THERE were years I devoted a significant amount of time to this blog. Not only to track my progress as a strength athlete but to record the feats of athletes and the spectacle of Strongman events in the state. How times have changed. Now I use this blog for its original purpose: as a record of my training... something to look back on and refer to in years to come, purely and simply. While I have not competed in strength sports since 2018, I have more recently been exploring other disciplines.
Since late last year I have been studying traditional Okinawan weapons kobudo at Swan Hills Goju Ryu. I've attended as many Saturday classes as I could. There's been a couple of COVID-related scares but, lucky for me, I have yet to contract it. My septum is deviated (I breathe through one nostril most of the time) and I have what is categorized as 'extremely severe obstructive sleep apnea', which makes the C-PAP machine essential for me to sleep without choking. This all means that I'm in a high risk category. Hopefully I don't ever have to find out what tracheal intubation feels like.
Tonight's session was all about accessories, including a few that have been neglected in recent months. I performed 43 sets all up, plus cardio, which is nearly a dozen more sets than I have performed in any previous training session, ever. I have detailed files.
Speaking of detailed files: I was very recently told that the Stand or Submit yoke (which is still rigid AF after several years and is easily the best yoke I have used in competition or training) weighs just 140 kilograms, not 170. So pretty much all my yoke walk stats since moving to Legendary Lifting are 30 kilograms too heavy. I would simply dismantle and weigh each piece of it, but my gym no longer has scales. So I'll just assume it's 140 kilograms unladen going forward.
As a side note, I have made some minor changes to how I write up my routines: I am still doing stretching and mobility work prior to each session, but I no longer see the point in recording it here. Same deal with calories burned on cardio days.
It is distressing to me how each year passes faster than the last.
ACCESSORIES Thursday May 19th
Axe swings (l&r):
27 kg x 5 x 10
super-set w/Face pulls:
45 kg x 5 x 20
Seated rows (free handles):
60 kg x 5 x 10
super-set w/Lateral pulldowns (MAG grip):
45 kg x 5 x 10
Cable front raises (l&r):
9 kg x 5 x 10
Cable side raises (l&r):
9 kg x 10
4.5 kg x 4 x 10
Preacher curls:
22.5 kg x 5 x 10
super-set w/Triceps push downs (wide grip):
90 kg x 3 x 10
DB curls (right only):
10 kg x 2 x 10
8 kg x 10
6 kg x 2 x 10
CARDIO
Assault bike: 5 mins @ +55 rpm
GOOD MORNINGS, PRESS & ACCESSORIES Tuesday May 17th
Axle good mornings:
20 kg x 10
60 kg x 5
90 kg x 5
105 kg x 3 x 10
Axle OHP (strict):
20 kg x 10
40 kg x 5
60 kg x 5
70 kg x 5 x 5Hamstring curls (p/l):
10 kg x 20
20 kg x 20
15 kg x 20
10 kg x 20
EVENTS Sunday May 15th
Yoke walk:
140 kg x 2 x 15 meters
200 kg x 2 x 15 meters
240 kg x 2 x 15 meters
260 kg x 2 x 15 meters
280 kg x 15 meters
Sandbag pick & load to 1.2 meters:
40 kg x 4
60 kg x 4
80 kg x 4
100 kg x 2
120 kg x 1
OKINAWAN KOBUDO Saturday May 14th
SQUAT, PRESS & ACCESSORIES Tuesday May 10th
Axle squats to box:
20 kg x 10
60 kg x 10
90 kg x 9 x 10 TPR
Axle OHP (strict):
20 kg x 10
40 kg x 5
60 kg x 2
65 kg x 5 x 5
Face pulls:
40.5 kg x 5 x 20
Cable front raises (l&r):
4.5 kg x 5 x 10
OKINAWAN KOBUDO Saturday May 7th
GOOD MORNINGS, PRESS & ACCESSORIES Tuesday May 3rd
Axle good mornings:
10 kg x 10
20 kg x 5
60 kg x 5
90 kg x 5 x 10
Axle OHP (strict):
20 kg x 10
40 kg x 5
55 kg x 3
65 kg x 3 x 5
OKINAWAN KOBUDO Saturday April 23rd
SQUAT Tuesday April 19th
Axle squats to box:
20 kg x 10
60 kg x 10
80 kg x 10 x 10 TPR
Leg extensions (p/l):
15 kg x 5 x 10
OKINAWAN KOBUDO Saturday April 16th
ACCESSORIES Tuesday April 12th
Preacher curls:
20 kg x 10
25 kg x 2 x 10
22.5 kg x 2 x 10
DB hammer curls (p/h):
12.5 kg x 3 - right arm very weak!
10 kg x 10
8 kg x 10
Hamstring curls (p/l):
10 kg x 20
20 kg x 20 PR
15 kg x 20
Seated rows (free handles):
60 kg x 5 x 10
Face pulls:
40.5 kg x 5 x 20
Cable side raises (l&r):
4.5 kg x 5 x 10
Cable front raises (l&r):
4.5 kg x 10
9 kg x 10
CARDIO
Assault bike: 5 mins @ +50 rpm
OKINAWAN KOBUDO Saturday April 9th
SQUAT Thursday April 7th
Axle squat to box:
20 kg x 10
50 kg x 10
70 kg x 10 x 10
CARDIO
Assault bike: 5 mins @ +55 rpm
EVENTS Sunday April 3rd
Deadlifts w/axle:
60 kg x 10
100 kg x 5
130 kg x 3
150 kg x 10
Barry carry:
40 kg x 30 meters
50 kg x 30 meters
60 kg x 30 meters
70 kg x 30 meters
80 kg x 30 meters
OKINAWAN KOBUDO Saturday April 2nd
PRESS & ACCESSORIES Thursday March 31st
Axle OHP (strict):
25 kg x 10
45 kg x 5
65 kg x 3
75 kg x 5
65 kg x 5 x 5
Hamstring curls (p/l):
10 kg x 20
17.5 kg x 20 PR
15 kg x 20
12.5 kg x 20
10 kg x 20
Seated rows (free handles):
60 kg x 5 x 10
Face pulls:
40.5 kg x 5 x 20
Cable side raises (l&r):
9 kg x 10
4.5 kg x 2 x 10
CARDIO
Assault bike: 5 mins @ +55 rpm
SQUAT Tuesday March 29th
Axle squats to box:
10 kg x 10
40 kg x 1060 kg x 10 x 10
CARDIO
Assault bike: 7 mins @ +55 rpm
OKINAWAN KOBUDO Saturday March 26th
PRESS & SQUAT Saturday March 26th
Axle OHP (strict):
15 kg x 10
20 kg x 10
30 kg x 10
40 kg x 10
50 kg x 10
Axle squats to box:
50 kg x 3 x 10
CARDIO Thursday March 24th
Assault bike:
10 mins @ +55 rpm
2 mins rest
10 mins @ +50 rpm
2 mins rest
10 mins @ +50 rpm
2 mins rest
10 mins @ +50 rpm
PULLS Tuesday March 22nd
Deadlifts w/barbell:
75 kg x 10
115 kg x 5
145 kg x 5
165 kg x 10 - rough, hopefully not injured
CARDIO
Assault bike: 8 mins @ 50 rpm
