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DWx
Black Belt
Joined: 17 Jan 2007
Posts: 6455
Location: UK
Styles: Tae Kwon Do & Yang family Tai Chi
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 Posted: Thu Apr 29, 2021 12:07 pm Post subject: |
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23/04/21
Taught kids class for an hour followed by hour sparring drills with the teens. Great energy in the room.
25/04/21
Taught online squad training for hour and half. I ran the 2nd and 3rd dans through their patterns for half hour then took everyone for fitness, burpee beep test for everyone, before they finished up with sparring drills with one of the other coaches 
Then later that afternoon Zoom training with our Grandmaster. Two hours on senior grade patterns.
27/04/21
My back always tightens up nowadays after a long patterns session, so didn't want to aggravate it further so skipped lifting. Did 45 mins on the elliptical at the gym instead.
28/04/21
Taught kids class, basic grabs and defences. Then the teens did patterns for an hour. Joined in for that, great being able to do then properly again as always gets my heart rate up.
_________________
"Everything has its beauty, but not everyone sees it." ~ Confucius |
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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 Apr 29, 2021 3:40 pm Post subject: |
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| DWx wrote: |
| bushido_man96 wrote: |
| Danielle, do you wear a belt when you press? If not, it might be something to consider. It can help give your core something to push against, helping it be tighter. I've found over time that the heavier the press gets, the more layback I end up having. |
I'm not, do you think it's worth investing in one? I'd not yet as I figured my weights were too low to need extra support.
Sorry to hear things are getting tough Brian. But those are some impressive numbers! Do you have a goal in mind you're trying to reach? |
I belt up for my work sets now on press, and I find it helpful. The heavier it gets, the more layback tends to become a thing. If you plan on being serious about your lifting, then a belt is a good investment. You'll want if for squats and deadlifts eventually, anyway, and it can offer some good extra support when you Valsalva for bench and press. I recommend a three inch belt, and make sure not to get one that is velcro or has that extra width in the back. Those are pretty useless.
How many kilos are you adding for each press workout? I got to where I was only going up 2.5 lbs per session, and have now dropped it to 1.5 lb jumps. The press has a long kinetic chain, and uses lots of smaller muscles, so you won't be able to make the same kinds of jumps that you can with squats and deadlifts.
Thanks for the encouragement.  As far as a goal goes, I'm just focusing on getting stronger. If that means it's time to change the programming to keep moving forward, then I'm ok with that.
4/28/2021
Strength Training
Squats: 45x5, 135x5, 205x3, 225x1, 250x5, 250x5.
Press: 45x5x2, 85x5, 105x2, 125x1, 147.5x4, 147.5x3, 147.5x2, 147.5x2, 147.5x2, 147.5x2.
Barbell Rows: 95x5, 115x5, 142.5x8, 142.5x8, 142.5x8, 142.5x8.
Light day squats. Press sets were better, and I didn't have any sets of 1. First set of 4 felt good, and thought I might get another set of 4, but didn't.
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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 May 04, 2021 8:58 pm Post subject: |
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Ugh, missed my Friday workout due to work conflicts. I hate that. So, back on Monday, and used it as a day to try to get back on track with my programming.
5/3/2021
Squats: 45x5, 135x5, 205x3, 225x1, 245x1, 295x5.
Press: 45x5x2, 85x5, 105x2, 125x1, 140x5, 140x4, 140x4, 140x2.
Deadlifts: 135x5, 205x3, 225x1, 275x5, 275x5.
Moving to H/L/M programming on the squats. So the plan for the next few weeks on Heavy day (Monday) is to add sets with the work weight of 295. I'm going to add a set next week Monday. Light day will be a few light sets at about 15% backoff. Friday will be more like 5% of Monday's weight. I'll play with the figures as I go along here. Doing the heavy set really wacked my Meniere's, leaving a bit dizzy for a few minutes after finishing the set.
I backed the press off to try to get back to sets of 5. The goal now is to get 15 total reps, getting as many reps as I can per set (up to 5). On Wednesday, I'll do 140 again, and try to get more sets of 5.
I'm kind of moving deadlifts into the same programming I am for the squats, but doing it more like M/L/H. I'll keep the heavy set of 5 on Fridays for now, with a light day of rowing in the middle. Monday is dropping the weight back and adding a set for a bit more volume. This will also break up the intensity days of the lower body lifts, so that I'm not totally destroying myself with the heavy day of both lifts on the same day.
_________________
www.haysgym.com
http://www.sunyis.com/
www.aikidoofnorthwestkansas.com
Last edited by bushido_man96 on Wed May 05, 2021 9:30 pm; edited 1 time in total |
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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 May 05, 2021 9:29 pm Post subject: |
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5/5/2021
Strength Training
Squats: 45x5, 135x5, 205x1, 235x5, 235x5.
Press: 45x5x2, 85x5, 105x2, 125x1, 140x4, 140x4, 140x4, 140x4.
Barbell Rows: 95x5, 115x5, 145x8, 145x8, 145x8, 145x8.
Light day squats. Form felt good. Press, I don't know what to think about today. When the first set wouldn't go up for 5, I was pretty hacked. I had hoped I'd get at least 2 sets of 5. However, I was able to do every set for 4, which completed workout in fewer sets than Monday, at the same weight, and I even got a total of 16 instead of 15 reps. So, what do I do on Friday? Same weight, and shoot for sets of 5 again? Or add weight, and try to stay around 4s?
MA Training
Got about 15 minutes of stick work in, working on some basic stuff and some single stick drills with my youngest.
TKD Class: 6:30 - 7:30 pm. T-shirt Class. I did a lot of front kicks on the bag. Front leg, back leg, front leg stepping forward, side-stepping, push kicks, etc. Also did some helping with a young student new to the class, so that was fun. Skipped out on the sparring. Now my knees are yelling at me.
_________________
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http://www.sunyis.com/
www.aikidoofnorthwestkansas.com |
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Zaine
Black Belt
Joined: 31 Aug 2005
Posts: 2279
Location: Dallas, TX
Styles: Matsumura-Seito, Shobayashi-Ryu, Shudokan, Long Fist, American Street Karate, Southern Mantis, HEMA
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| Posted: Thu May 06, 2021 6:34 am Post subject: |
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| DWx wrote: |
| Zaine wrote: |
| Today was great. I was in the zone, got some good reps, sweat a lot. I really enjoy doing the stationary because I can watch anime and then suddenly it's done! Tomorrow and Friday are designated rest days, but if I still feel this good tomorrow I might go on a little jog. |
That's great Zaine. As I get older I take the view that I should just train if I'm feeling good, rest day or not. Also it's ok to take a rest day if I'm not feeling so good. |
That was a hard lesson to learn. I used to feel so bad about not going when I was feeling bad. Now? I still feel a little twinge of guilt but I'd rather take a rest day and not push myself to an injury.
_________________
Martial arts training is 30% classroom training, 70% solo training.
https://www.instagram.com/nordic_karate/ |
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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 May 11, 2021 1:04 pm Post subject: |
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5/7/2021
Strength Training
Squats: 45x5, 135x5, 205x3, 225x1, 265x5, 265x5, 265x5.
Press: 45x5x2, 85x5, 105x2, 125x1, 140x5, 140x5, 140x4, 140x1.
Deadlifts: 135x5, 205x3, 225x1, 275x1, 300x5.
Ah, press, you have become my nemesis! I thought I'd get to three sets of 5, but alas, that last set.
5/10/2021
Strength Training
Squats: 45x5, 135x5, 205x3, 225x1, 245x1, 295x5, 295x5.
Press: 45x5x2, 85x5, 105x2, 125x1, 140x4, 140x4, 140x4, 140x4.
Deadlifts: 135x5, 205x3, 225x1, 245x1, 280x5, 280x5.
Squat sets were heavy; I wasn't sure I'd get them completed, and I know on one set I left one of them up high. Not sure what the deal is; perhaps need to keep the intensity up a bit for a while longer. Press is killing me. Sets of 4 again. I think I may use sets of 4 as my standard for now, and keep working up.
_________________
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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 May 17, 2021 1:21 pm Post subject: |
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5/13/2021
Strength Training
Squats: 45x5, 135x5, 205x3, 225x1, 245x5, 245x5.
Press: 45x5x2, 85x5, 105x1, 125x1, 142.5x4, 142.5x4, 142.5x4, 142.5x4.
Assisted Chin-ups: 105x8, 105x8, 105x8, 105x8.
Sets of 4 seem to be working on the press, so I'm planning on sticking with 4s for as long as I can. I switched to assisted chin-ups on the light back day, to get some more work on my lats to help with deadlifts, and to get some more arm work in. After a few weeks of using the assisted chin-up machine, I'm going to try for a bodyweight rep.
5/14/2021
Strength Training
I missed training on Wednesday due to a road trip to see my otologist, so I train back-to-back days for the light and medium days.
Squats: 45x5, 135x5, 205x3, 225x1, 245x1, 270x5, 270x5, 270x5.
Push Press: 45x5x2, 95x5, 115x2, 135x1, 155x5, 155x5, 155x5.
Deadlifts: 135x5, 205x3, 225x1, 275x1, 305x5.
I upped the weights on squats for both the light and medium days, hoping to help with the heavy set coming next Monday. I decided to push press on medium day for a few reasons. First, I didn't think I'd be able to get anything out of a second day in a row of heavy pressing, and second, I thought the push press I could overload and help work the triceps a little extra. It worked.
_________________
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http://www.sunyis.com/
www.aikidoofnorthwestkansas.com |
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DWx
Black Belt
Joined: 17 Jan 2007
Posts: 6455
Location: UK
Styles: Tae Kwon Do & Yang family Tai Chi
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| Posted: Mon May 17, 2021 4:12 pm Post subject: |
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Long post as I've missed logging a few of these!
03/05/21
Squat
10x20kg, 5x40kg, 5x60kg, 5x80kg, 5 sets of 5x85kg
Row
5x 40kg, 5x50kg
Bench was busy for my whole session so swapped it out for presses on the resistance machines.
Also did 2x 10 Pallof Presses each side on the cable machine
05/05/21
Another pool session. Whilst I can swim, my friend is a swim teacher so agreed to work with me to improve my efficiency. Met up and did 45 mins of drills to improve my body position.
06/05/21
Went to the gym but wasn't feeling it. Did 30 mins / 500 kcal on the cross trainer and then went home.
08/05/21
Squat
10x20kg, 5x40kg, 5x60kg, 5x80kg, 4 sets of 5x90kg, 5x100kg
Wanted to test myself and see if I could the 100kg squat. Grinded out the 4th and 5th but felt good.
OHP
5x20kg, 5x20kg, 5 sets of 5x30kg
Still not overly confident on my form for OHP so didn't increase the weight. I do feel like I'm getting better at bracing my core and not so much of a layback this time.
Deadlift
5x 60kg, 5x80kg, 5x90kg
Was feeling good and had a bit of time left so had a go at a few close grip benches
Close grip bench
10x 20kg, 5x30kg, 5x40kg
+20 mins on the treadmill
10/05/21
Swam 1km working on form
11/05/21
Squat
10x20kg, 5x40kg, 5x60kg, 5x80kg, 5 sets of 5x95kg
Dropped the weight back down slightly to work on better depth
Bench
5x20kg, 5x30kg, 5 sets of 5x45kg
With bench my left arm (the one I had the Tommy John surgery on) is noticeably weaker. I may have to start doing some unilateral work to balance it out.
Row
5x 40kg, 5x50kg
16/05/21
Squat
10x20kg, 5x40kg, 5x60kg, 5x80kg, 5 sets of 5x95kg
Still working on form. Getting some tightness in my right hip flexor when I sink below parallel.
OHP
10x20kg, 5 sets of 5x32.5kg
Deadlift
5x 60kg, 5x80kg, 5x90kg
+20mins on the cross trainer to finish
In amongst all this still teaching 4 hours a week which will rise to 6 now everything opening back up. From today I can have adults back in class which is great.
_________________
"Everything has its beauty, but not everyone sees it." ~ Confucius |
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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 May 18, 2021 12:29 pm Post subject: |
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It's great that you get adults back, Danielle! Finally!
5/17/2021
Strength Training
Squats: 45x5, 135x5, 205x3, 225x1, 245x1, 295x5, 295x5, 295x3.
Press: 45x5, 85x5, 105x2, 125x1, 145x4, 145x4, 145x4, 145x4.
Assisted Chins: 105x7, 105x9, 105x9.
Deadlifts: 135x5, 205x3, 225x1, 245x1, 285x5, 285x5.
Still struggling with getting the heavy squat day where I want it to be. 295 just feels like it's crushing me when I step out of the rack. Rep 5 on set two was a bad one; may have shifted forward, and felt like it was stalling. I wanted 5 on set three, but didn't feel I could do it. I may consider going heavier on Friday and seeing what that does for me.
_________________
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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 May 19, 2021 1:01 pm Post subject: |
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5/19/2021
Strength Training
Squats: 45x5, 135x5, 205x3, 225x1, 245x5, 245x5, 245x5.
Press: 45x5, 85x5, 105x2, 125x1, 147.5x4, 147.5x3, 147.5x3, 147.5x2, 147.5x3.
Assisted Chins: 105x10, 105x9, 105.9, 105x8.
Light squat day. The reps felt good and smooth. Press is getting heavy again, and fell to sets of three after the first. I think I only got 2 reps on set four because I miss-grooved the last rep; I think I pushed it forward instead of up, and it just wouldn't go. Happy with the rep count going up on the assisted chins.
_________________
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http://www.sunyis.com/
www.aikidoofnorthwestkansas.com |
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on the post.
