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After some time off....

Discussion in 'Training Logs' started by Aplin, Oct 30, 2015.



  1. Aplin

    Aplin Nak Muay Full Member

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    Oct 6, 2008
    I took some time off lifting weights as I got up to 82kg and although my weights were good (Bench 110kg for 5 reps, Deadlift 165kg for 3 reps, OHP 82kg for 3 reps) - I really struggled to make my 75kg weight class.

    I'm walking around now at about 72kg, and fighting at 70kg. My first strength session will be this weekend, I intend to reset all my weights and use starting strength to get back into it.

    I will begin with the following in a ABA / BAB style:

    Day A
    Squat - 40kg (3 x 5)
    Bench - 60kg (3 x 5)
    Dead - 60kg (1 x 5)

    Day B
    Squat - 42.5kg (3 x 5)
    Press - 40kg (3 x 5)
    Clean - 40kg (5 x 3)

    From there I will add 2.5kg per lift per session until I begin to fail and then I will add 1.5kg per session and then 0.5kg per session.

    You will notice the squat starts very low (this is because I will be squatting 3 times per week and so it will build up very quickly).

    Deadlifts start low too - I will be working form primarily. To me, deadlift is the worst lift to do heavy in addition to sport as the recovery time is so great (again, for me), which is why I'm in no rush to get back lifting heavy. Slow and steady wins the race and all that).

    Goals
    Bench Press I'll stop when I get to 1.25bw x 5 (95kg)
    Overhead Press I'll stop when I get to 0.8bw x 5 (60kg)
    Squat I'll stop when I get to 1.5bw x 5 (112.5kg)
    Deadlift I'll stop when I get to 2bw x 5 (150kg)
    Clean I'll stop when I get to 1.25bw x 3 (95kg)

    I could continue to go heavier, but my thoughts are that I'd rather build that base and maintain it that continue progressing from there. If I reach those strength standards there isn't really any need to go further for boxing. You could argue more strength = more speed and power, but I've always treated weight-lifting as a supplement to boxing. It gives you that extra 5% or 10%, it shouldn't take away from your training.

    Inevitably it does, you lift heavy and it hurts your recovery and you will feel slow / sluggish. However, if you can reach a good standard of strength, it is much easier to maintain that standard and maintenance takes a lot less effort than progression.
     
  2. Aplin

    Aplin Nak Muay Full Member

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    Oct 6, 2008
    Quick update, I've been lifting 3 times a week, varying the weight based on how I feel. Working hard on form (i.e. why Squats and Deads are light, they are much harder for me to do in terms of form than Bench/OHP).

    Bench Press - 80kg (3x5)
    Squat - 70kg (5x5)
    OHP - 60kg (6x3)
    Dead - 100kg (3 x 3)

    You will notice OHP and Dead are lower reps... It's because I feel that the power in shoulder/traps and hips/back sees a better improvement with these reps (just personally), whereas squats and bench the slightly higher reps works better with a little more volume.

    In addition to weight, I've also been doing a circuit once a week and running 4-5 miles two-three times per week. I don't usually run, but after my last fight, which I barely managed to win due to getting tired in the final round, I decided to give it a 6 month trial and see how I get on.
     
  3. Aplin

    Aplin Nak Muay Full Member

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    Note to self:

    Carl Frampton is reported to do 6x6 squats, ass to grass, at 95kg.

    Recent reports say he has hit 120kg (no details on reps - might be a single).

    He weighs around 60kg, so that's about twice his bodyweight.
     
  4. Aplin

    Aplin Nak Muay Full Member

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    Decent weeks training on the weights.

    Bench Press - 80kg (6x3) - working more explosively this week
    Squat - 80kg (5x5) - decent progression
    OHP - 60kg (6x3) - not pushed it. I don't feel the need to go much heavier.
    Dead lift- 120kg (1 x 3) - Felt OK. Grip a little loose due to finger issues.

    I've been doing some explosive medicine ball work. I can get videos up if anyone case for them and some band work for rotators/lats/shoulders (most of the moments come from Joe Defranco).

    Ran 7.5k and 10k this week at a steady pace. I strapped my heart rate monitor on and for the 7.5k kept below 160 and for the 10k kept below 150. At that pace I feel I could run for hours without stopping, which I'm told is how I should feel. I'm giving it 12 weeks of 2-3 times a week running 40minutes to 60minutes around the 150bpm mark and then I will begin adding sprints once a week. I'm following Joel Jamieson's methodology here (aerobic base training).
     
  5. Aplin

    Aplin Nak Muay Full Member

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    Been lifting pretty well - Squats up to 5 x 90kg without too much trouble. I've been going more explosive stuff with upper body such as throws, Bench Press for 3 reps (as above), Floor Press for 3 reps, clap pushups and EQI pushups. Deadlift I'm at about 130kg for 3 reps. I would like to hit 150kg for 3-5 reps, but I doubt I will go much higher than that in 2016. My back after deadlifting is always tired and I think pushing too much over that anytime this year will result in performance drops in boxing. Once I hit 150kg for 3 reps I will just maintain that and focus on building squats.

    Running been going equally well. Running 10km 2-3 times a week with BPM of 150 and finding it pretty easy to do in about an hour. I'd like to get that time down, but my main concern is basic aerobic conditioning, so it's not up to me to push, it's up to my heart to adapt and allow an increased amount of volume (waits).
     
  6. Aplin

    Aplin Nak Muay Full Member

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    My heart is becoming more efficient.

    I am able to do 10km in under an hour with a lower heart rate than I was month ago. That means I have a better aerobic base for when I begin my sprints / circuits / recovery training in a few months time.

    My deadlifts and squats are progressing nicely too (moved onto Hex-Bar Deadlifts as they seem to put less stress on one's back).

    This content is protected


    Slow and steady progress is ensuring my recovery times aren't negatively impacting my boxing trying.
     
  7. Aplin

    Aplin Nak Muay Full Member

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    26th December
    10km run with average heart rate of 150bpm

    27th December
    Squat: 4 x 5 @ 70kg (154lb)
    Bench Press: 4 x 5 @ 75kg (165lb)
    Deadlift: 4 x 5 @ 105kg (231.5lb)
    Golovkin style Ab Wheel: 50 Repetitions

    Current Bodyweight: 73.5kg (162lb)
     
  8. Aplin

    Aplin Nak Muay Full Member

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    28th December
    10km run

    29th December
    Squat: 4 x 5 @ 70kg (154lb)
    Overhead Press: 3 x 5 @ 52.5kg
    Deadlift: 2 x 5 @ 105kg (231.5lb)
    Russian Twists with 20kg: 50 Repetitions

    31st December
    10 minute warm up
    400m x 4
    200m x 4
    100m x 6

    Rested between each set until heart rate went down to 135bpm. Chart here:

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    Current Bodyweight: 73.5kg (162b)
     
  9. Aplin

    Aplin Nak Muay Full Member

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    1st January
    Recovery session today. After a 10 minute warmup I put my heart rate monitor on and went 120-140bpm for about 45 minutes. I would jog for a minute (maintaining heart rate at 130) then do 10-20 explosive jumps / push ups / hip rotations / ladder runs (making sure bpm never exceeded 140).

    2nd January
    Aerobic session today, I was really strict about staying under 150bpm. It felt very easy, but that's a good sign when training the aerobic system.

    Time: 1 hour and 5 minutes.
    Distance: 10.97km.
    Average BPM: 148bpm.
    Strides: 188 per minute.
    Pace: 5:55 min/km

    3rd January
    Time: 1 hour and 5 minutes.
    Distance: 10.97km.
    Average BPM: 148bpm.
    Strides: 188 per minute.
    Pace: 5:55 min/km

    4th January
    Weighted Jumps - 5 x 5 (20-40kg)
    Squat - 3 x 5 (72.5kg)
    Bench - 3 x 5 (80kg)
    Deadlift 3 x 5 (100kg, 120kg, 120kg) 1 x 1 (140kg)
    Pull Ups 3 x 6 (very slow - BW)
     
  10. Aplin

    Aplin Nak Muay Full Member

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    5th January
    Boxing Training

    6th January
    Time: 1 hour
    Distance: 10km.
    Average BPM: 148bpm.

    8th January

    Second Interval Session... the 600m are certainly the closest thing I've felt to a tough round of sparring. They were pretty tough by the third!

    1 mile warm up running at 10kph
    3 x 600m at 16kph (6 min mile speed)
    3 x 400m at 16kph (6 min mile speed)
    3 x 200m at 17kph (just under 6min mile speed)

    Each rep I rested until my heart rate hit 130.
    Each set I rested until my heart rate hit 120.