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I 'agree' with it because it is true. Does that float your boat?
My digital notebook
- Thread starter frystyle
- Start date
I 'agree' with it because it is true. Does that float your boat?
Muay Thai
Conditioning for half an hour
1 hour of various drills:
Some cool lowkick counters:
Block lowkick and use the same leg to teep the opponents leg, cross, (L) hook and (R) lowkick.
Teep to leg, cross, (L) hook, cross and liverkick.
Jab cross counter:
When blocking the cross immediately counter with an inside lowkick followed by the previous combinations of cross hook lowkick or cross hook cross liverkick.
Clinching
Takedowns from clinch followed by grapplingdrills.
Conditioning for half an hour
1 hour of various drills:
Some cool lowkick counters:
Block lowkick and use the same leg to teep the opponents leg, cross, (L) hook and (R) lowkick.
Teep to leg, cross, (L) hook, cross and liverkick.
Jab cross counter:
When blocking the cross immediately counter with an inside lowkick followed by the previous combinations of cross hook lowkick or cross hook cross liverkick.
Clinching
Takedowns from clinch followed by grapplingdrills.
Military press
20 kg x 8
25 kg x 5
30 kg x 5
35 kg x 2
38 kg x 12
CGBP
30 kg x 5
38 kg x 5
48 kg x 5
53 kg x 3
60 kg x 7
Lat pulldown
42 kg x 3 x 12
Incline dumbell press
20 kg x 3 x 10
Chest supported row
20 kg x 3 x 10
Rear delt flyes
5 kg x 3 x 15
Lateral raises
5 kg x 4 x 12
Bodyweight 91,3 kg
20 kg x 8
25 kg x 5
30 kg x 5
35 kg x 2
38 kg x 12
CGBP
30 kg x 5
38 kg x 5
48 kg x 5
53 kg x 3
60 kg x 7
Lat pulldown
42 kg x 3 x 12
Incline dumbell press
20 kg x 3 x 10
Chest supported row
20 kg x 3 x 10
Rear delt flyes
5 kg x 3 x 15
Lateral raises
5 kg x 4 x 12
Bodyweight 91,3 kg
Yesterday
Muay Thai 1 hour
Technique focussen session
Ended with a few rounds of sparring, experimenting with lead hand extended most of the time and other some positions.
Grappling 1 hour
Working on transitions
Bodyweight was 91,6 kg
Muay Thai 1 hour
Technique focussen session
Ended with a few rounds of sparring, experimenting with lead hand extended most of the time and other some positions.
Grappling 1 hour
Working on transitions
Bodyweight was 91,6 kg
Last deload session
Military press
20 kg x 5
23 kg x 5
27 kg x 5
CGBP
25 kg x 5
33 kg x 5
38 kg x 5
Lat pulldown
42 kg x 4 x 12
Incline dumbell press
20 kg x 4 x 10
Chest supported rows
20 kg x 4 x 10
Reverse flies
5 kg x 4 x 12
Lateral raises
5 kg x 4 x 12
Bodyweight 90,8 kg
Military press
20 kg x 5
23 kg x 5
27 kg x 5
CGBP
25 kg x 5
33 kg x 5
38 kg x 5
Lat pulldown
42 kg x 4 x 12
Incline dumbell press
20 kg x 4 x 10
Chest supported rows
20 kg x 4 x 10
Reverse flies
5 kg x 4 x 12
Lateral raises
5 kg x 4 x 12
Bodyweight 90,8 kg
Bench press
20 kg x 12
40 kg x 5
50 kg x 5
55 kg x 5 x 5
55 kg x 13 (+8)
Push press
30 kg x 5
35 kg x 5
40 kg x 5
45 kg x 9 (+4)
Seated rows
42 kg x 4 x 12
Barbell curls
20 kg x 4 x 12
Tricep pushdowns
15 kg x 3 x 15
Rear delt flies with 2.5 plates
2.5 kg x 3 x 20
20 kg x 12
40 kg x 5
50 kg x 5
55 kg x 5 x 5
55 kg x 13 (+8)
Push press
30 kg x 5
35 kg x 5
40 kg x 5
45 kg x 9 (+4)
Seated rows
42 kg x 4 x 12
Barbell curls
20 kg x 4 x 12
Tricep pushdowns
15 kg x 3 x 15
Rear delt flies with 2.5 plates
2.5 kg x 3 x 20
Last edited:
Military press
20 kg x 12
25 kg x 5
33 kg x 5 x 5
33 kg x 15
Close grip bench press
30 kg x 5
43 kg x 5
50 kg x 5
55 kg x 14
Lat pulldown (chin up grip)
42 kg x 4 x 12
Incline dumbell press
20 kg x 2 x 12
Chest supported row
20 kg x 1 x 12
And then my dumbell broke, wtf.
Incline bench press
40 kg x 4 x 10
Bent over row
40 kg x 4 x 10
Rear delt fly
2,5 kg x 3 x 20
Bodyweight 91,3 kg
20 kg x 12
25 kg x 5
33 kg x 5 x 5
33 kg x 15
Close grip bench press
30 kg x 5
43 kg x 5
50 kg x 5
55 kg x 14
Lat pulldown (chin up grip)
42 kg x 4 x 12
Incline dumbell press
20 kg x 2 x 12
Chest supported row
20 kg x 1 x 12
And then my dumbell broke, wtf.
Incline bench press
40 kg x 4 x 10
Bent over row
40 kg x 4 x 10
Rear delt fly
2,5 kg x 3 x 20
Bodyweight 91,3 kg
Skipped MT yesterday and today. I received a lowkick to the side of my knee during sparring last week. Since then I felt some nagging pain on the inside of my knee but I ignored it and continued to train the rest of the week. The pain as in quality decreased but in quantity it increased, I feel it all the time now. Giving it some rest this week, so no muay thai and lower body work.
Did some pull movements tonight, nothing special:
Pendlay rows
50 kg x 4 x 5
50 kg x 10
Lat pulldown
42 kg x 4 x 12
Seated rows
42 kg x 4 x 12
One arm dumbell row
22 kg x 3 x 10
Shrugs
50 kg x 4 x 10
Hammer curls
13 kg x 3 x 10
Concentration curls
13 kg x 8
8 kg x 3 x 12
Bodyweight 91,1 kg
Did some pull movements tonight, nothing special:
Pendlay rows
50 kg x 4 x 5
50 kg x 10
Lat pulldown
42 kg x 4 x 12
Seated rows
42 kg x 4 x 12
One arm dumbell row
22 kg x 3 x 10
Shrugs
50 kg x 4 x 10
Hammer curls
13 kg x 3 x 10
Concentration curls
13 kg x 8
8 kg x 3 x 12
Bodyweight 91,1 kg
Bench press
20 kg x 8
40 kg x 5
50 kg x 3
60 kg x 2
63 kg x 3 x 5
63 kg x 10 (+5)
Incline bench press
50 kg x 4 x 8
Seated military press
20 kg x 4 x 10
Dips
3 x 8
Tricep extensions
15 kg x 15
20 kg x 2 x 12
One arm dumbell shoulder press
10 kg x 2 x 10
Bodyweight 91,8 kg
20 kg x 8
40 kg x 5
50 kg x 3
60 kg x 2
63 kg x 3 x 5
63 kg x 10 (+5)
Incline bench press
50 kg x 4 x 8
Seated military press
20 kg x 4 x 10
Dips
3 x 8
Tricep extensions
15 kg x 15
20 kg x 2 x 12
One arm dumbell shoulder press
10 kg x 2 x 10
Bodyweight 91,8 kg
Deadlift (conventional)
60 kg x 2 x 5
70 kg x 3
85 kg x 3
98 kg x 3
110 kg x 5 (+2)
Bent over row
45 kg x 4 x 10
One arm dumbell row
23 kg x 4 x 10 per side
Barbell curls
25 kg x 4 x 12
Reverse grip curls
20 kg x 3 x 12
Rear delt flies
2,5 kg x 3 x 20
Bodyweight 91 kg
60 kg x 2 x 5
70 kg x 3
85 kg x 3
98 kg x 3
110 kg x 5 (+2)
Bent over row
45 kg x 4 x 10
One arm dumbell row
23 kg x 4 x 10 per side
Barbell curls
25 kg x 4 x 12
Reverse grip curls
20 kg x 3 x 12
Rear delt flies
2,5 kg x 3 x 20
Bodyweight 91 kg
Today
Bench press
20 kg x 2 x 5
40 kg x 5
50 kg x 3
58 kg x 4 x 3
Filmed a few sets to check my form.
I need to improve a lot of things on the bench, placement on the bench, how to retract the scapula and where I want to place my feet.
Deadlift
60 kg x 5
80 kg x 3
100 kg x 1
105 kg x 4 x 3
Also focus on form, keeping my lower back straight.
Knee still fucked, I have an appointment this wednesday to get it checked. Somehow it doesn't bother me with deadlifts. So guess who is deadlifting a lot this week? Me, that's who!
Bent over rows
48 kg x 4 x 8
Shrugs
58 kg x 3 x 15
Hanging knee raises
3 x 5
Face pulls
15 kg x 3 x 15
Bench press
20 kg x 2 x 5
40 kg x 5
50 kg x 3
58 kg x 4 x 3
Filmed a few sets to check my form.
I need to improve a lot of things on the bench, placement on the bench, how to retract the scapula and where I want to place my feet.
Deadlift
60 kg x 5
80 kg x 3
100 kg x 1
105 kg x 4 x 3
Also focus on form, keeping my lower back straight.
Knee still fucked, I have an appointment this wednesday to get it checked. Somehow it doesn't bother me with deadlifts. So guess who is deadlifting a lot this week? Me, that's who!
Bent over rows
48 kg x 4 x 8
Shrugs
58 kg x 3 x 15
Hanging knee raises
3 x 5
Face pulls
15 kg x 3 x 15
