Simon's training log

[Simon]

Time for my a log to keep track of my progress and goals - any input or comment is greatly appreciated!!

Goals for this year:
1. get to a competitive level at Judo - i.e. in white belt class of course! (almost absolute beginner at the moment, but love it!)
2. to dominate the 24 again
3. to start to dominate the 32.

Previous weeks training:

Monday
- 3 rounds:

Grind (MP, SP, windmill)
Ballistic (Snatch, C+J Long cycle, One arm swing)
Bag work (1 min)
Rest (3 mins)

Tuesday

- Judo class.
--One on one (hope it stays that way!)
--Learnt some good "ground walking" drills - hope to add to morning warmup on a regular basis
--Falls, simple groundwork etc - good fun

Wednesday

- As with monday, but 4 rounds.
-- Finding the rest period too long, will decrease next week
-- Finding bag work time too little, increase next week

Thursday

- Strength orientated night
-- Playing with new pressing drills from Steve Cotter DVD set (well new to me anyway!)

Side press 32.
L x 1 x 3 (back in the game with the 32!)
R x 1 x 2 - bit of inertial assistance

Seated press 16
L&R 5 x 1

Playing with:
-waiters press (16, 24)
-bottoms up press (16,24)
-TGU (24)

Finish with one and two arm swings with 32
-one arm x 10 a side
-two arm x 20

Friday-Sat-Sun
For once have a social life. All "rest" days :)

[Simon]

Mon

Evening

- got home late, couldn't do everything I wanted
- single arm swings 24, 32 - various numbers
- long cycle C+J 24, 32 - various numbers
- side press with 32. L x 1, R x F

Tues

Evening

(L32 = left with 32kg)

-Judo - no instructor! KB workout instead
- MP L24, R16 x 5
- MP L16, R24 x 5
- Rows 32 x 5 L&R
- get up sit up (GUSU) L&R16 1 x 4
- side press L32 x 1, R32 x F -> push press on right with slow negs x 3
- floor press L&R32 x 3
- rows L&R32 x 5
- GUSU L&R16 x 2
_______________
- front squats L24R16 x 5
- snatch L&R24 x 10
- bag work (2 min)
- rest 2mins
- C+J LC L&R32 x 10
- bag work 2 mins

Wed
morning:

-warmup
-mp, single arm swing L&R16
-BW GUSU

evening:

- MP L&R24 x 5
- Rows L&R32 x 5
- GUSU L&R24 x 2
- Side press (SP) L32 x1 R32 x F (nearly!) -> jerks R32 x 5
- Rows L&R32 x 5
- GUSU L&R24 x 2
- SP L32 x 1, R32 x F -> MP R24 x 2
- Rows L&R32 x 5
- GUSU L&R24 x 2

thurs
Morning

- warmup
- 16 kg MP, windmills, snatch, side press
- dragon twists

Evening

- 1st try at Fran with L24, R16 = nearly 95 lbs,
- thruster #, chinup #

7,7
4,4
5,5
5,5
5,5
5,5
5,5
4,4
3,3

- can't believe I made it! badly wanted to stop half way through
- time 9:50
- left knee pinged on 2nd last thruster - have to watch that one!!

[Simon]

Fri - Rest

Sat

- playing with bent press
-- bent press 32 x 1 each side
-- followed by 1 (almost 2) MPs on each side - just stuck at the top of hole.
--- back in the game with the MP!!!

[Simon]

Sun

- light work out GTG style with strength stuff

Mon

- warm up with 16kg
- Bent Press (BP) L&R32 x 2, L&R24 x 5
- Hanging leg raises (HLR) x 5
- MP L&R32 x 1
- GUSU L24 x 1, F R24 x 2
- HLR x 10
- Pullup x 3
- Windmills L&R16 x 10

Tues
- 2nd recent Judo class
- working two leg type throws (japanese names escape me)
- to mount and dealing with the mount

Wed
- home late and hurting from judo!
- MP L&R16 x 10
- BP L&R24 x 3
- BP L&R32 x 2
- Kettlebell arm bar L&R16
- Janda sit ups x 3

Thurs
- still recovering from judo!
- 2 rounds:
-- BP or MP 32 L&R (Lx3,RxF, L&R1)
-- Single K-bell F Squat L or R 32 x 5
-- GUSU L&R24 x 5
-- Pullup (3,5)
-- Chinup (5,5)
-- HLR (5,5)

- Windmills (24 ) and k-bell arm bar (16)

- Balistics - minimal rest ~ 1/2 - 1 min
-- Snatch L&R32 x 5
-- Long cycle C+J L&R32 x 6
-- Single arm swings L&Rx 6
-- Single arm swing L&R32 x 5
-- double arm swing 32 x 10 x 2

[Simon]

FRI - SAT - SUN - all rest due to "real life" - too long! must do something on these days off

MON
- BP L&R32 x 1
- Tried Fran but too tired from lack of sleep and exercise and in a rush
Thrusters, Chinups
7, 7
5, 5
6, 6
3, 3
5:30 mins

[Simon]

TUES

- Judo (1 hr) - 40

[Simon]

Wed

home late again - short workout

-- BP 32 L x 1, R x F
-- BP 24 L&R x 5
-- MP L&R32 x 1 x 3

can't remember what else!

Thurs

-- MP 32 L&R x 1 x 3 (short breaks - trying to to reduce to nothing) x 2
-- renegage rows 24 L&R x 5 x 2
-- BP L&R24 x 5 x 2
-- Floor press L29 (24 + 5 kg of ankle weights) R 32 x 5 x 2 (swapping)
-- towel curls L&R29 x 2
-- squats 32kg (one bell) x 5 x 2 (alt hands)
-- one arm swing L&R 29 x 10 - hurts a lot more than 24!!!

[Simon]

Fri

MP L&R32 1 x 3 (nearly 2 in the first set! small breaks)
Renegade rows 29kg - hurting - should drop down in weight to get form
single k-bell Squat L&R32 x 5
get up sit up with 16kg x 5
single arm swing with 29 L&R x 10


________________

lazy week volume-wise - will have a higher volume week next week

[Simon]

SAT , SUN rest

Mon

warm up - Bent press 29kg L&R x 5

Alternating:
MP L&R 32kg 2, 2, 1 (PR!!!!) :D :D
Renegade rows L&R 29kg 5, 5, 5

with 29kg
-single arm swings x 10 x 1 (L&R)
-long cycle x 10 (L&R)
- double arm swing x 20 x 1

[Simon]

TUES

Judo
- chokes
-- 1 -Hadakajime
-- 2 - similar to 1 but arm under theirs and behind head, pushing forward
-- 3 -cross arm choke set up from both arms on one side of gi
-- randori from hands and knees position

[Simon]

WED

- a bit fatigued

BP L&R29 x 5 x 1

alternating, numbers
MP L&R32 2, 2, last round Right - 1,1,2 - almost 3!; Left - F,1,1,1
Pullups 8, 8, 8

Single arm swings
L&R29 x 15
L&R32 x 5

Long cycle C+J
L&R29 x 5
L&R32 x 5

felt great after! though have to keep right shoulder down for one arm swings with larger bell.

[Simon]

THURS

- left knee sore, prob from recent higher volume swings and judo. Stuck to arms, abs

2 rounds (slow pace)
- Floor press L32, R29 x 10
- MP L&R32 x 2 (nearly 3 on right side, cms away at the top of the hole)
- Chinups BW x 10
- Hanging leg raises x 10

[imported_Rick]

Nice MP's Simon!

[Simon]

cheers Rick - the hard work is paying off!

FRI SAT SUN all rest days, damn hot too!

MON

light night, still very hot

MP L&R24 x 10
Chinups x 10 (some of them kipping - what an exercise - I though kipping was just cheating :shock:! definitely a valuable inclusion to a workout)
Hanging leg raises x 10
Windmills L&R24 x 5

[Simon]

TUES

Judo
- more work going into chokes
- rolling into arm bar
- standing randori - gotta start throwing people well - good fun!
- ground randori

very hot 35-40

[Simon]

WED - SUN

basically all off! very lazy, but felt right - anyone else regularly take off a whole week?

did some MPs, Chin ups, hanging leg raises once off one or two of the nights...

MON

morning

BP L&R24 x 5

2 rounds
MP L&R32 x 1 (dropped down with my week off!)
One arm swing x 15

[Simon]

MON Night

2 workouts in a day! liking the substantial morning workout...

Strength
- BP L&R24 x 5
then
2 rounds
- MP 32 L&R L1,1 R 2
- Pullups x 10
- Hanging leg raises x 10

Ballistics/endurance
3 rounds
- ballistic
round 1 - one arm swings L&R24 x 20 - PR for sure
round 2 - two arm swing 32 x 15
round 3 - snatch L&R16 x 15 - starting to feel it, went for a safe weight!
- 3 min bag work
round 1 - arms, concentrating on weak jab
round 2 - arms with some legs, explosiveness etc
round 3 - legs with some arms, knees, bare knuckle, elbows etc
- 1-2 min rest between all

Very nice workout felt great! :D

[Simon]

TUES

Judo

- nice throw using collar side hand around neck, tilt head with shoulder, weight on opposite leg, sweep. powerful and nasty :twisted:
- punishing someone for lying flat on the ground - hook in legs, grab opposite collar and roll to choke
- randori ground work - getting more relaxed, starting to get chokes working

[jamie douse]

gday simon

i recently took a whole week off, just did a bit of pool work and some yoga. i found it hard not to train during the first couple of days. Towards the end of the week though i was feeling excellent.

I find that my body does need some complete rest from time to time. If you train constantly without resting you may find that strength, cv fitness might actually start to regress.

i try and make sure that i'm getiing some complete rest every
3 - 4 months.

just take is as you need it.

who are you doing your judo training with and how long have you been training for? I'm trying to find the time to do a judo session once a week.

[Simon]

hey jamie

funny thing is - with the week off, my cardio is actually better, not worse (like usual with me) and instead I've lost my edge on the MPs - something that I could leave for weeks and retain(!) :lol:

Feels good to be fresh this week :D but felt guilty to start with

I do judo with the UWA club behind challenge stadium. Its on a tues night @ 6pm. Great prices (part of the reason that I am there) - $7 casual, $30 a month, possible 3 classes a week!!! that's $2.50 a class if you go to all!!! Not bad considering my boxing class is now $15 casual...

good teachers, into comps, good people so far.

I'm a total beginner, 7 or so classes in

[jamie douse]

simon,

your right mate that is cheap, especially in this day and age when everyone seems to try and get as much out of you as they can.
Price wise Bunburys not too bad. I can go to BJJ or bushi kempo ju jitsu for about 10 bucks a sesh (not as good as $2.50 though - man thats cheap).
i trained for about 6 months last year - in the Kawaishi method of jujitsu/judo under shihan morgan - to try something different from boxing. None of the guys there had big egos and they were all just so relaxed. I dont know whether it was cause they were all such big fat buggers and they were trying to conserve energy or whether it was cause they could pop your eyeballs at the drop of a hat. It was an excellent training environment. I have known a few judo competitors over the years and they all seem to be the same - quietly confident.

Stick with it mate, at those prices you'd be mad not too.

[Simon]

WED - SAT

another very light week. some MP32 x 1, one night of
BP L&R24 x 10, Snatch L&R24 x 10

TUES

Judo
- working on improving hip throws
- leg sweeps
- drilling both from standing position, one person (uki) setting up by pushing (hip throw) or pulling (leg sweep)
- ground work with newbies (outweighing them all by 25 kg - I'm only 75 or so!)

felt great to be active after a lazy week

[Simon]

WED - 1st competition pool night - too much beer and smoke - can't wait for the smoking ban to come in! good fun though

THURS MPs and bent over rows, followed by some swings, nothing major

FRI

finally training with training partner again

Various numbers
MP32 L&R x 1 x 3 (short rest) x 3
pullups 8, 8, 8
hanging leg raises x 10 x 2?
squats L32, R24 x 5 x 1?
swings L&R32 x 10 - much easier than I remember
gusu L&R24 x 1
C+J LC 24 x 10

Boxing
Punching drills one person - defending other person
3 rounds each (2 mins) progressive towards sparring

Bag work
- arms
- legs and bare knuckle

Ahh felt great. gotta keep this regular

[Simon]

weekend off...


MON
late home. MPs, windmills and Bent rows with 32

TUES
Judo
- Pin turnover with opponent on hands and knees
- triangle from failed version of turnover above.
- triangle from the guard
- standing randori- very happy, only got dropped once in 15 mins! have to be more pro-active though, very reactive with my throws

[Simon]

WED - competition pool (beer and passive smoking :shock: - can't wait for the smoking ban! - do you over east guys have smoking bans already? is it great?)
- won 3 out 4, our team won massively

THURS

ride to work ~ 10km 25 mins or so

[vladimir]

do you over east guys have smoking bans already? is it great?)

I find it best to keep my nose closer to the beer, then you can't smell the smoke... :wink:

[Simon]

Missed Judo due to an increased desire to finish my phd..

In the last few days:

MPs with 32, swings with 24 and 32 etc. Definitely need a break from the normal routine.

have resolved to load up my 16kg with ankle weights (~21 kg) and do a double kb workout with the 24.

double MPs
double squats
double snatches
double swings etc

any suggestions from anyone doing Mike Maher (spelling?) type workouts?

[vladimir]

Simon,

You can also do:

double clean and jerks
renegade rows
double suitcase lifts
double deadlifts
double up-right rows

Lie down on the ground and do double chest press.

I even tried putting my foot through KB, sit down on bench and do improv. leg extensions.

[Simon]

that all sounds great - cheers Vlad

- what do you mean by "up-right rows" - is that the same as bent over rows? doesn't sound like it but I can't imagine a rowing exercise with the the body upright? unless its similar to a deadlift?

[vladimir]

Simon,

Stand up, holding KB in front of your body in arms extended/resting position. Then, pull up with your arms, your elbows ending level with your head and KB handles just under your chin. Then use control to lower back down to starting position. That is 1 rep.

[Simon]

sounds nasty! thanks for that Vlad :)

[Simon]

WED

new things with 16+5 and 24 k-bell

double mp x 5 x 5
double bent over rows x 5 x 5
tried up right rows - no way! have to go down in weight to build up...

squats x 5 x 3
snatch - killer x 3 x 1 with bad form... again build up from lighter
C+J long cycle x 5 x 3 - nice and easy

floor press with 32 - had some energy left.

not bad for a post-dinner work out :)
have to add some swings to build up snatching power

[Simon]

THURS
-nothing but bought a bar while out shopping

FRI, SUN

various with new bar
- bent press, deadlift 35kg + bar
- good mornings with 10, 15kg + bar
- pullups, chin ups

good fun. will be great for diversity... just need to hit the classifieds to get some more cheap plates...

anyone know of any good resources for deadlift form? I seem to be very aware of my knees when returning down - leads to bad form if I extend to far in front of my knees.

[JE]

Simon,

Check out the videos on www.crossfit.com (http://www.crossfit.com) they are helpful with technique.

What kinda bar did you buy?

[Shayne]

Simon

http://www.crossfit.com/cf-info/excercise.html and then pick the deadlift from the list.

http://www.dolfzine.com/page370.htm - Dolfzine is pretty good for info but you have to look for it a bit more.

Dragon door will have some resources as well

Hope this helps.

Shayne

[Simon]

thanks James and Shayne - very helpful

James - just a budgo bar from Rebel sport ~ $60-70.

______________________________________________

MON - nothing too cardio, feeling like I'm fighting something flu-like

MPs 32kg
L F(wtf - I'm left handed!), 1, 1
R 2, 2, 2 (last 1,1,F)

Deadlifts 45kg (all the iron I have! :? )
8, 8, 6

Pullups BW
8, 10

Good mornings 25 kg
5, 5, 5

Love the addition of good mornings - seem to de-stress my sitting-at-a-desk-all-day-stress shoulders :D

[Simon]

TUES - MON
lazy week sick and then lazy!
some bar work, MPs etc

TUES
missed judo cos late home from work

MP 32 1 x 3

One arm Swings
32kg x 5
24kg x 10 x 2
3 mins bag work
16kg x 25 x 1
3 mins bag work
16kg x 20 x 1

Snatch
24 kg x 10

Double C+J LC
L24, R16 x 10 (broken set)

[Simon]

FRI, quick workout before going out

MP32 x 1
Snatches 16 x 20
One arm swings
32 x 5
24 x 10
16 x 20

[Simon]

SUN

MP 32 x 1 x 4
RR 24 x 5 x 3

Snatches 24 x 15 x 1

[Simon]

MON

Full super joints routine - great warm up in cooler weather.

BP 24 x 5 x1

3 rounds
MP 32 x 2 (f on 2nd on left side for first two times. all good on 3rd! :D )
Pullups 10 + 5 running man (see training pullup "thug ..." thread)
good mornings ~25kg x 5 or so

one arm swing
32 x 7

snatch
32 x L5, R3 due to complaining callous (?sp) will tend to before breakage ... no more snatches :evil:

c+j LC
32 x 5
24 x 10

one arm swing
24 x 16 - grip failled 1st

two arm swing - final killer
32 x 20 - grip again!

[Simon]

SAT

back into judo

- went through all basics
- fine tuning hip throws
- new leg throw - skip between legs, hook around leg and sit to unstable balance.

was all grey hairs except for me and two others. want to have that sort of flexibilty and strength when I have grey hair! Was great to see the old guys with real skills.

[Simon]

MON

Alternating, 3 sets
MP 32 x 2
Pullup x 10

Cleans 32 x 10 x 3

Bag work 3 mins - legs
One arm swings 32 x 10
Bag work 3 mins - hands
Snatches
32 x 5
24 x 10
Bag work 3 mins - hands and legs

[Simon]

TUES

Judo
- Ogoshi practice
- Ground randori - got owned by a chick ~20kg lighter than me after not going 100%. Shows those holds really do work :lol:

[Simon]

MON

Tabata sprints. very lazy - only 4 out of 8 with a break after two!!
have to work on that...

TUES-THURS

Sick! didn't even go to work or do uni work... bummer

FRI

training with training buddy, taking it light:

some:
- MPs, BPs with 22kg BB
- 42kg deadlift, straight leg deadlift
- windmills (24)
- pullups

boxing/kboxing drills (2mins on, break, 2mins feeding)
- punching
- parrying with counter
- kicks with followup
- bag work

felt great to be moving again after a couple of days on the couch. :D

[Simon]

MON

Bottoms up
MPs (16) x 5 or so
Cleans (24) x 5 or so

3 rounds
DL 42kg x 2-5
Straight leg DL 42 kg x 5
Chinups 8-10
Judo pulls on old bike tyre nailed to the wall
MP 32 x 2 (only 1 in last round)

3 rounds
One arm swing (24) x 8
Janda sit ups x 5

[Simon]

TUES

Judo
- nasty traditional warm up
-- pulling your flat body along the mat in various evil ways etc
-- foot sweeps
-- ogoshi practice with semi compliant partner
-- standing randori
-- ground randori

copped a great knee to the quad - corked and got a terrible sleep!

QUESTION - what can I do to calm my body down after a pounding? Seems the body is a bit traumatised after a good class and even the mind is slightly affected - maybe I need some meditation??

WED

up and down many stairs at a Power station phew... I'm used to working behind a desk only! good to see the sun though.

Danny green vs Mundine tonight. Curls of 375g liquid weights only tonight :D

[Simon]

THURS, FRI

tried but buggered from nights out/work

SAT

pushed for time-

SP (24) x 5
Pullups x 10
MP (32) 1,1,1,1,F
Pullups x 10

-Judo pulls on bike tyre
-Judo rolls and falls on grass - less forgiving than the matts :D

SUN

-picked up 40+ kg of slightly rusty "Spartan" plates ($40 not bad?) from local pawn shop. - will be able to try deadlift BW now!

[Simon]

SUN continued

DL
62kg x 5
MP/SP
24 x 6 or so

DL
52kg x 5
MP/SP
24 x 6 or so

DL
52kg x 5
MP/SP
24 x 6 or so

Single arm swings (32) x 10 x 2

MON

ride to work 10ks (25-30 mins) each way

[Simon]

TUES

too tired for judo! must get more sleep!!!

light session

DL
52kg x 5
MP
32 x 1

DL
62kg x 5
SP
32 Lx1 RxF

Judo pulls on bike tyre, spine decompression hang

[Simon]

crap! 3 weeks without any real exercise.

SUN

mountain bike riding in Jarrahdale. ~13km (apparently), ~ 1 hour. Absolutely screwed - but had only 5-6 hours sleep and was drinking the day before!

great fun. no injuries or damage to the bike for a change :D

[Simon]

MON

strength - reasonable rest periods
3 rounds
MP (32) x 1
DL - 82kg (all plates again!) x 5
Pullups x 5

all with minimal rest
One arm swing
32 x 10
24 x 15 x 2 (same arm twice then change)

1 min snatches
- round 1 - L 20, R 15
- round 2 - R 15, L 10



[/b]

[Simon]

(after nearly 2 months off!!!!)

MON

-MP
-24 x 5 (L&R)
-32 L (1), R(F)

Alternating (1. to 2.)
1. Floor press
-32 one arm, 24+5 the other x 5 (3 rounds in total)
2. Deadlift
70kg plus bar -> 85kg plus bar (x 3-5 per round)

Tabata two arm swings
32 (20 secs)
10 sec break
24 (20 secs)
10 sec break
32 (20 secs)
10 sec break
24 (20 secs)
10 sec break

not bad for really rusty. felt great after! :D

[Simon]

phew ... back on it after a long lay off due to finishing my PhD thesis.

Today:

Helen (16kg k-bell for the swings) ~ 15mins

comments
- regretted the cheeseburger meal from an hour or two before!
- pullups require maintenance! taking a long time to get back to where i was

[Simon]

DL 3 x 5
- 55kg + bar
- first DLs in a long time. felt good once into it again

alternating with

spine decompression/leg raises

BP 3 x 5 (55 + bar, 65 + bar, 65 + bar)
Pullups (L sit position) 3 x 5