28.03.2018 Wednesday
Hypertrophy and Strength Workout - week 4 75 % of past 1 RM - 5 reps
Day 2
Bench - Warm up: 12 x bar, 8 x 40 kg, 5x 50 kg
4 x 5 x 60 kg
Super Set on assisted machine - 10 kg assisted
Dips - 7, 7, 7, 6
Chin ups - 7. 7. 7. 6
Super Set
Barbel Rows - 3 x 6 x 60 kg
Biceps Curls 3 x 12 x 20 kg
Super Set
Peck Deck - 3 x 12 x 45 kg
Reverse Flyes on peck deck - 3 x 12 x 30 kg
29.03.2018
Morning Boxing Workout
5 spar rounds - 5 mins, 4, mins, 3 mins, 3mins, 2 mins
That was some hard sparring shit. I just came back to training and my neighbour asked me for a hard spar. He is my SP friend. I ate 5-6 good shots, but I gave him really hard time and landed few good shots myself. Having huge troubles when pushed back to the ropes, basically I just hard guard and become a punching bag, but I picked myself up by throwing hits going backwards and then escaping to the sides later in the rounds. All in all good, spar. He complimented me I am in a good shape.
1 pad rounds - compliments regarding the technique from the coach. He tought I have been training with another coach and asked me few times.
1 spar round with a newbie - let him work
2 bag rounds
2 x 3min circle rounds - straights with weights, plyo jumps, jump rope, plyo push ups and etc
5 min core work
Afternoon - 90 mins soccer