GJEC
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LOUGHBOROUGH ENSHIN
Posts: 3,218
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Post by GJEC on May 23, 2014 0:50:15 GMT -5
That's some good grip and rotational/core strength there.
Gary
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curlbroscience
Member
Testing the waters. Thanks for the forum MMX!
Posts: 1,517
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Post by curlbroscience on May 27, 2014 11:56:49 GMT -5
Update:
Last week ending 05/24/2014 I had a bad time about keeping records. The pressing is taking a toll on my CNS so I limited the ROP to 24kg 3x3, 5x3 on Light and Med, 32kg single lifts on the Heavy. Seems to be okay so far, still not as much swinging as I would like, on the other hand not as much "Karate" training (outside of the dojo) as I would like either.
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Post by MMX on May 27, 2014 14:47:06 GMT -5
Yeah I find the ROP pretty taxing too. Not as nasty on paper as the ROTK workout but I would not do that and expect to make it to the dojo.
I think for the future I will stick to plans like S&S and KB Strong. Simple,effective and not a ton of volume unless I am going for broke and want to make a certain press(IE level 2 instructor cert) but that won't be for some time..
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Post by meguro on May 28, 2014 2:43:09 GMT -5
Bad at keeping records? (Raises hand). Not swinging as much as would be preferred? ( raises hand). Not training as much karate? ( still here). I have no idea what you're talking about.
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curlbroscience
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Testing the waters. Thanks for the forum MMX!
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Post by curlbroscience on Jun 2, 2014 14:08:47 GMT -5
20140526 Rest
20140527 Dojo Day
20140528 Light ROP 24kg 3 x 3 24kg 1H swing 10 x 10
20140529 Dojo day
32kg 2H 10 x 10 4:51 24kg 1H 10 x 10 4:53
20140530 Rest
20140531 Heavy ROP 32kg CNP 1/1 x 20
20140601 Rest
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curlbroscience
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Testing the waters. Thanks for the forum MMX!
Posts: 1,517
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Post by curlbroscience on Jun 2, 2014 16:06:17 GMT -5
I took the foot off the gas pedal at the end of May. All the heavy pressing was burning me out.
June 2014 - Plan
Scrapped. S&S or a modified 5/3/1
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curlbroscience
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Testing the waters. Thanks for the forum MMX!
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Post by curlbroscience on Jun 12, 2014 9:39:25 GMT -5
20140602 - 20140611
I pressed a little, swung the kettlebell here or there.
Scrapped the June plan as I think S&S will work just fine. The heavy military pressing has been a bit taxing on my CNS leaving no room for other lifting days and flat on Dojo days.
Lacking a bit in the motivation department. Feel free to post insanity or courage wolf pictures in response at your leisure.
Getting back on the S&S horse tonight. Considering a switch to a two-day strength training split similar to what I was on during the 5/3/1 to preserve sleep throughout the week.
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Post by MMX on Jun 12, 2014 11:26:38 GMT -5
Sometimes you have to experiment to find what works for you.
S&S though seems to work for just about anyone(only adjusting the amount of days. I am not keen on 5 days straight for example..)
My favorite and bang for the buck ones so far have been.
The PM from ETK Simple & Sinister KB Strong Doubles Dan John- Push Ups and Swings.
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curlbroscience
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Testing the waters. Thanks for the forum MMX!
Posts: 1,517
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Post by curlbroscience on Jun 12, 2014 13:50:59 GMT -5
I did like the PM as well, and as I recall the splits were two days swings, two days TGU. Even on the TGU days they were really easy considering the volume in S&S.
PM = 4 days work, 3 days rest. 600 swings, 10 TGU reps. S&S = 7 days work, no rest. 700 swings, 70 TGU!
I love the D. John PU/Swing workout, we alternate that and KB breathing pyramds for an explosive session after warmups and before going on to light neck wrestling or partner work in the dojo.
Have not tried the KB strong though I know you worked on it lots.
Yeah, thanks for the response MMX. I think you are right. I've been doing the S&S since November and I like the results I am getting. It's a good mixture of strength and conditioning. Just need to find the right balance to sustain a long road.
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Post by meguro on Jun 12, 2014 16:04:49 GMT -5
Don't know what the weather is like in Texas, I'm assuming stifling this time of the year. After 10 am it's uncomfortable here. No motivation. Just want to sit in the dark with an iced tea. Head to the beach with the fam and recharge.
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curlbroscience
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Testing the waters. Thanks for the forum MMX!
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Post by curlbroscience on Jun 13, 2014 10:22:49 GMT -5
20140612 No KB swinging last night, but had a good time at the dojo.
A little warm up with a couple of reps of Pinan sono San/Heian Sandan. Some Koshi Guruma for the taller people. For me it was a bit modified hand around the waist or around to the upper back. Practice getting in deep, pushing/pulling etc.
We've been doing lots of neck wrestling lately and over the weekend added elbows. Today we added a bit of the throwing and sweeping to to mix.
After a few rounds of successfully getting inside, I was getting crowded by the taller guys preventing me from coming in with a lunging knee and diagonal elbow combo. So I started to side step the knee and sweep the ankle of the striking leg just a little bit across their body which was enough to disrupt their forward movement. Mixing in a bit of Sasae Tsuri made them think twice about hastily coming forward on the shorter man.
Towards the end, one of the larger gentleman started pinning people up against the wall. I got my turn and it's such an eye opener when you have to fight against a human body pinning you up against an immovable object. Smothered was the word I was looking for. Time to start learning a bit of wall clinching defense and spinning/turning.
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Post by meguro on Jun 15, 2014 8:06:28 GMT -5
Maybe sode makikome or tai otoshi against the taller opponents? No need to lift them off their feet, just grab hold, block them from stepping and twist.
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curlbroscience
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Testing the waters. Thanks for the forum MMX!
Posts: 1,517
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Post by curlbroscience on Jun 24, 2014 11:52:24 GMT -5
Update:
Back on the S&S program. 24kg 1H swings followed by Reverse TGU with the 32kg kettlebell. The only other mod I am doing is high rep same side TGU with the 24kg. Not going to worry about swinging the 32kg for now. Seems to be okay.
I might experiment with a bit of Mass Made Simple program by Dan John. I've always felt that I am not eating enough for the work that I am doing.
Two things I will like about the program: 2 - 3 workouts per week, with more focus on rest and eating.
Essentially MMS is a high rep squat program with modifications to your diet. Teaches some basic protein timing and how to add on a bit more food. For now in prep of possibly doing the MMS, just leaning out on some S&S and slight mod in diet.
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curlbroscience
Member
Testing the waters. Thanks for the forum MMX!
Posts: 1,517
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Post by curlbroscience on Jul 1, 2014 9:26:19 GMT -5
First day on MMS (Mass Made Simply) by Dan John. 6 week timeline.
My hope is to put on a little bit more lean mass as I do not think my eating matches my output. I think my CNS fires fairly well for my weight and have achieved some fairly decent pulls and presses. Just want to get a little more meat on the frame to hopefully increase performance. Two ways to build more strength: more muscle, faster CNS fire (better technique).
I like the program because it's not a lot to add. Long and short is 3 meals, 2 snacks per day (PB&J), and a protein shake in the morning, at night, and after a hard workout (Twice a week). He suggests creatine but I may not do that just because I have enjoyed being clean in terms of supplements.
A lot of that is done in weekly stages and you record your progress to see if it helped or not. Eliminate what does not, keep what does.
I found a PDF checklist of the whole 6 week program so that makes it much easier to follow. Can share if needed.
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Post by meguro on Jul 2, 2014 3:33:04 GMT -5
Are you tracking sleep as well?
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