Things

Okay, my posting of late has been poor, but my dad is getting better and better, so that's all good.  His eyes are still yellow but he's back to putting away 5 hours a day tending the garden/farm and is walking the dogs again, not quite the old 2 hours in the morning and 2 in the evening, but an hour each way, which is good too.  I suspect that I get my tenacity from him.  I certainly get my cool head from him, which is good as I also have my mum's temper. 

It ain't nice when your parents get sick, is it?

I'm back to the UK tomorrow for the Reading Festival, where I shall eat, drink and be merry, so this last week I've run my body into the ground by training every day, no matter how I feel and generally pushing myself.  I've also been thinking about my training goals for the next year (I'm a teacher, our year goes September to August).  Basically I'm going to slowly trim down to 16 stone for Pete's Shodan (watch out Pete, I'll be fast and strong), then bulk back up to 17 stone and cut it down again to 16.5 for my Shodan, so I'll be heavy for my Shodan, but I want to do it my way, which will be controlled power through each technique.  Watch out every body.

So, this last week, what have I been doing?

Well...

Wednesday 18th
Ran to the Church and back, then 12 pull ups

Thursday 19th
Shadow boxing for 20 minutes
Tried out different combos and different ways of stepping into things and generating force as you move into and through your target.  Got a few nice ideas there I need to try on Fraz and Pete. 
Stretched
13 Pull ups

Friday 20th
Feeling sore and stiff
Did stretching, isometrics and Ki

Saturday 21st
Gym work
Mobility warm up
120 deep bounces
Press ups 40
Independent snatch: 22.5k x 5 per side
Isometric hold 3 x 3 sec
(later figured that I'd done this in the wrong order, whoops)
Deadlift: 70k x 6, 70k x 6, 110k x 5, 140k x 3, 160k x 3, 170k x 1, grip going, damn finger, 170k to knees.  Leave
140k x 1

Bent over row: 70k x 10, 75k x 6, 80k x 5, 85k x 5

Clean: 70k x 1, 1, 1, 1, 1 (+press)

Military press (one dumb bell each hand):  2 x10k x 15, 2x12.5k x 10, 2x15k x 8, 2 x 17.5k x 6, 2x20k x 4

Tricep extension: 20k x 4 per side, Tricep pull down: 25k x 5, 5 (independent)
Bicep cable curl, independent: 15k x 5, 5
Bicep curl: 20k x 30+15

Had no grip for the deadlift, but having not gone to town on it, found my back very strong for the bent over rows. 

Sunday 22nd
Boot run from parent's house to Atlantic drive and back.  Tough old run, 3.62 miles, about 1/2 hour. Got back and did 55 burpees


Monday 23rd
8 pull ups followed by 6, later still another 6 pull ups.  good form on all

Jogged down the hill at gran's house and sprinted back up.  A nasty windy hill, 160 metres or so and steep and rough terrain. Managed it 3 times before felt nauseous. 

Got back to mine and did the 350 work out: 9.25.2, nice time.  I seem to be able to maintain that out of breath feeling for a long time with little detriment to my activity. 

Tuesday 24th

Mobility warm up
Press ups 25, 10, 5

Bench: Bar x 20, 70k x 5 explosive, 5 slow, 80k x 5 explo, 5 slow, 90k x 5 explo, 4 slow, 100k x 1, 100k x 1, 110k x 1, 110k x 1, 115k x 1
Well, with the leap in strength, this slow and explosive mix is working

Squats: 1 legged squats 5 per side
Front squats: bar x 5, 40k x 5, 50k x 5, 60k x 5, 60k x 4
Back squat: 60k x 10, 80k x 5, 80k x 5, 80k x 5
Squat circuit: 25 body weight squats, 25 prison, 25 on balls of feet, 25 holding 20k plate
10 squat jumps

Snatch: 10 per side @22.5k
Bicep: 20k x 40

Wednesday 25th
Boot run to Atlantic Drive and back, 25 minutes
Ki and isometrics in evening

Thursday:
5 minute bike ride
mobility warm up
Press ups: 20 (was thinking, oh, I've clearly quite tired, maybe deadlift isn't a good idea...)

Deadlift:
Indy clean 22.5k@ 5 per side, then 3 x  sec 3 isometric holds, then 3 per side for indy clean

Deadlift proper: 70k x 5 (flew up), 110k x 3, 140k x 3 (over/under grip), 160k x 3, 170k x 2, 177k x 1 (grip really failing), 177.5k x 1, 140k x 6

Bent over rows: 70k x 10, 70k x 8, 75k x 6 (tired)

Clean with barbell: 70k x 5, 3

Clean and press: 22.5 k x 5 per side
Lateral raises: 10k x 12, 12, 10
Over head press (indy): 2x10k x 10, 2x12.5k x 8, 2x15k x 5
Bicep: 20k x 30, 15
Tricep pull down: 15k x 12, 20k x 7, 25k x 5

All in all a good week, good progress, good gains.  And cardio is maintained, so we shall see how next week goes when I get back on the mat.