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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: Sun May 08, 2022 9:52 pm    Post subject: Reply with quote

5/6/2022

Strength Training

Deadlifts: 135x5, 185x5, 225x3, 275x1, 315x5, 315x5.
Pin Press: 45x5x2, 95x5, 135x3, 165x1, 185x2, 187.5x2, 187.5x1, 187.5x1.

Instead of power clean, I did deadlifts, 2x5, at 85% of my work weight earlier in the week. I then tried pin press again, but I don't think it's the right thing to do right now. It's a partial motion lift, and seems like it should load heavier than 5 lbs over my heavy press day to be yielding results. Back to the drawing board.
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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 May 09, 2022 9:52 pm    Post subject: Reply with quote

5/9/2022

Strength Training

Squats: 45x5x2, 180x5, 250x3, 325x1, 357.5x5, 325x5, 325x5.
Press: 45x5x2, 75x5, 105x3, 140x1, 169x5, 169x5, 169x5, 169x5, 169x4.
Lat Pull-downs: 145x10, 145x10, 145x10.
Stretch: hams, quads, glutes.

Squat work set felt really good. Press was going well; rep 5 on each set was a grind, and seemed to require a little more layback than the other reps. I think I short-changed my rest between set 2 and 3, and I think that may have resulted in the failed last set. On set 5, I drove rep 5 up once, and it died about 3 inches shy of lockout. I took some breaths, reset, and drove it up again....and it died in the same spot, again. I had never worked so hard to fail a rep twice in my life!
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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 May 10, 2022 1:19 pm    Post subject: Reply with quote

5/10/2022

Strength Training

Deadlifts: 135x5, 185x5, 255x3, 330x1, 375x5.
Pin Press: 45x5x2, 95x5, 115x3, 135x3, 140x3, 140x3, 140x3, 140x3, 140x3, 140x3.

PR on deadlift. I took video of the set, and reps 1 and 2 were nice. After that, it all slowed down and started to grind. Moving some things around and giving pin press another go. After seeking some programming advice, moving bench press to Friday and doing pin press on Tuesdays. Right now, just practicing the movement to get it better.
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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: Sat May 14, 2022 12:43 pm    Post subject: Reply with quote

5/12/2022

Strength Training

Squats: 45x5x2, 180x5, 250x3, 325x1, 360x5, 325x5, 325x5.
Press: 45x5x2, 95x5, 135x3, 165x1, 179x1, 179x1, 179x1, 180x1, 181x1, 182x1, 183x1.
Lat Pull-downs: 147.5x10, 147.5x10, 147.5x10.

Range: 2 hours of long gun work. Sited in rifles, then did some malfunction/transition drills, from long gun to hand gun.
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sensei8
KF Sensei
KF Sensei

Joined: 23 Feb 2008
Posts: 15768
Location: Las Vegas, NV
Styles: Shindokan Saitou-ryu [Shuri-te/Okinawa-te based]

PostPosted: Sat May 14, 2022 4:25 pm    Post subject: Reply with quote

I love your workouts because they are so pure, clean and effective. You're still that beast, and I know that I'm very proud of your focus across the board. Keep it up!!



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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 May 18, 2022 11:43 am    Post subject: Reply with quote

sensei8 wrote:
I love your workouts because they are so pure, clean and effective. You're still that beast, and I know that I'm very proud of your focus across the board. Keep it up!!




Thank you, Bob! The encouragement is always helpful!

5/13/2022

Strength Training

Deadlifts: 135x5, 185x5, 225x3, 275x1, 315x5, 315x5.
Bench Press: 45x5x2, 115x5, 155x5, 205x2, 225x5.
Lying Triceps Extensions: 55x10, 55x10, 55x10.

5/16/2022

Strength Training

Squats: 45x5x2, 180x5, 250x3, 325x1, 362.5x5, 362x5x5, 362.5x5.
Press: 45x5x2, 75x5, 105x3, 140x1, 169x5, 169x4, 169x5, 169x5, 169x5, 169x3.
Lat Pull-downs: 150x10, 150x10, 150x10.
Stretch: hams, quads, glutes.

Work set on squats felt good. Nice and smooth, and no shifting onto the toes. Second set of press was a horrible one. Got out of the slot on the first rep, and lost balance on 2 more of the reps. Really took a lot out of me. Rested, and got the remaining sets, and did another set of 3 reps to get them all in. Going to add weight to the next workout.
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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 May 23, 2022 9:50 pm    Post subject: Reply with quote

5/17/2022

Strength Training

Deadlifts: 135x5, 190x5, 265x3, 340x1, 380x5.
Pin Press: 45x5x2, 95x5, 115x2, 142.5x3, 142.5x3, 142.5x3, 142.5x3, 142.5x3.

This set of deadlifts felt better than the week before, which is encouraging as it keeps going up. Getting more reps of the pin press is helping.

5/19/2022

Strength Training

Squats: 45x5x2, 185x5, 250x3, 325x1, 365x5, 325x5, 325x5.
Press: 45x5x2, 95x5, 135x1, 165x1, 180x1, 180x1, 181x1, 181x1, 182x1, 183x1, 184x1.
Lat Pull-downs: 152.5x10, 152.5x10, 152.5x10.
Stretch: hams, quads, glutes.
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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 May 30, 2022 11:16 pm    Post subject: Reply with quote

5/20/2022

Strength Training

Deadlifts: 135x5, 185x5, 225x3, 275x1, 320x5, 320x5.
Bench Press: 45x5x2, 115x5, 155x5, 205x3, 225x5.
Lying Triceps Extensions: 57.5x10, 57.5x10, 57.5x10
Stretch: quads, glutes, hams.

5/23/2022

Strength Training

Squats: 45x5x2, 185x5, 250x3, 325x1, 367.5x1, 5, 325x5, 325x5.
Press: 45x5x2, 75x5, 105x3, 140x2, 170.5x4, 170.5x5, 170.5x5, 170.5x5, 170.5x5, 170.5x5.
Lat Pull-downs: 155x10, 155x10, 155x10.
Stretch: hams, quads, glutes.

This was a trying day in the gym. First work set of squats, I hit rep 1, then got forward on my toes in rep 2, couldn't recover it, and fell forward into the rack. My buddy helped me raise it back up, and after a few minutes rest, got back under it, and got a full set of 5.

On press, I failed rep 5 on the first set, but tried to put it up twice. Other 4 sets went to 5, so I did one more set of 5 to round it out.
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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: Sat Jun 04, 2022 10:32 am    Post subject: Reply with quote

5/24/2022

Strength Training

Deadlifts: 135x5, 190x5, 265x3, 340x1, 385x5.
Pin Press: 45x5x2, 95x5, 115x3, 145x3, 145x3, 145x3, 145x3, 145x3.
Lying Triceps Extensions: 60x10, 60x10, 60x10.
Stretch: hams, quads, glutes.

Another PR on deadlift. This time, the set seemed to go pretty good. Practice on the pin press is making it better. Hopefully, in a few more weeks, I've got the weight up to where the stress is actually contributing to progress.

5/26/2022

Strength Training

Squats: 45x5x2, 185x5, 260x3, 330x1, 370x5, 330x5, 330x5.
Press: 45x5x2, 95x5, 135x3, 165x1, 181x1, 181x1, 182x1, 183x1, 183x1, 184x1, 185x1, 186x1, 186x1, 186x1.
Lat Pull-downs: 157.5x10, 157.5x10, 157.5x10.

I pushed the heavy press day up to 10 singles; 186 was my last PR before I had to change things up.

5/27/2022

Strength Training

Deadlifts: 135x5, 185x5, 225x3, 275x1, 325x5, 325x5.
Bench Press: 45x5x2, 115x5, 155x5, 205x5, 225x5.
Lying Triceps Extensions: 62.5x10, 62.5x10, 62.5x10.

Pushed all the warmup sets on bench to 5 reps each. Since weight seems to be the limiting factor, tinkering with the volume a little bit.
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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: Sun Jun 05, 2022 9:50 pm    Post subject: Reply with quote

5/30/2022

Strength Training

Squats: 45x5x2, 185x5, 260x3, 330x1, 372.5x5, 330x5, 330x5.
Press: 45x5x2, 85x5, 120x1, 150x1, 172.5x5, 172.5x5, 172.5x5, 172.5x5, 172.5x4, 172.5x3.

Failed on to get 5 on the last set of press. Rested briefly, got back under it, and did a set of 3. The squat is starting to get really, really hard. The squat anxiety is real.
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