What is up my friends! It’s been a long, long time since I’ve been around here. Hope all is well.
So, the purpose of this log is to keep track of my next 6ish weeks trying to prepare for my Krav Maga rank test on 9-8-18, if you’re unfamiliar with the testing it’s like a 2hr ass kicking contest.
First off some current stats:
6’2” 256lbs
Calculated 1RM’s
OHP- 220lbs
Bench-315lbs
Squat-485lbs
Deadlift-500’s were not getting along
Goals:
Not die
Conditioning without losing strength
150 burpees the week prior to testing
Basic plan:
5/3/1 Basterized
40min fasted steady state cardio (walk, jog, Sprint) every morning.
30 day burpee challenge- do 5 more each day than the previous.
Row…a lot.
This has been my last 2 days:
Wednesday:
No weights
40min walk
5 burpees
1000 meter row in 4 minutes
10 fast pace elptical machine
Today:
40 min walk
10 burpees
1000 meter row
Bench
225x3
245x3
285x3
225 4x5
Tomorrow is deadlift day, my form is completely off and my work gym kind of sucks for deadlift anyway but it will get done!
Got in my 40 min walk and 15 burpees, I’m really going to hate these next few weeks.
Speaking of next few weeks, I didn’t plan well, we leave for Vegas Wednesday and won’t be back until Monday, guess I can do burpees in the hotel room or something.
Saturday
1hr krav training lots of conditioning
3 hour archery tournament walked 3 miles
Sunday
Replaced springs on my car which every time I got on the ground I tried to do a burpee to get up so we’ll say 100 lol.
Today so far
2 mile walk
Shoulders
Got to the gym waited for power rack,15min later said screw it started doing dumbbell shoulder press instead of military press
55x10
65x10
75x10
90x7
100x0
Couldn’t set the 100’s for some reason.
Got called back to work before I could finish. Conditioning tonight at Krav.
There is a real love hate relationship with training at lunch time. My company gym is decent and best of all it’s free but sometimes the waits suck especially for the only 2 power racks.
Ive been trying to write this post for 4 days!! This job is kicking my backside but totally worth it.
So this week has been a struggle, lost of missed lifts, rained out morning walks but plenty of rows and burpees…bastards.
Really becoming exhausted over all, I’ve lost 7lbs in the last month without changing my eating habits so it might be a good idea to eat some more and see what happens. Some extra sleep would be amazing but I don’t see that happening.
After rereading 5/3/1 for powerlifting (technically still reading it)
I’ve reached the plateau stages of 5/3/1 and decided to back the weights off a bit and work my way back up. I’d forgotten this is a common practice just check the ego. Honestly excited to start up Monday fresh.
Been awhile huh. Last Thursday I aggravated an old shoulder injury trying to flat bench like an idiot. I know what happens every time and yet I think somehow it’ll be different. Point is I had to step back for a few days and treat the shoulder.
It’s better but still barked at me Monday doing shoulders.
Still doing burpees and rowing but I did get bad news I can’t take my Krav test because it’s the same day and time as my sons first football game, won’t miss that.
Friday was crazy no gym then the holiday Monday so Tuesday became back day.
5/3/1
Deadlifts
135x10
225x5
335x5
385x3
435x5
Kroc rows
100’s 3x10
Best effort I’ve had in months. Deads felt better, something is still off and I keep forgetting to grab the camera. Honestly I’m pretty sure I’m straight legging it, sure feels like it today.
Nice 4 rep recent PR. For the first time in a very long time I felt pretty darn good squatting.
Next rank test is in 4 months, thinking I might want to lose 20lbs between now and then. Been awhile since I’ve been out of the 250’s. Still thinking on it.
Other than some Israeli troops I worked with who use to practice Krav Maga I don’t know that much about it. What kind of rank structure and testing requirements are there?
We used to have a weird color/rank structure but recently switched to a traditional martial arts rank structure, white, yellow,orange,green,blue,brown,black. I think different factions do different colors, I train under Warriors Academy.
The “test” aren’t so much of a test as a war of attrition. Usually the tests are about 3 hours long of non stop action followed up with I jokingly call a gang initiation, the entire class attacks you one at a time for, depending on your rank, 2-6 minutes.
Here is a good video I found that highlights the testing, they did a workshop before hand which is something we don’t do, thank god.