Kiwi's log

Kiwi Tricker

Kiwi Tricker

Green Belt
@Green
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Feb 4, 2014
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Recently had my first fight back after more than a year off and it motivated me to throw myself back into this shit again. Logging for accountability, etc.

26/06/2017:

Strength:

Snatch:
40kg x 5 x 2
50kg x 3 x 2
55kg x 2 x 5

Band stability press-ups:
BW x 12 x 3
alternate with
Pull-ups:
BW x 10 x 3


Conditioning:

Hill sprints, immediately after morning strength work. Jog to roughly 400m to warm up, then 6 repeats of sprinting up, walking down to recover. Hill length is about 150-200m.
 
29/06/2017:

Strength:

Squat:
70kg x 5
90kg x 4 x 2
105kg x 3 x 2
120kg x 3 x 5

Bench:
50kg x 5
60kg x 4 x 2
67.5kg x 3 x 2
77.5kg x 2 x 6

Dips:
BW x 10
20kg x 5 x 5

Squat:
70kg x 5
90kg x 5 x 2
105kg x 4 x 4

Pendlay Row:
70kg x 8 x 3
superset
Tricep pushdown:
20kg x 15 x 3
 
04/07/2017:

Strength:

Deadlifts (pause at knee):
70kg x 5
100kg x 5
115kg x 4 x 2
135kg x 3 x 2
145kg x 3 x 4

Bench:
50kg x 5
60kg x 5
67.5kg x 4 x 2
72.5kg x 3 x 2
77.5kg x 2 x 2
72.5kg x 3 x 2
67.5kg x 5 x 2
60kg x 7
50kg x 9

Deadlifts:
70kg x 5
100kg x 4
120kg x 4
135kg x 3 x 2
155kg x 3 x 5

Lunges:
60kg x 10 x 5
superset
Lat pulldown:
40kg x 15
50kg x 12 x 3, 15 x 1

DB fly:
18kg x 10 x 5
superset:
Rear delt DB fly:
7kg x 10 x 5

All deads today were done without a belt. No issue pulling, only gripe was being right under the heat pump going on full tit, making me sweaty as fuck and slightly affecting my grip on a couple of sets. Possibly some cardio later.
 
05/07/2017:

Strength:

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

Chin-up:
BW x 10
+12kg x 5
+20kg x 3
+30kg x 3
+40kg x 1
+45kg x miss
+20kg x 5 x 2

Band-resisted push-up:
Medium band x 15 x 3
 
06/07/2017:

Tricking/gymnastics:

First time in years. Went along to the old gym for the open adult session and jumped in with a class. Began with some basic warm-up and movement stuff, and then onto some calisthenics. Everyone was split into 2 groups, one advanced, one beginner. As it was my first time and the coach didn't know me, I was allocated into the beginner group. Started off with some scapular retractions while hanging from the pull-up bar, then moved onto sets of hinge rows, which were a really cool variation of ring rows- you basically hinge at the hips as you row, so your lower body stays in the one spot while you pull your upper body from horizontal to vertical. After that, basic calisthenics- 3 sets of 20 squats, 15 tempo push-ups (3 down, 1 up), hanging knee raises, and pull-ups. From there, handstand drills for another 10-20 minutes, then headstand progressions and exercises for another little while. After that, free time, so I just worked on some basic tricks- pop 360, 540 kick, and something I forget the name of which is basically a cartwheel off the wrong foot. Landed some sweet slant gainers too, so that was rad. Nice to be back earning my name again.
 
10/07/2017

Strength:

Squats:
70kg x 5
90kg x 4 x 2
105kg x 3 x 2
120kg x 3 x 5

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

Squat:
70kg x 6
90kg x 6
100kg x 6 x 4

Good morning:
70kg x 5 x 5

Bench:
50kg x 5
62.5kg x 5 x 2
72.5kg x 4 x 4

Hinge row:
BW x 8 x 4

DB fly:
20kg x 10 x 5


Conditioning: LISS

Distance: 5.73km
Pace: 5:35/km
Average HR: No HR data


Muay Thai:

Showed up to training for the first time in weeks. Turned out to be a fitness-based session tonight. Started off with bodyweight exercises in a circuit to warm up, then a couple rounds of shadow. After that, 8 x 3-minute rounds, alternating between 30 seconds of bag work paired with another exercise. Terrible feeling of being unfit. Stretched to finish. 1 hour session.
 
Last edited:
11/07/2017:

Strength:

Clean and jerk:
60kg x 3 x 2 (plus double front squat)
70kg x 2 x 2
80kg x 1
85kg x 1 x 2
90kg x 1 x 5

Band stability push-up:
BW x 15 x 3
superset
Pull-ups:
BW x 10 x 3


Conditioning:

Hill sprints

Same old jam as usual. Hill is about 200m long and pretty steep. Short ~400m jog to warm up, then 6 repeats. Sprint up, walk back down to recover. Pretty ruthless, not a lot of fun. Done in the dark, early in the morning, after strength work. Trying to get back on that work ethic shit.
 
12/07/2017:

Strength:

Deadlift:
60kg x 5
100kg x 4
120kg x 4
140kg x 3 x 2
155kg x 3 x 3
165kg x 2 x 3

Block pull:
140kg x 5 x 2
165kg x 4 x 4

Bench press:
50kg x 6
60kg x 5
70kg x 4 x 2
75kg x 3 x 2
80kg x 2 x 2
85kg x 2 (1 x 2)
80kg x 4 (2 x 2)
75kg x 6 (3 x 2)
70kg x 5
65kg x 7
60kg x 9
55kg x 11
50kg x 13

Lunge:
60kg x 5/leg x 5
superset
DB row:
40kg x 6/arm x 5


Conditioning:

LISS
Distance: 5.8km
Average pace: 5:25/km
Average HR: No data


Muay Thai:

Made do with LISS as a warm up. Went straight into a conditioning circuit, 2 minutes at each station, 30 seconds rest between. Started with shadow boxing with light dumbbells, footwork drills on the agaility ladder, heavy tyre flips, kettlebell swings, leg raises, then 3 different stations of bag work. From there, Dutch-style drills of combos with hands and knees, then some pad drills which included a high teep, and then finished the class by repeating the circuit again. I'm so fucking unfit. Come back fitness, I miss you.
 
Last edited:
Is block pull like rack pull? I bet your boobs are sore.....any chance of a vid of your last fight?
 
ngarauru said:
Is block pull like rack pull? I bet your boobs are sore.....any chance of a vid of your last fight?
Click to expand...

Yeah, just a pull from the blocks- in this case the blocks were a set of 25kg bumpers, so still from well below the knees. Boobies were okay, but I was breathing pretty heavy by the end of it.

There is a vid- I'll post it up in the standup forum later on tonight. I'll let you know when I do.


13/07/17:

Strength:

Snatch:
40kg x 3 (+3 OHS) x 2
50kg x 2 x 2
55kg x 2
60kg x 2 x 6


Conditioning:

Airdyne intervals. 45 seconds easy. 15 seconds max sustainable intensity. 8 repeats.

Tricking and gymnastics tonight.
 
17/07/2017:

Strength:

Squat:
70kg x 5
90kg x 4
105kg x 3 x 2
120kg x 3 x 2
130kg x 2 x 2
140kg x 1 x 2
120kg x 2 x 4

Bench:
50kg x 5
60kg x 4
70kg x 3 x 2
80kg x 3 x 2
85kg x 2 x 2
80kg x 3 x 2

Good morning:
70kg x 5 x 5

Dips:
BW x 10
+20kg x 8 x 2
+25kg x 8 x 2
 
21/07/2017:

Strength:

Depth jumps:
5 reps at 45/75cm
4 x 45/85cm
3 x 45/95cm
3 x 2 x 45/105cm

Military press:
20kg x 10
40kg x 5
50kg x 4 x 4
superset
Standing med ball throw (height):
6kg x 5 x 4

Deadlift:
70kg x 5
110kg x 4
140kg x 3
160kg x 2
180kg x 2
190kg x 1
200kg x 1

Bench press:
50kg x 5
60kg x 5
70kg x 4
80kg x 3 x 2
85kg x 2 x 2
90kg x 1 x 3

DB Bulgarian split squat:
16kg x 8/leg x 2
20kg x 8/leg x 3

Reverse band pull-ups:
Heavy band x 5 x 5

Plus some light pump accessory work

Moving away from the more general strength-based work to some more power-based work. Hoping to fight in late August/early September, so this is a good time to be making the transition. Feeling better about my strength levels now anyway.


Gymnastics/tricking:

Wound up coming in a bit late. Started off with a headstand progression/variation, which was quite difficult. Moved onto some bar work, looking to achieve a reverse pull-over. No such luck at this stage- some more mobility through the lower back would have had me nail it. It's another goal to work for. After that, some handstand drills, then cool down with some stretching work. Felt a bit drained, so no real tumbling/tricking work tonight.
 
22/07/2017:

Strength:

Seated box jump:
75cm x 5
85cm x 3
95cm x 3
105cm x 3
115cm x 3 x 3

Plyometric push-up:
BW x 6 x 4

Squat:
70kg x 5
90kg x 5
110kg x 4
120kg x 3
130kg x 2
140kg x 1
150kg x 1
160kg x 1
170kg x miss (FML)

Push press:
50kg x 5
60kg x 5
70kg x 5 x 4

Fucked at missing the 170kg. I'll chuck up a vid later. Still, 160kg was a good lift- 15kg increase across a month.
 
25/07/2017:

Strength:

Squat:
70kg x 5
90kg x 5
110kg x 4
120kg x 3
130kg x 3
140kg x 2
150kg x 1
160kg x 1
170kg x 1
140kg x 2 x 3

Bench:
50kg x 5
60kg x 5
70kg x 5
80kg x 4
90kg x 3 x 3

Wide-grip pull-ups:
BW x 10 x 5

Band push-ups:
BW x 15 x 3

Roll-out:
BW x 8 x 3 (slow tempo, 5-count eccentric)
superset
V-ups:
BW x 12 x 3

Got the 170, which felt lovely. 5kg under my lifetime PR, which feels pretty neat.
 
26/07/2017:

Strength:

Deadlift:
70kg x 5
110kg x 5
140kg x 3
160kg x 3
180kg x 3
190kg x 1
200kg x 1

Bench:
50kg x 5
60kg x 5
70kg x 5
80kg x 5 x 3

Hang power clean:
60kg x 5
70kg x 5 x 3

DB Bulgarian split squat:
20kg x 8/leg x 3

Military press:
40kg x 6
50kg x 5 x 3
superset
Wide-grip seated cable row:
40kg x 12
50kg x 10 x 3


Conditioning: LISS

Distance: 5.0km
Time: 30 minutes
Average HR: 151bpm
Notes: What a terrible run. Lungs were fine, but I got mad foot cramps early on, as well as an inordinate amount of tightness in my calves. Fat boy better get better at this running thing soon.


Muay Thai:

Warmed up with some bag work, then onto 3 x 3-minute pad rounds. After pad rounds, took everyone through a fair amount of clinch work. Worked through drills of one person boxing, the other trying to enter the clinch, then swapping roles every 45 seconds, then drills of working in the clinch with one person kneeing and the other person trying to catch a sweep, then switch roles again. After that, some clinch drills without kneeing or sweeping, focusing on attaining a good, strong position, good balance, and being patient. After that, 3 x 4-minute rounds on the bags, alternating 30 seconds of an exercise with 30 seconds of bag work. First round was kicks and split jumps, second round was boxing and burpees, third round was skip knees and V-ups. Cooled down with some shadow boxing, focusing on moving around a point on the floor.

Very excited about my next potential fight. Title or not, I've been gunning for this one for a fair while now. Fingers crossed.
 
Last edited:
27/07/2017:

Conditioning:

Early-ass fasted conditioning session. Started off with a few rounds of skipping to warm up, then:

50-40-30-20-10 reps of:
Sledgehammer swings
Push-ups
Squats
Mountain climbers

Getting up early to do conditioning. What a fucking con.

Gymastics/tricking to come later.
 
31/07/2017:

Strength:

Snatch:
40kg x 3
50kg x 2
55kg x 2
60kg x 2 x 8

Box squat:
70kg x 5
100kg x 5
120kg x 5 x 5

Incline DB press:
22kg x 15 x 3
superset
Standing 2-arm DB bent-over row:
22kg x 15 x 3


Core:

3 rounds:
Standing rollout x 5
Windshield wipers x 10/side
Hanging knee raise x 15
 
02/08/2017:

Muay Thai:

Warmed up with 5-10 minutes worth of skipping. After that 5 x 3-minute rounds of bag work, 60 seconds rest in between. Spent the rest of the session sparring, 2 rounds in, 1 round out. 10 rounds total done with a 76kg fighter from our gym, as well as a 72-76kg fighter from another gym who is much more experienced than either of us. Good fun session.
 
03/08/2017:

Strength:

Standing box jump:
75cm x 5
95cm x 3
105cm x 3 x 3

Power snatch:
40kg x 3
50kg x 3
55kg x 3
60kg x 3 x 3

Push press:
50kg x 5
60kg x 5
70kg x 5 x 3

Barbell step-up:
60kg x 8/leg x 3


Conditioning:

Air bike intervals
40 seconds easy
20 seconds max effort
6 rounds
Average HR:
Max HR: 186bpm


Core:

3 rounds:
5 standing rollouts
16 reverse standing cable twists, 20kg
10 double-crunch, slow tempo
60 seconds rest between rounds


Gymnastics training later on tonight
 
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