McQue's Training

No iv always kept on training but i thought id start blogging again! Im training and eating prett clean. Got right back into boxing again! Although i work long hours i try and stay dedicated! 

Tonight was boxing and sparring, i did ok the guy was 20 years old alot smaller than me and alot faster. It was a great learning session! Really enjoyed it and its good to be back sparring properly in a proper boxing gym again

Did some circuit training today after work. 

Warmed up with skipping as per usual. Then went into a circuit

Lateral Mini Hurdle Jumps

Medball slams

1 armed kettle bell swings

Squat walk 10 kg

Ladder drill

One minute on each , 1 minute rest at the end repeated 5 times

Then went on to

Chin Ups 8 x 4

Core 

V-ups 10kg 10 x 4

Hanging Leg raises 5 x 4

Cable Wood Choppers 8 x 4

Trunk Curls/ Mini Crunch until almost failure

Plank 1 min, 45 seconds , 30 seconds , 15 seconds

Finished off with some more skipping and flexibility 

Did a strength day using different movements and dumbbells. Was good i like to do this once a week along with compound lifts

1 Armed Bench Press 30kg Dumbbell 5x5

1 leg pistol squat (assisted) 5x5

Dead lift twist 32kg Dumbbell 5x5

Heavy 1 armed row 26kg 5x5

Did a bit of fitness work tonight

Skipping 10 mins

Row 2kg 7.46 mins

Versa Climber 3x3min rounds

Yesterday i got in the gym and did pure conditioning. I wasnt feeling the energy after being off due to a cold last week. But i went through the motions and feel better for it today! 

Warm Ups

Skipping 10 -15 mins

Circuits

Work Capacity 

5 push ups (50)

10 medball slams (100)

10 burpees (100)

20 star jumps (200)

Every second minute for 20 minutes (10 rounds) no break between exercises start the routine every 2 minutes 

Kettle Bell 12.5 kg

one minute on each

Two handed swings

Half snatch

Clean and press

Figure of 8 through legs

rest

Just repeated 3 times today 

Finishers 

x 2 20kg vipr's attached straps pull running backwards x 1 length , drag sprinting forwards 1 length

3 x 3 minute rounds (KILLER) 

Core

V-ups 10kg 8x4

Twists 10 kg 10 x 4

Chinnies 20 x 4

Side Bends 25kg each side 20 x 3

Been absolutly full of cold and working loads so today was the first day back after a few days away from the gym! It was a good session i did a load of lifting and also met a mate and went through some boxing stuff with him for an hour.

Bench Press 70kg 5 x 5 

Dead Lift 80kg 5x5 

Squat 65kg 5x5 

Pull Ups 5x5 

I wanted to do do weighted chin ups, however the weighted belt wasnt around so did pull ups instead

Really nackered tonight. Lots of long hours at work but i did manage to get my compound lifts in yesterday so just a quick update

Bench Press 62.5 kg 5x5

Squat 65kg 5x5

Dead Lift 80kg 5x5 

Chin Ups Weighted 12.5kg 5X5

Im really sticking to these 3 lifts and the chin ups once a week and increasing just 2-2.5kg a week. Keeping reps and sets the same. I felt i could have lifted more but i am being strict with myself and building up slowly! 

I also did a load of high rep ab work , skipping and shadow boxing. Not been able to train this evening due to work but boxing tomorrow hopefully so will pick up my normal training tuesday! 

Yesterday was mainly a circuit around conditioning and fitness!

Warm Up 

Skipping 10 mins

Circuit

Ladder Drill

Lateral Mini Hurdles 

12k Vipr Burpees 

Rotational Medball Slams

10kg Squat walk to box jump

1 minute on each 1 minute rest at the end i repeated 5 times

Core

The Flag 4,4,3 failure ( trying to get perfect from with these now and its harder than i remember! )

V ups 10kg 8x4

Rotational Twists on decline bench 10kg 10 x 4 

I also tried wood choppers on a cable machine! These are great will be using again!

Pull Ups 5 x 4

Depth Push Ups Decline 12 x 3 

Quick strength session. Used some alternative exercises today! Going to see how i go with one day a week using barbell compound lift and one day similar exercises using dumbbells ect. We'll see how it goes just an experiment really.

Skipping 10 mins

Dumbbell One Armed Bench 28kg 5x5 

One Armed Dumbbell Row 26kg 5x5 

Romanian Dead lift (dumbbells) 2x28kg 5x5 

One Leg Pistol Squats (assisted) 5x5

50 Sit Ups

50 Leg raises

50 lateral crunch ( lie on back touch ankles alternate sides) 

50 trunk curls