Training Log: Entry 2665

AM

TKD lesson 45 minutes (no new material)
-Feels like I fix 1 thing in the form for 2 new problems to pop up.  We had a breakthrough on front snap kicks though, so that was cool.

AM WORKOUT

Buffalo bar squats
5xBar
5x140
3x230
1x320
1x360
1x410
2x410
22x1x410

Notes: 30 seconds between sets of heavy squats. No typo: 22 sets of 1 rep of 420.  I used an old powerlifting trick of wrapping my hamstring with some knee wraps to cast it



After that, I tested it out on the topset of 410.  It didn't feel good, so I thought about doing some reverse band squats.  Then I thought that was stupid and that the squats didn't really hurt that bad, so I tried 2 reps.  I noticed the second rep hurt more than the first, so decided to just do singles.  This was like some bizzaro world dynamic effort day, because rest periods were short but I was moving the squats VERY slowly.  It was reversing the eccentric that caused pain, so I'd slowly get to the bottom of the squat and then grind out of the top, trying to find the sweet sport where pain was minimized. 

This is either going to go 1 of 2 ways.  I either set back my recovery, or I gave my hamstring enough stimulus to promote healing.  I suppose a third option exists where it did neither, which, if true, I'm just going to make this my way forward until the hamstring is better.  This was still a tough workout.

Bodyfat continues to drop well.  My metric of not thinking "Christ I'm fat" while looking at myself in the mirror brushing my teeth before bed continues to hold firm.  Can see my abs again.

Training Log: Entry 2664

AM WORKOUT

5 minutes rope skipping

10 rounds on the BAS (2 minutes on, 1 minute rest)

Walking up and down a hill while my kid rode their bike

Notes: Fitness continues to improve.  My hamstring twinged a few times on the BAS, but nothing drastic.  Tried running on the hill and it was no nice, so I just had to walk quickly to catch up with my kid.

Will try to fit in stretching today.  It's my week on of work, so schedule will be compressed.

Training Log: Entry 2663

AM WORKOUT

30 minute TKD lesson (new material: 180 degree turns and maintaining stance)


LUNCHTIME WORKOUT

SUPERSET (press-chins)

Axle strict press
5xAxle
5x66
5x156
5x181
10x206
10x181

NG chins w/30lbs (various grips)
6x8

GIANT SETS (press-dip-raise-pull aparts) Sets 1 and 4: trap bar.  Sets 2 and 5: axle.  Sets 3 and 6: weighted dips.

Trap bar press 175
1x10
1x7

Axle strict press 156
1x12
1x9

Weighted dips w/95lbs
1x8
1x9

Dips
6xFailure

DB lateral raise 30lbs
6x12

Band pull aparts
6x13

PM

25 minutes of stretching and some single leg work


Notes: 3:45 between heavy presses, 2:00 between giant sets.  With the hamstring still achy, I 86'd the log because of the clean and didn't push until I blew up on the topsets.  Weighted dips were a good bit of variety, but my set-up was wrong.  I used a loading pin and 45lb plates, and I have my dip handles spaced so narrow that there was barely any clearance between the plates and the uprights.  Had to be VERY precise while dipping to keep from smacking into the uprights.  Felt like I was playing the claw game at an arcade.  I usually use smaller diameter plates, but I loaned most of mine to a high school kid that didn't have any during the quarantine.  If I come back to this next week, I'll get creative with the plates I have left.

The hamstring tends to feel fine if I keep moving.  I'll pick up and occasional twinge or ache.  Long periods of inactivity are where it gets ugly.  Also woke up this morning and forgot I was injured, so got out of bed quickly and yelped in pain, haha.

Training Log: Entry 2662

MAX EFFORT LOWER

(4) Mat Pulls
5x135
5x225
3x315
1x405
1x495
1x585
0x650 (pulled my left hamstring)

1+ hour rest

NG chins various grips while putting away plates
5x10
10x5

SUPERSET (dead-pull apart)

SLDLs 78lbs
4x15
1x55

Band pull aparts
5x20

Pull ups
1x11

Notes: Was feeling great going through warm ups, but that tends to be when things get dangerous.  650 was moving off the mat just fine, but suddenly my hamstring seized up.  Put it down, walked it off for a bit, but it was locked up tight.  I could feel something sliding around.  Went back inside, iced it 15 on/10 off for 4 rounds, then went back to the garage to see what I could do.  Tried 315 off the mats and I could do it, but it hurt enough for me to know it was a bad idea.  Got in the pull ups, because rows seemed like a bad idea, and then went with the SLDLs to get some movement on the hamstring. 

I've hurt this hamstring before.  Should be bad in time.  Just annoying.

Training Log: Entry 2661

AM WORKOUT

30 minutes of TKD lesson (more reviewing)


25 minutes of stretching and single leg work.  More jumping on the left knee.  It can pretty much move exactly like the right now.

PM WORKOUT

5 minutes of rope skipping

10 rounds on the BAS (2 minute rounds with 1 minute rest, boxing only)

5 minutes of rope skipping

Some head kicks on the BAS

Notes: Still digging this training tool.  Actually trying to get better with the combat now.  Trying to throw the right hand more, as I've always been a near 1 handed fighter.  More Tyson combos and uppercuts, since I can do those now.  Ended up trying out some head kicks, and I could get up there consistently with the right leg but only a few times on the left.  Good to see the flexibility coming back.

Training Log: Entry 2660

25 minutes of stretching and single leg work.  I was actually able to jump out of the bottom of a single leg squat with my left leg and jump up half a landing of stairs without putting my other foot down.  I'm wondering if I just had a bunch of scar tissue I needed to break up.


PM WORKOUT

Axle bench press 296
2x10
1x8

Close grip axle bench 251
3x10

Swiss bar incline bench 225
1x9
1x7
1x6

Dips
3xLots

Standing ab wheel between sets of bench
8x8

Poundstone curls
103xAxle

30 minutes later

3 rounds on the BAS (2 minute rounds, 1 minute rest)

Notes: 3:25 between sets of benching, 2:00 between sets of dips.  I felt really good coming into today's workout, and actually thought I'd have a solid 3x10 on the flat bench.  Swiss bar performance coudla gone either way.  I really don't want to drop the weight, because it feels like too much regression.  Might bring the slingshot in. 

Still enjoying my work on the BAS.  No real focus aside from getting work in.

Got a little extra work in teaching my kid how to ride a bike without training wheels earlier today.  Some short sprints to catch them before they fell.  They honestly got it on the first try, but I wanted to be there as the safety net.  Was a great day.  The forced quarantine has honestly been great for family time.

Training Log: Entry 2659

25 minutes of stretching and single leg training with the left leg in the AM.

PM WORKOUT

Buffalo Bar Squats
5xBar
5x140
3x230
1x320
1x370

REST PAUSE (12 deep breaths between sets)

12+1x410
4x410
2x3x410
2x2x410
1x410
1x320
2x320
4x320
8x320
4x320
2x320
1x320

5 MINUTE REST

SUPERSET (snatch-hyper)

Hang power snatch 111
4x5

Reverse hyper 360
2x23
2x22

Notes: Back was a little sore from the BAS work yesterday.  Minor impact on performance.  The 12 reps of 410 felt better than last time, but bar started slipping a bit before I wanted to go for 13, so racked it and came back to it.  Made up for it with extra reps as I went.  Operating less off a plan and more off an idea at this point.  My knees and hips seem to be moving better from all the stretching, and my shoulder is having an easier time getting into position, so that's cool.

When I put weight on the bar for snatches, I hit my garage door motor, so I need to be a little cautious.  Still, I get a few good reps out of the 20 I try, so something is coming along. 

Garage is getting hot again.