T Nation

Screwed and Chopped Training by Luster


#1

Hi, more info coming soon..

few days back:

3.9.

I.
TRAP BAR DL - 10x163kg
BENCH PRESS - 7x100kg
BRIDGE FLOOR PRESS - 4x130kg
BIC HAMMER CURLS - 10-2x20kg
AB WHEEL - 8x

II.
SPARRING (only boxing)

7.9.

I.
KB TGU - up to 48kg
BTN JERK - up to 1x115kg
DEADLIFT - 3x5 100kg speed
BENCH PRESS - 2x5 60kg dyn.

II.
BOXING

8.9.
PROWLER SLED - 1x0kg, 1x20kg, 4x30kg (1x gym)
BOXING BAG - 3x3 min.

9.9.
BACK SQUAT - 10x3 120kg (OTM)
BENCH PRESS - 10x90kg
BRIDGE FLOOR PRESS - 6x120kg

10.9.
BTN MILITARY PRESS - up to 1x75kg

11.9.
TRAP BAR DL - 4x183kg, 3x183kg
BENCH PRESS - 2x3 105kg
PULL UP - 7x
BIC HAMMER CURL - 10-2x

7x
KB SWING 10x48kg and ROUND KICK 5+5 (OTM)


#2

I decided to change my training… so today I start mod. 40 day workout

press movement: bench press
pull movement: skip
hinge movement: deadlift (mix style)
squat movement: front squat
loaded carry: kb farmers walk

ok, let’s go!

I.

PRIMAL MOVE/GROUND FORCE METHOD
KB GOBLET SQUAT - 10x24kg
KB SWING - 2x25 24kg
KB TGU - 1x24kg

FRONT SQUAT - 2x5 60kg
BENCH PRESS - 2x5 80kg
DEADLIFT - 2x5 100kg
KB FARMERS WALK - 32kg, 2x gym

very easy… like I do nothing :smiley:

II.

BOXING - 5x2 min. sparring (boxing only)


#3

I.

PRIMAL MOVE/GROUND FORCE METHOD
KB GOBLET SQUAT - 10x24kg
KB SWING - 2x25 24kg
KB TGU - 1x24kg

FRONT SQUAT - 2x5 60kg
BENCH PRESS - 2x5 80kg
DEADLIFT - 2x5 100kg
KB FARMERS WALK - 32kg, 2x gym (little bit longer way…)

tommorow will be 5-3-2 scheme…

II.

BOXING BAG - 8x3 min. (1 min. rest)


#4

I.

PRIMAL MOVE/GROUND FORCE METHOD
KB GOBLET SQUAT - 10x24kg
KB SWING - 2x25 24kg
KB TGU - 1x24kg

FRONT SQUAT - 5x60kg, 3x80kg, 2x90kg
BENCH PRESS - 5x80kg, 3x90kg, 2x94kg
DEADLIFT - 5x100kg, 3x120kg, 2x130kg
KB FARMERS WALK - 40kg, 1x gym

II.

CARB UP… cheat meal included :)) different types of chips and tortillas, chocolate bars, mascarpone, …feel a little groggy :smiley:


#5

I.

FRONT SQUAT - 2x5 70kg
BENCH PRESS - 2x5 90kg
DEADLIFT - 2x5 120kg

20 min. later…

II.

BOXING - sparring with my brother, 10x2 min. (thaibox)


#6

I.

PRIMAL MOVE/GROUND FORCE METHOD
KB GOBLET SQUAT - 10x24kg
KB SWING - 2x25 24kg
KB TGU - 1x24kg

FRONT SQUAT - 2x5 80kg
BENCH PRESS - 2x5 90kg
DEADLIFT - 2x5 120kg
KB WAITERS WALK - 28kg, 2x gym

II.

BOXING BAG - 5x3 min.


#7

I.

PRIMAL MOVE/GROUND FORCE METHOD
KB GOBLET SQUAT - 10x24kg
KB SWING - 2x25 24kg

FRONT SQUAT - 2x5 80kg
BENCH PRESS - 2x5 80kg
DEADLIFT - 2x5 100kg
2KB FARMERS WALK - 48+60kg, 1x gym

tommorow will be six singles (no 1 rep max) so I decided for very light weights today, stay confident and fresh for thuesday, will see waht happen…

II.

BOXING - pad work


#8

I.

PRIMAL MOVE/GROUND FORCE METHOD
KB GOBLET SQUAT - 10x24kg
KB SWING - 2x25 24kg

FRONT SQUAT - 1x60kg, 1x80g, 1x90kg, 1x100kg, 1x107,5kg, 1x112,5kg
BENCH PRESS - 1x60kg, 1x80g, 1x90kg, 1x100kg, 1x105kg, 1x110kg
DEADLIFT - 1x100kg, 1x120kg, 1x135kg, 1x145kg, 1x155kg, 1x165kg
KB FARMERS WALK - 36kg, 2x gym

good, lot of space for improvement :slight_smile:

II.

BOXING - technique, pad work


#9

PRIMAL MOVE/GROUND FORCE METHOD
KB GOBLET SQUAT - 10x24kg
KB SWING - 2x25 24kg

FRONT SQUAT - 10x60kg
BENCH PRESS - 10x60kg
DEADLIFT - 10x80kg

yes, it was very hard :smiley:


#10

I.

PRIMAL MOVE/GROUND FORCE METHOD
KB GOBLET SQUAT - 10x24kg
KB SWING - 2x25 24kg

FRONT SQUAT - 2x5 85kg
BENCH PRESS - 2x5 90kg
DEADLIFT - 2x5 120kg

II.

BOXING - technique, pad work


#11

I.

PRIMAL MOVE/GROUND FORCE METHOD
KB GOBLET SQUAT - 10x24kg
KB SWING - 25x24kg

FRONT SQUAT - 5x85kg, 3x100kg, 2x110kg
BENCH PRESS - 5x90kg, 3x104kg, 2x110kg
DEADLIFT - 5x130kg, 3x150kg, 2x164kg


#12

BOXING - pad work, complete, cca 60 min.


#13

I.

PRIMAL MOVE/GROUND FORCE METHOD
KB GOBLET SQUAT - 10x24kg
KB SWING - 25x24kg

FRONT SQUAT - 2x5 85kg
BENCH PRESS - 2x5 85kg
DEADLIFT - 2x5 130kg

II.

SHADOW BOXING - 2x3 min. (with weights)
BOXING BAG - 6x3 min.


#14

I.

PRIMAL MOVE/GROUND FORCE METHOD
KB GOBLET SQUAT - 10x24kg
KB SWING - 25x24kg

FRONT SQUAT - 2x5 80kg
BENCH PRESS - 2x5 80kg
DEADLIFT - 2x5 120kg
KB FARMERS WALK - 32kg (3x gym)

II.

BOXING - technique, pad work


#15

I.

PRIMAL MOVE/GROUND FORCE METHOD
KB GOBLET SQUAT - 10x24kg
KB SWING - 25x24kg
KB TGU - 1x24kg

FRONT SQUAT - 5x80kg, 3x100kg, 2x110kg
BENCH PRESS - 5x80kg, 3x100kg, 2x110kg
DEADLIFT - 5x130kg, 3x140kg, 2x145kg


#16

PRIMAL MOVE/GROUND FORCE METHOD
KB GOBLET SQUAT - 10x24kg
KB SWING - 25x24kg

FRONT SQUAT - 2x5 60kg
BENCH PRESS - 2x5 60kg
DEADLIFT - 2x5 60kg
2KB FARMERS WALK - 44+48kg 1x gym

bad day… couldn’t concentrate on training


#17

I.

PRIMAL MOVE/GROUND FORCE METHOD
KB GOBLET SQUAT - 10x24kg
KB SWING - 25x24kg

FRONT SQUAT - 2x5 80kg
BENCH PRESS - 2x5 80kg
DEADLIFT - 2x5 130kg
2KB FARMERS WALK - 48+60kg 1x gym

II.

BOXING - pad work


#18

BOXING - sparring 10x2 min. (thaibox)


#19

I.

PRIMAL MOVE/GROUND FORCE METHOD
KB GOBLET SQUAT - 10x24kg
KB SWING - 25x24kg

FRONT SQUAT - 5x60kg, 1x85kg, 1x95kg, 1x105kg, 1x110kg, 1x115kg, 1x120kg
BENCH PRESS - 5x60kg, 1x80kg, 1x95kg, 1x105kg, 1x110kg, 1x115kg
DEADLIFT - 1x100kg, 1x120kg, 1x140kg, 1x150kg, 1x160kg, 1x167,5kg

II.

BOXING - pad work, technique


#20

PRIMAL MOVE/GROUND FORCE METHOD
KB GOBLET SQUAT - 10x24kg
KB SWING - 25x24kg
KB TGU - 1x24kg

FRONT SQUAT - 10x60kg
BENCH PRESS - 10x60kg
DEADLIFT - 10x80kg

BOXING BAG - 5x3 min. (45s rest) + 1+1 min. roundkicks (L+R)