I'm getting back in the saddle, making training more consistent. As you can tell from the infrequency of the posts, time has been in very short supply so training has been pretty minimalistic making training efficiency essential.
Strength training has been sticking with Jim Wendler's 5/3/1 template, training twice a week. Following my back spasm I had to take the numbers right down and work back up. In most lifts I've regressed a year in terms of the numbers! Most recently:
Swiss bar press 65kg x 5
Deadlift 114kg x 10
Swiss bar bench 72kg x 10
Trapbar deadlift 133kg x 10
Everything's progressing and, hey, it's not a sprint right? The assistance exercise choices have been power clean (5 x 82kg), dumbbell bench (10 x 32kg each hand), dumbbell row (20 x 32kg each side), trapbar RDL (8 x 65kg), leg raises, ab wheel & landmine twists.
Conditioning-wise, my mainstays have been fight inspired circuits, typically 30 seconds each followed by 10 seconds change over, e.g.
Heavy bag punching
Sprawls
Sandbag shoulder
Sit throughs
Dummy G 'n' P.
Dummy suplex lift
Plank
Band resisted shots
Sandbag bear hug
Heavy bag punching.
This gives a really good mixed workout that staves off boredom. Anyway,going to try to keep this updated a bit more. Gotta go....
