The Martial Artists' Training Log

[Bobd400]

For the week of April 10th (I always "start" my training week on Saturday, as that's when I do my heavy lifting)

Saturday April 10th Close grip bench press and Strict curls (currently training for a bench press and strict curl contest in June, so all my training is focused on improving these for now (had a lay off due to a shoulder injury recently, trying to "catch up"))

Sunday April 11th 30min Tang Soo Do (Virtual class) Just basics (white belt stuff...Front kick, Front punch, high and low blocks, moving and stances)

Monday April 12th "Lap" Curls and JM Presses

Tuesday April 13th 30min Tang Soo Do (Virtual class) Just basics (white belt stuff...Front kick, Front punch, high and low blocks, moving and stances)

Wednesday April 14th Dumbbell curls and Overhead Triceps ext.

Thursday April 15th 30min Tang Soo Do (Virtual class) Just basics (white belt stuff...Front kick, Front punch, high and low blocks, moving and stances)

Friday April 16th (off day)

[bushido_man96]

Danielle, great to hear things are opening back up! I look forward to seeing those numbers go up!

Bobd, thanks for joining the thread here!

Strength Training

4/17/2021

Squats: 45x5, 135x5, 205x3, 225x1, 245x1, 290x5, 290x5, 290x5.

Press: 45x5x2, 85x5, 100x3, 115x1, 141.5x3, 141x5x3, 141.5x3, 141.5x3, 141.5x3.

Deadlifts: 135x5, 205x3, 225x2, 245x1, 315x5.

I missed getting in on Friday, my usual day, so made it up on Saturday. Squats just felt like they were rolling around on my back each set. Not sure what the deal was. I was happy on deadlifts to get back to three plates. For press, I'm moving to 1.5 lb increases, to see how much longer I can prolong the linear progression.

[bushido_man96]

4/19/2021

Strength Training

Squats: 45x5, 135x5, 205x5, 225x1, 245x1, 295x5, 295x5, 295x5.

Press: 45x5x2, 85x5, 100x3, 115x1, 143x3, 143x3, 143x3, 143x3, 143x3.

Deadlifts: 135x5, 205x3, 225x1, 245x1, 320x5.

Squats were in a better groove today, but they were a grind. Sunday was a travel day for me, away for baseball games, so my diet didn't get all it wanted, I think. Press; first set was from dead stops, but after that, I was breathing at the top and rebounding at the bottom. Even then, rep 3 on sets 4 and 5 were sloooow. I don't know how much more I can add to the bar here before I make changes. Deads were a grind, but they came up. I'd say about 6 seconds per pull.

[DWx]

18/04/21

Another gym day

Squat

10x20kg, 5x40kg, 5x60kg, 5x70kg, 5 sets of 5x80kg

Bench

5x20kg, 5x30kg, 5 sets of 5x40kg

Row

5x30kg, 5x40kg, 5 sets of 5x50kg

Then home to work on my patterns. Did an hour, every other colour belt pattern and all blackbelts up to my grade.

20/04/21

Squat

10x20kg, 5x40kg, 5x60kg, 5x72kg, 5 sets of 5x82.5kg

OHP

5x20kg, 5x20kg, 5 sets of 5x30kg

I'm struggling a little with the press. Not with arm or shoulder strength, actually it feels like my arms don't get much of a workout, but with poor core strength as my back just wants to arch all the time. So for the time being I didn't want to increase the weight and more work on my form. I'm hoping the more I do it my core will catch up.

Deadlift platform was in use so jumped on the press machine to work my arms some more.

Deadlift

5x 60kg, 5x72.5kg, 5x85kg

21/04/21

Taught kids class. Then joined the seniors for an hour of padwork. I got to work on my cardio, I gas out too quick!

[bushido_man96]

Danielle, do you wear a belt when you press? If not, it might be something to consider. It can help give your core something to push against, helping it be tighter. I've found over time that the heavier the press gets, the more layback I end up having.

4/21/2021

Strength Training

Squats: 45x5, 135x5, 205x3, 225x1, 245x1, 300x5, 300x5, 300x5.

Press: 45x5x2, 85x5, 105x2, 125x1, 144.5x3, 144.5x3, 144.5x3, 144.5x3, 144.5x3.

Barbell Rows: 95x5, 115x5, 140x8, 140x8, 140x8, 140x8.

It was great to see squats get to 300 for reps. They were heavy, and grinding.

4/23/2021

Strength Training

Squats: 45x5, 135x5, 205x3, 225x1, 245x1, 305x3, 305x5, 305x3.

Press: 45x5x2, 85x5, 105x2, 125x1, 146x3, 146x3, 146x3, 146x3, 146x3.

Deadlifts: 135x5, 205x3, 225x1, 280x1, 325x5.

Squats...they stalled out big time today. I didn't feel like there was any way I was getting 5 reps out of my sets, so went with 3 each. And they were grinds. I felt and video confirmed that my knees were floating forward at the bottom. So, time to make a change in programming here, I think. The deadlift set was a really monster. On video, each pull looked good, and the back stayed in extension, but each pull was super slow.

[bushido_man96]

4/26/2021

Strength Training

Squats: 45x5, 135x5, 205x3, 225x1, 245x1, 275x5, 275x5, 275x5, 275x5.

Press: 45x5x2, 85x5, 105x3, 125x1, 147.5x3, 147.5x3, 147.5x2, 147.5x1, 1, 1, 1, 1, 1, 1.

Deadlifts: 135x5, 205x3, 225x1, 295x1, 330x1, then fail.

Ok, this day. So with squats going like they did the previous Friday, I decided a programming change was necessary, and was going to switch to an HLM setup. However, in doing my research, I screwed up a little, and switched it to Texas method. So this week will consist of a volume day (today), then a light day, and Friday will be an intensity day. We'll see how it goes, and I may try to switch to the HLM setup the following week. I don't have the time and don't get the recovery to work a Texas Method.

Press stalled out and died after set 2. So on Wednesday, I'm going to do the same weight, and try to get more sets of three completed, and still hit a total of 15 reps.

Deadlifts were just that....dead. First rep was hard, and the second would not come off the floor. So a change is in order for deads, too. I'm thinking I'll back off on Friday a bit, and then come back on Monday with two sets of 5 at a reduced weight, making Monday a volume day and Friday an intensity day for the dealift.

MA Training

TKD Class: 6:30 - 7:30 pm. Black Belt Class. I taught this class today. We warmed up with Do-Kangs 1-3, focusing on two at count for some of the newer black belts. Next was forms, working on Kwang Gae and Po Eun. Three-steps were done for about 15 minutes, and we finished with some modified self-defense work based off our white belt #1 one-step.

[Zaine]

Leg day!

Squats: 3 sets of 6 (90lbs)

Leg press: 3 sets of 15 (90lbs)

Hack squat (the worst): 3 sets of 8 (90lbs)

Leg lifts: 100 (40 lbs)

Deadlift: 3 sets of 8 (90 lbs)

Leg curls: 100 (40 lbs)

Calf raises: 3 sets of 10 (120 lbs)

Calf raises round 2: 100 (40 lbs)

30 minutes on a stationary bike.

Tuesdays are a day for sweat. Nothing gets my heart racing like doing legs. It feels great though, even if hack squats kick my teeth in every time.

No MA training today. I haven't had a school since the pandemic started so I've just been focusing on strength training.

[Zaine]

Today felt great!

Planks: 3 minutes in total

Leg lifts: 3 sets of 10

Oblique lifts: 3 sets of 10 on each side (16 kilo weight)

Army press: 3 sets of 10 (50 lbs)

Arnold press: 3 sets of 10 (30 lbs barbells)

Lateral raises: 3 sets of 10 (20 lbs)

Smith back shrug: 100 (50 lbs)

Barbell upright row: 3 sets of 10 (50 lbs)

Barbell shrug: 100 (50 lbs)

Revers wrist curl: 3 sets of 12 (40 lbs)

30 minutes on a stationary (7.5 miles)

Today was great. I was in the zone, got some good reps, sweat a lot. I really enjoy doing the stationary because I can watch anime and then suddenly it's done! Tomorrow and Friday are designated rest days, but if I still feel this good tomorrow I might go on a little jog.

[DWx]

Danielle, do you wear a belt when you press? If not, it might be something to consider. It can help give your core something to push against, helping it be tighter. I've found over time that the heavier the press gets, the more layback I end up having.

I'm not, do you think it's worth investing in one? I'd not yet as I figured my weights were too low to need extra support.

Sorry to hear things are getting tough Brian. But those are some impressive numbers! Do you have a goal in mind you're trying to reach?

[DWx]

Today was great. I was in the zone, got some good reps, sweat a lot. I really enjoy doing the stationary because I can watch anime and then suddenly it's done! Tomorrow and Friday are designated rest days, but if I still feel this good tomorrow I might go on a little jog.

That's great Zaine. As I get older I take the view that I should just train if I'm feeling good, rest day or not. Also it's ok to take a rest day if I'm not feeling so good.