Sorynn's journal

[Sorynn]

Hello everyone,

Primarily my goals are to increase power, strength and flexibility and to decrease the risk of injury in martial arts. I am not interested in adding much mass or weight, as I am happy at 5'9" and 190lbs.

I am plan on lifting M,Th schedule and alternate the following 4 workouts:

Day 1 - LB power
Snatch---------2 sets of 5
Clean & Jerk--2 sets of 5
Calf raises-----2 sets of 5
Grip-------------2 sets
Abs1------------2 sets of 10
Abs2------------2 sets of 10

Day 2 - UB power
Explosive Dips-------5 sets of 2
Explosive Pull-ups--5 sets of 2
Lateral Raises------2 sets of 5
CG bench------------2 sets of 5
BB curl----------------2 sets of 5
Neck circuit----------2 sets of 10

Day 3 - LB strength
Squat-------2 sets of 5
Deadlift-----2 sets of 5
*Leg ext----2 sets of 5
*Leg curls--2 sets of 5
Calf raises--2 sets of 5
Abs1----------2 sets of 10
Abs2----------2 sets of 10

Day 4 - UB strength
Bench--------------------2 of 5, 2 of 2
Pull-Ups-----------------2 of 5, 2 of 2
DB Military Press-------2 sets of 5
CG bench (probably)--2 sets of 5
DB curl-------------------2 sets of 5
Neck circuit--------------2 sets of 10

* I left leg extensions and curls in there to make sure my knees are strong, and can resist the forces of repeated kicking.

[edit:

Additional physical training: Tues-cardio, Tues night - Hapkido (2 hours), Thur night - Hapkido (1 hour), Sat - cardio or interval training, Sun - Hapkido (2 hours)

I was lifting M,W,F for a while, but I was not getting enough sleep on W and F, as I lift in the mornings before work.]

[Sorynn]

Mon 3/15 - Power
Snatch: 65x5,5 --- Still learning form
Clean & Jerk: 145x5,5 --- Need more flexibility in wrist and bottom squat
Grip (DB curls & ext) 20x10
BB holds: 225x30 sec
DB calve raises 25x5,5 --- too light
30-degree incline sit-ups: 30x10,6
Woodchoppers: 70x12, 90x12 --- too light

Thur 3/18 - Power
Explosive Dips: 5x2,2,2,2,2 --- speed reduced significantly on the last set
Explosive Pull-ups: 0x1,1,1,1,1 --- speed reduced significantly on the last set
Star Jumps: 0x2,2,2,2,2
DB laterals: 20x5,5
CG bench: 160x5,5
Barbell curl: 85x5,5
Neck circuit: x10,10

[scott_donald]

i would lower the reps to 3 for the workouts...

[Sorynn]

Scott,

Do you mean for the snatches and clean & jerks or for the whole routine?

[scott_donald]

Originally posted by Sorynn
Scott,

Do you mean for the snatches and clean & jerks or for the whole routine?

dunno... agreed you cant go heavy all the time... but for powrer this is speed and strength and strenght is just moving the weight... its a hard one to call...

i only do one o lift right now and do 3x3 for it... but thats the way i like it...

to me for power would be lighter weight and try and move it fast... and for strength heavier weight...i have confused myself now... sorry... i like what you are doing tho...

i would add a row in there tho...

[Sorynn]

Originally posted by scott_donald

i only do one o lift right now and do 3x3 for it... but thats the way i like it...

to me for power would be lighter weight and try and move it fast... and for strength heavier weight...i have confused myself now... sorry... i like what you are doing tho...

i would add a row in there tho...

I do like the 3x3 setup, and I will have to consider it. I also seem to like the olympic lifts in a 2x5 setup. It tends to work speed endurance a bit, and I do not have much else in my routine other then interval training that does that.

I would love to add BB rows into my routine, but I have several old injuries to my shoulders and the right one kills me, when I do them. I played your game for about 10 years, and it took me a while to modify my tackling mechanics. I would drive into tackles like I had on American football shoulder pads. 5 Shoulder seperations in the first 3 years I played rugby :(

[scott_donald]

Originally posted by Sorynn
I do like the 3x3 setup, and I will have to consider it. I also seem to like the olympic lifts in a 2x5 setup. It tends to work speed endurance a bit, and I do not have much else in my routine other then interval training that does that.

I would love to add BB rows into my routine, but I have several old injuries to my shoulders and the right one kills me, when I do them. I played your game for about 10 years, and it took me a while to modify my tackling mechanics. I would drive into tackles like I had on American football shoulder pads. 5 Shoulder seperations in the first 3 years I played rugby :(

not good... ye its all about timing... i sepersted my shoulder last year and still having problems... working the rc is really helping tho... some days i am sore others i am not... getting less frequent tho...

[Heisman]

Good to see another journal!

On the o-lifts I would drop it down to 3 reps because that allows you to concentrate on explosiveness a lot better than 5 reps does.

[Sorynn]

Scott,

Good luck taking care of those RCs. I did those exercises in PT and they helped alot.



Heisman,

I will consider changing the reps after I have done this workout for a month or so. Thanks for the feedback.

[Sorynn]

Squat: 320x5, 320x5 - RP for one breathe at the top on the last rep.
Deadlift: 225x3, 225x3 - First time DLing in years. Lower back str and endurance after squats is limiting the weight... for now
Leg ext: 190x5, 190x5 -
Leg curls: 190x5, 190x5
Calf raises: 190x5, 190x5 - performed individually on a calf press machine.
Anterior tibia curls: 330X10 - I do these to maintain muscular balance for my left ankle, as it has been dislocated in the past.
Ball twisting crunch: 30x10, 30x10
Reverse crunches: 70x8, 70x8
Isometric stretching - 20 minutes

I was apprehesive about my strength levels after not lifting heavy in two weeks, but I was able to increase my squats by five pounds and maintain good form and pace (3 secs down, 1 sec up)

[Heisman]

That's a great amount of weight for the squats.

How do you balance the bar for the anterior tibia curls?

[Sorynn]

Originally posted by Heisman
That's a great amount of weight for the squats.

How do you balance the bar for the anterior tibia curls?

The name, anterior tibia curls, is something I made up, and it may not be the best name for the exercise. I use a leg press machine and start with my feet flat on the press, and then pull the toes up towards my body as far as I can.

I think I am going to see if I can find a harness device that will hold my foot and do them on a cable machine. That would similate the type of band exercises a person does in PT, but with more resistance.

[Sorynn]

Bench: 220x5, 220x4, 230x2, 240x2
Pull-ups: 10x5, 10x2, 15x1, 15x1 - lacked str on all sets after the first.
DB military press: 50x5, 50x5
Tricep pushdown: 80x5, 80x5
DB curl: 40x5, 40x5
Neck circuit: 2 sets of 10

I have not been sleeping well this week, but that does not seem to have cut into my weights, yet. My strength increases with pull-ups are progressing more slowly than I hoped.

[scott_donald]

still looking good tho...

[Jimineye]

Originally posted by Sorynn
Bench: 220x5, 220x4, 230x2, 240x2
Pull-ups: 10x5, 10x2, 15x1, 15x1 - lacked str on all sets after the first.
DB military press: 50x5, 50x5
Tricep pushdown: 80x5, 80x5
DB curl: 40x5, 40x5
Neck circuit: 2 sets of 10

I have not been sleeping well this week, but that does not seem to have cut into my weights, yet. My strength increases with pull-ups are progressing more slowly than I hoped.

It takes time bro, you will get up there soon. It could be because like you said you haven't been sleeping well lately.

[Sorynn]

Scott and Jimineye,

Thanks for the encouragement.

[Sorynn]

Split Snatch: 70x5, 75x5 - My form is getting better, and I need to push the weight a little higher on these now.

Clean & Jerk: 150x3, 150x3 - I was going for 5 reps, but missed the 4th on each set. I think I was not focused enough on getting under the bar quickly.

DB Forearm Curls: 30x5
DB Forearm Ext: 25x5 - Small amount of wrist pain. I need to stay at light weight untill my ligaments and tendons get used to these.

BB holds : 225x35 seconds - 5 seconds longer than two weeks ago, almost ripped off a calus on the right hand :o

DB Calf Raises: 35x10, 35x8 - Going for sets of 5 reps, so I need to increase the weight.

30-degree incline sit-ups: 30x10, 30x8

Woodchoppers: 110x10, 110x10

Isometric stretching: 20 minutes

I felt pretty good this morning, although I was a bit disappointed in missing my targets on the C&J. I think I need to add an extra warm-up set to work on technique and rest more than 60 seconds after the snatches. :)

My program may be changing soon, as I started taking BJJ and conditioning for grappling is a bit different than my prior goals.

[scott_donald]

looking good.. static holds are good...

[Heisman]

Nice workout bro.

How did you learn to do snatches? I need to teach myself, and all tips are appreciated. I hope to get the form down by the end of April.

[Jimineye]

How are you training for flexiblity? I'm particularly interested since I need to improve on that especially in my hamstrings.

[Sorynn]

Originally posted by Heisman
Nice workout bro.

How did you learn to do snatches? I need to teach myself, and all tips are appreciated. I hope to get the form down by the end of April.

Split snatches and DB snatches I practiced with a trainer that had done them before. Truthfully, I find the form on Split Snatches to be the easiest... Hook grip the bar wide, accelerate the bar while pulling up and keeping the ARMS STRAIGHT THE WHOLE TIME, and then jump a little and split the feet. I do one set left foot forward and one set right foot foward.


For squat snatches, I taught myself using articles from:

Fred Hatfield: http://www.drsquat.com/index.cfm?action=viewarticle&articleID=8

Jamie Hale: http://www.bodybuilding.com/fun/hale16.htm
Coach Hale also had an article that teaches exercises, like the overhead squat, that teach the fundamentals of the O-lifts.

Website recommended by someone at Fortified Iron: http://www.exrx.net/Lists/PowerExercises.html

Basically, I did lightweigt overhead squats, till I learned the balance and gained the flexibility to hit the bottom squat. Then I moved to snatching an 20lb bar then a 45 lb bar. Then finally, I started to add weight. I never did get the hang of using a second pull, so I do not use it.

I hope this helps.

[Heisman]

Thanks bro. Keep working on the second pull. It is very beneficial once you figure it out (or so I hear).

[Sorynn]

Originally posted by Jimineye
How are you training for flexiblity? I'm particularly interested since I need to improve on that especially in my hamstrings.

I spend a lot of time on flexibility, and I work on all three types:

Static Stretching: Two times a week, I will warm-up for 5 minutes then spend 20-30 minutes in passive stretches. I start with the core, move onto the arms and shoulders, and then finish with the lowerbody. Primarily, I use these as a form of active recovery from my weekly training routine.

Dynamic Stretching: Prior to every time I work out with weights or MA, I warm-up for 5 minutes and then spend 5-15 minutes performing dynamic stretching.

Isometric Stretching: I just learned about this type of stretching a few months ago, and I can not speak high enough about it! Basically, it is type of strength training. A person stretches a muscle, then contracts it against resistance and holds the stretch. It stengthens the muscles & tendons at the limit of flexibility and trains the CNS. I perform these stretches for 20-30 minutes twice a week after my weight lifting sessions.

This site is great for stretching info (the author is a freak of nature, though hehe :) ) http://www.stadion.com/column.html

[Sorynn]

I decided to do something different today and performed a GPP circuit instead of my upper body work.

GPP Circuit

DB snatch (60 seconds) 30x4 right then 30x4 left
Burpee/DB Row (60 sec) 30x4
Hip mobility drill (60 sec) 4
Hindu Squats (60 sec) 15
Dands (60 seconds) 10

Rest (60 seconds)

Repeat two more times.

I was drenched in sweat, and breathing hard when this was over. By friday morning, most of my body was sore also. :)

[Sorynn]

On Thursday, some of the guys in the gym started a 9 week body composition challenge. The person with the largest shift in body fat % will win the pool.

I will be changing my routine to more of a BB format for the next two months, and I will follow a strict diet for the first time in ages.

My initial measurements where 5'9", 186.5 lbs and 14.5% BF.

My goal is to be 185 lbs and 12% BF.

[Heisman]

Couldn't you just eat a lot and gain enough bodyfat to win the contest that way? :D

[Sorynn]

Originally posted by Heisman
Couldn't you just eat a lot and gain enough bodyfat to win the contest that way? :D

Haha, I guess I should have stated that the goal is to lower the BF% the most, not the biggest change. :)

[Jimineye]

Originally posted by Heisman
Couldn't you just eat a lot and gain enough bodyfat to win the contest that way? :D


Lol


Good luck on winning the comp.

[Sorynn]

Friday - 4/2
General warm-up: 5 minutes
Dynamic stretching: 10 minutes
BJJ - 1.25 hours in the morning

Saturday - 4/3

Easy jog - 2 miles in 26:20 - The time was terrible, but I have not run in a long time. I think it will improve quickly.
Passive stretching: 20 minutes

Monday - 4/5

I started my new diet on Monday. I have planned a timed carb diet, where I will intake minimal carbs before bedtime and upon awakening. I should get about 2,300 calories (40g of fat, 215g of carbs, and 275g of protein) per day over the course of 6-7 meals.

Chest, shoulders, triceps and abs
General warm-up: 5 minutes
Dynamic stretching: 10 minutes
DB bench press 70x8, 70x6
Dips 25x8, 25x8
DB military press 50x6, 50x4 - performed less reps than I thought I would.
Incline, weighted crunch then sit-up: 35x8, 35x8
Woodchoppers: 120x10, 120x10
Neck Circuit: x10, x10
Isometric stretching: 30 minutes


Tuesday - 4/6

GPP circuit - morning
General warm-up: 5 minutes
Dynamic stretching: 10 minutes

DB snatch 30x4 right then x4 left
Burpee/DB row 30x4
Hip mobility drill x4
Hindu Squats x20
Dands x10
Bridging 15 count
---1 minute rest--- repeat 2 more times.

Passive stretching 20 minutes

evening
General warm-up: 5 minutes
Dynamic stretching: 10 minutes
Hapkido - 1.5 hours

Wednesday - 4/7
General warm-up: 5 minutes
Dynamic stretching: 10 minutes
BJJ - 1 hour in the morning

[Jimineye]

Good job. Don't worry too much about the 2 mile time. It will improve pretty fast.

How is BJJ been going? Are you strictly a grappler?

[scott_donald]

seems you have been busy...

[Sorynn]

Originally posted by Jimineye
How is BJJ been going?

BJJ is going great! I just started a couple weeks ago, and the fitness, drilling and rolling are everyting I hoped it would be. I was most suprised by the friendliness of the people and how down to earth they are.


Originally posted by Jimineye
Are you strictly a grappler?

No, I have studied judo and boxing in the past. Hapkido is currently my main art, and it utilizes strikes, kicks, throws, and a lot of joint manipulations.

[Sorynn]

Originally posted by scott_donald
seems you have been busy...

Still not as busy as you. :)

[Sorynn]

Weighed in today at 184 lbs, 14.5% BF, and still 5'9" :) I have lost a lot of body fat in the last week, and do not feel like I have lost muscle despite what the meassurement said. Perhaps the decrease in the amount of glycogen in my muscles (from reducing my carb intake drastically) fooled the electronic meter into keeping my BF% the same. Or maybe I did catabolise some muscle, but I doubt it.

Also, my sodium intake is about 1/4 of what it used to be, so I wonder if that had an effect.

I will be increasing my caloric intake a bit over the next week, as 2,300 (40g of fat, 215g of carbs and 275g of protein) a day seems to low.

Thursday 4/8 - Back, Biceps and Legs
General warm-up: 5 minutes
Dynamic stretching: 10 minutes
Wide-grip chins: bwx8, bwx3 - Wow, I fatigued quickly on these
Supp-grip pull ups: bwx3, bwx3 - still fatigued, I think reps will increase quickly in a couple weeks.
Trapbar Deadlift: 245x8, 245x8 - Need to increase grip strength & endurance to go heavier
DB calf raises: 45x6, 45x6
Isometric stretching: 20 minutes

I am testing an abbreviated workout that Iron Addict has recommended in the past. I really like IA's work and wanted to give this routine a solid chance.

[Sorynn]

Friday - 4/9
General warm-up: 5 minutes
Dynamic stretching: 10 minutes
BJJ - 1.25 hours in the morning

Saturday - 4/10

Easy jog - 2 miles in 23:45 - 2:35 faster than last week.


Monday - 4/12

Chest, shoulders, triceps and abs
General warm-up: 5 minutes
Dynamic stretching: 10 minutes
DB bench press 75x8, 75x7 - +5lbs from last week
Dips 30x8, 35x8 - +5 and +10 lbs from last week
DB military press 50x6, 50x6 - +2 reps on the second set from last week.
Incline, weighted crunch then sit-up: 35x9, 35x9 - +1 rep from last week
Woodchoppers: 130x8, 130x8 - +10lbs, -2 reps from last week
Neck Circuit: x10, x10
Isometric stretching: 20 minutes

[Sorynn]

Tuesday - 4/13

GPP circuit - morning
General warm-up: 5 minutes
Dynamic stretching: 10 minutes

DB squat snatch 30x5 right then x5 left - 1 more rep than last week.
Burpee/DB row 30x4
Hip mobility drill x4
Hindu Squats x22 - 2 more reps than last week
Dands x11 - 1 more rep than last week
Bridging 16 count - 1 more than last week
---1 minute rest--- repeat 2 more times.

Passive stretching 20 minutes

evening
General warm-up: 5 minutes
Dynamic stretching: 10 minutes
Hapkido - 1.5 hours

Wednesday - 4/14
General warm-up: 5 minutes
Dynamic stretching: 10 minutes
BJJ - 1.25 hours in the morning


Thursday 4/15

Week 2 weigh in: 182 lbs @ 14.0% BF.

Morning - Back, Biceps and Legs
General warm-up: 5 minutes
Dynamic stretching: 10 minutes
Wide-grip chins: bwx8, bwx4 - +1 rep on second set from last week.
Supp-grip pull ups: bwx4, bwx4 - +1 rep from last week.
Trapbar Deadlift: 255x8, 255x6 - +10 lbs from last week, grip gave out on the second set.
DB calf raises: 45x7, 45x7 - +1 rep from last week.
Isometric stretching: 15 minutes

[Sorynn]

Thursday night - 4/15
Hapkido - 1.25 hours


Friday - 4/16
General warm-up: 5 minutes
Dynamic stretching: 10 minutes
BJJ - 1.25 hours in the morning


Saturday - 4/17
BJJ - 2 hours


Monday - 4/19

Chest, shoulders, triceps and abs
General warm-up: 5 minutes
Dynamic stretching: 5 minutes
DB bench press 80x6, 80x6
Dips 45x7, 45x6
DB military press 50x7, 50x4 - I am not increasing in weight or reps, like I desire. I wonder if that is because the shoulders are being pre-exhausted by the presses and dips.
Incline, weighted crunch then sit-up: 35x10, 35x10
Twisting ball crunches 12x16, 12x16
Neck Circuit: x10, x10
Isometric stretching: 5 minutes

I overslept my alarm on Monday and missed my train, so I had to cut my dynamic and isometric stretching short.