Yesterdays training:
Deadlift:
70 kg x 5
110 kg x 1
120 kg x 1
125 kg 2x2, 6x3
Yesterday:
Renegade pistol 3x1
Cossack pistol 3x1
Rock-bottom pistol 3x1
Dragon twisting 1x5 holding 5 kg DBs overhead
Front squat
40 kg 2x5
50 kg x 3
60 kg x 1
65 kg 1x2, 7x3
Turkish Get-up 16 kg 1x5
Chin-up 20 kg 5x3
(Renegade pistols are pistols with switching legs in the bottom position, cossack pistols are pistols with jumping and explosively switching legs in the bottom position and rock-bottom pistols are pistols where you sit on the floor and completely relax your working leg before standing up again. The pistols are very easy for me, so I do them as part of my warm-up for coordination and for the hell of it. I just tried the dragon twisting to see what it feels like because I read Steve Cotter does it.)
My knees felt pretty strange doing front squats yesterday. They didn’t hurt, but I could tell that they were a little bit strained. I do like 1 hour of flexibility stuff everyday, but I think it’s my hamstring and adductor flexibility that’s making my knees buckle in a little & shifting my weight to my toes. Of course the pistols before the front squats weren’t exactly helping. I’ll do more flexibility stuff and see how’s it going, if it gets worse I’ll stop doing them for a while and work on flexibility (overhead squats etc) and substitute them with box squats.
KB bottoms-up press 16 kg 3x3
One-arm one-leg pushups 3x1
Deadlift 125 kg 1x2, 7x3
Yesterday:
Side press 25 kg 1x5 left, 1x3 right
Got five easy reps left but only three right don’t really know why cause I’m right-handed.
Tactical pullups 20 kg 1x5
Yesterday:
Kettlebell juggling 16 kg
Bottoms-up press 16 kg 5x3
Turkish get-up 16 kg 2x3
Today: Did Shinergy training.
You did great, keep it up!
Glad to have you aboard. See you soon.
[quote]FirestormWarrior wrote:
Today: Did Shinergy training.
You did great, keep it up!
Glad to have you aboard. See you soon.[/quote]
Thanks!
Did no lifting the last week, but I will start again today as well as lots of flexibility/coordination/technique-stuff. I will put my schedule up tomorrow.
Yesterday:
Tactical pullups:
20 kg 2x5
Side press:
20 kg 10x5
Since now my focus is on martial arts and athleticism, I need a program that helps me get stronger without tiring me out or taking too much time. I will give Pavel’s 5x5x5 Mind Over Muscle program a shot: 5 exercises, 5 days a week, for one work set of 5. I chose the Tactical pullup, Side press, Front squat, Deadlift and Barbell curl.
Yesterday:
Tactical pullups:
25 kg x 3
Side press:
20 kg x 5
Front squat:
60 kg x 5
Deadlift:
140 kg x 5
Barbell curl:
35 kg x 5
Today:
Tactical pullups:
20 kg x 3
Side press:
22,5 kg x 5
Front squat:
70 kg x 5
Deadlift:
145 kg x 5
Barbell curl:
40 kg x 5
Yesterday:
Tactical pullups:
20 kg x 5
Side press:
22,5 kg x 5
Front squat:
70 kg x 5
Deadlift:
145 kg x 5
Barbell curl:
40 kg x 5
Tactical pullups:
20 kg x 5
Side press:
25 kg x 5
Front squat:
75 kg x 5
Deadlift:
150 kg x 5
Barbell curl:
42,5 kg x 5
Had a great workout today. Form on front squats is getting better, less knee stress. The more I pull, the more I want a 3xBW deadlift. I will achieve 180 kg in 5 weeks (duration of the program).
Tactical pullups:
20 kg x 5
Side press:
20 kg x 5
Front squat:
60 kg x 5
Deadlift:
155 kg x 2, x1
Barbell curl:
40 kg x 5
While yesterday was great, today was just as shitty. I ate very little and felt tired. While I did the right thing on the other lifts (back up), I stupidly tried to add weight on the DL. After a PR, there will always follow a really bad workout, it’s how the human body works and why there is such a thing as periodization … 1RM calculator says to pull 180 I need to pull 160 x 5, so that will be my goal for the next weeks …
Tactical pullups:
15 kg x 5
Side press:
22,5 kg x 5
Front squat:
65 kg x 5
Deadlift:
145 kg x 5
Barbell curl:
35 kg x 5
[quote]
While yesterday was great, today was just as shitty. I ate very little and felt tired. While I did the right thing on the other lifts (back up), I stupidly tried to add weight on the DL. After a PR, there will always follow a really bad workout, it’s how the human body works and why there is such a thing as periodization … 1RM calculator says to pull 180 I need to pull 160 x 5, so that will be my goal for the next weeks …[/quote]
If i may- consider slowing down the days following top lifts. After hitting those big lifts, feel free to eat more and get some more sleep. Have fun with your training and enjoy the ride
[quote]AdamTGlass wrote:
Thanks for the tip, I will definitely keep that in mind!
I would also like to say that you are a great inspiration! Your article “My Thoughts on Strength” is IMO one of the best written pieces on strength training on the internet. To anyone reading this, make sure to check it out: 404 | Dragon Door
Your no-BS-attitude is refreshing and your feats of strength are awe-inspiring.
So today I did:
Tactical pullups:
25 kg x 5
Side press:
20 kg x 5
Front squat:
60 kg x 5
Deadlift:
140 kg x 5
Barbell curl:
40 kg x 5
The bad news are that I had no opportunity to lift weights during the last few days because I spent most of last week in Vienna and had no time. However, I wasn’t lazy during that time, far from it. I’ve decided to start a little bit of tricking and learned to do kip-ups within 2 days. Nothing to brag about, just a side note. I will now work on doing them without hands and from the handstand.
Monday I did Shinergy training in Stadlau, I felt sore and stiff and my performance was suboptimal. Tuesday, however, went really great. The first class I was the only student except for my sister, and I really learned a lot about the mechanics of the kicking, and a few drills I can do on my own. I felt I made great progress.
In between classes I one-arm pressed Lukas’ 32 kg kettlebell with just a little side lean and locked knees. Not bad for a skinny kid that weighs 68 kg.
The second class was conditioning, and it was pretty brutal. We did EDT with Military presses / Renegade rows and KB swings / one legged squats. I was humbled to say the least. I’ve got decent maximal strength for my size, however, we aren’t talking about one set / one rep here, but respectable weights lifted over and over again. My work capacity is not as great as I thought it was.
On Wednesday, I trained for about 3 hours with my sister, who is a boxer but also does Wing Tsun and Shinergy. We did Chi-sao, Lat-sao, reaction drills, a dynamic flexibility routine that requires a partner and padwork. We will train together again today.
Thursday morning, we ran at the annual New Year’s Eve run around the Ringstrasse in Vienna. To me, it was just a brisk jog, but I was eight in my age class (below 20). I ran 4:58 minutes per kilometer. Not too bad for someone who didn’t run a single kilometer for about one year. Take THAT, you skinny endurance athletes!
Right now, I do lots of active and dynamic flexibility stuff, bodyweight strength training (Naked Warrior) and if I have time, I train with my sister or do some shadowboxing and footwork drills. Tomorrow will be Shinergy training again and next week, I’ll start all over with 5x5x5.
Way to start the year. Not bad.
See you at the dojo tomorrow.
I just got back from Vienna after another 2 days of Shinergy training. Today I sparred for the first time, pretty cool stuff. Also got no hands kip-ups today. Tomorrow I’ll be finally back in the gym again.
Good job on the sparring. Great punches there. Your strenght levels definately come in handy. Now you see the carry-over. Utilizing those fast-twitchers makes sense, huh? Remember to work out a proper distance for bigger opponents, though.
Think of a wolf. Go in, blast, go out.
You can also do it Pitbull style (I fought like that for years, exclusively), which is go in and stay in the distance 'til the job’s done. Takes some endurance.
In any case, don’t let the other guy dictacte the pace and distance.
See you next saturday. Keep it up.