

Afternoon session, maybe an hour to an hour and a half after strength work. Started off with some general warm-up and shadow boxing. 3-4 rounds of bag work, 5 rounds of clinching, and 5 rounds of boxing pad work. After pad work, cooled down a bit and finished the session with some high rep core work- 50 kneeling rollouts, 50 sit-ups, 50 cross crunches, 50 heel taps. Good way to get the sweat up.

 

[Kiwi Tricker]

18/10/2016:

Strength:

Snatch:
40kg x 5
50kg x 3
60kg x 3
65kg x 1
70kg x 1 x 2
75kg x 1 x 2

Standing box jump:
75cm x 3
95cm x 3
105cm x 3
115cm x 3
120cm x 3 x 2

Barbell Bulgarian split squat:
Bar x 5/leg
60kg x 5/leg x 3

Military press:
50kg x 4
60kg x 3 x 3
superset
Medicine ball overhead throw:
4kg x 5 x 4

Wide-grip pull-up:
BW x 10 x 3
alternate with
Dips:
BW x 20 x 3

Finisher:

Sledgehammer swings
100 reps as fast as possible, alternate sides every 10 reps

 

[Kiwi Tricker]

19/10/2016:

Conditioning: HIIT

Incline treadmill sprints:

Set treadmill to incline 10, walked for a minute and a half, then increased pace to run at 12.5k for another minute. Rest 30 seconds, then 8 sets of:
30 seconds on @ 16kph, incline 10
60 seconds rest
After last set, walked to recover until HR was back at 120bpm. HR was recovering to 130s between first couple of efforts, and recovering to 150ish by the last one.

Assault bike:

Pedaled for a minute to warm up. After that, 8 sets of 15 seconds max effort, 15 seconds recovery. After first effort, HR stayed between 170-190 for the whole time. Fucking died.

Conditioning session was done fasted, with some BCAAs beforehand for muscle sparing.

 

[Kiwi Tricker]

20/10/2016:

Strength:

Snatch:
40kg x 5
50kg x 3
60kg x 3
70kg x 1 x 2
75kg x 1 x 2
80kg x miss x a billion

Deadlift:
60kg x 5
100kg x 5
120kg x 3
140kg x 2
160kg x 1
180kg x 1
190kg x 1 x 2

Muscle-up: (rings, strict)
BW x 5 x 5



Conditioning:

Assault bike:
Warm up for 60 seconds, and then:
20 seconds max effort
40 seonds recovery
Repeat for 8 times.



Core:

Hanging leg raise:
BW x 12 x 3

Standing cable twist:
15kg x 12/side x 3

 

[Kiwi Tricker]

24/10/2016:

Strength:

Hang snatch:
40kg x 3 x 2
50kg x 3
60kg x 3
65kg x 3 x 2

Standing box jump:
75cm x 5
95cm x 3
115cm x 3 x 2
122.5cm x 3 x 2

Push jerk:
50kg x 5
60kg x 3
70kg x 3
80kg x 3 x 2

Barbell Bulgarian split squat:
50kg x 5/leg
60kg x 5/leg
65kg x 5/leg x 2

Double KB swing:
16kg/arm x 15 x 3
superset
Bent-over double KB row:
16kg/arm x 15 x 3

Incline DB bench:
22kg x 12
26kg x 8 x 2, 10 x 1



Muay Thai:

Warmed up with a few rounds of shadow boxing, and a couple rounds of bag work. After that, 3 rounds of drilling a punch and a knee, stepping through to southpaw stance, then the same again back to orthodox. Held first for 3 rounds, then hit for 3 rounds. After that, switched back to holding for 3 rounds for drills setting up for a high kick, then switched and hit for the 3 rounds. Finished with some rope climbs and a few minutes of stretching.

 

[Kiwi Tricker]

25/10/2016:

Conditioning: HIIT

5 rounds of:
30 seconds burpees
30 seconds star jumps
30 seconds mountain climbers
30 seconds shadow boxing

No rest between rounds. Finished with core work- 50 medicine ball drops with a 6kg ball, 50 Russian twists with the same, 50 cross-crunches, and 50 corkscrews.

 

[Kiwi Tricker]

26/10/2016:

Conditioning: LISS

Fasted cardio session. Assault bike for 25 minutes, steady state. Kept RPM at 50, heart rate slowly increased across session. Average HR 130bpm, max HR 155bpm.



Muay Thai:

Warmed up, then held pads for one of our fighters who is competing in just over a week. After that, hit pads for a few rounds, then held pads again. Moved onto sparring for 3-minute rounds, finished the session with 2 sets of rope climbs, and some medicine ball ab work. Good session.