December Recap Part 2: Nearly Done With '21

I MISSED my last kabudo training session for 2021 as I was so exhausted. My sleep lately has been pretty bad. I might get four or five hours of restless sleep before my body wakes me up, usually around 6AM. As of Monday the 20th I am officially on leave, so I'll be trying to get on top of my exhaustion while also putting more time in the gym, now that I have the opportunity.

I've swapped standard bench press back into my Good mornings and accessories template since I'm pretty sure the chest press machine is exacerbating the bursitis in my left shoulder. I am hoping the low loading, high volume free weight presses will help to correct this.

The volume work is starting to pay dividends. I'm feeling stronger than I have in a year or more.

 

GMs & ACCESSORIES Tuesday December 21st

stretch spine, legs, adductors, biceps

Axle Good mornings:

50 kg x 10

80 kg x 4 x 10

*switch* to Bench press:

20 kg x 10

60 kg x 5 x 10

DB front raises (p/h):

5 kg x 10

8 kg x 10

10 kg x 5 x 10

EZ bar curls:

27 kg x 5 x 10

CARDIO

Assault bike: 5 mins @ +60 rpm

 

MOBILITY & CORE Thursday December 16th

stretch spine adductors, glutes, biceps

PRE-TRAINING

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

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 (p/side):

22.5 kg x 10

36 kg x 10

49.5 kg x 3 x 10

forty five degree back raises:

bodyweight x 2 x 10

Chest press machine (p/h):

15 kg x 20 - left shoulder issue

DB side raises (l&r):

15 kg x 20, 20, 10

DB curls (l&r):

15 kg x 4 x 10

Triceps pushdowns:

90 kg wide grip x 10

90 kg close grip x 10

45 kg rope x 10

repeat

CARDIO

Assault bike: 5 mins @ +60 rpm

SPD Tuesday December 14th

stretch spine adductors, glutes, shoulders

Axle squat to box:

50 kg x 10

90 kg x 5

120 kg x 4 x 10

Axle OHP:

35 kg x 5

55 kg x 3

65 kg x 3 x 10

Romanian deadlift:

70 kg x 5

100 kg x 4 x 10

CARDIO

Assault bike: 5 mins @ +55 rpm

December Recap Part 1: Volume Up

KABUDO Saturday December 11th

This class we focused on Bo

 

PULLS Thursday December 9th

Stretch spine, adductors, quads, hamstrings

Deadlifts w/barbell:

65 kg x 10

105 kg x 5

135 kg x 3

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

Face pulls:

45 kg x 4 x 20

Seated rows (wide grip):

52.5 kg x 10

60 kg x 4 x 10

Hamstring curls (p/l):

10 kg x 2 x 20

 

MOBILITY & AGILITY Tuesday December 7th

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 per leg

Curl ups: 2 x 10

CORE & TENDONS

Axe swings (p/side):

36 kg x 10

49.5 kg x 3 x 10 PR

Chest press machine (p/h):

15 kg x 10

32.5 kg x 3 x 10 TPR

DB side raises (l&r):

15 kg x 5 x 10 PR

DB curls (l&r):

15 kg x 4 x 10

Triceps pushdowns:

90 kg wide grip x 10

90 kg close grip x 10

45 kg rope x 10

repeat

GMs & ACCESSORIES Saturday December 4th

Stretch spine, quads, adductors, shoulders

ACCESSORIES

Axle Good mornings:

50 kg x 10

75 kg x 4 x 10

Chest press machine (p/h):

15 kg x 10

30 kg x 3 x 10

15 kg x 15

DB front raises (p/h):

10 kg x 5 x 10 TPR

DB curls (p/h):

15 kg x 4 x 10 TPR

Cardio: assault bike 4 mins @ +65 rpm PR

November Recap Part 3: More Good Omens

MORE weight lifted than last pull session means another legit personal record for volume. I've moved 300 kilos for five, 280 for six, 260 for eight, and 250 for (let's just fucking call it) ten repetitions. Anything below, say, 220, has been in the warmup sets range and so not something I've focused on like this before. The last set I did consider belting up, but actually thought it would be more of a hindrance than anything. I hit each rep slowly and really thought about driving as much as possible with my legs, my back as rigid as possible. The last few were tense, but I got them done. Six thousand, two hundred total kilograms moved, not including warmup sets of course. And no back complaint.

Goju Ryu was closed on the weekend while they conducted grading at their other dojo in Bridgetown, so I attempted some of the Bo and Tonfa kata I've learned thus far at the gym. The next week I got some much-needed dry needling done (it's been like a year??) and was instantly moving better.

SPD Tuesday November 30th

Stretch: spine, adductors, quads, hamstrings

Axle squat to box:

50 kg x 10

80 kg x 3

110 kg x 4 x 10

Axle OHP:

40 kg x 5

60 kg x 2 x 10, 1 x 8

Barbell romanian deadlift:

70 kg x 5

95 kg x 4 x 10

KABUDO Saturday November 27th

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

CARDIO

Bo & Tonfa Kata: 30 mins

Assault bike: 5 mins @ +60 rpm TPR

PULLS Thursday November 25th

Stretch: spine, adductors, quads, hamstrings

Deadlifts w/barbell:

65 kg x 10

105 kg x 3

135 kg x 3

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

Face pulls:

45 kg x 4 x 20 PR

Hamstring curls (p/l):

10 kg x 2 x 20