Sunday – conditioning and MA stuff…

1200pm

joint mobility

ukemi/rolling

sanshin no kata (chi, sui, ka, fu)

hanbo drills

Bas Rutten Tai Boxing workout – 2 min. rounds x 4

concept 2 rower – 1500m./8:22 (this was probably a horrible time)

abs – 125 reps

That’s all….

 

Friday 6/27/08 – pullin’

545pm

mobility

1. deadlift – 135×5, 185×5; 195×3, 215×3, 235×3

2a. 45 degree back – bwx10, 35×8, 53×6, bwx12

2b. shrug – 135×15, 155×12, 185×10, 135×20

3. long cycle w/16kg – 26/4:00

4a. side bend – 3×6

4b. reverse sit up – 3×8

Starting week 2 of the 3 week/3 day cycle.  This week the money lift is 3×3. 

Wednesday 6/25/08 – benchin’

Got started late tonight as I was rearranging the gym – I’ve been such the interior designer lately… Must be due to the high rep bodybuilding pump and burn stuff….

1. bench press – barx8, 95×5, 115×5, 135×5, 155×5, 185×5

2. 3-board – 185×5, 205×5, 225×5

3. seated row – 3×12

4. “Poliquin triceps” – 3×8/8/8

5. curl stuff – 3×6/6

6. neck harness – 3×12

7. Ironmind twist yo’ wrist – 3 times up and down

Didn’t have time for any KB or sled conditioning – damn…:)

Monday 6/23/08 – sqwattin’ and other stuff…

did some joint mobility and holosync this morning…

700pm

mobility

1. squat – 95×5, 135×5, 185×5, 205×5, 225×5

2a. front squat – 3×5

2b. ghr – 3×7

3a. chin ups – 3×6

3b. ball sit ups – 3×12

4. long cycle w/16kg – 24/3:00

5. sled dragging – 3 trips forward, 3 trips backward

My legs are shot.  I’m switching to a 3x/week power-building type of program (M-squat, W-bench, F-deadlift) and will follow a Jim Wendler-inspired 5/3/1 approach and rotate my squat/bench/deadlift exercises over a 4-week training cycle.  Something along the lines of – Cycle 1 – squat, bench, deadlift.  Cycle 2 – box squat, floor press, deadlift off plates.  Cycle 3 – ssb box squat, 2-board bench press, pin-pull. etc.  Sets and reps will be 3×5 in week 1, 3×3 in week 2, 3×5,3,1 in week 3 then a 3×5 deload in week 4 before moving on to a new cycle.  Kettlebell work will be focused on 2-arm long cycle on strength training days (3 days) and 1-arm long cycle on martial arts/extra workout days (2-3 days).  Cleaning up the diet as well – time to get some striated glutes….:(

Sunday 6/22/08 – extra workout/MA stuff/conditioning

1200pm

joint mobility

ukemi/rolling drills

kamae practice (seiza, gassho, takagi seiza, shizen, hira, ihen, jumonji, hoko, kosei, ichimonji, doko, hicho, fudoza)

sanchin no kata – chi no kata, sui no kata, ka no kata, fu no kata

walked through 5 of the kihon techniques – omote gyaku, ura gyaku, oni kudaki, musha dori, ganseki nage

striking drills from jumonji & ichimonji

Bas Rutten bag work – boxing rounds

1-arm long cycle w/24kg – 32/4:00

Done and sweating like a mofo.  I’m outta’ shape.  Sanchin no kata work is getting much better, and striking drills are becoming more fluid.

Friday 6/20/08 – Deadlifting

still getting the mobility work, chi kung and holosync in the a.m.

pm

mobility

1. long cycle w/16lg – 30/5:00

2. deadlift – 135×5, 185×5, 225×5

3a. 45 degree back – 3×10

3b. seated row -3×10

4a. hanging leg raise – 3×10

4b. 3-way jumping calves – 2×10/10/10

In an effort to continue progressing with my martial arts training sessions, I am cutting my strength work back to 3x week and following more of a Big-3 split.  M-F morning will do joint mobility, chi kung, holosync and maybe some walking on the treadmill.  Evening training sessions will be:

Monday – long cycle goal to PR or hit 10:00; squat or squat variation lift; assistance lift (i.e. fsq, p-chain, gm, etc.); lats; abs; and maybe neck, grip, prowler/sled

Wednesday -long cycle goal – 5:00-8:00 focused on increasing RPMs; bench or bench variation lift; assistance lift (lockout); lats; tris/bis; and maybe neck, grip, prowler/sled

Friday – long cycle goal – 5:00-8:00 focused on increasing RPMs; deadlift or deadlift variation lift; assistance lift (p-chain/lower back); lats; abs; and maybe neck, grip, prowler/sled

Tuesday/Thursday/Sunday (at least 2 of those days) – MA training and 1-arm long cycle for 5:00-20:00 and heavy swings.

Will also pick the stones up occasionally!  This will work much better with my current schedule.  Always evaluating…

 

Thursday 6/19/08 – Extra workout

Did the joint mobility, chi kung and holosync this morning.  I am really starting to feel good, less aches and pains.

pm

mobility work

ukemi & rolls

kamae training (practiced shizen, seiza, gassho, kongo gassho, hira, ihen, jumonji, hoko, kosei, ichimonji, doko, hicho, and fudoza) – key was to flow from kamae to kame w/no extra movement

sanchin no kata – chi no kata, sui no kata, ka no kata, and fu no kata

hanbojutsu (kamae and striking drills)

Bas Rutten’s thai boxing workout – 2 min. rounds x 4

1-arm long cycle w/24kg – 24/3:00

abs – 2 circuits

I was spent from the bag work and bailed on the long cycle two min. early.  Got a great sweat and the martial arts work felt good.  Still need a LOT of work on ukemi/rolls.

Wednesday 6/18/08 – ME BP

Still getting the joint mobility, chi kung and holosync every morning.

PM

had a meeting at work so I only had 30 min. to train tonight before Cory got over so I opted for some light db work for bench and supersets for the rest.  Felt like a bodybuilder and had a pump, LOL.

1. db bench press – 3×10,8,6

2a. chins – 4×6

2b. “Poliquin” triceps – 4×5-8 of skull crusher to forehead, skull crusher to chin, cgbp

3a. shrugs – 3×10

3b. hammer curls – 3×6-8

4a. KB juggling – 3 sets

4b. hub lift – 3 sets w/25 lbs.

Not bad considering I had no warm up and no time.  Meetings suck.

Monday 6/16/08 – ME SQ/DL

I am trying to get full body joint mobility, 15-20 min. of chi kung, and 30-60 min. of holosync meditation in every morning.  Got it today.

700pm

1. deadlifts standing on plates – 135×5, 185×3, 225×2, 275×1, 315×1

2. long cycle w/16kg – 32/5:00

3. ghr – bwx10, 25×8/3

4. 1-arm rows – 2×8, 2×7

5. pulldown abs – 1×15, 3×12

6. calves – 3×10

7. sled dragging – 6 trips

Done.

Sunday 6/15/08 – DE BP

Ahhhh recovering from a major meal at the Vortex in Little 5 Points last night for my BDay celebration..

dozen wings w/celery and blue cheese

the coronary bypass – burger w/4 slices of cheese, 6 slices bacon, fried egg, and mayo, medium rare of course

side of tots

dessert – fried cheesecake (only in the south!)

only 2 beers… 

training 12pm

1. speed bench – 135×3/8

2. close grip – 155×5, 185×3/2

3. bb extension – 3×10

4. lat pull – 2×8, 2×6

5. 1-arm long cycle w/24kg – 40/5:00

Done.

Friday 6/13/08 – DE SQ/DL My Birthday Workout!

33 years today – this makes me a sub-master in some PL feds.  Crap…..

pm

mobility

1. box squat – 225×2/8

2. speed deads – 275×1/7

3. long cycle clean & jerk w/16kg’s – 30/5:00

4. 45 degree back w/24kg – 3×6

5. seated row – 3×10

6. reverse sit up – 3×10

7. side bend – 3×6

8. calves – 3×10

Done.  Going to see Bigger, Stronger, Faster tonight w/Lisa, Derrick and his girlfriend for my b-day.

Wednesday 6/11/08 – ME BP

pm

1. ultra-wide grip bp’s – 95×6, 115×6, 135×6, 155×6, 185×6

2. bb extension – 4×8-10

3. chins – 4×6

4. seated db cleans  – 3×10

5. curls – 3×8

6. pushdowns – 3×10

Done.  Unfortunately Monday’s heavy session triggered a nasty problem I’ve had a few times in the past and it’s been going on continuously since.  I am seriously rethinking my training plan and may put the heavy stuff on hold for a while.  Just trying to stay healthy….

Monday 6/9/08 – ME SQ/DL

am

joint mobility and stretching

pm

1. good mornings off pins (#23 pin) – 95×5, 135×3, 185×3, 205×1, 225×1, 245×1, 275×1, 320×1 (PR), 340×1 (PR)

2. ghr w/25# plate – 4×7

3. 1-arm row – 4×7

4. 1-arm long cycle w/32kg – 12/2:00

5. ball abs – 4 sets

6. neck harness – 3 sets

7. IM twist yo wrist – 3 sets

Done.  Good session – wow, when I actually get in some warm up sets I hit some PR’s.

Sunday 6/8/08 – DE BP

12pm

1. speed bench w/chains – 135×3/6, 155×2, 185×2

2. cgbp – 135×8, 155×5/2

3. rolling db extension – 4×6

4. pulldown – 4×8

5. 1-arm long cycle OTW-style w/24kg – 44/5:00

6. shrug – 3×10

7. curls – 3×6-8

8. abs – 3 sets of wheel and med ball abs

Done.  Eric Froncsak front squatted 325 for a single today, ATG, badass!