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bushido_man96
KF Sensei
KF Sensei

Joined: 31 Mar 2006
Posts: 29040
Location: Hays, KS
Styles: Taekwondo, Combat Hapkido, Aikido, GRACIE

PostPosted: Thu Oct 28, 2021 8:03 pm    Post subject: Reply with quote

10/28/2021

Strength Training

Squats: 45x5x2, 155x5, 225x3, 275x1, 315x5, 315x5, 315x5.
Press: 45x5x2, 75x5, 95x3, 135x1, 150x5, 150x5, 150x5.
Lat Pull-downs: 115x10, 115x10, 115x10.

Squats were heavy today. Press felt good, but my right shoulder was aching a little.
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bushido_man96
KF Sensei
KF Sensei

Joined: 31 Mar 2006
Posts: 29040
Location: Hays, KS
Styles: Taekwondo, Combat Hapkido, Aikido, GRACIE

PostPosted: Tue Nov 02, 2021 12:47 pm    Post subject: Reply with quote

10/29/2021

Strength Training

Bench Press: 45x5x2, 110x5, 150x3, 205x1, 220x5, 220x5, 220x5.
Power Clean & Jerk: 115x2, 130x2, 130x2, 130x2, 130x2, 130x2.
Lat Pull-downs: 117.5x10, 117.5x10, 117.5x10.

The deload is really helping to smooth out technique issues on the bench. Clean and jerks were all pretty smooth, in both split and rack.

11/1/2021

Strength Training

Squats: 45x5x2, 155x5, 225x3, 275x1, 317.5x5, 317.5x5, 317.5x5.
Press: 45x5x2, 75x5, 95x3, 135x1, 152.5x5, 152.5x5, 152.5x5.
Power Snatch: 65x2, 75x2, 80x2, 80x2, 80x2, 80x2, 80x2.
Lat Pull-downs: 120x10, 120x10, 120x10.

A little under the weather, and squat seemed heavy. But I pushed through it. I decided I wanted to start practicing the power snatch, and Monday seems to be the best day of the week to add it in. This way, I'll also be pulling from the floor three times per week. It wasn't a heavy snatch, but I need to work on the technique, and its such a long pull. I'm landing in a split, just like with the cleans. I look forward to pushing the weight up.
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bushido_man96
KF Sensei
KF Sensei

Joined: 31 Mar 2006
Posts: 29040
Location: Hays, KS
Styles: Taekwondo, Combat Hapkido, Aikido, GRACIE

PostPosted: Wed Nov 03, 2021 12:34 pm    Post subject: Reply with quote

11/2/2021

Strength Training

Power Clean: 135x3, 145x3.
Deadlifts: 160x5, 225x3, 285x1, 320x5.
Bench Press: 45x5x2, 115x5, 155x3, 205x1, 222.5x5, 222.5x5, 222.5x5.
Lat Pull-downs: 125x10, 125x10, 125x10.

Used power cleans as the first few warmups to the deadlift. Bench went very smoothly for all three sets.
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bushido_man96
KF Sensei
KF Sensei

Joined: 31 Mar 2006
Posts: 29040
Location: Hays, KS
Styles: Taekwondo, Combat Hapkido, Aikido, GRACIE

PostPosted: Thu Nov 04, 2021 12:54 pm    Post subject: Reply with quote

11/4/2021

Strength Training

Squats: 45x5x2, 155x5, 225x3, 295x1, 320x5, 320x5, 320x5.
Press: 45x5x2, 75x5, 95x3, 135x1, 155x5, 155x5, 155x5.
Lat Pull-downs: 127.5x10, 127.5x10, 127.5x10.

Press started getting heavy, and I had to go back to more of the double layback to push the weight up. The last set was a real struggle; I got off balance on rep 4, and actually had to step back with my right foot to keep the weight, and that really sapped rep 5; it was about a 5 second grind to the top.
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bushido_man96
KF Sensei
KF Sensei

Joined: 31 Mar 2006
Posts: 29040
Location: Hays, KS
Styles: Taekwondo, Combat Hapkido, Aikido, GRACIE

PostPosted: Fri Nov 05, 2021 12:44 pm    Post subject: Reply with quote

11/5/2021

Strength Training

Bench Press: 45x5x2, 115x5, 155x3, 205x1, 225x5, 225x5, 225x5.
Power Clean & Jerk: 115x2, 125x2, 135x2, 135x2, 135x2, 135x2, 135x2.
Push Press: 135x3, 165x5, 165x5, 165x5.
Lat Pull-downs: 130x10, 130x10, 130x10.

Everything felt pretty smooth today. I'm going to try to add push presses in a couple of times a week to overload the top of the pressing movement.
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bushido_man96
KF Sensei
KF Sensei

Joined: 31 Mar 2006
Posts: 29040
Location: Hays, KS
Styles: Taekwondo, Combat Hapkido, Aikido, GRACIE

PostPosted: Mon Nov 08, 2021 9:16 pm    Post subject: Reply with quote

11/8/2021

Strength Training

Squats: 45x5x2, 155x5, 225x3, 295x1, 322.5x5, 322.5x5, 322.5x5.
Press: 45x5x2, 75x5, 95x3, 135x1, 157.5x5, 157.5x5, 157.5x5.
Power Snatch: 75x2, 85x2, 85x2, 85x2, 85x2, 85x2.
Lat Pull-downs: 132.5x10, 132.5x10, 132.5x10

Squats were super hard today. I think my weekend nutrition wasn't up to snuff.
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bushido_man96
KF Sensei
KF Sensei

Joined: 31 Mar 2006
Posts: 29040
Location: Hays, KS
Styles: Taekwondo, Combat Hapkido, Aikido, GRACIE

PostPosted: Wed Nov 10, 2021 2:33 pm    Post subject: Reply with quote

11/9/2021

Strength Training

Power Clean: 135x3, 150x3.
Deadlifts: 185x5, 225x3, 295x1, 325x5.
Bench Press: 45x5x2, 115x5, 155x3, 205x1, 227.5x5, 227.5x5, 227.5x5.
Push Press: 135x3, 170x5, 170x5, 170x5.
Lat Pull-downs: 135x10, 135x10, 135x10.

Used power cleans to warm up the deadlifts. Bench press reps felt pretty smooth, but my shoulder was really clicking and popping today, too. I added three sets of push press to get a little more overload work overhead; this may be my plan going forwards on Tuesdays and Fridays, where I have more off time to recover. I'll monitor and see if it adds too much fatigue. I've got to start getting some TKD conditioning in, too.

Evening - Range Training: got some good firearms work in during our annual department night shoot. Probably the best I've shot at night.
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bushido_man96
KF Sensei
KF Sensei

Joined: 31 Mar 2006
Posts: 29040
Location: Hays, KS
Styles: Taekwondo, Combat Hapkido, Aikido, GRACIE

PostPosted: Fri Nov 12, 2021 12:13 am    Post subject: Reply with quote

11/11/2021

Strength Training

Squats: 45x5x2, 155x5, 225x3, 295x1, 325x5, 325x5, 325x5.
Press: 45x5x2, 75x5, 115x3, 145x1, 160x5, 160x5, 160x5.
Deadlifts: 225x3, 295x1, 330x5.
Lat Pull-downs: 137.5x10, 137.5x10, 137.5x10.

Squats are getting to that heavy point again. Press was heavy, but smooth. Added another deadlift day back in, and although my legs were pretty fatigued, I moved the weight well; good set. Pull-downs are slowing down now, too, and may be progressing to 4 sets of 8 here in a few weeks.
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bushido_man96
KF Sensei
KF Sensei

Joined: 31 Mar 2006
Posts: 29040
Location: Hays, KS
Styles: Taekwondo, Combat Hapkido, Aikido, GRACIE

PostPosted: Fri Nov 12, 2021 4:29 pm    Post subject: Reply with quote

11/12/2021

Strength Training

Bench Press: 45x5x2, 115x5, 155x3, 205x1, 230x5, 230x5, 230x5.
Power Clean & Jerk: 115x2, 125x2, 140x2, 140x2, 140x2, 140x2, 140x2.
Push Press: 135x3, 172.5x5, 172.5x5, 172.5x5.
Lat Pull-downs: 140x10, 140x10, 140x10.

Cold day, and I didn't warm up well. Bench press went pretty smoothly, but I felt I couldn't really warm up. Clean and jerk was smooth. Push press was heavy.
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bushido_man96
KF Sensei
KF Sensei

Joined: 31 Mar 2006
Posts: 29040
Location: Hays, KS
Styles: Taekwondo, Combat Hapkido, Aikido, GRACIE

PostPosted: Mon Nov 15, 2021 9:57 pm    Post subject: Reply with quote

11/15/2021

Strength Training

Squats: 45x5x2, 155x5, 225x3, 295x1, 327.5x5,327.5x5, 327.5x5.
Press: 45x5x2, 75x5, 115x3, 145x1 161.5x5, 161.5x5, 161.5x5.
Power Snatch: 45x2, 75x2, 90x2, 90x2, 90x2, 90x2, 90x2.
Lat Pull-downs: 142.5x10, 142.5x10, 142.5x10.

Squats were absolutely horrible today. Bar kept shifting around, I got the weight forward and backward and every which way it seemed. Press was heavy. Snatch is getting better, but it's not quite heavy enough yet to start messing with me. Being such a long kinetic chain, I want to have the technique down by the time it gets heavy.

TKD Class: 6:30 - 7:30 pm. Black Belt Class. Do-Kangs 1-3 (#2 twice), and then right into some Ho Sin Sul work. Instead of the standard wrist releases and lapel grab type of attacks, we did some punching flow drills, working on lead hand parries and eventually into counters, adding some footwork as we went. Finished with some self-defense focused sparring sessions.
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