Both, haha. I have a stretching routine, but it’s just something I have slapped together. Combination of things I did in combat sports and physical therapy. Same with the single leg rehab I am doing.
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Oh yeah, forgot to log that I weighed myself today. Wasn’t first thing in the morning, but still same conditions as last time. Was 202.8, so 2.2lbs down from last time. Am noticing the change in bodyfat. If I was a soup, I have gone from chunky to hearty.
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25 minutes of stretching and single leg work. I was actually able to jump out of the bottom of a single leg squat with my left leg and jump up half a landing of stairs without putting my other foot down. I’m wondering if I just had a bunch of scar tissue I needed to break up.
PM WORKOUT
Axle bench press 296
2x10
1x8
Close grip axle bench 251
3x10
Swiss bar incline bench 225
1x9
1x7
1x6
Dips
3xLots
Standing ab wheel between sets of bench
8x8
Poundstone curls
103xAxle
30 minutes later
3 rounds on the BAS (2 minute rounds, 1 minute rest)
Notes: 3:25 between sets of benching, 2:00 between sets of dips. I felt really good coming into today’s workout, and actually thought I’d have a solid 3x10 on the flat bench. Swiss bar performance coudla gone either way. I really don’t want to drop the weight, because it feels like too much regression. Might bring the slingshot in.
Still enjoying my work on the BAS. No real focus aside from getting work in.
Got a little extra work in teaching my kid how to ride a bike without training wheels earlier today. Some short sprints to catch them before they fell. They honestly got it on the first try, but I wanted to be there as the safety net. Was a great day. The forced quarantine has honestly been great for family time.
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Loved reading this. I can remember doing this with all my kids. It is such a great moment to share with them.
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Now this, I’m used to see you lift crazy weights.
Oh so good to teach your kids some good stuff like riding the bike or TKD. Thumps up for being a good dad.
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@simo74 For sure. I was proud of them for knocking it out, and of me for coming up with a way to teach it, haha. We first did it with the training wheels, then we practiced how to fall off the bike to get over the fear of falling, then did some riding downhill without peddling just to feel what “balance” feels like on the bike. Then they knocked it out on the first try. Just made my day.
@mortdk It’s definitely nothing too special on my end, haha. I’m still supporting myself with 1 arm to keep balance on the single leg squats, but jumping up the stairs is getting better. My left leg is really starting to feel like my right again.
And thanks on the dad support. This has been good for me to get over “dad guilt” for not being around more often.
AM WORKOUT
30 minutes of TKD lesson (more reviewing)
@kdjohn Hey, you got any tips for getting the thumbs right on a fist? My student is finally keeping a tight fist, but their thumb is ALWAYS on top of the fist rather than to the side of it. They’ll fix it, and it will immediately return there for the next move. I about tapped their thumbs to their hand today, haha.
25 minutes of stretching and single leg work. More jumping on the left knee. It can pretty much move exactly like the right now.
PM WORKOUT
5 minutes of rope skipping
10 rounds on the BAS (2 minute rounds with 1 minute rest, boxing only)
5 minutes of rope skipping
Some head kicks on the BAS
Notes: Still digging this training tool. Actually trying to get better with the combat now. Trying to throw the right hand more, as I’ve always been a near 1 handed fighter. More Tyson combos and uppercuts, since I can do those now. Ended up trying out some head kicks, and I could get up there consistently with the right leg but only a few times on the left. Good to see the flexibility coming back.
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If I’m picturing it properly this is my natural go-to. This is wrong?
It looks like this
Rather than this
I have heard arguments for the top one, but as far as TKD is concerned, the bottom is right. Same for boxing. Theory is, if your thumb sticks out like that, it is the first thing to make contact, and will break.
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Oh okay. I do use the correct one then. I was imaging it differently. But come to think of it, I think my little brother & sister (5 & 8) tend to do it the wrong way. Wonder why that seems to be instinctual.
It’s just being lazy. The thumb naturally rests there, and you have to force it into place. It’s alien to do it.
It could be even worse and they make a fist like this
That’s my hand position when I run 
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Just don’t punch anyone when you run 
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Unfortunately, my answer is boring: have them practice making a deliberate and proper fist before each set of punches. Start with an open palm, roll the fingers into position, then fold the thumb over. Practice this a few times, tell them to hold that position, then continue punching. Every time you notice improper first form, have them do a few reps of making a fist.
I know it’s boring as hell, but there isn’t much else that works in my experience. Just constant practice. I was the kind of coach that would have my students groaning as I stopped the class and had everyone practice seemingly benign stuff like making a proper fist, haha.
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Sounds like you and I have the same strategy, haha. Good enough then. Glad to know I wasn’t missing a better idea.
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Not sure how old your kid is (don’t have to say), but I found with my younger students that they LOVED getting psyched up before/while teaching them something boring. So for making a fist, I’d have them growl/yell/make an angry face, maybe “test” how strong their proper fist is by punching me in the gut, stuff like that. Creates a fun, positive experience for younger kids and helps better cement the lesson.
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I’ve been able to get them to make a strong fist and punch hard with some psyche up (showed how you can make the uniform sleeves pop when you do it right, and they thought that was cool) but the thumb will just migrate, haha. And I’m pretty sure they’re doing it on purpose at some point just because they think it’s funny watching me notice it and correct them. Gotta love kids.
Maybe some creative application of super glue… Although I suppose tacky would be nicer.
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Put a quarter under their thumbs. If they don’t drop it they can keep it.
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Ooh, I like that. Something to press against. Thanks for that!
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MAX EFFORT LOWER
(4) Mat Pulls
5x135
5x225
3x315
1x405
1x495
1x585
0x650 (pulled my left hamstring)
1+ hour rest
NG chins various grips while putting away plates
5x10
10x5
SUPERSET (dead-pull apart)
SLDLs 78lbs
4x15
1x55
Band pull aparts
5x20
Pull ups
1x11
Notes: Was feeling great going through warm ups, but that tends to be when things get dangerous. 650 was moving off the mat just fine, but suddenly my hamstring seized up. Put it down, walked it off for a bit, but it was locked up tight. I could feel something sliding around. Went back inside, iced it 15 on/10 off for 4 rounds, then went back to the garage to see what I could do. Tried 315 off the mats and I could do it, but it hurt enough for me to know it was a bad idea. Got in the pull ups, because rows seemed like a bad idea, and then went with the SLDLs to get some movement on the hamstring.
I’ve hurt this hamstring before. Should be back in time. Just annoying.
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