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bushido_man96
KF Sensei
KF Sensei

Joined: 31 Mar 2006
Posts: 29324
Location: Hays, KS
Styles: Taekwondo, Combat Hapkido, Aikido, GRACIE

PostPosted: Thu Mar 17, 2022 12:27 pm    Post subject: Reply with quote

3/14/2022

Strength Training

Squats: 45x5x2, 155x5, 215x3, 280x1, 315x5, 315x5, 315x5.
Press: 45x5x2, 85x5, 125x3, 155x5, 155x5, 155x5, 155x5, 155x5.
Stretch: hams, quads, glutes.

The bar seemed to be sliding all over my back during squats. I must have had my grip screwed up, because it kept sliding up or down, and the bar slipped from my hands to my wrists.

It's time to change up the press programming. Going to do the first workout of the week at a reduced weight, but as a volume stressor at 5x5 sets across. The second session of the week will be an intensity session, doing 7 heavy singles. I'll monitor to see how it affects the bench press.

TKD Class: 6:30 - 7:30 pm. Black Belt Class: Do-Kangs 1-4 (4 at count) and then the first 3 sections of 5, at count. Self-defense work after that. Drilling with eyes closed, and attacker would do a shove from various directions. The point was to get into a stance and prepare to defend. We added various grabs or chokes towards the end of class.

3/15/2022

Strength Training

Deadlifts: 135x5, 245x5, 305x2, 345x5.
Bench Press: 45x5x2, 125x5, 185x3, 225x1, 255x5, 255x5, 255x5.
Stretch: hams, quads, glutes, shoulders.

Deadlifts....grindy, but got it. Bench press was hard, and it really affected my right shoulder. I will continue to monitor this.
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bushido_man96
KF Sensei
KF Sensei

Joined: 31 Mar 2006
Posts: 29324
Location: Hays, KS
Styles: Taekwondo, Combat Hapkido, Aikido, GRACIE

PostPosted: Fri Mar 18, 2022 7:14 pm    Post subject: Reply with quote

3/17/2022

Strength Training

Squats: 45x5x2, 155x5, 215x3, 280x1, 320x5, 320x5, 320x5.
Press: 45x5x2, 85x5, 125x3, 155x1, 178x1, 178x1, 178x1, 178x1, 178x1, 178x1, 178x1.
Stretch: hams, quads, glutes, shoulders.

Squats went better today. The sets were tough, but the bar stayed on my back better today.

3/18/2022

Strength Training

Bench Press: 45x5x2, 125x5, 185x3, 225x2, 257.5x5, 257.5x5, 257.5x5.
Snatch: 95x2, 105x2, 110x2, 115x2, 115x2, 115x2, 115x2, 115x2.
Clean & Jerk: 120x1, 130x1, 135x1, 142.5x2, 142.5x2, 142.5x2, 142.5x2, 142.5x2.
Stretch: hams, quads, glutes, shoulders.

Bench was rough again. First set was like usual, ugly. Second set was ok, but last rep on set three was bad. Got out of the groove, and had to go around the pins to get back on track. I hadn't snatched in a few weeks, and working both Olympic lifts into the same workout was kind of nice.
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bushido_man96
KF Sensei
KF Sensei

Joined: 31 Mar 2006
Posts: 29324
Location: Hays, KS
Styles: Taekwondo, Combat Hapkido, Aikido, GRACIE

PostPosted: Mon Mar 21, 2022 8:21 pm    Post subject: Reply with quote

3/21/2022

Strength Training

Squats: 45x5x2, 155x5, 215x3, 280x1, 325x5, 325x5, 325x5.
Press: 45x5x2, 75x5, 110x3, 140x1, 157x5, 157x5, 157x5, 157x5, 157x5.
Stretch: hams, quads, glutes.

Had trouble keeping the squats from sliding a little again. But had a guy watching, and even though it felt like it was grinding me down, he said the sets and bar speed looked good.

TKD Class: 6:30 - 7:30 pm. Black Belt Class: Do-Kangs 1-5 for warmup, then into self-defense. We reviewed the women's self-defense curriculum. Standing up, wrist releases, and choke from the front and side for tonight.
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bushido_man96
KF Sensei
KF Sensei

Joined: 31 Mar 2006
Posts: 29324
Location: Hays, KS
Styles: Taekwondo, Combat Hapkido, Aikido, GRACIE

PostPosted: Wed Mar 23, 2022 9:41 pm    Post subject: Reply with quote

3/22/2022

Strength Training

Deadlifts: 135x5, 245x4, 315x1, 350x5.
Bench Press: 45x5x2, 125x3, 185x3, 225x3, 257.5x5, 257.5x5, 257.5x5.
Stretch: hams, quads, glutes, shoulders.

3/23/2022

TKD Class: 6:45 - 7:30 pm. T-shirt Class. I didn't get much of a sweat going, but did get to review the Personal Defense Seminar (PDS). Choke defenses, and some ground defenses.
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bushido_man96
KF Sensei
KF Sensei

Joined: 31 Mar 2006
Posts: 29324
Location: Hays, KS
Styles: Taekwondo, Combat Hapkido, Aikido, GRACIE

PostPosted: Fri Mar 25, 2022 7:42 pm    Post subject: Reply with quote

3/24/2022

Strength Training

Squats: 45x5x2, 165x5, 225x3, 295x1, 330x5, 330x5, 330x5.
Press: 45x5x2, 90x5, 125x3, 165x1, 180x1, 180x1, 180x1, 180x1, 180x1, 180x1, 180x1.
Stretch: hams, quads, glutes, shoulders.

3/25/2022

Strength Training

Bench Press: 45x5x2, 135x5, 185x3, 235x1, 260x5, 260x5, 260x5.
Snatch: 100x2, 110x2, 117.5x2, 117.5x2, 117.5x2, 117.5x2, 117.5x2.
Clean & Jerk: 125x1, 135x1, 145x2, 145x2, 145x2, 145x2, 145x2.
Neutral-grip Chins: 8 singles.
Stretch: hams, quads, glutes, shoulders.

Did the chins and stretches at a later session, when I was training my son.
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bushido_man96
KF Sensei
KF Sensei

Joined: 31 Mar 2006
Posts: 29324
Location: Hays, KS
Styles: Taekwondo, Combat Hapkido, Aikido, GRACIE

PostPosted: Wed Mar 30, 2022 7:55 pm    Post subject: Reply with quote

3/28/2022

Strength Training

Squats: 45x5x2, 165x5, 225x3, 295x1, 335x5, 335x5, 335x5.
Press: 45x5x2, 75x5, 105x3, 140x1, 160x5, 160x5, 160x5, 160x5, 160x5.
Stretch: hams, quads, glutes, shoulders.

For squats, 335 for 3 sets of 5 was a PR.

TKD Class: 6:30 - 7:30 pm. Black Belt Class. After going through Do-Kangs 1-5, I started running through the PDS itinerary, getting through most of it. Standing up in base, choke defenses, and bully choke defenses. We didn't get to the ground work.

3/29/2022

Strength Training

Deadlifts: 135x5, 245x4, 315x1, 355x5.
Bench Press: 45x5x2, 135x5, 185x3, 235x1, 262.5x5, 262.5x5, 262.5x4.
Stretch: hams, quads, glutes, shoulders.

This workout deserves some preface. The night before, about an hour after finishing supper, I started feeling sick. I think my Crohn's flared up. I had horrible cramping that kept me awake most of the night, and I thought I was going to be throwing up. Thankfully, I didn't, but I did have a bout of the runs. The next morning, my stomach was still sensitive, so I didn't eat much of a breakfast, and had very little for lunch. So, I went into this workout at a huge caloric deficit for the day, but I didn't want to skip the workout altogether. So my deadlift was a new PR. It was very hard to do, though, harder than usual. Bench felt very hard, too, and on set 3, the last rep just kept travelling backwards into the pins, getting caught underneath, and my spotter had to help me finish the rep. All in all, I wasn't disappointed with my session.

3/30/2022

TKD Class: 6:45 - 7:30 pm. T-shirt Class. Between working the bag intermittently, I went through all my black belt forms, then stretched.
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bushido_man96
KF Sensei
KF Sensei

Joined: 31 Mar 2006
Posts: 29324
Location: Hays, KS
Styles: Taekwondo, Combat Hapkido, Aikido, GRACIE

PostPosted: Thu Mar 31, 2022 8:55 pm    Post subject: Reply with quote

3/31/2022

Strength Training

Squats: 45x5x2, 165x5, 225x3, 295x1, 337.5x5, 337.5x5, 337.5x5.
Press: 45x5x2, 90x5, 125x3, 165x1, 182x1, 182x1, 182x1, 182x1, 182x1, 182x1, 182x1.
Stretch: hams, quads, glutes, shoulders.

Going to repeat this set of squats to focus on hitting depth.

TKD Testing: 6:00 - 7:30 pm. Had a good sized group test tonight, and I stepped in to spar a few rounds.[/u]
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bushido_man96
KF Sensei
KF Sensei

Joined: 31 Mar 2006
Posts: 29324
Location: Hays, KS
Styles: Taekwondo, Combat Hapkido, Aikido, GRACIE

PostPosted: Tue Apr 05, 2022 7:11 pm    Post subject: Reply with quote

4/1/2022

Strength Training

Bench Press: 45x5x2, 135x5, 185x3, 235x1, 262.5x5, 235x5, 235x5.
Snatch: 100x2, 110x2, 115x1, 120x2, 120x2, 120x2, 120x2, 120x2.
Clean & Jerk: 125x1, 135x1, 147.5x2, 147.5x2, 147.5x2, 147.5x2, 147.5x2.
Neutral-grip Chins: 2, 2, 2, 2, 2.
Stretch: hams, quads, glutes, shoulders.

Just one heavy set on the bench was much easier on my shoulder. I may consider sets of 3 as well. I took videos of my snatches and C&J, and it helps in evaluating them.

4/5/2022

Strength Training

Squats: 135x5, 165x5, 225x3, 295x1, 337.5x5, 337.5x5, 337.5x5.
Press: 45x5x2, 75x5, 105x3, 140x1, 161.5x5, 161.5x5, 161.5x5, 161.5x5, 161.5x5.
Stretch: hams, quads, glutes.

Squat depth was really good on first set, and watching the videos I took, frame by frame, I was hitting depth or darn close on the subsequent sets.

Both my boys have baseball season starting up. My high schooler already played one double header. With that happening, the workout schedule is going to start getting weird. I'm going to be squeezing in training when I can, still hoping for at least two squat sessions per week.
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bushido_man96
KF Sensei
KF Sensei

Joined: 31 Mar 2006
Posts: 29324
Location: Hays, KS
Styles: Taekwondo, Combat Hapkido, Aikido, GRACIE

PostPosted: Wed Apr 06, 2022 11:54 pm    Post subject: Reply with quote

4/6/2022

Strength Training

Deadlifts: 135x5, 245x4, 315x1, 360x5.
Bench Press: 45x5x2, 135x5, 185x3, 235x1, 265x2, 265x3, 225x5.

More bench press issues. My plan was to do a few sets of 3, but that didn't go well. Back to the drawing board. The pain lingers in my shoulder now after workouts, and that just won't do.

TKD Class: 6:30 - 7:30 pm. T-Shirt Class. Went through all colored belt forms and one-steps, by each colored belt rank, while doing some kicks on the bag in between. Stretched in the stretching machine afterwards.
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ashworth
Brown Belt
Brown Belt

Joined: 13 Nov 2006
Posts: 666
Location: UK
Styles: Shotokan, IJR Karate, Iaido, Kobudo

PostPosted: Thu Apr 07, 2022 1:17 am    Post subject: Reply with quote

Past couple of weeks I have slowly been making space in the gym at work so I can use it more like a Dojo!

This was my first week using it as such, the only gym equipment I have set up properly in there at the moment is the multigym which was pretty much the only piece I used in there anyway...

However this week I haven't gone on it once, made the most of the space and just practised karate the whole time. It's the excitement of actually having the space in there to do so. The novelty will soon disappear and I'll balance my sessions with karate and multigym exercises.
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Train together, Learn together, Succeed together...
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