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wimpy lifts

Discussion in 'Training Logs' started by zapataxiv, Dec 22, 2012.

  1. zapataxiv Red Belt

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    today was a boxing day for me i kept i light sand tried to work more on technique

    warmed up with some stretching diud 5 rounds of shadow boxing 3 rounds of heavy bag 3 rounds of speed bag 4 rounds of double end bag
     
  2. zapataxiv Red Belt

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    madcow
    w5d3
    squat bench rows
    125 120 95x5
    160 150 120x5
    190 180 145x5
    220 210 165x5
    260 250 195x3
    190 180 145x8

    my suqats are really getting dialed in and my breathing is better 260 felt easy but i goodmorninged my last rep
    bench was doing good and 250x3 for a knee up pr was really good for me now i just got to get ready for tuesday and 250x5
    rows are easy as fuck plus my back is starting to look all swole its nice

    for assistance i did
    weighted dips+ behind the neck press 3 sets of 8 of each and barbell bicep curl+ barbell tricep extension 3 sets of 8.

    this weeks boxing
    im starting to get alot my tech dialed in but i noticed i still have some problems. my feet are getting away from more often then i can be happy with, and my movement is a little stiff.most of training this week has been shadowboxing heavy with some slip bag work thrown in (which i normally dont do). tomorrow i have some time with the head coach so im gonna work pivots and and cutting angles hopefully more foot work training will have me keeping my feet under me
     
  3. zapataxiv Red Belt

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    w6d1
    squat bench row
    130 125 95
    160 155 120
    195 185 145
    225 215 170
    260 250x4 195
    250x5
    had to cut my workout short today so i just did the core lifts and skipped the assistance work

    i fucked up the first set of 250x5 so i just took a longer break got some water and nailed it on the second try. even though i had to cut it short today still felt good and my squats are flying back up to the numbers i was hitting when i would half squat.
     
  4. zapataxiv Red Belt

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    w6d2
    squat SOHP deadlift
    130 90 200
    160 110 235
    195 125 275
    195 145 315
     
  5. zapataxiv Red Belt

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    Boxing
    3 rounds with last 30 seconds high knees
    after that i tried this footwork drill

    i am a fat uncordinated fuck so i mostly did the part from around a minute on and i was not nearly as graceful as him
    3 rounds of shadow boxing
    4 rounds of heavy bag
    3 rounds of speed bag
    for round 2 i focused on doing the speed bag like this vid

    like i said im uncorinated so it wasnt flowing as neatly as bojado does it but i was able to get into a good grove off left hand right straight
    3 rounds of double end bag
    i cooled down with some stationary straight right hand work
     
  6. zapataxiv Red Belt

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    w6d3
    squat bench row
    130 125 100x5
    160 155 120x5
    195 185 145x5
    225 215 170x5
    265 255 200x3
    195 185 145x8
    assistance
    behind the neck press supersetted with weighted dips, 3 sets of 8. barbell bicep curls supersetted with barbell tricep extension, 3 sets of 8.
     
  7. zapataxiv Red Belt

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    w7d1
    squat bench row
    135 135 100
    165 160 125
    200 190 150
    230 225 175
    265 255 200

    im sick today but i didnt want to skip the gym and get some setbaclks so far into this cycle. because of that it was a grind today and now my legs feel dead oh well atleast i hit my numbers and im still on track
     
  8. zapataxiv Red Belt

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    i ended up gettting sicker last week and it fucked with my lifting week 7 day 3 felt so hard i decided to just repeat the 7th week again so today i did w7d1 again it went well
     
  9. zapataxiv Red Belt

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    w7d2
    squat SOHP deadlift
    135 95 205
    165 110 245
    200 130 285
    200 145 325

    did sit ups and incline dumbbell press for assistance work
     
  10. zapataxiv Red Belt

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    w7d3
    squat bench rows
    135 135 100
    165 165 125
    200 190 150
    230 225 175
    270 260 205x3
    200 190 150x8
    assistance
    behind the neck press super'd with weighted dips and barbell bicep curls super'd woth barbell tricep extensions. i also did 50 pull ups with a medium strength resistance band (5 sets of 10).
     

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