Goals & Gains MAGA - Make Awesome Gains Again!

[KnightTemplar]

Well, that's my last workout for this year.

 

[KnightTemplar]

Happy New Year, you Magnificent Bastards!

 

[KnightTemplar]

(2/1/25)

Project 2025: Day 1/Week 1

Football Bar Bench Press:

2 X 3 X 42kg

Football Bar Rows:

3 X 5 X 50kg

 

[KnightTemplar]

Project 2025: Week 1/Day 2

Trap Bar Deadlifts:

2 X 3 X 100kg(PR)

Seated Rows:

2 X 10 X 60kg

Pulldowns:

3 X 8 X 55kg

California Press:

2 X 8 X 12kg

Lu Raises:

2 X 10 X 5kg

 

[KnightTemplar]

Stair Climber:

7 Floors @ Level 14

 

[KnightTemplar]

Project 2025: Day 3/Week 1

Safety Box Box Squats:

3 X 50kg

3 X 70kg

Romanian Deadlifts:

3 X 7 X 45kg

Chin-Grip Pulldowns:

2 X 10 X 55kg

Kaz Press:

5 X 21kg

5 X 31kg

5 X 35kg

 

[KnightTemplar]

Stair Climber:

7 Floors @ Level 14

 

[KnightTemplar]

End of Week One of Project 2025.

After hitting the Trap Bar Deadlift PR yesterday, my legs felt strong but my lower back was fried. So I took it very easy with Squats today. This is my third training day in a row, because of the holidays. Next week, I'll have more time between sessions, so hopefully I'll recover quicker.

I discussed things with my PT, and I will be moving to a Pyramid System: instead of doing the same weight across multiple sets, I'll ramp up. For example,

1st Set - Moderate weight/intensity.

2nd Set - Heavier.

3rd Set - Heaviest.

This should allow me more time to recover, and that will be important this year, as I hope to get back to BJJ.

The Pyramid System only applies to the Big Three; the Accessory Work will still be done Bodybuilding style. Lower weight, but across multiple sets of higher reps.

 

[MilkManUK]

Congratulations on the trapbar deadlift PR, here's to a strong and healthy 2025.

 

[KnightTemplar]

Congratulations on the trapbar deadlift PR, here's to a strong and healthy 2025.

Thank you, my friend. Best wishes to you and yours.

 

[KnightTemplar]

Project 2025: Week 2/Day 4

Trap Bar Deadlifts:

3 X 85kg

3 X 101kg(PR)

Lu Raises:

2 X 11 X 5kg

Rope Pushdowns:

3 X 8 X 10kg

Dumbbell Rows:

3 X 6 X 24kg

California Press:

2 X 5 X 14kg

 

[KnightTemplar]

Stair Climber:

8 Floors @ Level 14

 

[MilkManUK]

Another PR! Nice one, KT.

 

[KnightTemplar]

Another PR! Nice one, KT.

Thanks, man. I'm hitting a good streak with Trap Bar Deadlifts right now. That one was 30 pounds over my bodyweight. I'm hoping to hit 1.5 BW on Trap Bar this year, if nothing goes wrong.

 

[Fahcough]

BJJ shoulder yoga sounds awesome. Just say it's worth adding in on treadmill days

 

[KnightTemplar]

BJJ shoulder yoga sounds awesome. Just say it's worth adding in on treadmill days

Yoga for BJJ is a very useful site. All the instructors in the videos are competitive BJJ fighters as well as qualified Yoga trainers. So the videos are tailored specifically for the types of injuries etc that BJJ causes, as well as increasing one's general mobility.

 

[KnightTemplar]

Yoga for BJJ: Shoulders(Video 1)

 

[Fahcough]

Yoga for BJJ is a very useful site. All the instructors in the videos are competitive BJJ fighters as well as qualified Yoga trainers. So the videos are tailored specifically for the types of injuries etc that BJJ causes, as well as increasing one's general mobility.

Never thought would be the day. wife does yoga from youtube while supper is cooking, and it looks hella useful . Might even sneak and try a couple of them. We don't stretch and go through full ranges enough. Thanks for info.

 

[KnightTemplar]

Never thought would be the day. wife does yoga from youtube while supper is cooking, and it looks hella useful . Might even sneak and try a couple of them. We don't stretch and go through full ranges enough. Thanks for info.

No problem, man. The older one gets, the more stretching becomes a necessity if you want to avoid injuries as much as possible.

Yoga sometimes gets a bad rep because it's associated with Soccer Moms, Hollyweird celebrities etc. But some BAMF's do Yoga as part of their regular training. I doubt you'll find a world class BJJ fighter who doesn't do some form of Yoga.

 

[KnightTemplar]

Project 2025: Week 2/Day 5

Football Bar Bench Press:

3 X 40kg

3 X 43kg

Football Bar Rows:

3 X 6 X 50kg