Vhalros' Training Log

[vhalros]

Due to illness and being away at a conference, I had to take some time off.

The work out facilities at the hotel were essentially worthless (bunch of machines), but I did manage an improvised work out in my room and around the premises:

One armed Push ups: (3,3)/(2,2)/(1,1)
Squats: holding an ottoman over my head (~10 lbs), 3x10, alternating with 10 pistols to ottoman level (I can't quite do them to the ground).
Rows: 3x5 with a resistance band attached the the couch.
Pull ups: 2/1/1 hanging from the top of the hotel bus stop. The grip was not so great, which was the most challenging part of this.

[vhalros]

Karate Practice 10/30/2009

Warm ups were running around the room interspersed with 3x5 burpees.

There were a lot of kicks:

400 front kick
400 round house
100 flying front kick
100 flying round house

Flying kicks certainly take a lot of energy.

About 10 minutes of free sparring.

[vhalros]

Jujitsu Practice 10/31/2009

Today's practice was mostly about holding positions, and escaping from them, especially side control. Not tremendously exerting, except for the last ten minutes or so when I was paired with a newbie who decided he would try and over power me. It didn't work to well for him, but he was significantly stronger than me so this proved quite tiring.

[vhalros]

Weight Training 10/31/2009

Maybe I should have waited to do this on a non-jiujitsu day, but I just couldn't wait to get back to the gym.

Squats 260 : 3/4/0
OHP 130 : 3/2/0
DL 285 : 1
Chins : 3/1/1

I skipped planks as I think I am getting enough core assistance work else where.

The time off seems to have effected my lifts.

[vhalros]

Weight Training 11/2/2009

Squats 260: 3/1/0
Bench 175: 4/2/2
H.P. Clean 80: 3/3/3/3/3

Again cutting out the assistance work. Karate involves so many push ups as it is.

It seems that it is once more time to de load on the squats.

[vhalros]

Strength Training 11/4/2009

Squats 225 : 5/5/5
OHP 130 : 5/2/1
DL 285 : 2, alternating grip
Pull Ups : 2/1/1/1

Deloaded on the squats. 225 feels light now

Some progress on OHP and DL, but still couldn't do 3x5.

I tried doing some extra sets on pull ups, since I feel like I need to try something to make progress on those, but I couldn't really do much after the fourth set. It feels like the issue is that my grip is shot after the dead lifts, maybe I should do some grip assistance work.

[vhalros]

Karate Practice 11/2/2009

Mostly just two hours of basics. Just wanted to note it here.

[vhalros]

Strength Training

Squats 230 : 5/5/5
Bench 175 : 175/2/2
H.P. Clean 89 : 3/3/3/3/3

Hmm, same numbers on the bench as last time. At least I am consistent.

[vhalros]

Jujitsu Practice 11/7/2009

Some shrimping drills, a lot of practice on something that has a weird Portuguese name I can't pronounce, mount escapes, trigger drills: triangle chokes, arm bars, guillotines, kimura locks. Very technical, not terribly exerting today.

[vhalros]

Karate Practice 9/6/2009

I was mostly teaching. I did however put them through some conditioning at the end and joined it.

2 laps across the room alternative bear crawl, crab walk.

10 squat kicks

Lunge walks across the room and back.

60 count of plank.

[vhalros]

Strength Training

Squats 235 : 5/5/5
OHP 131 : 5/5/3
Deadlift 285 : 2
Chins : 5/3/2

I finally obtained and tried some chalk. It seemed to make more of a difference on the chins than the dead lifts for whatever reason.

Getting the OHP up felt like a heroic effort.

It is now time to deload on both OHP and Deadlift.

[WhiteGorilla]

I agree with you on the chalk issue. When I use chalk for chins I get an extra 2 reps somehow but with deads, it doesn't make a difference, probably because the weight is still light though

[jfh26]

I was thinking of getting some chalk to try out. The bars at my gym are skinny (and really old), so they're pretty difficult to grip.

[vhalros]

Strength Training

Squats 240 : 5/5/5
Bench 175 : 5/4/1
H.P. Clean 94 : 3/3/3/3/3

Hmm, time to deload on the bench as well now. I really like the hang power cleans

[vhalros]

@jfh26

I recommend the chalk, its not to expensive. I use one of those "chalk socks", seems a little easier than the bricks, but I haven't tried them.