Lifting things and grappling things

[KringJ]

Hey everyone,

I've been meaning to get a log up here for a while now, so here goes.

Name: Justin
Age: 27
Weight: 200-205lbs

All time Prs:
Squat: 445
Conventional Deadlift: 500
Bench: 295
Press: 200

Training background:
I've been practicing Okinawan karate for about 15 years, I lifted in highschool but it was mostly bodybuilder style training. I stopped lifting around 20, and was exposed to all the asgaard stuff around 22. I slowed down on my karate training and focused on just getting stronger. I did that for a few years, working with some great SS coaches and some really terrible ones. I learned a ton, and even interned at a SS gym and for SSOC. I stepped away from all of that about a year ago, just due to learning more and realizing the issues with a lot of their methodology. ((Among other ethical reasons)) I initially set out to try to find a way to progress in both my strength training and my karate simultaneously. I did succeed in regaining the skill I had before, but my strength programming was all over the place. In May, I finally hired Hanley (based on the feedback I had seen with him on here, thanks guys) and have been steadily progressing since.


I don't compete in either sport, so I just have some really lofty "life goals" I'm slowly chipping away at for lifting.

Lifting:
Squat: 500
Bench: 405
Rickshaw Deadlift: 600

*2020 update
I picked up Jiujitsu in 2020 and have been focusing that instead of karate. Fun to do something new

[KringJ]

8/2/2019

Deadlift: Triple at 375
https://drive.google.com/open?id=16J3ps ... V1bDxAgW-V

Bench: 180lbs
2 Waves of 3,6,4,8,5,10

Dips: 10 rep Amrap
then got 28 reps in 6 minutes

[mgil]

Welcome aboard! Strong numbers, @KringJ.

I think a few of us would be curious to get your thoughts on some of those recent training experiences elsewhere in the forum.

[ChrisMcCarthy1979]

Welcome!

[GlasgowJock]

Welcome Justin and cheers for adding your log.

Good strong numbers made more impressive that you train for a martial arts alongside your lifting

[KringJ]

Thanks for the warm welcomes everyone. I've been looking forward to getting a log up for a while. It's a good group here.

8/4/2019: Karate stuff

Makiwara: 25 warm up punches
10 hard punches
100 moderate punches

Post work: Only forearm and shin conditioning today, nothing special. 50 each side.

Bag work: Boxing only on the BOB
4 x 5 minute rounds with 1 minute of rest between.

[KringJ]

8/5/2019

Squat: Was really pleased with these today
347.5 x 3,3,3,2,2,2
Last set of 2:
https://drive.google.com/open?id=16JqfN ... FG4POXMr9w

Bench:
212.5
4x4
4x3
https://drive.google.com/open?id=16TGCz ... j2oybLoUmd

Chins:
4,4,4,3,3,3

[KringJ]

8/6/2019

Bench:
8 sets of 5 with 200lbs. Last set:
https://drive.google.com/open?id=16cOhh ... hQD9j8rdks

Deads:
330lbs 3,3,3,2,2,2 Last set:
https://drive.google.com/open?id=16abRL ... _mFlFaWtEA

Dips: Density set 50 reps in 10 minutes.

[KringJ]

8/9/2019.

Squats
7 sets of 5 with 300-305
https://drive.google.com/open?id=16pUGn ... wJ6lggCNQQ

Bench
Doubles with 235 until you RPE 9 (but cap at 8 doubles)
Hit all 8 sets.

Chins density block
26 reps in 10 minutes

[KringJ]

Sup gurl, its been a minute.

Gonna catch this up really quick.

8/10-8/12: Fishing trip

Tuesday August 13th:

Bench
35 reps with 207.5-210 in sets of 3-6
I did 210 here, here's the last set
https://drive.google.com/open?id=17sKdC ... OA-QU9hvd0

Squat:
3 sets of 4 @ 320
4 sets of 3 @ 320
Last set:
https://drive.google.com/open?id=17z2oy ... j-1a_4AiaC

Chin ups: 30 reps

[KringJ]

Wednesday August 14th:

Bench
40-45 reps with 195
Last set:
https://drive.google.com/open?id=18NbGn ... bA85gHRUs3

Deficit Deadlifts
4x4 with 295
Last set:
https://drive.google.com/open?id=18PaqC ... HrwMM5VEZj

Dips: 50 reps

[KringJ]

Thursday August 15th: Rest

Friday August 16th:

Bench
227.5x3,3,3,2,2,2
Last set of 2: https://drive.google.com/open?id=18meX1 ... HxKcYQTyNe

Squat:
Squat
350x3,3,3,2,2,2
Last set of 2: https://drive.google.com/open?id=18iD3J ... aWjRz1mewV


Press:
OHP
147.5 for a set to RPE 9, then triples until you hit RPE 9. Cap at 25 total session rep.
1 top set of 5
3x3

[KringJ]

Saturday August 17th: Karate stuff

Today was a bit of a lighter day.

Makiwara: 100 punches each side, light to moderate intensity

I spent most of the session working on some different variations of leg kicks I just learned. I'm really excited about these but they are brand new so I was mostly focusing on technique and getting the feeling down.

Bag work: Boxing only, 5 rounds of 5 minutes on with 10 seconds of rest between rounds

[KringJ]

Sunday August 18th: Karate stuff

Makiwara: 100 punches each side, heavier intensity. Getting the rhythm back in these after a week off. Will go back to normal "programming" soon.

Leg kick variants: 30 reps each leg, each kick

Bag work: Punches and kicks 3 rounds of 5 minutes with 10 seconds of rest between rounds.
I use an app that calls out techniques/combinations for my heavy bag work. It has been alright up to this point, but the more I do it, the more I feel that it's not fast enough between techniques. I'm gonna hunt around today and try to find a new one where I can hopefully string the techniques together faster.

[KringJ]

Monday:

Session A:
Squats:
7 sets of 5 with 307.5-310

I did 7 sets of 5 with 3 10: Hanley pointed out that I hang out in the hole of the bottom for a long time so I worked on rebounding right up. This seeem like a step in the right direction,
Last set (Knee popping is abundant)
https://drive.google.com/open?id=19bfX0 ... 7-jRv688Od

Bench:
4 sets of 4 with 217.5
4 sets of 3 with 217.5
Here's the last set
https://drive.google.com/open?id=19QJbj ... kGKRlG2D3S

11 minute superset: Chinups and Dips
Each set at RPE 8. ((I was shooting for 15 minutes but was totally gassed on Chins after 11 minutes))

[KringJ]

Tuesday: Karate stuff today

Makiwara: 200 punches. These felt really strong today

Post work and conditioning: 30 minutes

Bag work: Great news here, I did find an app that allows me to scale the time between techniques being thrown. Man what a huge difference! I started out with the intensity rating of "110" (out of 250) and was completely gassed after 2, 5 minute rounds. My plan is to build back up to 5, 5 minute rounds and then slowly start climbing the intensity from there.
2x5 minute rounds with 30 seconds of rest @ 110 intensity.

Also started coconut work today: 108 of each strike

[KringJ]

Alright ladies and gents, catch up time. ((Gonna post just lifting stuff for the sake of not making this post super long))

Wednesday 8/21/2019
Bench
2-5 singles between 242.5-245, THEN
5x5@ 200 (slightly closer grip than normal....~2" closer each hand)

I did 3 of the 5 singles. My pec started talking to me a bit so I decided just to stay with the 3. When I switched to the narrow grip, it was gone. Hasn't bothered me at all throughout the day.
https://drive.google.com/open?id=19qk8s ... ddpwAvuD0z

Deads:
Deads
Single @ heavy-as-you-want-to-go, THEN

~12 reps with 75% in sets of 2-3

This ended up being an off day. I was planning on going up to atleast 425 but couldnt get past 405
405:
https://drive.google.com/open?id=19tStP ... qrgFg5zYYV

425 (1st attempt)
https://drive.google.com/open?id=19oMRw ... bIPIROktYM

425 (2nd attempt)
https://drive.google.com/open?id=19qodc ... NK867TwfWQ

After this I did 315 for 4x3
Last set:
https://drive.google.com/open?id=19xZj- ... ogzTlN1SXo


OHP
18 reps with 147.5

Chins
30 reps in sets of 2

[KringJ]

Had an insane weekend at work so I missed Friday's session. Here's the session from Monday 8/26/2019. This was a really fun session, I got to train with my brother in law.

Deadlift
14 reps with 345.

1) take an initial set to RPE 8-9, then
2) get remainder of 14 reps in sets of 1-3

5 reps for the first set
Then 3 sets of 3
Last set
https://drive.google.com/open?id=1ARF4_ ... jnFccqEtgX


Bench
30 reps with 212.5-215 in sets of 3-6

Last set with 215
https://drive.google.com/open?id=1AIBfm ... a7p-qRGUdz


OHP
10 minute density block with 147.5-150#
24 reps in 10 minutes with 147.5

Chins: 5 minute density set
17 reps

[KringJ]

Here's the session from Wednesday 8/28/2019

Squats
3 sets of 4 with 322.5-325
4 sets of 3 with 322.5-325

Last set with 325:
Squats: Last set at 325
https://drive.google.com/open?id=1AnuCn ... F7YSx0blo6

Bench:
Single @ RPE 8-9ish (calibrate), then
5 singles between 87-90% e1RM, THEN
10-12 reps with 80% e1rm in sets of 1-3
^ kinda fussy...you can ballpark loads

275 was a bit grindy, was gonna shoot a bit higher but it wasn't there today. Atleast my old man was there to make sure I didnt die
https://drive.google.com/open?id=1Ap3gJ ... F6GA-vhFH-

5 singles with 245

Last set at 225:
https://drive.google.com/open?id=1Ah1_r ... dRCjQhYQIY

Dips and Chins 5 supersets

[KringJ]

and finally, yesterdays session (Friday 8/30/2019)

Deads
Single @ 8+, then
10-12 more reps with 345-350 in sets of 1-3

Single @ 415 ((Felt better after the crappy deadlift session last week))
https://drive.google.com/open?id=1AvP9d ... bm8dqD-sqo
Reps 10, 11, 12 @ 350
https://drive.google.com/open?id=1Ays1n ... PYOiyWOoZE

Bench
Use 225 again for
3,3,3,2,2, amrap

Bench: Amrap set for 6 reps
https://drive.google.com/open?id=1B2sdO ... 9aqi7X1eLu

Dips:
46 reps in 8 minutes

Rows: 140lbs for 15, 12, 12