[phpBB Debug] PHP Warning: in file [ROOT]/includes/bbcode.php on line 379: preg_replace(): The /e modifier is no longer supported, use preg_replace_callback instead
• View topic - blinki's log

blinki's log

A place for vegan athletes from all levels and sports to keep their training journals.

Moderators: hardcore iv, fredrikw, JP, stateofflux, bronco

Re: blinki's log

Postby blinki » Sat Dec 27, 2014 7:25 pm

21st Dec

Deadlift: 60kg x5 75kg x5 85kg x3 95kg x3 110kg x3 120kg x4
Felt good, much better than last time. My lift:think time usage is getting silly though, I guess cause it's took me so long to just work out what a good sumo start position is. Watching the video I think I lower it into a good position anyway and it's just about staying tight. Will try not to come back up next time and if that doesn't work do some more weight/high rep sessions to drill the motor patter

DB row: 20kg x5 30kg x5 38kg x5 42kg x5

Pull down: 60kg 5x5

Deadbugs

[youtube]http://www.youtube.com/watch?v=0xiHU6K6yuE[/youtube]



27th Dec

Weight: 73kg

Bench: 20kg x10 40kg x10 60kg x5 70kg x3 80kg x1 90kg x1 100kg x1 107.5kg x1 (PB) 110kg 2xf
107 was comfortable enough, 110 wasn't moving. +7.5kg in a year isn't great but given not great training I'm not disappointed. Though on reflection, aiming for 1.5 BW after Christmas wasn't wise, I was 72kg just over a week ago.

Log: 25kg x5 35kg x5 45kg x3 55kg 3x3

some chins

[youtube]http://www.youtube.com/watch?v=ES17vCfbHiI[/youtube]
User avatar
blinki
Active Member
 
Posts: 961
Joined: Tue Apr 19, 2011 12:26 am
Location: Manchester

Re: blinki's log

Postby blinki » Sat Jan 03, 2015 4:23 pm

30th Dec

Squat: 20kg x10 40kg x5 70kg x3 80kg x3 100kg x1 120kg x1
finding a working weight

Bench: 20kg x10 40kg x5 60kg 3x5




1st Jan

Squat: 20kg x10 40kg x5 60kg x5 80kg x3 95kg 4x6
Weight went forward sometimes, knees caving sometimes, arm going numb sometimes but all quite fixable things. Not sure if the sticking point is a real sticking point or a technqiue issue

Deadlift: 60kg x5 80kg x3 95kg 2x6
mostly done as real sets not a collection of singles, it actually makes my technique better to think less :lol: not getting as tight but better place to work from

[youtube]http://www.youtube.com/watch?v=0-rxs876nrk[/youtube]




2nd Jan

Bench: 20kg x10 40kg x10 55kg x10 72.5kg x10 80kg x10 6 82.5kg x6
too tired to point phone at a good angle let alone think about technique

DB row: 20kg x5 30kg x5 34kg 2x10

Seated DB press: 12kg x5 16kg x5 20kg x10

too tired for proper assistance too
User avatar
blinki
Active Member
 
Posts: 961
Joined: Tue Apr 19, 2011 12:26 am
Location: Manchester

Re: blinki's log

Postby blinki » Mon Jan 12, 2015 10:49 pm

4th Jan

Bench: 20kg x10 40kg x10 55kg x10 72.5kg x10 80kg x6 (silly f on 7) 82.5kg x6
came up with a clever plan to unrack 80kg well without help, turns out not so clever. But in the process discovered my foot placement has got weirdly wide and uneven. Trying to be tight at the bottom made my bar path go wrong on some reps, need to try a different cue

DB row: 20kg x10 32kg x10/10/8/6

Seated DB press: 12kg x10 16kg x 12/12/10/8

Pull down: 60kg 3x8

[youtube]http://www.youtube.com/watch?v=LW6vd8T2qc4[/youtube]




5th Jan

Squat: 20kg x10 40kg x5 60kg x5 85kg 4x8

Deadlift: 60kg x5 70kg x5 85kg 2x8

better technique on both, not great but better

[youtube]http://www.youtube.com/watch?v=EBbbjqVylrc[/youtube]




7th Jan

Bench: 20kg x10 40kg x5 60kg x5 70kg x5 77.5kg x5 85kg x7
equal PB but wanted more, head wasn't in it cause back feels shit (again)

Seated DB press: 10kg x8 16kg x 12/12/10/8

DB row: 20kg x10 32kg x 10/10/8/6

Pull down: 50kg 12/12/10/8

regular squatting isn't going to be an option, maybe I could if learned a more upright squat in oly shoes. For now working on having goals that don't result in back pain. I might try again at getting an actual diagnosis.




10th Jan

Weight: 73.2kg

Bench: 20kg x10 40kg x5 60kg x5 70kg x5 77.5kg x10 82.5kg x7, f on 8 70kg 2x5 40kg 2x10
not good. My technique wasn't good but don't think I like the %s on week 2 of Candito's programme either

DB row: 20kg x10 32kg 3x10

DB press: 15kg 2x12

Went to OSG. It was a fucker to find, my phone had a strop as I tried to look it up so was at the point of looking round one last corner before giving up. It's not perfect but I like it a lot, has a really good feel to it, shame it's a pain to go to but I could enjoy the concessional trip to Ashton




12th Jan

Paused bench: 20kg x10 40kg x5 60kg x6 72.5kg 5x5
my pause count could do with a bit of work

Incline bench: 50kg x5 60kg 3x5

Shoulder machine


abandoned Candito's 6 week programme and now bastardising Texas

back still irritated but getting a bit better

[youtube]http://www.youtube.com/watch?v=0K4wafYRct0[/youtube]
User avatar
blinki
Active Member
 
Posts: 961
Joined: Tue Apr 19, 2011 12:26 am
Location: Manchester

Re: blinki's log

Postby blinki » Tue Jan 20, 2015 8:21 am

13th Jan

2hrs Tae Kwon Do
warm up, kick technique work, block technique work, 3-step sparring

back tightened up a bit but not enough to be concerning. Enough to know this is a much better option than Aussie Rules, plus no being out in the cold.



15th Jan

2hrs Tae Kwon Do
warm up. Punch technique. Front snap kick, side kick and turning kick pad work. 3 step sparing.


Skipped Wednesday gym cause of soreness. Feet are tender, calves are tight, traps have DOMS. Not sure if DOMS from twisting into punches is impressive or pathetic, but it's def one of the two



16th Jan

Paused bench: 20kg x10 40kg x5 65kg 3x5

various types of pull/chin ups

grip stuff with smith machine




18th Jan

Paused bench: 20kg x10 40kg x5 60kg x5 70kg x3 82.5kg x5 70kg x6 60kg x6
working on getting tight

Cable row: 40kg x5 50kg x5 60kg 3x10

Leg press: 50kg x10 90kg x5 140kg x5 180kg x5 220kg x5 260kg x5

Box jumps: red x5 blue+green 2x5 red+green f, f, 1
need to start closer, I didn't realise how far out I was. Got last one by remembering knees out

[youtube]http://www.youtube.com/watch?v=qOI9Vrx0LhU[/youtube]



19th Jan

Paused bench: 20kg x10 40kg x5 60kg x5 70kg x3 75kg 5x5
keeping the bar still at the bottom now. Few pauses were maybe a bit short, be so much easier with someone else to call it because I need to not have to think about it much tp be able to think about exploding out the bottom

Incline bench: 20kg x10 4kg x5 50kg 2x10

Cable curl: 45kg x10 55kg x10 60kg 2x10

Push down: 45kg x10 65kg x10 75kg x10 85kg 2x10

Face pull: 60kg x10 65kg 2x10

[youtube]http://www.youtube.com/watch?v=c3moAXzH0mU[/youtube]
User avatar
blinki
Active Member
 
Posts: 961
Joined: Tue Apr 19, 2011 12:26 am
Location: Manchester

Re: blinki's log

Postby blinki » Sat Jan 24, 2015 5:26 pm

20th Jan

2hrs Tae Kwon Do
warm up, cardio pad work, technique pad work, sparing pad work, 3 step sparing



22nd Jan

2hrs tae kwon do
warm up, pad work, patterns

Punched a pad hard enough to floor a noob (he was fine, just a little startled) and have taught myself patterns up to yellow belt and can has blue belt back. I'm not technically as good as a blue belt should be yet but instructor says I'm learning quick enough that there'd be no point making me wait to grade for it

less happily, blood blisters on my big toes burst and the skin tore so I'll need to trim it back and have it all horribly tender




23rd Jan

Paused bench: 20kg x10 40kg x5 60kg x5 70kg x2 75kg x1 80kg x1 85kg x4

Bench: 85kg x3 80kg x7 60kg x10
took grip is for both, it makes my bar path go wonky. I'll go with in a bit but not as far as this

Leg Press: 100kg x5 160kg x5 200kg 2x5, 10

Chins: 4x5
on shitty smith bar to work grip

[youtube]http://www.youtube.com/watch?x-yt-ts=1421914688&x-yt-cl=84503534&v=JE0rCjPiuqE&feature=player_embedded[/youtube]




24th Jan

weight: 72.9kg

Tae Kwon Do seminar on theory of power with a grand master
I'd never even seen a grand master before so chance to train with one was a big deal

can add lots of twisting my hips as hard as possible to the list of things my back doesn't like. Walking home I was thinking I'll see how I feel tomorrow before deciding if to go do events training but I don't trust myself not to be stupid so no training tomorrow. I think I'll just pay for the comp and live with it if I end up not doing it and wasting the money
User avatar
blinki
Active Member
 
Posts: 961
Joined: Tue Apr 19, 2011 12:26 am
Location: Manchester

Re: blinki's log

Postby blinki » Sun Feb 01, 2015 3:10 pm

26th Jan

Paused bench: 20kg x10 40kg x5 60kg x5
stop cause left front delt hurts. Not too sore but everything felt too heavy.

DB row: 20kg x10 30kg x10 38kg x5 42kg 3x5

Pull down: 40kg x10 50kg x10 60kg x10, 2x8

Face pulls and push downs



27th Jan


2hrs Tae Kwon Do
warm up, more static stretching than normal. Some basic tech stuff, I have a problem keeping my reverse hand in enough on punches cause my chest is too tight. Sparing with restricted moves- front kick only, punch only, side/front/turning kick only. Jumping kick technique work.




28th Jan


Bench: 20kg x10 40kg x5 60kg x5 70kg x5 75kg 3x5
I think deload and shoulder will be fine

Power clean: 30kg x5 + 5 jerks 40kg x5 + 4 jerks 50kg x5

Jerks: 45kg x3 50kg x3
pressing out a bit, I think legs weren't wide enough

realised I'd never done a jerk before but actually, learning oly lifts + bench could be good for goals that are back friendly



29th Jan

2hrs Taekwondo
warm up. Pad work, punches, back fists, jumping turning kicks, back kicks. Limited technique sparring.



1st Feb

weight: 71.6kg

Bench: 20kg x10 40kg x5 60kg x5 70kg x3 80kg x3 70kg x8
paused to 60 and I've learned to get tight now so probably just one more cycle of bastardised texas. It's odd, I couldn't explain to someone how to get tight, no cue I've ever seen works for me but it suddenly happened

Pull down: 40kg x5 50kg x5 60kg x5 65kg 2x5 70kg 2x5

Curls and triceps extensions

Not what I planned to do but I forgot my shorts and could barely get my legs wide enough to bench in my trousers
User avatar
blinki
Active Member
 
Posts: 961
Joined: Tue Apr 19, 2011 12:26 am
Location: Manchester

Re: blinki's log

Postby blinki » Fri Feb 06, 2015 10:54 am

2nd Feb

Paused bench: 20kg x10 40kg x5 60kg x5 70kg x3 75kg 3x5, 4 f on 5
problem with paused is I can't feel when F is near which is extra problematic when cutting cause bench gains aren't likely to be had

Leg Press: 100kg x5 150kg x5 190kg x5 220kg 2x5, 8

Box jumps: red x5 blue+green x5 red+green f1ff1 blue+green x5
all very close Fs though



3rd Feb


1hr45 tae kwon do
warm up. cardio pad work. Reverse turning kicks, jumping front kicks, hooking kicks into turning kick. Weird thing of having four other people hit you, gently, something to do with confidence? Partner assisted stretching.




5th Feb

2hrs tae kwon do
warm up. pad work- 45degrees turning kick, knife hand, back fist, jumping side kick from front facing, 45 degree reverse turning kick. Patterns, can do up to blue belt now. Taught a green tag some of his pattern. Some light breaking, side kick and knife hand



Saw my GP, she thinks my back problems are likely only muscular. Which is good in that I'm unlikely to end up getting worse unless I'm totally stupid but bad in that this is probably about as good as it will get.She referred me to some specialist to see what they say, maybe they will have something different
User avatar
blinki
Active Member
 
Posts: 961
Joined: Tue Apr 19, 2011 12:26 am
Location: Manchester

Re: blinki's log

Postby blinki » Tue Feb 10, 2015 6:00 pm

6th Feb

Clean and snatch jump, catch, squat progression
clean I need to get my elbows moving quicker. Generally need to OH squat to get the feel for them but I think mobility is good

Bench: 20kg x10 40kg x5 60kg x5 70kg x5 80kg 5x3

some chins

Plate loaded row thingy: 20kg x5 40kg x5 60kg x5 80kg x5 90kg x5

Incline cable flies: 15kg 3x8

rotator cuff thingys

Shoulder and back both don't feel good. Was going to go to strongman gym on Sunday but will leave it another week, maybe do something light at the gym instead




8th Feb

Weight: 70.3kg
accidentally lost the better part of 3kg in 2 weeks, that has to be why I'm feeling beat up. I do look better for it though :lol:

OH squat: 30kg 2x5 2x10
bit more mobility needed

Jump, catch, squat clean progression + push jerk: 30kg 5x5
still slow elbows and need to watch I don't do less upright old front squat form when I'm thinking about other things

Prowler pushes: 80kg x2 100kg x1
with soft box, 1= 2x about 10m with a bit of a faffy turn. Thought it'd be shit but actually decent. It'd be really good if I could find a way to pull it too that doesn't involve pulling the handle off/tearing it but there's no immediately obvious options

Box jumps: red x5 red+green ff3, 5, 5
credit where it's due, it was Madonna that got me doing it right. She sang 'you got it' and I realised, she's entirely right, it's all in my head

[youtube]http://www.youtube.com/watch?v=FBSP8Eo7khM[/youtube]




9th Feb

Bench: 20kg x10 40kg x5 55kg x5 62.5kg x3 72.5kg x3 80kg x5

Unarched paused bench: 62.5kg 3x5

Machine row: 60kg x5 70kg x5 80kg x5 90kg 2x5 80kg x5

Incline cable flies, face pulls and rotator cuff thingys
User avatar
blinki
Active Member
 
Posts: 961
Joined: Tue Apr 19, 2011 12:26 am
Location: Manchester

Re: blinki's log

Postby blinki » Thu Feb 26, 2015 11:01 pm

11th Feb

snatch squats from knees
feeling good but need to watch feet land in a position that works for squat

Jump, catch squat clean progression
elbows better, might need more weight cause I feel like I'm waiting for it in the catch which makes me want to go up to meet it

Jerks from rack
feels good, seems pretty simple, that may mean I'm missing something

Leg Press: 10kg x5 140kg x5 180kg x5 230kg 3x5

Prowler: 80kg x1 100kg x2




12th Feb

TKD
pad work- inward crescent kick, tornado kick, spinning back kick, punch combos, jumping front kick, axe kick
techniques on another person, padded and controlled though- inward crescent kick to the head, punch combo, jumping front kick, spinning back kick



14th Feb

1.5hr TDK
I forget what exactly. Mostly semi-contact combos on pads, stuff that'd be useful in sparring



15th Feb


Weight: 70.6kg
lost 1kg a week, increased calories by 500, weight stayed the same. No idea what's wrong there. I'll decrease again if same next week

Push Press: 20kg x10 40kg x5 50kg x3 60kg x1 65kg x1
easy, if I couldn't do 65 log I'd have to be being stupid

Bench: 20kg x10 40kg x5 55kg x5 62.5kg x3 72.5kg x3 80kg x6 72.5kg x3 62.5kg x10
no weird shoulder shit

Pull down: 40kg x8 50kh x8 60kg 3x8

Cable row: 50kg x5 60kg 3x5





17th Feb

2hrs TKD
warm up
technique work, too much of it to write up
patterns up to blue belt's, learned the first few moves of red tag. I know them all, can do them well but need to keep going over them regularly so they don't get muddled
User avatar
blinki
Active Member
 
Posts: 961
Joined: Tue Apr 19, 2011 12:26 am
Location: Manchester

Re: blinki's log

Postby blinki » Thu Feb 26, 2015 11:05 pm

18th Feb

Leg Press: 80kg x5 120g x5 170kg x5 210kg x5 230kg x5 250kg 3x8

DB Row 20kg x5 30kg x5 36kg 3x8

Hanging leg raises: 3x8

Pull down: 45kg x5 60kg 3x8




19th Feb

2hrs TKD
warm up
some basic kick technique
pad work, semi contact, side kick into back kick, two turning kicks in one,
1 step sparing
free sparing

Instructor thinks I can grade for red belt end of March/April, quite surprised but going to work for it if there's a decent chance. Would put me 80% of the way to black belt, in theory black belt by summer 2016.



21st Feb

Bench: 20kg x10 40kg x5 50kg x5 57.5kg x5 67.5kg x5 75kg x7

Incline bench: 20kg x10 40kg x5 50kg 3x8

Cable flies, rotator cuff things, skull crushers

if how rotator cuff things feel is something to go by then I think shoulder issue is with it, left side is so much harder than right


2hrs TKD
warm up
learning red tag pattern
taught yellow belt pattern
pad work- reverse turning kicks, jumping side kick, jumping turning kick
went through all patterns




24th Feb

2hr TKD

warm up

kick-a-thon
787 kicks in 15mins. Beat by 3 kicks by some bugger I've not met before, he is a white belt but a black belt in karate. Totally tricked, I took it easier thinking nobody else would be able to do as many kicks without putting their foot down in between cause nobody else was around the same grade. Heard his count half way through and had to speed up :lol:

technique work
front kicks, W block, side kick, low upset thrust, outward crescent kick

red tag pattern, added a few more moves




25th Feb

Clean progression: 30kg x5 40kg 2x5

With jerk: 30kg 2x5
Need to drill foot work

Snatch squats
Tight from all the kicks so wasnt good

Pull down: 40kg x10 50kg x5 60kg x5 65kg x8 70kg 2x5

Curls

Shoulder rehab stuff

Core stuff




26th Feb

2hr TKD

warmp up

3 step sparring

technique work. W block, x fist pressing block, low knife hand block, low upset thrust, front kick twist kick same leg, turning kick into spinning back back

Patterns. Know all of red tag pattern now

Semi-contact pad work. crescent kick, back fist, front kick, stepping side kick
User avatar
blinki
Active Member
 
Posts: 961
Joined: Tue Apr 19, 2011 12:26 am
Location: Manchester

Re: blinki's log

Postby blinki » Mon Mar 30, 2015 4:55 pm

28th Feb

Cable flies: 15kg x10 20kg x10 25kg 3x10

Cable skullcrusher: 25kg x10 35kg x10 45kg x10 50kg 3x10

Incline cable flies: 15kg x10 25kg 3x10

Cable crunch: 60kg x10 70kg x10 80kg x10 95kg x10 105kg x20
ran out of weight

Shrug: 60kg x10 80kg 3x10

doing a session or two going very easy on my shoulder


1st March

Leg press: 50kg x10 90kg x10 130kg x10 170kg x5 210kg x5 250kg 3x5

Some clean technique work

Some bad box jumps
My hips weren't cooperating

Prowler: 80kg X1 100kg x1 120kg x1/f
Trying to do shorter but heavier runs. In retrospect 100 to 120 is a big increase

new tattoo, no dragging bars up leg for a bit



3rd March


2hrs TKD

3 step sparring

1 step sparring

Pad work
pushed into side kick, pushed into reverse turning kick, back fists, crescent kicks into reverse turning kick

Technique work
punches, w shaped block, low knife hand block, jumping side kick from standing, front kicks, axe kicks

patterns
4 directional blocking, Dan Gun, Yul Gok, Joong Gun, Toi Gye




4th March

bench: 20kg x10 30kgx5 40kg x5 50kg x5 60kg 3x5
felt fine

Cable row: 30kg x5 50kg x5 60kg x5 5kg x5 70kg 3x5

Incline cable flies: 15kg 3x8

cable skull crushers and neutral chins



5th March

2hrs TKD

pad work
double turning kick, reverse turning kick, turning kick into reverse turning kick, jumping side kick from standing

sparring techniques
blocking hands, blocking kicks

2 step sparring

3 step sparring

Shoulder felt tired but not sore which I guess is ok.
User avatar
blinki
Active Member
 
Posts: 961
Joined: Tue Apr 19, 2011 12:26 am
Location: Manchester

Re: blinki's log

Postby blinki » Mon Mar 30, 2015 4:58 pm

7th March

Weight 69.7kg

1.5hr TKD

technique work: low knife hand block, w shape block, x pressing block into twin punch
need to twist upper body into w blocks more

pad work: jumping turning kick, jumping spinning back kick, jumping side kick from standing, turning kick into reverse turning kick
my jumping spinning back kick is just awful, my knees won't stay together so the kick goes off the the side. Need to start getting some power into jumping side kicks now they are technically reasonable cause I need to break with it at grading, I think I might even just be start too far from the pad

went through all patterns
on Toi Gye, the slide back into low block with side back fist is just one shoulder width




Leg press: 40kg x25 80kg x15 130kg x10 170kg x10 190kg 3x10

Pull up: 5, 7 (PB), 5, 5
more of a body composition PB than anything else

Shrug: 60kg x10 80kg x10 100kg x10 80kg x10

deadbugs, suitcase carries and rotator cuff




9th March

OHP: 20kg x10 25kg x10 32.5kg 3x10,5
no pain, just felt like I shouldn't push it past some effort

Neutral chins: 1, 2, 3, 4, 5, 4, 3, 2, 1

Face pulls, curls and cable skull crushers




10th March

warm up

semi-contact drills
punching each other, multiple punches, back fists, side kicks, jumping front kicks

1 step sparing
3 step sparing
need to keep the block up or properly knock the attack away on counter



12th March

Front squat: 20kg x`10 30kg x10 40kg x10 50kg x5 55kg 3x5
felt a bit harder than it should, technique reasonable but not great, all right overall considering

Box jumps: redx lots blue+ green x5 red+ green 5xf

Box hops: blue x5 red x5

suitcase carries: 16kg x6 holds with 24kg

deadbugs




14th March

Bench: 20kg x10 30kg x10 40kg x5 50kg x5 57.5kg 10x5
60s rest, but unstable at times but shoulder felt good

Incline cable flies: 15kg x10 22kg 3x10

Cable row: 30kg x545kg x5 60kg x5 67kg 3x5


2hrs TKD

technique work: w blocks, twin lower punch, twin upper punch, twist kicks, lower upset fingertip thurst

all patterns
need to drill going into walking stance from closed stance, I'm going too wide

sparring
User avatar
blinki
Active Member
 
Posts: 961
Joined: Tue Apr 19, 2011 12:26 am
Location: Manchester

Re: blinki's log

Postby blinki » Mon Mar 30, 2015 5:02 pm

16th March

Shrug: 60kg x10 80kg x10 100kg 3x10

Chins: 5x3

Hanging leg raises: 3x10

Leg press: 80kg x10 130kg x10 180kg 3x10

some prowler runs



17th March

2hrs TKD

I don't even entirely remember, cardio-tastic session and I was running on caffeine but crashed half way through. There was pad work and sparring, I managed some nice checking but against a yellow tag so doesn't totally count


I think my concern for grading now is breaking jumping turning kick, the odds of me not getting my toes back enough and breaking them aren't favourable. I'l try all three breaking kicks on the punch bag at the gym since it's hard enough to give proper feedback



19th March

2hrs TKD

warm up

technique work
front, side and back kick combos without putting leg down

pad work
inward crescent kick, double turning kick, reverse turning kick, inward crescent into reverse turning kick, jumping side kick from standing, back kick into knife hand, inward knife hand

breaking
jumping side kick from standing, jumping turning kick, reverse turning kick
got them all with both legs but not all first attempt so not good enough

side kick is all good, problem was distance before, feels like one of my best kicks now
turning got shown how not to break my toes but accuracy issues and need to remember to jump then kick
reverse turning kick is accuracy too, need to get my head round to look at what I'm doing and spin on the ball of my foot so it doesn't move from where I measured it to



21st Mar

All patterns

technique work
Turning kick into spinning back kick, side kick into jumping back kick

Breaking practice on punch bag
reverse turning kick, jumping side kick from standing, jumping turning kick
feeling more confident now, they're not perfect but good enough, just need some target practice. funnily enough jumps seem to lead to higher kicks so should try measuring it up higher than I would from breaking without jump

OHP: 20kg x10 27.5kg x5 32.5kg x5 37.5kg 3x10
shoulder felt good

Pull ups: 3, 5

Chins ups: 3x5

Box jump: 24' x5 30' x5 36' x 3, 3, 10
gym got new boxes so had to go play with them, enough options for progression to be possible now

Cable row: 20kg x10 40kg x5 60kg x5, 8 65kg x8

Face pulls and rotator cuff things





23rd Mar

Leg press: 50kg x10 90kg x10 130kg x5 170kg x5 200kg 3x10
lots of taking the plates on and off cause guy asked to work in with me but was too stupid to understand putting it back to the lower setting

Shrug: 60kg x10 80kg x5 100kg x5 120kg x5, 5, 10

Snatch progressions to hang snatch squat with bar

some kick target practice

deadbugs and some bad l sits




24th Mar


2hrs TKD

warm up

patterns from Do San to Toi Gye
need to go through them carefully tomorrow and check a few stances and little things

Technique work
front kick, twisting kick, side kick, low upset knifehand thrust, twin forearm block, double high punch, double low punch

Pad work
turning kicks, reverse turning kick, knifehand strike

Breaking
knife hand strike, jumping turning kick, reverse turning kick
missed a reverse turning kick but got all the rest which is reasonable. Realised I'm stronger than the average person so I can just think about hitting the right spot and it'll break, don't really need to worry about hitting it hard



25th March

Patterns from Dan Gun to Toi Gye from a mark to measure stances
annoyingly the two most basic ones were off by like a foot each, bright side is they are worth less marks in grading. But will go consult with youtube and should be able to fix it, has to be something silly

went through all technique stuff for grading, all good

some general pissing about just to move a bit

lots of foam rolling





26th Mar

passed red belt grading :D
first grading in 11 years and no broken toes but several broken boards. Weirdly I did end up with a busted eyebrow, like enough for a fair trickle of blood and I have no idea how


Session afterwards involved loads of kicking pad work then some breaking but I didn't do any, held the board and stretched




28th March

Bench: 20kg x10 40kg x5 50kg x5 60kg x5 65kg x8 f on 9 60kg x5 40kg x lots
I could have done 9, rolled it instead of grinding. Had hoped for better. I think I need to re-train bench with narrower grip, 40 was working it out. Might not stick with it long term but for now it's a better idea

Incline cable flies: 10kg x10 15kg x8 12.5kg 2x8

Pull down: 40kg x5 50kg x5 60kg x5 65kg x5 70kg 3x5

rotator cuff things, face pulls and triceps



29th March

snatch progressions
brought grip width in, doesn't kill forearms anymore. Need to bring stance width in too, a PT friend called it a sumo overhead :lol:

Front squat: 20kg x10 40kg x5 50kg 3x5
going to re-train it as narrower, another for now at least

Box jumps: 23.5' x5 29.5' x5 34.5' x5 36' x5 37' x5 40.5' fxlots
some painfully close, left foot landed it a few times. Rest hips, get my body a bit more upright and I might have it. Probably keep trying regardless cause 37 is too comfortable and nothing in between

core stuff
User avatar
blinki
Active Member
 
Posts: 961
Joined: Tue Apr 19, 2011 12:26 am
Location: Manchester

Re: blinki's log

Postby blinki » Thu Apr 23, 2015 5:07 pm

Saw spine specialist, back is officially fucked and not getting better


4th April

Bench: 20kg x10 40kg x4 55kg x5 62.5kg 5x5

DB row: 20kg x5 28kg x5 32kg x5 38kg x8

some chins, tris and rotator cuff



5th April

Weight: 68.3kg

Front squat: 20kg x10 40kg x5 47.5kg x5 55kg 3x5
feeling better again

Prowler: 50kg x1 70kg x1 90kg x1

Planks and face pulls



8th April

Bench: 20kg x10 40kg x5 50kg x5 55kg x5 65kg 5x5
ok, not as good as last time but not bad, I think half of it is getting new bar path to feel automatic

Pull down: 35kg x5 50kg x5 60kg x5 70kg x5 73kg x5

Cable flies: 10kg x10 20kg x10 30kg 3x10

Cable neutral chins: BW x 5 20kg 3x3
cable vest is weird but potentially quite useful

curls and rotator cuff thingys




10th April

Box jump: 18' x5 30' x 5 36' x 5 41' 2x5 fails
not sure I like jumping something I'm still a bit from making, might do a different type of jump

Leg press: 40kg x10 90kg x10 130kg x10 170kg x10 190kg 3x10

Front squat: 20kg x5 40kg x5 50kg x5 57.5kg 3x5

Face pulls, deadbugs, lying leg raises




11th April

Bench: 20kg x10 40kg x5 50kg x5 60kg x5 67.5kg 5x5
pretty happy with it, bar path fine about 4/5, only went uneven once

DB row: 20kg x5 30kg x5 36kg x5 40kg x5

Pull down: 60kg 3x8

Vertical ball throws, tris and rotator
User avatar
blinki
Active Member
 
Posts: 961
Joined: Tue Apr 19, 2011 12:26 am
Location: Manchester

Re: blinki's log

Postby blinki » Thu Apr 23, 2015 5:10 pm

13th April

Front squat: 20kg x10 40kg x5 50kg x5 60kg 3x5

Leg press: 80kg x5 120kg x5 160kg x5 200kg x5 220kg 3x5

face pulls, deadbugs and suitcase holds




15th April

Bench: 20kg x10 40kg x5 50kg x5 60kg x5 70kg 5x5
bit unstable

Pull down: 30kg x5 50kg x5 60kg x5 73kg x6 70kg x5

Cable fly: 20kg x10 30kg 3x10

Pull up: 5, 5, 4

rotator cuff and inverted rows




16th April

Front squat: 20kg x10 30kg x5 40kg x5 55kg x5 62.5kg 3x5
think technique might be better than it's ever been

Face pulls, hanging leg raises

Box jumps: 30' x5 35.5' x5 37' 3x5
the reebok little plates were difficult and two of the boxes have disappeared


2hrs TKD

workshop on flying side kick for height and distance




18th April


2.5hrs TKD

technique work
low knife hand guarding block, high punches, reverse 45degree punch

jumping front kick for height
I might switch my jumps in the gym to more kick related

Patterns
went through all, started learning red belt one




19th April

Bench: 20kg x10 40kg x5 50kg x5 60kg x5 65kg x5 70kg 5x5
Much better

DB row: 20kg x5 28kg x5 32kg x5 36kg x5

Pull down: 45kg x8 60kg 3x8

Horizontal ball throws, tris, Pallof press and rotator
User avatar
blinki
Active Member
 
Posts: 961
Joined: Tue Apr 19, 2011 12:26 am
Location: Manchester

PreviousNext

Return to Training Logs

Who is online

Users browsing this forum: No registered users and 2 guests