Kdjohn: Physical Philosophy & Iron Insights

Training Training Logs
1701

12/12/2022
PM
Weightlifting

G. Morning

  • 120x5
  • 145x5
  • 170x5
  • 190x5

Testing putting these earlier in the workout to get the posterior chain fired up.

P. Snatch

  • 70x3
  • 90x3
  • 105x3
  • 120x3
  • 135x8x3

Similar to last week; first few sets were a little buggy, but the last few were rock solid.

F. Squat

  • 170x5
  • 190x5
  • 215x5 (Nope. Gonna be too grindy for 3x8)
  • 190x3x8

Readjusted the TM to treat 190 as my 95% weight. Bit of a gut check, but that’s okay; I haven’t front squatted in close to a year, and a little regression for the sake of progression is fine. Handle setbacks in the small things to see how you handle them in large things.

P. C&J

  • 170x3x5

Jumped straight into the top sets like a maniac because I had to wrap up due to plans. Also cut a couple sets off, but oh well. Did these belted for the first time, and I think I can dig it in the future.

1702

13/12/2022
PM
Kettlebell Sport

Steel Mace 360

  • 8# x50/side

Long Cycle Complex

  • 2x32kg x2 cleans + 1 jerk + 3 jerk dips x10min EMOM

Goblet Squat

  • 32kg x10x10min EMOM

Judo Push-Ups

  • 25, 15, 10; 1min rest

Steel Mace 360

  • 8# x50/side

—

So, I had to have another sit-down with Me, Myself and I. I don’t have the funds to progressively buy heavier competition kettlebells, nor will I for… who knows how long; I have debts I need to pay, other things I want to save for, and I’m uncomfortable with the fact I don’t have a decent monetary buffer if shit hits the fan. This is reality.

I do, however, already have two 32kg kettlebells. They’re more challenging than competition style because the handles are thicker. I’m not strong enough to do longer sets of long cycle with them, but I am strong enough to do the Armour Building Complex (modified to have jerk dips instead) without much trouble.

My plan is to have one day where I add reps to each movement, and one day where I keep the reps in the 2-1-3 pattern, but add rounds to it. This way, I’m hitting two methods of endurance. I’ll progress intuitively when it comes to upping reps/rounds. Rest periods wills probably be equal to however long each set takes. Might keep total work to 10 minutes. It’s all theoretical at this point, and I’m open to suggestions.

There’s more important things in life than working out — all the shit in the last year has shown me that. I have all the tools I need to progress and keep being a badass, sometimes you just need modify the framework you use to get there, and that’s okay.

3 Likes
1703

14/12/2022
PM
Mobility/Technique

Yoga

  • 25min, spinal rotation focus

I needed this really badly.

Bent Press

  • 32kg x5min, alternating sides each rep

The bent press is highly meditative for me. Like yoga, it requires you to be paying attention to multiple moving parts, to focus on your breathing, and to move with intent. Physical Philosophy in action.

FMA Drills

  • Knife flows, 10min

Continuing “unpatterning” some patterns by inserting defences and counters where applicable, using the concepts taught within the patterns.

1 Like
1704

15/12/2022
PM
Kettlebell Sport

Steel Mace 360

  • 8# x50/side

Long Cycle Complex (Clean + Jerk + Jerk Dip)

  • 2x32kg x1 (2+1+3); 10 total minutes of work, equal work-to-rest ratio

Each complex took about 20 seconds to complete, so it ended up being 20 sec on/20 sec off, which meant a total of 30 complexes completed.

1-Arm Swing

  • 32kg x10x10min EMOM; alternating hands each round

Killer grip workout.

Kneeling Ab Wheel

  • 25, 15, 10; 1min rest

Steel Mace 360

  • 8# x50/side
1 Like
1705

18/12/2022 - 24/12/2022
Weekly Summary

I’ve decided it’ll probably be easier to just do a weekly training summary instead of logging every workout. I still do that on paper, but I spend far less time on my phone than ever, and even less time browsing the internet.

  • Clean + Jerk + Jerk Dip KB complex progression continues to move well. Did 10 total minutes of work with while adding a rep (3+2+4), and another session with 10 total minutes of work doing two reps of the base complex (2 x 2+1+3). All done with 2x32kg kettlebells. Rest periods equal to the prior work period.

  • Assistance work has been focused on kettlebell halos, kettlebell side curls, swings of varying weight, bent presses, judo push-ups, and kneeling ab wheel. Structure has mostly followed a 10-round Tabata protocol, except on the bent presses and side curls, which are just alternating 1-rep/side for 5 minutes straight.

  • Weightlifting sessions continued well. Power snatch, front squat, C&J, snatch high pulls, push presses, and good mornings were on the docket for this week.

  • Additional work has been an abundance of solo FMA drills, and steel mace 360’s in the 50-100 rep range/direction.

4 Likes
1706

25/12/2022 - 31/12/2022
Weekly Summary

  • Weightlifting main work continued with power snatches, power C&J and front squats. Assistance was good mornings, snatch presses and regular presses. Everything moved well, no major issues. Helped it was a lighter week.

  • I’ve had to drop the KB complex for now, as it aggravated my sciatica quite significantly. While I rehab that, I’ll be focusing on single-arm C&J with the 32kg bell. This will allow for the same loading on the arm, but half the loading on the spine. This will follow a 1-rep/side method for 5 minutes non-stop, similar to how I do the bent press. It’s amazing how many quality reps you can get in with this protocol.

  • Additional work was heavy double swings (2x32kg) and alternating snatches (16kg), following an EMOM and 5 minute continuous approach, respectively. Steel mace 360’s and steel club outside/inside mills were used a lot too, for long continuous sets. Judo push-ups and ab wheel rollouts rounding things out.

  • Adding in 5 minute sets of alternating lunges too, because I want to make sure my legs don’t get trashed once hiking season starts up in the summer. Stepping long and deep to really stretch things out.

  • Combatives work was focused on espada y daga (long and short blade), along with lots of work in combing empty-hand FMA boxing, NCGF, cimande striking, and western boxing.

—

In life news, my kid and his mom will probably be moving a province over at the end of May.

His mom’s been floundering since moving back here; her schedule has been unsustainable, she’s burned out, her mental health has tanked, and that obviously affects her relationship with our kid.

She absolutely won’t move back to her hometown, but had a really good support system of friends in this other city. I’ve met all her friends there and immediately felt comfortable with them, which isn’t something that comes easily for me. I know they would all bend over backwards to make sure her and our son are taken care of.

It wouldn’t be a forever thing, probably just a few years until our kid is old enough for school. Flights are also very cheap to get there, so I could easily visit.

For now, I’m okay with it. There’s wisdom in the decision, and I’d been thinking the same thing for a while. Sometimes short-term pain is necessary for a better long-term outcome. We’ll see how I feel come May, though.

3 Likes
1707

Hey man, how’s it going?

2 Likes
1708

Hey dude!

Randomly had the urge to jump on here and poke around.

Things are decent. Martial arts is back to being the focal point in my life; I’m training a total of 6-8 hours a week, with a mixture of mostly MMA and FMA (filipino martial arts), with FMA being the priority and MMA as a supplement. I lift twice a week with a ferocious passion because lifting is just GPP for martial arts. I run regularly, and have been hiking some amazing and challenging mountains every Sunday.

Work is fulfilling and I enjoy what I do.

I’m dating a beautiful, incredible woman who encourages me to be my best self.

My mental health is better than it’s been in a long, LONG time, and I’m learning what it means to be me and how to fully love who I am and still strive to improve.

But I miss my son. His moving away has been very difficult, and as a father I struggle to not be as present in his life as I want. I know it’s just a season in life and not an absolute, though.

I’m finding contentment and peace, which I think is more important than outright happiness. Life needs balance. It seeks equilibrium. I’d rather have small challenges that cause me to grow, intermingled with joy, than being in a feel-good state that has me stagnant.

Hope you’re good, my man, and that your kid is healthy.

@T3hPwnisher, @mr.v3lv3t, @ChongLordUno, @simo74, @dagill2, @SvenG and whoever else I missed, hope you guys are all good too. Think about you guys lots.

9 Likes
1709

So good to read, @kdjohn. So good!

That’s pure gold right there.

Don’t be a stranger—even if that means just popping in once or twice a year!

2 Likes
1710

So good to hear from you dude! Awesome to hear about where the focus is. Martial Arts really bring about some centering. Your son is lucky to have you as a father. Some parents are absent WHILE present: you are present, irrespective of physical proximity. That matters.

2 Likes
1711

Hey bro, appreciate the kind words and great to see you back