Monday, April 1, 2019
Fighter Bangkok, Session 7:
Squat: 200 lb. five triples
Bench: 180 lb. five triples
PU: +10lb five triples
Farmer's Walks: 45lb plates x 3 ~1min trips
BB curls: 65x2x10
Neck harness
Tuesday, April 2, 2019
Rest - unplanned rest to be exact. Missed my early morning workout and then planned on an afternoon workout. Of course, work called in the afternoon and I skipped the workout. Frustrating and then I ate junk because I was pissed off. Need to workout at 5:30 a.m. on all days except BJJ days when I can't control the class time.
Wednesday, April 3, 2019
Fighter Bangkok, Session 8:
KB Complex: 30 lb. KB - 10 swings, 10 squats, 10 Press, 10 rows per arm, 10 push-ups x 5 rounds w/1 min rest. This was hard, I felt the 5 lb. increase. Then run 1.5 miles. Got it done at 5:30 a.m.
Thursday, April 4, 2019
Rest
Friday, April 5, 2019
Fighter Bangkok, Session 9:
Squat: 200 lb. five triples
Bench: 180 lb. five triples
PU: +10lb five triples
KB Swings, 90 total
Neck harness and CoC grippers
Saturday, April 6, 2019
Rest
Sunday, April 7, 2019
Run 2.75 miles @ ~10:30 min/mi
Tom's Training Log
Re: Tom's Training Log
Monday, April 8, 2019
Fighter Bangkok, Session 10:
Squat: 170x3x5
Bench: 150x3x5
PU: BWx3x5
Farmers Walkers 45lb plate in each hand ~1 min 3 trips
Neck harness and curls
Tuesday, April 9, 2019
Fighter Bangkok, Session 11:
KB complex and 2.75 mile run
Wednesday, April 10, 2019
Rest
Thursday, April 11, 2019
Rest
Friday, April 12, 2019
Fighter Bangkok, Session 12:
Squat: 170x3x5
Bench: 150x3x5
PU: BWx3x5
Deadlift: 275x5
Neck harness
Bas Rutten 3, 2 min Boxing rounds heavy bag
Saturday, April 13, 2019
BJJ - Good refresher on deep collar chokes when someone's in your closed guard. Roll 2, 5 min rounds
Sunday, April 14, 2019
Rest
Fighter Bangkok, Session 10:
Squat: 170x3x5
Bench: 150x3x5
PU: BWx3x5
Farmers Walkers 45lb plate in each hand ~1 min 3 trips
Neck harness and curls
Tuesday, April 9, 2019
Fighter Bangkok, Session 11:
KB complex and 2.75 mile run
Wednesday, April 10, 2019
Rest
Thursday, April 11, 2019
Rest
Friday, April 12, 2019
Fighter Bangkok, Session 12:
Squat: 170x3x5
Bench: 150x3x5
PU: BWx3x5
Deadlift: 275x5
Neck harness
Bas Rutten 3, 2 min Boxing rounds heavy bag
Saturday, April 13, 2019
BJJ - Good refresher on deep collar chokes when someone's in your closed guard. Roll 2, 5 min rounds
Sunday, April 14, 2019
Rest
Re: Tom's Training Log
Monday, April 15, 2019
Fighter Bangkok, Session 13:
Squat: 180x3x5
Bench: 165x3x5
PU:+5lb x3x5
Farmers Walkers 45lb plate in each hand ~1 min 3 trips
Neck harness and curls
Tuesday, April 16, 2019
Run 2.75 miles in 28:37 @~10:30 min/mile pace
Wednesday, April 17, 2019
Fighter Bangkok, Session 14:
Alpha Circuit (3x20): KB swing, KB squat, KB press, KB Rows, push-ups
30 sec rest between exercises, 1 min rest between circuits
Thursday, April 18, 2019
Rest day
Friday, April 19, 2019
Fighter Bangkok, Session 15:
Squat: 180x3x5
Bench: 165x3x5
PU:+5lb x3x5
Deadlift: 280x5 (hook grip)
Saturday, April 20, 2019
Run 3 miles
Sunday, April 21, 2019
Rest day
Fighter Bangkok, Session 13:
Squat: 180x3x5
Bench: 165x3x5
PU:+5lb x3x5
Farmers Walkers 45lb plate in each hand ~1 min 3 trips
Neck harness and curls
Tuesday, April 16, 2019
Run 2.75 miles in 28:37 @~10:30 min/mile pace
Wednesday, April 17, 2019
Fighter Bangkok, Session 14:
Alpha Circuit (3x20): KB swing, KB squat, KB press, KB Rows, push-ups
30 sec rest between exercises, 1 min rest between circuits
Thursday, April 18, 2019
Rest day
Friday, April 19, 2019
Fighter Bangkok, Session 15:
Squat: 180x3x5
Bench: 165x3x5
PU:+5lb x3x5
Deadlift: 280x5 (hook grip)
Saturday, April 20, 2019
Run 3 miles
Sunday, April 21, 2019
Rest day
Re: Tom's Training Log
Monday, April 22, 2019
Fighter Bangkok, Session 16:
Squat: 200 lb. five triples
Bench: 180 lb. five triples
PU: +10lb five triples
Farmer's Walks: 45lb plates x 3 ~1min trips
Neck harness
Tuesday, April 23, 2019
BJJ: fun day of training until I got swept and hurt my right calf. Sharp pain immediately. It's still extremely stiff and tender. I'll see how it feels tomorrow and adjust my training week accordingly. Bummer.
Wednesday, April 24, 2019
Rest injured right calf.
Thursday, April 25, 2019
Rest injured right calf.
Friday, April 26, 2019
Fighter Bangkok, Session 17:
Alpha KB circuit, 5x10 and then 15 min stationary bike - right calf was ok enough to train but I took it easy to be safe.
Saturday, April 27, 2019
Rest
Sunday, April 28, 2019
Rest
Fighter Bangkok, Session 16:
Squat: 200 lb. five triples
Bench: 180 lb. five triples
PU: +10lb five triples
Farmer's Walks: 45lb plates x 3 ~1min trips
Neck harness
Tuesday, April 23, 2019
BJJ: fun day of training until I got swept and hurt my right calf. Sharp pain immediately. It's still extremely stiff and tender. I'll see how it feels tomorrow and adjust my training week accordingly. Bummer.
Wednesday, April 24, 2019
Rest injured right calf.
Thursday, April 25, 2019
Rest injured right calf.
Friday, April 26, 2019
Fighter Bangkok, Session 17:
Alpha KB circuit, 5x10 and then 15 min stationary bike - right calf was ok enough to train but I took it easy to be safe.
Saturday, April 27, 2019
Rest
Sunday, April 28, 2019
Rest
Re: Tom's Training Log
Monday, April 29, 2019
Fighter Bangkok, Session 18:
Squat: 200 lb. five triples
Bench: 180 lb. five triples
PU: +10lb five triples
Farmer's Walks: 45lb plates x 3 ~1min trips
Neck harness
Tuesday, April 30, 2019
BJJ: drilled open guard, closed guard, side control. Roll 2 x 5 min.
Wednesday, May 1, 2019
Alpha KB Circuit - 3x20
Thursday, May 2, 2019
Run 2.75 miles at 10:00 min/mile
Friday, May 3, 2019
Fighter Bangkok, Wave 2, Session 1:
Squat: 175x3x5
Bench: 152.5x3x5
PU: +2.5lb 3x5
Deadlift: 285x5
Neck harness and curls
Saturday, May 4, 2019
BJJ - was planning on a rest day but was bored on the couch and decided to go to open mat. Rolled 3 rounds and had fun. Submitted someone with Americana from mount which has ended up being my go to submission. Really need to work on defense when opponent's trying to get side control - "iron squirrel" defense - I always end up facing the wrong way with my back to opponent. Tomorrow will be a mandatory rest day.
Sunday, May 5, 2019
Rest
Fighter Bangkok, Session 18:
Squat: 200 lb. five triples
Bench: 180 lb. five triples
PU: +10lb five triples
Farmer's Walks: 45lb plates x 3 ~1min trips
Neck harness
Tuesday, April 30, 2019
BJJ: drilled open guard, closed guard, side control. Roll 2 x 5 min.
Wednesday, May 1, 2019
Alpha KB Circuit - 3x20
Thursday, May 2, 2019
Run 2.75 miles at 10:00 min/mile
Friday, May 3, 2019
Fighter Bangkok, Wave 2, Session 1:
Squat: 175x3x5
Bench: 152.5x3x5
PU: +2.5lb 3x5
Deadlift: 285x5
Neck harness and curls
Saturday, May 4, 2019
BJJ - was planning on a rest day but was bored on the couch and decided to go to open mat. Rolled 3 rounds and had fun. Submitted someone with Americana from mount which has ended up being my go to submission. Really need to work on defense when opponent's trying to get side control - "iron squirrel" defense - I always end up facing the wrong way with my back to opponent. Tomorrow will be a mandatory rest day.
Sunday, May 5, 2019
Rest
Re: Tom's Training Log
Monday, May 6, 2019
Fighter Bangkok, Wave 2:
Squat: 175x3x5
Bench: 152.5x3x5
PU: +2.5lb 3x5
Farmer's Walks: 45 lb. plate in each hand, 3 1 min trips
Neck harness
Tuesday, May 7, 2019
Rest
Wednesday, May 8, 2019
Fighter Bangkok, Wave 2:
Alpha KB circuit (3x10) then 2.75 mile run 10:51 min/mile
Thursday, May 9, 2019
Rest
Friday, May 10, 2019
Fighter Bangkok, Wave 2:
Squat: 185x3x5
Bench: 167.5x3x5
PU: +7.5lb 3x5
Saturday, May 11, 2019
1 hour run: 11:40 min/mile - lots of walk breaks
Sunday, May 12, 2019
Rest
Fighter Bangkok, Wave 2:
Squat: 175x3x5
Bench: 152.5x3x5
PU: +2.5lb 3x5
Farmer's Walks: 45 lb. plate in each hand, 3 1 min trips
Neck harness
Tuesday, May 7, 2019
Rest
Wednesday, May 8, 2019
Fighter Bangkok, Wave 2:
Alpha KB circuit (3x10) then 2.75 mile run 10:51 min/mile
Thursday, May 9, 2019
Rest
Friday, May 10, 2019
Fighter Bangkok, Wave 2:
Squat: 185x3x5
Bench: 167.5x3x5
PU: +7.5lb 3x5
Saturday, May 11, 2019
1 hour run: 11:40 min/mile - lots of walk breaks
Sunday, May 12, 2019
Rest
Re: Tom's Training Log
Monday, May 13, 2019
Fighter Bangkok, Wave 2:
Squat: 185x3x5
Bench: 167.5x3x5
PU: +7.5lb 3x5
Farmers Walks and neck harness
Tuesday, May 14, 2019
2.75 mile run
Wednesday, May 15, 2019
Alpha KB circuit (3x20)
Thursday, May 16, 2019
Rest day
Friday, May 17, 2019
Fighter Bangkok, Wave 2:
Squat: 205 five triples
Bench: 182.5 five triples
PU: +12.5 five triples
Deadlift: 290x5
Neck and curls
Saturday, May 18, 2019
BJJ: good reminder on monkey grip Americana from side control (wrist flex thing). Roll a few rounds.
Sunday, May 19, 2019
Rest day
Fighter Bangkok, Wave 2:
Squat: 185x3x5
Bench: 167.5x3x5
PU: +7.5lb 3x5
Farmers Walks and neck harness
Tuesday, May 14, 2019
2.75 mile run
Wednesday, May 15, 2019
Alpha KB circuit (3x20)
Thursday, May 16, 2019
Rest day
Friday, May 17, 2019
Fighter Bangkok, Wave 2:
Squat: 205 five triples
Bench: 182.5 five triples
PU: +12.5 five triples
Deadlift: 290x5
Neck and curls
Saturday, May 18, 2019
BJJ: good reminder on monkey grip Americana from side control (wrist flex thing). Roll a few rounds.
Sunday, May 19, 2019
Rest day
Re: Tom's Training Log
Monday, May 20, 2019
Fighter Bangkok, Wave 2
Squat: 205x3x3
Bench: 182.5x3x3
PU: +12.5x3x3
Tuesday, May 21, 2019
BJJ: worked Americana from side control, Lasso defense, and sweep where you start out by faking scissor sweep. Roll a few rounds and even though I didn't tap anyone, I felt like I was doing better than usual - especially against the open guard.
Wednesday, May 22, 2019
Fighter Bangkok, Wave 2
Alpha KB Circuit (3x30)
Thursday, May 23, 2019
Run 2.75 @ 10:34 min/mile
Friday, May 24, 2019
Fighter Bangkok, Wave 2
Squat: 175x3x5
Bench: 152.5x3x5
PU: +2.5x3x5
Farmers walks, neck, curls
Saturday, May 25, 2019
BJJ
Sunday, May 26, 2019
Off
Fighter Bangkok, Wave 2
Squat: 205x3x3
Bench: 182.5x3x3
PU: +12.5x3x3
Tuesday, May 21, 2019
BJJ: worked Americana from side control, Lasso defense, and sweep where you start out by faking scissor sweep. Roll a few rounds and even though I didn't tap anyone, I felt like I was doing better than usual - especially against the open guard.
Wednesday, May 22, 2019
Fighter Bangkok, Wave 2
Alpha KB Circuit (3x30)
Thursday, May 23, 2019
Run 2.75 @ 10:34 min/mile
Friday, May 24, 2019
Fighter Bangkok, Wave 2
Squat: 175x3x5
Bench: 152.5x3x5
PU: +2.5x3x5
Farmers walks, neck, curls
Saturday, May 25, 2019
BJJ
Sunday, May 26, 2019
Off
Re: Tom's Training Log
Monday, May 27, 2019
Fighter Bangkok, Wave 2
Squat: 175x3x5
Bench: 152.5x3x5
PU: +2.5x3x5
neck, curls
Tuesday, May 28, 2019
Run 2.75 miles at 10:31 min/mi
Wednesday, May 29, 2019
Alpha KB complex 3x10
Thursday, May 30, 2019
Run 2.75 miles at 10:25 min/mi
Friday, May 31, 2019
Fighter Bangkok, Wave 2
Squat: 180x3x5*
Bench: 160x3x5*
PU: +2.5x3x5*
*I am a dumb ass and realized after my workout that I did my wave 1 weights instead of wave 2 which should have been +5 to squat and +2.5 for the bench/PU.
Deadlift: 295x5
Neck harness
Saturday, June 1, 2019
Rest
Sunday, June 2, 2019
Rest
Fighter Bangkok, Wave 2
Squat: 175x3x5
Bench: 152.5x3x5
PU: +2.5x3x5
neck, curls
Tuesday, May 28, 2019
Run 2.75 miles at 10:31 min/mi
Wednesday, May 29, 2019
Alpha KB complex 3x10
Thursday, May 30, 2019
Run 2.75 miles at 10:25 min/mi
Friday, May 31, 2019
Fighter Bangkok, Wave 2
Squat: 180x3x5*
Bench: 160x3x5*
PU: +2.5x3x5*
*I am a dumb ass and realized after my workout that I did my wave 1 weights instead of wave 2 which should have been +5 to squat and +2.5 for the bench/PU.
Deadlift: 295x5
Neck harness
Saturday, June 1, 2019
Rest
Sunday, June 2, 2019
Rest
Re: Tom's Training Log
Monday, June 3, 2019
Fighter Bangkok, Wave 2
Squat: 185x3x5
Bench: 167.5x3x5
PU: +7.5x3x5
Farmers walks and neck
Tuesday, June 4, 2019
Run 2.75 miles @11:30 min/mile. Felt like crap... 84 degrees and I have a cough/mild sore throat.
Wednesday, June 5, 2019
Rest
Thursday, June 6, 2019
Alpha KB complex, 3x20
Friday, June 7, 2019
Rest
Saturday, June 8, 2019
Fighter Bangkok, Wave 2
Squat: 205x3x3
Bench: 182.5x3x3
PU: +12.5x3x3
Deadlift: 300x5
Neck and curls
Sunday, June 9, 2019
Off
Fighter Bangkok, Wave 2
Squat: 185x3x5
Bench: 167.5x3x5
PU: +7.5x3x5
Farmers walks and neck
Tuesday, June 4, 2019
Run 2.75 miles @11:30 min/mile. Felt like crap... 84 degrees and I have a cough/mild sore throat.
Wednesday, June 5, 2019
Rest
Thursday, June 6, 2019
Alpha KB complex, 3x20
Friday, June 7, 2019
Rest
Saturday, June 8, 2019
Fighter Bangkok, Wave 2
Squat: 205x3x3
Bench: 182.5x3x3
PU: +12.5x3x3
Deadlift: 300x5
Neck and curls
Sunday, June 9, 2019
Off