wimpy lifts

[zapataxiv]

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

 

[zapataxiv]

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

 

[zapataxiv]

madcow
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.

 

[zapataxiv]

madcow
w6d2
squat SOHP deadlift
130 90 200
160 110 235
195 125 275
195 145 315

 

[zapataxiv]

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

 

[zapataxiv]

madcow
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.

 

[zapataxiv]

madcow
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

 

[zapataxiv]

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

 

[zapataxiv]

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

 

[zapataxiv]

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).