The Martial Artists' Training Log

[bushido_man96]

3/26/2012

Deffley A

Squats: warmup: 135x5, 205x3, 225x2; work: 255x3x5

Bench press: warmup: 45x5, 135x5, 205x3, 225x2; work: 255x3x3

Barbell rows: warmup: 135x5, 155x3, 175x2; work: 193.6x3x5

Incline bench press: 165x3x5

Weighted crunches: 37.4x3x12

Back hyperextensions: 45x3x10

Assisted chinups: 3x10

3/28/2012

Deffley B

Dead lift: warmup: 135x5, 225x5, 315x3; work: 375x5x3

3/30/2012

Deffley C

Squats: warmup: 135x5, 205x3, 225x2; work: 260x3x5

Overhead press: warmup: 45x5, 95x5, 115x3, 120x2; work: 126.2x3x3

Weighted crunches: 38.6x3x12

Seated good-mornings: 155x3x12

Assisted pullups: 3x10

4/2/2012

Deffley A

Squats: warmup: 135x5, 205x3, 225x2; work: 265x3x5

Bench press: warmup: 45x5, 135x5, 205x3, 225x2; work: 260x2,1,1

Barbell rows: warmup: 135x5, 155x3, 175x2; work: 195x3x5

Assisted chinups: 3x10

The belt I was wearing while squatting broke on me today. That was a fun feeling mid-squat. It was starting to wear at the hole I had it at, and I guess my big belly pushing against it was all it could take.

[tallgeese]

4/3

More of the same at work with more bad guys.

pm:

60 min free roll

[Groinstrike]

4/3

Held focus mitts for other students

Kick drills

60 minutes freeroll

[MasterPain]

4/3

Held focus mitts for other students

Kick drills

60 minutes freeroll

Good workout. I got Jujitsu-ed by mobile type people.

[MasterPain]

Worked some half guard and butterfly guard sweeps today, then free rolled for a bit. Actually had a couple big guys to play with, so that was a fun change.

Tomorrow will be clubbing, stabbing and disarming, I think.

[Groinstrike]

Went over various sweeps from half guard, butterfly guard, and spider guard.

45 minute freeroll.

[xo-karate]

4/5

Dumbbell Incline Bench Press 5 x 5 Tempo 1 - 4 - 1

Cable Rear Pulldown 4x 4 - 6 reps

Cable Rear Delt Row 4 x 6 reps

Sumo deatlift upright row compination 3 x 10 - 12 reps

Barbell Step-up 3 x 8 + 8 reps

Barbell alternating Side Split 3 x 8 + 8

Single leg bridge (Barbell) 3 x 10 + 10

[xo-karate]

4/6

BJJ class 90 min rolling

Half guard under

[yamesu]

2 April 2012.

-120 min Kyokushin class,

-30 min general fitness training.

4 April 2012.

-120 min Kyokushin class,

Cardio fitness as fast as possible-

-2x 30 push ups on knuckles,

-30 push ups on fingertips,

-100 situps,

-50 tuck-jumps,

-100 squats.

5 April 2012.

-Drilled kihon in my local park for approx 60 min,

-All Kyokushin Kata to 1st dan through once,

-Special attention to Pinan Yon and Geikisai Sho,

-Sprints over 100m.

7 April 2012.

-Walked around the zoo for about 7 hours...

-Approx 20min splits flexibility stretching.

[xo-karate]

4/7

Single leg split squat 4 x (6 + 6)

Barbell parallel squat 4 x 4 -6 tempo 1 - 4 - 1 and 3 -2 -1 (Alternating weekly)

Plie Squat (Dumbell against back!) 4 x 6 reps

Sled seated calf press 5 x 8 - 10 reps

Dumbbell bent-over Row 3 x 10 - 12

Barbell Curl 3 x 10 -12 reps

Shoulder routine circuit 3 rounds:

Dumbbell alternating front raise 10 reps

Dumbbell alternating lateral raise 10 reps

"Saints halo" with dumbbells 10 reps CW and 10 reps CCW

Dumbbell shoulder press 10 reps

Dumbbell Upright row 10 reps

Dumbbell rear lateral raise 10 reps

4/8

BJJ Class half guard on top 90 min