My digital notebook

Bench press
65 kg 6 x 3

Sumo deadlift
70 kg 5 x 4

Dumbell overhead press
14 kg x 4 x 6

Lat pull down
35 kg x 17 x 2

Calve raises/press
70 kg x 25
90 kg x 21

Skullcrushers
20 kg x 21
20 kg x 15(?)

Inverted TRX rows
2 x 12

Walking lunges
2 sets

Planks

Bodyweight 88.4 kg
 
Squat
102,5 kg x 6 x 3

CGBP
40 kg x 5 x 4

RDL
60 kg x 4 x 6

BOR
40 kg
1 x 17
1 x 15

Lat pull down
35 kg x 2 x 18

Barbell curls
22,5 kg
1 x 15
1 x 11

Inverted TRX rows
2 x 12

Ab wheel
8, 6

Kb swings
20 kg x 2 x 20
 
Military press
50 kg x 6 x 3

Front squats
42,5 kg x 5 x 4

Dips
12, 12, 11

Leg extensions
30 kg x 2 x 15

Leg curls
35 kg x 2 x 15

Glute Bridges
2 x 15

Planks
2 x 40s

Inverted TRX Rows
2 x 15

Russian twists with 5 kg medicin ball
2 x 25

Bw 88,7 kg.
 
Muay Thai

A lot of conditioning and reaction drills. Good training to start with after the holidays.

Warming up consisted of jogging, push ups, squats and planks. After that some circuits were done with plyometric push ups, jumping squats.

Clinch sparring with different partners. Received some good knees to the rib area, gotta stay closer next time.

After clinching we switched to box only sparring, where we stayed close in the pocket.

Pads
20 roundkicks left, then 20 right
15 left, then 15 right
untill 5.

Reaction drills with partner
Coach yells the number and then partner comes with a lowkick, you block and counter as fast as possible.

Count 1: block, cross, left hook and right lowkick.
Count 2: block, cross.

After that another drill: partner punches with jab cross, you block and lowkick inside to thigh or calve.

This drill was done for a few minutes per round, where we did about 3 rounds per partner (3 partners).

Very good training. I think I will dedicate some more time to conditioning, I feel like I need it. I was exhausted.
 
Deadlift
120 kg x 6 x 3

Push press
47,5 kg x 5 x 4

Paused squats
62,5 kg x 4 x 2

Side delt raises
6 kg x 2 x 15

Rear delt raises
6 kg x 2 x 15

Pec flyes
14 kg x 2 x 16

Walking lunges 2 sets

Inverted TRX rows
2 x 12

Planks
2 sets
 
Bench press
67,5 kg 6 x 3

Sumo deadlift
75 kg 5 x 4

Dumbell overhead press
16 kg x 4 x 6

Lat pull down
34 kg x 17 x 2

Calve raises/press
100 kg x 25 x 2

Skullcrushers
22,5 kg x 13 x 2

Chin ups
3 x 2

Push ups
10 x 2

Planks
2 sets
 
Squat
105 kg x 6 x 3

CGBP
42,5 kg x 5 x 4

RDL
62,5 kg x 4 x 6

BOR
42,5 kg x 15
42,5 kg x 12

Barbell curls
22,5 kg x 15
22,5 kg x 12

Lat pull down
40 kg x 18 x 2

One arm standing shoulder press
14 kg x 12
14 kg x 10

Inverted TRX Rows
2 x 12

Bodyweight 88,4 kg
 
Military press
51 kg x 6 x 3

Front squats
45 kg x 5 x 4

Dips
12, 12, 12

Leg extensions
30 kg x 2 x 20

Leg curls
35 kg x 2 x 20

Glute Bridges
2 x 15

Planks
2 x 45s

Inverted TRX Rows
2 x 15

One arm standing shoulder press
16 kg
1st set both arms 12 reps

2nd set left 6 reps and right 10 reps

Bw 88,8 kg
 
Deadlift
122,5 kg x 6 x 3

Push press
50 kg x 5 x 4

Paused squats
65 kg x 4 x 2

Side delt raises
6 kg x 2 x 15

Rear delt raises
6 kg x 2 x 15

Pec flyes
16 kg x 2 x 14

Walking lunges 2 sets

KB Swings
20 kg x 2 x 20

One arm standing shoulder press
16 kg x 2 x 7
 
MT last night
Partner drills and light sparring

Bw this morning 87.9 kg
 
Bench press
70kg x 6 x 3
This is a pr for me, it isn't much but it's going up, happy about that (but still hungry for more)
Last 2,5 kg increase, 1 kg increments again.

Sumo Deadlift
80kg x 5 x 4

Sitting dumbell overhead press
18kg x 4 x 6

Lat pull down
45 kg x 15 x 2

Calve press
110kg x 25 x 2

Skullcrushers
22,5kg x 15 x 2

Chin ups
3 x 2

Walking lunges

Ab wheel roll out (against wall, not full length)
10 x 2

Bodyweight 88.5 kg
 
Squat
107,5 kg x 6 x 3

CGBP
45 kg x 5 x 4

RDL
65 kg x 4 x 6

BOR
45 kg x 12 x 2

Barbell curls
22,5 kg x 12 x 2

Lat pull down
45 kg x 15 x 2

Bodyweight 87,9 kg
 
Military press
52 kg x 6 x 3

Front squats
50 kg x 5 x 4

Dips
4 kg x 3 x 12

Leg extensions
35 kg x 2 x 15

Leg curls
40 kg x 2 x 15

Glute Bridges
2 x 15

Ab wheel roll out
2 x 10

Inverted TRX rows
2 x 15

One arm standing shoulder press
16 kg x 12 both sides
16 kg x 10 both sides

Bodyweight 88.9 kg
 
Deadlift
125 kg x 3 x 3
I was Samson Fletchering the weight up on the last rep of 3rd set, close to snap city. Went for a 4th set but could not get it up. Fack.

Push press
55 kg x 1
52,5 kg x 3
50 kg x 3 x 4

Paused squats
70 kg x 4 x 2

Side delt raises
8 kg x 2 x 15

Rear delt raises
8 kg x 2 x 15

Pec flyes
18 kg x 2 x 14

inverted TRX rows
2 x 15

Planks
4 sets of 40s
 
Bench press
71kg x 6 x 3

Sumo Deadlift
85kg x 5 x 4

Sitting dumbell overhead press
18kg x 4 x 6

Lat pull down
50kg x 15 x 2

Calve press
110kg x 25 x 2

Skullcrushers
25kg x 15 x 2

Chin ups
3 x 2

Ab wheel roll out (against wall, not full length)
10 x 2

Bodyweight 88 kg
 
Squat
85 kg x 6 x 6

Bench press
52,5 kg x 2 x 8
52,5 kg x 11

CGBP
45 kg x 2 x 8
45 kg x 13

Barbell curls
20 kg x 3 x15(+-)

Face pulls
10 kg x 3 x 25

High 2 low woodchopper
10 kg x 10+10
 
Sumo deadlift
60 kg x 5
80 kg x 5
90 kg x 5
90 x 2 x 3

Bench press
55 kg x 2 x 6
55 kg x 10

Barbell rows
45 kg x 4 x 8

Tricep pushdown
15 kg x 3 x 20

Hamstring curl
40 kg x 4 x 15

Rear delt fly
8 kg x 3 x 12

Weighted decline situps
 
Squats
100 kg x 8 new 8RM
100 kg x 3 x 5

Bench press
60 kg x 2 x 4
60 kg x 6

Weighted dips
6 kg x 3 x 12

Face pulls
10 kg x 3 x 25

Hammer curls
10 kg x 12, 10 and 8

Bodyweight 87,7 kg
 
Congrats on the rep PR. Solid, consistent work.
 
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