G's Tactical Barbell / MT Log

Discussion in 'Training Logs' started by Genghiz, May 24, 2014.

  1. Genghiz

    Genghiz Blue Belt

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    Strength (TB Fighter)

    Squat: 325 (4 x 3)
    Bench: 220 (4 x 3)
    Pull-ups: 3x20

    90%

    Second set of pull-ups failed at 18. Third set I had to split into two sets of 10.
     
  2. Genghiz

    Genghiz Blue Belt

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    Week 4/2
    "E"

    Fun-Run x 45 mins:
    One ArmPush x 3/arm
    Pistol x 3/leg

    Love this combo of LISS and high tension body weight exercises. Stopped roughly every 5-10 mins to perform the above.
     
  3. Genghiz

    Genghiz Blue Belt

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    Took a few days off...time to add some weight to the bar. My new Max's for the next block will be as follows:

    BP 250 (+5)
    SQ 370 (+10)
    DL 350 (+10)

    Strength-Endurance Cluster:
    KB Swings - 24kg
    Push-ups
    Hanging Leg Raise
    Chins

    Keeping it simple... TB Fighter/Bangkok template for strength and strength-endurance, and Muay Thai for all things conditioning/skills related:

    2 Days = Maximal Strength

    1 Day = Strength-Endurance Circuit

    3 Days = Muay Thai

    Official start tomorrow.
     
  4. Genghiz

    Genghiz Blue Belt

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    Max-Strength#1

    BP 175: 5 x 5
    SQ 260: 4 x 5
    70%RM

    Finisher
    KB Swings 32kg 5 x 10
     
  5. Genghiz

    Genghiz Blue Belt

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    MT:

    Jump Rope x 10 warm up
    Technique Demo+shadow box
    Pads
    Sparring 5 x 3 min rds
    Cool down + stretch
     
  6. Genghiz

    Genghiz Blue Belt

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    Conditioning:

    LISS x 45
    KB Swings 10x10 (32kg)
     
  7. Genghiz

    Genghiz Blue Belt

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    Wk2/MS#1

    BP 200lbs: 4 x 5
    SQ 300 (rounded up): 3 x 5
    80% 3-5 x 5

    Felt the squats...had to rest a little longer in between sets. BP wasn't too bad at all in comparison.
     
  8. Genghiz

    Genghiz Blue Belt

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    MT:
    Jump rope x 10mins
    Shadow Boxing
    Pads
    Sparring x 1 min (technique focused)
    Cool down/stretching
     
  9. Genghiz

    Genghiz Blue Belt

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    Wk2/MS#2 - TB Fighter Temp

    BP 200lbs: 3 x 5
    SQ 300 (rounded up): 3 x 5
    DL: 3 x 205, 3 x 225, 3 x 280

    80% 3-5 x 5
     
  10. Genghiz

    Genghiz Blue Belt

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    Wk 3 MS#1

    BP 225: 4 x 3
    SQ 330: 3 x 3

    90%RM

    Heavy day. Took my time, kept the squat sets to a minimum. Felt shaky on the first set, but tightened up by 2nd and 3rd.
     
  11. Genghiz

    Genghiz Blue Belt

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    Conditioning:

    Kettlebell Run (12kg)
    LISS x 60 mins
    + 10 x Swings every 5-10 mins
     
  12. Genghiz

    Genghiz Blue Belt

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    Wk 3 MS#2 Fighter Template

    BP 225: 3 x 3
    SQ 330: 1 x 3
    DL 315: 2/1/2/1

    90%RM
     
  13. Genghiz

    Genghiz Blue Belt

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    Strength-Endurance Day:

    KB Swings - 24kg x 30
    Push-ups x 30
    Hanging Leg Raise x 30
    Chins x 10

    X 3 rounds
     
  14. Genghiz

    Genghiz Blue Belt

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    MT

    Jump rope x 5 mins
    Shadow box x 5 mins
    Stretching
    Sparring x 1 min round robin
    Heavy Bag kicks/finisher
    Cool down/stretch
     
  15. Genghiz

    Genghiz Blue Belt

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    MT

    Jump rope x 10 mins
    Stretch
    Kick/knee drills + pads
    Elbow/strikes + pads
    Combos/pads
    Partner drills/back and forth
    Cool down
     
  16. Genghiz

    Genghiz Blue Belt

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    Wk4
    Max-Strength#1

    BP 175: 5 x 5
    SQ 260: 5 x 5
    70%RM

    A minimal approach today, was short on time.
     
  17. Genghiz

    Genghiz Blue Belt

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    Apex Hills!

    x 10 rounds
    w/24kg bell

    The most perfect conditioning workout in the whole wide world imho. KB Swings and hill sprints, hard to beat that combo. Not always the most fun though.
     
  18. Genghiz

    Genghiz Blue Belt

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    Strength-Endurance Day:

    KB Swings 24kg x 10
    Push-ups x 10
    Hanging Leg Raise x 10
    Chins x 10

    X 3 rounds
     
  19. Genghiz

    Genghiz Blue Belt

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    Wk5/MS#1- TB Fighter Temp

    BP 200lbs: 4 x 5
    SQ 300: 4 x 5

    80%RM
     
  20. Genghiz

    Genghiz Blue Belt

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    Muay Thai

    Jump rope x 10 mins
    Stretching
    Pads x 3 rds
    Sparring x 3 rds
    Heavy Bag knee drills
    Cool down
     

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