The Martial Artists' Training Log

[yamesu]

14 May 2015.

-5min warm up.

-20min Heavybag work, bare knuckle.

-20min kicking drills (switch knees, switch front kicks etc).

-2x sets pushups to exhaustion.

[bushido_man96]

5/4/2015

Defensive Tactics Club: 1:30 - 3:00 pm. Bag work, and some rolling. Had a pretty good role with our conference champ Wrestler. Although I ended up tapping in the end, I was able to defend his attacks for a while, and keep in good defensive positions. I did manage to improve my position once or twice, but his superior skill and experience kept making sure I was back on the defensive. Boy, was I tired, too!

Strength Training

Squats: warm-ups: 45x5x3, 135x5, 155x5, 170x3; work sets: 190x5, 190x5, 190x5

Press: warm-ups: 45x5x3, 65x5, 85x5; work sets: 95x5, 95x5, 95x5. Really focusing on form and technique, which starts to slack when I get heavy on press. I lay back too much.

Deadlifts: warm-ups: 135x5, 165x5, 185x5; work sets: 255x5, 255x5, 255x5

5/6/2015

Defensive Tactics Club: 1:30 - 3:00 pm. I worked on long gun disarms, and did a little stick work. Not much, though...

Strength Training

Squats: warm-ups: 45x5x2, 135x5, 155x5, 175x5; work sets: 200x5, 200x5, 200x5

Bench Press: warm-ups: 45x5x3, 95x5, 115x5, 135x5; work sets: 165x5, 165x5, 165x5. Really hurts the right shoulder.

Deadlifts: warm-ups: 135x5, 165x5, 185x5; work sets: 265x5, 265x5, 265x5

[bushido_man96]

5/8/2015

Strength Training

Squats: warm-ups: 45x5x3, 135x5, 155x5, 175x3; work sets: 205x5, 205x5, 205x5. I've really been focusing on my technique, low bar squatting, from Mark Rippetoe's Starting Strength program. So far, I haven't added a belt yet.

Press: warm-ups: 45x5x3, 65x5, 85x5; work sets: 96.5x5, 96.5x5, 96.5x5. I've broke out my large washers so Kendall and I can go up more incrementally, to still make gains and work technique. I've also ordered a set of fractional Olympic plates, ranging from 1/4 lb up to 1 lb, 1/4 lb increments, two of each. Kendall is really doing well lifting, too, and is even pulling 115 lbs at a 95 lb body weight, and he is getting closer and closer to squatting his body weight.

Deadlifts: warm-ups: 135x5, 165x5, 185x5; work sets: 270x5, 270x5, 270x5

5/11/2015

Strength Training

Squats: warm-ups: 45x5x2, 135x5, 155x5, 175x3; work sets: 210x5, 210x5, 210x5

Press: warm-ups: 45x5x2, 65x5, 85x5; work sets: 97.5x5, 97.5x5, 97.5x5. Backing off and using the incremental plates are really helping my form. Due to the fact that bench pressing really hurts my surgically repaired shoulder, I have dropped bench for the time being and am only doing press as my upper body work. I hope my shoulder comes along so I can add bench back in. But for now, I love pressing, and really want to see if I can approach pressing my body weight.

Power Clean: 65x5, 85x5, 85x3. Teaching Kendall how to power clean, and we are going to be alternating deads and power clean for the pulling part of the workout.

5/13/2015

Strength Training

Squats: warm-ups: 45x5x2, 135x5, 155x5, 175x3; work sets: 215x5, 215x5, 215x5

Press: warm-ups: 45x5x2, 65x5, 85x5; work sets: 98.5x5, 98.5x5, 98.5x5

Deadlifts: warm-ups: 135x5, 165x5, 185x5; work set: 280x5. We are dropping to one heavy set of 5 for our work sets on deadlifts now.

5/15/2015

Strength Training

Squats: warm-ups: 45x5x2, 135x5, 155x5, 175x3; work sets: 220x5, 220x5, 220x5. Next week, I'll put two plates on each side for my work sets.

Press: warm-ups: 45x5x2, 65x5, 85x5; work sets: 100x5, 100x5, 100x5. Getting my head back under the bar sooner now than I was, which is getting rid of the layback. Feels good!

Power Clean: lots of reps with the empty bar, and lots of time coaching Kendall, who was a little frustrated with it. But he's getting it.

[tallgeese]

Only got a couple of runs in last week while I was away at a firearms school. Seriously, couldn't be a worse time. Pt. 1 of my annual physical is this week. However, after opening a school, I can say a week away from the mats was kinda rejuvenating.

[yamesu]

17 May 2015.

Outdoor strength training, 120min.

-Sled push/pull.

-Farmers walk.

-Log lifts.

-Sledgehammers.

18 May 2015.

-5min warmup.

-10min interval running, 60sec on, 30sec off.

-5min dynamic leg stretching.

-10min kicking drills.

-2x sets pushups on knuckles to exhaustion.

[chiliphil1]

5-17

45 min kata practice

10 minute BO practice

5-18

Work conditioning therapy.

5 min treadmil x3

5 min recumbent bike x3

3 min stair climbing x3

2 min ladder climbing x3

5 min leg press x3

3 min latt pull x3

3 min chest press x3

4 min resistance band twisting x3

40 reps multi hip wights x3

8 min arm bike x3

total time 3 hours

[bushido_man96]

5/18/2015

Defensive Tactics Club: 12:00 - 2:00 pm. Worked on the heavy bag, doing some low round kicks, jabs, jab/cross, jab/cross/hook. Also held the clapper for one of the guys to work on crescent kicks, both inner and outer.

Strength Training

Squats: warm-ups: 45x5x3, 135x5, 155x5, 180x3; work sets: 225x5, 225x5, 225x5

Press: warm-ups: 45x5x2, 65x5, 85x5; work sets: 101.5x5, 101.5x5, 101.5x5

Deadlifts: warm-ups: 135x5, 165x5, 190x5; work set: 285x5

Probably could have jumped up 10 on the deadlift, but that's not a big deal. With the two day rest period, I thought I'd start out with 5, and move up 10 on Wednesday. We also received our fractional weight set today (after we were done lifting...), so next time I'll have a better idea of what we are lifting, and not just estimations from the washers I was using. I'll also have more control over the incremental increases, which will be especially good for Kendall's progress.

[yamesu]

19 May 2015.

-5min dynamic stretching.

-10min woodchopping.

-5min plyometric box jumps for max height.

-5min dynamic leg stretching.

-20min cardio and bodyweight HIIT circuit.

-100 Mae Geri for time.

-Pushups on knuckles to exhaustion.

-5min stretch down.

[tallgeese]

5/18

Drilled bottom side mount escape. Move to back, RNC.

30 min free roll.

PTK: Abedcidario followed by quarto cantos form to answer. Drill.

[bushido_man96]

5/19/2015

Defensive Tactics Club: 2:00 - 3:30 pm. Worked on some of the GRACIE material, starting with UMPA with swim and trap mount reversal. After that, we worked on the elbow escape. After working those techniques, we did a series starting from full mount and reversing with the UMPA w/swim and trap, then passing the guard to the mount, and then setting an Americana or an arm bar.

TKD Class: 6:00 - 7:00 pm. First time back in a loooong time. Basics, one-steps, and sparring. Basics were tiring, like I thought they would be, but I did alright. Flexibility has gone away some, so I need to stretch it back. I haven't done a good job of keeping up on my form, so I didn't do it tonight. Did get some one-steps in, and then sparred. Sparring went ok, but I'm rusty. It felt good to be back.