Archives For recovery

Squat

  • 122.5 kg (269.5lbs): 5,5

Bench

  • 102.5 kg (225.5lbs): 5,5,5

Muay Thai Pad Training

  • 1-2PM (1 hour)

Power Clean

  • 67.5 kg (148.5lbs): 3,3,3,3,3

Squat

  • 132.5 kg (291.5lbs): 5,5

Military Press

  • 82.5 kg (181.5lbs): 5,5,5

MuayThai

  • 1:15-2:15 (1hr)
  • Boxing only

Videos

4-Hit Body Combo

Figuring Out The Left Hook

Power Clean

  • 65 kg (143lbs): 3,3,3,3,3

Squat

  • 130 kg (286lbs): 5,5

Bench Press

  • 102.5 kg (225.5lbs): 5,5,5

Chin Up

  • BW - 89.3 kg (196.5 lbs): 12,9,7

Power Clean

62.5 kg (137.5lbs): 3,3,3,3,3

Squat

127.5 kg (280.5lbs): 5,5

Press

80 kg (176lbs): 5,5,5 (+2 sec hold)

Chin Up

BW: 89kg (195.8lbs): 13,9,7

#PowerClean

67.5kg (148.5lbs): 3,3,3,3,3

#Squat

122.5 kg (269.5lbs): 5,5

#BenchPress

102.5 kg (225.5lbs): 5,5,5

#ChinUp

BW - 89 kg (195.8lbs): 13,8,7

Notes:

  • Lowered the weight for the squat and bench press. Squat should be 80% of Monday's 5x5 weight. Before I was just adding 2.5kg every week to my squat during recovery days, but this was incorrect.
  • Squat: 80% of 160kg is 128kg, so increase the weight accordingly next week.
  • Bench press is 89% of the previous 5x5 bench press weight (from 115kg to 102.5kg).
  • Lower back and right hamstring sore from yesterday's pad training