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2025/10/23 531 ZDL & OHP 5 week

Clean form w PVC


Start lifting 16:04

Muscle Clean & Press - 1 min rest
77.5x3
77.5x3
77.5x3

Hang Clean & Push Press - 1 Min rest
117.7x2
117.7x2
117.7x2

Power Clean & Front Squat + 2 Jerks (EMOM)
126.25x1
126.25x1
126.25x1
126.25x1
126.25x1

Clean Pull + Clean & Jerk (EMOM)
136.25x1
136.25x1
136.25x1
136.25x1
136.25x1

Clean & Jerk (EMOM)
146.25x1
146.25x1
146.25x1
146.25x1
146.25x1 - Spinning Back

Zercher Deadlift (2-3min rest) + 3 kicks per side, last leaping
171.25x5 - high round
186.25x5 - side
213.25x5 - mid round & front push
243.75x6 - low round

OHP / Rope Pull Ups +3 straight palm strikes per side (1.5-2min rest)
66.25x5 / 5
85x5 / 5
100x5 / 5
108.75x5 / 5
125x5 / 5
141.25x7 / 5

Done lifting at 17;10

Karate in ~1.25 hr

Karate - Another different night. Main focus was on breaking grips if someone tries to grab your wrist or shoulder and breaking a bear hug. I ended up picking up the 350lb guy I was working with easier than he picked me up, which I found hilarious. I was seing stars after I set him down, but I did it. lol.

Since I was the demonstrator on Tuesday for breakfalls and rolls, while everyone else did those again, I, got to work on gun/knife/club defense, since I need those for my BB test. They were about what I expected, but had some things where I wanted to grab and the way it’s taught more as a block/strike. A little difficult to work through that but I got the general idea of what they’ll want to see. Still need some refinement on some of it.
 
2025/10/28 - 531 Squat/Bench 3 week


Warm up w PVC

Start lifting ~16:20 (realy sick of my dog pooping and peeing on my DL platform…)


Squat + 3 kicks per side, last leaping (~2 min rest per set)
OHS
45x10
95x5
Front
126.25x5 - spinning back
158.75x5 - high round
Back
190x5 - side
221.25x3 - mid round
253.75x3 - front push
Belt
286.25x6 - low round

Bench / 100lb unilateral Thick handle DB rows + 3 palm strikes per side (~2-3min rest per set)
100x5 / 8
125x5 / 8
150x5 / 8
175x3 / 8
200x3 / 8
Belt and wrist wraps
225x6 / 8


Clean (~2 min rest) - tried to focus on triple extension and dropping into the catch. Need a lot of work still.
95x5
95x5
95x5

End at 17:15

Karate in ~1.25hr
After warm-ups we spent about half the class working a little more in depth on the first 4 of our ippon kumite, just refining them a bit more. Then while everyone else worked on kata, I worked on my gun/knife/club defense a bit more. Also did some work on my kwan bus, which are levels to the ippon kumite. Level 1 is the basic movement. Level 2 is a combination. Level 3 is a disabling strike (eyes, throat, knockout) or throw. Had to explain a bit on my throw follow-ups to disable to Merle, who was working with me. Grabbed Nate, who’s come done some jiu-jitsu with me, to demonstrate my leg sweep into kneebar and ippon seoi nage into armbar and that yes, I would pop his knee right there if I was a bit more forceful. To my knowledge, Merle has only done karate and never observed much in the way of grappling.
 
2025/10/30 531 ZDL & OHP 5 week

Warm-up - Kata
Clean & Snatch form w PVC


Start lifting 16:00

Tall Clean & Power Jerk- 1 min rest
77.5x3
77.5x3
77.5x3

Power Clean & Push Press - 1 Min rest
117.75x2
117.75x2
117.75x2

Clean Pull + Clean + 2 Jerk (EMOM)
136.25x1
136.25x1
136.25x1
136.25x1
136.25x1

Hang Clean (pause @ knee) + Jerk (EMOM)
146.25x1
146.25x1
146.25x1
146.25x1
146.25x1

Clean & Jerk (EMOM)
156.25x1
156.25x1
156.25x1
156.25x1 - Spinning Back
156.25x1 - high round

Zercher Deadlift (2-3min rest) + 3 kicks per side, last leaping
171.25x5 - side
200x3 - mid round
228.75x3 - front push
257.75x5 - low round

OHP / Rope Pull Ups +3 straight palm strikes per side (1.5-2.5 min rest)
66.25x5 / 6
85x5 / 6
100x5 / 6
116.25x3 / 5
135x3 / 5
150x5 / 5

Done lifting at 17:08




Skipped karate tonight. Went trick or treating a little in the rain and then went to a pizza buffet w some good friends.
 
2025/11/04 - 531 Squat/Bench 531 week


Warm up walking on treadmill while finishing work and then clean form w PVC

Start lifting 16:10

Tall Snatch (~1 min rest)
77.5x3
77.5x3
77.5x3

Snatch Pull + 2 Hang Power Snatch (~1 min rest)
108.75x1
108.75x1
108.75x1

Power Snatch + Snatch (EMOM)
116.25x1
116.25x1
116.25x1
Should have done 2 more but dog barking and kids getting home threw me

Snatch Pull + Snatch (EMOM)
123.75x1
123.75x1
123.75x1
123.75x1
123.75x1

Snatch (EMOM)
131.25x1
131.25x1
131.25x1
131.25x1
131.25x1
131.25x1
131.25x1 - spinning back - 2 extra to make up for previous shortage

Squat + 3 kicks per side, last leaping (~2 min rest per set)
158.75x5 - high round
Back
190x5 - side
238.75x5 - mid round
+belt
270x3 - front push
301.25x3 - low round

Bench / 100lb unilateral Thick handle DB rows + 3 palm strikes per side (~2-3min rest per set)
100x5 / 8
125x5 / 9
150x5 / 9
187.5x5 / 9
212.5x3 / 8
Belt and wrist wraps
237.5x3 / 8

Done at 17:22

Karate in ~1hr
Worked mainly on my knife, bat, and gun defenses. Did a little work on my kwan bus. Got some stretching in at the end of class.
 
2025/11/06 - 531 ZDL & OHP 531 week


Start lifting 16:16

Muscle Clean & Press - 1 min rest
97.5x3
97.5x3
97.5x3

Hang Clean & Push Press - 1 Min rest
136.25x2
136.25x2
136.25x2

Power Clean + Front Squat + 2 Jerks (EMOM)
146.25x1
146.25x1
146.25x1
146.25x1
146.25x1

Clean Pull + Clean & Jerk (EMOM)
156.25x1
156.25x1
156.25x1
156.25x1
156.25x1

Clean & Jerk (EMOM)
166.25x1
166.25x1
166.25x1
166.25x1 - Spinning Back
166.25x1 - high round

Zercher Deadlift (2-3min rest) + 3 kicks per side, last leaping
171.25x5 - side
213.75x5 - mid round
243.75x3 - front push
271.25x6 - low round

OHP / Rope Pull Ups +3 straight palm strikes per side (1.5-3 min rest)
66.25x5 / 7
85x5 / 7
100x5 / 6
125x5 / 6
141.25x3 / 6
158.75x4 / 6

Done lifting at 17:30
Karate in an hour
After warm-up. Karate was sparring and Kwan Bops (hand eye coordination drills)
 
2025/11/10
Work trip for an estimator training out of state. After ~5 hours of driving, the hotel pool and hot tub were closed for maintenance, so I got on the treadmill for most of an hour. Stopped in part of it for phone call with my wife and kids. Did some stretching after.


2025/11/11
I found a BJJ place 5 min from the hotel that had a no-gi class tonight and said they would welcomed me as a drop in so I swung over there after supper. Worked north south choke a bit and then did some free rolling. One of the guys I rolled with said he preferred to start standing, so I obliged him. After I could tell he knew was he was doing a little more than some, I threw him a couple times. After the second day time, he asked if I do Judo cause nobody else would do that to him. Lol.

Drilling and rolling was just an hour, and when I got back to the hotel I still had some energy to burn off, so I jumped on the treadmill for about 45 min and about 15 min of stretching. Now I'm ready for bed.
 
2025/11/13

Didn't lift today. Had an early morning pre-bid meeting for work and a homeschool field trip. We did do Karate. Pretty average class with a little sparring.






2025/11/18 - 531 Squat/Bench 5 week #2


Warm up walking on treadmill while finishing work and then clean form w PVC

Start lifting 16:19

Tall Snatch (~1 min rest)
77.5x3
77.5x3
77.5x3

Snatch Pull + 2 Hang Power Snatch (~1 min rest)
108.75x1
108.75x1
108.75x1

Power Snatch + Snatch (EMOM)
116.25x1
116.25x1
116.25x1
116.25x1
116.25x1

Snatch Pull + Snatch (EMOM)
123.75x1
123.75x1
123.75x1
123.75x1
123.75x1

Snatch (EMOM)
131.25x1
131.25x1
131.25x1
131.25x1
131.25x1

Squat + 3 kicks per side, last leaping (~2 min rest per set)
135x5 - spinning back
165x5 - high round
Back
196.25x5 - side
215x5 - mid round
+belt
245x5 - front push
277.5x2 - low round - belt dug into my left hip socket. Will redo my 5 week next week.

Bench / 100lb unilateral Thick handle DB rows + 3 palm strikes per side (~2-3min rest per set)
105x5 / 9
130x5 / 9
155x5 / 9
165x5 / 9
191.25x5 / 8
Belt and wrist wraps
216.25x5 / 9

Done at 17:27

Karate in ~1hr
Little different warm-up than usual, working on Kwan Bops a good bit. Then worked kata and ended with one steps, working to bring our practice of the one steps in line with the way that they were designed as opposed to the way that they got somewhat slopped into.
 
Last edited:
11/20

Didn't lift again due to trying to catch some things up for work.
In karate we mainly worked some kwan Bops and my gun, knife, and bat defense techniques, as well as a little sparring and one steps.



2025/11/25 - 531 Squat/Bench 5 week #2


Warm up walking on treadmill while finishing work

Start lifting 16:10

Tall Snatch (~1 min rest)
77.5x3
77.5x3
77.5x3

Snatch Pull + 2 Hang Power Snatch (~1 min rest)
108.75x1
108.75x1
108.75x1

Power Snatch + Snatch (EMOM)
116.25x1
116.25x1
116.25x1
116.25x1
116.25x1

Snatch Pull + Snatch (EMOM)
123.75x1
123.75x1
123.75x1
123.75x1
123.75x1

Snatch (EMOM)
131.25x1
131.25x1
131.25x1
131.25x1
131.25x1

Squat + 3 kicks per side, last leaping (~2 min rest per set)
135x5 - spinning back
165x5 - high round
Back
196.25x5 - side
215x5 - mid round
+belt
245x5 - front push
277.5x7 - low round

Bench / 100lb unilateral Thick handle DB rows + 3 palm strikes per side (~2-3min rest per set)
100x5 / 9 - math error. Should been 105
130x5 / 9
155x5 / 9
168.75x5 / 9
191.25x5 / 9
216.25x5 / 9

Done at 17:26

Karate in ~1hr
Busy class tonight. After warm-ups we did kwan bops. Finally got some real good work on those with Noah. After that we did some sparring. After sparring we worked some one steps. We ended class working on kata. I found a few places I need to eventually re-learn some parts of my current kata because they got slopped from the original intent of Hanshi Anderson when he developed the kata. I will work in as much as I can prior to certification, but Shihan knows I have some muscle memory built up to it and there is some interpretation/personalization to be had with this kata, so I may not have it her way by then. She said certification will be in late January to get around the holidays and get everyone where she wants them to be for that
 
2025/11/27 - 531 ZDL & OHP 5 week #2

5 min of kata to warm up
Clean form w PVC

Start lifting 14:22

Muscle Clean & Press - 1 min rest
97.5x3
97.5x3
97.5x3

Hang Clean & Push Press - 1 Min rest
136.25x2
136.25x2
136.25x2

Power Clean + Front Squat + 2 Jerks (EMOM)
146.25x1
146.25x1
146.25x1
146.25x1
146.25x1

Clean Pull + Clean & Jerk (EMOM)
156.25x1
156.25x1
156.25x1
156.25x1
156.25x1

Clean & Jerk (EMOM)
166.25x1
166.25x1
166.25x1
166.25x1 - Spinning Back
166.25x1 - high round

Zercher Deadlift (2-3min rest) + 3 kicks per side, last leaping
176.25x5 - side
191.25x5 - mid round
221.25x5 - front push
251.25x5 - low round ~4min before this set

Longer rest before starting pressing.

OHP / Rope Pull Ups +3 straight palm strikes per side (1.5-3 min rest)
68.75x5 / 7
86.25x5 / 7
102.5x5 / 7
111.25x5 / 7
128.75x5 - no pull-ups, >4 min before this set
146.25x3.5 - no-pull-ups, no palms; quads started cramping mid set…

Done lifting at 15:44
Oh boy. When I started this, getting the lifting workout done in under an hour was pretty easy. Now, it's difficult to do the whole thing and I'm pushing 90 min again. I'm not using that much more weight (looks like 20lbs on OHP)... I got about 8 hours of sleep last night and definitely ate good today. Roughly 900 calories at lunch… not sure if I'm stressing and not realizing it or what… Any insight would be welcome. I've tried adding some different things to my diet and supplements for helping test production, but wondering about going to a doc and seeing what my levels actually are at. Looks like prescription TRT cream is like $10, which is definitely less than I'm spending on supps right now... But I really don't want to go that route unless it would really help...


No karate today for Thanksgiving. Was going to do some bagwork, but just out of gas. Time to stretch, then eat some more and plays games w the family, then some hot tub and Breath of the Wild.
 
Last week was deer gun season, so I didn't get any lifting in, as I spent my time in the woods with my daughter. I did make it to karate with my son on Tuesday (daughter was too pooped after 2 days in a row of getting up early to get into the woods). On Thursday I had to run down south for work (90min drive) so we stayed down to see the Christmas lights at the zoo and missed karate.


2025/12/09 - 531 Squat/Bench reload week


Warm up trying to get my kids lifting…

~Start lifting 16:05

Tall Snatch (~1 min rest)
65x3
65x3
65x3

Snatch Pull + 2 Hang Power Snatch (~1 min rest)
95x1
95x1
95x1

Power Snatch + Snatch (EMOM)
105x1
105x1
105x1
105x1
105x1

Snatch Pull + Snatch (EMOM)
110x1
110x1
110x1
110x1
110x1

Snatch (EMOM)
115x1
115x1
115x1
115x1
115x1

Let's be honest: all my snatches are power snatches..

Squat + 3 kicks per side, last leaping (~1-2 min rest per set)
Front
135x8 - spinning back
165x8 - high round
Back
195x8 - side
205x8 - mid round
225x5 - front push
245x8 - low round

Bench / 100lb unilateral Thick handle DB rows + 3 palm strikes per side (~2-3min rest per set)
105x8 / 9
125x8 / 9
155x8 / 9
175x8 / 0
195x5 / 0
215x4 / 0

Done ~ 17:10

Karate in ~1.25hr
After warm-up we did Kwanbops (hand-eye coordination & flow drills), then self-defense.
 
2025/12/11 - 531 ZDL & OHP 531 reload week

Warm-up walking on the treadmill, some snatches with PVC, and helping my kids with lifting form.

Start lifting 15:50

Muscle Clean & Press - 1 min rest
75x3
75x3
75x3

Hang Clean & Push Press - 1 Min rest
115x2
115x2
115x2

Power Clean + Front Squat + 2 Jerks (EMOM)
125x1
125x1
125x1
125x1
125x1

Clean Pull + Clean & Jerk (EMOM)
135x1
135x1
135x1
135x1
135x1

Clean & Jerk (EMOM)
145x1
145x1
145x1
145x1 - Spinning Back
145x1 - high round

Zercher Deadlift (2-3min rest) + 3 kicks per side, last leaping
165x5 - side
185x7 - mid round
205x7 - front push
225x8 - low round

OHP / Rope Pull Ups +3 straight palm strikes per side (1.5-3 min rest)
65x8 / 6
85x8 / 6
105x8 / 6
115x6 / 6
125x5 / 6
135x5 / 6

Done lifting at 16:53


Karate in ~ 1.5 hr
Tonight after warm-up we started with some knife defense work. After that was some sparring, then some reach-punch-reach drill, and ended with working on our katas.
 
2025/12/16 - 531 Squat/Bench 5 week #2

Walking on treadmill w weighted vest while finishing work
Some snatch with pvc

~Start lifting 16:00

Tall Snatch (~1 min rest)
65x3
65x3
65x3

Snatch Pull + 2 Hang Power Snatch (~1 min rest)
95x1
95x1
95x1

Power Snatch + Snatch (EMOM)
105x1
105x1
105x1
105x1
105x1

Snatch Pull + Snatch (EMOM)
110x1
110x1
110x1
110x1
110x1

Snatch (EMOM)
116.25x1
116.25x1
116.25x1
116.25x1
116.25x1

Squat + 3 kicks per side, last leaping (~2 min rest per set)
Front
135x5 - spinning back
165x5 - high round
Back
196.25x5 - side
211.25x5 - mid round
245x5 - front push
Belt
277.5x6 - low round

Bench / 100lb unilateral Thick handle DB rows + 3 palm strikes per side (~2 min rest per set)
105x5 / 9
126.25x5 / 9
152.5x5 / 9
165x5 / 8
191.25x5 / 7
Belt and wrist wraps
216.25x6 / 7

Done ~ 17:08

Karate in ~1.25hr
I ended up leading warm-up. I tried to bring some variety to it but didn’t get as much as I wanted, but didn’t want to get the lower belts too far out of their norm at one shot. After warm-ups we worked on ippon kumite and self defense.
 
2025/12/18 - 531 ZDL & OHP 531 5 week #2

Warm-up walking on the treadmill

Start lifting 16:27

Muscle Clean & Press - 1 min rest
75x3
75x3
75x3

Hang Clean & Push Press - 1 Min rest
115x2
115x2
115x2

Power Clean + Front Squat + 2 Jerks (EMOM)
125x1
125x1
125x1
125x1
125x1

Clean Pull + Clean & Jerk (EMOM)
135x1
135x1
135x1
135x1
135x1

Clean & Jerk (EMOM)
145x1
145x1
145x1
145x1 - Spinning Back
145x1 - high round

Zercher Deadlift (2-3min rest) + 3 kicks per side, last leaping
176.25x5 - side
191.25x5 - mid round
221.25x5 - front push
251.25x6 - low round

OHP / Rope Pull Ups +3 straight palm strikes per side (1.5-2 min rest)
68.75x5 / 6
86.25x5 / 6
102.5x5 / 6
111.25x5 / 6
128.75x5 / 0
146.25x4.2 / 0

Done lifting at 17:25

Almost skipped OHP before I started due to getting started late, but glad I didn't, even though I'm disappointed with the last set, but I was up early for work.


Karate in ~ 1 hr


Karate we did mostly bo staff work. Did some partner drills as well as the shooey shoo kata. Also did reach-punch-reach kwan bop.
 
2025/12/23

Didn’t lift today. Will do tomorrow.

Karate was a different night. Sensei’s husband (who teaches some of the BJJ classes I did over the summer) came in and worked with us on some self defense stuff. 3 variations on what would usually be considered more JJ/wrestling/Judo type stuff, but it’s in kata and is in drawings in Chinese temples. I got to be uke all night, but that was fun.



2025/12/24 - 531 Squat/Bench 3 week #2

~8 min kata
Snatch form w pvc

~Start lifting 14:42 (only about 45 min after I wanted to…)

Tall Snatch (~1 min rest)
65x3
65x3
65x3

Snatch Pull + 2 Hang Power Snatch (~1 min rest)
95x1
95x1
95x1

Power Snatch + Snatch (EMOM)
105x1
105x1
105x1
105x1
105x1

Snatch Pull + Snatch (EMOM)
110x1
110x1
110x1
110x1
110x1

Snatch (EMOM)
116.25x1
116.25x1
116.25x1
116.25x1
116.25x1

Squat + 3 kicks per side, last leaping (~2-2.5 min rest per set)
Front
130x5 - spinning back
162.5x5 - high round
Back
196.25x5 - side
228.75x3 - mid round
261.25x3 - front push
Belt
293.75x4 - low round

Bench / 100lb unilateral Thick handle DB rows + 3 palm strikes per side (~2 min rest per set)
105x5 / 10
126.25x5 / 10
152.5x5 / 9
177.5x3 / 9
202.5x3 / 9
Belt and wrist wraps
228x75x3 / 9

Done lifting ~ 16:05

Lower body stretches


I need to get back to stretching more… Not sure how to fit that into my life though…
 
2025/12/25

Christmas workout
Showed my dad some of the stuff we did Tuesday night to try to fix it more in my mind. Also showed him some of the gun defense stuff I need for my blackbelt test.

Did 4x6min rounds on the bag.

Spent about another half hour having my dad uke for me in my one steps and showing the multi level kwan bus I will do for my test, and also going through my katas.

Did some good stretching and bridges and called it a good workout.

I came upstairs after working out to find everyone watching the Minecraft movie. My first thought was, "Apparently, I need to go work out some more."

Merry Christmas to anyone reading this. May the Lord bless you and draw you to Himself.
 
2025/12/230 - 531 Squat/Bench 531 week #2

Spent most of the day working on flooring and moving things around my bedroom in order to do so.


Snatch form w pvc

~Start lifting 15:47

Tall Snatch (~1 min rest)
65x3
65x3
65x3

Snatch Pull + 2 Hang Power Snatch (~1 min rest)
95x1
95x1
95x1

Power Snatch + Snatch (EMOM)
105x1
105x1
105x1
105x1
105x1

Snatch Pull + Snatch (EMOM)
110x1
110x1
110x1
110x1
110x1

Snatch (EMOM)
116.25x1
116.25x1
116.25x1
116.25x1
116.25x1

Squat + 3 kicks per side, last leaping (~2-2.5 min rest per set)
Front
135x5 - spinning back
170x5 - high round
Back
205x5 - side
240x5 - mid round
Belt
275x3 - front push
310x3 - low round

Bench / 100lb unilateral Thick handle DB rows + 3 palm strikes per side (~2-2.5 min rest per set)
110x5 / 10
135x5 / 10
160x5 / 10
190x5 / 10
215x3 / 10
Belt and wrist wraps
240x3 / 10

Done lifting ~ 16:57


Karate in ~1.5 hr

Karate - Another no-gi night at karate, with instruction by Brian. Rolled with him a few minutes before class started. He gave me a few pointers on my takedown game, Judo vs wrestling, using foot sweeps. After warm-ups we worked more on parrying the lead hand and getting on a different angle. We played with going to a clothesline, using that an an entry to take the back and hit a rear naked choke, and a Russian tie on the hand. We also used the downward pressure from the Russian Tie into a guillotine. Talked a little more on takedowns with Brian after class was over.
 
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