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Friday 55 Minutes
Deadlift 325x6x2@8.5, 9, 300x6@9, 275@8.54
Chins BWx5,5,4,4
A bit underslept, but whatever. Gonna check out a Krav Maga place tomorrow. I just hope they aren't some cardio kickboxing class in disguise.
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This week:
Monday 45 minutes
Press 155x3@8, 162.5x3x2@9, @9.5
Dip BWx5x3
Tuesday 45 minutes
Squat 310x3x2, 295x3@9, 9.5, 9
Pull Ups BWx5x3
Wednesday 75 minutes
Krav MAga
Thursday 45 minutes
Bench 210x3x2, 195x3@9, 9.5, 9
Push Up BWx15,10,10
Friday 50 minutes
Deadlift 365x3x2, 340x3@9. 9.5, 9
Chins BWx7,4,4
Saturday 75 minutes
Krav MAga
Decent week. I think I am going to make a few more changes. Instead of alternating volume and intensity weeks I might just do Andy's 5/3/1 rep rotation and a similar layout as his M&M Over 40 program. Next week was going to be 5's anyway, so the change will be less volume on the main lift, but more assistance/accessory work.
The Krav Maga classes are not as strenuous as real sparing or wrestling, but there's definitely a bit of conditioning going on, which has been fun. I have a bit of martial arts background, and while my technique is probably 75% of what it was the last time I did this sort of thing, the added strength more than makes up for it. My light hits on the bag are doing more than my old hard ones would.
Last edited by George Christiansen; 03-03-2018 at 08:42 PM.
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This week:
Monday
Press 145x5, 150x5x3, 145x5
Dips BWx5,5,5,4,4
Tuesday
Squat 350x1, 280x6x2, 265x6x2
Pull Up BWx5,4,3,2,1
BB Curls 65x10, 70x8x2
Wednesday Krav Maga
Thursday
Bench 215x3, 192.5x6, 185x2
A-Press 135x6x3
B-Chin BWx6,6,5
Friday
Deadlift 370x3, 330x6, 315x6, 300x6 (w/straps)
A-Squat 250x6, 225x6
B-DB Curls 25'sx12x2
I bought this Cross-Rack X Dip Bar Attachment For Titan T-2 Power Rack which is a great idea, but the metrics are off. I am not terribly broad shouldered, but the narrowest end of these is still too wide IMO. It is especially a problem considering you don't want to hit the cross bar at the narrowest end either. I was happy that dips are easier for me now than the last time I tried them, but they are bothering my shoulder a tad, so I am going to replace them with more benching....which is what drove my dips up anyway.
I over did the volume a bit this week, but nothing too crazy. I'm just more tired than usual. A few tweeks next week should fix it.
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Monday 55 Minutes
Press 155x4, 147.5x4x2
A-Bench 180x7x3
B-Pull Up BWx5,4,4
BB Curl 70x10x2
75 Minute Evening Krav Maga Class
Tuesday 60 minutes
Squat 305x4. 290x4x2
SLDL 250x6x3
Target Bag 1min on 1min offx5
Wednesday 60 minute hike
Last edited by George Christiansen; 03-18-2018 at 06:46 PM.
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Thursday 60 minutes
Bench 205x4, 195x4x2
A-Press 135x7,7,6
B-Chin BWx7,6,5
DB Curl 30's x12,8
75 Minute Evening Krav Maga Class
Friday 70 minutes
Deadlift 365x4, 345x4x2
P.Squat 225x6x2
Heavy Bag 5x1min on/1 minute off
Saturday 60 minute hike
Last edited by George Christiansen; 03-18-2018 at 06:46 PM.
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Monday 50 Minutes
Press 175x1, 165x2, 157.5x2x2
SB Bench 172x5x3
DB Press 35's x12, 10, 8
PM Krav Maga 75 Minutes
Tuesday 50 Minutes
Squat 340x1, 325x2, 305x2x2
Chin BWx6x3
DB Row 62.5x12x3
Wednesday PM Krav Maga 75 Minutes
Thursday 70 minutes
Press 135x3x5 E2MO2M
Bench 225x1, 215x2, 205x2x2
A-DB Bench 50'sx12,10,10
B-BB Curl 75x12,10,10
Friday 90 Minutes
Squat 275x1, 250x3x5 E2MO2M
Deadlift 405x1, 390x2, 370x2x2
Heavy Bag one minute - one minute off x5
I got a new bench this week Amazon.com : Rep Adjustable Bench, AB-3100 V2 - 1, 000 lb Rated : Sports & Outdoors. Huge difference in stability. The old one seems like benching on a pillow by comparison.
I'm going to try and run this same split on a day on day off schedule and then do the Krav Maga twice a week on two of those off days. The two a days I've been doing blow for a bunch of reasons. Mostly because of feeling rush and meal timing. We'll see how it goes.
Last edited by George Christiansen; 03-23-2018 at 03:36 PM.
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Monday 65 minutes
A-Press 175x1, 165x3, 155x5x2
B-Chin BWx5x4
A-LTE (Rip Style w/SB) 75x10x3
BBB Curl 75x10x3
Wednesday 60 minutes
Squat 340x1, 300x5x3
SLDL 250x6x3
Friday 110 minutes
Press 135x3x5 E2MO2M
Squat 250x3x5 E2MO2M
Bench 215x3, 185x5x3
Deadlift 380x3, 350x5, 325x5
A-DB Bench 50'sx12x2
B-SB Row 67.5x12x2
Slept pretty poorly (5-ish hours a night) Sunday through Tuesday as well as last night. Didn't really effect training except that I felt sore and fatigued most days this wee. Some of the soreness is likely adding in the new LTE's and dumbbell stuff again. Decided to do the two session together on Friday so as to get a full weekend "off".
Going to stick with 4 day split on M-Tu-Th-F after this week and then do the Krav Maga classes on Wednesday evenings and Saturday mornings.
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Monday 60 Minutes
A-Press 170x2, 160x4
B-Chin BWx 7,6,6,6
A-SBLTE 75x12x2
B-BB Curl 75x12, 75x2
Tuesday 70 minutes
Squat 330x2, 310x4x3
RDL 225x6
Heavy Bag 10 minutes
Wednesday 75 minutes
Krav Maga
Thursday 65 minutes
Press 135x3x5 E2MO2M
Bench 215x2, 190x4x3
A-DB Bench 57.5'sx12x2
B-DB Row 70x12x2
Friday 60minutes
Squat 250x3x5 E2MO2M
Deadlift 390x2, 2360x4x2
Saturday 75 minutes
Krav Maga
I wound up benching about a 2" wider grip and realized that this may have been the first time I've ever benched properly with vertical forearms. So that was a win.
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Monday
A-Press 175x1, 165x3x3
B-Chin BWx7,7,6,6
A-SBLTE 80x12x2
B-BB Curl 75x12x2
Tuesday
Squat 340x1,320x3x3
RDL 225x8x2
Heavy Bag 12 minutes
Wednesday
Krav Maga 75 Minuutes
Thursday
Press 135x3x5 E2MO2M
Bench 225x1, 200x3x3
DB Bench 60'sx12,8
Friday
Squat 250x3x5 E2MO2M
Deadlift 400x1, 370x3x2
DB Row 75x12,10,8
Saturday
Krav Maga 75 Minuutes
Slept like crap this week on Wednesday and Thursday night. 4 hours or so. Got a 2 hour or so nap in on Thursday before training, but not Friday.
I've decided to quit the Krav Maga. The instructor and I have some significant disagreements about some rather important things. He's pretty much training people as if they might be doing MMA down the road rather than teaching them to fight for their lives, which are entirely different things.
I might just try and find some folks who want to work on some of the stuff I have been developing on my own rather than deal with the martial arts cesspool. One of the few industries as bad as fitness.
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Monday
A-Press 165x1, 155x3x2
B-Chin BWx5x3
A-SBLTE 75x5
B-BB Curl 75x5
Tuesday
Squat 320x1,300x3x2
SLDL 250x5
Thursday
Press 135x1x5 E2MO2M
Bench 215x1, 190x3x2
DB Bench 55'sx5
Friday
Squat 250x1x5 E2MO2M
Deadlift 380x1, 350x3
DB Row 67.5x5
Deload week. Everything felt like a RPE 7-8, but the fatigue was definitely lower.
Skipped any conditioning. Actually wound up quitting Krav Maga. The teacher and I just have some pretty significant differences on how to think about self defence. Not sure how much is him in particular or the system, but I decided to move onto something else. Gonna miss the people and a lot about the classes was great. Won't miss getting home so late and having trouble sleeping from being wired though.
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