Week 1 Day 4
Warm-up: leg swings, box jumps
Squat: 5×115, 3×135, 1×165 + 5×185, 5×210, 3×240
I cranked back my squats since I haven’t been consistent with them. The top set was a real grinder, couldn’t believe it, but it was very difficult to get 3 reps off for sure. I’m not sure where I want to go with squats as I’ve been very erratic with them. I think I might switch the days up so that I do squats earlier in the week to avoid missing them. Probably switching up deadlift day with squat day.
2x15x180 Leg Press: Haven’t done leg presses for like over 2 years now. These weren’t difficult in the manner of maximal effort, but rather endurance.
3×25 Sit-ups: Not bad, pretty easy. Probably going to add some lying leg raises or crunches to work the lower abs.
6min. Heavy Bag: Just hitting the bags and working punching technique. Gym was closing early so I didn’t do the 30-30-30 drill. Left shoulder hurts a bit mainly in the anterior delt area.
Week 1 Day 3
Bench: 3x5xBar + 5×65, 3×80, 1×100 + 5×120, 5×135, 7×155
Forgot to tell my spotter to not help until I ask for it so he ended up carrying the bar slightly on the 7th and 8th rep.
DB Fly – 2x10x15lb
Tricep Pushdown – 2x10x35lb
DB Bench Press: 10x30lb + 10x35lb
Dips – 8/4
3 x 30-30-30 Heavy Bag Drill – Basically doing 30 seconds of normal heavy bag practice followed by 30 seconds of high knees with non-stop speed punching and then 30 seconds of all knock punches. I initially did just 10-10-10 to test it out and wasn’t bad except for the last segment when I was going all out- I got out of breath fairly quickly. Afterwards, I did 3 sets of the 30-30-30. My legs went out very quickly, doesn’t seem like I have much endurance when I punched and actively moved around the bag. I’ll try to keep this up and work my way up on the number of sets- a set of 2 equates to a single round lasting 3:00 min. I’d like to get comfortable up to 3 rounds of 3:00 minutes which should be 6 sets.
Week 1 Day 2
Warm-up: foam roll, leg swings, box jumps
Foam rolled the legs, did leg swings for the first time in a long time and man were my legs tight. After 3 sets of leg swings, I did 3 sets of 5 reps of box jumps. I’m going to incorporate some light plyo, speed/power work before my workouts to get my CNS activated. I can’t say if the box jumps helped me with my deadlifts, but I did feel much looser going into the lift.
Deadlift: 5×105, 3×135, 1×165 + 5×195, 5×225, 13×250 Rep PR
Top set was just awesomely beastly. I cranked out the early reps like it was a warm-up. Chalked up the hands a bit- the bar was slippery and of course I had my lever belt on. I took an extra breath or two in the final reps. Extremely happy about these, no lower back strain, wasn’t completely spent after them either, but I was definitely sucking in some air.
6/3/2 – Chin-ups: All of these were grinders. My body felt heavy and my arms shut down quick.
3x15x35 – DB Rows: Increased rep and weight made all the difference. It was no top set PR squat attempt, but still pretty hard. Gotta try me some kroc rows one of these days.
4×25 – Sit-ups: Burned my abs pretty sufficiently.
2x3min. – Heavy Bag: 3 minutes seemed like such a short amount of time to hit the bags. Boy was hilariously wrong.