BlackWater's Log

[BlackWater]

Finally coming out of a week long break after my food poisoning and am feeling pretty good.

I've been reading up on El Puma's ideas for training a combat athlete and I'm combining that with the link Ingar hooked me up with.


If any of you are interested here are the sources I am using:
[Only registered and activated users can see links]

[Only registered and activated users can see links] ([Only registered and activated users can see links])

First day back on break



Saturday, 27 December 2008

3 round shadow boxing

10 minutes dynamic stretching

1)1st circuit

5xOne arm Pushup
5xChin up
5xJumping burpee
5xMountain climber
-------------------------------x3



2)Powerclean every 6sec for 2 minutes
40% of max



3)2nd circuit

10xDecline Situp
10xRussian twists with 25lb plate
5xOne leg box squat
5xKBell swings
------------------------------x3




Short and long term goals:

-Deadlift 315
-Squat 315
-Bench 225 for 3

Find a combat gym start training there



Long term:

Fight first amateur match

[BlackWater]

Sunday, 28 December 2008

3 rounds shadow boxing

10 minutes dynamic stretching


1)Wide-grip bench max set of 6

2)circuit of an exercise I created yesterday

Begin with a barbell in clean position, lower to DL position and then unto the ground
In one move shoot legs out and lower chest to the bar.
In one move explode push-up (clap etc) and bring feet back up.
Grab the bar and powerclean at the top press overhead.
One.

Repeated 5 times

[BlackWater]

1 January 2009

3 rounds shadow boxing

10 minutes dynamic stretching

Circuit 1
1)Barbell Deadlift x5
2)Jumping Burpee x5
3)Mountian climber x5
4)Clap pushup x5
--------------------------10 sec rest between sets 2 sets

Circuit 2
1)One arm pushup x5
2)Chinup with leg raise x5
3)Pistol squat x5
4)Kbell swing x5
--------------------------10 sec rest between sets 2 sets

[BlackWater]

3 January 2009

Circuit 1
Chin-up x5
One-arm push up x5
Clap push up x5
------------------------------x3

Circuit 2
Pistol squat x5
Mountain climber x5
Push press x5
-----------------------------x3

[BlackWater]

Thursday, January 8
Dynamic effort
Powerclean 8x2
Romanian Deadlift 4x8
Abs circuit

[BlackWater]

Sunday Jan 11
Sunday-Speed BP

1) Speed benches: do 8-10 triples with 55% of your shirt max or 60% of your raw max
2)JM press
3)Pushdowns
4)Front raises 3-4 sets of 8-10 reps
5)Pull ups
6)Chin ups

[BlackWater]

Monday 12 January
Squat
Romanian DL
Abs circuit
pull-ups

[BlackWater]

Tuesday 13 Jan
Wide-grip bench
JM press
Pushdown
Side raises
Pull-ups
Chin-ups

[BlackWater]

Monday 19 Jan - Max effort
Deadlift
Ham glute raise 4x8
Abs circuit
pull-ups 5x3

[BlackWater]

Tuesday 20 Jan
Max effort Bench
1) Wide grip bench
2) Chin ups
3) JM press
4) Push down
5) Side raise
6) Barbell rows

[BlackWater]

Thursday 22 Jan

Circuit
One arm push-up x5 each arm
Burpee 30 seconds
Side plan each side 30 seconds
Kettle bell each arm 30 seconds
----------------------------------------x3 one minute rest between circuits

[BlackWater]

Saturday 1/24
Dynamic effort
Powerclean 140x8x2
Romanian DL 4x8
Abs circuit
Neck work

[BlackWater]

Monday 1/26
Max Effort

Back squat
110x1x8
135x1x5
155x1x3
180x1x1
200x1x1
225x1x1
235x1x1

Half Deadlift 180x4x8

Abs circuit

Pull-ups 3x5

[BlackWater]

Tuesday 1/27
Max Effort Bench Press

Incline Bench
65x1x8
80x1x5
95x1x3
105x1x1
120x1x1
135x1x1
140x1x1

Circuit x3x1 minute rest between rounds
------------------
JM Press
Chin-ups
Pushdown
Side Lat raise
Bent over rows

[BlackWater]

Wednesday 1/28

Circuit 1 x2x1 minute rest between rounds
One arm push-ups x5 each arm
Jumping burpees 30 seconds
Mountain climber 30 seconds
Decline sit ups 30 seconds

-----------------------

Circuit 2 x2x1 minute rest between rounds
Pistol squats 5 each leg
Powerclean 30 seconds
Bounding/platform jumping 30 seconds
Flutter kicks 30 seconds

[BlackWater]

Saturday 2/1

Dynamic effort

Powercleans
95x1x10
115x1x8
135x1x4
145x8x2

Glute Ham Raises - (assisted; still working on strict form)
4x8

Abs circuit

Neck work

[BlackWater]

Tuesday 2/3

Max effort

Deadlift

120x1x8
145x5x1
170x3x1
195x1x1
220x1x1
245x1x1
260x1x1

Glute Ham Raises - (assisted; still working on strict form)
4x8

Abs circuit

Pull ups 3x5

[BlackWater]

Wednesday 2/4

Wide grip bench
75x1x10
90x1x8
105x1x5
130x1x3
135x1x3
150x1x2
160x1x4

Circuit x3x1 minute rest between rounds
------------------
JM Press 60lbs
Chin-ups BW
Pushdown 35lbs
Side Lat raise 20lbs
Bent over rows 60lbs

[BlackWater]

Saturday 2/7


Dynamic effort

Powercleans
100x1x10
120x1x8
135x1x5
150x8x2

Romanian DL 145x4x8

Abs circuit

Neck work

[BlackWater]

Sunday 2/8

Speed bench 10 triples at 60% max

45x1x10
95x1x10
100x10x3 - explosively as possible

Circuit x3x1 minute rest between rounds
------------------
JM Press 60lbs
Chin-ups BW
Pushdown 35lbs
Side Lat raise 20lbs
Bent over rows 60lbs