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bushido_man96
KF Sensei
KF Sensei

Joined: 31 Mar 2006
Posts: 27913
Location: Hays, KS
Styles: Taekwondo, Combat Hapkido, Aikido, GRACIE

PostPosted: Tue Nov 05, 2019 5:35 pm    Post subject: Reply with quote

Ok, back in the gym today. With the setback of getting sick, and then kids and wife getting sick, and add to that the complication of switching to night shift/split shifts, I've got to make some adjustments to better allocate my time. So, it's back to linear progression (LP) on the squat for short time, and moving to a 4-day programming.

11/5/2019

Strength Training

Deadlifts: 135x5, 205x5, 225x3, 275x5, 295x3.
Lat Pull-downs: 140x10, 140x10, 140x10.

I've been having issues with deadlifts for some time, and the main issue is when I belt up for the heavy sets. I can set my back and pull without the bar moving around when I don't have the belt on, but when it's time to pull heavy, I've got to belt up. When I do, my setup just goes screwy, causing me to push the bar away from my shins during the setup and messing up the entire pull. So today, talking it out with a friend/student that also trains at the gym, I was able to fix the problem by moving the belt higher up on my stomach. It feels odd, and I feel like Urkle with the belt like that, but when I dropped down in the setup, it made a huge difference. So, issue resolved, I hope.
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bushido_man96
KF Sensei
KF Sensei

Joined: 31 Mar 2006
Posts: 27913
Location: Hays, KS
Styles: Taekwondo, Combat Hapkido, Aikido, GRACIE

PostPosted: Fri Nov 08, 2019 2:06 am    Post subject: Reply with quote

11/7/2019

Strength Training

Warm-ups: 10 med ball tosses, 5 med ball slams, 5 box jumps.
Squats: 45x5, 135x5, 225x3, 275x5, 275x5, 275x5.
Bench Press: 45x5x2, 115x5, 135x3, 170x1, 192.5x5, 192.5x5, 192.5x5.
Stretch: very brief kick stretching.

Still feeling some lower back pain from when I got sick, so squats was a struggle.
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bushido_man96
KF Sensei
KF Sensei

Joined: 31 Mar 2006
Posts: 27913
Location: Hays, KS
Styles: Taekwondo, Combat Hapkido, Aikido, GRACIE

PostPosted: Fri Nov 08, 2019 8:12 pm    Post subject: Reply with quote

11/8/2019

Strength Training

Deadlifts: 135x5, 205x5, 225x3, 285x5.
Barbell Rows: 135x5, 155x8, 155x8, 155x8.
Stretch: kick stretches and quad stretches.
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www.aikidoofnorthwestkansas.com
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bushido_man96
KF Sensei
KF Sensei

Joined: 31 Mar 2006
Posts: 27913
Location: Hays, KS
Styles: Taekwondo, Combat Hapkido, Aikido, GRACIE

PostPosted: Mon Nov 11, 2019 10:31 pm    Post subject: Reply with quote

11/11/2019

Strength Training

Warm-ups: 10 med ball tosses, 5 med ball slams, 5 box jumps.
Squats: 45x5, 135x5, 225x3, 275x1, 300x5, 300x5, 300x5.
Press: 45x5x2, 75x5, 95x3, 115x1, 135x5, 135x5, 135x5.
Stretch: kick stretches and quads.

MA Training

TKD Black Belt Class: 6:30 - 7:40. Black Belt Basics 1-4 (Do-Kangs), Three-steps 1-5, and some ho sin sul.
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bushido_man96
KF Sensei
KF Sensei

Joined: 31 Mar 2006
Posts: 27913
Location: Hays, KS
Styles: Taekwondo, Combat Hapkido, Aikido, GRACIE

PostPosted: Tue Nov 12, 2019 9:22 pm    Post subject: Reply with quote

11/12/2019

Strength Training

Deadlifts: 135x5, 205x5, 225x3, 295x5.
Lat Pull-downs: 142.5x10, 142.5x10, 142.5x10.

Range Training

Night shoot, 2.5 hours of shooting with the pistol, rifle, and shotgun.
_________________
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http://www.sunyis.com/
www.aikidoofnorthwestkansas.com


Last edited by bushido_man96 on Tue Nov 19, 2019 4:34 am; edited 1 time in total
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bushido_man96
KF Sensei
KF Sensei

Joined: 31 Mar 2006
Posts: 27913
Location: Hays, KS
Styles: Taekwondo, Combat Hapkido, Aikido, GRACIE

PostPosted: Fri Nov 15, 2019 2:11 am    Post subject: Reply with quote

11/13/2019

MA Training

TKD Kicking Class: 6:30 - 7:30 pm. The class was a good-sized one, so in order to make use of our space, we alternated pairs on the Powerlines and on paddles. At the end of class, we did some rapid-fire paddle drills, getting the students really moving and hopefully thinking a little less and executing a little more. We started with single techniques and worked up to some two-kick combinations.

11/14/2019

Strength Training

Warm-ups: 5 box jumps, 5 med ball tosses, 5 med ball slams.
Squats: 45x5, 135x5, 225x3, 275x1, 305x5, 305x5, 305x5.
Bench Press: 45x5x2, 115x5, 135x3, 170x1, 195x5, 195x5, 195x5.
Stretch: kick stretches, quads.

Squats were tough, even though this is weight I've done before. I believe the problem is not eating right. Since I've switched to night shift, I get home to bed in the morning, then when I wake up in the afternoon, I have to get to the school to pick up my youngest. Due to this, I don't have time to eat anything significant before getting to the gym, and I think I'm feeling the effects of that.
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bushido_man96
KF Sensei
KF Sensei

Joined: 31 Mar 2006
Posts: 27913
Location: Hays, KS
Styles: Taekwondo, Combat Hapkido, Aikido, GRACIE

PostPosted: Fri Nov 15, 2019 5:57 pm    Post subject: Reply with quote

11/15/2019

Strength Training

Warm-ups: 5 box jumps, 5 med ball throws, 5 med ball slams.
Deadlifts: 135x5, 205x5, 225x3, 275x1, 300x5.
Barbell Rows: 135x5, 157.5x8, 157.5x8, 157.5x8.
Stretch: kick stretches.

The deadlift work set was a little better today, but rep 4 did pull away from my shins, and was a struggle at the top.
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bushido_man96
KF Sensei
KF Sensei

Joined: 31 Mar 2006
Posts: 27913
Location: Hays, KS
Styles: Taekwondo, Combat Hapkido, Aikido, GRACIE

PostPosted: Tue Nov 19, 2019 4:33 am    Post subject: Reply with quote

11/18/2019

MA Training

TKD Black Belt Class: 6:30 - 7:30 pm. Started off with some low rank form review: Chon Ji, Dan Gun, and Do San hyungs. Moved into Do-Kangs 1-4, taking some extra run-throughs on 3 and 4. Finished up with three-step sparring 1-3.
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www.aikidoofnorthwestkansas.com
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bushido_man96
KF Sensei
KF Sensei

Joined: 31 Mar 2006
Posts: 27913
Location: Hays, KS
Styles: Taekwondo, Combat Hapkido, Aikido, GRACIE

PostPosted: Tue Nov 19, 2019 8:37 pm    Post subject: Reply with quote

11/19/2019

Strength Training

Deadlifts: 135x5, 205x5, 225x3, 275x1, 300x5.
Lat Pull-downs: 145x10, 145x10, 145x10.
Stretch: kick stretches and quads.

I was sick again over the weekend, which really set my body back. I missed Monday's session, but was able to make class that night, which was good. Today was a decent session, but I will most likely be missing the rest of the week due to travel. So it was nice to get at least one session in.

The high belt for the deadlift is really helping out my form in the bottom, too. It's great to solve a problem like that.
_________________
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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: 27913
Location: Hays, KS
Styles: Taekwondo, Combat Hapkido, Aikido, GRACIE

PostPosted: Tue Dec 03, 2019 4:24 pm    Post subject: Reply with quote

12/2/2019

After a long lay-off, it's back to the grind. I hate missing time, but sometimes, in the life of a grown-up, we learn that our time isn't always our own. But, it was time well spent. I took Kendall out to Missouri, where he got to play in an all-star type of football game with other 8th graders from around the country. It was a good time, and he represented himself and his school very well. It was also a good trip to spend with my brother and his family, and getting to see my mom, as well.

Squats: 45x5, 135x5, 225x3, 250x5, 250x5, 250x5.
Bench Press: 45x5x2, 115x5, 135x3, 170x1, 185x5, 185x5, 185x5.
Stretch: brief kick stretches and quads.

I also got my youngest, Kenneth, started weight training on this day. He did squats, press, and deadlifts, all very well. We've got some form work to do, but that is to be expected. He did very well, and he was excited about it.

12/3/2019

Strength Training

Squats: 45x5, 135x5, 185x5.
Deadlifts: 135x5, 185x5, 205x3, 225x1, 275x5.
Lat Pull-downs: 120x10, 120x10, 120x10.
Stretch: kick stretches and quads.

I added the light squat session today just to try to work out some of the soreness from the previous session, due to the layoff. In the future, I may make Tuesdays a light squat day to add to the deadlifts, but I'll gauge how this goes. The only thing I don't like about the 4-day novice split is loosing one squat day out of the week.
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