As I mentioned in my previous journal I'm beginning a new journal and a slightly different journey. Certain things, beyond my control, are preventing me from accomplishing what my previous training was intended for (aside from simply getting stronger): Amateur Strongman Competition (lightweight class). The goal of my previous training, aside from being strong and healthy in general was geared towards increasing my OHP (log press) and deadlift (car deadlifts) for competition. With this goal being unattainable (for now) I'm shifting my training to reflect my current activities.

I did martial arts (Karate) years ago and have always wanted to get back into martial arts. Despite my ridiculous schedule and commitments, I pulled the pin and signed up for Krav Maga. That being said the focus of my training is still getting stronger and staying healthy but there will also be a lot of focus on what I think will have good carryover to martial arts.

I haven't created a template or anything yet but some things will remain very similar while others will change. The basic premise is to increase my hip and leg strength, shoulder strength, and forearm/wrist/grip strength while maintaining a decent level of flexibility. I'd like to do some work on my explosiveness, but the majority of that will be handled in class. One thing that will definitely change is the amount of vertical pressing I do. With all the striking done during class I will be hard pressed to keep hammering my shoulders in and out of the gym and keep them healthy. I'm also going to change my grip training and step it up as well (grippers, cross-wise brick, rolling thunder, all the fun stuff :)). I'll be posting my grip workouts as well, something I haven't done in the past.

Good luck with this, Joe :-)

You do know that you can still record your MA vids and send them to me, right (for the weekly GUS video)? :-)

Btw, I am looking forward to reading your grip training stuff :-)

I have been meaning to take a video for the weekly GUS video, but I haven't done much in the last 2 weeks because I was under the weather. Unfortunately I can't take any videos at the gym because there is absolutely no place for me to set the camera, believe me I tried. And I don't want to talk to anyone and ask them to hold my gf's pink camera hahaha. I'll try and take a gripper video, weighted pushup or a pistol video from my apartment. You'll get a video, be patient. :P

Monday October 11th

Warmup Gripper: 10,10

Trainer: 8,5

No. 1: 5

No. 2: 3,3

No.1: 5,5

Hand Extensions w/ 1 elastic: 20,20

Today was Thanksgiving (Canada) and I had the day off form work (no work, no gym). Aside from the 'Warmup Gripper' all the grippers are Captains of Crush. My Warmup gripper is just some no name plastic handled gripper that I bought years ago. It has very little resistance (probably half that of the trainer) but is great for warmups. I'm still debating how my grip training will be structured but I think I'll do grip training 3 times per week doing crushing (Mon), supporting (wed), and pinching/wrist (fri) training. We'll see how it works out, I may have to lump supporting and pinching/wrist into one day on the weekend or something and move crushing to mid week.

I'm undecided as to how to record this type of workout. I think for now this format will work.

Tuesday October 12th

Deadlifts
275x3
275x3
275x3

I really need to get serious about deadlifting again because my technique is not as good as it once was. I went with a lighter weight, and volume, to work on technique and also because I don't know how this is going to fit in with KM Training.

Pistol Squats
+30x3
+30x3
+30x3

Facepulls
30x8*
65x8
57.5x8

First set was unilateral because the ropes were being used. I grabbed the roped for my 2nd and 3rd sets and focused on retracting and holding for a 2 count. Felt great.

Wednesday October 13th

Push Press
125x3
125x3
125x3

Rack was taken (by someone doing bicep curls with a 10 on each side :@) so I had to clean the weight before each set.

Weighted Hammer Grip Chinups
+45x3
+55x3
+55x3
+45x3

Focused on really controlling the movement. Slower eccentric, full elbow extension, a strong concentric all the way to the top (I physically could not pull myself any higher because hands were touching my chest) and a brief pause at the top. I love these too much to see them go, lol.

Neutral Grip Dumbbell Bench Press
55x8, 55x8, 55x8

All the punches I do are done with a neutral grip so I want that to be as strong and stable as possible. The only difference being the bench press originates around armpit level whereas a punch is coming from around ear level, carryover should still be great though.

Thursday October 14th

Overhead Squats
85x5, 90x4, 95x3, 100x2

Anderson Front Squats
135x5, 145x4, 1553, 165x2

I have the pins set so I'm about 1-2" above parallel at the bottom of the squat.

Back Squats
165x5, 175x4, 180x3, 185x2

Full knee flexion on these. Form was very nice and tight all the way through.

Anderson 1/4 Squats
275x5, 285x4, 295x3, 305x2

I love these. I probably should to find a substitute for the '1/4'. My typical notation is that the number (1/4 in this case) is the depth of the squat compared to the depth of the back squats done right before. Last time I ran the 4 squat workout I called them 1/2 squats because I was doing the back squats to parallel, thus the andersons were half the depth of the backsquat.

I forgot how demanding this workout was haha. It's especially rough when I lose my day of rest mid week and throw in a high energy martial arts class. BUT I survived. :)

Friday October 15th

Speed CG Pin Press
135x2 Bit slow
135x2 Bit slow
135x2 Good speed
135x2 Good speed

I set the pin at chest level, the bar was just barely touching my chest when it was on the pins.

CG Pin Press
175x2
165x2
165x2

175 was a tiny bit too heavy today. I had a class last night and ended up doing quite a few pushups, needless to say last night followed me into the gym.

Inverted Row
+25x6, +25x6, +25x6

Feet were elevated on a bench. Full retraction with a brief hold at the top.

Cable Rows
140x6, 140x6, 140x6

Weighted Pushups SS w/ Reverse Curls
+45x10, +45x10 60x8, 60x8

I wanted to do 3 sets of these but I was out of time and had to rush out.

This workout was a bit rushed. I was able to take my time for the presses but then I had to rush the rest. I did inverted rows and onward in just under 15 minutes.

good stuffs dude.

I'm going to see how this works out for the future but this post is a review of my training week. :)

Monday: Crushing Grip Training
Tuesday: Deadlift/Lower 1 Training, Martial Arts Training
Wednesday: Overhead Press/Upper 1 Training
Thursday: 4 Squat Workout/Lower 2, Martial Arts Training
Friday: Bench Press/Upper 2 Training
Saturday: Rest
Sunday: Rest

Unless otherwise noted all martial arts training is approximately 1.25-1.5 hours long.

I had planned on doing supporting grip, pinching and wrist/forearm training but I injured my finger during a gun exercise on Tuesday night. It wasn't really serious but it was serious enough that I didn't want to risk further injury by doing dedicated grip training.