Paul's Workout Log

[paul]

Thinking about my training back in the 90's, much of my pursuit was trying to do everything all at 100% effort. Looking back, the results were not on par with the effort. I spent more time with nagging pains, fatigue, etc. My approach now is to do few things well and try to improve with each session without killing myself.

Right now I'm focusing on squats as it seems to help in opening up my hips. I'm following an outline from Geoff Neupert which calls for 3 days a week for 4 weeks. The program is setup for double kettlebell front squats but I've adapted it to the Zercher squat with a barbell. This past Wednesday I found my baseline for a 6RM which was 205 lbs.

11/23/2012
Zercher Squat 205, 3x(1,2,3,4), 20 minutes. After each rung, did 5 push ups, about 50-60 completed (missed a few rungs).
Finished with 2 hand swings with 24 kg, 75 reps in 5'41"

I plan to make an effort to get up in the morning and spend 20-30 minutes on basic techniques and kata. On days when I'm not squatting, spend 10-20 minutes working the bag.

[GJEC]

Nov 23, 2012 16:52:44 GMT -5 paul said:

Thinking about my training back in the 90's, much of my pursuit was trying to do everything all at 100% effort. Looking back, the results were not on par with the effort. I spent more time with nagging pains, fatigue, etc. My approach now is to do few things well and try to improve with each session without killing myself.

Sounds great Paul. A lot of us here had similar experiences. Looking forward to reading about your progress.

Gary

[MMX]

Another one of the do less but getting stronger crowd here too!

Looking forward to reading your logs Paul.

Osu!

[meguro]

Sounds good, Paul. Looking forward to following your posts.

[paul]

Not much today:
20 reps each leg of mae geri and chudan mawashi geri on the bag
Enshin Kata 1
2 Hand Pinch plate deadlift: Two 45 lb plates, 20 reps in 5 minutes. Working on these to help with grabbing techniques.

[paul]

11/25/2012
Warm-Up Multiple sets of vacuuming/mopping/raking leaves with XBox 360/Netflix for active rest. Had to really push myself on this since the wife is coming back from visiting her parents and I really do not want to be b****ed at.

205 Zercher Squats superset with Fat Gripz 50lb dumbell row. 2 reps/set Zercher and 5 reps/set db row, AMRAP in 15 minutes. 7 sets total.

Plate curl with two 10lb plates stacked together. 2 reps/set/arm, AMRAP in 5 minuets. 8 sets total.

Lower back was a little soft so took it easy on the squats. Left index and middle finger, minor pain on the plate curl. Jammed them up last class trying to block one of Sensei Yuji's kicks. Trying is the operative word. His control is impeccable, but what impressed me the most was the speed and ease he throws them. The man is greased lightning.

[GJEC]

Nov 25, 2012 17:50:38 GMT -5 paul said:

The man is greased lightning.

Sensei Yuji is one of the most capable fighters I've ever met - and I've met a lot of the 'greats'.

We had him over to England once and people still talk about it.



Gary

[curlbroscience]

Welcome to the T-logs. Excited to follow your training.

2 Hand Pinch plate deadlift: Two 45 lb plates, 20 reps in 5 minutes. Working on these to help with grabbing techniques.

Lots of good stuff. Great!

[paul]

11/26/2012
Warmup
Mawashi geri on BOB, 1 thru 10 each leg
Mae Geri on BOB, 1 thru 5 each leg
Band Slams, 100 reps in 5 minutes (see video about 6 minutes in)
Tetting T2 gripper (rated at 130 lbs), 12 reps each hand, 3 minutes
Stretch

Band slams seem to be a good move for me to balance out hip flexion with the hip extension from swings. I'll get a medicine ball eventually. Maybe I'll look for a tractor tire and use that with my sledgehammer.

[paul]

11/27/2012
Class:
Basics punches, blocks from sanchin dachi
Mae keage and geri from zenkutsu dachi moving forward, 20 reps each
Mawashi geri from fighting stace moving forward, 20 reps
Yoko geri from horse
Pad work, sparing, finish with kata, only know shiro obi no kata right now.

11/28/2012
warmup: rolling patterns, rocks, crawls (from "Pressing Reset")
205 lb zercher squats 3 reps/set supset with 24KG 2h swings 15 reps/set. AMRAP in 20 minutes, 7 rounds
10 lb plate wrist curls, 10 reps each hand.
stretch to finish

[MMX]

Nice!

Shiro Obi is a great kata.

[paul]

I really like shiro obi no kata as the application is readily apparent. When I did Kuk Sool Won and Kempo, while I enjoyed the forms, most parts of it I didn't grasp the application even when showed it by the senior instructors. 20 years ago I prided myself on knowing 'x' number of self defense techniques and 'y' number of forms. However, they never came around when sparring, I was basically using the straight in and out linear footwork, backfist then kick, tag sparring. I am now happy like a kid on Christmas morning working fewer techniques and applying Sabaki, I am actually working it into sparring and getting great feedback from it.

Nov 29, 2012 9:48:44 GMT -5 MMX said:

Nice!

Shiro Obi is a great kata.

[paul]

11/29/2012
Really tired today, less than 4 hours sleep. I did Enshin kata 1 in the middle of my aisle at work. Pretty much everyone was gone except for me. The last 3 moves is giving me a little bit of a fit, so I just went ahead and did the kata slow.

Did some 2 hand pich plate deadlifts, 2 45lb plates, 24 reps in 6 min.
Did a set of bottom up cleans with the 24k bell, 1 set of 5 each arm.

[paul]

12/1/2012
Warmup
2 x 24KG C&P. As many 1-5 ladders in 15 minutes. 2 x (1-5), 1 x (1-3). 36 reps total.

205 Zercher squat superset with 24kg 2 hand swing. 1-4 ladders squats, 1:5 ratio squat/swing. As many ladders in 20 minutes. 23 reps squat, 115 swings.

Stretch

[MMX]

Sounds good Paul! C&P ladders always take me longer than I think.