Vhalros' Training Log

[vhalros]

5x100 jumping rope. I think I could have done more, but the rain was starting to get very annoying.

[vhalros]

Jujitsu Practice

1.5 hours of jujitsu today. Fairly light.

Shrimping drills, forward rolls, backwards rolls, getups.

Mount escape drills.
Mount retaining drills.

About 10 minutes of free rolling.

[vhalros]

Had a cold that was bad enough to keep me away from the gym for a few days, but I'm back again.

Today's Workout:

Squats 215 : 5/5/5/5/5
OHP 114 : 5/5/5/5/5
DL 259 : 5
Pull Up : 2/1/1
W.W. Plank : 20/15/8

I'm actually getting worse at pull ups/chin ups the heavier the dead lifts get. When I'm fresh I can do seven easily; maybe I should move them to a different time of day or on off days or something.

At any rate, I was happy to complete all the reps on the squats.

I'm working my way back up to my 5 rep max on the OHP, I think I will use increment weights to do 117x5x5 next time.

[vhalros]

Karate Practice 9/18

Lots of new members joined the club, so it was a very beginner level practice today. We did lots of punches really slowly and such, held some stances for short periods. Mostly it involved me correcting people though.

It did however involve:

5x10 push ups, with running in a circle around the room between sets.
1x20 alligator push ups
1x20 squat kicks
1x20 crunches

[vhalros]

Karate Practice

This one was mostly teaching how to teach, so it was also pretty light. This is light stuff is starting to bother me; maybe I should wear a weight vest or chains to practice.

3 hours; a little stance practice, a lot of basics. Lots of rolling around on the floor kicking. The usual stretching.

1x50 push ups (done at the fastest pace I could manage)
1x50 crunches

[vhalros]

Strength Training

Squat 220 : 5/5/5/5/5
Bench 150 : 5/5/5/5/5
Inv. Row : 7/6/4
One Arm Push up : (4,4)x2/(2,2)x2/(2,2)x2
Rev. Crunch 2kg : 5/3/2

I've deloaded the bench ~10% to 150 after stalling 3 times.

Push ups were elevated at the level of the tibial tuberosity.

I felt slightly exhausted today in the gym, but still managed to complete all the sets. I think I'm still getting used to going in the morning (this one was at 8 AM).

[vhalros]

Strength Training

Squat 225 : 5/5/5/5/5
OHP 116.5 : 5/5/5/5/5
Deadlift 263 : 5
Chins : 5/3/2
W. W. Planks : 21/13/11

I felt like I had a lot of energy today, squats actually felt easier than on Monday. My breakfast was a little yogurt with some raspberries, and 1 apple, as opposed to my usual frittata, perhaps that is why. I'll try eating that again on Friday, as it takes less time to prepare any way.

I tried increasing the deadlift by 10 lbs to 269 but was only able to get it an inch of the ground, so I went back to 263 (a 4 pound increase). I end up doing odd numbers of the DL and OHP because the gym's bumper plates are a weird mixture of metric and US standard units.

[vhalros]

Karate Practice

Still mostly beginner stuff on the week day practices. However, I did most of the work out wrapped in twenty pounds of chain, which actually made it pretty difficult.

Mostly it was just basics. We did about ten of each block, with a cross. Then ten of each with a kick-cross combo. Just moving around in stances with the extra weight was pretty challenging.

There was a little bit of a sparring drill where we threw 1-2 punches at our partner and he blocked. (I took the chains off for this part).

There was also a lot of stretching.

No random body weight exercises or anything today.

[vhalros]

Strength Training

Squats 230 : 5/5/5/5/5
BP 155 : 5/5/5/5/5
Inv. Row : 8/5/5
1 Arm Push up (3,3)/(0,0)/(0,0)
Rev. Crunch 2 kg : 4/3/3

I lowered the platform on the one armed push ups to below mid shin level, which accounts for me not being able to do very many of them.

My shoulders felt pretty sore when I woke up this morning, most likely due to the chains at karate yesterday, I don't think I'll be repeating that experiment. There is also some vague twinge of deeper pain in there somewhere that is not muscle soreness. Perhaps an actual weighted vest would be better.

I had a lot of energy today. I think having the light yogurt and fruit breakfast works better for me with a morning work out. Also one of my work out buddies has returned which helps my motivation.

[vhalros]

Sigh, I've got a back log of work outs to post:

Karate Practice 9/25/09

I actually lead this practice, so not a huge work out for me. I did however do the following:

4x10 push ups at high speed, mixed in with running around in between.
A bear crawl around the room. Wow these are actually a lot harder when you don't go in a straight line.
30 seconds each of front stance, fudo dachi, horse stance, on each side.
About 100 punches of various sorts to a pad.

I noticed that my punches have gotten much much stronger, as the fellow holding the pad was knocked back by my cross (I didn't even intend to hit that hard). Wow, this weight lifting stuff really works, huh?

[vhalros]

Jujitsu Practice 9/26/09

As usual we started out with shrimping, and getups. About ten of each.

Worked on lots of moves from guard today: Guillotine choke, kimura lock, and a sweep. Lots of technical details, but it was still quite the core work out.

Also more mount elbow-escape drills.

[vhalros]

Jujitsu Practice 9/27/09

First we practiced using the guard to avoid/direct some one's punches away from you (this is really an MMA class). Its kind of like doing a partial reverse crunch with some one in your legs.

Then lots of guard passing.

Finally we ended with about 15 minutes of rolling.

I was pretty exhausted by the end of this.

[vhalros]

Strength Training

Squat 235 : 5/5/5/5/5
OHP 119 : 5/5/5/5/5
Deadlift 268 : 5
Chins : 4/3/2
W. W. Planks : 28/18/8

Hey, this deloading thing actually works, huh? I was not able to do 119 for 5 across last time I attempted.

Also some how I managed to get the dead lift with a double over hand grip.

I seemed to have extra energy this morning for no reason determinable reason.

[bobu]

Good workout! I've found that in the long run deloading is just as important as the heavy lifts.

[vhalros]

Strength Training

So, I've decided to go down to 3x5, mostly because of time constraints. With warms ups, warm up sets, and the increase in rest needed between heavy sets, my work outs were just taking way too long. This makes it a bit shorter.

I've also decided substituting power cleans for inverted rows is more in line with my goals (I want power more than raw strength), so I have made that change. I'm doing 5 sets of the power cleans since I'm starting out light, working on form, and therefore don't need as much rest/warm up.

Squats 240 : 5/5/5
Bench 160 : 5/5/5
Hang P. Clean 65 : 5/5/5/5/5
One Arm Push up : (1,1)/(1,1)/(0,0) Mid shin height
Rev. Crunch 2 kg : 5/3/2

I seem to go up and down a lot as far as my ability to do those 1 arm push ups. Not sure what is causing this.

I felt slightly tired in the gym today. Doing the squats felt very challenging. Some one who was supposed to come to the gym with me today didn't, but I don't think that effected my mood much.