Catching up on my Training Logs

Training Logs for 8/31-9/4/12

Here’s all the work done in the last few days:

9/4

1st Session: (Morning; 30 minutes; Low Intensity)
Joint mobility: Top to toes +
Flatfoot Squats: 10, In-the-Hole Hip Rotation 10/5/5
Modified Hamstring Curls 10reps L, R
Elevated Wheel Pose 1x
FCBD: Basic (slow 10 count holds)
Sprawls  L, R

2nd Session: (Afternoon; 60 minutes)

SME/RM Resistance Session

A-1 BB Overhead Press 1×10 w/135lbs; 3×5 w/170lbs (25)

B-1 Lat Pulls 1×10 w/140lbs; 3×5 w/160lbs (25)
B-2 Ab Wheel 4×5 (20)

C-1 Deadlift 1×10 w/170lbs; 3×5 w/265lbs (25)
C-2 Toe to Bar 4×6 (24)

Finisher:

D-1 Face Pulls 5×7 w/120lbs (35)
D-2 Triceps Extensions 5×7 w/120lbs (35)
D-3 One-Arm KB Swings 5×10 L, R w16kg KB (100)

Compensatory Yoga

COMMENTS:  Grabbed a training session at Gold’s Gym, in-between clients. Had a good, basic, fast session. Gold’s doesn’t have bars to do any Oly lifting (you can do some light work, but the bars aren’t made for it and don’t turn right – as well as tear your hands up). Back to Oly on Thursday…

9/3

1st Session: (Morning; 60 minutes; No Intensity)
Joint mobility: Top to toes +
Flatfoot Squats: 10, In-the-Hole Hip Rotation 10/5/5
Modified Hamstring Curls 10reps L, R
Elevated Wheel Pose 1x
FCBD: Basic (slow 10 count holds)
Descending Shin Roll to Ascending Shin Roll from Flatfoot Squat 3x L, R
Balance Toe Squat

Side Split Practice

Wide leg Hamstring Stretch
Alternate Hamstring Stretch
Braced on Hands (Warm up position)
Wide Leg Side Stretch, Nose to Leg
(1st) Position x2 (decreasing angle)
Flat (2nd) Position
Roll Over Position 60 count
Roll Over Pushup Position
Roll Over Arched Position
Plow Roll to Seated Forward Bend (5 times)
Sage Seat Hip Circles 5x L, R
Half Lotus Pose L, R
Butterfly Pose
Hip Bridges 3x
Prone Frog 10x
Seated Leg Shake (20)

9/2

Off

9/1

1st Session: (Morning; 40 minutes; No Intensity)
Joint mobility: Top to toes +
Flatfoot Squats: 10, In-the-Hole Hip Rotation 10/5/5
Modified Hamstring Curls 10reps L, R
Elevated Wheel Pose 1x
FCBD: Basic (slow 10 count holds)
Descending Shin Roll to Ascending Shin Roll from Flatfoot Squat 3x L, R
Balance Toe Squat

Training Logs for 8/28-8/30/12

Here’s all the work done in the last few days:

8/30

1st Session: (Morning; 60 minutes; Moderate Intensity)
Joint mobility: Top to toes +
Flatfoot Squats: 10, In-the-Hole Hip Rotation 10/5/5
Modified Hamstring Curls 10reps L, R
Elevated Wheel Pose 1x
FCBD: Basic (slow 10 count holds)
Sprawls  L, R

30-minute trail run
RPE: 5
RT: 9

Achilles Tendon Stretch L, R
Forward Bend

2nd Session (Late Afternoon; 60min)
-Teaching Power Yoga Class

COMMENTS: Today should have been a jiu-jitsu day, but what with taking Kyanne to the airport early in the am, and then coming home and taking a 2hr nap – I didn’t have the space for it… Back at it tomorrow.

8/29

1st Session: (Morning; 60 minutes; Low Intensity)
Joint mobility: Top to toes +
Flatfoot Squats: 10, In-the-Hole Hip Rotation 10/5/5
Modified Hamstring Curls 10reps L, R
Elevated Wheel Pose 1x
FCBD: Basic (slow 10 count holds)
Sprawls  L, R
Muay Thai

2nd Session: (Afternoon; 40min)

DE Resistance Session

Warm up:
Neck Circles
Swimming Shoulder Rolls 10reps F, B
Elbow Circles 10reps 3-way
Wrist Circles 5 @ way
Finger Curls
Back Arch 5reps
Flatfoot Squat 10reps
Jumping Flatfoot Squats 5x

A-1 BB Hang Snatch 1×10 w/65lb; 3×5 w/85lb (25)
A-2 Weighted Vertebrae Sit-ups 5×6 w/25lb plate (30); Side Crunches 5×6 L, R (60) (90)

B-1 BB Hang Power Clean 1×10 w/85lb; 3×5 w/105lb (25)

C-1 Power Jerk 1×5 w/85lbs; 3×5 w/105lbs (20)
C-2 Toe to Bar 3×5 (15)
RPE: 4-5
RT: 8-9

Tactical Get up w/Kicks
Long Arm Reverse Rolls

Compensatory Yoga

COMMENTS: Weights used were approx. my 50% 1rm max… I was working on speed (in the pulls and turn over) and techniques – since it had been almost 10 weeks since I last played with the Olympic lifts… None of this is ooohhh – aaahhh… I  don’t expect to make it into the Olympics – especially at my age… 🙂

8/28

1st Session: (Morning; 40 minutes; No Intensity)
Joint mobility: Top to toes +
Flatfoot Squats: 10, In-the-Hole Hip Rotation 10/5/5
Modified Hamstring Curls 10reps L, R
Elevated Wheel Pose 1x
FCBD: Basic (slow 10 count holds)
Descending Shin Roll to Ascending Shin Roll from Flatfoot Squat 3x L, R
Balance Toe Squat

Training Log: 8/27/12

So, I’ve been asked by a few people to post my training log (though I’m not sure why – as I don’t think what I’m doing is all that). But here it is… I’ll try and keep it updated as often as I can – and as long as there’s interest.

Today is the first session of a new cycle, reintroducing the Olympic lifts (variants) back into my program. I have been working the Oly lifts for the last couple of years. Why? Three reasons: 1. to help develop explosiveness, 2. to help develop hip & knee extension (in explosive fashion), and because I find them fun.

I took most of the summer off from working them, letting my CNS take a “rest,” working on losing some bf, and putting some muscle on (down 10lbs overall, gaining 3lbs of muscle in eight weeks).

Now, I feel its time to get back to working them…

A further note: my training centers around four things: Mobility (joint mobility and yoga), Martial Arts (Muay Thai, Submission Grappling, <MMA>, and handheld weapons), S&C (for all said activities as well as life in general) and Play (movement development, martial arts gymnastics, hand balancing, movement flow, etc).

My training is just for me… Please don’t look at this and think, hey, if he can, I can… I’ve been training for A LONG TIME and while you may not know what it is, there’s a method to my madness…

If you have questions, please ask.

Caveat Emptor.

———————

1st Session: (Morning; 100 minutes; Moderate Intensity)
Joint mobility: Top to toes +
Flatfoot Squats: 10, In-the-Hole Hip Rotation 10/5/5
Modified Hamstring Curls 10reps L, R
Elevated Wheel Pose 1x (slow 20 count)
FCBD: Basic (slow 10 count holds)
Sprawls  L, R

3.2k Trail Run (15 minutes)
RPE: 5
RT: 9

SME/RM Resistance Session

A-1 Overhead Presses 1×10 w/2x16kg KB; 3×3 w/2x32kg KB (19)
A-2 Chin Ups 1×10; 3×5 w/45lb pack (25)
RPE: 4
RT: 9

B-1 High Bar Back Squat 1×10 w/165; 3×3 w/265 (19)
B-2 St. Leg Deadlift 1×10 w/80lb; 3×5 w/120lb (25)
B-3 Ab Wheel 4×5 (20)
RPE: 5
RT: 8-9

Neck Training:
1 Set of Four Way on Ground + Around the Worlds
Kneeling Neck Work

Compensatory Yoga

Hello, Is This Thing On?

So… It’s six months later and apparently I got lost in some kind of worm hole or something… The truth is, I have been spending the majority of my time on-line (when not doing research) on sites like Facebook and Twitter… Instant feedback is an alluring bitch… 😉

But now it’s time to revive this flagging beast… I gave it a rest, now it’s time for round three…

A couple of updates and then we’ll get started. The first is: I am completely healed up from last years injuries. Both my left wrist and my right adductor magnus are mended and doing well – thank you. And I have rebuilt my strength levels to at least where they were pre-injuries, as well as my flexibility and mobility. As I near 50, I am, more than ever, convinced that, along with nutrition, these are the “royal court” as far as quality of living goes… So EVERYTHING I do (you too) should go through a filter of: how will this effect these attributes? If positively – go for it. If negatively – stop now and get on with things.

Secondly: Life continues and life has been good the last few months.

That being said, there is the smell of change in the air… New training cycle for me – moving away from the weights a bit and back toward a combat sport emphasis. With continuing movement capabilities and capacities stretched and refined (of course). A new area of study: change psychology. And possible new directions in the business of training…

This summer is looking awesome! I’m never happier than when I am challenged.

So, if you’re reading this: welcome back!

Talk to you soon!

 

Lefty Trauma

After a few days of low grade pain, I finally went to a doctor today after my left hand swelled up… I got a series of X-rays, which didn’t show any bone damage… It looks like I tore a tendon in my wrist – under my thumb – working some BJJ against a 350lb training partner last Wed. night… Going to have to wear a brace for a while, and modify my training as I heal… I won’t know which tendon, or how bad for about a week, until the swelling goes down and I can get and MRI…

So, how is your day going? 😉