6/12/25 Strength Training (diary entry)

07.02.2025

My third lesson on Friday was a strength resistance lesson with a Boxing pad-work finish. My client is booking me for a course of lessons on Boxing but wished to begin with some guidance on lifting form.

We used the following 6/12/25 routine. These routines consist of mega-sets of lifts and be used with most splits, whether you are focusing on body parts, the big three lifts or lifting actions. In essence the lifter completes six reps for strength, rests for 10 seconds before completing 12 reps for hypertrophy and, following another 10 seconds rest finishes the mega-set with 25 repetitions for muscular endurance. This routine consists of five mega-sets with two to three minute rests between each mega-set.

My client has been dividing his training days up into days either based on pressing exercises, pulling exercises or legs exercises. Today he was on his pressing day:

5 x mega-sets with 2-3 minute rest between each mega-set after 2 x warm-up sets on each exercise:

6 x bench press (Swiss/football bar)

12 x incline dumbbell press

25 x incline flies

The lesson was finished with a 3-minute round of pad-work.

I recommended that he incorporate back squats into his leg day rather than machines.

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