Section 1 should have been the heavy bag but I’m not confident enough in my hip right now to pick that up. Truth be told it actually scares me.
Over all felt good but now I’m sore, that was a lot of reps especially doing the tempo squats 4 seconds down, 4 second pause, 4 seconds up and 4 second hold at the top.
Forgot to log chest day last week.
Saturday
Section 1:
4 rounds
5 reps of heavy bag to chest
Section 2:
5 rounds
5 deadlift rows 205
5 bench 135/185/230/245/255
:30 side planks each side
Today:
Deadlift singles
155/205/245/295/315/365
Pullups
6x3
Landmine twists
3x8 per side
Deloading this week. I’m pretty beat up and Wednesday I get an epidural so I can’t lift for a few days after that anyway.
I’ll decide next week if I’m going to keep doing the EDC program.
Got my shot this morning, hopefully this one works as well as the last one and I can get back to traditional lifting next week. I am a little apprehensive because this shot didn’t hurt the way the last one did. Last time I felt the sciatic nerve burn all the way down, this time it was just a dull pain, guess I should be grateful.
Really just testing out the hip didn’t feel like pushing anything but wanted a see whats what. Odd feeling, I can feel and use the leg however it had no power I basically did a supported single leg squat. Over all I’m on course just biding my time.
It’s already cold AF in the mornings here in KC, I don’t like it, 22 degrees outside probably 40 in the gym. This winter I want to insulate the doors and maybe buy a garage heater.
Tomorrow I should be getting an EliteFTS American Camber bar from the UPS guy, I’m giddy.
Deload day 4:
Camber bar bench
135x10
185x5
225x1
255x1
I guess those numbers are actually 9lbs less since the bar weighs 36lbs but for the sake of mental imagines it’s “right”.
Trained Krav last night didn’t do anything too taxing several front kicks and some fighting. Hip was irritated but tolerable. Tomorrow is going to be a test, literally, I’m administering a 4hr rank test to the lower ranks. Standing and participating in that should give me a better idea as to my ability to test myself next Saturday. Brown II is no joke and 3x’s harder when you’re already in pain.
Got a late start this morning so I wasn’t able to finish.
The last set of deadlifts (405) I chickened out, felt like I had to try to get a 4th rep and didn’t want to chance hurting the hip. The bag carry felt good admittedly I took my time with each rep to insure no blow outs.
Really worked on breathing and bracing after watching this video from Brian aka Alpha, I thought I knew how to brace properly, I learned a lot.
Section 1:
5 rounds
9 close grip chin ups (assisted)
5 seated OHP 95/115/125/135/155
8 handing leg raise
Section 2:
10M EMOM
4 seated OHP 135
Section 3:
4 rounds
5 single arm DB press left hand
100ft waiters walk left hand
20 inverted rows
5 single arm DB press right hand
100ft waiters walk right hand
My youngest has started lifting again, he’s 13. Prior to football season he’d lifted all summer and had gotten pretty strong not lifting heavy. I’m having him run a starting strength style program MWF TBT. He’s got the form down on the big 3 so I’m going to allow him to lift heavy until form breaks down. Might start keeping his training here along with mine, just to have later.
Been MIA lately prepping for last Saturdays rank test. Not going to lie, did not want to test with the hip being a bitch, I tweeked my shoulder Friday playing with the EliteFTS American camber bar but I did and I passed.
Every rank test is 3-4 hrs, I’d taken 9 of them prior and every test I’ve crawled off the mats and laid in bed for the next 2 days hurting. This was my 10th test and I felt great through the entire thing, I was still sore, even today I have a few bumps and bruises but nothing like normal. The only thing I did different was this program so I have to attribute my success to the training. Cannot recommend it enough for you martial arts/MMA guys, the benefits are worth it.
Didn’t sleep last much last night, had to pick my SIL up at the airport at 11pm didn’t get home until a little after 12am, this is what you get on 4.5hrs of sleep.
section 2:
5 rounds
6 db row per hand 7 sec eccentric 55/65/70/75/80
5 bench press (camber bar) 135/185/205/210/215
6 pallof press per hand
Section 3:
4 rounds
30sec db row right 50/60/65/65
30sec db row left
30sec rest
30sec db incline 50/60/65/65
My youngest has wrestling from 6-7a for the next month, then I have to take him to school at 7:30. I’m not getting up at 4am to lift. Today I did section 2 after dropping him off for wrestling, then did section 3 while he showered and then took him back to school.
Next week I have to switch to a different program, probably cube with conditioning at lunch. Tomorrow he has an all day wrestling tournament so I’ll have lots of time to think about what to do next.
This morning was cold as hell, made it hard to breathe carry this morning.
455 went up fast and easy, mid shin is my sticking point usually.
Turns out AM wrestling practice isn’t going to start until next week so I have another week.
My son won his first wrestling match this weekend. I kind of feel bad for him and some of those boys getting throw out there with barely 2 weeks of practice, they got on the mat and did it, that makes me proud.
Congrats on the brown belt!
I once took karate for a couple years. Tested for my brown belt, but failed. They said I didn’t look strong enough. Walked out and headed for the nearest gym.
I got these from Brain Alsruhe. I think it does help shoulder health, it also works on core stability even seated how I have to do them since i have low ceilings. You really have to brace hard because the weight wants to move all over. Give them a try, set the pins 1 inch below lock out, load the bard and hold it for 30 seconds.
He’s in 8th grade and wrestles at 180lbs. To be fair, it was his first win but he wrestled 5 matches that day. He’s only had 2 weeks of practice in his first season, I hope he keeps with it. Football is his sport.
