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Post by meguro on Mar 8, 2012 12:52:47 GMT -5
If I had to summarize my training, besides getting it over with in a short amount of time, it would probably be efficiency. If this were car nut forum, I'd be the guy tuning a 4 cylinder rather than the guy arguing for more displacement. ;D In terms of exercising, max bench and squat attempts you will not see; rather, my aim is to move moderate weight (bodyweight + or -) explosively, or hold still (flag, planche, eg.)
3-8-12 -single arm DB push press (2x50x50lbs) -10 mins rope skipping
3-7-12 -advanced tuck, front lever rows (20) -Bent Arm Grip Transitions (4x10) -12 HSPU (10 sec bent arm hold), 5 HSPU (10 sec hold), 5 HSPU (10 sec hold) -DB front squats 25
3-6-12 -DB front squats 4x25x100lbs -straight arm flies on the Akro Wheels (4x30 secs)
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Post by MMX on Mar 8, 2012 13:52:38 GMT -5
YES!!!
The Meguro Log is here!!
Awesome.
I am moving in more of the same direction. I did my Mass/Strength building experiment and it worked. Now for conditioning and explosiveness.
;D
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GJEC
Member
LOUGHBOROUGH ENSHIN
Posts: 3,218
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Post by GJEC on Mar 8, 2012 14:24:31 GMT -5
If I had to summarize my training, besides getting it over with in a short amount of time, it would probably be efficiency. If this were car nut forum, I'd be the guy tuning a 4 cylinder rather than the guy arguing for more displacement. ;D In terms of exercising, max bench and squat attempts you will not see. Rather, my aim is to move moderate weight (bodyweight + or -) explosively, or hold still (flag, planche, eg.) 3-8-12 -single arm DB push press (2x50x50lbs) -10 mins rope skipping 3-7-12 -advanced tuck, front lever rows (20) -Bent Arm Grip Transitions (4x10) -12 HSPU (10 sec bent arm hold), 5 HSPU (10 sec hold), 5 HSPU (10 sec hold) -DB front squats 25 3-6-12 -DB front squats 4x25x100lbs -straight arm flies on the Akro Wheels (4x30 secs) Doh! I was thinking "That's a strange rep system, 3-6-12" Then I remembered you colonials write the date back to front ... Good work though Meguro. I'm the opposite, I just want more grunt, but I'm interested in how you structure your training. Gary
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Post by meguro on Mar 8, 2012 15:26:08 GMT -5
Thanks for the kind words, MMX, Gary. I think we all try to get the same job done. The approach we take may be different, but I'd attribute that to individual capacities. If we were to unload a truck full of gravel, I'd have to make more trips with lighter loads.
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Post by MMX on Mar 8, 2012 17:15:10 GMT -5
Maybe but I would say its all in how you move it.
I am looking at more power transfer/explosive speed in the moves(kicks especially) myself.
I have plenty of Maximal strength currently so yes heavy and slow but I want to get faster.
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Post by meguro on Mar 8, 2012 17:34:59 GMT -5
Maybe but I would say its all in how you move it. I am looking at more power transfer/explosive speed in the moves(kicks especially) myself. I have plenty of Maximal strength currently so yes heavy and slow but I want to get faster. Yup, I hear you. Speed kills. You remind me. I've let my kicking slide. Something else to work on.
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Post by meguro on Mar 9, 2012 16:39:18 GMT -5
3-9-12 -advanced tuck lever body rows (20) -bent arm grip transitions (4x10) - 10 HSPU (10 sec bent arm hold), 5 HSPU (10 sec), 5 HSPU (10 sec) -straight arm isometrics on the Akro Wheels (4x30 secs) -Low stance foot work, 10 mins w/ 40lbs Bulgarian bag -10 mins jumping hiza w/ Bulgarian bag
So I dusted off the Bulgarian bag. For the first ten minutes, I kept to a low stance similar to a wrestler's crouch and moved around using angles off the center line. The next 10 minutes was spent throwing alternating tobi hiza geri. Both exercises were done with the Bulgarian bag draped over my shoulders. The ends of the bag were long enough so that when I grasped them my hands were right where they had to be for a high guard.
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Post by MMX on Mar 9, 2012 18:27:08 GMT -5
Oh sounds like your legs are gonna feel great tomorrow...
;D
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Post by meguro on Mar 10, 2012 10:37:52 GMT -5
Usually, it's worse the day after tomorrow. ;D So far so good.
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Post by meguro on Mar 12, 2012 22:20:47 GMT -5
3-12-12 -advanced tuck, front lever body rows (20) -Bent arm grip transitions (3x10) -HSPU (3x10)+(3x10) sec bent arm holds) -kb swings, 2x100x24 kgs
So the lower back was a little tight, but not sore. The cool thing for me was being able to do the HSPU's without any tape to brace my bum wrist. I wanted to do something a little more "aerobicky" but settled for the kb swings.
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Post by MMX on Mar 13, 2012 11:05:47 GMT -5
Sounds good Meguro.
Ahh I hope once my back heals I can get up to those kind of swing numbers.
;D
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Post by meguro on Mar 13, 2012 17:28:46 GMT -5
Just let your legs and hips do the work. 3-13-12 -db squat cleans 10,7,5,3 I could say it was fear of injuring my wrist that made this workout look so anemic, but I'd be lying.
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Post by MMX on Mar 14, 2012 11:12:42 GMT -5
Well I do let my hips and legs do the work but the arms move forward which pulls right on that tendon that was flared up.
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Post by meguro on Mar 14, 2012 13:34:18 GMT -5
Ahh, gotcha.
Nothing strenuous today. Staying loose w/ the jump rope.
3-14-12 -10 mins of rope skipping -20 advanced tuck front lever body rows -bent arm grip transitions (3x10) -HSPU (3x10)+ (3x10 sec) bent arm holds -straight arm isometrics (3x30 secs)
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Post by meguro on Mar 18, 2012 13:38:18 GMT -5
3-17-12 -advanced tuck, front lever body rows (20) -bent arm grip transitions (3x10) -HSPU(3x10), Bent arm hold(3x10 sec) -Fartlek run, 3 miles
We had great weather for running outdoors.
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