Alasdair's Blog

[Neo]

AM
Bench press 95lb max reps
24, 16, 13
DB tricep extension 20lb seated.
3 sets of 6. Hard.
Pullups bw
4 sets of 8.
Bradford Press 44lb
15, 12, 10
Alternate DB curls 30lb each
10, 8, 8

PM
Running track:
2x400m warmup and stretching (autumn's here-markedly colder)
4x400m sprints with about 3 minutes rest.
4x100m sprints with 90secs to walk back.
Stretching.
Saturday bit of a rest day with just a set of pullups morning, afternoon and evening.

[Neo]

Class
SNT
Run through couple of applications such as set 8 tut sao freeing arm.
Incorporated into chi sao.
Worked lat sao punching, particularly arm pressing punch, as partner wasn't using structure and punching forwards.
2 3-minute rounds in air, 2 3-minute rounds on bag using Bas CD. 1 minute intervals did skipping, then squats then press-ups with knee-lift to elbow.

[Neo]

Bench press 163lb 3reps felt hard

DB Incline bench press
44lb each 4x10

DB Bent over row 44lb each 1 x15

Bent over db rear delt flyes. 3x15.
25lb each arm, working both and working form as I find the finishing position awkward.

Class
Warm up, mobility and breakfalls
Punching, footwork drills
SNT
CK
Lat sao working on that arm pressing punch.

Then working on pak back fist/inside pak and backfist attack in lat sao, working on the kwan dar response.

Finished with fitness drills, sprints, lunges, duck walks, etc.
Stretching

21 Sept AM - wife has cold, my tonsils and throat felt a bit rough so decided to dose up with paracetamol, decquacaine, double choc muffin and a coffee and hope that I feel fine for judo tonight.

[Neo]

Kept cold at bay, and headed off to judo wondering whether I was doing the right thing...

jogging around the mat warm up
Breakfalls
With partner, uchi komi 3 sets of five each, throwing on the fifth one:
o-goshi, tai otoshi, koshi guruma, harai goshi (found this to be lethal!, just takes your legs away and then working on seoi otoshi shoulder drop, but dropping to both knees beneath the opponent's legs. Wqe then worked on a drag counter to this into a koshi jime hip strangle. Actually managed to beat someone's counter and still get the seoi otoshi on.

Did plenty of turnovers and pull throughs, then onto randori with the three other guys, each of us having to do two rounds of one minute staying out, as well as partnering the person who is staying out. Sholder injury came to the fore as I got slammed twice on it, the second one really hurting. Also finding that maybe I'm getting caught more by the the others, especially as some are now going twice a week to the advanced/senior class, where there is more fitness stuck in between throws. Hate losing but can't give up a night of wing chun and can't do another session. Life sucks when yo can't have it all your own way! Anyway, finished with ten sprints of the hall, quick breather then 6 sprints. May not be the strongest, but more endurance and speed then the others.

[Neo]

Barbell front squat from clean 138lb 5 reps. Thought shoulder would play up but okay. Might up this next week.
Front squat rear leg elevated.
Upped to 98lb
3x15
Super-setted with:
Single leg Standing ham curl
50lb 3 sets of 10 each leg.

[Neo]

AM
Bench press 95lb max reps
27, 14, 15 bit weird.
Standing Rope pushdowns 90lb.
4 sets of 10. Seems like a lot of muscles supporting this movement. Supersetted with:
Pullups bw
10, 9, 9, 7
These felt much better this time, especially the first set.
Bradford Press 44lb
15, 15, 15 concentrated on isolating the delts and minimising tricep involvement. Supersetted with:
Alternate DB Zottmann curls 30lb each
10, 10, 10 hard.

Thinking about trying the 5x5 routine noted on Mahler's article that came through on the dragondoor newsletter. It highlights strength and size gains without over training. Finding that my strength in randori is sapped.
PM
Running track:
2x400m warmup and stretching.
100m sprint and the walk back.
within 90secs. 10 reps.
Stretching. Must stretch more.
Saturday will be spent watching eldest lad attend his 3rd mini mon and hoping he will get silver or gold this time, as he is always the underdog in his group.

[Neo]

V-ups 3 sets of 12
Wrist rolls 3 sets of 8
Shin box rolling around mat

Shoulder
Lateral raise - isolateral 20lb dumbbell
4x10
Front raise - dumbbell 20lb
4x10
High Pull dumbbell 74lb 4x5
Hang snatch dumbbell 4x5 54lb
abdominals
Roll-ups abdominal 4x20
Treadmill 15 mins
Full stretch

Callum won gold in his mini mon! Very proud! Not bad for a 7 year old with dyspraxia! Scored with a wazari throw in the first round, and then a single koka throw in the next bout.

[Neo]

Warmup:
3 rounds of:
Reverse hypers on physio ball 10
Good mornings 10
Skipping 1 minute.

Chest Legs Back
Step-ups 54lb barbell 4x8 per leg
Squats with 44lb plate swing 3x15
Squats barbell 118lb 5x5
Bench press 5x5 148lb failed on last rep of last set! One before was one of those killer reps.
Dumbbell row knee on bench 74lb 5x5

Later, 10 2 minute rounds on bag, with 1minute intervals filled with things such as dive-bombers, breathe-ups,
Ab wheel 3 sets of 14
Stand-ups 3 sets of 10
Playing with bodyflow stuff.

[Neo]

Warmup
Step-ups bodyweight 3x30secs
Hand grabs 3x30secs
Shoulders
Front raise - barbell 40lb
4x10
simultaneous Lateral raise - 20lb dumbbell 4x8 harder done together.
Push press barbell 108lb
2x8 & 2x6
Skipped shoulder shrugs and upright rows. Might add onto tomorrow as I don't have kids around.
Abdominals
V situps 3x15 supersetted with
Rollups 3x25
Stretching.
Skipped cardio as I felt tired. Will do more tomorrow to make up for it.

Class
Warm up and breakfalls. Couple of beginners so they worked on footwork, lat sao punching, interception and then headlock escape.

others worked on chi sao, drilling simple attacks and then working on 1st part of 1st section chi sao. Then did lap sao pull against punch thrown from defensive ground fighting position. Worked on the roll back to a rear naked strangle.

Finished with some conditioning exercises and sprints to kill them off. One of the new guys was a wannabe, done some JKD and other stuff and was keen to let everyone know it. Somewhat annoying but kept him busy so that his brain wasn't occupied with talking all the time.

[Neo]

Warmup
3 rounds of:
Static wall sit 30 seconds with 22lb
Skipping 60 seconds
Plyometrics & Power
Ski Jumps 3x30 seconds
Lateral Shuffles 3x30 seconds
Figure 8s Push-ups 3x30 seconds
Box Jumps 3x8
Medicine ball walk 3x20 yards
Knee-ups with ankle weights 20 each leg.
Core:
3 rounds of:
Physio ball crunches 25 reps
44lb Good Mornings
Cardio:
Sprints: 12 sprints 100 yards 60 seconds to sprint and jog back to start.

PM Judo
Warmup and ukemi
Team Sprints with exercises
Easy session with no randori this week.
Plenty of uchi komi, then into groups of four. Perform 5 throws, any type, against each of the other three.
Realised that my shoulder is being aggravated by partners always throwing right handed.

[Neo]

AM - Rest

PM Class
Had one beginner tonight so rotated him with the other guys, working on 1st program lat sao.

Others worked on 1st section chi sao and looking at lap sao. Then finished with program 3 lat sao, working on double pak sao and finishing with SNT.

[Neo]

Warmup
3 sets of:
Reverse hypers 15 reps
Good mornings 15 reps

Legs/Chest/Back
Lunges dumbbell 4x20 reps each
Push-ups Plyometric 4x10
Towel Pullups 4x8
Bench Press 5x5 148lb
Incline Press - 3x8 88lb
Pullovers - dumbbell 40lb 3x8

Was all ready to go running while son was at judo but the heavens opened with an almighty downpour. Didn't fancy being a drowned rat. Might sneak an extra session on Sunday while wife is at work.

[Neo]

Warm-up
Wrist rolls 3x8
Step ups body weight 3x30 secs

Shoulders
Front Raise - Isolateral 4x8 25lb
Lateral Raise - dumbbell 4x8 20lb
Hang Snatch - dumbbell 4x5 59lb
High Pull - dumbbell 84lb 4x5 10lb more than last time, hard but manageable.
Military Press - narrow grip curl bar 4x8 74lb.

Cardio
6 100m sprints and walk back
5 minutes jogging.

PM Class
Beginner came back, so focussed on basics this evening. Worked on kau bo and advancing step, drilling in air, then on pads, then against partner just stepping in with guard, then against diagonal punch. Beginner picked it up well. Then we recapped on lat sao from last Tuesday with him, working his yap guek and bong guek defences. Blitzed a couple of conditioning exercises then taster of single chi sao, finishing with SNT, others doing it on single leg twice.

[Neo]

4 October 2005
Annoyed that I couldn't do any exercise this morning. Too many things to sort out.

Class was pretty standard, must keep blog up to date better... sorry guys...

[Neo]

Warmup
Power lunges with ankle weights 3x16 each leg.
Legs/chest/back
Squats with plate hang snatch3x15 10kg
Bench press 151lb 5x5
Single arm row 46lb 2x8
Pullups with ankle weights 3x8
Barbell thrusters 88lb 3x10

Skipped cardio, not enough time this morning.

Judo pm

Neighbour called Nick (a southerner like me in the alien northwest!)asked me if I did judo, I said come along so he did. He is 37, and hasn’t done any exercise since he was in his late teens and now worried about his BMI. Warned him it was going to hurt!

After warm-up and ukemi, plenty of team sprints with exercises, piggy back relays (he was amazed at the 50 year old woman carrying all us lads down the hall!) Also a ukemi race. Had drunk a triple strength coffee beforehand, was slightly buzzing! Worked on a hanging strangle and then sangaku jime, by which time Nick was feeling dizzy! Soon got his head back, joined in for some uchi komi, then as we started doing some ground randori he felt sick again! Sparred with the young green belt and got a good thigh push to get out from the guard and clamber to rear mount. Then randori, two volunteers in the two separate squares, everyone taking turns to continually fight them for 30 seconds. Apparently he was riddled with the DOMS two days later!
30 seconds press ups and 30 seconds sit ups.