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bushido_man96
KF Sensei
KF Sensei

Joined: 31 Mar 2006
Posts: 27760
Location: Hays, KS
Styles: Taekwondo, Combat Hapkido, Aikido, GRACIE

PostPosted: Wed Sep 11, 2019 12:33 pm    Post subject: Reply with quote

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.
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bushido_man96
KF Sensei
KF Sensei

Joined: 31 Mar 2006
Posts: 27760
Location: Hays, KS
Styles: Taekwondo, Combat Hapkido, Aikido, GRACIE

PostPosted: Thu Sep 12, 2019 11:13 am    Post subject: Reply with quote

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
KF Sensei

Joined: 31 Mar 2006
Posts: 27760
Location: Hays, KS
Styles: Taekwondo, Combat Hapkido, Aikido, GRACIE

PostPosted: Fri Sep 13, 2019 12:23 pm    Post subject: Reply with quote

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.
_________________
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http://www.sunyis.com/
www.aikidoofnorthwestkansas.com
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bushido_man96
KF Sensei
KF Sensei

Joined: 31 Mar 2006
Posts: 27760
Location: Hays, KS
Styles: Taekwondo, Combat Hapkido, Aikido, GRACIE

PostPosted: Tue Sep 17, 2019 10:10 am    Post subject: Reply with quote

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
KF Sensei

Joined: 31 Mar 2006
Posts: 27760
Location: Hays, KS
Styles: Taekwondo, Combat Hapkido, Aikido, GRACIE

PostPosted: Wed Sep 18, 2019 12:36 pm    Post subject: Reply with quote

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.
_________________
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http://www.sunyis.com/
www.aikidoofnorthwestkansas.com
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