Bingo.
But of course I’m a psycho and can’t help expanding it beyond one lift.
3 Likes
05/03/2022
0650hr start
Sprints, Bounds, Skips, Triple Jumps
- 5 min, alternating methods
The park I do my throws at has a baseball diamond, so I used a stretch of baseline to take a few sprinting strides, then either bound, skip or triple jump. As I warmed up more, I started initiating the sprints from varying positions, like 3-point starts, 180° turns, etc.
”Discus” Throws
- 10 minutes, alternating arms
Same as last week. It’s fun watching the weight fly farther as my nervous system warms up.
BTN Press
- 60x25+5+5+5+5+5
DB Bench
- 50/hand x17+3+3+3+2
Gonna swap this for tricep bar bench next time.
Alternating DB Hammer Curls
- 50/hand x25+5+5+5+5+5
Same with this: swapping to the tricep bar next time, probably with fat grips. Fat grip tricep bar curls, I’ve found, gives me the best balance of biceps and forearm work.
1-Arm DB Row
- 100x25+5+5+5+5+5/side
I do these with kind of a mix of strict and sloppy; I keep my upper back tight, but otherwise there’s a lot of body English. I encourage anyone who hasn’t tried before to strap up, load up, and go hard on 1-arm rows.
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I can see this day becoming almost like an end-of-week deload. All of it is a nice break from hammering away at one big lift plus sprints.
5 Likes
07/03/2022
0645hr start
Power Snatch
- warm-ups
- 125x3 + 400m sprint
- 135x3 + same
- 145x3 + same
- 130x3 + Hungarian plate twist
- 140x3 + same
- 150x3 + same
Could I push the weight on those snatches? Probably. Is it necessary right now? Nope. Gonna let my body figure out the increased demand from the sprints first.
—
Was really slow getting out to the garage this morning, but this was kinda the perfect workout. If I had started on time, I could’ve got in some back extensions. Next time!
3 Likes
Dude I’m so glad to see you back in here, kicking ass, and having fun. I hope everything is continuing to look up for you on all fronts 
1 Like
Same to you, amigo. Love seeing you trying to keep your head up despite life kicking you in the dick.
1 Like
08/03/2022
0630hr start
Running
- 5km
Circuit, 2x15
- Standing barbell side bends (L/R) @ 70
- Deep good mornings @ 70
The good mornings were done in such a way that once my legs/hips reached the end of their ROM, I allowed my back to curl down, making this a sort of good morning/back extension hybrid. Quite like it, actually.
2 Likes
09/03/2022
0645hr start
C&J Litvinovs
- warm-ups
- 170x3 + 400m sprint
- 180x3 + same
- 190x3 + same
- 175x3 + Sedykh twists x10 @ 25
- 185x3 + same
- 195x3 + same
Found out the name for Hungarian plate twists is “Sedykh twists”, after the famous hammer thrower Yuriy Sedykh. Apparently he used to load these up quite heavy. Guess between the Litvinov combos and these plate twists I’ve gravitated towards training like a thrower. That’s fine, those guys are strong and powerful as hell, and that type of training translates over to martial arts very well.
4 Likes
10/03/2022
0630hr start
Running
- 5km
Somehow — and I triple checked it — I did this in just a hair over 23 minutes. I haven’t been pushing my running speed at all, and a little over half of this run is uphill. Pleasant surprise, as my best 5km time when I was actually trying to be fast was just shy of 24 minutes.
—
Cut out everything else today, as I has to be into work early.
5 Likes
11/03/2022
0645hr start
Clean Pull
- warm-ups
- 250x3 + 400m sprint
- 260x3 + same
- 270x3 + same
- 255x3 + Sedykh twists x10 @ 25
- 265x3 + same
- 265x3 + same
3 Likes
12/03/2022
0710hr start
Nothing
- Got out to the garage, had way too much going on in my brain, and knew a workout was going to be counterproductive. Instead, I decided to just double down on this One “Lift”-vinov (see what I did there? Hur hur hurr) a Day concept, and add a fourth day of lifting centred around power curls; AKA, supinated grip power cleans. I want some biceps stimulation without actually doing curls (like a unicorn or something), and figured going heavy and full-body with them would be a decent idea. So I faffed about with those for a bit to get a feel for them.
3 Likes
Do you mind me asking a martial arts question?
I’m struggling to figure out how to explain to my 6 year old how to do a turning kick. I can show him, and the instructors can show him, but he doesn’t seem to be able to get the hang of turning his kicks. It always ends up as a front kick with a really floppy knee. How do i cue him to turn his hips? As it’s really starting to frustrate both of us.
1 Like
I never mind at all. Always welcome questions pertaining to martial arts.
I’m gonna throw a few questions back at you first, though:
- How old is your son? This would change how I would explain things to him, were he my student.
- When you say “turning kick”, how much of a turn are we talking? Roundhouse? (Pivoting 180°, striking with the shin/instep) Side kick? (Same as above, but striking with the heel) Full-on spinning kick, like a back kick?
- What style is he training? Taekwondo? Karate? Muay Thai/western kickboxing? No style in particular? The kick mechanics can change depending on the style.
1 Like
14/03/2022
0650hr start
Power Snatch
- warm-ups
- 135x5 + KB swing, 32kg x75 sec
- 145x3 + same
- 155x2 + same
WAY overslept and basically raced into this immediately. Brain was like, “We got this, we can go heavier this week!” Then my body was like, “lol fuck off.” Snatches ended up being a bit wobbly as a result.
Also, wanted to test out swings instead of running. Didn’t like it as much, unfortunately.
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When I actually have the time, I’m gonna add 50-100 KB C&J at the end of each session. Such a brutal hip and upper body combo. Basically my version of the burpree craze that @ChongLordUno has infected the forums with (love you, buddy).
5 Likes
Thanks for the time, it’s appreciated
He’s just turned 6 so in a very real way, i don’t care if he’s learning good technique. I care that he’s actually interested at getting better at something and actually willing to listen to instruction.
I’ll do my best to describe it as someone who’s only martial arts background is some basic judo over 2 decades ago.
He starts from what the instructor calls back guard, twists his front foot out slightly and turns his body about 180 so that in the chambered position, his leg is parallel to the floor (or as close as you can get). Striking is done with the instep/shin.
It’s an unnamed bullshit martial art that appears to be based mostly on Taekwondo, since that’s what all the instructors seem to be qualified and trained in.
1 Like
This is, basically, how I would teach this kick (which is a roundhouse kick based on your description). I would just repeatedly break it down piece by piece, especially for a 6 year old; turn the from toes out, twist your hips to follow, bring the rear leg up to the parallel position and snap across.
With kids his age, they generally get hyper focused on the end result, which is the kick itself. I guarantee he knows all the steps he has to take, it’s just really freaking hard for a little kid to slow things down enough when asked to go full speed; they end up defaulting straight to Z from A, instead of working through A-Z, and just think “KICK!”, which is where his floppy pseudo front kick thing is coming from.
The only bit of teaching advice I can offer is reminding him that hey, roundhouse kicks are hard (they actually are, I’ve taught many adults who couldn’t figure them out), require a lot of coordination, and sometimes it just takes time to get your body to figure certain skills out.
So come at it with an abundance of patience, and praise the shit out of him when you see he takes the time to work through the steps in the sequence and execute the kick properly, even if it’s slow and stuttered. When some of my students would have trouble, I’d do the same thing with them, and every time they did it right it was a mini party — high fives, lots of “yes!” and “great!”, big smiles, everything. Eventually they figure it out, but little kids will definitely register when you’re getting frustrated that they’re not getting it, and they start to shut down at that point.
2 Likes
15/03/2022
0635hr start
C&J
- warm-ups
- 190x5 + KB swing, 32kg x75 sec
- 200x3 + same
- 210x2 + same
Swings are starting to grow on me. They’re not as taxing as the sprints, but still lighting up my legs.
Double KB C&J
- 2x16kg x50 total reps
Arms, shoulders, upper back, grip and lungs were all fried after this. Great way to cap the session.
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Very tempted to go back to 5/3/1 programming for my main lifts. Something simple like 5’s pro with 3x5-8 SSL or SST, then cap each session off with KB C&J and/or heavy AF swings. 5/3/1 just seems to be the kind of programming I can get through really quickly. Right now these sessions seem to be dragging for some reason.
3 Likes
Thank you very much for the time taken to write this out man, it’s appreciated. I’ll take your advice and i’m confident he’ll smash his next grading.
1 Like
@dagill2 anytime, man. I miss teaching so badly, so seeing questions like that fills my soul with passion.
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16/03/2022
0630hr start
Hill Sprints
- 10x150ish meters
This was hard as fuck, but I felt like a savage after. I’m just gonna say it: I love hill sprints. Because I’m nuts.
Push-ups
- 100 total
My closet bodybuilder came out and told me my chest, arms and shoulders needed a pump. So I listened.
—
Definitely pulling the trigger on 5’s pro with SST. Assistance will probably be supersetted Krypteia-style to keep the HR high and rip through the workouts quickly. Assistance will almost solely be shit for vanity’s sake; I like keeping my barbell lifts centred around O-lifts (for now), but I still wanna be a jacked motherfucker and look good. Not gonna lie about it.
Probably moving lifting back to the evenings too, and will start running every morning again. Work schedule plus new living situations are warranting changes.
3 Likes
17/03/2022
0635hr start
Running
- 5km
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17/03/2022
1845hr start
Just messed about testing different exercises with what I had around. I won’t go into the specifics right now, but the how and where of training is kinda up in the air for the next while, and I’m trying to get comfortable having just my bar and 4 kettlebells at the moment. Tested close-stance constant tension goblet squats, single-leg RDLs and 1-arm rows with my 32kg kettlebells, and some bis and tris stuff with my 16kg kettlebells. Was able to get a decent pump employing some tricky methods, so I think I’ll be good using those as my main fluff work with some ab work, then throwing something like 50-100 bent-over rear delt flies at the end of each workout.
Also, for shits and giggles, tried to see how heavy I could comfortably go on power curls, and got up to 170. Even though it’s really just a supinated-grip power clean, my biceps from trying to stabilize the weight and help a little on the eccentric were just torched. I did, like, maybe 5 sets slowly ramping? Weird but fun exercise.
2 Likes
A good “heavy” exercise if i wanted to grow some biceps?