02/march Run with dogs (complete contrast to last night,cold rain and wind,cut it short as the dogs were making it obvious they'd had enough!) 1.5m,upped the pace,sprint last 50.
Well bubs, lemme tell ya [takes a massive swig from a 40]: nuthin. That's probably as much Lahey as I could come up with within the TOS... There is a version of bent over row where you don't put the bar down between reps, but that can have a tenancy to reduce range of motion over the set. 'Unloading' at the bottom allows you to reset/relax your traps/rhomboids/lats etc so you can 'pull from the centre of your back' at the bottom (SoKKlab's cue) and squeeze your shoulder blades together at the top, very similar to a pull/chin up, but horizontal!
03/march Run with dogs(rain and clouds had cleared,another starry evening) 1m 3x10 leg raises 30x squats plank 60s, side plank,one arm raised 45s each side 30x press ups(fingers) 30x star jumps 1m 3x10leg raises 30x squats plank 60s, side plank,one arm raised 45s each side 30xpress ups(wrists) 30x star jumps 1m,sprint last 50 5x pull ups(seems to be my limit for now) Neck,shoulder,waist,knee,ankle,wrist rotations. wall/floor stretching on bag,kicks each leg 30x thai 30x hook 30x turning 30x front,push (with tan sau) 30x side,low (with bong sau) 5mins on bag,(no gloves) striking/conditioning;backfist,ridgehand,sunfist heel palm,turning elbow
Run with dogs(pleasant;calm and clear like last night.)Bit of a rush to go out this evening so; 3m,no intervals,sprint last 50 then off to taiji
05/march Run with dogs(nice again,hopefully a settled dry spell for a while at least) 1m 30x press ups(fingers) 30x squats 3x10 leg raises 25x star jumps side plank,arm raised 1min each side 1m 30x press ups(wrists) 30x squats 3x10 leg raises 25x star jumps side planks,1min each side 1m,sprint last 50 5x pull ups pair db,s; standing flies 5x3 6 chest flies 3x5 6 single db; oh ext. dble handed 3x10 6 bar; back squat 3x10 20 clean 3x10 20 3x5 24 clean&press 3x5 20 ft squat 3x10 20 upright row 3x5 20 (got no rack for RDL,s harry ) oh press 3x5 20 bicep curl 3x5 16 1x10 14 5x pull ups
06/march Run with dogs(still mainly clear,spot of drizzle,chillier) 3m,no intervals,sprint last 50. Quick bite to eat then off to taiji.
07/march Bit of a late finish at work,didnt get out till half six but lovely evening for running again;warmer,clear bright nightsky 1m 30x press ups (fingers) 30x leg raises 30x squats side plank,one arm raised 1min each side,front plank 1min(cont.) 30x crunches,knee to elbow 1m 30x press ups(wrists) 30x leg raises 30x squats planking as above 30x crunches,knee to elbow 1m,sprint last 50 ba duan jin 5xpull ups
For RDLs you can just pick it up off the floor (as you would need to for rows), then do your set from the top down without touching the floor between reps (to help keep your back neutral), then put it down at the end How's starting strength going?
I've not got too far yet ,only really read the squat section properly so far and skimmed some bits ahead.I'm thinking to skip the deadlifts for now as I'm not sure I have sufficient weights at the moment(approx. 45 kg)and read the learning the lifts section to see if I need to amend anything to get me on the programme,so to speak! I've added clean and press and kept to comfortable weights for now,I'm in no rush and am enjoying the extra dimension to my training and the new stuff to find out about! Also added some side planks and squats and maximised my pull ups-target is now six! I'll give the RDL's a go as described,but I really need to get/make myself a rack-another little project to get on with,alongside finishing my wooden dummy,quite apart from the work stuff; French doors to finish...(list goes on)
More of a woodworker than metalworker-thought it might be possible to make with laminated ply ? :thinking: 08/march Run with dogs at dusk,my favourite time of day as sun is setting on the horizon and light slowly fading,another beautiful evening. 3m,no intervals,sprint last 50,felt really comfortable like I'm getting back to my peak fitness level. 10 mins on bag no gloves,striking/conditioning(backfist,ridgehand,heel palm chain sunfists,turning elbows) 6xpull ups single db; standing flies 5x3 6 chest flies 3x5 6 hammer curls 3x5 6 oh ext. dble handed 3x10 6 single arm row 1x50 6 bar; back squat 3x10 24 rdl's 3x5 24 clean 3x5 24 clean&press 3x5 24 ft squat 1x10 24 3x5 24 bicep curl 3x5 16 8x chin up(not fully extended,palms out) plank one arm/leg raised(killer this!)1min each side,ft plank 1 min,cont. 30x leg raises 30x press ups(fists) stretches/core rotations ba duan jin
Like I said I'm a woodworker I've got lots of ply available,two or three 3/4" strips laminated together with glue would be plenty strong enough. Same sort of idea as the one below(sections made of two pieces of 5"x1" s/wood glued together).I'd make a jig to cut either holes or teeth to put pegs in or hang a bar off. http:www.home-gym-bodybuilding.com/image-files/homemade-power-rack-shawn-1.jpg Yesterday took it easy; spent the morning hoeing the veg patch and preparing seedbeds.Later walked the dogs,then spent the evening with my dad. 10/march Run with dogs(still dry and clear but with a cold wind) 1m 30xpress ups(fists) 30xsquats 30xleg raises side plank,one arm/leg raised 1min each side,ft plank 1min(cont) 30xcrunches,elbow to knee 1m repeat above seq.(press ups, wrists) 1m,sprint last 50 some taiji(lao joia sect.1,2,3) 6xpull ups(hung at btm after five for long pause then managed to grind another one out,same as yesterday-new target seven!)
Ah, Noo tha is canny! LOL. I wouldn't mind having that there. Looks very solid - you easily fooled me - I'd sworn it made from four two corner studs and a couple of 2inch plate lintels (headers). I tried laminating a countertop once - then I learnt why everyone said to call an expert for those! When you manage to get 'round to making it, post a few in progress poses for us, then?
I was planning on doing that ,also some pics of my wooden dummy in progress and finished article. So much to do, so little time !
12/march Yesterday; run with dogs,3m,no intervals.Later went to taiji class. Today; 1m 30xpress ups(fingers) 30xleg raises 30xsquats side plank,one arm/leg raised 1min each side,ft.plank 1min(cont.) 30xcrunches,elbow to knee 1m repeat above seq.(press ups wrists) 1m,sprint last 50 5xpull ups single db; oh ext dble handed 3x10 6 standing flies 5x3 6 chest flies 3x5 6 hammer curls 3x5 6 bar; oh press 5x3 20 1x3 24 ft squat 3x5 20 RDL 3x5 20 1x5 24 clean 3x5 20 1x5 24 bk squat 3x5 24 3xchin ups (fully extended,pause at btm,palms facing out). Having re-assessed my pull up form I thought I'd do the same with chin ups to give me a target for improvement. I should probably do these first while I'm fresh, being the most demanding
14/march Yesterday;run 3m,sprint last 50. later kf class. today; 4x chin ups 10 mins on bag,no gloves, just kicks to start;hooks,turning ,side then single/double jabs then jab/cross,turning hook kick(head) jab/cross ,turning kick(ribs),backfist/ridge arm 6xpull ups single db; oh ext.double hand 1x30 6 bar; RDL 3x5 24 clean 3x5 24 back squat 3x10 24 oh presss 3x5 20 ft squat 3x10 20 bicep curl 3x5 20 pair db's; standing flies 5x3 6 chest flies 3x5 6 single arm row 1x50 8 5 mins skipping freestyle(mainly just running on spot,managed approx. 4 mins without catching the rope-pretty good form for me )
You're referin to Mokujin, then? Or maybe Yip Man's mook jong? LOL Yer bones be a sight greener than mine in either case!
Yes mate,a mook jong I'm making from an old telegraph pole that I saved from a barn I was working on.It's quite a tricky piece of carpentry to cut the arm/leg holes at the correct angle(relative to each other) and parallel through the section;I've made a long ply box on which I've set out the centreline and all the mortices either side.Then it's drilling the holes with a long auger bit and squaring with a long sharp chisel. I like the idea of having my own custom dummy today worked till midday,then afternoon kf training session got back,went for run with the dogs.Clear,bright evening with shadow from the full moon(weathers been fantastic today) 2m,sprint last 50 lao joia ba duan jin
