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bushido_man96
KF Sensei
Joined: 31 Mar 2006
Posts: 30188
Location: Hays, KS
Styles: Taekwondo, Combat Hapkido, Aikido, GRACIE, Police Krav Maga, SPEAR
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 Posted: Wed Sep 11, 2019 12:33 pm Post subject: |
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9/9/2019
Strength Training
Warm-up: 5 box jumps, 5 med ball throws, 5 med ball slams.
Squats: 45x5, 135x5, 225x3, 280x5, 280x5, 280x5.
Press: 45x5x2, 75x5, 95x3, 115x5, 115x5, 115x5.
Barbell Rows: 95x5, 115x5, 140x8, 140x8, 140x8.
Lat Pull-downs: 122.5x8, 122.5x8, 122.5x8
Stretch: kick stretches.
So, this next two month stretch will be a blessing and a curse. A blessing to my lifting schedule; I'm working the mid-shift, and will be able to hit my three day per week lifting schedule in the mornings. Prior to this, I was missing Mondays and getting two days in a week, and my numbers were diving. Now, I've just backed everything off to my warm-up sets, and am working from there. I'm also dropping the power cleans/snatches for the barbell row in the middle of the week, and deadlifting two days per week. The power movements just aren't necessary for a guy at my age to necessarily be doing, and I'll get more benefit in moving more weight with the barbell row and saving my knees and worrying about hitting the rack position on the power cleans.
The curse is that my TKD classes are now covered up by my work shift, which means all TKD training will be solo, which I'll hopefully start up here soon.
_________________
www.haysgym.com
http://www.sunyis.com/
www.aikidoofnorthwestkansas.com |
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bushido_man96
KF Sensei
Joined: 31 Mar 2006
Posts: 30188
Location: Hays, KS
Styles: Taekwondo, Combat Hapkido, Aikido, GRACIE, Police Krav Maga, SPEAR
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| Posted: Thu Sep 12, 2019 11:13 am Post subject: |
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9/11/2019 -- Always Remember
Strength Training
Warm-ups: 5 box jumps, 5 med ball throws, 5 med ball slams.
Squats: 45x5, 135x5, 225x3, 280x5, 280x5, 280x5.
Press: 45x5x2, 75x5, 95x3, 115x5, 115x5, 115x5.
Barbell Rows: 95x5, 115x5, 140x8, 140x8, 140x8.
Lat Pull-downs: 122.5x8, 122.5x8, 122.5x8.
Stretch: kick stretches.
_________________
www.haysgym.com
http://www.sunyis.com/
www.aikidoofnorthwestkansas.com |
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bushido_man96
KF Sensei
Joined: 31 Mar 2006
Posts: 30188
Location: Hays, KS
Styles: Taekwondo, Combat Hapkido, Aikido, GRACIE, Police Krav Maga, SPEAR
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| Posted: Fri Sep 13, 2019 12:23 pm Post subject: |
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9/13/2019
Warm-ups: 5 box jumps, 5 med ball throws, 5 med ball slams.
Squats: 45x5, 135x5, 225x3, 285x5, 285x5, 285x5.
Bench Press: 45x5x2, 115x5, 135x3, 170x5, 170x5, 170x5.
Deadlifts: 135x5, 205x3, 225x1, 280x5.
Stretch: kick stretches and quads.
I probably could have added 10 lbs to the deadlift. The pulls came off the floor with good speed.
_________________
www.haysgym.com
http://www.sunyis.com/
www.aikidoofnorthwestkansas.com |
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bushido_man96
KF Sensei
Joined: 31 Mar 2006
Posts: 30188
Location: Hays, KS
Styles: Taekwondo, Combat Hapkido, Aikido, GRACIE, Police Krav Maga, SPEAR
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| Posted: Tue Sep 17, 2019 10:10 am Post subject: |
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9/16/2019
Strength Training
Warm-ups: 5 box jumps (taller box), 5 med ball throws, 5 med ball slams.
Squats: 45x5, 135x5, 225x3, 290x5, 290x5, 290x5.
Press: 45x5x2, 75x5, 95x3, 120x5, 120x5, 120x5.
Deadlifts: 135x5, 205x3, 225x1, 285x5, 225x5, 225x3.
Stretch: kick stretches, quads, and sat in the stretching machine; got it up to 130 degrees.
The squats seemed tough today, and I'm not sure why. My bar speed was decent, but it just felt tough out of the hole. I added a few sets after the deadlift work set to try to work on grip strength a little more.
Sitting in the stretching machine was really nice. It made me feel more loose afterwards, which I think will help me out more in getting back to class. I'm going to keep this up, along with my other stretching.
_________________
www.haysgym.com
http://www.sunyis.com/
www.aikidoofnorthwestkansas.com |
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bushido_man96
KF Sensei
Joined: 31 Mar 2006
Posts: 30188
Location: Hays, KS
Styles: Taekwondo, Combat Hapkido, Aikido, GRACIE, Police Krav Maga, SPEAR
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| Posted: Wed Sep 18, 2019 12:36 pm Post subject: |
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9/18/2019
Strength Training
Warm-ups: 5 box jumps, 5 med ball throws, 5 med ball slams.
Squats: 45x5, 135x5, 225x3, 265x1, 295x5, 295x5, 295x5.
Bench Press: 45x5x2, 115x5, 135x3, 175x5, 175x5, 175x5.
Barbell Rows: 95x5, 115x5, 142.5x8, 142.5x8, 142.5x8.
Lat Pull-downs: 125x8, 125x8, 125x8.
Stretch: Kick stretches, quads, and the stretching machine.
_________________
www.haysgym.com
http://www.sunyis.com/
www.aikidoofnorthwestkansas.com |
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bushido_man96
KF Sensei
Joined: 31 Mar 2006
Posts: 30188
Location: Hays, KS
Styles: Taekwondo, Combat Hapkido, Aikido, GRACIE, Police Krav Maga, SPEAR
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| Posted: Mon Sep 23, 2019 1:06 pm Post subject: |
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9/20/2019
Strength Training
Warm-up: 5 box jumps, 5 med ball throws, 5 med ball slams.
Squats: 45x5, 135x5, 225x3, 265x1, 300x5, 300x5, 300x5.
Press: 45x5x2, 75x5, 95x3, 122.5x5, 122.5x5, 122.5x5.
Deadlifts: 135x5, 205x3, 225x1, 265x1, 295x5, 245x5, 245x5.
Stretch: kick stretches, quads, stretching machine.
The two back off sets for deadlifts seem to be helping, or at least not hurting the next workout. I really feel the work in my hands and forearms, and I try to hold that last rep for as long as my grip will allow without dropping the weight. I've been pressing without the belt, and will continue that as long as I can.
_________________
www.haysgym.com
http://www.sunyis.com/
www.aikidoofnorthwestkansas.com |
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bushido_man96
KF Sensei
Joined: 31 Mar 2006
Posts: 30188
Location: Hays, KS
Styles: Taekwondo, Combat Hapkido, Aikido, GRACIE, Police Krav Maga, SPEAR
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| Posted: Tue Sep 24, 2019 10:27 am Post subject: |
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9/23/2019
Strength Training
Warm-ups: 5 box jumps, 5 med ball throws, 5 med ball slams.
Squats: 45x5, 135x5, 225x3, 265x1, 305x5, 305x5, 305x5.
Bench Press: 45x5x2, 115x5, 135x3, 165x1, 180x5, 180x5, 180x5.
Deadlifts: 135x5, 205x3, 225x1, 265x1, 300x5, 245x5, 245x5.
Stretch: kick stretches, quads, and stretching machine.
I'd heard stories of guys squatting heavy weights, and the music in the gym fading out as they dropped into the bottom of the squat. So today, I just decided to pay attention to the music while I did my reps. Sure enough, there was a little bit of drop in octave, as I drove up to the top, it went back to normal. Pretty cool. It'll really change when it gets heavy.
_________________
www.haysgym.com
http://www.sunyis.com/
www.aikidoofnorthwestkansas.com |
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bushido_man96
KF Sensei
Joined: 31 Mar 2006
Posts: 30188
Location: Hays, KS
Styles: Taekwondo, Combat Hapkido, Aikido, GRACIE, Police Krav Maga, SPEAR
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| Posted: Wed Sep 25, 2019 1:05 pm Post subject: |
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9/25/2019
Strength Training
Warm-ups: 5 box jumps, 5 med ball throws, 5 med ball slams.
Squats: 45x5, 135x5, 225x3, 265x1, 310x5, 310x5, 310x5.
Press: 45x5x2, 75x5, 95x3, 125x5, 125x5, 125x5.
Barbell Rows: 95x5, 115x5, 145x8, 145x8, 145x8.
Lat Pull-downs: 127.5x8, 127.5x8, 127.5x8.
Stretch: kick stretches, quads, stretch machine.
_________________
www.haysgym.com
http://www.sunyis.com/
www.aikidoofnorthwestkansas.com |
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bushido_man96
KF Sensei
Joined: 31 Mar 2006
Posts: 30188
Location: Hays, KS
Styles: Taekwondo, Combat Hapkido, Aikido, GRACIE, Police Krav Maga, SPEAR
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| Posted: Tue Oct 01, 2019 11:56 am Post subject: |
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9/27/2019
Strength Training
Warm-ups: 5 box jumps, 5 med ball throws, 5 med ball slams.
Squats: 45x5, 135x5, 225x3, 265x1, 315x5, 315x5, 315x5.
Bench Press: 45x5x2, 115x5, 135x3, 165x1, 185x5, 185x5, 185x5.
Deadlifts: 135x5, 205x3, 225x1, 265x1, 305x5.
Had to duck out without doing extra deadlift sets or stretching, due to having to be to work earlier. But, I got the main workout done.
9/30/2019
Strength Training
Warm-ups: 5 box jumps, 5 med ball throws, 5 med ball slams.
Squats: 45x5, 135x5, 225x3, 265x1, 320x5, 320x5, 320x5.
Press: 45x5x2, 75x5, 95x3, 127.5x5, 127.5x5, 127.5x5.
Deadlifts: 135x5, 205x3, 225x1, 275x1, 310x5, 245x6, 245x5.
Stretch: kick stretches; left leg cramped up, so stretching was hard.
_________________
www.haysgym.com
http://www.sunyis.com/
www.aikidoofnorthwestkansas.com |
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bushido_man96
KF Sensei
Joined: 31 Mar 2006
Posts: 30188
Location: Hays, KS
Styles: Taekwondo, Combat Hapkido, Aikido, GRACIE, Police Krav Maga, SPEAR
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| Posted: Mon Oct 07, 2019 1:26 pm Post subject: |
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10/2/2019
Strength Training
Warm-ups: 5 box jumps, 5 med ball throws, 5 med ball slams.
Squats: 45x5, 135x5, 225x3, 275x1, 325x5, 325x5, 325x5.
Bench Press: 45x5x2, 115x5, 135x3, 165x1, 190x5, 190x5, 190x5.
Barbell Rows: 95x5, 115x5, 147.5x8, 147.5x8, 147.5x8.
Lat Pull-downs: 130x8, 130x8, 130x8.
_________________
www.haysgym.com
http://www.sunyis.com/
www.aikidoofnorthwestkansas.com |
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on the post.
