[Standard]

Day 5: Shitty ass squat day

Was busy before the gym so i didn't eat nearly enough, had 2 sandwiches just beofre working out, not the best idea, felt like shit for this workout. Still feeling light headed.

Weight training

Warmup
7 mins @ 5 mph (felt really good here)

Back Squats (olympic)
135 x 10
225 x 10
315 x 3 (not feeling to hot)
225 x 20 (that was just stupid, *vurps*)
245 x 5

SLDL from platform
225 x 10
225 x 10 (*vurps* again)

Leg Press (no idea on sled weight)
270 x 6
450 x 6
630 x 4
720 x 2

*ends sorry excuse for a squat day*

Conditioning

Will attempt if i don't feel like a shit

[Standard]

Day 1: Pushing Cars and Benching weights

AM: Conditioning

Car pushses 250m x 5 with half the length being flat and the other half being uphill. This really tells me i should take 2 days off after squats.

Pad work, getting some basic pointers for Mr MacRea, points on stance and the jab.

PM: Weight Training

Turning Brandon into a powerhouse one step at a time, helped with Cleans for about half an hour and used this as my warmup.

Cleans
95 x a whole bunch
135 x a whole bunch
225 x 1

Bench
225 x 4
245 x 2
275 x 1 (bit of help)
255 x 1
225 x 5
135 x 20

Incline Bench
185 x 6
205 x 4
135 x 15

Dips (+7lbs for chain)
BW x 5
BW + 52 x 5
BW + 62 x 5
BW + 77 x 2
BW x 5

[Standard]

Day 2: Boxing form and Deads form

AM: Conditioning
Off day

Boxing
Spent some time working on stance and the jab, mainly shadow boxing, some heavy bag work to get used to hitting and bringing the punch back.

Weight Training

Taking NK's advice on the low end of deads, if i can get some sizable improvment in just the first few inches off the ground i'll probably make huge gains overall. Was going to do all platform work, but my buddy bet me i couldn't pull 365 8 times, needless to say i won and now he's got to do a workout designed by me.

CHINS (warmup, 2x2 tubing)
10
10
10

BOR
135 x 10
185 x 10
225 x 10

Platform Deads
225 x 8
315 x 5

Deads
365 x 11

Front Squats (cleaned up)
135 x 8
185 x 4
135 x 8

CHINS
10
8
8
7

Hammer Curls
50 x 8

[Mr. Sinister]

Tell you what, as added incentive. If you make it to Vegas as a non-lazy in-shape Heavyweight who only really needs to hone skill level, I'll let you make a weight routine for me, too.

Oh and Happy Birthday.

[Standard]

Day 3: Off day / B-day

30 mins of Light boxing work again working on stance and my jab also tossed in some small combo's, the right hand whats the hit stuff too so why let the left have all the fun. Seems to be becoming a little more natural, left shoulder is getting really tired though.

KK i've ripped the skin of my hand to win an agreement like that, and all i need is to get in scary good shape with some skill... it's on!

[Standard]

Day 4: Olympic Lifts

Weight Training

Thought i would try and change things up and work on some different lifts, getting the hip pop alot better. The traditional snatches seem to really help teach the hip drive more so then the cleans for me anyways.

Warmup
5 mins at 4.5 mph

Snatch
65 x 8
95 x 5
115 x 5
135 x 3
155 x 1
185 x 0
155 x 1

1 Handed BB Snatch
65 x 5 (R and L)
95 x 3 (R and L)
115 x 1 R couldn't get L
95 x 3

Clean and Press (worked powerclean instead of hang)
135 x 5
185 x 1
205 x 1
215 x 1
225 x 0 (cleaned all sets, just short on PP)
225 x 0
225 x 0
135 x 3

Seated DB OHP
70 x 10

CHINS
10
10

Conditioning

I may go for a run after UFN, i got alot of good stuff for running for my b-day and want to try it out. It's supposed to feel like -25 tonight, but i like the cold.

[Standard]

Day 5: Punching air and High ROM squat day

Boxing

20 mins of shadow boxing, again working on maily the jab and stance. Also started to toss in more straight rights and hooks following the jab. Working alot on keeping my weight balanced properly and not tossing forward leaning haymakers.


Weight Training

Warmup
4 min @ 6 mph
1 min @ 10 mph

ATG Back Squats (pause at bottom)
135 x 10
185 x 10
245 x 10
275 x 8 (not completly ATG)

ATG Front Squats (pause at bottom)
135 x 8
135 x 10
135 x 10

CHINS (on 2x2 square tubing, chain 7lbs)
BW x 5
BW + 32 x 5
BW + 42 x 5
BW + 52 x 3
BW + 52 x 4
BW x 6

Cooldown
3 min @ 4.5 mph

[Standard]

Day 1: Bench

Just not a good day on bench, couldn't really get the weights moving today, may still be tired from the last couple workouts. Wrists have also been bothering me, most likely due to the addition of front squats to my workouts. lots of volume today, had to wait to be picked up so i trashed my tri's.

Weight Training

Bench
135 x 15 (warmup)
135 x 10 (warmup)
185 x 5
225 x 3
245 x 2
275 x 0 (mistake on form)
225 x 2 (making corrections)
275 x 1 (bit of help, slow of the chest today)
135 x 5
225 x 2

Incline Bench
135 x 10
185 x 6
205 x 3
135 x 5 (long pause at bottom)

Dips
BW x 6
BW + 52 x 5
BW + 62 x 5
BW + 72 x 5
BW x 6

Close Grip Bench
135 x 10
185 x 4
135 x 10
135 x 8

Cardio
10 min @ 5 mph

[Standard]

Day 2: Deads

Decided to take yesterday completly off, for some reason my legs were really tired and i was just overall sore. Also had the addition of my Inzer forever belt today for some solid lifting.

Weight Training

DB Rows (waiting for my buddy)
10 x 100

BOR
135 x 10
185 x 10
225 x 8

Deads
225 x 8
315 x 5
365 x 1
405 x 1
455 x 1 (PR!)
475 x 1 (PR!!)
495 x 0 (broke it off the ground, no further)
405 x 1

CHINS (7lb chain, on 2x2 tubing)
BW x 5
BW + 32 x 5
BW + 42 x 5
BW + 52 x 4
BW + 52 x 3
BW x 6

DB Hammer Curls
50 x 10

BB Reverse Curls
50 x 25

Conditioning

3 km run with my friend, for all you wimps that complain about the cold it was -12 out and it was fan-fucking-tastic. Snow is winters way of letting you run on grass on sidewalks

[Standard]

Day 4: Olympic and shoulders

Worked with the really hot fitness consultant today, she really does not know alot of lifts but we seemed to make some good headway, her cleans are looking ok and also helped her with BOR's. Had to shake my head when i got to the squat racks though, 2 guys were just making me laugh in disgust. They had complete PL look going, no sleeves, big weight belt, heavy tattoos, wrist wraps, baggy pants etc. and they were curling in the squat rack; and not just curling they were motivating each other "nice", "good rep, good rep". Come on!!

Weight Training

Snatch
95 x 5
115 x 5
135 x 3
155 x 3
175 x 0 x 4(not getting the height i need)

Clean And Press (all power clean, to push press)
alot of random 45 or 95lb lifts to demonstrate form
135 x 8
185 x 5
225 x 0 (cleaned)
225 x 0 (cleaned)
225 x 1 (FUCK YEAH PR!! held it up there for a good while too)

Full Cleans
245 x 0 x 3 (got the catch, stuck ATG though, need more heavy front squats)

1 Handed BB snatches
95 x 5 (L and R)
115 x 0 (not today)
95 x 3 (L and R)

Seated DB OHP
75 x 10
75 x 10
75 x 7

CHINS (2x2 tubing)
BW + 52 x 4
BW + 32 x 5 (hammer grip)
BW + 32 x 5
BW x 6