n8 - Weighted chins are certainly one of my fav exercises! I would have had plenty of time this summer to go kiting if I didn’t injure myself. I’m planning on making it up this winter on the snow.
Last night:
3 hrs karate
I got a new brace on Wednesday and really got to test it out last night. So far so good, however it starts getting a little uncomfortable after 3 hours. I still had some wobbles (still nothing painful) though, but I just use that as a sign to back off a bit.
We had a guest instructor so I got a lot of training in. I played tag with the kids at the end of the class and did some short sprints in the gym between the kids and adult class. I feel like I’m getting my wheels back.
In the adult class we did some expedient weapon self defence training with pens and hair brushes. The amount of pain you can inflict with a Sharpie is crazy! I’ve certainly got some sore spots today.
I don’t know about sharpie death strikes, but they are really good to dig into bones and soft spots… and hands? Bobbi - wow that must have hurt, crazy!
What we were doing was using the pens as a kubotan. Check out kubotan techniques for more info. Kubotans are great because they are small, light, and legal to carry. You can even buy them as a keychain.
Weekend training:
Saturday:
Blast Strap circuit x 1
Military Press
Warm-ups
5@30, 5@40, 3@50
Working sets
5@55, 5@60, 8@70 (rep PR)
DB military press
10@20s x 3
9" box squat
12@20 x 3
I cut the workout short because it was so nice out. We got an hour or so a frisbee throwing in before dinner. I was cutting and sprinting with no wobbles and minimal PFPS pain - felt good.
Sunday:
Longboarding and frisbee warm-up (another beautiful day!)
Weighted Chins (felt a little fatigued, maybe from 2 late night halloween parties in a row)
BW x 5
5lbs x 4
7.5lbs x 3
10lbs x 3
15lbs x 2
20lbs x 2
27.5lbs x 1 (PR)
20lbs x 1.5
15lbs x 1.5
10lbs x 2
7.5lbs x 2
5lbs x 2
BW x 4
9" box front squat - slowly working the weight back up, no pain at 40lbs!
10@40 x 5
Glute Bridge
8@145 x 5
Stretching and rolling
Tonight my bf and I are running a dodgeball clinic. I’m looking forward to being on the court, but I am also stupid nervous. Fortunately as an instructor I can kinda do things at the pace I want, but I’m still anxious… Sometimes I think getting over the psychological issues associated with injury is worse than physical healing…
I know I should, but I don’t really have a weight goal for chin-ups. I do have a goal for 10 bw chins, but I find weighted chins more interesting - and more badass!
Really, I just want to improve on my reps and weights if possible. However, thinking a bit more about it - being able to chin-up with 45lbs would be pretty sweet.
The dodgeball clinic went very well last night. We had about 7 people there plus 3 of us teaching. My bf ran most of the drills and I just played along for the most part.
We did some little scrimages for the last half hour and the knees felt good - no instability. I did play fairly conservatively (kept my feet firmly on the floor) and it was a pretty recreational level of dodgeball, but it was great to get out there in those game situations where there is a little bit of uncertainty and unpredictability. I even had a nice little 1 on 1 showdown with my bf during one of the games. All in all +1 to my confidence level.
My conditioning sucks right now though - something I might have to look at in the near future, maybe start throwing in some complexes at the end of workouts or something.
So no lifting last night… I’ll crush the bench on Wednesday!
Hallowed - Thanks for the declaration!
Snowkiting wipeouts can be interesting for sure… and cold. I’ve been “supermaned” a few times, but thankfully in deep snow. Deep snow makes for a powdery landing, but it can be a little disorienting when being dragged face first through it!
Training:
3 hrs karate - worked kata with both kids and adults.
Holy crap am I sore (good sore!) from that little bit of dodgeball I played on Mon.
I’m looking forward to benching tonight and am striving to beat my previous 8@105.
Bench press
Warm-ups
5@45, 5@60, 3@70
Working sets
3@80, 3@95, 11@105 (rep PR) I might have tried for another rep, but my bf/spotter was off playing dodgeball.
What a wonderful weekend! We are having unseasonally warm weather for this time of year so I ended up getting a couple of longboard rides in as well as more frisbee. Though I think we are heading into winter this week.
Sunday’s Training:
5 min bike
broomstick dislocations
blast strap circuit x 1
Weighted chins
bw x 6
5lbs x 4
7.5lbs x 3
10lbs x 3
15lbs x 2
20lbs x 1.5
27.5lbs x 1
20lbs x 1.5
15lbs x 2
10lbs x 2
7.5lbs x 3
5lbs x 3
bw x 3
Glute Bridges
10@145 x 5
Ab wheel from knees
10 x 3
Tag team 35lb plate push (1 rep = back and forth across basement)
3 x 4
Rested as long as it took my bf to finish his reps. The 4th set was a toughie!
Bent over row
10@55 x 2 (whoops, counted the weight wrong…)
10@70 x 2
Blast strap inverted rows
8 x 2
That was all I had time for as I went to play some dodgeball with my ladies. We were playing the division champs who we previously lost to 0-8 and 1-9. I sat the first half and took pictures, but I played a full rotation in the second half. I made some good hits and lots of catches and even better had no knee instability. Though we didn’t pull of the win, we gave them a bit of a run this time - 5-9.
I was so pumped after the game I had a hard time winding down to go to bed. I’m still a little pumped this morning actually!
[quote]LastStand wrote:
Blast strap inverted rows
8 x 2
[/quote]
So jealous, if my gym had these… sigh
[/quote]
If you’re not on too tight of a budget, what about ordering a pair from EliteFTS and bringing them along to the gym to use? They are very portable - attach them to a chin-up bar and you’re good to go!
Last night the usual 3 hrs karate. I felt blah and tired, but I did a few rounds of light sparring with the adults. It is challenging to fight people who can use kicks when I can’t, so I was really focusing on getting in tight and staying inside those kicks.
Oh and I picked up some chalk finally for deadlifting tonight.
