Close Grip Bench Mar 28

This went pretty well, if not a bit too easy. The issue is that now that I've switched to close grip bench to save my shoulders and get more sport specific as I get closer to Brazil, there's a break-in period I haven't gotten out of yet. My endurance with sub-maximal weights is great but I have trouble going really heavy.

I originally calculated my max based off 225 x 10 and 265 x 5, both of which I've done. That projected about 305 which I knew would be high so I backed off a bit but was still able to hit 280 for one but not two reps. I've now set my training max at 275 to be safe, which seems to work out for the heavier days but my 9 in the 9/7/5 day was only 190 which is pretty light. I just cut my rest breaks down but maybe on endurance days i'll have to do max reps on the last set of the day to top off.

CG Bench

9 @ 190
7 @ 200
5 @ 210
X 2

Kroc Rows

10 @ 50, 70, 90, 110, 130, 150
Used straps for 150 cause I didn't have chalk

Dips 3 x 20

Barbell Curls 3 x 10 @ 80

Box Squats March 28

This had all the makings of a terrible workout but it ended up not being too bad. I went after work, not having eaten since morning (car industry, hooray!) And I hate training hungry.

Box Squats

Warm-ups up to 315

320 x 7
340 x 5
365 x 3

X2

Low Squat Hops - 2 x 60

March 25 DE Lower Body

Agh. I can't believe I haven't recorded a workout in two weeks. Am I really that busy? Anyway this was an interesting day. I was actually supposed to box squat but couldn't get out of my parking stall. Long angry story. So I dealt with that, went to Arashi-Do early before my class and trained there instead.

KB Swings - the king, the classic. I don't see a lot of kettlebell instructors doing these in their own workouts and I have no idea why. You don't outgrow this exercise, you just forget about it.

20 @ 16, 24, 32, 40KG

3 x 20 @ 48 KG

I wasn't doing these for endurance so much as making them as quick, snappy and aggressive as possible, actively engaging my lats to throw the kettlebell down more quickly.

Pre-Charged Seated Long Jumps for Distance

Great movement. Basically I sit onto a 9" box, explode up into a knee-tuck jump, sit right back onto the box, then explode forward into a jump for distance.

10 Attempts - I didn't have anything to measure actual distance with, I just marked and tried to beat the last one each time. Interestingly, my longest jump was my fourth.

Low Squat Hops - 3 x 2 lengths of the dojo or roughly 60 hops.

Friday Mar 13 Box Squats

First squat workout back after the sick break and naturally I... jumped right back in and did the heavy day. Not the exact numbers - I didn't know about hitting 400 twice in the workout but I did work up to 405, which was awesome.

Warm-up

Triples @ 315, 335, 355, 375
Singles @ 385, 395, 405

Close Grip Bench March 9

First workout back from being awfully sick for over a week.

CG Bench

Warm-ups up to 155

8 @ 185
8 @ 205
8 @ 225
8 @ 205
8 @ 185

Felt nice and strong which made me feel good. I was worried about whether or not I may have lost momentum from doing nothing for a week.

Power Laterals up to 10 @ 50lb dumbbells

Barbell Curls up to 8 @ 95lbs

Cut it off there for the day

Close-Grip Bench Feb 29

Tried something different and did close-grip bench today. Brandon wasn't around to spot me so I had a nice relaxing bodybuilding-style workout.

CG Bench

warm-ups up to 155

8 @ 185
8 @ 205
8 @ 225
22 @ 135

DB Incline Bench with long stretch and pause

3 x 10 @ 40, 50, 60

Barbell Curls

4 x 10 @ 45, 65, 75, 85

Tricep Pushdowns 1 x 50 @ 50lbs