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bushido_man96
KF Sensei
Joined: 31 Mar 2006
Posts: 30198
Location: Hays, KS
Styles: Taekwondo, Combat Hapkido, Aikido, GRACIE, Police Krav Maga, SPEAR
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 Posted: Sat Jun 22, 2019 7:57 am Post subject: |
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6/21/2019
Strength Training
Warm-ups: jumps/throws. 5 broad jumps, 5 small box jumps, 5 medicine ball chest passes.
Squats: 45x5, 95x5, 135x5, 205x3, 235x1, 270x5, 270x5, 270x5.
Bench Press: 45x5x2, 115x5, 135x3, 155x1, 170x5, 170x5,170x5.
Power Cleans: 115x3, 140x5, 140x3, 140x3.
Stretch: standing toe touches, then kick stretches using the Smith Machine.
Really happy with my progress so far, especially on the squat. Power cleans today, ugh. So, there is a reason why sets of 3 are recommended for the power clean. I had to get the workout done and get to work, though, so thought I'd try to get the volume in with sets of 5 instead of 3. That first set of 5 was rough. Numbers 4 and 5, I was spent, and tried to pull it anyway. Decided that wasn't a good idea for the next sets, so dropped to sets of 3 and finished up. Kendall was an animal, though, and ripped 3x5 no problem. Youth is truly wasted on the young...
_________________
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http://www.sunyis.com/
www.aikidoofnorthwestkansas.com |
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bushido_man96
KF Sensei
Joined: 31 Mar 2006
Posts: 30198
Location: Hays, KS
Styles: Taekwondo, Combat Hapkido, Aikido, GRACIE, Police Krav Maga, SPEAR
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| Posted: Mon Jun 24, 2019 8:41 pm Post subject: |
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6/24/2019
Strength Training
Warm-ups: 5 broad jumps, 5 box jumps, 5 medicine ball throws.
Squats: 45x5 95x5, 135x5, 205x3, 235x1, 275x5, 275x5, 275x5.
Press: 45x5x2, 75x5, 95x3, 122.5x5, 122.5x5, 122.5x5.
Deadlifts: 135x5, 205x3, 225x1, 260x1, 285x5.
Stretch: standing toe touches (more like reaching than touching), kick stretches on the Smith Machine (front and twist kick, then side kick), and quad stretches.
MA Training
Taught TKD Class: 6:00 - 7:00 pm. Basics: emphasized getting a feel for being in proper stances, like back stances. Forms, covered low and high orange, low and high green, middle and high brown belts, and 1st and 2nd dans. With the orange belts, I gave them some things to focus on in the 270 degree turns. And for all, target focusing and technical clean-up. One-steps: getting the new ones learned.
_________________
www.haysgym.com
http://www.sunyis.com/
www.aikidoofnorthwestkansas.com |
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bushido_man96
KF Sensei
Joined: 31 Mar 2006
Posts: 30198
Location: Hays, KS
Styles: Taekwondo, Combat Hapkido, Aikido, GRACIE, Police Krav Maga, SPEAR
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| Posted: Fri Jun 28, 2019 9:31 pm Post subject: |
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6/25/2019
Firearms Training
Range: 4 hours of quality range time. Worked with shotguns a lot, transitioning to the pistol as well. Worked on firing standing, kneeling, and prone, strong and weak side with the shotgun. At the end of session, we got to have extra practice, so I put 100 rounds through from the 25 yard line with my pistol. I'm seeing improvement, too.
6/26/2019
Strength Training
Warm-ups: 5 broad jumps, 5 box jumps, 5 medicine ball throws.
Squats: 45x5, 95x5, 135x5, 205x3, 235x1, 280x5, 280x5, 280x5.
Bench Press: 45x5x2, 115x5, 135x3, 155x1, 175x5, 175x5, 175x5.
Power Cleans: 115x3, 145x3, 145x3, 145x3, 145x3, 145x3.
Stretch: toe touches, then kicks stretches on the Smith Machine - front/twist, then side.
6/28/2019
Strength Training
Warm-ups: 5 broad jumps, 5 box jumps, 5 medicine ball chest passes.
Squats: 45x5, 95x5, 135x5, 205x3, 235x1, 285x5, 285x5, 285x5.
Press: 45x5x2, 75x5, 95x3, 125x5, 125x5, 125x5.
Deadlifts: 135x5, 205x3, 225x1, 260x1, 290x5.
Stretch: toe touches, then kick stretches on the Smith Machine.
Proud dad moment this week: Kendall got to max out at summer weights, and hit a PR on his squat: 315 lbs. He starts 8th grade in August.
_________________
www.haysgym.com
http://www.sunyis.com/
www.aikidoofnorthwestkansas.com |
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bushido_man96
KF Sensei
Joined: 31 Mar 2006
Posts: 30198
Location: Hays, KS
Styles: Taekwondo, Combat Hapkido, Aikido, GRACIE, Police Krav Maga, SPEAR
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| Posted: Thu Jul 04, 2019 3:41 pm Post subject: |
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7/1/2019
Strength Training
Warm-ups: 5 broad jumps, 5 box jumps, 5 medicine ball chest passes.
Squats: 45x5, 115x5, 135x5, 205x3, 235x1, 290x5, 290x5, 290x5.
Bench Press: 45x5x2, 115x5, 135x3, 155x1, 180x5, 180x5, 180x5.
Power Cleans: 115x3, 135x3, 150x3, 150x3, 150x3, 150x3, 150x3.
Stretch: standing toe touches, kick stretches on the Smith Machine, arm stretches.
7/3/2019
Strength Training
Warm-ups: 5 broad jumps, 5 box jumps, 5 medicine ball throws.
Squats: 45x5, 115x5, 135x5, 225x3, 265x1, 295x5, 295x5, 295x5.
Press: 45x5x2, 75x5, 95x3, 115x1, 127.5x5, 127.5x5, 127.5x5.
Deadlifts: 135x5, 205x3, 225x1, 265x1, 295x5.
Stretch: kick stretches, arm stretches, shoulder dislocations, quad stretches.
MA Training
Taught TKD Class: 6:00 - 7:00. A relatively small class, mostly kids. Basics, forms (low orange, low green, high green, middle brown, third dan), one-steps, and got some sparring in. Before class started, I got some bag work and some stretching in.
_________________
www.haysgym.com
http://www.sunyis.com/
www.aikidoofnorthwestkansas.com |
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bushido_man96
KF Sensei
Joined: 31 Mar 2006
Posts: 30198
Location: Hays, KS
Styles: Taekwondo, Combat Hapkido, Aikido, GRACIE, Police Krav Maga, SPEAR
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| Posted: Thu Jul 11, 2019 1:18 pm Post subject: |
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7/5/2019
Strength Training
Warm-up: 5 broad jumps, 5 box jumps, 5 medicine ball throws.
Squats: 45x5, 115x5, 135x5, 225x3, 265x1, 300x5, 300x5, 300x5.
Bench Press: 45x5x2, 115x5, 135x3, 155x1, 185x5, 185x5, 185x5.
Power Cleans: 115x3, 135x3, 155x3, 155x3, 155x3, 155x3, 155x3.
Stretch: kick stretches, arm stretches and dislocations.
I'm excited to have worked back up to the 300 lb mark with squats. It's heavy, but it's great. Power cleans were tough today. I had trouble finishing the reps in the rack position, especially on the last sets/reps.
7/8/2019
Strength Training
Warm-ups: 5 broad jumps, 5 box jumps, 5 medicine ball chest passes.
Squats: 45x5, 115x5, 135x5, 225x3, 265x1, 305x5, 305x5, 305x5.
Press: 45x5x2, 75x5, 95x3, 115x1, 130x5, 130x5, 130x5.
Deadlifts: 135x5, 205x3, 225x1, 265x1, 300x5.
Stretch.
Again, nice hitting 300 on the deadlift, too.
MA Training
Taught TKD Class: 6:00 - 7:00 pm. Had a bigger group in this class, and was able to have some good time for sparring at the end of class.
7/10/2019
Strength Training
Warm-up: 10 box jumps, 5 medicine ball throws.
Squats: 45x5, 115x5, 135x5, 225x3, 265x1, 310x5, 310x5, 310x5.
Bench Press: 45x5x2, 115x5, 135x3, 155x1, 190x5, 190x5, 190x5.
Power Cleans: 115x5, 135x3, 157.5 - missed. 135x3, 135x3, 135x3, 135x3.
Stretch.
Power cleans....the problem I was having is that I wasn't dropping enough to receive the bar in the rack position. So I dropped the weight back down to 135, and focused on dropping into a quarter squat position to receive the bar. This worked much better, and will increase weight from there.
_________________
www.haysgym.com
http://www.sunyis.com/
www.aikidoofnorthwestkansas.com |
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bushido_man96
KF Sensei
Joined: 31 Mar 2006
Posts: 30198
Location: Hays, KS
Styles: Taekwondo, Combat Hapkido, Aikido, GRACIE, Police Krav Maga, SPEAR
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| Posted: Thu Jul 11, 2019 8:57 pm Post subject: |
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7/11/2019
TKD Class: 6:00 - 7:00 pm. Pre-class: about 15 minutes of good stretching. Basics: did more front kicks in basics, and more stretch kicks; worked on technique speed. Stretch: good split stretch and seated stretching. The right leg is tighter than the left. Forms: Choong Jang. One-steps: low orange, low green. Sparring: one round of combinations and two rounds of sparring. Tried to work the lead leg side, but felt a bit slow and out of sync. Post-class: more stretching.
As I made my first trip back down the floor during basics today, I noticed something; no pain in my knees. It was a great class, mainly because my knees felt good the whole time through. Jump front snap kicks didn't even aggravate them. I think all the squatting is helping.
_________________
www.haysgym.com
http://www.sunyis.com/
www.aikidoofnorthwestkansas.com
Last edited by bushido_man96 on Tue Dec 10, 2019 4:56 pm; edited 1 time in total |
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bushido_man96
KF Sensei
Joined: 31 Mar 2006
Posts: 30198
Location: Hays, KS
Styles: Taekwondo, Combat Hapkido, Aikido, GRACIE, Police Krav Maga, SPEAR
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| Posted: Tue Jul 16, 2019 9:55 am Post subject: |
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7/15/2019
Strength Training
Warm-ups: 5 broad jumps, 5 box jumps, 5 medicine ball throws.
Squats: 45x5, 115x5, 135x5, 225x3, 270x1, 310x5, 310x5, 310x5.
Press: 45x5x2, 75x5, 95x3, 115x1, 130x5, 130x5, 130x5.
Deadlifts: 135x5, 205x3, 225x1, 265x1, 300x5.
Stretch.
I missed last Friday's workout session, due to state baseball tournament. This workout was a tough one. I believe with my squat up to 300+ now, I'm going to switch up the program for the squats, going to a light squat day on Wednesday.
MA Training
TKD Class: 6:00 - 7:00 pm. Pre-class: stretch for about 15 minutes. Basics: noticed I was having some balance issues when spin kicking. Forms: Choong Jang; need to work on hand/foot timing with the knife hand strike/stomp/elbow strikes. One-steps: low orange belt, and blue belt up. Sparring: one round of combinations, then two rounds of sparring with a first dan. Good sparring all around.
_________________
www.haysgym.com
http://www.sunyis.com/
www.aikidoofnorthwestkansas.com |
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bushido_man96
KF Sensei
Joined: 31 Mar 2006
Posts: 30198
Location: Hays, KS
Styles: Taekwondo, Combat Hapkido, Aikido, GRACIE, Police Krav Maga, SPEAR
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| Posted: Wed Jul 24, 2019 9:06 pm Post subject: |
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7/17/2019
Strength Training
Warm-up: 5 box jumps, 5 medicine ball throws.
Squats: 45x5, 115x5, 135x5, 225x3, 280x5, 280x5, 280x5.
Bench Press: 45x5x2, 115x5, 135x3, 160x1, 192.5x5, 192.5x5, 192.5x5.
Power Cleans: 115x3, 140x3, 140x3, 140x3, 140x3, 140x3.
Stretch: Kick stretches, quads, and arms.
7/23/2019
MA Training
TKD Class: 6:00 - 7:00 pm. Pre-class: stretch for about 15 minutes. Basics: felt off balance, especially kicking. Stretch: decent amount of split stretches and seated stretching. Forms: Choong Jan; had a slip-up, need to practice it more. One-steps: low orange, low green, blue belt.
7/24/2019
Strength Training
Warm-ups: 5 broad jumps, 5 box jumps, 5 medicine ball throws.
Squats: 45x5, 135x5, 225x3, 280x5, 280x5, 280x5.
Press: 45x5x2, 75x5, 95x3, 115x1, 130x5, 130x5, 130x5.
Power Cleans: 115x3, 135x3, 135x3, 135x3, 135x3, 135x3.
Stretch: Kick stretches, quads, arms.
Last week was our fair week, which is always a busy week for our department. I put in a lot of extra hours, and missed my Monday gym session. So, to that end, I did the numbers from the last workout I'd done with press and power clean, and stayed at the "light squat" percentage I'd last used. I'll keep working back up from there.
_________________
www.haysgym.com
http://www.sunyis.com/
www.aikidoofnorthwestkansas.com |
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bushido_man96
KF Sensei
Joined: 31 Mar 2006
Posts: 30198
Location: Hays, KS
Styles: Taekwondo, Combat Hapkido, Aikido, GRACIE, Police Krav Maga, SPEAR
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| Posted: Mon Jul 29, 2019 12:25 pm Post subject: |
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7/26/2019
Strength Training
Warm-up: 5 broad jumps, 5 box jumps, 5 medicine ball throws.
Squats: 45x5, 135x5, 185x3, 225x2, 285x5, 285x5, 285x5.
Bench Press: 45x5x2, 115x5, 135x3, 165x1, 185x5, 185x5, 185x5.
Deadlifts: 135x5, 205x3, 225x1, 265x1, 285x5.
Stretch: kick stretches, arm stretches, shoulder dislocations.
7/29/2019
Strength Training
Warm-up: 5 broad jumps, 5 box jumps, 5 medicine ball throws, 5 medicine ball slams.
Squats: 45x5, 135x5, 185x3, 225x1, 260x1, 290x5, 290x5, 290x5.
Press: 45x5x2, 75x5, 95x3, 115x5, 132.5x5, 132.5x5, 132.5x5.
Deadlifts: 135x5, 205x3, 225x1, 265x1, 290x5.
Stretch: kick stretches, leg swings, quad stretches, arm stretches.
_________________
www.haysgym.com
http://www.sunyis.com/
www.aikidoofnorthwestkansas.com |
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sensei8
KF Sensei
Joined: 23 Feb 2008
Posts: 16447
Location: Las Vegas, NV
Styles: Shindokan Saitou-ryu [Shuri-te/Okinawa-te based]
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| Posted: Mon Jul 29, 2019 2:02 pm Post subject: |
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Brian the Beast!! I love your solid devotion in your training regimen to the Nth degree!!
Continue to train hard, and train well, Brian!!
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**Proof is on the floor!!! |
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on the post.
