Sunday I rested. Today just did 2 hours Muay Thai, need to start running again on my non lifting days so I don't get fat.
Gym AM Deadlift 1x5 140kg I forgot my wrist straps and with my little girl grip I could barely manage the one set. Bent Over Rows 5x5 82.5kg Romanian Deadlifts 3x5 100kg 3x7 Pull ups 3:15 Plank 1:15 PLank 1x4 Standing Ab Roll Outs Run PM 3 Miles, Didn't time it.
Gym Bech Press 5x5 97.5kg Should be reppin outat 100kg next week which will be nice for someone my weight with two proper plates on each side. Military Press 2x5 62.5kg 1x4 62.5kg 2x4 60kg Dumbell Press 30kg 3x8 Dips Did Muay Thai in the evening.
Didn't do anything over the weekend except drink rather a lot on Saturday among other things which I'm sure aren't good for my health or performance. It reminded me why I rarely do that stuff. Today I went for a 5 mile run it took 34:53 which was ok considering I felt bad from Saturday night still.
Gym Deadlifts 5x5 140kg Bent Over rows 5x5 85kg Romanian Deadlifts 3x5 105kg Pull ups 3x8 Need to look into changing my reps and sets with deadlifts as my form is breaking down on the later sets. Might take it down to one set or 2, or reduce the reps and increase the weight a lot.
Just went for a run too, 3 miles didn't time it. Have too much energy at the moment, just want to tear the head off a bull or something.
Just Thai Boxing today. Been a Harmonia axyridis week for actual skill training, will train thurs, fri sat to make up for it.
You could do different rep sets. Say 5x5 is 25, 8x3 is 24 (pretty close), 12x2 is 24 (lot of breaks). Obv with 5/3/1 my rep sets are based on 5s 3s and 1s though I can see the benefit in mixing it up a bit. The strongest girl I know lifts 130 deadlift raw and works on small rep sets so 8 singles, 4x2, 3x3, 2x4 then she ups the weight again rarely going to 5 rep sets but it works for her. Couple of guys in the gym tonight both beaten by their 5x5 goal on squat, the stronger guy doing 170kg, okay for 3 sets but dropped reps on 4th, other guy starting on 90kg did well though I saw him do drop sets at 80 so might have not done all 5 sets.
Yeah I think I might aim for total less reps, maybe 15 or something. I will do some reading this week end on it. Body Weight 80kg Gym AM Bench Press 1x5 100kg 1x4 100kg 1x4 97.5kg (had to scream for help when I failed on my fifth rep) 1x7 90kg (last to reps were assissted). Military Press 5x5 60kg Dumbell Bench Press 3x5 35kg 3x6 Dips 3x5 30kg Thai Boxing PM Happy to be finally doing 100kg for reps but 97.5kg 5x5 felt ok last week so a little dissapointed I only managed 2 sets with 100kg. Finally feeling pretty strong for my weight, only the really big guys a the gym are outlifting me, everyone my size is not even close.
Sun 5 Mile run 37 Min Tried what I originally planned to be a 100 burpee challenge after but it turned into the 50 burpee challenge after about 20 reps. Did 50 burpees with a push up in 2:21 in the end which is an ok time I think considering I'd just ran 5 miles.
Gym Deadlift 145kg 5x2 Bent Over Rows 87.5kg 5x5 Romanian Deadlift 107.5kg 3x5 Hyper Extensions 3x15 20kg Pull ups 3x9
Gym Am Bench Press 2x5 100kg 2x3 100kg 1x25 60kg Military Press 3x5 62.5kg 2x4 62.5kg Dumbell Bench Press 3x6 35kg Dips 3x5 32.5kg Muay Thai PM
Thanks, I was working with another guy who was bench pressing and having someone there helps me lift more for some reason. I figure if I can lift 105kg for 5x5 then I will attempt 120kg it's going to be a struggle though.
