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Back into strength training Watch

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    Friday's session:

    Squats- 80x5x5

    Deadlifts- 70x5
    80x5
    100x5x3

    OHP (paused) - 40x5x3
    45x5
    45x4 (nowt left in me)

    BB rows- 60x5x5

    Dips- 12,12,12 (need a belt)

    Incline curls- 14x8, 14x8, 14x6

    Had a blog last year but dropped the strength training because I got back into my boxing again. Will try get videos/pictures up for critique/progress purposes.
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    Monday-

    Squats- 82.5x5x5
    Bench- 70x5x5
    BOR- 65x5x3, 70x5, 70x4
    shrugs- 70x8x2, 75x8
    Chin ups (1 second pause at top)-5,5,5
    dips- 10,10,10
    Curls- 14x8x3

    Tuesday- Cardio 2 minute rounds:30 seconds rest

    3x skipping
    2x shadow boing with 2kg weights
    2x shadow boxing without weights
    Runs on treadmill for 2 mins up to 17.

    Meant to be training tonight but started a new job this week and been on earlies and I am absolutely fubared, might give it a miss or just train a bit lighter, cardio last night did me in.
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    I remember

    good to see you back
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    Also not really looking to bulk or cut at the minute, when I'm boxing/fighting and dieting I'm 12st 7lb- 12st- 10lb. I'm about 13st 2lb at the minute, generally eating well etc, hoping to gradually build strength for the next couple of months. Probably fight again come August/Sepember so see what happens training wise a little further down the line.
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    (Original post by Angry cucumber)
    I remember

    good to see you back
    Cheers mate. How the **** do I upload images/videos do I have to url link them?
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    (Original post by StuartPatrick94)
    Cheers mate. How the **** do I upload images/videos do I have to url link them?
    Click the paperclip symbol - should be able to select a file off that
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    (Original post by Angry cucumber)
    Click the paperclip symbol - should be able to select a file off that
    Sound, will see if my ****e laptop lets me.
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    Back(obviously) Name:  20150505_194526.jpg
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    Videos ain't working but here's the session from yesterday. Was aching like **** from cycling 7 miles and back to work so didnt go in with any particuar goals.

    Squats- 65x5, 70x5, 75x5, 80x5, 85x3
    Deadlifts- 70x5, 90x5, 100x5, 110x5, 70x20
    OHP Paused (cleaned up)- 40x5x2, 45x5x2, 50x4, 30x20
    BOR- 60x8, 65x8, 65x8
    Dips- 12, 12, 12
    Curls- 16x8 then into a dropset with 10's for 10, 16x6 then into a dropset with 10's again for 8, 16x5 then into a dropset again with 10s for 7.
    Abs 3 rounds- 1 min intervals with 15 seconds rest med ball situps throwing to partner and back, last 15 seconds of each round partner banging on the abs with the med ball while exhaling (5kg).

    Just mixed it up today, don't feel too bad today so will probably get down the boxing club after work and get some speed ball and bagwork done.
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    Did some cardio last night, just ticking over on the cardio side of things until the end of next month and then will ramp it up leading to my next fight.

    Intervals on treadmill- 2 min:30 sec rest, 13kph up to 17kph
    Intervals on treadmill- 18kph 30 seconds on 30 seconds on 30 seconds off

    Shadow boxing with 1kg weights- 8x2 minute rounds

    Also cycling to and from work, only a steady pace but not cycled for a while so hopefully adapt soon enough.
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    Can't remember Friday's session, bit of a busy weekend.

    Sunday- Was hanging like a mother****er so but of a tough one but ground it out. Trained Sunay because I'm off to West Brom straight after work to watch the mighty blues.

    Pause Squats- 60x5x2
    Squats 85x5x3, didn't feel too bad considering how hungover I felt.

    Deadlifts- 60x10, 80x5, 100x5, 110x5, 110x5 (started squatting and deadlifting without shoes, feels loads better.

    OHP Paused- 20x20, 40x5, 45x5, 45x5, 45x5, 45x4, didn't feel too good after that.

    BOR- 60x8x3

    Dips BW- 15, 12, 10

    Curls- 14sx10x3
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    Think I'm going to stop cycling to work I'm not recovering enough between sessions on my lower body. Yesterdays session below.

    Pause squats- 60x5x2
    Squats- 85x3x3 real struggle, felt really knackered.
    Pause Bench- 60x5,70x5x3
    Bench- 70x5
    BOR- 60x5, 65x5x4
    Shrugs supersetted with 6kg lat raises- 65x10 and 12 lat raises, 70x8 and 10 lat raises, 70x8 and 8 lat raises.
    Wide grip pull ups- 5,5,5
    tricep extension- 20x12x2, 20x10
    curls- 14x12, 14x10, 14x10
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    Was away over the weekend on holiday here's Thursday and yesterdays sessions.

    Thursday-

    Pause squats- 20xmany, 60x5x2
    Squats- 85x5x3,
    Deadlift- 60xmany, 80x5, 90x5, 100x5, 110x5, 115x5
    OHP Paused- 20xmany, 40x5x3, 45x5, 45x4(and one push press rep)
    Rows- 60x8x3
    Dips- 15, 15, 15
    Curls- 16x8, 14x10, 12x12

    Monday- Had driven four hours home after a weekend away on the ale so just eased back into it.

    Pause squats- 60x5x2
    Squats- 80x5x2
    Pause Squat- 60x10
    Pause bench- 60x5, 70x5x4
    Rows- 60x5x5
    Shrugs- 70x8x3 supersetted with lat raises
    wide grip pull ups- 5,5,5 (had been doin chins going to start doin wide grip now and then).
    Dips- 10,10,10 (couldn't be arsed waiting for a bar so just bashed out some dips for triceps with 20 seconds rest).

    Cardio tonight.
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    Nice OHP. Gainz are coming

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    (Original post by Angry cucumber)
    Nice OHP. Gainz are coming

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    Yeah cheers, really enjoing the training at the minute.
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    Tuesday Cardio- Have been just ticking over on the cardio side of things going to start sparring more and more and other stuff again starting next week for my next fight.

    Treadmill- 2 minute intervals

    13kph x 3 rounds
    14kph x 3 rounds
    15kph x 2 rounds

    Shadow boxing- 2 minute rounds

    2 rounds with 2kg dumbells
    6 rounds normal

    Bit of stretching and that was that, back tomorrow on the 5x5.
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    Trained last night, didn't feel the best but better to be in the gym doing something than nothing at al.

    Pause squats- 60x5x2
    Squats- 80x5x5- didn't feel too good but made sets and reps so probably more a mental block than physical, certainly felt better a set or two in.

    Deadlifts- 60x5, 90x5, 90x5, 100x5, 100x5- form didn't feel the best today and was a bit ****ed after squats, just couldn't seem to get "in the groove".

    Pause OHP- 40x5x2, 45x5x2- OHP, 47.5x4
    Wide grip pull ups- 5,5
    dips- 12,12,10
    BOR- 65x8x3
    Curls- 10sx15x3 just some light weight to finish off as my arms felt done in already.
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    Didn't lift Friday, back on it tonight after work, need to stop slipping into bad habits on the diet side of things, the cob van outside work is too tempting.
 
 
 
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