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Always Be Smashing

02/26 21:00

GSQT 3x5 32,40,16 w front raise
Halo 3x5 16
KB1HS 10x10 40,32,40,32,40
TGU 5x1 x side 40,32,40,32,40
Pull ups 4, 5x3
Stretching
 
02/27 06:00

5min jump rope
- I lost count, but had a run of 150+ in there

DL 285 x 3, 315 x 3, 345 x 1, 375 x 1
- I need to start practicing some singles for the April TSC, today seemed like as good a day as any
- 375 went up solidly, but I felt it; mostly in the hammies, so I think my form was still pretty good
- I loaded 405 on the bar, but after tensioning up under it, decided I was too fatigued to make a solid attempt. Seems like that will be a good target for TSC. A little humbling since I used to clean 400+ back in college... but, I was also 50# heavier, and couldn't do a single pull up. Tradeoffs.
- Going forward... this I'll finish out the week with the vanilla PTTP, and deload next week. Then, following advice from PTTP singles practice, I'm thinking to switch to a 5/3/2 pattern to work up the singles. Will have to re-learn what's the appropriate volume there.

Push ups 7x10 EMOM
Bridge 8s x 6
N-sit 8s x 2
L-sit 7s x 4
Twists 20s x 4 x side
 
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02/27 21:00

Alternating x5
- 0.5m treadmill run 5.8 x 4, 5.9
- KB snatches 2x10 24
+ 0.5m treadmill run 5.9

TGU 5x1 x side 40,32,40,32,40

Good session today. Snatches moving easily though taxing the grip, still had plenty of gas in the tank for TGUs. Was a little worried that the heavy DL this morning might wreck the evening session, but didn't end up being the case.
 
02/28 06:00

5min jump rope
DL 295 x 5, 270 x 5
- I might be deloading sooner than planned - felt a twinge in the back after I finished, while putting away the weights. Will see how I feel tomorrow, but history has not been kind... I was really looking forward to the set at 315 on Friday too :(
Bridge 8s x 6
N-sit 8s x 6
Twists 20s x 4 x side

Volleyball tonight
 
03/01 06:00

No back pain today! (y) Big relief.

5min jump rope
DL 305 x 5, 275 x 5
TRX-assisted OAOL burpees 5x1 x side
Bridge 8s x 6
N-sit 8s x 2
L-sit 7s x 4
Twists 20s x 4 x side
 
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03/01 13:30

4m run outside about 40min (forgot my phone! )

03/01 21:30

GSQT 3x5 32,40,16 w front raise
Halo 3x5 16
KB1HS 10x10 40,32,40,32,40
TGU 5x1 x side 40,32,40,32,40
Pull ups 4,4,3,3,3,2
- chest-to-bar movement is starting to feel more natural, but endurance is slow going. First 2 reps are strong, but form suffers at 3rd rep
 
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03/02 06:00

5min jump rope
DL 315 x 5, 285 x 5
Push ups 8x10 EMOM
Bridge 8s x 6
N-sit 8s x 2
L-sit 7s x 4
Twists 20s x 4 x side

Woke up feeling pretty lousy - elbow sore, and kinks in my left knee & ankle. But hit the DLs all the same, and even added a set of pushups - felt like I could have gone another one. Very encouraging session. Looking forward to a deload week.
 
03/02 21:00

Alternating x8
- 0.25m treadmill run 5.8 x 6, 5.9 x 2
- KB snatches 2x3 32

0.5m treadmill run 5.9
KB snatches 2x10 24
0.5m treadmill run 5.9

This shorter interval seems a good way to attack heavier snatches for now. I can keep good form for three reps, but catching the drop gets ugly after that. Form started to break down at the 8th set, so switched to the longer interval with the smaller bell. The 24 feels awesomely light after the 32.

Stretching
 
03/03 09:30

Karate practice

03/03 12:00

More karate practice. We're in a lull between kids basketball and baseball, so I've got some opportunity to get in extra karate. Trying to use it expeditiously . Definitely took some out of me.

03/03 20:00

School of rock pull ups 7x3

Just means that the family was watching "School of Rock ", and every 5 minutes or so I got up and did 3 pull ups. Better than nothing, but a little tough after some margaritas.
 
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03/05 06:00

Deload week. Very sluggish this morning - hips in particular feeling fatigued, I suppose from the skiing.

5min jump rope
DL 265 x 5
Circuit x3
- BW squat 10
- Plank 10s
- Push up 10
- Flat straight leg raise 6
- Box jump 10
Bridge 8s x 6
N-sit 8s x 6
Twists 20s x 4 x side
 
Intersting how your workouts are remarkably similar to mine!

S&S is my staple programme. On top of it I add deadlifts with the barbell at 310 lbs for 5-10 reps, chinups, kettlebell presses, snatches, jogging in the basement, 2 hand swings. I'm not quite at your strength but maybe 10% less based on what I read here, but even that is comparable. Probably our martial arts experience is informing how we train.

Karate is excellent - one of my martial arts loves. It's very interesting let alone good at what it's designed for! Judo for me hits a compromise among self-defence, exercise and entertainment/excitement.
 
Kozushi said:
Intersting how your workouts are remarkably similar to mine!
Click to expand...

Great minds think alike. Great minds also occasionally punch each other in the face, or throw each other to the mat.

I'm definitely spending more time in strength practices than karate, just because my schedule doesn't allow me to get the to dojo that often. Karate is the yardstick I measure with - if what I'm doing is making karate practices feel better, then I'm doing the right thing. I know you're pounding away at Judo - if I was getting in that many days a week of martial arts, I'd have to back off the strength sessions some. Makes you wonder were the right balance between the strength and skill training is. I picked up Jon Engum's "Trembling Shock" book, haven't really had a chance to dissect it yet, I'm hoping it speaks to that.

I took up deadlifting around the same time you did, I think. I believe it's helping me get into better stances. Stronger posterior chain = easier to hold up body weight = easier to hit solid stances.
 
03/06 06:00

5min jump rope
DL 275 x 5
Tabata thrusters 25#
Bridge 8s x 6
N-sit 8s x 2
L-sit 6s x 4
Twists 20s x 4 x side
 
03/06 21:00

Alternating x5
- 0.5m treadmill run 5.8 x 2, 5.9 x 3
- KB snatches 2x10 24
+ 0.5m treadmill run 5.9

TGU 5x1 x side 32
Stretching
 
03/07 06:00

5min jump rope
DL 285 x 5
BB side press 2x5 x side 45
Bridge 8s x 6
N-sit 8s x 2
L-sit 7s x 4
Twists 20s x 4 x side

Feeling really run down, not sure why. Getting into the DL, it feels like I'm having a hard time getting the glutes to turn on. Maybe still some residual from skiing? It was the first time I'd gone in a couple months.

Volleyball tonight
 
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03/08 06:00

5min jump rope
DL 295 x 5
TRX-assisted OAOL burpees 5x1 x side
Bridge 6s x 8
N-sit 6s x 2
L-sit 6s x 6
- Had the thought that, for trying to improve my L-sit, it might make more sense to do more sets of shorter holds. So going to switch to this 8-set format for a while.
Twists 20s x 4 x side
 
03/08 21:00

GSQT 3x5 32,32,16 with front raise
Halo 3x5 16
KB1HS 10x10 32
TGU 5x1 x side 32
Pull ups 4, 5x3
Stretching

Long day at work today, didn't get my run in. Got an extra stretching session in at lunch, though.
 
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