Yeah MetCon will light you up. It’s a humbling experience. Sometimes I do MetCon with just an empty bar and people look at me like I’m crazy.
Good progress gentlemen.
Saturday, 11/1:
Full Body:
Max Rep Db Bench: 22, 10, 6 @ 30 kg w/ 1 min rest
Pull-ups: 3 x 10 @ bw, lotta kip
Hang Cleans (from knee): 3 x 10 @ 50 kg
Squats ATG: 2 x 15 @ 70 kg, second set more like twenty something
Hyper-extensions: 2 x 15 @ bw
Decided to keep going on the second set of squats. Thought of Vanna running her marathon tomorrow (or well, Sunday in the states) and how hard she’s gonna be pushing herself. Basically I can’t be slacking off over here in Tokyo. Today’s Sunday in Tokyo, she’ll be running in about thirteen hours time.
Sunday, 11/2:
Strapple Jiu Jitsu:
Arm bars from the guard, reverse arm bar if the initial one escapes, then kimura and other stuff I don’t know the name of with that same arm. I got tons of practice in during technique training, my partner was a brown belt who spoke English so he really helped out. Rolling was like five rounds? Wasn’t feeling it today as much. Legs and body overall still burnt out from yesterday and frankly all I could think about was mah woman’s marathon.
T- 6 hrs 35 minutes.
You motivated bastard.
Went back into the gym on Thursday. Did some work with rings, ran some wind sprints, a few sets on bench to change things up. Was really really tired.
Didn’t go in over the weekend. Think I might’ve overdone it for a little bit. I’m always really fatigued and drowsy. Figured 4 days of big eating and big sleeping might get me back into it. Will report tomorrow.
Well today sucked.
Gym turned out to be closed… With no advance notice. Or well maybe there was some, but I didn’t understand it. Headachey the whole day from smoking some strange hookah last night, then I just got uberpwned at Jiu-jitsu… I was forgetting everything I learned.
So tomorrow is gonna be a mix of push and pull, with a max set of 5 DL and Bench. Basically it’s an excuse for me to get out today’s frustration. Hopefully a Japan PR in bench, and a something of a decent number on DL.
I’m gonna put on that Daniel Powter song and go masturbate.
Wednesday, 11/5:
DL and Bench:
Bench max set of 5: bar, 50 kg, 70 kg, 90 kg, 100 kg (only for four though, oh well)
DL max set of 5: 50 kg, 70 kg, 110 kg, 130 kg, 150 kg for a single
Well almost got five reps at 100 kg, and I’m fairly happy with the Deadlifts, not so far from what we used to do. Gonna be away with my host family this weekend, so I’ll move this Saturday’s up to Friday. I’m still gonna miss Jiu Jitsu though, oh well.
Btw, found out Obama won while I was at the gym. Pretty cool.
Good Job with the DLs. Spitting distance of the old record.
Monday, 11/3: Bad day bad day
Snatches from power then below knee
3@45 kg, 3@55 kg, 2@65, 2@75 fail, 2x2@70
Snatch pulls
5@60, 4@70, 3x4@80
Squats
5@75, 5@90, 2@115 into FAIL, didn’t have it in me so…
Pause Squats w/ 4 second hold at bottom
4@80, 4@90, 4@100
Military Press
6@45, 5@50, 5@55, 4@60, 4 push presses@65
Really off. Also a little sad at the lack of progress on push presses.
Wednesday, 11/5
Cleans from power then below knee
3@60, 3@70, 2@85, 2x2@95
Front Squat + jerk
2@70, 2@80, 2x2@90
RDL
5@85, 4@100, 3x4@115
Bent over dumbbell rows
6@60 lbs, 5@65, 5@70, 4@75, 4@80
Much better day. Jerks are doing a little better since I’m focusing on getting lower.
Anyway, we’ve got a mini meet coming up in 4 weeks, where we’re inviting some local clubs. Then there’s a big meet in January in Baltimore. Now there’s a goal, so there’s a training ramp up. I’d like to see an 85 snatch and 110 C&J for the upcoming meet.
Keep up the good work gentlemen. By the way, how do you guys like living in Japan?
Alright! back in the game! those cleans from below the knee are ludicrous. i was squatting that weight today and it felt heavy… i’ll totes be at the january meet. maybe i can send the vanna delegation to the mini-meet too haha!
and even though you’ve seen it a bajillion times, watch it again for training motivation sake:
Friday, 11/7:
Full Body Ish:
Db Bench Max Reps: 30 kg x 25, 11, 8
Pullups: 3 x 10 @ bw
ATG Squats: 2 x 10 @ 90 kg
Hyper-extensions: 2 x 15 @ bw
Straight bar and concentration curls: ??? (mainly for giggles and masculine compensation)
Gains on the max reps. Squats felt great formwise. Shit was heavy but I wasn’t rounding my back, and I was getting all the way down. I’ll be away for the weekend somewhere with my host family, that’s why I moved Saturday’s to tonight. And no Jitsu on Sunday…
[quote]tmoney1 wrote:
Keep up the good work gentlemen. By the way, how do you guys like living in Japan?[/quote]
Well it’s actually just me. And just from September to the end of December, but boy it’s interesting here. Lot of similarities to the states, but you can’t really go around operating like you’re in New York or something (learned that the hard way). Fitness-wise, the only problem here is that supplements and protein are both really expensive. Whole food proteins as well as powdered stuff. The bag I have in front of me is 1kg with 30 servings of 25 grams of protein. It’s fifty five bucks. Nuff said. So there are very few buff people here in Tokyo. The elite few, however, LIVE at Gold’s Gyms around Tokyo, and there are some monsters out here. Japanese bodybuilders are lacking compared to their American counterparts, but jeesh these guys are still massive.
Workout for Friday 11/7
Drop Snatches
3@45 kg, 3@55, 2@65 kg, 2x2@75 kg
Clean pulls
3@85 kg, 3@95, 3@85, 2@95
Front squat max triples
65, 80, 90, 100, 110, 1x120
Then, the random dicking around
Front squats: 10@80, 4@90 w/ 4 sec pauses
Incline DB press @ 60 lbs for max reps
11, 13, 8
Box jump competition with a powerlifter
Got up to 50"
Anyway, sorry about the protein situation over there in Japan. I told Vanna I was going to send you a care package of some Surge and Metabolic Drive bars, but unemployment has been financially unkind. Right now I’m eating free Muscle Milk bars one of the Oly coaches was sent for my periworkout nutrition.
Workout for Friday 11/7
Drop Snatches
3@45 kg, 3@55, 2@65 kg, 2x2@75 kg
Clean pulls
3@85 kg, 3@95, 3@85, 2@95
Front squat max triples
65, 80, 90, 100, 110, 1x120
Then, the random dicking around
Front squats: 10@80, 4@90 w/ 4 sec pauses
Incline DB press @ 60 lbs for max reps
11, 13, 8
Box jump competition with a powerlifter
Got up to 50"
Anyway, sorry about the protein situation over there in Japan. I told Vanna I was going to send you a care package of some Surge and Metabolic Drive bars, but unemployment has been financially unkind. Right now I’m eating free Muscle Milk bars one of the Oly coaches was sent for my periworkout nutrition.
Solid work! Well that’s ok about the care package, I really appreciate the thought. That’s rough about the peri-workout nutrition… do they at least taste good?
Tomorrow should be a solid work out, looking forward to it.
Btw, we’re watching “the striking truth” together when it comes out. Documentary of Georges St Pierre and David Loiseau training. Looks awesome.
GSP GSP!
Eh, the Muscle milk bars taste like protein bars covered in chocolate. You can polish a turd but it’s still just weird sticky textured nougat with chocolate on it.
Anyway, the 4 week ramp up to Dec. 6 started today. 3 days/week plan. If I start sleeping, I’ll try to throw in an extra day or go back to doing jits 3x per week.
Monday, 11/10
Power snatches from below knee
5@45 kg, 4@55, 2x3@65, had to take #6 twice.
Snatch pulls w/ 2 second pause above knee
3@65 kg, 2@75, 3@65, 2@75
Squats. 2 second pause for first 2
5@75, 4@90, 4@105, 3@120, 5@105, 3@120, 2x5@108
Push Press
5@60, 4@70, 4@75, 4@80, had to take #4 twice
I’m trying really hard to get the sand out of my crotch. I really dislike squats and have a hard time dealing with upping the load. So I’m forcing myself to take them a little more seriously.
[quote]FutureGL wrote:
tmoney1 wrote:
Keep up the good work gentlemen. By the way, how do you guys like living in Japan?
Well it’s actually just me. And just from September to the end of December, but boy it’s interesting here. Lot of similarities to the states, but you can’t really go around operating like you’re in New York or something (learned that the hard way). Fitness-wise, the only problem here is that supplements and protein are both really expensive. Whole food proteins as well as powdered stuff. The bag I have in front of me is 1kg with 30 servings of 25 grams of protein. It’s fifty five bucks. Nuff said. So there are very few buff people here in Tokyo. The elite few, however, LIVE at Gold’s Gyms around Tokyo, and there are some monsters out here. Japanese bodybuilders are lacking compared to their American counterparts, but jeesh these guys are still massive.
[/quote]
Man, that’s expensive for protein. If I was in Japan and could afford it, I would sushi twice a day, I love sushi!
Yeah I know Hidetada Yamagishi competed in the 2007 Mr. Olympia and was the first Asian to compete in the O. He’s pretty massive.
Tuesday, 11/11:
Push:
Bench: 70 kg x 5, 80 x 5, 90 x 5, 100 x 5 (Japan PR Wooh!)
Box Squats: 90 kg x 5, 100 x 5, 110 x 5, 130 x 2 (fail on third)
Skull Crushers: Ez-bar + 25 kg, 3 x 8 (rep PR)
Bulgarian Split Squats: 10 kg Db, 3 x 8
Rotator Cuff Work: 6 kg db, 2 x 10
Was ridiculously psyched about hitting 100 kg by five, so ended up not really caring about the box squats. I was gonna shoot for 130 x 5 today, but I knew it wasn’t happening half way up on the third rep. Oh well, next week there.
Strapple Jiu-Jitsu: Learned how to ACTUALLY pass guard, I was kinda wingin’ it before. Woops. Good now though. Rolled for seven rounds? All I know is I didn’t rest at all, and I felt great. Tapped a purple belt cuz he messed around and wanted to see what would happen if he let me into his half guard. Just a really fast key lock, and he was just messing with me, but still felt pretty cool. And I feel like the blue belts are maybe having a harder time with me
You massive American with your massive size/strength advantage!
Wednesday, 11/12:
Pull:
RDLs: 3 x 8 @ 110 kg
Chin ups: 4 x 10 @ bw
Hyper-extensions: 3 x 10 @ bw + 10 kg
Bent over rear delt flys: 2 x 10 @ 6 kg
Straight bar and concentration curls: not now chief I’m in the zone
Romanians felt good. My shoulder still feels kinda funny, but no serious pain, so I worked through it.
What kind of funny? doing enough rehab/prehab?
Wednesday, 11/12:
Drop Snatches w/ 2 second pause at bottom
3@45 kg, 3@55, 3@65, 1@75, 1@70
Dropped 2 of the drop snatches. That was unfortunate
Cleans from below knee
2@60, 3@75, 3@85
Clean deadlifts + shrug
3@85 kg, 3@105, 2@120, 2@135, 2@145
Military press
4x5@60
Then… on a whim, decided to join a cardio boxing class. Worked out for 20-30 minutes before I had to leave. It’s a lot harder than I remember. Then again, I was the only guy wearing 16 oz gloves, doing full pushups and squats and making the bag move. It is kind of shameful that a bunch of girls with pink handwraps and gloves are going to go say they’re in better shape than an oly lifter. I might go back just to not embarrass myself.