BlackWater's Log

Discussion in 'Training Logs' started by BlackWater, Dec 28, 2008.

  1. BlackWater

    BlackWater G.Wash. Full Member

    1,587
    1
    Mar 19, 2008
    Finally coming out of a week long break after my food poisoning and am feeling pretty good.

    I've been reading up on El Puma's ideas for training a combat athlete and I'm combining that with the link Ingar hooked me up with.


    If any of you are interested here are the sources I am using:
    This content is protected


    This content is protected


    First day back on break



    Saturday, 27 December 2008

    3 round shadow boxing

    10 minutes dynamic stretching

    1)1st circuit

    5xOne arm Pushup
    5xChin up
    5xJumping burpee
    5xMountain climber
    -------------------------------x3



    2)Powerclean every 6sec for 2 minutes
    40% of max



    3)2nd circuit

    10xDecline Situp
    10xRussian twists with 25lb plate
    5xOne leg box squat
    5xKBell swings
    ------------------------------x3




    Short and long term goals:

    -Deadlift 315
    -Squat 315
    -Bench 225 for 3

    Find a combat gym start training there



    Long term:

    Fight first amateur match
     
  2. BlackWater

    BlackWater G.Wash. Full Member

    1,587
    1
    Mar 19, 2008
    Sunday, 28 December 2008

    3 rounds shadow boxing

    10 minutes dynamic stretching


    1)Wide-grip bench max set of 6

    2)circuit of an exercise I created yesterday

    Begin with a barbell in clean position, lower to DL position and then unto the ground
    In one move shoot legs out and lower chest to the bar.
    In one move explode push-up (clap etc) and bring feet back up.
    Grab the bar and powerclean at the top press overhead.
    One.

    Repeated 5 times
     
  3. BlackWater

    BlackWater G.Wash. Full Member

    1,587
    1
    Mar 19, 2008
    1 January 2009

    3 rounds shadow boxing

    10 minutes dynamic stretching

    Circuit 1
    1)Barbell Deadlift x5
    2)Jumping Burpee x5
    3)Mountian climber x5
    4)Clap pushup x5
    --------------------------10 sec rest between sets 2 sets

    Circuit 2
    1)One arm pushup x5
    2)Chinup with leg raise x5
    3)Pistol squat x5
    4)Kbell swing x5
    --------------------------10 sec rest between sets 2 sets
     
  4. BlackWater

    BlackWater G.Wash. Full Member

    1,587
    1
    Mar 19, 2008
    3 January 2009

    Circuit 1
    Chin-up x5
    One-arm push up x5
    Clap push up x5
    ------------------------------x3

    Circuit 2
    Pistol squat x5
    Mountain climber x5
    Push press x5
    -----------------------------x3
     
  5. BlackWater

    BlackWater G.Wash. Full Member

    1,587
    1
    Mar 19, 2008
    Thursday, January 8
    Dynamic effort
    Powerclean 8x2
    Romanian Deadlift 4x8
    Abs circuit
     
  6. BlackWater

    BlackWater G.Wash. Full Member

    1,587
    1
    Mar 19, 2008
    Sunday Jan 11
    Sunday-Speed BP

    1) Speed benches: do 8-10 triples with 55% of your shirt max or 60% of your raw max
    2)JM press
    3)Pushdowns
    4)Front raises 3-4 sets of 8-10 reps
    5)Pull ups
    6)Chin ups
     
  7. BlackWater

    BlackWater G.Wash. Full Member

    1,587
    1
    Mar 19, 2008
    Monday 12 January
    Squat
    Romanian DL
    Abs circuit
    pull-ups
     
  8. BlackWater

    BlackWater G.Wash. Full Member

    1,587
    1
    Mar 19, 2008
    Tuesday 13 Jan
    Wide-grip bench
    JM press
    Pushdown
    Side raises
    Pull-ups
    Chin-ups
     
  9. BlackWater

    BlackWater G.Wash. Full Member

    1,587
    1
    Mar 19, 2008
    Monday 19 Jan - Max effort
    Deadlift
    Ham glute raise 4x8
    Abs circuit
    pull-ups 5x3
     
  10. BlackWater

    BlackWater G.Wash. Full Member

    1,587
    1
    Mar 19, 2008
    Tuesday 20 Jan
    Max effort Bench
    1) Wide grip bench
    2) Chin ups
    3) JM press
    4) Push down
    5) Side raise
    6) Barbell rows
     
  11. BlackWater

    BlackWater G.Wash. Full Member

    1,587
    1
    Mar 19, 2008
    Thursday 22 Jan

    Circuit
    One arm push-up x5 each arm
    Burpee 30 seconds
    Side plan each side 30 seconds
    Kettle bell each arm 30 seconds
    ----------------------------------------x3 one minute rest between circuits
     
  12. BlackWater

    BlackWater G.Wash. Full Member

    1,587
    1
    Mar 19, 2008
    Saturday 1/24
    Dynamic effort
    Powerclean 140x8x2
    Romanian DL 4x8
    Abs circuit
    Neck work
     
  13. BlackWater

    BlackWater G.Wash. Full Member

    1,587
    1
    Mar 19, 2008
    Monday 1/26
    Max Effort

    Back squat
    110x1x8
    135x1x5
    155x1x3
    180x1x1
    200x1x1
    225x1x1
    235x1x1

    Half Deadlift 180x4x8

    Abs circuit

    Pull-ups 3x5
     
  14. BlackWater

    BlackWater G.Wash. Full Member

    1,587
    1
    Mar 19, 2008
    Tuesday 1/27
    Max Effort Bench Press

    Incline Bench
    65x1x8
    80x1x5
    95x1x3
    105x1x1
    120x1x1
    135x1x1
    140x1x1

    Circuit x3x1 minute rest between rounds
    ------------------
    JM Press
    Chin-ups
    Pushdown
    Side Lat raise
    Bent over rows
     
  15. BlackWater

    BlackWater G.Wash. Full Member

    1,587
    1
    Mar 19, 2008
    Wednesday 1/28

    Circuit 1 x2x1 minute rest between rounds
    One arm push-ups x5 each arm
    Jumping burpees 30 seconds
    Mountain climber 30 seconds
    Decline sit ups 30 seconds

    -----------------------

    Circuit 2 x2x1 minute rest between rounds
    Pistol squats 5 each leg
    Powerclean 30 seconds
    Bounding/platform jumping 30 seconds
    Flutter kicks 30 seconds