Strength Training for Martial Arts

[Gwyn Brookes]

1/19/16

Squat
200x3x3 - decent (yay! hip is still a problem, but I figured out a way to mostly avoid the pain by changing the angle of the femur and making sure to stay in my hips the whole way up)
170x5x2

Press
82.5x3x3 ouch. but I did three sets anyway. shoulders have been through a slightly bad couple of days.
65x5x2

Chins
4 sets of 5. You can't do a chest to the bar on this rack, or you'll hit yourself in the head. I hit myself in the head before figuring this out. I've done it before, too. Maybe I'll remember next time.

Had a pretty good training day, mood is finally out of the dumps!

[Gwyn Brookes]

1/21/16

Deadlift

Should have been 290x3x2
But, I left a five pound plate off one side and failed to notice until I had completed
285x3x2
on the bright side, I made some technique adjustments that resulted in a hell of a solid pull, so if I can just recover by next Tuesday I'll pull 290 then

Bench
wanted 140x3 and then some doubles,
got
140x1x5
failed rep 2 of set 1, so I just went with singles, then
125x5x2

[Gwyn Brookes]

1/24/16

Squat
205x3x2
205x2 (these were both super slow and grindy, so I just racked it after the second rep. now that I've fixed my hip drive, time to re-establish better knees out - since my external rotators seem to have recovered from the crappy high fall. or, it's just that 3 aleves are better than 2)
180x5

Press
85x3x3
70x5x2

Chins
4 sets of 5

[Gwyn Brookes]

1/26/16

Deadlift
290x3x2

I definitely have one more 5 pound jump in me, but this weekend's a martial arts intensive - 3 days of training, so Tuesday will be a recovery day and I'll pull heavy again on Thursday.

Bench
142.5x1x5
127.5x5x2

[Gwyn Brookes]

1/28/15

Squat
210x3 fugly
185x3x2

Press
87.5x1 grindy, backed off to
70x5x3

Chins
6, 5, 6, 5

1/29 - 1/31
Winter Intensive at my dojo.
Lots of MA practice - 6 hours Friday, 5.5 Saturday and then I was wiped for Sunday - stopped after 2 hours.
Weird tendonitis at the distal attachment of my gastrocnemius, but I managed my rotator cuff tendonitis and hip osteoarthritis quite well.

2/2/16

restoration -

Squat
180x5x3

Press
75x5x3

Chins
4 sets of 6

[Gwyn Brookes]

2/4/16

Deadlift
135x5x2
185x5
225x3
265x2
295x3x2

I think have another 5 pound jump in me, and I have one more deadlift session before I leave for Australia for 10 days and come back and completely overhaul my programming. I have to include more conditioning. I am up for Yondan (4th degree black belt) testing in June in Aikido. Some of our material comes straight from the uchi-deshi (live-in student) program at the Yoshinkan Dojo in Japan, and requires a lot of stamina.

Bench
45x5x2
80x5
105x2
130x2
115x5x5

Shoulders are really weak and painful today, so I ditched my plan to work up to singles at 145 and just did some light volume.

Chins
3x3 (threw these in at the end, in the hope they'd help my shoulders)

[Gwyn Brookes]

2/7/16

Squat
185x5x3 - ok but a tad slow and grindy today

Press
76x5x3

Chins
6, 7, 6, 5

Saturday I was able to train with my real sword with no shoulder pain - a first since last June. I was pretty excited about that. It felt like a part of me again. Drawing and sheathing were the last to come back, plus the one handed side cut. I am still in pain a lot and have to be pretty careful with shoulder locks and the like, but this is a big step forward.

[Gwyn Brookes]

2/9/16

Deadlift
300x3x2 pretty sure that's a PR for reps. Great way to end my training before vacation!

Bench
110x5
115x5
120x5

Babying my shoulders. Happy about the deadlift. Bench can wait until I get back.