Always Be Smashing

WhatWouldHulkDo

Level 6 Valued Member
10/03 06:00

5min samurai getups
EYFS +

10/03 13:30

Static stretching sequence x1

10/03 21:00

GSQT 3x5 48,48,28 with curl
Halo 3x5 24
Bridge 3x5
Wall overhead extensions 3x5
DL 1x3 380#
Pullups 7,7,6,5
ZSQT 3x3 200#
BB side press 4x3 75#
Convict circuit 3x10

Low energy - seems to be the pattern on Thursdays.
 

WhatWouldHulkDo

Level 6 Valued Member
10/06 07:45

5min samurai getups
EYFS +

10/06 15:45

GSQT 3x5 48,48,28 with curl
Halo 3x5 24
Bridge 3x5
Wall overhead extensions 3x5
DL 1x5 325#
Pullups 7,6,5,4
ZSQT 3x5 175#
BB side press 4x5 65#

Monday is going to likely be an all-rest day due to some work obligations, so shifting everything forward a day to accommodate.

Interesting point: bridges for me tend to really improve with a little warm up. Usually, my first set is pathetic, but the second two manage to get a little arch to them. Today, I was at the batting cage with my son about an hour before this workout - swinging the bat was enough to get some mobility in place, the first set of bridges was surprisingly good. Clearly, this tells me that I need to install a batting cage in my house and make that part of my warm up.
 

WhatWouldHulkDo

Level 6 Valued Member
10/08 22:00

Hotel gym program minimum

Circuit x6
- 0.5m treadmill run 5.0
- DB swings 2x3 50#
- Pushups x8

10/09 06:15

61min treadmill run / walk 4.5min

Unbroken running, aside from a minute of walking at the start and end, with HR under 124 almost the whole time. Maybe the change in elevation since I was travelling, or just not being on my home treadmill, but seems like some flavor of progress.

Plus, I'm pretty sure my squat strength didn't instantly vanish :rolleyes: (@offwidth knows what I mean).

10/09 21:00

GSQT 3x5 48,48,28 with curl
Halo 3x5 24
Bridge 3x5
Wall overhead extensions 3x5
KB snatch 22x3 40

Back in the home courage corner. Always feels good to pick up the 40 and think, "that feels lighter than I remember ".

Of course, that feeling went away somewhere around set 12.
 

WhatWouldHulkDo

Level 6 Valued Member
10/10 06:00

5min samurai getups
EYFS +

Felt wonky after breakfast, so I called in sick and went back to bed... ended up sleeping another 3 hours.

10/10 21:00

GSQT 3x5 48,48,28 with curl
Halo 3x5 24
Bridge 3x5
Wall overhead extensions 3x5
DL 1x5 325#
Pullups 7,6,5,4
ZSQT 3x5 175#
BB side press 4x5 65#
Convict circuit 3x11
 

WhatWouldHulkDo

Level 6 Valued Member
Busy weekend of kids sports. Lot of time sitting in bleachers (little irritating on the back), not a lot of time to train.

10/13 09:30

Agile 8-1
82min treadmill run / walk 5.4m

10/14 06:00

5min samurai getups
EYFS +

10/14 13:00

Static stretching sequence x1

10/14 17:00

GSQT 3x5 48,48,28 with curl
Halo 3x5 24
Bridge 3x5
Wall overhead extensions 3x5
DL 1x5 345#
Pullups 7,6,6,5
ZSQT 3x5 185#
BB side press 4x5 70#
Convict circuit 3x11

Felt like my hips came up too fast on DL - work on wedging better.
 

WhatWouldHulkDo

Level 6 Valued Member
10/15 06:00

Agile 8-1
61min treadmill run / walk 4.1m

10/15 13:00

Static stretching sequence x1

10/15 18:50

Karate practice

Sensei told us that they're changing the sparring rules for the next tournament in November; 3 minute matches instead of 2 minute, and have to win by 8, instead of win at 8 points. Those changes basically mean most matches will go the full 3 minutes, which definitely does not favor me - I barely have enough gas for 2 minutes.

I've never been a good tournament fighter, anyway. My "fighting style", if you can call it that, is to rely on good forward speed and long reach to close distance and strike quickly. But my speed in any other direction kind of sucks, so I tend to rely on being strong enough to push attacks aside for defense. You don't usually get credit for that in tournament scoring, the judges tend to award points if it looks like an opponent's strike would land, even if you've knocked all the force out of it.

I really ought to put some effort into developing better footwork. But realistically, what would I give up to work on it? Reality is, as much as I enjoy it, karate comes in 4th on my list of athletic pursuits, behind OCRs, TSCs and volleyball.

Just have to keep my karate goals modest, I reckon. Expect to get beat by guys who invest more energy in karate than I do, and hopefully someday I can still get my hands on one of them black belts.
 

offwidth

Level 9 Valued Member
Yes... there is a saying about trying to shoot two rabbits with one arrow...

But then again honey tastes better when the bees have visited many different flowers...
 

WhatWouldHulkDo

Level 6 Valued Member
Woke up with a lot of hip/groin soreness today. Realized that the fatigue I've been feeling on Thursdays probably isn't actually from volleybal - it's DOMS from Tuesday night karate.

10/17 06:00

5min samurai getups
EYFS +
- to x10 on tac frogs

10/17 15:00

Static stretching sequence x1

10/17 16:30

GSQT 3x5 48,48,28 with curl
Halo 3x5 24
Bridge 3x5
Wall overhead extensions 3x5
DL 1x5 345#
Pullups 7,6,6,5
ZSQT 3x5 185#
BB side press 4x5 70#

Much better leg drive on the DL than Monday - felt much better, despite feeling generally low-energy. Zerchers are feeling great - feels like my old college squat strength is slowly returning, and elbows are toughening up nicely.

Skipped calisthenics for tonight since I had to get to coaching. I'm thinking I need to find some other way to get that stuff in anyway... adding that at the end of strength days extends the session to 90 minutes, longer than I want to spent on 1 session. I'm thinking:
- Keep leg raises and cannonball hangs as strength day finishers
- Pepper some pushups into run day warmups
- Swap wall overhead extension for handstand hold in stretching sequence
- More bridging in strength day warmups
- Superset some rowing with cossacks & kneeling lunge in EYFS, and keep trying to push the reps with the cossacks

Will try it out for next few weeks.
 

WhatWouldHulkDo

Level 6 Valued Member
10/18 06:00

Agile 8-1 + 4x10 pushups
61min treadmill run / walk 4.0m

10/18 14:00

Static stretching sequence x1

Changes:
- Wall handstand hold instead of wall overhead extension. 45s hold is a little challenging right now.
- 90/90 stretch instead of pigeon pose. Getting a better stretch on the hip with the 90/90, probably a better progression.

10/18 17:00

GSQT 3x5 48,48,28 with curl
Halo 3x5 24
Bridge 3x6
Wall overhead extensions 3x6
KB snatch 20x3 40
TGU 5x1 x side 40,48,40,48,40

Feels like I could start adding some sets of 4, maybe try in a couple weeks.

TGUs were tough, but decided I needed to muscle through it.
 

WhatWouldHulkDo

Level 6 Valued Member
10/19 10:30

5min jump rope
Heavy bag 1min on 2min off x6
Circuit x10 movement EMOM
- 20s jump rope
- Burpees x3
Bent press 5x1 x side 28,32,40x3

I improvise during the bag work, try not to think about what I'm doing. At one point, I did a front kick, and followed it up with a solid hook kick without setting the foot down - surprised myself. Hip mobility is a good thing.

The first press with the 32 was like magic - like I just had to lean down and the bell floated up on its own. Not so much with the 40.

10/19 15:00

Static stretching sequence x1
 

WhatWouldHulkDo

Level 6 Valued Member
10/21 06:00

5min samurai getups
EYFS +

A few updates today
- x10 on arm bars (+1 straight)
- x10 hindu pushups (+1 center)
- Counting Cossack squats based on up+down instead of counting the shift between, moved to x7. Should go ahead to x8 next time.
- x10 on kneeling lunge
- Added 10 TRX face pulls supersetted with squats and lunge

10/21 15:00

Static stretching sequence x1

10/21 21:15

GSQT 3x5 48,48,28 with curl
Halo 3x5 24
Bridge 3x6
Wall overhead extensions 3x6
DL 1x3 390#
Pullups 8,7,6,5
ZSQT 3x3 210#
BB side press 4x3 80#
Flat frog raise 3x11
Cannonball N-sit hang x3

Interesting evening for training. Earlier in the day, my lower back was grumbling at me a little, and I thought I might need to take a "listen to your body" day. Then, after a dinner of pizza and beer, my back said "get down there and lift something, fool!"

Grip was terrible on the second DL rep, bar slipped way down into the fingers. So, I said WTH, and tried switch grip on the 3rd rep. Wow, what a difference! I think when my grip starts to fail, my upper back starts to round. When the grip is solid, back stays solid. Weight just flew up on that 3rd rep.

ZSQT were awesome again - felt too easy for heavy day. Press, however, was rough.

That'll be the last bit of heavy stuff ahead of the TSC.
 
Top Bottom