Matvei's training log

3/23
Tonite-1.5 hours sword. At the gym earlier. Also, 1.5 hours ballet in the afternoon.

Deadlifts
1x5 empty bar
1x3 70 lbs
5x2 95 lbs

front squat
1x5 50 lbs
1x3 60 lbs
5x2 75 lbs

push press
1x5 50 lb
1x3 70 lbs
5x2 80 lbs

pullups
4x5, 2x4

tricep kickbacks
1x6 30 lbs
1x3 50 lbs
1x3 60 lbs

grip test-90 lbs, 38 seconds

bonus:
tricep press 1x3 125 lbs

back squats
2x3 90 lbs

 

First half of ballet was midterm exam. ~yawn~ Second half was adagio combinations. Very disappointing day.

 

Gym madness...

Deadlifts
1x5 empty bar
1x3 70 lbs
5x2 95 lbs

front squat
1x5 50 lbs
1x3 60 lbs
5x2 75 lbs

push press
1x5 50 lb
1x3 70 lbs
5x2 80 lbs

pullups
5x5, 3x4

tricep kickbacks
1x6 30 lbs
1x3 50 lbs
1x3 60 lbs

a bunch of HIIT.

Had extra time, so
tricep press 1x3 125 lbs
back squats 2x3 90 lbs.

Also, climbing shenannigans.

 

Tonight, 1.5 hours ballet. Adagio and allegro. No grand allegro. :'( Teacher says I haz teh awesome turnout. Pique turns are finally starting to resemble pique turns more closely.

 

Gym madness...

Deadlifts
1x5 empty bar
1x3 70 lbs
5x2 95 lbs

front squat
1x5 50 lbs
1x3 60 lbs
3x3 75 lbs

push press
1x5 50 lb
1x3 70 lbs
3x3 80 lbs

pullups
5x5, 3x4

tricep kickbacks
1x6 30 lbs
1x3 50 lbs
1x3 60 lbs

push press
1x5 50 lbs
1x3 70 lbs
3x3 80 lbs
a bunch of HIIT.

Had extra time, so
tricep press 1x3 125 lbs
back squats 2x3 90 lbs.

Also, climbing shenannigans.

 

i dont really understand your weight training - why do you not progress the weights or reps if youve done it before?

 

I do progress weight and/or reps. I'm just experimenting with a method Harry F gave me a while ago.

 

So far today-1.5 hours or so kobudo class. Kihon bo 10-15, kumae bo, more intro to ni tanbo and controlled tanbo sparring.

 

Just to point out buddy, harry has you change the reps and sets each work out (you've been doing 5x2 for a week now)

harry's plan below is great because each workout varies between a few, lots and medium total reps (6, 10, 9)

 

Thanks! I should probably print it off so I get it right next week. :bang: Moving on to 6x1 next week!

 

Printed off the info.

Ended the day with ni tonbo handling review.

 

You seem to be pretty close to what I intended! Have another read of this post: http://www.martialartsplanet.com/forums/showpost.php?p=1074922647&postcount=560

Like Zaad said, the idea is that you keep the working weight the same for 3 workouts but vary the reps: 6x1, 5x2, 3x3. Then add 5lb to the working weight and go through the same pattern of reps for the next 3 workouts...

 

Would you say I've got the weights figured correctly? I'm going to add 5 lbs to my working weights and set my pullups to 2x4 followed by 3x3. Tomorrow being Monday, my working sets will be 6x1.

 

So far, 1 hour ballet or so. Had to fill out a teacher eval form in the last half hour. *yawn*

 

Evening-1 hour sword. Iaito kata and bokken sparring. Testing for ijimonji rank this Thursday!

 

Afternoon-gym shenannigans

light warmup
deadlift
1x5 empty bar
1x3 65 lb
6x1 100 lb

Front squat
1x5 45 lb
1x3 55 lb
6x1 80 lb (challenging! )

push press
1x5 45 lb
1x3 55 lb
6x1 85 lb (OMG, that was surprisingly hard but rewarding)

pullups
no straps today
2x4, 3x3

Leg press, IDR the weights
ankle flexion
climbing around on the equipment a bit.

 

Continuing with Harry F-do.
mild warmup

deadlift
1x5 empty bar
1x3, 65 lbs
5x2 100 lbs

front squat
1x5 45 lbs
1x3 55 lbs
5x2 65 lbs

Push press (I'm pretty bad at this one now that it's getting heavier... :/ )
1x5 45 lbs
1x3 60 lbs
5x2 80 lbs

pullups
w/straps
4x4, 3x1

"Exercise 5", I suppose you could call it-
A little something I got from Elliot Hulse's book to play with.
Bench press 1x1 50 lbs
plyo pushups, 3x1
dumbell squats 1x20, 50 lbs
alternating lunges, 10 each side, 2 50 lb dumbells, IIRC
alternating stepups, 1x20
kettlebell swings, 1x20, 14 kg
"plyo-kneeups" I believe they're called @ dip station, 1x20
seated twists w/ medicine ball (on the heavy side, IDK the weight) 1x20.

Some climbing shenannigans, ankle flexion, stretching, and cooldown stuff.

 

This morn-1 hour kobudo. Staff basics, kata, kumae bo. Nothing special. Introduced a new kumae bo.

 

Spontaneous cardio. Saw a loose dog running along the street. Chased it for ~.5 blocks. Before giving up. Hope the poor thing finds its way home.

 

That's crackers. Had a good snort reading that