Magnesium Carbonate, 4oz Gloves, and Sledgehammers

3/14 - ZDL/OHP - 531 - 5x session


Jump Rope
Some Dynamic stretches


Katas


Zercher Deadlift + 3 kicks per side, last leaping
115x5 - spinning back
141.25x5 - high round
170x5 - side
185x5 - mid round
212.5x5 - front push
241.25x5 - low round & front snap


Overhead Press + 3 palm strikes on bag / + rope pull ups
65x5 / 6
78.75x5 / 6
95x5 / 6
101.25x5 / 6
117.5x5 / 4
135x8 / 6


Karate 1-steps (as best I can without an uke) and running through some basic movements with my kids


Some stretches
Hot Tub



Got my kids started in a karate class and the Shihan said I can help her with the kids and she'll work with me on my ranking as well. Still rolling a bit once a week or so as well.
 
3/27 - 531 Squat/Bench - 3+ session


Jump rope
Kata and one step practice


Overhead Squat +3 kicks each leg, alternating (last each leaping)
95x5 - spinning back
Back Squat
135x5 - high round
168.75x5 - front push
205x5 - mid round
236.25x3 - side
270x3 - front snap
belt
305x7 - low round

Paused Bench / 100lb 1 Arm DB Row (each side, alternating) + 3 straight palm strikes per side
100x5 / 10
125x5 / 10
150x5 / 10
175x3 / 10
197.5x3 / 10
222.5x5 / 10


One Steps and kata
Bridges
 
4/4 - ZDL/OHP - 531 - 3+ session

Katas
Some Dynamic stretches


Zercher Deadlift + 3 kicks per side, last leaping
115x5 - spinning back
141.25x5 - high round
170x5 - side
198.75x3 - mid round
226.25x3 - front push
255x5 - low round & front snap


Overhead Press + 3 palm strikes on bag / + rope pull ups
65x5 / 6
78.75x5 / 6
95x5 / 6
110x3 / 6
126.25x3 / 6
142.5x9 / 6


Karate 1-steps (as best I can without an uke)
2x6 min round FightTime Timer MMA workout 50% intensity; 1 min break in between
A little boxing w my boy and then running through karate basic movements with both kids

Bridges
Stretches
 
6/5 - 531 Squat/Bench - 5+ session - restart after 2 months focusing on getting other stuff done. Still have been helping with the kids’ karate class, but that’s not much of a workout for me, more like a warm-up


Jump rope
Kata


Overhead Squat +3 kicks each leg, alternating (last each leaping)
95x5 - spinning back
Back Squat
135x5 - high round
168.75x5 - front push
205x5 - mid round
218.75x5 - side
252.5x5 - front snap
belt
286.25x5 - low round


Paused Bench / 100lb 1 Arm DB Row (each side, alternating) + 3 straight palm strikes per side
98.75x5 / 10
123.75x5 / 10
148.75x5
161.25x5 / 10
185x5 / 10
210x6


2x6 min round Shoutbox MMA workout 50% intensity w some extra combos


Bridges
Bear Breathing
Stretches


Hot Tub later


Been focused on doing too much other stuff and haven’t taken the time to lift or get much of a workout in for awhile. Wife told me she needs me to start lifting again, though. Decent workout for not lifting for over 2 months.
 
6/19 - ZDL/OHP - 531 - 5+ session - retart


Katas
Dynamic stretches
1x6 min round FightTime Timer MMA workout 50% intensity (palm strikes in lieu of punches; wanted to see how my heartrate was and my watch shuts off the workout setting when it’s under my heavy gloves)


Zercher Deadlift + 3 kicks per side, last leaping
115x5 - spinning back
141.25x5 - high round
170x5 - side
185x5 - mid round
212.5x2
Wanted to get a full workout in but just not quite back into it enough. Arms were too sweaty and the bar was sliding sideways a bit when it wasn’t perfectly horizontal. Need to get back to this more regularly.


2x6 min round FightTime Timer MMA workout 50% intensity (palm strikes in lieu of punches); 1 min break in between


Bridges
Stretches

Hot Tub later



Heartrate up to 150s at times in my bagwork. Didn't pay much attention during lifting other than noticed it came down between sets. lol.
 
6/26 - ZDL/OHP - 531 - 5+ session - retart


Katas


Zercher Deadlift + 3 kicks per side, last leaping
115x5 - spinning back
141.25x5 - high round
170x5 - side
185x5 - mid round
212.5x5 - front push
241.25x5 - low round


Overhead Press + 3 palm strikes on bag
65x5
80x5
95x5
105x5
117.5x5
135x8
 
Still working on this getting regular lifting scheduled again...


7/17 - 531 Squat/Bench - 5+


Kata


Overhead Squat +3 kicks each leg, alternating (last each leaping)
95x5 - spinning back
Back Squat
135x5 - high round
168.75x5 - side
205x5 - mid round
218.75x5 - front push
255x5 - low round
belt
286.25x5 - front snap


Paused Bench / 100lb 1 Arm DB Row (each side, alternating) + 3 straight palm strikes per side
98.75x5 / 10
123.75x5 / 8
148.75x5 / 8
161.25x5 / 8
185x5 / 8
210x6 / 6


3x6 min round Shoutbox MMA workout 50% intensity w some extra combos


Bridges
Bear Breathing
Stretches


Hot Tub later
 
Kentucky right? You surviving those floods ok
 
The guy I work for and I are going to be going over BJJ stuff on days I'm in the office, trying to keep the rust off and tighten things up a bit. Also going to give him some karate basics. Since I'm keeping a journal of that to help remember what we've worked on, I'm going to add it to this journal, again, as well as my lifting.



2022/07/18
Guillotine/Anaconda & Ude Garami counter


2022/07/25
Armbar from mount
Lock Arm
Pull shoulder up & Stomp Foot
  • Or
Plant hands on chest
Swing leg over
  • Either way
Squeeze knees
Pull/push wrist away from thumb


2022/08/02
Front stance
Stepping punch
Front snap and push kicks
Bridge escape
Basic collar choke
Kimura/Americana (ude garami) tighten - motorcycle rev





8/7 - ZDL/OHP - 531 - 5+ session - restart again - Wasn’t sure if I was going to get to this today but rain forced me to stop cutting firewood


One-steps


Zercher Deadlift + 3 kicks per side, last leaping
115x5 - spinning back
141.25x5 - high round
170x5 - side
185x5 - mid round
215x5 - front push
241.25x6 - low round & front snap


Overhead Press / Rope Pull-Ups + 3 palm strikes on bag
65x5 / 4
80x5 / 4
95x5 / 4
105x5 / 4
120x5 / 4
135x5


Skipped bagwork but did a light cool down


Bridges
Stretches
 
2022/08/12
One-steps
Light karate sparring
Free rolling
Looking at whatever questions came up in rolling


2022/08/14
Cutting firewood. Had to shot-put some chunks up from the creek. Had some I split by hand, too.


2022/08/15
One-steps
Butterfly guard sweep
Butterfly Hook sweep
Review Ude garami finishing and transitions
Quick look at armbar from back
Free rolling
Looking at whatever questions came up in rolling
Some stretches
 
2022/08/18
Kids got their orange belts (first step up from white in our style; Kwanmukan) and I got my purple belt. First new belt since 2008. Only


8/21 - 531 Squat/Bench - 3+


Warm-up/stretch app (trying to do some extra flexibility work to get my side and round kick height better, as well as trying to drop back to ~205 while maintaining/increasing strength, just for overall health)


Katas


Overhead Squat +3 kicks each leg, alternating (last each leaping)
95x5 - spinning back
Back Squat
135x5 - high round
170x5x5 - side
205x5 - mid round
236.25x - front push
270x3 - low round
belt
303.75x6 - front snap


Paused Bench / 100lb 1 Arm DB Row (each side, alternating) + 3 straight palm strikes per side
98.75x5 / 6
123.75x5 / 6
148.75x5 / 6
173.75x3 / 6
197.5x3 / 6
222.5x6 / 6


2x6 min round Shoutbox MMA workout 50% intensity w some extra combos; extar time between rounds to work a little w my kids


Bridges
Stretches


Hot Tub later
 
2022/08/22
One steps for warm-up
Bridge Mount escape
Collar choke
Kimura/guillotine/sweep combo
Free roll - higher intensity than most recent times, on my end at least. Ben said I need to do that more often, and that my grip on his gi was impossible to remove this time.

2022/08/26
Marcus showed me some single leg X stuff he's been drilling in no-go class.
Free rolled a good bit. At one point I hit a sweep from bottom side control and we both wished we'd been recording it cause we both knew I was setting it up but he couldn't stop it and I couldn't remember what I did. Lol. I haven't recorded any rolls since around 2008...
Went until I was roetty gassed and then we did some light kickboxing sparring. Gas tank for that definitely could use some improvement.
 
2022/08/29
Mostly just free rolling today, trying to keep Ben's intensity level down to help him work more on technique. It was not entirely successful, but it was definitely a step in the right direction for that.
I have been working about every other day for the last couple of weeks on stretching trying to regain some flexibility, especially to the side in my hips. While Marcus was surprised at my high kicks, I would like to be able to bring them up a little higher.


2022/09/02
Free rolling with Marcus. Nothing really notable that I can think of.


2022/09/05 - ZDL/OHP - 531 - 3+ session


Warm up was hammering nails into boards for like 45 minutes. Shirt was drenched in sweat.


Zercher Deadlift + 3 kicks per side, last leaping
115x5 - spinning back
141.25x5 - high round
170x5 - side
200x3 - mid round
227.5x3 - front push
255x6 - low round & front snap


Overhead Press / Rope Pull-Ups + 3 palm strikes on bag
65x5 / 5
80x5 / 5
95x5 / 5
110x3 / 5
126.25x3 / 5
141.25x8 / 5


Bridges
Stretches

Hot Tub later
 
Last edited:
9/11 - 531 Squat/Bench - 531 session


Katas


Overhead Squat +3 kicks each leg, alternating (last each leaping)
95x5 - spinning back
Back Squat
135x5 - high round
170x5 - forgot to do kicks
205x5 - side
252.5x5 - mid round
286.25x3 - front push
belt
320x6 - low round & then front snap


Paused Bench / 100lb 1 Arm DB Row (each side, alternating) + 3 straight palm strikes per side
98.75x5 / 8
123.75x5 / 8
148.75x5 / 8
185x5 / 8
210x3 / 6
235x4 / 6


2x6 min round Shoutbox MMA workout 50% intensity w some extra combos


Bridges
Stretches


Hot Tub later
 
2022/09/14
One steps to warm up
Drill double under guard pass and other do side control escape back to close guard and continuing flow for a minute
Guard armbar swinging on back drill

Free rolling with Ben. - gas tank was not as good as a few others times, but my sleep was off last few days. Trying to get Ben to focus on relaxing. His cardio is so good he can be tense for 30 minutes and not gassed.




2022/09/18 - ZDL/OHP - 531session


Katas


Zercher Deadlift + 3 kicks per side, last leaping
115x5 - spinning back
141.25x5 - high round
170x5 - side
212.5x5 - mid round
241.25x3 - front push
268.75x7 - low round & front snap



Overhead Press / Rope Pull-Ups + 3 palm strikes on bag
65x5 / 5
80x5 / 5
95x5 / 5
117.5x5 / 5
135x3 / 5
150x5 / 5


Some stretches


Later
Some additional stretches
Hot Tub
 
Last few weeks have been really busy. Have not been able to roll or lift. Kids karate even had a 3 week break while the Y is remodeled (like a year long project overall) and I did not get them to practice like I intended.




10/8 - 531 Squat/Bench - deload/reload session


Katas


Overhead Squat +3 kicks each leg, alternating (last each leaping)
95x8 - spinning back
Back Squat
135x10 - high round
170x10 - side
205x10 - mid round
135x10 - front push
170x10 - low round
205x20 - front snap


Paused Bench / 100lb 1 Arm DB Row (each side, alternating) + 3 straight palm strikes per side
100x10 / 8
125x10 / 8
150x10 / 8
100x10 / 8
125x10 / 8
150x10 / 8


Stretches

Hot Tub
 
2022/10/30 - ZDL/OHP - Reload session


Light boxing with my boy


Zercher Deadlift + 3 kicks per side, last leaping
115x8 - spinning back
141.25x8 - high round
170x8 - side
115x8 - mid round
141.25x8 - front push
170x8 - low round


Overhead Press / Rope Pull-Ups + 3 palm strikes on bag
65x8 / 5
80x8 / 5
95x8 / 5
65x8 / 5
80x8 / 5
95x8 / 5


Bridges
Some stretches
 
12/11 - 531 Squat/Bench - reload session


4 Min stretch app warmup


1x6 min Shoutbox MMA workout 50% intensity


Overhead Squat +3 kicks each leg, alternating (last each leaping)
95x8 - spinning back
Back Squat
135x10 - high round
170x10 - side
205x10 - mid round
135x10 - front push


Oh dang. I need to get back to lifting regular again…


Bench + 3 straight palm strikes per side, alternating
100x10
125x10
150x10
100x20



2.5 min Shoutbox MMA workout 50% intensity w some extra combos
Cut this short because my knuckles were getting sore inside my 16z w gel wraps… Definitely need to get back into more regular training again


Katas


Bridges
Stretches
Hot Tub
 
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