Wednesday 1/30/08 – Kettlebell Sport training

am

holosynce meditation – 30 min.

chi kung – 20 min.

pm

mobility

1. McGill’s big 3

2. long cycle clean & jerk w/24kg – 13 (3 min – PR) 7 (1.5 min)

3. 1-arm long cycle w/32kg – 5+5

4a. jumping squat – 135×25/2

4b. pull-up – 3,2,1/2

5. snatch w/24kg – 36 reps, switch hands every 6 reps, no setting bell down (3 min)

6. 1-arm swing w/32kg – 10+10

Training for kettlebell sport begins.  I will probably be working some deadlifts and stone lifts in just to satisfy my need to lift heavy shit.  In the meantime I am trying to get my rotational stability balanced out, Joey put me through the functional movement screen today and while I did pretty well scoring an 18 out of 21 my left side rotational stability is insanely worse than my right side (gee, why is all my pain in my left hip/groin/low back?!?!) and my shoulder mobility leaves a lot to be desired.  Just evolving…

Tuesday 1/29/08 – Martial Arts

am

holosync meditation – 30 minutes

pm

trained at the dojo from 7-915pm – did basic wrist grab escapes in the first class and did some free response taijutsu training in the second class.  This was good as it teaches you to stay in the moment and practice techniques we learn – the key for me is to LET the technique happen and not rush it and go looking for it.  Good training.

Monday 1/28/08 – Squattin’ and some other stuff

am training

joint mobility

cardio – 15min. intervals

martial arts stuff – bag work and some weapons stuff

holosync – 30 min.

chi kung – 20 min. (wu chi for 15 min. and holding the belly for 5 min.)

pm training

1. box squat – 135×5, 185×3, 225×3, 275×1, 315×1, missed 365, 295x1x2, 245x3x2

2. long cycle clean and jerk w/24kg bells – 10 (2 min.) 5 (1 min.)

3. ghr w/25lb plate – 3×7

4. pulldown abs – 3×8-10

5. reverse sit up – 3×8-10

6. rolling thunder – worked up to 130 in each hand

Done.  I’m losing weight but I am getting weaker for sure.  Derrick and Malcom annhialated the stones tonight – my back was twinging after the squat miss so I didn’t want to push it.  Being weak sucks.

Friday 1/20/08 – Deadliftin’ and stuff

I had every intention of doing chi kung and some conditioning this morning but I went to bed at 12:30am and got up at 4am so that wasn’t happening!

pm training

joint mobility

1. deadlift – 135×5, 185×3, 225×1, 275×1, 305×1

2. chins – 3×4

3. 45 degree back w/45# plate – 3×7

4. shrugs – 2×15

5. neck (front/back) – 2×10 ea.

6. grappler – 3×6+6

7. hub lift – 35×1+1×2

8. 1-arm kettlebell snatch w/24kg – 70 reps in 6 min.; switched hands every 5 reps, didn’t set bell down because setting the bell down during a timed set is sooooooooo lame and sooooooooo tactical strength challenge….

decided to finish the workout by breaking all the rules and performing all that is unholy – finished with static stretching – nooooooo yodas don’t strike me down!

Wednesday 1/23/08 – Benchin’ and stuff

am training

joint mobility

chi kung – wu chi, little nine heavens – 20 minutes

cardio – treadmill 17:30

pm training

1. suspended bench press in spud straps (lockout training) – 135×10, 185×5, 225×5, 275×3, 315×2, 335×1

2. jm press – 95x5x2

3. pushdown – 4×12

4. grappler row – 4×8

5. lat pulldown – 3×12,10,8

6. hammer curl – 3×12,10,8

7. band ghr abs – front 2×15,12; side/side 2×10+10

Done – time to train Cory, the ball player from Georgia Southern getting ready for his March pro day – good times!

Tuesday 1/22/08 – martial arts training

am training

joint mobility

chi kung – wu chi (20 min.)

flow fit  – 8 flows

pm training

trained at the Bujinkan dojo from 7-845pm – focused on bear hug escapes/grappling and knife work – fun stuff!

Monday 1/21/08 – Conditioning and Squattin’

415-500am

joint mobility

chi kung – 30 minutes (wu chi, holding the belly, little nine heavens)

conditioning – treadmill x 2 min.; abs x 30 sec.; bag work x 2 min.; abs x 30 sec. (I did 3 rounds of this for a total of 15 minutes)

7-8pm – Squattin’ and overhead work

1. suspended good mornings (first workout for the Spud straps) – 135×3, 185×3, 205×2, 225×1, 275×1, 315×1

2. front squat – 95×5, 135×3, 155x2x2

3. kb jerks w/24kg – 12 (2 min)

4. military press – 1×8, 2×6, 1×12

5. ghr sit up – 4×10

6. yoke combo (i.e. shrugs and neck harness) – 2 sets of each

Alright, my schedule has forced me back to 3 days of strength training so I’m adjusting the template a bit.  Going to more of a big-3 for now.  M-F will be joint mobility and chi kung, m/w/f will be conditioning and bag work, t/th will be flow fit, and tuesday nights will be training at the Bujinkan Dojo.  Here’s the strength workout template:

Monday – squattin’ and overhead work (1 squat lift, 1 squat assistance lift, kettlebell jerks, military press, abs/yoke work/grip, and stone lifting when possible)

Wednesday – benchin’, tris and upper back (1 bench press lift, 1 bench assistance lift, tris, lats/upper back, abs/yoke/grip, and possibly 1-arm kettlebell jerks and swings)

Friday – deadliftin’ and other pullin’ and tuggin’ (1 deadlift, 1 deadlift assitance lift, chins, kettlebell snatches, abs/yoke/grip, and possibly stones and biceps)

Keepin’ it simple and full of apostrophes!

Derek was the freakin’ man on the good mornings tonight.  Sick stuff.  Malcom military press 225 strict.  Sick.  I’m weak as a kitten.

Friday 1/18/08 – Martial Arts and Deadlifting

430-530am

joint mobility

chi-kung – 30 min. (wu chi, holding the belly, little nine heavens)

martial arts practice – bag work, leaping, weapons

330pm-420pm

1. deadlift – 135×5, 185×3, 225×1, 275×1, 295×1, 245x1x3

2. stone lift and carry – little stone around backyard

3a. 45 degree back raise – 3×7

3b. chin up – 3×3

4. kb snatch w/24kg – 18+18 (3 min)

5a. reverse sit up – 3×10

5b. full contact twist – 2×5

6. hammer curl – 4×6-12

7. COC grippers – T x 3+3, #1 x 1+1, T x 5+5

Done. 

Wednesday 1/16/08 – Max Effort Bench Press

7pm-8pm

1. bench press w/2 sets of chain – barx5, 135×5, 155×3, 185×1, 205 (assisted), 155x3x2

2. bb extension – 5×8

3. grappler row – 4×8

4. lat pulldown – 3×10

5. 1-arm kb jerk w/24kg – 2×6

6. abs – 6 sets

That’s all for tonight folks.  I got caught up on some dvd’s that were dangerously close to over-due this morning so I missed my chi kung practice.

Tuesday 1/15/08 – Martial Arts Training

335am – 400am

joint mobility

chi kung – wu chi (5 min), holding the belly (10 min), little nine heavens, finished with breathing and standing exercise

7pm-845pm

training at the ninjutsu dojo – worked on muto dori (unarmed sword defense), taijutsu (water element emphasis) and hanbo retention techniques as well as plenty of ukemi.

Monday 1/14/08 – Max Effort Squat/Deadlift

340am-420am

joint mobility

chi kung – wu chi (5 min), holding your belly (10min)

treadmill – walk 20 min.

flexibility and spineworx

7pm-8pm

joint mobility

1. deadlift standing on plates – 135×5, 185×3, 225×1, 275×1, 315×1, missed 335

2. double kb jerks w/16kg’s – 50 (8 min), 12 (2 min)

3. stone lift – little overhead x 2, big to chest/shoulder x 2

4a. ghr – 4×10

4b. ghr sit up – 4×8

Didn’t do any strenuous conditioning or MA work this morning as my back was very jacked up and painful, felt good after the chi kung but didn’t want to push it.  Deadlifting was weak, I felt a little “twinge” in my lower abdomen and back so I bailed on the 335.  Stones felt pretty good, got the big one off the chest but didn’t stand a chance getting it overhead.  Derek put the big one overhead like a freakin’ stud and Malcom made his first overhead lift with the big one.  Good times heftin’ the stanes!  Got a PR in the 16kg jerks w/ 50 reps in 8 min.  All in all an ok workout – conditioning is getting much better but strength is slowing down – that’s ok, can’t improve them all across the board and right now I’m going for strength maintenance and conditioning/strength endurance improvement.

Friday 1/11/08 – Kettlebell Training

340-430am

joint mobility

chi kung – wu shi and little nine heaven series

martial arts work – taijutsu footwork and striking drills on the bags, practiced some kenjutsu with the bokken

345-420pm

1. kb long cycle clean and jerk w/24kg bells 10 reps (2 min); w/16kg bells 30 reps (5 min)

2. kb snatch w/24kg – 10+10 (2 min)

3a. chin up – 3×3

3b. reverse sit up – 3×10

4. 1-arm swing w/32kg – 10+10

Didn’t have much time to train this afternoon as I had a TON of training appointments but this workout surprisingly kicked my ass pretty well.

Thursday 1/10/08 – Martial Art stuff

510-535am

Chi Kung – shoulder, hip and knee circles x 30 each direction; stand in wu shi for 5 min.; practiced and learned a series of “little nine heaven”.

Wednesday 1/9/08 – Max Effort Bench Press

340-505am

Chi Kung – shoulder, hip, knee circles x 30 reps ea. side; wu shi (22 min.)

cardio – 15 min. intervals, 5 min. walk

martial arts training – worked the bags, ichimonji footwork, hanbo drills and strikes

ab circuit – 12 exercises for 5-15 reps depending on the exercise

joint mobility, stretching and spineworx

7-8pm

1. floor press – 135×5, 155×3, 185×3, 205×2, 225×1, 255×1 (assisted)

2. barbell extension – 2×6, 3×8

3. grappler row – 2×10, 2×8

4. pulldown – 1×10, 2×8

5. 1-arm kb jerk – 35×8+8, 53×6+6, 70×4+4

6. kb snatch w/53 – 10+10 (2 min.)

Done.  Lot’s of work today.  Really enjoying the Chi Kung – my energy is noticibly improved.  My weight is down about 12 lbs since my last meet and my strength work is reflecting that although while I haven’t hit any PR’s, I am still within 90% of my best max effort lifts which is promising.  It’s all about getting in shape right now.