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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 Sep 06, 2022 9:00 pm Post subject: |
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9/1/2022
Strength Training
Squats: 45x5x2, 135x5, 185x3, 245x1, 275x5, 275x5, 275x5.
Lat Pull-downs: 167.5x10, 167.5x10, 167.5x10.
Triceps Push-downs: 65x12, 65x12, 65x12.
Stretch: hams, quads, glutes, and shoulders.
Squat still hurts the adductor tendon.
9/2/2022
Strength Training
RDL: 135x8, 155x5, 170x5, 180x8, 180x8, 180x8.
Leg Extensions: 100x12, 100x12, 100x12.
Triceps Push-downs: 70x12, 70x12, 70x12.
Barbell Rows: 125x8, 125x8, 125x8.
Tried leg extensions in place of hack squats to see if they were any easier on my knees; they weren't. I may just drop those exercises altogether.
_________________
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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: Thu Sep 08, 2022 8:30 pm Post subject: |
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9/6/2022
Strength Training
Squats: 45x5x2, 135x5, 185x3, 185x3, 185x3.
Cleans: 95x3, 115x2, 125x2, 130x2, 135x1, 140x1, 150x3, 150x3, 150x3, 152.5x3, 152.5x3.
Lots of burning in that adductor tendon while squatting, and the knees were hurting to boot. Not a great squat session, and I may not be squatting for some time. Cleans went well. Need to cut back on the warmups.
9/7/2022
TKD Class: 6:30 - 7:30 pm. T-shirt class. Warmed up with stretching, bag work, and a run-through of Choong Jang once, then ran through a segment I need to concentrate on the footwork on. Finished with several rounds of sparring. I really wasn't feeling it tonight, but I sparred anyway, and held my own ok.
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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: Fri Sep 09, 2022 3:46 pm Post subject: |
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9/8/2022
Strength Training
Snatch-Grip Deadlifts: 95x5, 115x5, 135x3, 185x3, 205x5.
Lat Pull-downs: 170x8, 170x8, 170x8, 170x8.
Triceps Push-downs: 75x12, 75x12, 75x12.
First go at the snatch-grip deadlift. Probably could have done more, but this is a good starting point to build from. Going to look into the programming for it a little more. Dropped the reps on lat pulls and added a set, moving along the progression here. Onward, to chin-ups!
_________________
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http://www.sunyis.com/
www.aikidoofnorthwestkansas.com |
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DarthPenguin
Pre-Black Belt
Joined: 03 Dec 2021
Posts: 886
Location: Glasgow, Scotland
Styles: Shotokan, Judo, BJJ
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| Posted: Sat Sep 10, 2022 5:19 am Post subject: |
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Snatch grip deadlift is an excellent exercise. If you are using it as more of an assistance exercise then i also like snatch grip RDL a lot, if you haven't tried it you should give it a shot too!
Since i am quite tall the wider grip for the snatch grip means i have to get lower or bend over more than i would like to do the deadlift from floor but the rdl eliminates that issue. |
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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: Sat Sep 10, 2022 10:06 am Post subject: |
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I did an hour of intense Karate last night. My competition partner and I drilled our kata to it's core. The plan is for them to do it regularly, while I do a mirrored version. We've begun practicing at full power, which has thrown off our timing a little, but we got it back at the end. It's very close to being as perfect as we can get it. Otherwise, I warmed up with 15 minutes of calisthenics and body weight exercises. I'm at the point (again) where I no longer feel loosy-goosy or sore after these, so it might be time to increase my speed for my runs.
_________________
Martial arts training is 30% classroom training, 70% solo training.
https://www.instagram.com/nordic_karate/ |
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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: Mon Sep 12, 2022 11:28 am Post subject: |
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I did body weight fitness and kata practice last night.
Body weight:
Pushup - 15 - 20 x 3
Sit-ups - 15 x 3
Oblique Crunch - 10 x 3 (each side)
Leg Raises - 10 x 3
Mountain Climbers - 20 x 3
Sledgehammer work - 5 minutes
Katas:
Chinto - 5 times
Shimpa Sho - 5 times mirrored
Kyoku 4 - 5 times
Kusanku Sho - 3 times
Passai Sho - 3 times
Overall: 15 minutes of kata
_________________
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: Mon Sep 12, 2022 8:11 pm Post subject: |
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| DarthPenguin wrote: |
Snatch grip deadlift is an excellent exercise. If you are using it as more of an assistance exercise then i also like snatch grip RDL a lot, if you haven't tried it you should give it a shot too!
Since i am quite tall the wider grip for the snatch grip means i have to get lower or bend over more than i would like to do the deadlift from floor but the rdl eliminates that issue. |
I've been doing some regular RDLs; I don't think I'll go with snatch-grip RDLs, though. I liked the extra pulling distance on the snatch-grip deadlift, and the fact that the longer range of motion will naturally limit the weight on it. I'm not tall, but I have pretty short arms, and thus my deadlift is a pretty long ROM. Conventional deadlift reps at the top are hitting me in you-know-whats. It's always a tough exercise for me.
Zaine! It's great to see you posting in this log! Please, keep it up! I love to see others' training!
9/12/2022
Strength Training
Deadlifts: 135x5, 185x5, 225x3, 275x1, 305x5.
Lat Pull-downs: 172.5x8, 172.5x8, 172.5x8, 172.5x8.
Triceps Push-downs: 77.5x12, 77.5x12, 77.5x12.
Deadlift work set went smooth, but I was still tired afterwards. I'm content with making the small jumps right now. I may start adding some heavy singles at the top, too. Just playing it by ear. My workouts are going to contain a pulling movement in pretty much every session for the time being.
_________________
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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: Tue Sep 13, 2022 7:16 pm Post subject: |
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9/13/2022
Strength Training
Cleans: 95x3, 115x3, 135x2, 152.5x3, 152.5x3, 152.5x3, 152.5x3, 152.5x3.
I cut back on the amount of warmup sets. It felt pretty rough today. My racks weren't very clean, and it felt like I kept getting "caught" at the top. I may need to add a few more warmups back in, but try to keep the overall number down. I wish I could snatch right now, but my shoulder get agitated when I do it.
_________________
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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: Thu Sep 15, 2022 9:40 pm Post subject: |
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9/14/2022
TKD Class: 6:30 - 7:30 pm. T-shirt Class. Stretched, and did Choong Jang. I coached the kids through some sparring drills, and then we spent the last half of the class sparring several rounds. We've got a new gal in our class, moved to town to go to college, and came to us from a WTF school. She moves pretty well sparring, but she will not punch. She commented about how much punching we do, which I found rather complimentary.
_________________
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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 Sep 21, 2022 7:39 pm Post subject: |
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9/16/2022
Strength Training
Snatch Grip Deadlifts: 95x5, 105x5, 145x3, 190x1, 210x5, 210x5.
Lat Pull-downs: 175x8, 175x8, 175x8, 175x8.
Triceps Push-downs: 80x12, 80x12, 80x12.
Barbell Rows: 130x8, 130x8, 130x8.
I really felt the grip getting worked on the snatch deads. Really hoping it helps with more lat engagement.
9/19/2022
Strength Training
Deadlifts: 135x5, 185x5, 225x3, 275x1, 310x5, 310x1, 207.5x5, 207.5x5.
Lat Pull-downs: 177.5x8, 177.5x8, 177.5x8, 177.5x8.
Triceps Push-downs: 82.5x12, 82.5x12, 82.5x12.
On that last rep of the deadlift work set, the dang bar floated away from my shins again. My buddy suggested that I really focus on getting everything really tight before pulling, like just squeezing everything in the body together. I pulled another single, with no belt, and did that squeezing. It seemed to work, and really felt the lats afterwards. I did the two backoff sets without the belt, and concentrated on the squeeze, too.
TKD Class: 6:30 - 7:30 pm. Black Belt Class. Just me and the CI, so we kind of spent the time informally, going over the women's self-defense curriculum. He's trying to set up for another seminar in October. Prior to this stuff, I decided to go "up the scale" with the new set of rebreakable boards he got. I just held the board in one hand, and did a punch speed break with the other. There are three "levels" of boards. I got through all of them with my right hand, and all but the last one with my left hand. After a couple of shots, my knuckle broke open, so stopped it there.
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on the post.
