Yeah, I had an awesome workout last night as well. After doing 2 sets of 5 of box squats, I decided to try more weight with no box for 1 rep just to see if I could do it. I probably couldn’t have done it back when I started this PTP GVT thing, but I got it for a double and had energy left afterward. I was happy. So it was like this:
Box squat: 2x5 (that’s two sets of 5 reps)
Squat: 1x2
I won’t list the weights I used here cuz they suck, and the weight I doubled with in Squatting is less than my old 5RM, but given how weak I was a few weeks ago it’s a good improvement for me.
After that it was,
Bench: 2x5
Weighted pullups: 2x5
Then some bicep isolation work on a machine because despite the fact that I can do a one armed pullup (sometimes), my biceps are really weak and have no size. I’m especially weak in the top portion of a curl. I’m convinced that, at least for my body, pullups don’t stress the top ROM of the biceps, given my relative weakness in that ROM and the amount of pullups I’ve done over the past 4 years.
a. knuckle pushups–15,20,25,15
b. pullups–8,10,12,8
c. decline situp with twist–10,8,6,4
d. bodyweight squats–20,30,40,30
e. hyperextensions–10,12,14,12
Later I’ll work the heavy bag for 30 minutes, then some sparring.
I’m planning on starting a cycle of mostly Olympic-style lifting next week. Will post as soon as I decide exactly what I’m going to do.
30 minutes of Heavybag is quite alot, depending on your intensity. I prefer to break it up into 3 minute rounds with 1 min of rest. I remember that 6 rounds punching only toasted my upper body pretty good.
It’s a good shoulder/external rotator exercise.