Bad Mood Rising

hooplah

Not much point logging my training on the iip forum anymore so reckoned I'd do it here.

Been more or less off training for 2 weeks now between banging my knee up during my fight, taking time off after my fight, and being a bit lost after IP closed. For the last couple of months I've just been doing conditioning so now my goal is to keep the weight down below 80, maybe 82 if it looks ok. So lots of S1 / S2 and maybe some runs mixed in with Thai and striking classes.


S2 26/04, Raw gym

Deadlifting off pin 3
1x5x40
1x5x50
1x5x60
2x5x70

Been told not to go over bodyweight and think I stuck to 55 before so was just seeing how these went. If I don't seize up or anything in the morning I'll try going higher next time.

DB step ups
2x8x10s each side
harder on left than right
try 12.5s next time

Bridging
5x60 secs

Bench.
Looking to get this up. Tested with a 75kg 1 rm recently a couple of weeks ago. Trying for sets of 3 or even singles at or above 90% (67.5kg) of that.

1 x 8 x bar
1x8x40
1x3x50
1x3x60
1x3x65 - got help from a spotter on the last rep so dropped to

1x3x62.5
1x2x62.5 - failed on 3rd
5x2x62.5

next time try for 1x1x65, maybe do 5 singles and see from there

Supported rows
4x8x25s

Side bridge
3x45s

Seated hammer curls
1x12x7.5
1x12x10
1x12x12.5
1x8x15
1x5x15
next time
2x12x12.5
2x8x15

gymfreak

Welcome aboard! I'll be following this log too

hooplah

Jesus lack of routine is certainly the enemy of regular training.

I've joined a new gym just round the corner from work so will be getting back on the case from today but for posterity here's the last weights session I did too.

Friday 29/04/11 Hercs
S1

Goblet squats
1x8x25
1x8x32
3x5x40

next - up to55/50kg 5x5


GHR
no ghr machine in hercs, have to think about this

Band pull downs
3x10x red band
check video for form, found bigger bands so thats good

Chins (neutral)
1x8xred
1x7x red
1x4, 4x3 bw
better at pullups than chins ... weird

DB floor press
2x12x15s
2x8x20s
next: 17.5s and 25s


DB Side Archs
3x15x20kg. Check online for form

Overhead Plate extension
100 reps
1x15x10, 1x15x15, 1x10x20, 2x5x25, 2x12x20, 1x17x15, 1x9x15.

Reverse Hypers
5x12

hooplah

S2 11/05/2011


Deadlifting
1x5x60
4x5x80



DB step ups
no box or anything handy I could see, look around and figure what to sub for next time.

Bridging
5x60 secs

Bench. (j hook n 9th pin, safety at 4th)

1 x 8 x bar
1x5x50
1x3x50 -can't count plates!
1x3x60
8x1x65kg
next time try for singles at 70

Supported rows
4x8x25s

Side bridge
3x45s

Seated hammer curls
2x8x15

hooplah

Friday 16/05/11 Hercs

S1

Goblet squats
1x8x28
1x8x32
1x5x40
1x5x45
1x3x45
droped to
1x5x40
1x8x40
next: try for more at 45kg


Reverse Hypers
5x12

Band pull downs
skipped

Chins
1x5,4,4x3, 2x2.
next time - get band and get more volume in at start


DB floor press
4x15x15s

DB Side Archs
3x15x20kg. Check online for form

Overhead Plate extension
100 reps
15x10kg, 15x15kg, 2x10x20, 2x5x25, 2x15x15kg

hooplah

S2 Wednesday 17/05/2011


Deadlifting off pins
1x5x40
1x5x60
5x5x80

check form with video
few hours later hamstring and groin felt tight on right. maybe drop weight...



DB step ups
4x8x20 each side

Bridging
5x60 secs

Bench. (j hook n 9th pin, safety at 4th)

1 x 8 x bar
1x5x50
1x3x60
1x1x65kg
4x1x70
failed on 5th, think maybe setup wasn't the best - next time go for more singles at 70
next time try for singles at 70

Supported rows
4x8x25s
next time - up to 27.5s

hooplah

S2 Wednesday 24/05/2011


Deadlifting off pins
1x5x40
1x5x60
5x5x80

DB step ups
4x8x25 each side

Bridging
5x60 secs

Bench. (j hook n 9th pin, safety at 4th)

1 x 8 x bar
1x5x50
1x3x60
1x1x65kg
4x1x70
wanted to go for more but guy waiting to use cage and didn't want to delay him
fail @ 75
try singles @ 72.5


Supported rows
4x8x28 kbs

side bridging
3x45/15

S1 Friday 26th may

Goblet squat

1x8x24
1x8x32
1x8x35
5x8x40

Reverse hyper
3x12



band pulldowns
3x10/10 blue band


Chins
1x12x green
3x8x blue band
3,2,3,1,2,3,2 bw
next use red band for 5x5 then whatever @ bw

db floor press - skipped
4x12x17.5
next - 20


db side arches
3x15x25kg - go higher


overhead plate extensions - skipped

hooplah

S2 Wednesday 01/06/2011


Deadlifting off pins
1x5x40
1x5x60
5x5x80

DB step ups
4x8x25 each side

Bridging
5x60 secs

Bench. (j hook n 9th pin, safety at 4th)

1 x 8 x bar
1x5x50
1x3x60
1x1x65kg
1x1x70
2x fail x 75
3x60
next: 8x1x70
after that do 8x1x72.5. don't go short on no of singles

Supported rows
1x8x28 kbs
1x5x30
2x8x30
next, stay at 4x8x30 move less

side bridging
3x45/15

back ext on Roman chair
3x12

hooplah

S1 Wednesday 8th June

Goblet squat

1x8x24
1x8x32
1x8x35
5x8x40 - Next time up this to 45kg. try for sets of 8.

Reverse hyper
3x12

band pulldowns
3x10/10 blue band


Chins
1x12x green
2x8x blue band
3x5x red, 2x3xred.
Next do ix green, 1x blue, 1 x red, 15 reps purple band
next use red band for 5x5 then whatever @ bw

db floor press
1x10, 1x8, 1x12, x18 :20's
try for 4x12x20

db side arches
3x15x30kg


overhead plate extensions
20x15kg, 10x20kg, 4x5x25kg left it at that - next time do the 10 reps

Enjoying training in Hercs now though I still miss IP. Nice social gym. Need to get along more often though.