Biz Training Log

Cory, you've successfully motivated me into starting a training log with this Easter egg hunt. I'm sure it'll be worth it even if I don't end up finding it.

I'm going to start with some logs from two weeks ago; I'll catch up to my current logs soon enough.

Friday, Nov 16, 2012
Foam roller, warm up, elastic joint prep, HLL x 5, squat to stand x 10, DL @ 135 lbs x 5, @225lbs x 5, @295 lbs x 3, @325 lbs x 1, @345 lb x 0 (note to self about inadequate sleep), cast wall walk w/ 10 steps HS wall run for three sets of 2, straddle HS presses (number not recorded, noted as poor quality), low straddle L on floor: 5 sec, presses to HS with hold (again, reps not counted and noted for poor quality), some more straddle HS presses that increase in quality, low straddle L on floor: 5 sec, HS presses better than the previous ones, pike HeSPU (like a box HeSPU, but with my feet on the ground and piked at the hips) x 5, side-to-side PU x 6, freestanding HeSPU for 7 reps ranging in quality from poor to okay with some failed attempts mixed in, spotted HSPU on rings x 3, 2, 1, low straddle L on floor: 5 sec with a Stalder press attempt that fails and results in an intense abdominal cramp just below my sternum, another 5 sec hold, another unsatisfactory straddle HS press and with a wobbly hold at top, one last unsatisfactory HS hold, wrist PU x 10, 10, alternating 3 sets of German hang for 15 with 2 sets of wall extensions for 10 reps.

Notes: yes, my formatting is painful on the eyes, and yes the volume is high (and I'm sure I've done worse), which is perhaps not ideal, but the gym has lots of space, better equipment available to me, people to offer spotting, and it's about a 40 minute bike ride from home, so I take advantage of my time there and cram a lot in.

Tuesday, Nov 20, 2012 - 2:30 a.m.

Warm up, ground ring rows x 8, ground Bulgarian ring rows x 8, chin-ups x 5, pull-ups x 5, pike-ish straddle FL rows x 3 (not a perfect straddle FL but more challenging than a flat tuck), FL pulls x 5, chin-ups inverted x 5, pike-ish FL rows x 3, FL pulls x 5, ground ring rows w/ 40 lb vest x 8, ground Bulgarian ring rows w/ 40 lb vest x 8, chin-ups w/ 40 lb vest x 2 incomplete reps (it's been a while since I've done weighted chin-up/pull-up work, combined with the previous work in this session, I had an unpleasant surprise), chin-ups + 10 lbs x 5, pull-ups + 10 lbs x 4, chin-ups + 10 lb x 5, pull-ups L x 3, chin-ups inverted + 8 lbs x 5, pull-ups L x 3, ground ring rows w/ 40 lb vest x 8, wrist stretches

Tuesday, Nov 20, 2012 - 8 p.m. (same day as previous post, yes, but 16 hours apart with sleep between gets a new post as far as I'm concerned)

Foam roller, warm up, a bit of Ido squat clinic work, elastic joint prep, frog stand: 7 sec, floor PU x 7, adv frog stand: 5 sec, clapping PU x 7, tuck PL: 5 sec, circle PU against bench x 6, tuck PL: 5 sec, circle PU against bench with feet raised on box x 5, tuck PL: 5 sec, circle PU against bench with feet raised on taller box x 5, chest roll to HeS x 1 + 1 that just fell short, circle PU x 5 (boxes level with bench), chest roll to HeS x 1 (wasted a lot of energy doing chest rolls with HeS getting comfortable), XR PPP x 4, chest roll to HeS x 1 that just fell short, XR PPP x 4, chest roll to HeS x 1, attempts to perform an upstart or kip on rings (18.9 in Men's Gymnastics Coaching Manual by Lloyd Readhead), a very brief session of punching the heavy bag, wrist PU x 10, 10, wall ext x 10, 10

Thursday, Nov 22, 2012 - 5:30 a.m.

Warm up, L-sit: 10 sec, V-ups x 5 (not happy with the quality of these reps), adv L-sit: 8 sec, low L-sit lifts x 5, adv L-sit: 8 sec, low L-sit lifts x 5, adv L-sit: 8 sec, low straddle L: 10 sec, 12 sec, 7 sec

 

5 p.m.

agility drills, a couple sprints, some failed attempts at side lever work on a pole.

Friday, November 23, 2012 - 4 a.m.

Warm up, floor ring rows x 7, chin-ups x 7, pull-ups x 5, chin-ups L + 10 lbs x 5, pull-ups L x 5, chin-ups L + 20 lbs x 5, pull-ups L + 10 lbs x 3, chin-ups L + 30 lbs x 4, pull-ups L + 20 lbs x 3

Friday. November 26, 2012 - 3:30 a.m.

Warm up, belly to wall HS: 15 sec, pushups FX x 7, belly to wall HS: 15 sec, pushups XR x 5, HS: 34 sec (not terrific, lots of false starts), dips XR x 5, shoulder stand on rings: 8 sec, dips XR followed by XR Bulgarian x 3 & 3, HS: 3- sec, pushups XR followed by XR Bulgarian followed by XR PPP x 3 & 3 & 3, shoulder stand on rings : 15 sec (poor quality), German hand: 15 sec, wall extensions x 10, German hand: 15 sec, wall extensions x 10, German hand: 15 sec, wrist prehab

Wednesday, November 28, 2012 - 5 p.m.

Foam roller, warm up including a little heavy bag work, back handsprings, backflips, front limbers, front flip attempts, (all of the previous tumbling elements were subpar), back handsprings, front limbers, a bit of heavy bag work, back flips (subpar), front squats @ 45 lbs x 5, clean and press @ 95 lbs x 3, @ 125 lbs x 1, clean and squat jerk @ 125 lbs x 2, @ 155 lbs x 2, @ 175 lbs x 1 + 1 clean with failed jerk, front squats @ 205 lbs x 3, @ 225 lbs x 1, GHR x 3, jump rope, a last bit of heavy bag work, elastic joint prep, front and side splits (took a little longer to reach full side splits because I usually lift heavier before before doing side splits), pancake splits, foam roller

Thursday, November 29, 2012 - 5 p.m.

Foam roller, warm up, rings rows floor x 7, flat tuck FL: 7 sec, ring rows floor x 7, flat tuck FL hold followed by rows: 7 sec and 5 reps, FL pulls x 5, pike-ish straddle FL: 7 sec, front pulls to lever x 4, slow tuck front pulls x 2, pike-ish straddle FL rows followed by hold: 3 reps and 3 sec, tempo wide pull-ups L x 3, 2, 2, pike-ish straddle FL: 5 sec, straddle L rope climb about 9 feet four times, lat flys x 6, 6, 6, elastic joint prep, elastic band uchikomi (judo throw drills)

Saturday, December 1, 2012 - 1 a.m.

Warm up, cast wall walk x 4, L-sit>shoulder stand>L-sit: 5 sec/5 sec/5 sec, cast wall walk x 4, L-sit>shoulder stand>L-sit: 5 sec/5 sec/5 sec, wall HS RLL x 5, L-sit on rings: 5 sec, L-sit on rings : 5 sec > shoulder stand on rings: 5 sec > drop to invert hang, wall HS RLL x 5, HS: 26 sec, 12 sec, 18 sec, 32 sec, side to side PU x 8, HeS PU x 2, 2, 2, with slight elevation x 1, 1, 1 ,1 ,1 (quality ranging from poor to solid), pike PU on rings x 3, wall extensions x 10, wrist PU x 10, wall extensions x 10, wrist PU x 10

 

noon to 1:30 p.m. no gi BJJ, no longer going to my previous strength training gym, so work outs outside of BJJ are going to be much more brief.

Sunday, December 2, 2012 - 5:50 p.m.

Warm up, tuck BL: 10 sec, manna MSH bent: 10 sec, flat tuck BL: 10 sec, manna MSH hold low: 10 sec, straddle BL: 7 sec, manna MSH low: 10 sec, half lay BL: 6 sec, manna MSH low: 10 sec, failed BL attempt, successful attempt: 3 sec, manna MSH low: 10 sec, HS: 28 sec, 40 sec, wall extensions x 10, 10

Monday, December 3, 2012

11 a.m. - noon: BJJ class, lat flys x 6, 6

4 p.m.: warm up, frog stand: 10 sec, forward roll on rings x 2, ring dips x 7, advanced frog stand: 4 sec, 4 sec, Bulgarian ring dips x 5, tuck PL: 3 sec, 4 sec, ring dips + 10 lbs x 5, parallette tuck PL: 6 sec, Bulgarian ring dips + 10 lbs x 5, parallette tuck PL: 6 sec, ring dips + 20 lbs x 5, parallette tuck PL: 10 sec, Bulgarian ring dips + 20 lbs x 3, forward roll on rings x 1, German hang: 10 sec, 10 sec

6 p.m. BJJ class

Tuesday, December 4, 2012 - 5 p.m.

Warm up, squats x 20, Bulgarian split squats x 5/leg, squat jumps x 10, Bulgarian split squats x 5/leg, squat jumps + 40 lb vest x 10, Bulgarian split squats + 40 lb vest x 5/leg, squat jumps + 40 lb vest and 15 lb dumbbells x 10, Bulgarian split squats + 40 lb vest and 15 lb dumbbells x 5/leg, side splits, front splits reaching for front toes, glute stretch

6 p.m.-7 p.m. BJJ class

Wednesday, December 5, 2012

6:30-7:30 p.m. BJJ class

Afterward: back bridge: 20 sec x 3, hamstring stretch

 

Thursday, December 6, 6-9 p.m. BJJ and judo class

11 p.m. - loosen up a bit, ring rows floor x 8, tuck FL rows 3 sec up/3 sec down x 3, flat tuck FL: 5 sec + 5 rows, pike-ish straddle FL: 5 sec + 3 rows, tuck FL rows on rings x 5, flat tuck FL rows x 5, failed attempt at a straddle FL, ring rows floor x 10

Saturday, December 8, 2012

1:40 a.m. la crosse ball massage, wrist warm up, Captains of Crush (CoC) Trainer grip tool x 5/hand, sitting straddle stretches, Expand-Your-Hand (EYH) bands: white x 15/hand, CoC #1 assisted x 3/hand, EYH band: green x 10/hand

7 p.m. - warm up, side and front splits, L-sit floor: 10 sec, low straddle floor: 10 sec, press to HS and hold: 40 sec, press HS and hold: 17 sec, press HS with hold: 33 sec, naners x 3, 2, 1, some swings on parallel bars (horrid, square bars, very uncomfortable), and a very short run

Monday, December 10, 2012 - 10 p.m.

Saxon side bends x 5/side,  +10 lbs x 5/side, 5/side, + 10 sec hold x 3/side

 

Tuesday, December 11, 2012

6-9 p.m. - BJJ and judo class followed by lat flys x 10, front and side splits, shoulder dislocates, and massaging my hamstrings with a la crosse ball.

Wednesday, December 12, 2012

4 p.m. - padded roller tissue manipulation

6-7:30 p.m. - BJJ class, front and side splits (right hamstring horribly tight), wall extensions x 10, 10, more rolling, lat stretches

 

Thursday, December 13, 2012

5 p.m. - warm up, push-ups x 5, ring rows floor x 5, parallette L-sit:10 sec, flat tuck FL: 10 sec, flat tuck BL: 10 sec, tuck FL rows x 5, ring push-ups/Bulgarian ring push-ups x 5/5, pike-ish FL rows x 3, adv L-sit: 8 sec, wrist push-ups x 10, EYH bands x 10/color (band colors in increasing resistance: white , green, yellow, blue, red)

6-9 p.m. - BJJ and judo class

9:30 p.m. -  parallette L-sit to tuck press should stand x 2 (attempted to press to HS, but I ended up in shoulder stand, resulted in horrible abdominal cramps), some ugly elbow levers, FL pulls x 5, belly to wall HS: 30 sec, mediocre press HS held for around 7 sec x 3, chin-ups L x 4 with short but maintained single hand hold at top with each hand after final rep, same as before but for 3 reps.

Friday, December 14, 2012 - 6-7:30 p.m.

BJJ practice

 

Saturday, December 15, 2012 - noon-1:30 p.m.

BJJ practice

Monday, December 17, 2012

6-7:30 p.m. - BJJ class

8 p.m. - Dynamic stretches, squats x 20, squat jumps x 10, single leg squats x 5/leg, single leg DL x 5/leg, squat jumps + 15 lb DB's x 10, single leg squats + 15 lb DB's x 3/leg, squat jumps + 40 lb vest + 15 lb DB x 10, glute raises floor x 5, + 40 lbs x 10, single leg + 40 lbs x 5/leg, front and side splits, glute stretches, hanging lat stretches

Tuesday, December 18, 2012

6:30-9 p.m. - BJJ and judo class, lat flys x 10

9:30 - loosen up shoulders a bit, belly to wall HS: 60 sec, Cuban rotations with 10 lb DB plates (really unpleasant method) x 5, cast wall walk with 8 paces HS wall run x 4, Cuban rotations with adjustable resistance tubes with handles - light x 6, medium x 6, heavy x 6, parallette L-sit: 20 sec, Cuban rotations with 15 lb DB's x 5, wall HS RLL x 5, Cuban rotations with 15 lb DB's x 6, press HS hold 10 sec, better press HS hold was cut short being distracted by needing to attend to washing machine, press HS hold 30 sec (lots of correcting), push-ups x 5, side-to-side push-ups x 6, HeSPU 2 poor attempts, against wall x 3, 3, parallette L-sit tuck press shoulder stand tuck back to L-sit, failed freestanding HeSPU attempts, against wall elevated by 10 lb DB plates (maybe 1/2-3/4 in) x 2, OH press with 15 lb DB's x 5, front raises, lateral raises, bent over back flys with 15 lb DB's x 5, 5, 5 respectively, wrist push-ups x 10, 10, wall extensions x 10, 10

Thursday, December 20, 2012

6:20-9 p.m. - BJJ and judo class

9:30 p.m. - ring rows floor x 10, tuck FL: 10 sec, tuck FL rows x 7, flat tuck FL: 10 sec, flat tuck FL rows x 6, pike-ish straddle FL: 5 sec (felt like I was achieving slightly better hip extension), pike-ish straddle FL rows x 3, pike-ish straddle FL: 5 sec, flat tuck FL rows x 5, FL pulls x 5 (ugly final rep), flat tuck FL: 10 sec, Bulgarian ring rows floor x 10, hanging lat stretches

 

Friday, December 21, 2012

6:30-7 p.m. - BJJ open mat

later at home, shoulder dislocates, EYH bands - white x 20, green - 10 with static holds and moving my wrists while maintaining extension, yellow x 10, blue x 10, red x 15, yellow x 10 with static holds and moving my wrists while maintaining extension, tissue manipulation with roller and la crosse ball