Could just be me, but the FB and Twitter link aren't working. Just thought i'd mention it. I hate to think you're refreshing the page endlessly, sobbing, wondering why you have no followers.
Awful doms after hypersquats on Wednesday, so I had to do a lot of eating, sleeping and stretching. Weekend My mate came over for the weekend, we did about 10 hours kali training, syllabus stuff, applications, lesson planning, took some photos for the website. Mon 22.9.14 Deadlift - 5x70, 3x90, 1x110, 5x3x127.5 (DOH T+G, 14.5 minutes) Zercher lift to squat - 4x60, 4x70, 4x80, 2x25x40 (9.5 minutes) Dips - 13x4, me+10kg (10 minutes) Talked to some of the boys at the gym about my kali class, gave out a few fliers and hopefully generated some more interest!
Tue 23.9.14 Sorted some more class stuff (why can't it all be simpler?) I think all my paperwork is now in line, all I need now are some students... 30 minutes karenza in the garden (twirling with footwork), double stick and stick and knife Wed 24.9.14 [superset] Front squat - 10x20, 8x40, 7x50, 6x60, 4x70, 2x80, 12x1x90, 2x25x45 Chins - 10x4 [/superset] done in 25 minutes apart from the last sets of 25, between which I had to have 5 minutes rest so I didn't expire. A feller asked me to watch his deadlift, so I helped him with that for a while (went from dog crapping on a lawn deadlift to semi-OK RDL from pins to just below the knees... Progress in my eyes!) then I bumped in to another guy I know and we swapped funny stories about times with our mate, it's his funeral on Monday and I'm taking a half day to attend, it's in the Abbey and his mum's asked everyone to wear bright colours to celebrate his life. Nice idea I think
Thu 25.9.14 Had to change the name of my club. As much hassle as it was, it's better to have done it now rather than later. Every step sideways is a lesson, right? Fri 26.9.14 Jump squat - 2x3x30, 3x40, 3x60, 3x70, 3x80, 3x80, 2x90, 10x1x100, 10x1x110 Press - 5x20, 5x30, 3x40, 2x50, 4x5x42.5, 3,1,1x42.5 (need to get a proper 5x5 before increasing)
Sat 27.9.14 DIY at home (a shelf! It's level! And hasn't fallen off yet!), putting kali club fliers in shops and places in town (with their consent). Sun 28.9.14 Deadlift - 5x70, 3x90, 2x110, 1x125 (DOH to here), 5x1x135 (mixed grip, no chalk) Dips - 8x8 (no extra weight) Deads and dips done in 23 minutes Zercher squat - 10x20, 8x40, 6x60, 5x70, 4x80, 3x90, 2x100, 1x110, 1x120, 1x130, 1x135 (10kg pr ), 7x80, 10x70, 20x60 Zerchers done in 24 minutes Good stretch off afterwards, chat to people and hand out a couple more fliers for my kali club, this time to some (gasp!) girls...
Alreet pet? These last 6 weeks or so have been pretty full on. My class is up and running 3x per week (enough students to break even on rent, almost breaking even on gear, but that's a capital expense right?), I got promoted at work ("the trouble with more responsibility is that it's more responsibility!") I'm lifting 2-3x per week and am focusing my online time on my class (FB, Twitter and finally building a website). Combined with lesson planning, sleeping (ha!), and actually living with a Better Half who deserves my resources more than all the other things, MAP time has (evidently) been reduced. Don't take it personally guys, I still like you. So, log-wise: about 9 hours per week teaching kali to mixed levels. This is incredibly rewarding - people want to come back for more! 2x full weekends kali training (about 20hrs total) with my buddy, we are both testing for our next levels on 15th November. Gym highlights: 110kg front squat single, 130kg high bar jump squat, 80kg power clean and push press, sets of 5 dips+20kg. Still working on that Kroc deadlift programme, I'm at "3x5x85%" which is week 13. Trust in the process remains as it felt easy. Work highlights: 18% increase in turnover (with the same proportional profits) in the last 6 months compared to last year. SD highlights: one evasion of trouble, one pattern interrupt and escape, no physical interventions. Sleep highlights: none, unless I go now. Bye
Purely belta, man! lol You and Ned manage the best of anyone I've seen for having a nearly perfect balance of things. Enjoy and savour the moments. It won't last forever
Thanks bubs, means a lot Saturday morning squat festival: Squat (high bar) - 8x20, 5x40, 3x60, 2x80, 1x90, 1x100, 1x105, 1x110, 1x115, 5x1x120, 10x100, 15x90, 20x80 (wanted to quit at 10, the goal is 50 reps at 85 eventually) My right forearm has been a bit funny since I took a solid elbow from a student whilst being a good bad guy during knife training... So, left hand only: Arnold press - 4x8x18kg Strict row - 4x12x18 Cable curl/cable push down - 4x15x something Get that weedy left arm up to scratch! All done in about 35 minutes, spent the rest of the day with the Better Half walking near Glastonbury, beautiful sunny day to be outside . Baked potato and beef stew for tea, I've decided to embrace autumn rather than just wishing for spring
I'm playing with this 20 rep squat thing, sometimes you need a bit of brutality. Gym music: Man Must Die Hanging knee raise - 3x10 Squat (high bar) - 8x20, 5x40, 3x60, 2x70, 2x80, 1x90, 1x100, 1x110, 20x90 (it might have been 21, I lost count at around 15 and did an extra rep just in case) Standing DB press (LH only, right elbow still funky) 8,8,7,5,4 @18kg Strict DB row (LH only) - 8,8,7,5,4 @36kg Kali class: filipino boxing (panantukan) - gloves on for footwork and punching mechanics; mixing boxing punches with hammer fist, slap hooks and elbows; then 'defend-follow up' drills, then 'combo-defend-follow up'; then gloves off for a bit of technical 'combo-defend-TRAP-follow up'; then gloves back on for super light and controlled lead hand sparring - more like 'play time' than 'sparring', but still useful nonetheless! 750g of beef and 2 pints of milk with Nesquik later (uncle SokKlab said chocolate milk had magical powers) and I feel a bit more human
Just checked out your(mobile) website-very nice ! Impressed with both design and content Edit. also had a look at the desktop version,clear and concise too-no typos stood out.
Thanks mate! Did you look on mobile or desktop/tablet? I'm not sure the built in 'mobile conversion' has worked perfectly... Let me know if you spotted any typos... Thanks again
Kb swing - 3x20 @24 Hanging knee raise - 3x10 Deads - 3x70 double paused (5s pause just off the floor, pause below the knee, lower to first position, compete lift super fast), 3x90dp, 2x110 regular, 1x130 (DOH chalk), 3x3x145 (mixed grip, touch and go for extra TUT). I took my time over these as I've felt a bit rubbish over the last couple of days - must be the change of season or something Squat - 8x20 some paused, 5x40, 3x60, 2x80, 1x90, 1x100, 1x110, 1x120, 20x92.5 last set took about 3 minutes to do, heavy breathing afterwards but no feelings of early death Left hand superset: Arnold press - 8,8,8,5,4 @18 Strict row - 8,8,8,5,4 @34
Thursday - kali class Friday - managed to develop a nice head cold, so couldn't give blood today (had to rearrange for December), but still got some gym time: Hanging knee raise - 3x10, short pause at the top Squat - 8x20 some paused, 5x40, 4x60, 3x70, 2x80, 1x90, 1x100, 1x110, 1x120, 1x125, 20x95 Last set took 2.5 minutes, felt better than Wednesday's LH superset: Arnold press - 8,8,8,6,4 @18 Strict row - 8,8,8,6,4 @34 Extra eats, super sleeps, chill weekend, sod off head cold
Weekend - sleep+eat+repeat, feel quite a lot better but not yet 100%, stupid cold. Monday - gym and kali class (panantukan today) Gym details: Circuit warm up, 3 rounds KB swings - 25 @24 Goblet squats - 15 @24 Hanging knee raises (1s pause at top) - 10 /circuit Squat - 8x20, 5x40, 3x60, 2x70, 2x80, 1x90, 1x100, 1x110, 5x1x120, 20x97.5 (took about 3 minutes), 15x85 (continuous amrap @1xbw) Anderson front squat, from just below parallel - 5x3x60 All done in 45 minutes, stagger home, make and eat more food