Hit things, lift things, drink beer.

06/08/2020:

Muay Thai:

Same run to warm up. Similar pace, more traffic dodging in some parts, less in others. Back to the gym, shadow boxed for a round or two, then onto sparring. Myself and 2 others today, so rotated one in, one out for 1:30 rounds, no rest between so whoever stayed in did a 3-minute round. After, showed some clinch tricks, then finished with some high-rep kicks.


Strength and conditioning:

DB snatch:
25kg x 5/arm
30kg x 4/arm x 3

Paused squat:
70kg x 5
90kg x 4
110kg x 2 x 4

DB bench:
25kg x 8
30kg x 6 x 2
Superset with 10 chin-ups after each set

Rower sprints (C2):
20-minute countdown timer. At the start of every 2 minutes, sprint 250m. Recover for the remainder of the 2 minutes. Repeat for 10 rounds total (20 minutes).
This was yucky. Managed to keep first few splits close to a 1:40 pace, but they slowly crept up to being closer to a 1:50/500m pace. Last effort was all-out, and back to 1:40ish.

Finished with a couple of sets of 20 reps of alternating knee raises from a half chin-up position. This exercise was yucky and made me feel bad.

Fuck I'm tired.
 
07/08/2020:

Muay Thai:

AM session. Got there, warmed up, and got into some basic drills for coordination. After that, a few different pad combinations, doing a round of a few minutes of the combination, then finishing with a high-rep set of either kicks or a simple punch combination, then swapping with my partner. After, a few more drills, another game of wrestling a medicine ball from an opponent, and some core work and push-ups to finish. Short session, not too bad, enough to work and get a bit of a flow and sweat going on some stuff though.


Conditioning:

4 rounds:
50 sledgehammer swings
40 mountain climbers
30 alternating leg step-up knees
20 push-ups
10 Russian swings @ 32kg

Standing reduced ROM ab wheel, 5 reps x 3 sets
Superset with P-bar supported leg raise, 10 reps x 3 sets

Cable machine Pallof press, 10 reps/side x 2 sets, heavy load

Extra bit of work to make me feel better about the morning not being a big session. Slowly getting used to some volume and actually putting effort in here. Continuing to lean up a bit too. It feels good to be back to actually working on improving.
 
08/08/2020:

LISS:

10.05km run, fasted, pre Muay Thai. Took one of the novice fighters out with me. Good to have the company for this. 57 minutes for a 5:41/km pace. Pretty comfortable run, although it rained a bit and now my shoes will probably need a few days to dry out. Feeling hopeful about slowly getting some sorta aerobic base back.

Muay Thai:

Straight after the run. Shadow boxed for a round to loosen up, then straight into sparring. 5 people this morning including me. 3 minute rounds, 1 minute break. one person resting at any given time. Did my 4 rounds with everyone, sat out a round, then another 4 rounds. Had one guy in this morning who I hadn't sparred before who gave me some good Thai-style rounds. Good technique, even though he's not been training all that long. From there, some clinch. Briefly showed them a few techniques that I like, and an escape. After that, clinch sparring, rotating partners every minute - essentially getting a 4-minute round, then 1 minute rest. Got everyone nice and tired by the end of this. Total training time was a little over an hour today.
 
10/08/2020:

Strength:

Deadlift:
70kg x 5
110kg x 5
150kg x 3
170kg x 2
180kg x 1
190kg x 1
200kg x 1

Deadlift (pause below knees):
150kg x 3 x 5

Military press:
Bar x 10
30kg x 8
40kg x 6
50kg x 5
55kg x 4 x 3

Chin-ups:
BW x 10
10kg x 5
18kg x 4
24kg x 3 x 2
BW x 12

Brief workout here, but it felt good. Haven't pulled 200 in a year and a half now, so that was nice to reclaim.


Muay Thai:

PM class, sparring. Warmed up, did some dynamic stretches, then a few drills. After, freestyle sparring. About 4 rounds, each round felt like it varied from 3 - 5 minutes. Who knows with Thais keeping time sometimes. Had at least a couple of good, hard rounds, which was nice. After that, a few clinch techniques, focusing on what to do if your opponent locks around your body. Finished class with some push-ups and sit-ups. Trainer says have more power now, but I think he means fitness. Also said "body get smaller, good". So, that's nice.
 
11/08/2020:

Muay Thai:

AM session again. Dragged the young fella up the hill before sunrise again. Had to slow my pace, he was struggling a bit this morning. Finished with an average 6:11/km pace. Got back to the gym, wrapped up, gloved up, then 3 minutes of push kicks to warm up. From there, some drills based around jabs from outside of range, then a brief round of some combo exchanges. From there, freestyle sparring, about 6 rounds? Starting to move my feet again, which is nice. After, some drills for working in against an opponent who is defending on the rope and sweeping them. 2 minutes of running knees after - I did 160, so I think it may have been just a little over 2 minutes. After, finished with a few good rounds on the pads with the Russian trainer. Worked through some good technique for a few rounds, then finished with a few long sets of continuous punches. Good session today - much more fighter-oriented than last night's.


Conditioning:

5 rounds:
30 seconds burpees
30 seconds jumping jacks
30 seconds mountain climbers
30 seconds shadow boxing

No rest between rounds. This is a wee goodie that I come back to every now and then when I'm feeling short on time but want to stretch the lungs a bit. Finished with a few sets of "icecream makers" on a pull-up bar - raise to top of pull-up position, hold, push back into front lever position, then pull back into pull-up position, and push back again. Pretty taxing front lever progression exercise, but also just a fun and solid bit of core work.
 
02/09/2020:

Oh, hey, lockdown is over (again). I kept up the moo tie across the shutdown period, as well as working every day. I just haven't updated anything in here because it felt like it should be the sort of thing that's done on the downlow. Nice to come out of this lockdown in better shape than I was in going into it though.

Strength work:

Squats:
Bar x 10
70kg x 5
90kg x 5
105kg x 5
115kg x 5 x 2, 6 x 1

Bench:
Bar x 10
50kg x 5
65kg x 5
72.5kg x 5 x 3

Bent-over rows (supine grip):
60kg x 10 x 4

Good mornings:
60kg x 6 x 4

Dips:
BW x 10
+18kg x 6 x 4

Everything felt heavy and terrible. Everything.
 
07/09/2020:

Strength and conditioning:

Bounding drills:
Over a medium size hurdle, small hurdle, then onto a 75cm box. Minimal ground contact, landing and taking off as lightly as possible, and landing on box as tall as possible. 5 sets of 3 reps.

Power clean/hang clean/jerk:
60kg x 2 x 2
70kg x 1 x 2
80kg x 1 x 5

Bar muscle-ups:
BW x 2 x 4

Bag work:
5 x 4-minute rounds, 60 seconds rest between. Focus is same as on pads at the moment - not being lazy, keeping everything as fast and sharp as possible. Played with angling off into southpaw for a right hook, left kick for a bit as well.

P-bar leg raises:
BW x 10 x 3

Simple session today. Focus was on power development. Muscle-ups have gone to shit since shoulder issues prevented me doing pull-ups for a long while, plus I'm fat, lazy and weak now. Same reason the oly stuff is light as fuck. It'll come back though. Bag work felt good at least today.
 
09/09/2020:

Strength:

Overhead press:
Bar x 10
30kg x 5
40kg x 5
52.5kg x 5 x 2, 6 x 1

Deadlift:
Bar x 10
70kg x 5
110kg x 5
130kg x 5
155kg x 5 x 2, 7 x 1

Pull-ups:
BW x 10, 8, 8, 7, 7 reps

Leg press:
100kg x 10 reps wide stance/10 feet together
140kg x 10 wide/10 feet together x 3

Incline DB press:
20kg x 15 x 4

Just a short strength session after work tonight.
 
10/09/2020:

Muay Thai:

Wound up joining a general class tonight. Got there early, skipped for a bit, then hit some bags. Class mainly consisted of some low-level kick drills, striking drills, and then a couple of different sequences on pads. Finished with some conditioning work. Still working on throwing things faster. It'll come.
 
11/09/2020:

Strength:

Bounding box jumps:
Medium hurdle, low hurdle, onto 75cm box. 5 sets x 3 reps.

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

Clean and jerk:
60kg x 2 x 2
70kg x 1
80kg x 1 x 2
85kg x 1 x 2
90kg x 1 x 3

Bar muscle-up:
BW x 2 x 2, 1 x 3

DB curl:
16kg x 10 x 3
superset
Tricep pushdown:
idunno x 12 x 3

DB rear delt fly, supine grip:
4kg x 15 x 3
superset
DB lateral raise:
4kg x 15 x 3


Conditioning:

5.8km run, straight after strength work. Started off with an uphill for about a km, then slight downhill for a km or two. Evened off next couple of km, then finished with a short uphill blat. Total time 30:18, 5:14 split per km. Best run I have had in years, easily, which is sad to say. Closer and closer to average under 5-minute ks again.
 
14/09/2020:

Strength:

Warmed up with usual physio tings.

Squat:
Bar x 10
60kg x 5
80kg x 5
100kg x 5
115kg x 4
122.5kg x 3 x 2, 5 x 1

Bench:
Bar x 10
40kg x 8
60kg x 5
70kg x 4
80kg x 3 x 2, 4 x 1

GHR:
BW x 8 x 4
superset
Bent-over row, supine grip:
60kg x 10
70kg x 8 x 3

Dips:
BW x 10
+20kg x 5
+32kg x 4, 3 reps
+20kg x 6
BW x 15
 
15/09/2020:

Muay Thai

Basic, basic solo session tonight. Warmed up with 5 minutes of skipping, then 5 minutes of shadow boxing. Followed with 10 x 3-minute rounds of bag work. First 5 rounds on a long bag, second 5 rounds on a regular heavy bag. Finished with a set of 100 skip knees. Basic work but the sorta work that works. Work it, baby.
 
21/09/2020:

Strength/power:

High hang power snatch:
Bar x 5
40kg x 3 x 2
45kg x 3
50kg x 3
55kg x 3 x 3

Bounding:
5 sets of 3 reps. High hurdle, low hurdle, onto a 75cm box.

Deadlift:
70kg x 5
110kg x 5
130kg x 4
150kg x 3
162.5kg x 3 x 3

Standing low cable row:
4 sets of 15 reps
superset
Seated DB iso press:
12kg x 12/arm x 4


Muay Thai:

Officially working as a trainer now, so this evening was mainly just running the classes. Pads and fitness class first, then a drills and sparring class. During first class, mainly just supervised/instructed/corrected technique, but also joined in on some of the calisthenics etc that the group did. During the sparring class, instructed and correct during the drills, but then joined in for a few of the rounds of sparring to make up for uneven numbers. Finished the session with some clinch work, one round of practicing a technique, then 2 rounds freestyle.
 
22/09/2020:

Strength and conditioning:

KB snatch:
24kg x 5/arm
28kg x 5/arm x 4

KB explosive step-up:
12kg KB/hand x 5 reps/leg x 5 sets

Ice cream makers:
BW x 5 x 3

Rowing intervals:
250m x 10 sets.
Begin each set at the top of 2 minutes. After 250m, rest the remaining 2 minutes. Begin next set at the end of that 2 minutes.

Core mini-circuit:
Standing rollout x 5 reps (partial)
Double crunch x 15 reps
Back extension side bends x 10 reps/side
Rest a minute or two between circuits, then repeat 3 times.

Short, sharp session today. Things are (mostly) feeling pretty good right now.
 
25/09/2020:

Muay Thai:

Skipping, 5 minutes
Shadow boxing, 5 minutes
Push kick on bags, 100 reps
Bag work, 5 x 3-minute rounds, 45 seconds between

All I had time for before taking the classes this morning.


Cardio:

LISS. 5.69km. 32:25, average pace 5:42/km. Running today was really hard. Around 2 - 3km in asthma started playing up pretty badly - struggling by the end. Not a good run, but got it done. Finished with a few sets of some core work.
 
01/10/2020:

Strength:

Squat:
bar x 10
70kg x 5
85kg x 5 x 2
100kg x 5 x 5

Good morning:
70kg x 5 x 5

Bench press:
Bar x 10
50kg x 5
60kg x 4 x 2
67.5kg x 3 x 3
72.5kg x 3 x 4

Inverted rows:
Feet elevated, 50 reps total - 15, 13, 10, 8, 4 reps
 
03/10/2020:

Strength:

Deadlifts:
60kg x 5
100kg x 5
120kg x 4
137.5kg x 3 x 2
152.5kg x 3 x 4

Deadlift, pause at knee:
135kg x 3 x 4
125kg x 3 x 2

Incline bench:
Bar x a few
40kg x 8
50kg x 6
60kg x 4 x 6

Wide-grip pull-ups:
BW x 10, 8, 7, 7, 6 reps

Alternating barbell lunges:
60kg x 5/leg x 5

Dips:
BW x 10
+20kg x 5 x 4
BW x 15

Chest-supported row:
15kg x 15
25kg x 12
30kg x 8 x 2
15kg x 15
 
07/10/2020: Yes,I suck at logging.

Strength:

Bench:
50kg x 5
60kg x 4
70kg x 3 x 2
77.5kg x 3 x 6

Squat:
70kg x 5
85kg x 4 x 2
100kg x 3 x 2
115kg x 2 x 5

Front squat:
60kg x 4
70kg x 4 x 2
80kg x 3 x 4

Neutral-grip chin-up:
BW x 15, 10, 9, 6 reps

Good morning:
60kg x 5
70kg x 5 x 2
75kg x 5 x2

Push-ups:
+15kg x 10 x 5

Superset:
DB fly, 17.5kg x 10 x 4
Standing DB bent-over row, 17.5kg x 12 x 4
 
After a long time of letting work, life, relationships, etc get way ahead of me, back and trying to actively prioritise myself again. Strength is worse than it's been in a long, long time, but we'll see what we can do about fixing that.

06/01/2021:

Strength:

Bench:
Bar x a few
40kg x 10
50kg x 8
60kg x 6
67.5kg x 5 x 2, 6 x 1

Squat:
Bar x 10
60kg x 8
80kg x 5
100kg x 5
107.5kg x 5 x 2, 7 x 1

Bent over row (supine grip):
60kg x 12 x 4

Incline DB Bench:
20kg x 15 x 1, 12 x 2

Good morning:
60kg x 8 x 4

Hanging alternate single knee raise:
BW x 20 reps (10/side)
 
Oops, forgot to log my last deadlift/ohp workout. Oh well.

12/01/2021:

Strength:

Bench:
Bar x 10
40kg x 10
50kg x 8
60kg x 6
70kg x 4
75kg x 3 x 2, 6 x 1

Squat:
Bar x 10
60kg x 8
80kg x 5
100kg x 5
115kg x 3 x 2, 5 x 1

Supine grip bent-over rows:
60kg x 12
70kg x 10 x 2
60kg x 12

Good mornings:
60kg x 8 x 2
70kg x 6 x 2

Incline DB bench:
20kg x 12 x 3, 15 x 1
 
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