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 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

Welcome to 50!

Phew. I am finally sitting down.

The last few weeks have been a whirlwind. On the Fourth I turned 50. I took a few days off to relax and play… Hanging out with family and training. Then back to work, helping my clients meet their goals…

A couple of weeks ago I went to Keystone with my lovely wife. Where we spent five nights and most of six days sweltering in our room at night, eating delicious food, and going to seminars. She went to a sewing seminar put on by Silhouette Patterns.

I spent at least 6 hours a day refining my kettlebell techniques, learning some new bodyweight exercises (as well as refining many that I already knew), dabbling for a couple of hours in the Olympic snatch (more refinement), and getting to learn the basics of Active Isolated Stretching (AIS).

Get back home and jump into work, where I find out two of our trainers have quit… So gotta pick up extra clientele – 4 new clients, along with my regulars – not a bad thing at all!

I am about two days from finishing round two of a hypertrophy cycle. I am currently setting up a new cycle that will start on Saturday. Muay Thai and pistol work are hot and grooved, while Jiu-jitsu is cold (I have only been on the mats three times since FightFit stopped at Golds back in March). I have even managed a few stick and knife sessions recently (Jared and Jarlo would be so proud! ;))…

I don’t know what 50 is supposed to feel like… But this isn’t exactly how I thought it would be when I was thirty… I feel like I could take on the world…

And maybe even win.

Tags 11/14/11

Since I seem to be spending the majority of my time on social media sites posting stuff, I thought I’d link those posts here on my personal site as well…
Good article on problem solving various types of “injuries.”
http://goldmedalbodies.com/whats-your-problem-strategies-training-injuries/

This is a followup to my last arti­cle (Training Related Injuries – Is it Serious, or Just a Tweak?) where we discussed if the diffi­cul­ties you are expe­ri­enc­ing in move­ment are seri­ous enough to warrant going to a physician.

Today, let’s go into further detail about:

  • How partic­u­lar injuries and condi­tions occur
  • What you can do to relieve them
Loved this from Jim Wendler: “Believe in yourself and be a motherf*cker – if you don’t no one else will. Have love in your heart and an axe in your hand. Hug and swing discriminately.” http://asp.elitefts.net/qa/default.asp?qid=157346&tid

Reading this, I find myself in good company: http://brainz.org/50-most-brilliant-atheists-all-time/

“Atheism is generating quite a lot of attention these days. Prominent atheists are getting the word out about their views in increasing numbers and generating lots of public debate on the proper place of religion in governments and societies in the modern world. And now more than ever, atheists have been able to network together and join forces because of the Internet.”

Almost There

I saw my doctor yesterday, in a follow-up to check out the status of my lungs after getting whooping cough. I am officially on the mend. My lungs are almost back to normal (in terms of inflammation and capacity). My doctor suggested a few more days of recovery (no going “balls-to-the-wall” in training). So nothing too extreme until next week; yoga, walks with my wonderful wife, maybe some light BW work, that’s all…

I can’t express to you how grateful I am to be off all the meds I was taking to fight the WC: steroid, antibiotic, inhaler (a first for me!), high level anti-inflammatory, cough suppressant… My liver needs a rest…

During my visit with my doctor something sideways happened that I think is going to help me – both as an athlete (performance wise), as well as personally – we got to talking about my blood work and what I am taking supplement-wise to alter certain profiles (cholesterol, triglycerides, HDL, LDL, testosterone, insulin, etc). She gave me some stellar advice on what to do, and take to achieve the numbers I’d like. So I am going to try her advice for the next three months and see what (if anything) changes in my profile(s)…

I am looking forward to getting back to training. I am missing both Jiu-jitsu and strength training. (How many of you can say that? :)) Plus I’ve got some specific goals to meet in the next 6-weeks, before our trip to Hawaii in mid-April.

**********
And now a quote that made me laugh out loud: “pro-lifers are the first to value the juice of a good steak.” ~ Brian Raney

Ciao for now!