cool vid! and great moves in there.
your team rocks.
Kimba - Thanks, I have that on my list of things to work on now. Even though I’m not really deadlifting much right now, everytime I pick the bar off the ground for rows or shrugs I’m thinking “toes up, push through heels and pull back.”
N - Thanks! I like do a little video editing as a hobby.
Last night was not too exciting - still trying to heal up a little.
I worked up a pretty good sweat at karate. We were working the focus mitts with the kids which usually ends with with me getting more of a workout due to the student:teacher ratio.
On my way home from karate, I stopped by my parents’ place to test out their new infrared sauna.
That thing was awesome! I want!
Then at home:
30s 1 leg bosu balance x 3 per leg
Heavy band side steps to fatigue
Ball squats 10 x 3
Heavy band single leg raises 10 x 3 per leg
Hanging leg raises 10 x 3
Stretching and rolling for cool down.
I missed working on my military press while doing WS4SB so this is what I did last night.
Warm-up
Broomstick stretch
Push-ups 10, 10
Military Press:
Warm-ups
5@30
5@40
5@45
Working sets
5@50
5@55
8@65
Chair dips 15, 15, 15
Heavy band single leg raise 10 x 5 each leg
Heavy band side steps to fatigue
I felt like doing lots of chins so I decided I was going to shoot for 50 unassisted total after I finished my MPs. I did them between sets of chair dips, leg raises and side steps.
Chins:
5, 4, 4, 4, 4, 4, 4, 4, 3, 3, 3, 3, 2, 2, 1 (That last one felt good!)
As usual I finished with some stretching and rolling.
nice work on the chins LS
N - Thanks! My lats are sure sore today!
I got the go ahead from my PT to start picking up the leg work again. Last might was the most painful PT session ever. I was getting my uber tight quads and IT band really worked on. Not fun. I had to try my best to keep from swearing haha!
It’s such a beautiful day today so I took the longboard out and went for about 45 mins for a warm-up
DL
warm-ups
5@65, 5@80, 5@95
Working sets
5@100, 5@120, 7@135
** Note: DLs are challenging after 45 mins of longboarding
RDL
10@80 x 5
Hanging knee raises
10 x 5 sets
Foam rolled my quads and IT bands (That thing is an instrument of pain!)
Today I’ve got a work BBQ and I’m super stoked! We’re having two types of BBQ salmon and deer roast. My boss is an avid hunter and phenominal butcher so the deer roast is always soooo good - never gamey.
Hope everyone is enjoying their weekends!
Throw me some of that deer…mmm
I need to take my bike out for a ride before it gets colder.
MiM - The deer was delicious! So lean, but so tasty. I hope my boss will share some more this year he does have tags for 5 more deer so there sould be plenty!
Last night was a fantastic workout - even with a cold coming on.
Warm-ups
Broom stretch
Heavy bag 2min 10 pushups x 2
Light sparing with my bf - felt sooooo good to do!
Bench Press
Warm-ups
5@45, 5@55, 3@70
Working sets
5@75, 5@85, 12@95
DB Bench Press
10@25s x 5
BB Bentover Rows
10@55, 10@65 x 4
BB Comlpex (DL, RDL, Bentover row, power clean, front squat, push press, back squat, good morning)
6, 5, 4, 3, 2, 1 each 90s rest between circuits. Whew, that got the heart rate going!
Rolled out my quads and ITB. If pain level is any indication, I think things are starting to loosen up.
Now today I feel like junk. Sore throat, sneezing and general blah…
oh no, sorry you got the crud too…
it sucks!
I decided to lift a little last night - nothing much. Everything felt sooooo heavy!
Warm-up
Heavy band side steps to fatigue
Ball squats 10 x 3
Box squats to 5 gal pail
Warm-ups
5@70, 5@90, 3@110
Working sets
5@115
5@135
5@155
10@90 x 2
Stretched and rolled then went to bed.
I’m feeling a bit better today though. I might go cheer on my dodgeball team tonight and have someone throw at me at half. We’ll see how I’m feeling by the end of the day.
Yesterday was a rest day of sorts. I foam rolled before going to the dodgeball game and after. I’m trying to roll 2x a day. It is really helping with my PFPS knee. I did a pile of unweighted squats while watching TV - no idea how many.
I was pretty happy to take a step back on to the court last night - just dipping the toes in. I warmed up with my team (Wednesday is our stacked Co-ed team) and took some pictures while they played. I felt very vulnerable warming up, but I think that was mostly in my head. That psycological issue is going to be the worst to overcome.
After the game I tried out a few full effort throws complete with a little run up. It felt awesome! No instability, but I was being careful. One of my friends on a team that was playing after us said, “You’re going to be scary when you come back!” I just laughed and said “Good!” I want my opponents to be terrified mwahahaha!
Anyway… The past few months of lifting have certainly impacted my throwing. It feels stronger than ever.
Here’s yesterday’s work:
1 hr teaching karate. Lots of push-ups and sit-ups (I double time what the kids do to keep it interesting) and running. I think I’ll be ready to go back to full time training with the club next week which will bump karate from 2 to 6 hours a week. My lifting schedule will have to shuffle around a bit.
After karate:
Side steps with heavy band
Ball squats 15 x 3
Broomstick shoulder stretch
Military press
Warm-ups
5@30
5@40
3@45
Working sets
3@55
3@60
6@70
Chins: 5, 4, 4, 4, 3, 3, 3, 3
BB glute bridge
10 @ 40 x 3
Step downs
8@20 x 3 per leg
Rolling and stretching while watching the hockey game (yay hockey is back!).
Got some blast straps in the mail yesterday
I was feeling pretty wiped out after physio, but I was excided to try the blast straps out.
Side steps with heavy band to fatigue
BB glute bridges 10@55 x 2
Blast strap circuit x 1
Push-ups, inverted rows, bicep curls, tricep extensions, dips with feet on a chair, rear delt flyes, fallouts
AMRAP each exercise
Deadlift
Warm-ups
5@65
5@80
3@95
Working sets
3@110
3@125
6@140
I didn’t do any rolling as I had plenty of soft tissue work done at physio.
No more workouts for this weekend, but I’m planning on a few longboard rides and hopefully some kiting. It’s been way too long since I’ve been out in the fields with my board and kite.
Hope evereyone enjoys the long weekend - and the turkey up here in Canada!
Happy Thanksgiving LS
-Hope the winds are favourable 
Monday - Bench press day!
Warm-up
Broomstick stretch
Blast strap circuit (8 movements, 8 reps each)
Bench press
Warm-ups
5@45, 5@55, 3@70
Working sets
3@80, 3@90, 10@100
DB bench press
10@25s x 5
BB bentover row
10@60 x 5
Ball squats (unweighted)
15 x 5
Heavy band side steps to fatigue
Rolling and stretching for a cool down
The Thanksgiving weekend was awesome! The food was great and the weather was even better. I ended up kiting, biking, longboarding and throwing the football and frisbee around in shorts and a t-shirt. It certainly wasn’t a typical cool October weekend.
cute gif
What are ball squats?
Ball squats are a rehab-type exersise I am doing for my knee - recommended by my PT. They are just unweighted (for now) with an exercise ball behind my back up against the wall. Right now it is the only squatting movement that doesn’t cause pain. It also alows me to really work on my depth and flexibility which I’ve lost in both knees. I’ll start to build up the weight again once the the pain and inflamation subsides.
This PFPS thing is annoying… Fortunately, I have been seeing improvements (patella maltracking is much improved) with all of the foam rolling and soft tissue work I have been doing. It seems to be a slow battle though.
Last night - deadlift
30 min bike
Blast strap + heavy bag circuit x 2
Deadlifts
Warm-ups
5@65, 5@80, 3@95
Working sets
5@120, 3@135, 5@150
BB glute raises
6@90 x 5
Ab wheel (from knees)
10 x 3
Ball squats (unweighted) SS with heavy band sidesteps (across the basement and back = 1 set)
15 x 3
Rolling and stretching for cool down
I’m going to watch my team play again tonight (big game against our rivals!) and get out on the court a bit for warm-up. And I’m back to karate full time starting Thursday.
Last night:
3 hrs karate
Lower body movements - meh… not that I expected much more. Side kicks and front kick are hell, gotta stay away from those. Roundhouse kicks are fine with the right leg.
Upper body movements - wicked! All the heavy bag work I have been doing is certainly paying off.
For the most part I skipped the kicking drills and did air squats.
We also had the adults sparring and I had the opportunity to take students aside and start fine tuning their fighting. It sucked that I wasn’t able to spar myself especially since we had a very strong female fighter (one of my regular competitors) visiting the class. But overall it was still a very positive experience.
No lifting last night - I was bushed by the time I got home.
Whew, what a busy weekend!
Friday:
Only had time for a 30min get in, get out session before steak dinner and foosball plans with my team.
Warm-up
Blast Strap circuit x 1
OHP
Warm-ups
5@30, 5@40, 3@45
Working sets
5@55, 3@65, 7@70 (rep PR)
Chins
4, 3, 3
DL
10@90 x 3
Sunday - supposed to be a rest day, but I was feeling energetic
Blast strap circuit x 1
Weighted Chins
4@BW ss w\ 15 ball squats
3@5 "
3@7.5 "
2@10 "
2@15 "
2@20 "
1@25 ss w\ heavy band side steps
1.5@20 "
2@15 "
2@10
2@7.5
2@5
3@BW
BB Glute Bridges
8@90 x 5
Hammer Curls
10@20s x 3
murdering it in here!!