Kiwi's Log- lifting, fighting, beer, and Pokemon mastery.

MilkManUK said:
Congrats on the deadlift, but I thought you beat me to that ages ago?
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I did- and my all-time PR is 215kg. Still a number I haven't hit for several years though, and is a good 20kg heavier than the last time I tested my deadlift, in addition to being conventional rather than sumo. Probably also worth noting that when I was hitting my previous deadlift numbers I was definitely a few kilos heavier than I am now.
 
Lol 2017. Come at me bro.

01/01/2017:

Strength:

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

Barbell Bulgarian split squat:
Bar x 8/leg
40kg x 6/leg
50kg x 6/leg x 4

Incline DB press:
20kg x 15 x 4
superset
Double DB bentover row:
20kg x 15 x 4

Kneeling barbell rollout:
40kg x 10 x 3

Finished with some quick isolation work.


Muay Thai:

Went to training after gym. Warmed up with a bit of skipping, then a bit of bag work. A couple rounds on the double end bag, then some work rotating through the different heavy bags. Worked a few rounds of clinch, then some technique sparring. Finished the session with a set of knees on the bag and some sit-ups and bodyshot conditioning. Short clip of some clinch below:

 
You rock the shit outta them shorts, bro
 
belph said:
You rock the shit outta them shorts, bro
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Thanks. They're actually super long, I just rolled them up 20 times until they showed enough leg.

02/01/2016:

Conditioning:

10 rounds:
100 rope turns
10 burpees
10 push-ups
10 squats

I like this one, and do it relatively regularly. It gives me a good sense of where my fitness is. At the moment, it's pretty poor, but getting better again. I shouldn't have been such a fat shit across December.


Muay Thai:

Started straight after my conditioning workout. I was pretty warmed up already, but got into a couple rounds of shadow first to loosen up and recover somewhat, and then 5 rounds of bag work. After bag work, a short bit of shadow boxing again, then into some pad work drills. 3 rounds focusing on low kicks, holding first and then hitting, and then 3 rounds of focusing on linking kicks and knees, same again. After that, 6 rounds of sparring, and then some calisthenics and running knees to finish the session, with a 5-minute straight-arm plank hold. That sucked.
 
09/01/2017:

Strength and conditioning:

Snatch:
40kg x 3
50kg x 2
55kg x 1
60kg x 1
65kg x 1
70kg x 1
72.5kg x 1
75kg x 1
65kg x 2 x 5

Push press:
60kg x 5
70kg x 5 x 4

Barbell Bulgarian split squat:
50kg x 5/leg
60kg x 5/leg x 3

Assault bike:
45 seconds easy
15 seconds max effort
6 rounds

Ab wheel rollout:
10kg x 5 + BW x 10 x 3
 
10/01/2017:

Strength:

Clean and jerk:
60kg x 3
70kg x 2
80kg x 1
90kg x 1
95kg x 1
100kg x 1
90kg x 1 x 5 (power clean)


Muay Thai:

Lunch time session. Started off with 5-10 minutes of skipping, followed by a few minutes of shadow boxing. After that, held pads for 3 rounds, then hit pads for 5 rounds. Finished the session with a bunch of rounds of sparring. All rounds were just working with a friend of mine, who used to be a main training partner for me. It was good to have some nice, technical jams.

Edit: snippet from a round

 
Last edited:
11/01/2017:

Conditioning: LISS

Fasted cardio. 5.6km run, 30:28. Average HR 155bpm, fast push for the last few hundred meters, finishing with a HR of 192bpm. Felt pretty good for the most part, although for a short period my right knee felt a sharp pain below and medial of the kneecap. Unsure what it was, came on suddenly, and then disappeared just as suddenly.


Muay Thai:

Warmed up with a few minutes of skipping. Tracked my HR, finished at 155bpm after 5 minutes. After that, 3 rounds of bag work, a round of shadow boxing, another 3 rounds of bag work, and another round of shadow. After that, jumped into the ring for a good few rounds of sparring. Things are coming back and progressing slowly. Still a long way to go yet, but it's something. Finished the session with some conditioning- 10 rounds of 10 kettlebell swings and 10 push-ups.
 
13/01/2017:

Strength:

Squat:
60kg x 8
80kg x 5
100kg x 3
120kg x 3 x 2, 2 x 2

Power snatch/hang snatch:
40kg x 1/1 x 2
50kg x 1/1
55kg x 1/1
60kg x 1/1
65kg x 1/1 x 3

Military press:
50kg x 3 x 4
superset
Standing medicine ball throw:
5kg x 5 x 4

Russian swing:
32kg x 15 x 3
superset
Wide-grip pull-up:
BW x 10, 8, 8


Conditioning:

Started on a treadmill at 5.5k, incline 10. Walked for 90 seconds to warm up, then, keeping incline at 10 degrees:
30 seconds @ 10k, 30 seconds rest
30 seconds @ 11k, 30 seconds rest
30 seconds @ 12k, 30 seconds rest
30 seconds @ 13k, 30 seconds rest
30 seconds @ 14k, 30 seconds rest
30 seconds @ 15k, 30 seconds rest
30 seconds @ 16k, 30 seconds rest
30 seconds @ 17k
Finish workout.
 
'Sup Brokémon Master.

Did I spot you over on r/fitness the other day? Someone called KiwiTricker replied to a particularly stupid post about exercises boosting Testosterone levels.
 
JauntyAngle said:
'Sup Brokémon Master.

Did I spot you over on r/fitness the other day? Someone called KiwiTricker replied to a particularly stupid post about exercises boosting Testosterone levels.
Click to expand...

Ah haaa, yes, you did. I stay out of most threads, but felt the need to reply there.
 
Oooooh. You can get your username on reddit. Fucker.
 
Kiwi Tricker said:
Ah haaa, yes, you did. I stay out of most threads, but felt the need to reply there.
Click to expand...

Yeah I don't post there that much. It doesn't seem necessary really. They seem to have a decent number of people who know what they are talking about. And the questions are all "critique my bro split" and "why has my bench stalled" which anyone can answer.

You know I had never heard the term "mind-muscle connection" before I started reading there. I think I am going to start using it here all the time. Wrongly. Someone posts video of world record 1050lb squat, I reply "Wow, that guy has great mind muscle connection with his legs".
 
JauntyAngle said:
You know I had never heard the term "mind-muscle connection" before I started reading there. I think I am going to start using it here all the time. Wrongly. Someone posts video of world record 1050lb squat, I reply "Wow, that guy has great mind muscle connection with his legs".
Click to expand...

Mind-muscle connection is a pretty useful concept for both bodybuilding and physiotherapy. Being able to concentrate on contracting a specific muscle group is pretty helpful in both instances. There's a certain place for bro-science in the training room; while academia is all well and good, there's always a certain amount of usefulness from anecdotal evidence as well.


23/01/2017:

Muay Thai:

Afternoon session on account of public holiday. Warmed up with skipping, a couple rounds of bag work, a couple of rounds working with the double-end bag, and then a little more bag work and some shadow boxing. Moved onto holding pads for two of our guys, 3 x 2-minute rounds each. After that, ran through some clinching techniques and drills with them. After 3 rounds of that, onto some padwork with my trainer. Pads for me were 4-minute rounds. Things are getting there again slowly.


Strength and conditioning:

Power clean/hang clean/jerk complex:
60kg x 1 x 2
70kg x 1 x 2
80kg x 1
85kg x 1
90kg x 1
92.5kg x 1

Conditioning:
21-15-9 reps of:
120kg deadlift
Strict ring dips

6 x 2-minute rounds:
Row 250m
Recover the rest of the 2 minutes

Pull-ups:
BW x 15, 10, 8 reps

#crossfitasfuck

 
Kiwi Tricker said:
Mind-muscle connection is a pretty useful concept for both bodybuilding and physiotherapy. Being able to concentrate on contracting a specific muscle group is pretty helpful in both instances. There's a certain place for bro-science in the training room; while academia is all well and good, there's always a certain amount of usefulness from anecdotal evidence as well.
Click to expand...

Maybe that's why it sounds odd to me. I don't know if I've *always* been able to do that, but at least since my years of doing yoga I've been able to contract whatever I want to contract... not that it has helped me to become strong or athletic or anything like that.
 
25/01/2017:

Conditioning: LISS

Restorative LISS session, fasted, AM.
Distance: 6.13km
Time: 37:23
Average HR: 155bpm
Perceived intensity: Very easy. Hardest part was keeping my pace slow enough to stop my HR rising up.
 
26/01/2017:

Strength and conditioning:

Long Bergener complex:
40kg x 1
50kg x 1
60kg x 1
70kg x 1

Squat:
60kg x 8
60kg x 5
100kg x 5 x 5

Press:
40kg x 5
50kg x 4
60kg x 2 x 4

Pull-up/thruster ladder:
10-1 pull-ups
1-10 thrusters @ 45kg

Airdyne:
15 seconds max intensity
45 seconds recovery (30-40rpm)

Cross-body hammer curls:
14kg x 15/arm x 2



Long Bergener complex. High hang clean, hang clean, clean from floor, push press, high hang clean, hang clean, clean from floor, push jerk, high hang clean, hang clean, clean from floor, split jerk. @Dan O get a load of this shit.
 
Brute McGute!! It's so damn long to hold on to the barbell
 
29/01/2017:

Strength and conditioning:

Snatch:
40kg x 3
50kg x 2
55kg x 1 x 2
60kg x 1 x 2
65kg x 1
67.5kg x 1
70kg x 1

EMOM for 10 minutes:
Power snatch + full snatch at 55kg

Bench press:
40kg x 8
60kg x 5
65kg x 5
72.5kg x 5
77.5kg x 6
60kg x 12

Front squat:
60kg x 5
80kg x 4
90kg x 4
100kg x 4

5 rounds:
DB farmers walk, 50m
10 ball slams
10 plyo push-ups
10 step-up jump

Pull-ups:
BW x 10 x 3
 
01/02/2017:

Strength and conditioning:

Clean and jerk:
60kg x 2 x 2
70kg x 2
80kg x 1
90kg x 1
100kg x 1
105kg x 1
110kg x miss (fucker)

Deadlift:
60kg x 5
100kg x 3
140kg x 1
160kg x 1
180kg x 1
190kg x 1
205kg x 1 (PR)

Press:
Bar x 10
45kg x 5
50kg x 5
52.5kg x 8

Log clean and press/KB swing ladder:
10-8-6-4-2 Log clean and press at 50kg
2-4-6-8-10 Russian swing at 32kg

Assault bike:
10 seconds max effort
20 seconds recovery
Repeat for 8 rounds

Neutral-grip pull-ups:
BW x 10 x 3
superset
P-bar supported leg raises:
BW x 10 x 3

Barbell side bends:
40kg x 12 x 3
 
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