Tuesday - Lifting - Pull

Back Lunges:
-10xBW
Deadlift:
-5x135
-5x225
-3x5x300
Bent Over Row:
-3x5x175
Pullup:
-3x5xBW + 15
Glute-Ham Bridges:
-3x10xBW
Bicycles:
-2x20
Leg Raises:
-1x20 each

Goal Broken! 5RM deadlift 300 lbs

Tuesday - Lifting - Push

Foam Roller exercises and bodyweight lunges

Front Squat:
-6x135
-3x5x225 (this was the weight before injury in February)
Bench DB:
-8x35
-3x5x85
Incline Bench DB:
-3x5x60
OHP DB:
-5x20
-5x45
-2x5x50
Dips:
-9,10,11 (GOAL BROKEN)
X-band walk:
-2x10

*must do glute hams bridge next session
*need to do lunges next push session
*don't forget the cable press and walk

Saturday - Lifting - Pull

Foam Roller Warmup:
-IT band
-inner thigh
-glute
-shoulder

Back Lunges:
-10xBW
Deadlift:
-8x135
-5x225
-3x5x295
Bent Over Row:
-3x6x170
Pullup:
-3x6xBW + 10 (used belt)
Single Arm Row:
-3x6x65
Crunch&Bicycle Superset:
-2x20/20
Leg Raises (single leg alternating):
-2x10

Stomach Vacuum:
-10x10sec

*the deadlift is getting heavy, and my back is not staying perfect, but its feeling good, so I think my form is on.
*the foam roller exercises are already getting easier.
*my grip is improving a bit, less trouble. I also cut out some sets, but I am holding on ok for the rows, which were initially a problem. Pullups are still hard to hold. Gloves maybe, I wish chalk was available.

Thursday - Lifting - Push

Front Squat:
-2x5xBW
-1x8x135
3x5x220
Flat Bench (DB):
-8x30
-3x6x80
Incline Bench (DB):
-6x60
-5x60
-4x60
OHP (DB):
-3x6x45
Dips:
-8,9,10
Crunch & Bicycle Superset:
-1x20/20

Also did the stuff the physical training said to do: the foam roll things, backward lunges without weight, and the leg raises. I did not have the arm strength at the end to do the lunges. I will do them after squats for the next time.

At home I tried some stomach vacuums, for ten sets of 5 seconds. It was harder than I thought. I think I will continue to do those, and I can do them at home. I will do more time next time because it is an isometric hold.

Wednesday - HIIT

Started doing cardio again. Realized that I needed to do it, but didn't want to be one of those faggots who says "Oh I will start Monday." I start when I need to, not when the week conveniently starts.

That being said, I did not want to bite off more than I could chew so only did it for a bit.

Went on Bellwood Way, which is a straight, quiet street with telephone poles that are roughly 100-125 feet apart. Overall it is about a tenth of a mile. Jogged to a pole, sprinted to the next, then jogged, until the end. Each way was roughly 1 minute. Then I did a quick rest, which I will make shorter each time until there is no rest. Did this 6 times, for the first time. I will add one each time until I get to 10, then I will reduce the rest I give myself by 5 seconds until there is none, then I may add more laps. That isn't for a while anyway.

Tuesday - pull

DL
8x135
5x225
3x5x285
Bent over row
6x135
3x6x160
Pullups
3x6xbw+10
Single arm row
8x30
3x6x60
Crunches&bicycles
2x20/20

Possible 4 day workout back at school

If possible, I would like to do a 4 day split routine with light and heavy days instead of 3 days like I have been doing. At school, I have enough time to do this. Maybe something like this:

Thursday - Lifting - Push

Front Squat:
-10x45
-10x135
-2x5x220
-3x220
DB Bench:
-8x30
-5x85
-3x6x80 (6,4,6)
DB Incline Bench:
-3x6x55
-5x55
DB OHP:
-3x6x45 (6,4,5)
Dips:
-3x7
Crunch & Bicycle:
-3x25&20

thoughts:
-it might be because of the sparring that I did not get proper rest, or I might be overtraining, but either way, I could not finish almost anything today at the weight I wanted to do. I couldn't even progress in OHP. This is a problem. After sparring is done, I will have better recovery, so if that fixes it, then great. Otherwise, I am either not eating enough or doing too much volume. If the second is the case, then I will go from 4x6 to 3x6. I was doing 3x5, switching to 4x6 for almost everything is a big jump.

When to switch back to barbell training

Since I conveniently started the new plan on June 1, 2010, I will go until I stall, or for six weeks, whichever happens last, to switch back to barbell training. The plan will look like this, assuming all is going well with the exercises I have picked now:

Push:
Back Squat
BB Flat Bench
BB Incline Bench
BB Shoulder Press
Dips (hopefully added weight by this time)
Ab exercise of my choosing

Pull:
Deadlift
BB Pendlay Row
Weighted Chinnup
DB Bent Over Row with Curl Grip
some ab exercise

Something like that. The pulling day seems a bit lame from the the above, so I will have to think about that. Maybe I will change the plan more drastically. I'm reading Practical Programming right now, so hopefully I will learn something.

Tuesday - Lifting - Pull

Romanian Deadlift:
-10x135
-5x225
-3x5x280
Bent Over Row:
-8x95
-4x6x160
Pullup:
-4x6xBW+10
Single Arm Row:
-4x6x55
Decline Crunch:
-15xBW+10
Crunch & Bicycle Superset:
-2x25&20xBW

Romanian deadlifts, a stiff leg lift started from a hang instead of the ground for each rep (after the first of course) is better for my use at the Y because then I won't have to worry about them getting mad at me for dropping weight on the ground.

Sunday - Lifting - Push

Front Squat:
-12x45
-2x8x135
-5x220
-3x220
-1x220 (due to messing up, not fatigue)
DB Flat Bench:
-8x35
-4x6x80
DB Incline Bench:
-8x35
-4x6x50
DB OHP:
-8x25
-3x6x45
-5x45
Dips:
-5,5,6
Crunches:
-3x25

Thursday - Lifting (Pull)

First time doing the "pull" workout. First numbers, then thoughts.

Deadlift:
-8x135
-5x225
-3x5x275
Bent Over Row:
-8x95
-4x6x155
Pullup:
-6xBW + 30
-5xBW + 20
-2x6
DB Single Arm Pendlay Row:
-8x45
-4x6x50
Crunches:
-3x25
Bicep Curls:
-2x10x25

Thoughts:
-I have now found glaring weaknesses in my previous workouts. I did not do nearly enough pulling, and my grip suffered because of it. Also, doing pullups with 35 or even 20 lbs after deadlifting and rowing is just not feasible right now. I will do bodyweight until I can do 4x6, then I will add weight.
-Threw in the curls because I felt like it. With this type of workout, I can throw in related exercises at the end if I feel they have not been worked hard enough.

Wednesday - Kendo and Nunchaku

Started off with a Kendo workout similar to the first hour of Kendo club. No sparring, sadly.

50 men in place
30 3pt men, then kote, the do
30 forward backward men
30 forward backward angled men
30 jumping suburi (suburi means cutting, who knew?)
10 full men with fumikomi, then kote, then do
5 back men, kote, do
practice hitting on a tree with bokken

Then I played around with some wrist rolls with the nunchaku. Kind of lost my grip a few times, but the left hand is definitely getting better.

Tuesday - Taekwondo

Started off with advancing kicking in the air and on pads, roundhouse kicks and hook kicks for the most part. Did some spinning hooks, then moved onto vertical kicks, then the defensive crescent kicks, on the heavy bag. My outward vertical and crescent suck ass, and need a lot of work. I blame the groin injury.

Then we did some self defense techniques, some useful, some too intricate to use, but still good work to drill with. Then did Eui Am again, no real problems, just need to practice it. I really need to go through Choon Jang again.

Tuesday - Lifting (Push)

First day with the new plan. First numbers, then thoughts.

Front Squat:
-8x45
-5x135
-2x5x220, 3x220
DB Flat Bench:
-8x30
-4x6x75
DB Incline Bench:
-6x30
-4x6x45
DB Standing Shoulder Press:
-6x30
-4x6x45
Dips: (3xF)
-3, 4, 4
Crunches:
-3x25

Thoughts:
-My biceps are dying. It must be from stabilizing the dumbbells. Well it is good to work it then.
-Did incline bench for the second time in my life, and it was hard. I will keep doing it.
-I was worried that benching, then inclining, would take away from the ohp, and I am sure it will, but actually right now it was biceps that were failing, not the triceps as I would think. Plus, those are the just the priority I have right now. Shoulder press is last.
-Next time I will test out the pulling workout.

New Plan

So I have been making new plans a lot lately, but they have all be about the same. Yes, during my groin injury I totally changed it, but essentially all the plans have been simple full body workouts every time. This is a push-pull workout, hopefully to do something new, break through some plateaus, and kick some ass. I will see. Numbers like [this] mean it is a warm-up set.

3 days per week (tues thurs sun)

Day 1: Push

Front Squat [1x8 1x5] 3x5
DB Flat Bench [1x8] 4x6
DB Incline Bench [1x8] 4x6
DB Shoulder Press [1x8] 4x6
Dips 3xF
Crunches 3x25

Day 2: Pull

Deadlift [1x8 1x5] 3x5
BB Bent Over Row [1x8] 4x6
Weighted Pullups 4x6
DB Pendlay Row [1x8] 4x6
Crunches 3x25