November Recap Part 2: Preparation

PREPARATION has been occupying more session time than ever before, and for good reason. Where I would deadlift once a week, now it's maybe once every three weeks. I might be able to increase that to fortnightly down the track. Right now I'm very, very aware of my spine complaint, and taking it as slowly as is necessary to keep it in check.

 

After my last deadlift session - the first serious one I've done in a year - I needed at least a week before my back felt more or less normal again. It wasn't what I'd call unmanageable. But I don't want to have to deal with it after every pull day. That is what all this time off and all the extra groundwork and core exercises are supposed to mitigate, as much as possible, at least. I do not think I'm pushing for too much too soon.

 

I just have to see where I'm at after this Thursday's session. 155 for 4 x 10. No belt, double overhand, of course. But I guess I'll pack the Inzer just in case I actually need it to finish the program.

MOBILITY & AGILITY Tuesday November 23rd

Stretch spine, adductors, glutes, biceps

PRE-TRAINING

Kneeling hip flexor release: 2 p/side for 10 seconds each

Plank on hands: 2 x 30 seconds

Resisted hip flexion isometric: 2 x 10 seconds p/leg

Curl up with adductor stretch: 2 x 10

CORE & TENDONS

Axe-swings (l&r):

40.5 kg x 10

49.5 kg x 3 x 10 PR

Chest press machine (p/h):

15 kg x 10

30 kg x 2 x 10 TPR

DB side raises (p/h):

15 kg x 5 x 10 PR

DB curls (p/h):

15 kg x 3 x 10 TPR

Triceps push-downs:

90 kg x 10 narrow grip

45 kg x 10 rope w/extension

repeat

CARDIO:

assault bike: 5 mins @ +55 rpm

GOJU RYU Okinawan weapons training Saturday November 20th

Bo, Sai, Tonfa Kobudo: 90 mins

GMs & ACCESSORIES Tuesday November 16th

Stretch spine, quads, adductors, bicep tendons

Axle good mornings:

47.5 kg x 10

70 kg x 4 x 10

Chest press machine (p/h):

15 kg x 10

27.5 kg x 2 x 10

10 kg x 15

DB front raises (p/h):

10 kg x 3 x 10

Superset w/DB curls (p/h):

15 kg x 3 x 10

CARDIO

assault bike: 5 mins @ +50 rpm

November Recap Part 1: Acceleration

THERE'S been some decent progress made so far this month. I pulled 150 kilograms for four sets of ten - double overhand, no belt - which was a personal record for volume at that loading with six metric tonnes moved. I did not walk away from it completely unscathed... I had in fact programmed a fifth set, but I knew my back wouldn't take it after what turned out to be a mild lumbar strain towards the end of the fourth. I am also steadily increasing loading and volume in other areas and kobudo is feeling a little more comfortable.

 

So far, all the people I have met at Swan Hills Goju Ryu have been really nice. They go out of their way to give me beginners instructions alongside the rest of the class. This time next year they will be sending a team to Okinawa to compete amongst the highest levels of the discipline. I know I won't be anywhere near good enough to compete in just one year, but I'd sure like to go with them for the experience.

 

S.P.D. Sunday November 14th

Stretch: everything!

Axle squat to box:

47.5 kg x 10

97.5 kg x 4 x 10

Axle OHP:

47.5 kg x 3

55 kg x 4 x 10

Romanian deadlift w/barbell: 

90 kg x 4 x 10

CARDIO

Tonfa Kobudo: 

10 mins

 

GOJU RYU Okinawan Weapons Training Saturday November 13th

Bo, Sai & Tonfa Kobudo: 

90 minutes

 

MOBILITY & AGILITY Tuesday November 9th

Stretch: spine, adductors, glutes, biceps

PRE-TRAINING

Kneeling hip flexor release: 2 p/side for 10 seconds each

Plank on hands: 2 x 30 seconds

Resisted hip flexion isometric: 2 x 10 seconds p/side

Curl ups with adductor stretch: 2 x 10

CORE & TENDONS

Axe-swings (p/side):

36 kg x 10

40.5 kg x 10

45 kg x 10 TPR

DB side raises (l&r):

12.5 kg x 35, 20, 15 PR

DB curls (l&r):

12.5 kg x 4 x 10

9 kg x 10

Triceps pushdowns:

90 kg wide grip x 10

45 kg rope x 20

repeat

CARDIO

Assault bike: 

5 mins @ +55 rpm

 

PULLS Sunday November 7th

Stretch: spine, adductors, quads, hamstrings, biceps

Deadlifts w/barbell:

60 kg x 10

100 kg x 3

130 kg x 3

150 kg x 4 x 10 PR no belt, double overhand

Face-pulls: 

45 kg x 5 x 20 PR

CARDIO

Assault bike: 

5 mins @ +50 rpm

MOBILITY & AGILITY Tuesday November 2nd

Stretch: spine, adductors, glutes, biceps

PRE-TRAINING

Kneeling hip flexor release: 2 p/side for 10 seconds each

Plank on hands: 2 x 30 seconds

Resisted hip flexion isometric: 2 x 10 seconds p/side

Curl ups with adductor stretch: 2 x 10

CORE & TENDONS

Axe-swings (p/side): 

36 kg x 5 x 10 PR

DB side raises (l&r): 

12.5 kg x 30, 20, 10 PR

DB curls (l&r): 

12.5 kg x 4 x 10 TPR

CARDIO

Assault bike: 

5 mins @ +55 rpm

October Recap: Goju Ryu Okinawan Weapons Training Begins

GOJU RYU Okinawan Weapons Training Saturday October 30th

Bo, Sai & Tonfa Kobudo: 90 minutes

ACCESSORIES & MOBILITY Thursday October 28th

Stretch spine, legs, adductors, bicep tendons

Axle Good mornings:

30 kg x 10

60 kg x 5 x 10

Chest press machine (p/h): 

15 kg x 3 x 15

Tonfa Kata: 20 minutes

SQUAT PRESS DEADLIFT Tuesday October 19th

Stretch spine, legs, adductors, bicep tendons

Axle Squats:

10 kg x 10

50 kg x 10

90 kg x 5 x 10 TPR

Axle OHP:

40 kg x 3

50 kg x 5 x 10

Axle Romanian deadlifts: NA

MOBILITY & AGILITY Thursday October 14th

Pre-training

Kneeling hip flexor release: 2 p/side x 10 seconds

Plank on hands: x 2 x 30 seconds

Resisted hip flexion isometric: 2 p/leg x 10 seconds

Curl ups with adductor stretches: 2 x 10

Core and tendons

Axe-swings (l&r): 31.5 kg x 5 x 10

DB side raises (l&r): 10 kg x 5 x 10

Super-set w/DB curls (l&r): 10 kg x 5 x 10

Cardio

Tonfa Kata: 20 minutes

Assault bike: 5 mins @ +50 rpm