Kangaroo Boxing - 「Foz' Strength and Power Log」

[Fozzy]

Monday December 15th

All lifts are in kg, unless otherwise stated. Also Set*Rep*Weight

Squat

2*5*Bar
5*30
5*42.5
3*67.5
3*5*82.5kg

Following the Ripptoe programming method. I prefer the 3 sets of 5 to the 5x5 i was doing from Stronglifts. Less taxxing on my body I'd hope. I may only squat 2x a week as I want to do some cardio on other days. So maybe one heavy day, one volume/rep day. Not sure yet, I'll play with it.

Bench

2*5*Bar (20kg)
5*32.5
3*47.5
2*60
3*5*67.5kg

Was unsure I'd make the 3 full sets, was happy I got them out. yay.

Seated row with a neutral hammer grip.

3*5*150lbs or something. It just says 15 on the plate thing, fuck knows.

Chins (avoiding pullups until I hear from physio)

1*7
1*4
1*3

I want to lose weight to get down to 80kg for grappling comps next year but i also want to put on more muscle again. Need to mess with my diet more. Adding another 500ml of milk to my diet from this day onwards though.

Will do grip training and some riding later tonight.

~Foz

[Fozzy]

Monday 16th - PM session

did some gripper work

Left Hand
1*3*CoCT
1*3*CoC1
3*3*CoC1.5 attempts. maybe tiniest bit off. want to close by end of year...

Right Hand
1*3*CoC1
1*3*CoC1.5
3*3*CoC2 attempts. These fatigue me like a mutha fucker. Unsure of a good rep routine, or routine in general to make more gains. I did this routine in the past and made gains so. I was doing an overcrush routine Sonny gave me but am trying this again for a while.

Did some wrist roller at 20kg back and foreward. Didn't count. My dad works for a company that does alot of steel work and custom fabrication, so I asked him and he got the boys to make me some stands for my wrist roller. Thing is fucking aweeeeeesome.

I'm gonna look at getting a steel pipe as the pipe is just PVC and I am worried once I increase the weight more, it will snap... =/

Otherwise though, thing is awesome. Got some cricket bat handle grip stuck on the pipe so I use that for the part I roll, keeps the hand from slipping, VERY helpful.

Here is a pic:




will do some riding tommorow, probly some LSD stuff, try and cycle down the HIIT stuff if I am gonna squat 2x a week. maybe do some sprints on a wednesday or some dynamic leg work in the gym (I want to do box jumps but they dont have boxes at my gym here in Darwin)

~Foz

[fizzmo]

Originally Posted by Fozzy

Monday December 15th

All lifts are in kg, unless otherwise stated. Also Set*Rep*Weight

Squat

2*5*Bar
5*30
5*42.5
3*67.5
3*5*82.5kg

Following the Ripptoe programming method. I prefer the 3 sets of 5 to the 5x5 i was doing from Stronglifts. Less taxxing on my body I'd hope. I may only squat 2x a week as I want to do some cardio on other days. So maybe one heavy day, one volume/rep day. Not sure yet, I'll play with it.

Bench

2*5*Bar (20kg)
5*32.5
3*47.5
2*60
3*5*67.5kg

Was unsure I'd make the 3 full sets, was happy I got them out. yay.

Seated row with a neutral hammer grip.

3*5*150lbs or something. It just says 15 on the plate thing, fuck knows.

Chins (avoiding pullups until I hear from physio)

1*7
1*4
1*3

I want to lose weight to get down to 80kg for grappling comps next year but i also want to put on more muscle again. Need to mess with my diet more. Adding another 500ml of milk to my diet from this day onwards though.

Will do grip training and some riding later tonight.

~Foz

Same goal as me Foz, only I have to gain weight.

[Fozzy]

wanna trade? I'd much rather put on weight too lol. I like eating :'(

~Foz

[fizzmo]

Originally Posted by Fozzy

wanna trade? I'd much rather put on weight too lol. I like eating :'(

~Foz

Eating is fucking fantastic but yeah losing weight isn't a whole lot of fun. I should probably start a log or something when i get back from visiting relatives.

[Fozzy]

hey fizzmo where do u train man?

~Foz

[fizzmo]

I train at IMA and a fitness first in Carindale. Also I fucking hate fitness first but it's like the only gym close by that has a power rack.

[Fozzy]

the fitness first at Indo and Toowong both dont have power racks, well. I know for fact the one at Indo doesnt, didnt see one at Toowongs. I train at the UQ gym, the equipment there is fucking amazing man.

If i was gonna focus on nogi I'd train at IMA, did you compete at QLD states this year, I might have seen you.

~Foz

[Fozzy]

Tuesday - 16th Dec

after getting fucked in the ass by centrelink, I went for a little ride.

20 mins LSD, just to get the heart up a little bit and pump some blood in after squats yesterday, got called into work.

~Foz

[fizzmo]

Originally Posted by Fozzy

the fitness first at Indo and Toowong both dont have power racks, well. I know for fact the one at Indo doesnt, didnt see one at Toowongs. I train at the UQ gym, the equipment there is fucking amazing man.

If i was gonna focus on nogi I'd train at IMA, did you compete at QLD states this year, I might have seen you.

~Foz

No, last year i was pretty lazy with my training, but i'm gonna go a lot harder this year and try and train every day at IMA i can, in the hopes of getting onto the pro team eventually. We do actually roll twice a week in the Gi at IMA though so it's not like its neglected.