Quicklog Weekend: about 7 hours kali including some teaching and plenty of training for my next grading Tuesday: deadlift max test - worked up to 1x175kg, 10kg pr Press - 8x50 (new 8rm), 8x47.5, 8x45 Chins - a few sets, not many reps
Thanks guys! Thursday last week - 'MMA Circuits' class: high intensity circuits with barbell, KBs, DBs, bodyweight and pad rounds, about 90 minutes all out sweat festival. Nothing too heavy, except kicks and knees. Weekend: taught a 2hr private kali lesson, bit of DIY, then about 3 hours training with a mate of mine (many pennies dropped with left and right hand trapping sets, reference points and fluidity/creativity - mind blown). Sunday morning more training in the park: double stick, single stick, largo mano stick, panantukan... Mainly grading preparation material, but it's all coming together rather well Monday gym: Deads - 3x70, 2x100, 2x120, 1x140, 3x2x150 felt good Hanging knee raised (paused at top) - 3x5 Press - 8x30, 4x40, 1x50, 7x45, 6x45, 6x42.5 Chins - 5,4,4,4,4 Front squat - 6x40p, 3x50p, 1x60p, 1x70p, 1x80p, 5x6x62.5 (30s rest between sets) BB Curls - 20x20, 12x13, 8x30, 15x20 Monday kali class - taught 1.5hr kali class on knife - good energy and attitude, and some good quality questions asked by my students. Very pleasing! Tomorrow: rest
Tuesday: REST! Well actually: eating, foam rolling while watching Vikings, yoga (slooooooow, nothing strenuous), and early sleep. Wednesday: warm up with power snatch, klokov presses, overhead squats, and a few one legged glute bridges. Front squat - 8x40p, 3x50p, 2x60, 2x1x70 (first one felt poor, second was better), 1x80, 3x2x90 Hanging knee raises (pause at top) - 3x5 Hang snatch high pull - 5x20, 5x40, 5x50, 3x60, 2x70 (I'll give this another couple of goes, but I may drop this in favour of normal warm up for deads, depending on total Workout B length) Deads - 2x100, 1x120, 1x130, 1x140 (flew up!), 21x1x132.5 (8 minutes' work) Press - 5x20, 5x30, 3x40, 1x50 (also flew up!), 3x8x42.5 Chins - 2x5, 3x4 BB curls - 20x20, 12x30, 7x30, 17x20 Total time - 62 minutes. Bit too long, but I could probably shave it down to 50 minutes without chat, or 45ish if I drop the HSHP... Meh, we'll see!
Saturday 2 hours kali teaching D) Gym: Bear squat - 3x20, 3x40, 2x50, 1x60 Push press (from power clean) - 3x65, 2x67.5, 1x70, 3x67.5, 2x70, 1x72.5, 3x70, 2x72.5, 1x75 I need to start these a bit lighter next time Hanging knee raises - 3x5 (sets of 6 next week) High bar squat - 5x20, 5x70, 5x60, 8x70, 6x72.5, 4x75, 8x72.5, 6x75, 4x80, 8x75, 6x80, 4x82.5 I need to put bigger jumps between the 8/6/4 waves next time, the 8 set was hard, and the 4 set was a bit too easy... Triple Paused Deadlift (2 second pauses: 1) just off the floor, 2) just below the knee, up to lockout (glute squeeze), 3) just before touching the floor again - maintain constant tension and good positioning) - 3x70, 2x90, 3x1x110
Monday Deads - 5x70, 2x90, 1x110, 1x130, 1x140, 4x2x150 Press - 5x20, 5x40, 2x50, 8x45, 7x45, 7x42.5, 7x42.5 Chins - 6,6,5,5,4,4 Front squat density - 5x40p, 3x60p, 2x70, 1x80, 6x6x62.5 (30s rest, 10 min 15s total for all front squats) BB curls - 25x20, 13x30, 8x30, 18x20 All done in 50 minutes After: 1.5h kali class, 2 new people, they enjoyed it and will be back next week. Getting closer to my initial target of 10 students
Tuesday - 1hr walking. A decent 30 minutes of quiet time before bed. Nice. Wednesday gym Front squat (what else?) - 6x20p, 5x40p, 4x50p, 3x60p, 2x70, 2x80, 4x2x90 Hanging knee raises - 4x6 Deads - 3x70, 2x100, 1x120, 1x140 (hook grip from here), 1x145, 25x1x132.5 (in 8 minutes). These were hard, none of the nice thin, springy bars were available. Boo Press - 5x20, 5x30, 4x40, 2x50, 3x8x42.5, 5+2+1 x42.5 (had to rest/pause the last set) Chins - 5x4 (lats dying) EZ curls / rope push down superset death - 5 or 6 sets, 10+ reps each (to almost failure), don't know how much weight. ARMS! Pfft, done in about 65 minutes in total, this is still taking a bit too long.
Friday - tried to buy some shirts for work. Nothing of the shelf fitted (apparently I'm not enough of a fatty), so I had to get the closest fit and take them to the tailor. 17.5in neck, 44in chest, 34in waist is not a common shape any more apparently. Also 'slim fit' usually means they don't fit over my forearms (stupid stick fighting). Saturday - did the class at the gym: Part 1: 200m run 6 pull ups 8 front squats with 60kg 8 hand stand push ups (or 16 plyo push ups) x10 rounds. Part 2 20s on 10s off, alternating between: man makers (burpee, renegade row and DB clean and press, with 22kg DBs) and plank variations (normal, suicide, one arm, one leg etc) x10 rounds Sunday - diy, pub after Monday - 10 mile walk with The Better Half, pub lunch in the sun (nice) Tuesday gym (back to the programme! ) Warm up with some power snatch, oh squat and klokov presses (empty bar, a few reps) Deads - 3x70, 2x100, 1x120, 1x140 (DOH), 5x2x150 (hook) Hanging knee raise - 4x6 Press - 5x20, 5x30, 3x40, 2x50, 9x45, 8x45, 6x45, 6x42.5, 5x42.5 Chins - 6,5,6,4,4,4,3 (Superset press and Chins, minimal rest) Front squat density - 5x40, 3x60, 1x70, 1x80, 7x6x62.5 (30s rest between sets, all 7 sets done in 5 minutes 15 seconds) It was a good high work rate tonight, whole thing done in 55 minutes. Walk home for all the food!
Because I'm a bit of a nerd, I have estimated the power output from my 'density' work of the last couple of sessions: Deads from last wednesday: 132.5kg, 0.55m ROM (floor to lock out), 25 reps, 8 minutes total, approx 1.25s for fastest rep work for each rep: mass x g x distance = 714.7 Nm (also Joules) == 170.8 cal Power for single rep: time = 1.25s, power = work/time == 571.7 J/s (also Watts) == 0.7667 hp (1 hp = 746 W) Power for whole set: 25 reps, 17,866 Joules (74.75 kcal - not much food!), 480 seconds, average power output of 37.2 Watts (a very dim lightbulb) == 0.0499 hp. Front squats from last night: 62.5kg, 0.7m ROM (rack to ATG), 42 reps, 5 minutes 15 seconds total, approx 0.8s for fastest rep work for each rep: 429 Nm (also Joules) == 102.5 cal Power for single rep: time = 0.8s, power = work/time == 536.3 J/s (also Watts) == 0.719 hp Power for whole set: 42 reps, 18,020 Joules (75.39 kcal - also not much food!), 315 seconds, average power output of 57.2 Watts (a slightly less dim lightbulb) == 0.0747 hp. So, in conclusion, I am nearly as powerful as 80% of a Draft Horse, but only for about a second and a bit. Hooray!
Thursday Front squat, breathing paused zombie to warm up - 5x20, 5x40, 3x60, 2x70, switch to regular - 2x70, 1x80, 5x2x90 Abs between front squat sets: Kneeling ab wheel roll out - 5,4,4 Paused hanging knee raise - 3x6 Deads - 3x70, 2x100, 1x120, 1x140, 1x150, (density in 8 minutes) 30x1x132.5 (phew!) Press - 8x30, 5x40, 3x50, 1x55 (easy), 4x8x42.5 (no rest pause necessary this time) Chins, between press sets - 8x4 (managed to get the volume in after the deads almost did me in) Arms superset (ez curl, rope push down) - 4 sets each, 20+ reps per set, some weight, no rest
Saturday play time - joined in the class at the gym: Main workout: 10x thrusters (40kg) 10x bench (60kg) 10x back squat (70kg) 10x rounds :cry: TRX ab finisher (20s on 10s off, 10 rounds) Sunday - 16 mile bike ride with The Better Half, about 2.5 hours, lovely sunshine Also, I've had the nod from the Viking about releasing a couple of videos I made of the last KSI seminar we put on in February, here's the longer one: http://www.youtube.com/watch?v=9_u0hWSTSaM Feedback welcomed
Monday gym Felt pretty damn sore after Saturday - front delts and pec minor from benching once every 6 weeks, but doing 6,000kg volume each time. I should stop being so stupid. Anyhoo, I took a volume deload today Deads - 2x1x100, 1x120, 1x130, 1x140, 1x150 Press - 5x50 Push press 5x50 BB row - 2x5x50 I watched an excellent Chris Duffin video on squatting cues over the weekend, so I had a go: Low bar squat - 3x40, 3x60, 2x80, 1x100, 1x110, 1x120 Good depth, good upright torso angle, no butt wink, no GM-squat, felt easy! Hmm... Here's the video (sorry for the short link, mobile app/1st world problems!): https://youtu.be/U5zrloYWwxw Kali class: single stick, mid range, mainly grading material, everyone is coming along, especially those who will be doing their examinations in June. I'm already nervous for them...
Thurday Was talked in to the 'MMA conditioning' class at the gym, got some strength work in first: Deads - 3x60, 3x100, 2x120, 1x130, 1x140, 3x3x150 1.5 hrs conditioning class: circuits and pads, loads of stuff. Highlights: bruised someone's forearms through the thai pads when kicking for power
Friday, 15 minute low bar squats - 5x20, 3x60, 3x80, 3x100, 3x110, 2x120, 1x130, 3x130 (pleased with this), 3x3x100. Short rest periods
Saturday morning, don't feel too sore or tired from the last few days, which is nice. #fastshow Front squat - 5x20, 3x40, 3x60, 2x70, 2x80, 3x3x90 Press - 6x20, 4x30, 3x40, 1x50, 1x55, 8x45, 7x45, 7x42.5 Chins - 5,5,5,5,5,5,4 I managed to bodge together a T bar row setup using a rope and standing on bumper plates. Not pretty but it'll do T-bar thing: 10x20, 10x30, 10x40, 10x45 Straight arm dips with a squeeze at the top - 4x10 Beach pump: BB curl/rope push down/DB laterals - 3 sets, 20+ reps, some weight Finisher - paused front squat count down. Do 6 reps, pause the 6th for 6 seconds, do 5 reps, pause for 5 seconds, etc down to 1. 21 total reps, 21 seconds pausing, no re-racking. Did it with 40kg. Only just. Try it
Is there a particular advantage to using the Tbar row machines? I tried that once, and didn't think it any more effective or useful than old-fashioned bent over rows.
Yeah there's not a huge difference, it's all very similar motion. T-bar is a bit easier at the top because the centre of mass moves towards your feet as well as up, meaning you can overload the bottom of the motion - kind of a scap retraction/lower trap/mid trap and rhomboid thing, which is what I wanted. Hence the straight arm dips too My set up isn't a machine though, it's a barbell with plates on one end, the other end put somewhere it won't slide away, our gym doesn't have a T-bar attachment, you can just hold the bar with your hands, but I put some rope around and stood on bumper plates to lengthen the ROM and keep constant tension through the set.
Sunday: 5 hour Kali seminar with my teacher Matt, took one of my students along so he could meet some of the other UK guys, experience some different training partners and see me being the 'demo guy'/rag doll for once... We covered panantukan (I get punched in the face and body), sikaran (I get kicked in the legs, body and head), kari silat (I get hit, disrupted, taken down and locked), empty hand vs stick (I get hit with the stick when I don't move fast or far enough), and espada y daga (I get stabbed when encroaching too closely). All the guys are working nicely towards the gradings in June - good times! Monday: (my) kali class, boxing, working on head and body movement, counter punching against a rear cross with follow ups, finding holes in your opponents guard for your left hand (jab/cross/hook, jab/cross/upper cut, or jab/cross/body hook), then trying to deliver a cross counter and follow up in the middle of the 'find the holes' game. It's a pretty good formula: naked technique, work on mechanics, create a controlled amount of chaos, try to get your technique going during the chaos. Q: What happens if he hits you? A: It's a fight, expect it and execute your plan to deal with it!
Wednesday gym, although I had pretty low energy (9 hours driving yesterday - woo!), but went anyway: Deads - 3x70, 2x100, 1x120, 1x140, 4x3x150 (these were not fun, first rep of each set felt super heavy, but the rest were OK) Press - 6x20, 6x30, 4x40, 1x50, 1x57.5 (the bar was slow, but didn't stop), 8x47.5, 7x47.5, 7x45, 6x45 Chins - 5,4,4,5,4,5,5,4 (got better as the sets went on) Front squat - 4x40, 4x50, 2x60, 1x70, 1x80 (easy peasy), 6x6x65 (strict 30 seconds rest between sets, 4.5 minutes to complete all 6 sets - quad pump) Arms - 5 sets, continuous alternating between rope push down and EZ curls, 20-50 reps per set, small amounts of cheating or mechanical advantage drop to get to 20 reps on some sets, max reps on others if I got to 20 with some to go. Meh. Food and sleep time
Saturday morning gym, not used to training in the morning: Warm up - goblet squat (2x10), glute/VMO rocking, BSS, hip aeroplanes, goblet squat Front squat - 5x40, 3x60, 2x70, 1x80, 4x3x90 (first set hard on torso but easy on legs, last three sets easy on torso but hard on legs) Deads - 5x70, 2x100, 1x120, 1x145 (super fast), 22x1x135 (max singles in 8 minutes, started too fast and got to about 12 reps fairly easily, after that things slowed down a lot...) I felt pretty shattered after the deads, so I just did a bit less afterwards, and replaced chins with t-bar row. Press - 8x30, 4x40, 1x50, 5x8x40 (45 - 60s rest) T-bar row - 10x20, 10x30, 10x40, 10x45, drop set of 6x45, 4x40, 13x30 Arms - 150 total reps each way (rope push down and EZ curls), split across about 4 sets. Sunday - 4 hours kali training with my mate, panantukan (filipino boxing) sparring (light contact - try to work in new ideas), single stick sparring (light contact too - try to close the range to punch and kick, without losing focus on stick). A bunch of trapping flow drills - right and left side, flowing to upper body joint locking with head control for extra nastiness. Stick and knife classical drill ("numerado" - by the numbers). Good times!