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DOMS kick my ass

Thu, 08 May 2008 19:57:30 -0500

Squats of 335
3,2,2,1

Notes: Used the belt again, different experience. Could focus more on blasting out of the hole. Had terrible DOMS in my left hamstring, forced my stance to be shorter. Result of improper deload and switch to front squats. Made the most of it.

Pull-ups w/45lb plate
5,5,3

Notes: Form was starting too get crappy, so I cut the last set short. Always another day.

Bench of 285
5,5,4

Notes: Weight was heavy from the lack of deload. Might bump it up next time.

Wednesday Morning Upper/Lower Day

Wed, 07 May 2008 10:10:17 -0500

Combined workout since I didn't make it to the gym yesterday.

Bench - 1 x 165 lbs.

Chins - 2 x Max reps. 10, 8.

Squats - 1 x 205 lbs.

Superset: Cable Rows w/ 100 lbs + Ext. Rotation w/ 5 lbs.

3 x 8 Rows, 3 x 12 Rotations.

45-degree Hypers - 3 x 8 w/ 25 lbs.

First time using the belt.

Mon, 05 May 2008 18:51:30 -0500

Front squats of 225
3x5

Notes: Lower than parallel, and good speed on set. Used a belt on this exercise to keep my back from getting re-injured. Don't mind the belt, might use it for singles, but don't want to become dependent on it.

Overhead press of 185
5,4,4

Notes: Wore the belt on this one as well. Misgroved the weight on the last rep of the last set.

Did some accessory neck work. Skipped out on my rows, just to avoid putting pressure on my back. May use the cable station next time.

Friday Morning Upper Body Rep

Sat, 03 May 2008 21:54:42 -0500

DB Bench - 3 x Max reps. 12, 10, 8 w/ 50 lbs.

Superset: Lat Pulldowns (wide) w/ 120 lbs + DB Power Cleans w/ 6 lbs.

3 x 6 Pulldowns, 3 x 8 Cleans.

DB Military Press - 3 x 10 w/ 20 lbs.

Superset: DB Shrugs w/ 40 lbs + Tricep Pushdowns w/ 50 lbs.

3 x 10 of both.

Wednesday Morning Lower Body ME

Wed, 30 Apr 2008 07:01:58 -0500

Squats - 1 x 200 lbs.

SL Squats - 3 x 6 w/ 40 lbs DBs.

45-degree Hypers - 3 x 10 w/ 25 lbs.

Situps - 3 x 20.

Tuesday Morning Upper Body ME

Tue, 29 Apr 2008 09:50:19 -0500

Been out the last few weeks, moved and then got sick last week. Easing back into things.

Bench - 1 x 160 lbs.

Chins - 2 x Max reps. 10, 7.

Superset: DB Rows w/ 45 lbs + Uni-Lat. Scarecrows w/ 5 lbs.

3 x 8 Rows, 3 x 10 Scarecrows.

Superset: Shrug Machine w/ 90 lbs + EZ-Curls w/ 55 lbs.

3 x 10 Shrugs, 1 x 6 Curls w/ 65 lbs, 2 x 10 w/ 55 lbs.

Doing lots of stretches for my upper back, they are awesome right after a workout.

Potentially injured, not as young as I used to be

Mon, 28 Apr 2008 19:39:53 -0500

Squats of 345
2

Notes: I tried ignoring the pain that my back was in, but it presented itself on the second rep. Been having a dull pain since my heavy dead day that became a sharp pain on the asecent of the squat. This is my entering argument for taking high rep deadlifts out of my routine. Day B will be front squats, with heavy shrugs as an assistance work. Calling this a deload, and taking a little time off on my lower back. Might just do upper body work next workout or two, and use the weight belt as necessary.

Pull-ups w/40lbs
3x5

my martial arts week

Mon, 28 Apr 2008 01:21:09 -0500

I've started keeping a Pen & Paper training log but i wanna post a quick thing because I'm bored.

I finally joined a boxing gym a few weeks ago. Pacific Ring Sports is the new place I goto when I want to sweat a lot. So far I've only taken the Boxing classes but they also do Muay Thai and MMA. I like it a lot and after a few months of regular classes I can take the sparring class. I can't wait!

This is my Martial Arts schedule for the week, hopefully my work schedule won't interfere at I can keep it like this:

Still need to re-tool this a little

Thu, 24 Apr 2008 20:27:24 -0500

SLDL of 425
5,5,1

Notes: Burned out. Going to try for 5x3 instead of 3x5 on this one. I can pull 3 clean reps before I start to struggle, and I feel like my risk of injury increases with the more fatigue I have.

Overhead press of 185
5,5,3

Notes: Coulda grunted out those last two, but just wanted to take things a little easy on my lower back after the deadlifts

Bent over rows of 205
3x5

Notes: I need to change this, I still have problems with this movement. Might switch to DB rows.

The base gym: They think I'M the weird one

Mon, 21 Apr 2008 20:10:15 -0500

Squats of 335
3x5

Notes: Bar placement was a little off, due to an open sore on my back. Have the pins in the power rack set at just the right level, so that when I make contact with them, I know I'm at parallel. Making sure not to bounce off the pins.

Bench of 275
3x5

Notes: I knew the base gym benchs sucked. Added 50lbs between two sessions. Kept very tight and got good leg drive from this.

Pull-ups w/35lbs
3x5

Notes: Got good lat engagement on this one today, found a good gripping.

I have returned

Sat, 19 Apr 2008 18:42:55 -0500

I've managed 2 workouts over the past 5 days, getting back into my routine. Made a modification, only working 3x5 instead of 4x5. It's been working for millions of kids on Rippetoe, prolly work just fine for me. Also switched from conventional deadlifts to SLDLs. I can pull just as much this way as with conventional. I figure I'm a stiff leg puller. At least this way I can practice less rounding and more arching.

Day A:

Squats of 315
3x5

Notes: 2 weeks or so off from this was murder on my PC. Extremely sore for days.

4/8/08 boxing and back to blogging

Wed, 09 Apr 2008 08:52:37 -0500

i have a lot of old injuries, many of which occurred when i didn't have medical insurance and couldn't get them checked out. now that i have insurance i have finally been able to get one of them diagnosed, and it turns out that i have a small tear in my meniscus in one of my knees. not enough to warrant surgery, but bad enough to cause some pain. verdict? either quit doing MA or deal with the pain.

so after a couple months off trying to rest and rehab the knee, i'm back into training, this time at a boxing gym. my goals here are to fix problems with my punching, work on my defense and slipping and get over some of my mental blocks during sparring (boxing coaches excel at using drills to work through that particular issue.)

Day B may need to be re-evaluated

Tue, 01 Apr 2008 21:48:31 -0500

Deadlifts of 405
5,5,5,3

Notes: Left shoulder was starting to bug me, and I pulled something in my neck on the very last set, so I cut this short.

Bent over rows of 185
4x5

Notes: Form was good.

Overhead press of 175
5,5,1

Notes: Ran out of time, couldn't rest enough and cut off one of the sets.

This day might be problematic. May need to arrange things around a bit.

The jits.

Mon, 31 Mar 2008 07:16:45 -0500

Found that a new place to do the jits. It's at a community center that I do Salsa at, and used to do the ninjerism there a few years ago too. Went to a class tonight to check them out.

It was a great session. After a warmup, we drilled guard-passing, a choke from the guard pass, and some drills that emphasize posture within the guard. Then we did some sparring.

It was a really good place to train, no ego, relaxed atmosphere but still serious training. It was a small class too so I got plenty of feedback from the coach.

Unfortunately for me, he's closing the school for three weeks while he's away. I was looking to find a place to train at until my judo club opens up again and by the time he comes back, judo will be on again. That's cool though, because they have a class that fits in with my timetable and I can go to judo on the weekend as well.

Change is good

Sat, 29 Mar 2008 14:32:55 -0500

Squats of 315
4x5

Notes: Bar rolled a little forward on one rep, and I cut one rep a little short, but otherwise everything went smooth. Hitting a hitch midway up, need more hip strength.

Bench of 265
4x5

Notes: A little bounce on one rep, and forgot to warm up well. Otherwise, weight felt very light.

Pull-ups w/25lb plate
4x5

Notes: Can't really support the weight for a full set. Can hit 3 without stopping, then drop down, re-adjust, and knock out the other too. Just feel a lot of tension in my shoulders and upper back. Prolly just need time to adjust.