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Personal Journals discussion on Strength and Endurance Returns., within the Members Section; Sorry I haven't been keeping up with the journal. The end of the Fiscal year is coming up for me ...


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Old 09-18-2008, 07:41 AM   #91
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Sorry I haven't been keeping up with the journal. The end of the Fiscal year is coming up for me and I'm having some problems at work getting everything done.
As for working out:


Monday's Workout
MMA 1 hr
BJJ 1 hr


Tuesday's Workout
Muay Thai 1 hr
Submission wrestling 1 hr


Wednesday's Workout
Yoga 1 hr


OVERVIEW
Monday was amazing. The MMA class was great and I was getting some great takedowns when we did some sparring drills on one of the guys that is a blue belt in bjj but has very little striking. BJJ was tough after MMA with lots of sparring.

Tuesday was just as good but for different reasons. I really pushed myself in the Muay Thai class and my calves still hurt. At the end of the class I realized that my shorts could no longer absorb sweat. I had to go into the bathroom and ring them out since I didn't have another pair on me for the Sub wrestling class. It had to have been a half cup of sweat easily. The Sub wrestling class was great. All be did was warm up for a little and sparred for 6 six minute rounds with 1 minute break inbetween. The instructor said if anybody stopped or wanted to take a longer break that they should leave because class is done for them. Talk about motivation.

Wednesday was very relaxing and I needed it. Yoga was great and I was able to work out the kinks in my legs and hips.

I'm going out of town for a couple of days but I should be able to still workout. Hopefully next week I can get my other private lesson from my coach and start lifting heavy again. See you guys later.

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Old 09-18-2008, 10:50 AM   #92
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Sounds like a great time Dave. Makes me want to do cardio...kind of.
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Old 09-22-2008, 02:36 PM   #93
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Monday's Workout

BB Squats: 5x5 @ 225 lbs
BB Bench: 5x5 @ 185, 205, 205, 225, 225
BB Hanging Cleans: 5x5 @ 95 lbs.
BB Curls: 3x6 @ 95 lbs.


OVERVIEW
Well, I'm getting back into heavier lifting and seeing if I can stay patient enough to steadily work the weight back up and not kill myself, like so many other times. Just tried to keep the weight moving and the rest at 60 seconds. The workout was good, and by good I mean I didn't try to pick up where I left off and slap on 315 and bang out reps on squat and kill my back. I'll start to clean up the weight jumps and keep in line with what the intermediate 5x5 program has for Mondays and Fridays. I'll also be changing to regular Cleans instead of Hanging, the weight was lighter than I thought and I was running out of time so I didn't want to waste time changing the weight.
I'll also be trying out some Crossfit workouts for cardio Tues. and Thurs. and see how that works out.
It is the end of the Fiscal Year for the Gov. so I'm starting to feel the pressure and don't know how many times I'll be able to go to my MMA gym. On a side note, I do have a competition or two coming up and I want to get down to 190 and see how I do on the mat at that weight, it will be the lightest I've ever competed in. Right now I'm at 213 upon waking up, which is usually when I would have to weigh in for a match so that is what I go by. I'll keep you guys updated on my fat loss.
Till next time.
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Old 09-22-2008, 03:16 PM   #94
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good luck...with the weight and comp
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Old 09-24-2008, 12:31 PM   #95
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Wednesday's Workout

One Legged Squats: 2x9
BB Deads: 4x5 @ 225
BB Thrusters: 3x10 @ 95 lbs. (I'll explain)
DB Curls: 3x10 @ 50 lbs.
DB One armed Overhead Extensions: 3x10 @ 50 lbs.

Abs:
Crunches 3x20
Side to Side cherry pickers 3x20 @ 12lbs. med. ball
KB pass in-between legs 3x30 at 8kg
Reverse crunches with a stability ball 3x20


OVERVIEW
I wanted to work on my balance and ankle stability so one legged squats was something that popped in my head. These are very tough, even with a 4 inch stepper to sit down on with every rep. Deads felt great, I can't wait to ramp up the weight and get back to repping out 315. Just an fyi, my max on Deads was 3x8 @ 315. So that is what I'm shooting for along with 405 with squats @ 3x3.

Thrusters is something I saw on a Crossfit site. What you do is clean a BB, this would be your start position, and do a front squat and once you come up you do a push press, then squat again and push press again once your legs are almost strait. This killed me and made me feel so weak. The workout I want to do is from Crossfit called Fran. It is Thrusters at 95lbs super setted with pull-ups for 3 rounds. One round for 21 reps, second round 15 reps and the last one is 9, doing it as fast as you can for time. I was huffing it just trying to do my test sets. Expect more endurance type workouts as I get closer to my comp.
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Old 09-24-2008, 12:46 PM   #96
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What a coincidence...I've just started really making some serious goals with one-legged squats. I've been doing them to a box for a bit and I just found I could do some pretty good ones freestyle with full rom. So I'm setting a rep goal of 15 or so and then moving on...

It's a great idea because it should promote just the kind of stability AND mobility you need at the hips and ankles and that will go a long way toward keeping the knees healthy.

BTW, Dave, if you aren't already it's exceptable to hold a 5 pound plate out in front of you to help with balance.

One legged deadlifts would be a good idea as well. Basically, "romanians" on one leg...

LOL, Pavel's "The Naked Warrior" is a whole book devoted just to one legged squats and one-arm push-ups. So nobody buy that, haha....

Good luck with your thrusters.

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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.
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Old 09-24-2008, 05:31 PM   #97
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Looks like a killer workout . Do you time this each time you do it ?

I can see a 405 squat coming and much higher for you dead.

Good stuff !

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Old 09-25-2008, 05:57 AM   #98
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Quote:
Originally Posted by Eric3237 View Post
What a coincidence...I've just started really making some serious goals with one-legged squats. I've been doing them to a box for a bit and I just found I could do some pretty good ones freestyle with full rom. So I'm setting a rep goal of 15 or so and then moving on...

It's a great idea because it should promote just the kind of stability AND mobility you need at the hips and ankles and that will go a long way toward keeping the knees healthy.

BTW, Dave, if you aren't already it's exceptable to hold a 5 pound plate out in front of you to help with balance.

One legged deadlifts would be a good idea as well. Basically, "romanians" on one leg...

LOL, Pavel's "The Naked Warrior" is a whole book devoted just to one legged squats and one-arm push-ups. So nobody buy that, haha....

Good luck with your thrusters.
I've seen vids of people doing one legged squats with KBs... I'm going to work my way up to that and I definitely think 15 reps is a good goal. I'll be adding weight in maybe 2 weeks, I'm trying to get the reps up and work on just going rock bottom. My balance is pretty good so far.
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Old 09-25-2008, 06:03 AM   #99
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Quote:
Originally Posted by TALO View Post
Looks like a killer workout . Do you time this each time you do it ?

I can see a 405 squat coming and much higher for you dead.

Good stuff !
This time around I didn't, but next time I will be timing myself.
For deads I'm really trying to not use straps to work on my grip strength. The main reason I want to work on grip is for Judo throws and Grip fighting. If you have a death grip then no one can get away from you.
I don't know how long I can hold out before I have to use straps but we'll see. If I have to start using straps then I'll have to do more substitute grip work. Right now I use a 250lbs gripper and do random forearm work.
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Old 09-25-2008, 06:06 AM   #100
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Dave, with the 5 pound weight I meant just for balance. Especially if your going down to a bench or something at first and sitting on it...the weight won't really register it'll just help keep you upright.
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