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Training for the Week of 9/15 - 9/21

September 22nd, 2008 Posted in Workout Logs

Finally! I pulled off 5 workouts in 5 days. In order to do it I had to train twice on Friday, but I still made it! 3 kickboxing sessions and 2 weight training sessions were completed without a hitch.

If you have a heavy bag at home, try this kickboxing workout:

One rep: Jab, Cross, Hook, 2 quick low kicks (thai kicks), and 3 burpee/push-up combos.

See how many reps you can do in a 4 minute round. Take a minute to rest and drink water. Repeat for 5 rounds. After 25 minutes of this, you will be sweating like a little piggy. Read on to learn about my workouts for the week.

Weight Training

As usual, I didn’t lift what I used to be able to lift. I feel already that my triceps and chest are significantly weaker than they should be, and incline dumbbell presses feel mad awkward. In fact my close grip bench maxed out at 185 lbs for 1 rep, which seems preposterous since my close grip bench used to be stronger than my standard bench.

Triceps will be a top candidate for a custom specialization program in a couple weeks. Hams, shoulders, calves, and back are performing the way I think they should for now.

My barbell back squat is suspect as well, but since I’ve got no way to do that exercise in my new gym, I’m going to have to settle for various smith squats, jump squats, and super light box squats. My potential for free weight squatting is limited by the amount of weight I can clean and press. At least I can perfect my form and increase my lower body endurance with endless sets and reps at 135-225 lbs.

Anyway, here is the workout:

Monday 9/15 - 60 mins Kickboxing

Tuesday 9/16 - Warm up: 10 mins Kickboxing
1a) Seated Overhead Press - 95 x 10, 115 x 7, 135 x 4, 135 x 2
1b) One leg Calf on Sled - 45 x 12, 70 x 12, 90 x 10, 90 x 10
2a) Jump Squats - 4 sets of 135 x 5
2b) Stiff Leg Deadlift - 135 x 10, 225 x 5, 275 x 4, 295 x 4
3a) Close Grip Bench - 135 x 7, 185 x 1, 155 x 7
3b) Alt Db Curl - 40 x 7, 45 x 5, 50 x 2
4) Supinated Bent Over Row - 135 x 7, 185 x 4
5) Row Machine (explosive pull and 1 second hold) - 115 x 7, 135 x 10

Wednesday 9/17 - 60 mins Kickboxing

Thursday 9/18 - Off

Friday 9/19
AM - Warm up: 10 mins Kickboxing
1) Squats - 135 x 10, 225 x 5, 225 x 5
(squats were very awkward as I attempted to unrack the bar from a seated position on a flat bench; very unstable unracking, reracking, and walking the bar in and out; will not be as acceptable method of squatting for safety reasons)
2) Smith Squats - 135 x 10, 225 x 5, 245 x 5
3a) Incline Dumbbell Press - 45 x 7, 60 x 7, 70 x 5, (70 x 2, 50 x
3b) Standing 1 Leg Calf Raise - 45 x 12, 45 x 12, 50 x 15, 55 x 12
4a) Chin Ups - 0 x 9, (25 x 2, 0 x 3) 0 x 4
4b) Seated Calf Raise - 45 x 12, 70 x 9

PM - 60 mins Kickboxing

Overall it was a good week. I was very sore on Saturday morning, and I’m wondering if my body can handle 5 days of exercise anymore. I believe it can, and I’m not going to stop until I’m in the best shape of my life. In the future I will need to focus on my triceps, which I feel will help to fix my benching weakness, and hopefuly will speed up my pull-up progress.

Since these training log posts are probably boring to most of you, here’s a video of a CrossFit trainer explaining how to do an overhead press. The best part of the video is the guys who start busting out pull ups at breakneck speed in the background about half way through the vid.

Written by Steve
Steve is a formerly ISSA certified personal trainer and sport nutritionist, who has been studying, practicing, and experimenting since 1994. Please use the content at Project Swole to supplement the advice of your doctor or physician. All medical questions should be directed towards a qualified medical professional, and the advice provided at Project Swole should be used at your own discretion.

At Project Swole you will Build Muscle and Lose Fat with articles on weightlifting, conditioning, nutrition, diets, martial arts, and all forms of exercise.

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