Hi guys I thought I would use this to keep myself accountable in my training. I use to compete competitively (armatures) and haven't been training for the past few years. I will spare you guys my issues but in the last few years life beat me down. Lost 2 people I cared about, spiralled into depression and alcohol abuse, lost my job and tried killing myself and lost the will to live. I'm on the way to recovery in that regards and trying to build my life back up. My therapist suggested I focus on things post depressed me enjoy and training was one of them also my parents keep shoving Tyson Fury's story down my throat and they really think that the sport that I once loved can be a great tool. So that's' the reason for this log, to keep myself accountable. I will be training boxing 3-4 times a week as well as weight training ( my body is a mess right now and I look like a starving crack addict). I will post all my workouts here and thoughts etc Thank for reading
Today's gym workout Deadlift: 5x4 with 130kg/286lbs and then worked up to 1x5 143kg/315lbs (which is a PB 5rm) Deficit deadlift: 2x5 with 114kg/251lbs Sumo Deadlift: 1x5 with 122kg/269lbs 5xRows 4x DB rows 5xpull ups 6 sets of Bicep work As you can tell my goal is to become stronger and also put weight back on so I will be focusing on the compound lifts and running an athlete version of 5/3/1
Boxing training today Warm up 3 rounds on the pads with the trainer. Not happy with how this went, timing felt off and didn't have any pop. Trainer also commented that I was throwing lazy shots. Guess muscle memory isn't that fast. 8 rounds on the bag focusing on my jab and footwork 3 rounds shadow boxing in the mirror making sure I fully extended my shots. Circuit to end the session
Todays session Bench: 5x5 with 63kg/139 lbs and then 1x5 with 65kg/143lbs attempted 68kg/150lbx5 but only got 4. Paused Bench: 3x5 with 62kg/137lbs 3x pin press 3xDB Press 3xShoulder Press 3xDips 6xrolling tricep extensions
Looks like you have a great program in place with the alternating boxing workouts with low rep high weight lifting. Good Luck!
Bigger, Faster, Stronger or BFS has an excellent program for that type of lifting if you want to check it out.
Did not feel like training this morning, stayed in bed for a good 10 minute contemplating life and the purpose of my existence and that the gym wouldn't get my life back on track etc but forced myself to at least get in there. <strong>Today's workout</strong> Squat: 5x5 with 109kg/240lbs + 1x5 with 120kg/264lbs + **1x5 with 130kg/287lbs** (Mother****ing Rep PR at my current teenage girl bodyweight so damn happy I got in) Paused squats: 2x5 with 105kg/ 230lbs I was supposed to do 5 sets but my right knee felt weird so thought it best to not risk injury for accessory work 3x GHR (These killed me) Leg curls: 5 sets of 8 reps Good mornings: 3 sets of 6 reps So happy I got today done and will also force myself into the boxing gym later today. If my knee feels weird then **** it I will use today as a light technical workout but I will get work in.
Todays boxing session was a mix bag. Literally had to force myself to go ( I do get days when I just want to crawl in a ball in my bed and sleep). Warm up 2 rounds on the bag 5 rounds sparring. I was told this would be 'light technical sparring' so approached it as such and tried to work on clean selective shots and not purring much into them... Other guy had other thoughts and tried taking my head off and using his 5kg/11lb + weight advantage to bully me... That was the 1st round and then a fuse went off in my mind. Something about a bigger person who has been in the gym trying to take liberties pissed me off. The 2nd round consisted of me making him miss and triple jabbing him onto the ropes and throwing wild shots as he covered up and throwing wild shots back. Third round onwards was easy work, the other dude was tired and I was taking pleasure in making him more tired despite being tired aswell. Did another round on the bag but a trainer told me to go home. Apparently I was too tired and he said for a 2nd session back it was enough. No point throwing sloppy shots on the bag and creating bad habits.
Today's upper body workout Bench: 3x8 with 60kg/132lbs and singles with 70kg/154lbs, `75kg/165lbs and 78kg/ 172lbs. Experimented with various hand placements on the singles to see what felt best. Did singles as opposed to reps just so I can rack the bar change placement and compare. Reverse grip rows: 5x12 Incline Db Press: 3x10 Db Shoulder press: 3x8 Weighted pull ups: 4x8 Neutral grip pull ups: 4x MR 3x biceps 3x triceps
Today's workout Squats: 1x8 with 105kg/231 lbs + 2x8 with 110kg/242lbs + 1x8 with 115kg/253lbs also did singles with 120kg/264lbs, 130kg/187lbs, 135lb/300lbs, 140kg/309lbs Sumo Deads: 2x8 with 105kg/231lbs + singles with 120kg/264lb and 140kg/309lbs Explosive Conventional deadlifts: 8x3 with 105kg/231lb x2
Today's boxing session Warm up 4 rounds on the bag working on movement in and out 3 rounds sparring which didn't go well. Sparred 2 rounds with a much better fighter (even if I was my best version years ago) and my timing etc still off. Postives from those rounds with him are that I know what to work on at home to make sure I never feel so out classed. Other round was with same guy as Wednesday. 2 more rounds on the bag Warm down circuit
Todays Workout Deadlift: 5x3 with 147kg/324lbs and then worked up to 1x3 153kg/337lbs (which is a 3rm PR) Deficit deadlift: 2x3 with 123kg/271lbs Sumo Deadlift: 1x3 with 130kg/286lbs 5xRows 4x DB rows 5xpull ups 6 sets of Bicep work Good start to the week. Let's hope momentum stays with me
