Strength Training for Martial Arts

[Gwyn Brookes]

9/16/14

Squat (light)
145x5x2

Bench
45x5x2
75x5
105x3
117x2
122x1
132x2x3 (should have been 5 triples, failed third rep on set one, failed second rep on set 4)
132x1
120x3x3

Rough day in general, plus I had to warm up on a bench that was too high with no good place to put a plate under my feet, jacked my right knee a bit and I lost a lot of leg drive. work sets were done with the good bench, but by then I was meh. I had a good run on my bench and now it has plateaued a bit. However, 132x2 is, I think, a PR nonetheless.

Assistance work will be done tomorrow.

[Gwyn Brookes]

9/17/14

C2 Sprints
7 x :20/1:40

Press
worked up to 75x2x5, no belt or shoes, arms and shoulders are still trashed from yesterday

DB Press
20s x10x3

[Gwyn Brookes]

9/18/14

Squat
45x5x2
85x5
115x3
145x2
165x2
177.5x5x5

Deadlift - assistance (volume)
185x8x3

skipped chins today

[Gwyn Brookes]

9/19/14

C2 Sprints
7 x :20/1:40, 7 min cool down

Chins
5x6

Then I met a friend and climbed for an hour. Really having fun with that. Grip was utterly blown by the end, but I figure if I climb Fridays I always have 48 hours before my next lifting session. Plus this Sunday I will press.

[Gwyn Brookes]

9/21/14

Light Squat
150x5x2

Press
33x5
45x5
55x5
65x3
75x2
85x1
95x1x3, 90x1x2 worked on new hip position - need more work at max weights

Bench 2 ct pause
105x5x3 all 8s

[Gwyn Brookes]

9/23/14

Squat (medium)
170x5x3

Deadlift
95x5
135x3
185x3
225x2
245x2
265x3x5

[Gwyn Brookes]

9/24/14

C2 Sprints 7 x :20/1:40
Chins 3x5

[Gwyn Brookes]

9/25/14

Today was kind of a disaster.

Light Squat
150x5x2

Bench
45x5x2
75x5
110x3
115x2
120x1
target was 125x5x5, last time I did 5x5 I did 125x3x5, 125x4, and 120x5
today - utterly destroyed from Tuesday's deadlifts
125x3, f rep 4

then I intended to drop to 115x5 and work back up, but I misloaded the bar and did this:
105x5
110x5
112.x5 at this point I thought I was doing 122.5x5 and realized everything was 10 pounds less than I had intended to do. just went with it.
115x5
117.5x5
120x5

bench needs more frequency and volume, and I need to rethink volume on deadlift days. but I am going to wait until after October's meet to tinker.

Press
33x5
45x5
55x5
65x3
intended to do a bunch of doubles at 75 but my climbing partner showed up, apparently the clock was 15 minutes slow.
spent way too long looking for my clothes, because I couldn't remember where they were. gave up. climbed for about an hour and 1/4, focused on using a little energy as possible because my grip was totally shot after the very first climb.
found my clothes.

In spite of my utter discombobulation, I managed to have a great time training today anyway. heh.

[Leah Lutz]

Ha, great perspective! Glad it all worked out.

[Gwyn Brookes]

Ha, great perspective! Glad it all worked out.

I'm still just relieved I could find my damn clothes, lol. At one point me and a gym staff member were opening all the lockers... Life has been really stressful, but I think some big changes are just around the corner...