T Nation

Summer Training

Aight so its summer, long gone are the days of bearing the cold of Edinburgh Scotland where i go to university…and here comes a summer of tire flipping, beach runs, boxing and grappling in the city.

in terms of lifting this is what I got going on…im going to following wendlers 5/3/1 along with some olympic lift.

i gotta keep volume relatively low as i do a lot of intensive cardio with the boxing/ bjj/ muay thai etc.

so day 1

5/16

AM
5 mile interval run / shadowboxing

PM

power cleans 115, 135, 155 x 3

military press (as per 5/3/1) 115 (warmup), 135, 155, 175 x 5

upright rows 115, 125, 125, 125 x 10

DB Arnold Presses 35, 40, 40, 40 x 12

bentover DB lateral raises 25, 35, 25 25 x 15

EZ-Bar Curls 85, 95, 95, 95 x 12

V-Ups BW 4 x 20

first! looks pretty good! good military numbers!

Mikey Mike!

2st

marcy what do you think big man? any good? im doing tire flips and sledges with gabe some days too but im just gonna work it in there…this summer may be the end of my mma career (at uni anyways) bc my fucking head and joints are getting too fucked up…so time to get HUGGEE

marky what do you think? im gonna stop mma training after this summer as head and joints are fucked…ill keep it up for cardio and some random grappling tourneys in scotland here and there…but overall goal is hugeness

AM

Hill Runs x 15

PM

Deads

225 x 10 (warm up)

350 x 5
370 x 5
405 x 5
410 x 1

BB Rows

135 x 15
155 x 15
165 x 15
165 x 15

Pullups

BW 4 x 10

BB Rollouts from feet

BW 3 x 8

Great F-ing Day

AM
5 mile run

PM
Light Barwork and some turkish getups for warmup

Bench (according to 5 3 1)

135 x 10 (warmup
185 x 5
205 x 5
225 x 5
245 x 2
265 x 1
275 x 1/2 rep

Bench (working set, I just fucked around with this to see what i could do)

155 x 10
185 x 10
225 x strip set, got aroudn 6 for 225, 5 for 205, 3 for 185, 5 for 135
135 x failure

Dips 4 x 10 with 90lbs strapped on

Incline Flys 35lbs, 4 x 10 (did em like charles glass baby)

triceps extensions 80lbs 4 x 10

Dragon flys 2 x 8 (fucked at this point)

Hill Sprints x 10

WHAT A DAY!!

Proper athlete! I’ve been fucking around, drinking and being ill since end of my exams lol.

ive been out of the game due to some internship crap but this is what i got

thursday

AM

Run 5 miles

PM

Cleans and light barwork to warm up

135 x 4
155 x 2
165 x 2
185 x 1
225 x 1 (ropey as fuck)

Front Squats

225 x 3
245 x 3
255 x 3
275 x 2
315 x 1 (just parallel)

took friday off as i went boozing

OK so gabe told me to take this log out but im sticking it out haha…ive been out of computer so this is what’s been goin on…
5/24
4x3 Deads @ 305, 315, 355, 385
4 x 10 BB Rows @ 135, 155, 165, 185
4x 10 Pullups @ bodyweight
4 x 10 Bar Touch with Sip

Hill Sprints 10 @ 50 yards

5/25

4x15 EZ Bar Curls @ 65, 75, 85, 95
2 x 5 EZ Bar Curls @ 105, 115
4 x 15 Tricep Extensions @ 65, 75, 85, 95
4 x 10 DB Flat Bench Curl @ 35 lb db (fucking stretches you out!)

4 x 10 Leg Raises

Hill Sprints 10 @ 50 yards

5/26

Light Bar Work to Warm up

Bench
3 x 185, 205, 225, 245
1 x 255, 265

Floor Press 4 x 10 @ 135, 155, 185, 205 (stripset)

Bench Stripset to Failure
225 x 5, 205 x 4, 185 x 1, 135 x 2

Flat Flys and Shallow Incline Flys 4 x 10 at 35lb DB

Ring Dips 4 x 10

Muscle ups 3 x 2

Ring Levers (cant remember how many)

Hill Sprints 10 @ 50 yards

5/ 27

Broomstick Work for joints

Cleans
5 x 135
5 x 155
2 x 185
1 x 190

(getting weak on these again fuck!)

Front Squat
5 x 5 at 185, 205, 225, 255, 275 (the lack of carbs is killing my squat)

Deads

5 x 3 @ 225, 285, 315, 355, 365
2 x 1 @ 385, 405

THEN THE FUN STUFF

3 Rounds of:

Tire Flips up hill for about 50 yards
Sledgehammer slams on tire 10 each side and 10 straight on
Max Rep Handstand Pushups
35LB DB Swing
Muscle Ups to Failure
15 Ring Pullups
15 Ring Dips

TOASTED!

5/28

3 Rounds of:
Tire Flips up hill
Sledge on Tire 10, 10, 10
Max Rep Handstand pushups
10 Pullups
5 Ring Levers
Max Rep Pushups

Didnt really get creative but I was limited as I hit the casino an hour afterwards!

5/30

5 x 1 Military press @ 185, 155, 175, 175, 185
4 x 10 Lateral Raises (palms down) @ 35lb DB
4 x 10 Military Press @ 95, 115, 135, 135 (Shoulders were toast and couldnt go heavy on the reps)
4 x 20, 20, 15, 15 BB Curls @ 65, 85, 85, 95

What is “bar touch with sip”? Training looks interesting and fun! Have you had your shoulder checked out? Are you dieting atm or just eating whatever?

two bench days in 3 days…

Bench 4x3 @185, 205, 225, 265
3x1 270, 275, 285

Floor Press 3x10,9,8 @135, 185, 205

Bench stripset 1 @ 225, 205, 185, 135

Flys 4 x 10 @35lb DB

3 sets of

Tire flips up hill
sledgehammer
push press for reps
pullups for reps
ring dips for reps
ring rows for reps