[Feature boy]

Thursday, July 17th

BW = 86.4 kg

Sumo deadlift
60 kg x 3
100 kg x 3
120 kg x 1
130 kg x 1
140 kg x 1
145 kg x 1
130 kg x 2
130 kg x 2
130 kg x 2

Just wanted to mix things up...

Strict OHP
30 kg x 5
40 kg x 5
50 kg x 5
55 kg x 5
57.5 kg x 3
50 kg x 5
50 kg x 5

Note to self: when need of a breather, get it done while holding the bar overhead. Breathing while having the barbell on my chest made me lose all my tightness and subsequently fail the 4th rep with 57.5 kg. Oh well, lesson learned, although now that I think about it, this is a mistake I have committed meny times before...

Chin-ups
BW x 5
+10 kg x 3
+20 kg x 1
+30 kg x 1 [PR]
+25 kg x 2
+10 kg x 6

End of the year goal is +30 kg x 5, so I guess I ahve a chance of actually reaching one of my goals this year. Cool.

[Feature boy]

Friday, July 18th

15 minutes skipping rope

Was gonna do sprints today, but my glutes were sore as fuck from the sumo pulls, so just skipped instead. Tried to keep the intensity fairly high.

[Feature boy]

Saturday, July 19th

Did a wee bit of swimming.

Oh god, I didn't even remember how bad I sucked at swimming...

[Feature boy]

Sunday, July 20th: T3 Cycle 1, Day 1

BW = 86.0 kg (BF% 11.0)

ATG squat
75 kg x 10
70 kg x 10
65 kg x 10
60 kg x 10
60 kg x 10
Total weight moved: 3300 kg

A wee bit light, perhaps.

Bench press
70 kg x 8
65 kg x 10
60 kg x 10
55 kg x 10
50 kg x 10
Total weight moved: 2860 kg

Meh. I guess I was tired from the squatting, haven't benched in a while etc. but still, that is inacceptable...

Cable row
2 plates x 8
6 plates x 8
10 plates x 8
10 plates x 8
10 plates x 8

Plates, as in the wee chunks of ****l which make up the stack, not 20 kg plates or something like that. First time doing cable rows, I like 'em.

[Feature boy]

Monday, July 21st: Muay Thai

Entirely clinch work. Controlling the opponent, knees, getting off the ropes while in the clinch...

[Feature boy]

Wednesday, July 23rd: Muay Thai

Worked on avoiding roundhouses a bit more. Also did a drill where you follow up a missed roundhouse with a side kick.

Would've got to spar for the first time today, but I didn't have my mouthguard

Also, I just realized my log is missing two entries, last Wednesday & Thursday. Oh well, damn Sherdog...

[Feature boy]

Thursday, July 24th: T3 Cycle 1, Day 2

BW = 85.3 kg

ATG squat
90 kg x 5
85 kg x 5
80 kg x 5
75 kg x 5
75 kg x 5
Total weight moved: 2025 kg

Felt a bit tougher than it should have, but I guess it's just a matter of getting used to squatting more often. Form felt great.

Bench press
75 kg x 5
70 kg x 5
65 kg x 5
65 kg x 5
65 kg x 5
Total weight moved: 1700 kg

Had almost no leg drive on that top set, so it was way tougher than it should be. Figured things out on the later sets, they felt pretty good.

Deadlift
60 kg x 3
100 kg x 1
120 kg x 1
140 kg x 1
150 kg x 1
155 kg x 1

Dips
BW x 5
+10 kg x 5

Shoulders were nagging a bit, so cut it short.

[Feature boy]

Friday, July 25th

25 minute run.

[Feature boy]

Sunday, July 27th: T3 Cycle 1, Day 3

BW = 85.5 kg

Front squat
90 kg x 3
85 kg x 3
80 kg x 3
80 kg x 3
75 kg x 3
Total weight moved: 1230 kg

Gonna do front squats on triples day to break up the monotony.

Bench press
80 kg x 3
75 kg x 3
75 kg x3
75 kg x 3
75 kg x 3
Total weight moved: 1140 kg

Actually felt pretty good... Whoa, eh.

Chin-ups
BW x 5
+10 kg x 5
+20 kg x 3
+10 kg x 3 (pull-ups)
+10 kg x 4
BW x 6

Chins sucked today. Gotta do them more often, I guess...

[graedy]

Guess it is better to ask it here:
What timeframe do you use for the T3?

I use 15 mins for the 5x5 and 5x3 and 20 mins for the 5x8-10 on upperbody lifts. On lowerbody I use 20 and 25 mins.