#MuayThai Pad Training
30 minutes
Neck Harness
Back
109: 9,7
Front
91: 9,9
Left
86: 9,8
Right
86: 9,8
Notes:
- Pad training consisted of mostly right swing kicks and the occasional jab and cross.
- Right hamstring very sore after.
Power Clean
72.5 kg (159.5lbs): 3,3,3,3,3
Squat
162.5 kg (357.5lbs): 5,5,5
Bench Press
117.5 kg (258.5lbs): 5,5,5
Notes
- Lowered the volume of my main lifts to 3x5 (from 5x5) because I'll be hitting the pads 2x/week for the rest of this month and I don't want to over train.
#PowerClean
80 kg (176lbs): 3,3,3,3,3
#Squat
187.5 kg (412.5lbs): 1,1,1,1,1
#Press
97.5 kg (214.5lbs): 1,1,X
#Deadlift
212.5 kg (467.5lbs): 2,1,1
Notes:
- Hit personal records (PR's) today on all lifts!
- Workout lasted 2+ hours
- Feel fresh after workout, can probably do 30 minutes of pads training.
Squat
- PR (+5kg)
- Saw stars on the second set
- All sets - struggle half way, then seems to shoot up
- Need to fight to finish the rep
Press
- PR (+5kg)
- Failed 3rd set, 2 attempts
Deadlift
- PR (+5kg)
- Failed 2nd set, 2nd rep
- Feel gassed after 1 rep
Video
New 1RM PR on the (military) press at 97.5kg (214.5lbs)!
#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
#NeckHarness
Back
109: 9,9,9
Front
86: 9
91: 9,9
Left
82: 9,9,9
Right
82: 9,9,9
Face Pulls
109: 12,12,12
#MuayThai Pad Work
15-20 minute with 3 breaks
Notes
- Found out that one of the trainers at my gym was a former fighter. Since I only have about a month left in #Thailand I booked a few sessions with him. "Active rest" is going to be a little bit more active now...
- Have a blood blister on the pad of my right toe, and my right hamstring along with the right side of my obliques are quite sore.
