Geezer's Long March Toward the Elite Sneaking Up On the Finish Line Geezer's Long March Toward the Elite Sneaking Up On the Finish Line - Page 614

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Thread: Geezer's Long March Toward the Elite Sneaking Up On the Finish Line

  1. #6131
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    • starting strength seminar august 2022
    • starting strength seminar october 2022
    • starting strength seminar december 2022
    Deload week to start a new cycle.

    Bench Press: 80 lbs. @ 40%, 105 lbs. @ 50%, 120 lbs. @ 60%.

    Push Press: 50 lbs. @ 40%, 60 lbs. @ 50%, 70 lbs. @ 60%.

    Pulldown: 60 lbs. @ 40%, 70 lbs. @ 50%, 90 lbs. @ 60%.

    Music: Running With the Devil, Heavy Metal, Mars the Bringer of War, Eye of the Tiger.

    25 minutes average HR 117 BPM @ 78% of MHR.

    Last week our A/C died after 17 years in 90F+ weather here. The new install may be Friday if we're lucky. I get draggy and sapped from the heat at the best of times and it's much worse without the A/C. We did get a portable A/C unit to move as needed, but mainly for the bedroom and the best sleep.

  2. #6132
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    Ball Cap.jpg

    Before I got Ken on the path of his new techniques, I took a diversion to test his and my own creativity and thinking out of the box. A friend of ours described a situation that she was taking a phone video of someone acting up. That someone grabbed her phone to stop her. I told her that I could show her some things to take care of that in short order. She laughed and declined, but it got me working on the matter in my head. So I put the issue to Ken to see what he'd come up with. He had 3-4 good techniques to get the phone back and lock up the attacker's hand, wrist, or fingers. Together, we cooked up around 10 methods in total, all of which looked innocuous but hurt at least a little, and some quite a bit.

    So, on to Purple Belt 2nd degree. All of these techniques are a big break from much of what he has learned already. They involve projection of Ki, the energy everyone has but either doesn't know about or has any idea how to use. Ken has a tendency to muscle his techniques, he's strong guy. I had and sometimes still do have the same issue to overcome. I had some work cut out to get him to relax and project his energy by moving his hands, wrists, and shoulders correctly while stepping by mobilizing his hips first. We got through four techniques with a lot of careful attention to the details.

    As we packed up afterward, he said he's noticed how much Mushin Ryu demands of the students to learn before advancing in rank compared to Isshin-Ryu and Shotokan Karate that he has also practiced. I told him that so much of those arts are less complex in many of the movements and that the emphasis on katas with imaginary adversaries make learning the key elements less difficult than escaping and countering from a grab or other attack from a live person.

  3. #6133
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    Back to some much missed conditioning. I get a case of withdrawal when I don't get or take the opportunity to hit the bags. Rounds of SciFit, speed bag, cable woodchoppers, medicine ball toss, rowing, crunches.

  4. #6134
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    Deload with sets of 5.

    Deadlifts: 135 lbs. @ 40%, 165 lbs. @ 50%, 195 lbs. @ 60%.

    Box Squats: 95-95-95.

    Music: 1812 Overture, When the Bullet Hits the Bone, We Will Rock You, Rawhide, I'm So Excited, Lunatic Fringe, Tuff Enuff, Thunderstruck.

    41 minutes average HR 130 BPM @ 87% of MHR.

  5. #6135
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    Seated Press: 115 lbs. @ 70%, 130 lbs. @ 80%, 145 lbs. 3 + 1 rep. @ 90%.

    Floor Press: 85 lbs. @ 70%, 95 lbs. @ 80%, 110 lbs. 3 + 1 rep @ 90%.

    Hammer Row: 215 lbs. @ 70%, 245 lbs. @ 80%, 275 lbs. 3 + 1 rep @ 90%.

    Music: Locomotive Breath, up Around the Bend, Stars and Stripes Forever, Peter Gunn, Shipping Up to Boston, Gloria.

    41 minutes average HR 129 BPM @ 87% of MHR.

  6. #6136
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    Rounds of conditioning stuff this morning with speed bag, SciFit, box jumps, medicine ball slam, rowing, crunches, and heavy bag.

    31 minutes average HR 148 BPM @ 99% of MHR.

  7. #6137
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    Sets of 5 @ 90% of 1RM

    Bench Press: 135 lbs. @ 65%, 160 lbs. @ 75%, 180 lbs. @ 85%.

    Push Press: 1285 0 lbs. @ 65%, 100 lbs. @ 75%, 90 lbs. 110 lbs. @ 85%

    Pulldown: 105 lbs. @ 65%, 120 lbs. @ 75%, 140 lbs. @ 105%.

    Music: Anvil Chorus, The Devil Went Down to Georgia, Urgent, Heat Wave, Hard Work (jody call), Venus, Haka, When the Levee Breaks.

    35 minutes average HR 114 BPM @ 76% of MHR.

  8. #6138
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    Some conditioning along the lines of a few less traveled roads: rounds of speed bag, cable rotations, medicine ball tosses, plate halos, Jacob's Ladder, elliptical, heavy bag.

    30 minutes average HR 143 BPM @ 95% of MHR.

  9. #6139
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    For no particular reason today was some entirely trivial lifting like the gym-bros do. All done with 4 sets of 8.

    Dumbbell Presses

    Cable Curls

    Tricep Extensions.

    33 minutes average HR 133 BPM @ 89% of MHR.

  10. #6140
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    starting strength coach development program
    Cycle 2, Week 1, Sets of 5 @ 90% of 1RM

    Squats: 145 lbs. @ 65%, 170 lbs. @ 75%, 190 lbs. @ 85% + 1 more rep.

    High Pulls: 115 lbs. @ 65%, 130 lbs. @ 75%, 150 lbs. @ 85% + 1 more rep.

    Music: Also Sprach Zarathustra, Highway to Hell, Fire Down Below, We Are the Champions, Working in a Coal Mine, Your Love Keeps Lifting me Higher, Here I Go Again, Hot Rod Lincoln, Bad Moon Rising, Runaway, Copperhead Road.

    57 minutes average HR 120 BPM @ 80% of MHR.

    The best session of squats in months. I hit depth on all sets and reps and feel reasonably good afterwards.

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