The Martial Artists' Training Log

[bushido_man96]

5/21/2021

Strength Training

Squats: 45x5, 135x5, 205x3, 225x1, 245x, 270x5, 270x5, 270x5.

Push Press: 45x5, 95x5, 115x2, 135x1, 157.5x5, 157.5x5, 157.5x5.

Deadlifts: 135x5, 205x3, 225x1, 275x1, 310x5.

Stayed with the medium day percentage on squats, and am thinking I may lower Monday's weight. I woke up with a knot in my shoulder today, too, which made lifting fun, especially the push presses.

[bushido_man96]

5/24/2021

Strength Training

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

Press: 45x5, 65x5, 85x3, 105x2, 125x1, 147.5x4, 147.5x4, 147.5x4, 147.5x4.

Assisted Chins: 105x9, 105x9, 105x7.

Deadlifts: 135x5, 205x3, 225x1, 245x1, 290x5, 290x5.

Going back to linear progression on squats for the time being, but keeping Wednesday as a light day. Press went well today, hitting sets of 4. I superset the presses and chins. Interestingly enough, the second set of deadlifts seem to go up better than the first set.

[DWx]

Getting a little less consistent in the gym now I'm back to 3 days of classes a week.

23/05/21

Squat

10x20kg, 5x40kg, 5x60kg, 5x75kg, 5 sets of 5x85kg

Dropped the weight but did pause squats, holding for 3 secs at the bottom

Bench

10x20kg, 5x35kg, 5 sets of 5x50kg

Row

10x20kg, 10x30kg, 5 sets of 5x45kg

Accessory work with dumbbells to hit my triceps more. Supersetting dumbbell rows with tricep kickbacks then sets of skull crusher's.

+30mins walking on the treadmill on an incline to finish

[bushido_man96]

Danielle, instead of skull crushers, have you thought of trying lying triceps extensions? It's a great triceps exercise that hits all three heads of the triceps and uses a larger range of motion. It's also easier to load incrementally. It's a great ancillary exercise for helping out with bench and presses.

5/26/2021

Strength Training

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

Press: 45x5, 85x5, 105x2, 125x1, 150x3, 150x2, 150x3, 150x3, 150x3, 150x1.

Assisted Chins: 105x10, 105x10, 105x9, 105x9.

Light squat day. Second set of press went sideways on me. I think I misgrooved rep 2 some, as it was a struggle to get up, so I tried to breath at the top and catch rep 3 with a rebound out of the bottom. It didn't work. Rest of the sets were good, though, so only thing I can think of is a misgroove. Superset press with the assisted chins. When I get to 4 sets of 10, I'm going to lower the counterweight.

[bushido_man96]

5/28/2021

Strength Training

Squats: 45x5, 135x5, 205x3, 225x1, 245x1, 280x5, 280x5, 280x5.

Push Press: 45x5, 95x3, 115x2, 135x1, 160x5, 160x5, 160x5.

Deadlifts: 135x5, 205x3, 225x1, 245x1 275x1, 315x5.

[DWx]

Danielle, instead of skull crushers, have you thought of trying lying triceps extensions? It's a great triceps exercise that hits all three heads of the triceps and uses a larger range of motion. It's also easier to load incrementally. It's a great ancillary exercise for helping out with bench and presses.

Maybe I'm calling them by the wrong name? I was doing these:

[bushido_man96]

Danielle, instead of skull crushers, have you thought of trying lying triceps extensions? It's a great triceps exercise that hits all three heads of the triceps and uses a larger range of motion. It's also easier to load incrementally. It's a great ancillary exercise for helping out with bench and presses.

Maybe I'm calling them by the wrong name? I was doing these:

Yeah, the "skullcrusher" typically stops over the forehead. You're doing an LTE.

6/4/2021

Strength Training

Squats: 45x5, 135x5, 205x5, 225x1, 245x5, 265x5, 280x5.

Press: 45x5, 65x5, 85x3, 105x1, 125x1, 150x2, 150x2, 150x2, 150x1.

Push Press: 160x3, 160x1.

Deadlifts: 135x5, 205x5, 225x1, 275x5, 315x1.

I had family come to town to visit for most of the week, so I missed Monday and Wednesday's workouts. Friday was a try to get back into it day. I did ascending work sets on the squat, with the hope of doing the top set of 280 for 3x5 on the following Monday. Press did not respond well to the days off, and perhaps should have been backed off a bit. I will try 150 again on Monday and see how it goes. I tried to finish with a few sets of of push press, but my arms were worn out. I did manage a heavy single for deadlifts.

[bushido_man96]

6/7/2021

Strength Training

Squats: 45x5, 135x5, 205x3, 225x1, 245x1, 280x5, 280x5, 280x5.

Press: 45x5, 85x5, 115x2, 135x1, 150x3, 150x3, 150x3, 150x3, 150x2, 150x1.

Assisted Chins: 105x7, 105x7, 105x7.

Deadlifts: 135x5, 205x3, 225x1, 275x1, 300x5.

I think I might have finally found my squat groove. Second set felt the best; third set got heavy, but bar speed seemed fine. Press, was another matter. Sets of three until the last where number three just wouldn't go up. Maybe I pushed it out in front, but not sure. I should probably take more video of my sets. The deadlifts were slow and heavy, but getting a set of 5 without too much backoff was nice.

6/9/2021

Strength Training

Squats: 45x5, 135x5, 205x3, 225x1, 250x5, 250x5, 250x5.

Press: 45x5, 85x5, 115x1, 135x5, 135x5, 135x5.

Assisted Chins: 105x10, 105x8, 105x9, 105x8.

Light squat and press today. It was nice to get sets of 5 on the press, but even the reduced weight still seemed heavy.

[bushido_man96]

6/11/2021

Strength Training

Squats: 45x5, 135x5, 205x3, 225x1, 245x1, 285x5, 285x5, 285x5.

Push Press: 45x5, 95x5, 115x2, 135x1, 160x5, 160x5, 160x5.

Deadlifts: 135x5, 205x3, 225x1, 275x1, 320x5.

First two sets of squats felt great. But the day before, I'd been having issues with pressure in my head, and set three really gave me fits. I was able to get it done, though, even though I felt a bit lightheaded afterwards. Push press was a bear, and deadlifts were a grind. My oldest son was there with me, though, and he watched my form, and said it looked good.

[DWx]

Finding it hard to get to the gym on a weekday evening, may have to try getting in some morning sessions instead.

01/06/21

Squat

10x20kg, 5x40kg, 5x60kg, 5x75kg, 5 sets of 5x87.5kg

OHP

10x20kg, 5 sets of 5x32.5kg

Deadlift

5x60kg, 5x80kg, 5x90kg

+10 mins on the air bike, 20 secs sprint, 20 secs normal

06/06/21

2hrs patterns training online with our GM

12/06/21

Squat

10x20kg, 5x40kg, 5x60kg, 5x80kg, 5 sets of 5x90kg

Bench

10x20kg, 5x40kg, 5 sets of 5x55kg

Row

10x20kg, 10x40kg, 5 sets of 5x50kg

+20 mins on the treadmill