The Martial Artists' Training Log

[tallgeese]

Man, I've been so busy that updating here isn't easy!

As a quick overview, I just got back from a training vacation in the Bahamas. I got to teach BJJ as part of a cruise retreat. I shared the stage with a JKD colleague and Prof. Roy Harris who focused on Kali while we were ship board. So, really awesome experience all in all.

This week, finally I get back at it at my gym. Here's hoping to keep in touch a bit better!

[bushido_man96]

Man, I've been so busy that updating here isn't easy!

As a quick overview, I just got back from a training vacation in the Bahamas. I got to teach BJJ as part of a cruise retreat. I shared the stage with a JKD colleague and Prof. Roy Harris who focused on Kali while we were ship board. So, really awesome experience all in all.

This week, finally I get back at it at my gym. Here's hoping to keep in touch a bit better!

Sounds like an awesome vacation, Alex! And I hear you on getting in to update...been a touch stretch.

9/4/2015

Strength Training

Squats: warm-ups: 45x5x2, 135x5, 185x5, 205x5, 225x3, 275x1; work sets: 312x5, 312x5, 312x5.

Push Press: warm-ups: 45x5x3, 95x5, 115x5; work sets: 137x5, 137x5, 137x5.

Jump Chins: 6, 6, 6 (supersetted with push press).

Lat Pull-downs: 120x10x3 (supersetted with push press).

45 degree Back Ext: BW+10x10x3 (supersetted with push press).

9/7/2015

Strength Training

Squats: warm-ups: 45x5x2, 135x5, 185x5, 205x5, 225x3, 275x1; work sets: 314x5, 314x5, 314x5.

Press: warm-ups: 45x5x3, 75x5, 95x5; work sets: 123x5, 123x5, 123x5.

Lat Pull-downs: 120x10x5 (supersetted with press).

Power Cleans: 108x3, 108x3, 108x3, 108x3, 108x3.

[yamesu]

23 November 2015

300 workout:

-2 Arm Kettlebell Swings – 40 reps

-Inverted Rows – 20 reps

-Jumping Squats – 20 reps

-Push Ups – 40 reps

-Abs Bicycle Crunches – 20 reps

-DumbBell Lunges – 10 per side

-DumbBell Clean and press – 10 per side

-Mountain Climbers – 40 reps (Left & Right = 1 rep)

-Assisted One Legged Squats – 20 reps

-Plank Builds – 20 reps

-Burpees – 40 reps

[bushido_man96]

9/9/2015

Strength Training

Squats: warm-ups: 45x5x2, 135x5, 185x5, 205x5, 225x3; work sets: 251x5, 251x5, 251x5.

Push Press: warm-ups: 45x5x3, 95x5, 115x5; work sets: 138x5, 138x5, 138x5.

Jump Chins: 6, 6, 6 (supersetted with push press).

Lat Pull-downs: 120x10x3 (supersetted with push press).

45 degree Back Ext: BW+10x10x3

9/11/2015

Strength Training

Squats: warm-ups: 45x5x2, 135x5, 185x5, 205x5, 225x3, 275x1; work sets: 316x5, 316x5, 316x5. I was pumped about hitting this number, getting to put three 45lb plates on each side.

Press: warm-ups: 45x5x3, 75x5, 95x5; work sets: 124x5, 124x5, 124x5.

Deadlifts: warm-ups: 135x5, 225x5; work set: 325x5.

9/14/2015

Strength Training

Squats: warm-ups: 45x5x2, 135x5, 185x5, 205x5, 225x3, 295x1; work sets: 318x5, 318x5, 318x5.

Push Press: warm-ups: 45x5x3, 95x5, 115x5; work sets: 139x5, 139x5, 139x5.

Jump Chins: 6, 6, 6 (supersetted with press).

45 degree Back Ext: BW+10x10x3 (supersetted with press).

[tallgeese]

11/25

Guard passing with pressure.

More knife work in PTK with tracking drills.

11/26

Half mile run

Body weight drill

[tallgeese]

11/25

Drilled guard passing via pressure.

Open mat

11/26

Thanksgiving Open Mat.

Lots of great rolls with high ranking guys from our school as well as others.

[bushido_man96]

Instead of playing catch-up here with my workout log, which seems rather a pointless endeavor, I want to just hit on a few milestones that I've hit in training up to this point, mainly in the strength training aspects, and then pick up with the training log from there.

9/21/2015, I did 322 lbs for 3 sets of 5 on squats. My previous 1RM was 325 lbs, so I was pretty pumped to be hitting this weight for reps and sets.

9/25/2015, Kendall and I missed this day of training due to illness.

9/28/2015, came back from the sick day, and my body had trouble maintaining the squat weight I worked up to. I backed the weight off to 315 lbs, with my last two sets done at that weight.

10/5/2015, after feeling like I was not recovering enough from my squat sessions, I decided to switch to the 5/3/1 programming that I had Kendall working on since the start of his football season. I like the programming here because it offers me some flexibility in exercises, especially when it comes to time constraints, and part of the programming is to max out the reps on the last set of the major exercise for the day, which has been fun.

On Mondays, I do squats and power cleans. On Wednesdays, I do press and assistance exercises like pull-ups and lying triceps extensions. On Fridays, I do deadlifts and power snatches. I'm still using linear progression at the novice level with the power movements, as I haven't loaded a lot of weight on them yet. What's nice about this program is that if I need to, I can slide power cleans to Tuesdays if it works out better for my schedule, and I probably will do that once the loads get heavier. For now, though, this is my program.

11/9/15, last set of squats was 279.5 for a set of 5.

11/12/15, last set of press was 128.5 for a set of 5.

11/13/15, last set of deadlifts was 294.5 for a set of 7.

11/20/15, power snatches at 97.

11/24/2015, power cleans at 127.

11/24/2015

Taught TKD Class: 6:00 - 7:00 pm. Fealt so good to be back!

[Alberic Blau]

Every day:

Hindu pushups 24

Pistol squats 2 (each leg VERY tough)

One-armed pushups 8 (more like quarter-bent, very tough)

Backbridge for 2:20

Yoga (2 easy moves from a well-known ex-wrestler infomercial program)

Finger pushups 5

Dips 7 (on kitchen counter)

Hindu squats 54

Qigong + meditation

I started in summer 2015 and by making it easy on purpose, I have

been able to be consistent with my daily workout to this day which is INCREDIBLE.

Each week, I "crank" the intensity up by adding an extra rep although the bridge is one second extra every day.

Each month, I add 1 to 3 new exercises. I sometimes exercise throughout the day, not sticking to regular schedule but I do seem to workout more around in the evening.

Total exercise time is barely < 10 minutes, only qigong and meditation take more, so no excuses! As months pass by, it'll be more minutes like the "traditional 20-30" as most exercises articles and gurus suggest. I'm not in a hurry.

The easy method works super-good for me personally! Last time I was that consistent in getting in shape was 8 years ago.

Getting in shape is a marathon, yes?

Edited December 5, 2015 by Alberic Blau

[bushido_man96]

Nice regimen you have there, Alberic. I like seeing new and different approaches to training. Glad to have you here at KF, as well!

11/30/2015

Strength Training

Squats: warm-ups: 45x5x2, 135x5, 165x5; work sets: 197.5x5, 228x5, 258.5x10.

This was a quick run through at the gym today, since I had to spend an extra hour of my time in line getting my tags renewed.

Taught TKD Class: 6:00 - 7:00 pm. Basics, forms, one-steps, and some sparring. I had a lot of white belt kids, and just a few higher ranked ones, so the white belts did lots of combinations, and went over the various sparring rules with them, along with having them work on some different things to make their combinations practice more purposeful. The two higher ranked kids got to spar a couple of extra rounds together.

12/01/2015

Strength Training

Front squats: 45x5, 95x5, 115x5, 135x5.

Power cleans: 127x3, 127x3, 127x3, 127x3, 127x3.

Taught TKD Class: 6:00 - 7:00 pm. Prior to class starting, I was holding focus pads for the kids, and they all ran through working a combination: back leg front kick, land forward and reverse punch, step forward and lunge punch with the same hand, followed by another back leg front kick. They really got moving with it, too. They flowed well, all of them, and was the first we had done this particular combination. Basics, forms, one-steps (making sure all white belts got through all 7 one-steps), and sparring. More higher ranked kids in this class, so they did some more sparring.

[bushido_man96]

12/2/2015

Defensive Tactics Club: 1:30 - 3:00 pm. Some mitt work, that I actually got to do today, as opposed to just holding the mitts for someone else. Did some rolling, as well, with a big guy, working on getting to guard from under full mount. Also worked on a head-&-arm triangle from he mount position.

12/3/2015

Strength Training

Press: warm-ups: 45x5x3, 65x5; work sets: 88x5, 101.5x5, 115x6.

Assisted Chin-ups: 135x10, 10, 10 (supersetted with press).

Lying triceps ext: 52x10x3.

12/4/2015

Strength Training

Deadlifts: warm-ups: 135x5, 165x5; work sets: 201.5x5, 232.5x5, 256x9.

Power snatches: 100x2, 100x2, 100x2, 100x2, 100x2.