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stewy37
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Well, it
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Good luck let me know if you need any other help. Give what I wrote up for you a shot and we will tweak it from there.
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stewy37
Guest
Just ran 3 miles in 22:48. I haven't been doing too much running lately, and it shows. I got done with the run and realized I still had gas in the tank. I think I only ran at about 80% of what I could have done. It is only day one though. The run felt good, and it sets the tone for what's to come. Now it's time to relax the rest of the day. Maybe do some of the footwork drills Peregrine showed me but nothing too tough. Tommorrow's run is going to be an asskicker, and I'll still have judo later on in the day.
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stewy37
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Ran Radio Hill this morning. It's probably closer to 4.5-5 miles than six. I took it pretty easy overall since I wasn't sure on pacing. It took me 42:50 to run there and back, and boy was the hill an ass kicker. I had forgotten how steep it was. Going up was murder, and coming down I had times where I was on the verge of losing control and taking a long hard tumble down the mountain. 
It was a good run overall, and I'll definitely keep doing it.
Judo was tough today. Normal warmup drills and then straight into drilling seoi nage and then ouchi gari using the crash pads. Then we did randori. I went 5 min, rested 5 min, and then did 2 more 5 min matches with about a 2 min break between. I got slammed so hard on one I was seeing stars, and it took a bit to clear my head after that. Definitely a good time.
It was a good run overall, and I'll definitely keep doing it.Judo was tough today. Normal warmup drills and then straight into drilling seoi nage and then ouchi gari using the crash pads. Then we did randori. I went 5 min, rested 5 min, and then did 2 more 5 min matches with about a 2 min break between. I got slammed so hard on one I was seeing stars, and it took a bit to clear my head after that. Definitely a good time.
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stewy37
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peregrine said:
That might work pretty well. I would be fresher for BJJ on Thursdays if I did that, and that would help me technique wise, and I could go longer during open mat. I'll probably keep it like this though, so my Fridays are pretty much free. Also, with just a run on Friday I get almost a full day of recovery before the next day of running and judo. Moving repetition upper to friday would give most of a full day of rest between Wed night and Thurs night. Of course I have the wrench that gets thrown into the works in the form of unit PT. Anymore I usually get to do my own thing, but sometimes that isn't an option, so I end up doing what my platoon/company/battalion ends up doing. Thursdays are kind of busy days, so there will be times it gets pushed back to Friday anyway. I've run my gums enough. Looking forward to tommorrow's rest day.
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stewy37
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Woke up today and felt like knives were stuck in my calves. Other than that I feel pretty good.
We don't do MCMAP nearly as much as I'd like. Sometimes it's frustrating, because the instructor isn't very familiar with grappling and makes stupid rules. One time I got an armbar fromt he mount and instead of restarting us in a neutral position, he startedus with my opponent's arm between my legs already set up for the armbar. WTF? I just let go and went to a neutral position, but why even start us there? Another thing that gets me is that we aren't allowed up on our feet to stack an opponent for safety reasons, but neck cranks are allowed no problem. Nevermind the fact that most marines don't know how to get out of a can opener, and once they get shown it, they start getting hurt. Even so, I enjoy it, especially if you have an instructor that has some other martial background and/or has put a lot of time into MCMAP. They tend to listen to other people with training backgrounds and make it fun. Sometimes we allow body shots during grappling or will add the variable of a rubber knife or gun into the mix. Sometimes we grapple with gear. One drill I enjoy is pairs grappling. You and a partner pair off against another pair. You take on your opponent, and once you finish your guy, you can go help your buddy. Gets interesting sometimes. My partner got tapped out in about 15 seconds one time. I saw my second opponent coming at me, so I opened my guard, kicked my current opponent away, spun to face the new threat, and threw an armbar on him immediately. The other guy got me in side control right when I tapped the other guy, but I escaped, took his back and choked him out. Needless to say, they didn't know anything about grappling, but it was still cool to tap out 2 guys in under 2 min during a 2 on 1. Sometimes you get wrestlers or guys with some grappling bakground, and that's fun too, because it will make you work.
peregrine said:
We don't do MCMAP nearly as much as I'd like. Sometimes it's frustrating, because the instructor isn't very familiar with grappling and makes stupid rules. One time I got an armbar fromt he mount and instead of restarting us in a neutral position, he startedus with my opponent's arm between my legs already set up for the armbar. WTF? I just let go and went to a neutral position, but why even start us there? Another thing that gets me is that we aren't allowed up on our feet to stack an opponent for safety reasons, but neck cranks are allowed no problem. Nevermind the fact that most marines don't know how to get out of a can opener, and once they get shown it, they start getting hurt. Even so, I enjoy it, especially if you have an instructor that has some other martial background and/or has put a lot of time into MCMAP. They tend to listen to other people with training backgrounds and make it fun. Sometimes we allow body shots during grappling or will add the variable of a rubber knife or gun into the mix. Sometimes we grapple with gear. One drill I enjoy is pairs grappling. You and a partner pair off against another pair. You take on your opponent, and once you finish your guy, you can go help your buddy. Gets interesting sometimes. My partner got tapped out in about 15 seconds one time. I saw my second opponent coming at me, so I opened my guard, kicked my current opponent away, spun to face the new threat, and threw an armbar on him immediately. The other guy got me in side control right when I tapped the other guy, but I escaped, took his back and choked him out. Needless to say, they didn't know anything about grappling, but it was still cool to tap out 2 guys in under 2 min during a 2 on 1. Sometimes you get wrestlers or guys with some grappling bakground, and that's fun too, because it will make you work.
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i was thinking about wsb and i can later send you a custom one i had made by a trainer to show you variables for natural trainees.
on another note of wsb, i was wondering on doing a me then follow it with an overspeed lift. any thoughts on this? my thinking was along the lines of incorporating more motor units by using the me, then with the more mu than normal around do the overspeed to get a better neural adpatation to the speed.
on another note of wsb, i was wondering on doing a me then follow it with an overspeed lift. any thoughts on this? my thinking was along the lines of incorporating more motor units by using the me, then with the more mu than normal around do the overspeed to get a better neural adpatation to the speed.
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stewy37
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Push Press In Rack 95, 115, 135 lbs x 5; 155 lbs x 4; 175 lbs x 2
Incline DB Press: 60 lbs x 10; 80 lbs x 10,7,6
Superset:
Bent Over Rows: 135 lbs x 12; 155 lbs x 10,8; 175 lbs x 7
Rear Delt Flyes: 30 lbs x 10,10,10
Zottman Curls: 35 lbs x 10,10,6
3 Mile Run: 23:12 Legs felt heavy and this run was rough. On mile two I ran fishtails, but I think I ran too slow on the straightaways, and that is why my overall time was slower than on Friday. I ran mile 3 fast and finished strong leaving nothing left in the tank.
Incline DB Press: 60 lbs x 10; 80 lbs x 10,7,6
Superset:
Bent Over Rows: 135 lbs x 12; 155 lbs x 10,8; 175 lbs x 7
Rear Delt Flyes: 30 lbs x 10,10,10
Zottman Curls: 35 lbs x 10,10,6
3 Mile Run: 23:12 Legs felt heavy and this run was rough. On mile two I ran fishtails, but I think I ran too slow on the straightaways, and that is why my overall time was slower than on Friday. I ran mile 3 fast and finished strong leaving nothing left in the tank.
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stewy37
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Ran 3 miles in 21:38. That's over a minute faster than Monday. I was actually running it for a PFT that I got told about yesterday. Fortunately I was told before I was going to go lift legs or I would have been screwed today. I did my 20 pullups and my 100 crunches so I got a score of 278 out of 300. Not bad. Actually had to do 23 pullups since they said I didn't go all the way down on 3. If I wanted, I could have knocked out 4 or 5 more since I wasn't fatigued at all when I reached my 20. I was dehydrated, and I didn't eat anything last night after 5pm, because I laid down for a short nap that turned into 11.5 hrs of sleep. So even though I was hungry and dehydrated, I was very well rested.
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stewy37
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Thurs: Only got to do 30 min of JiuJitsu
Fri: BN Run to rifle range: slow 30 Min
Sat: Off
Sun (Today):
Push Press: 95, 115, 135 lbs x 5; 175 lbs x 1+6 partial reps
Incline DB Press: 70 lbs x 10; 90 lbs x6,6; 60 lbs x 10
SuperSet
Bentover Rows: 135, 155 lbs x 12; 185 lbs x 7; 205 lbs x 4
Rear Delt Flyes: 30 lbs x 10,12,12,15
Zottman Curls: 30 lbs x 10,12; 40 lbs x 10
Ross' Core Circuit I:
Knee Hugs x 30
Superman x 20
Plank x 1 min
V-Ups x 20
Side Plank x 1 min/side
Leg Raise+Butt Lift x 20
Lying Leg Swings x 15/side
Isometric Backhold x 30 sec
Chinnies x 30
Toe Touch Crunch x 30
Side Crunches x 30/side
Russian Twists x 30
Knee Hugs x 30
Front and Back Neck Bridges x 15
Fri: BN Run to rifle range: slow 30 Min
Sat: Off
Sun (Today):
Push Press: 95, 115, 135 lbs x 5; 175 lbs x 1+6 partial reps
Incline DB Press: 70 lbs x 10; 90 lbs x6,6; 60 lbs x 10
SuperSet
Bentover Rows: 135, 155 lbs x 12; 185 lbs x 7; 205 lbs x 4
Rear Delt Flyes: 30 lbs x 10,12,12,15
Zottman Curls: 30 lbs x 10,12; 40 lbs x 10
Ross' Core Circuit I:
Knee Hugs x 30
Superman x 20
Plank x 1 min
V-Ups x 20
Side Plank x 1 min/side
Leg Raise+Butt Lift x 20
Lying Leg Swings x 15/side
Isometric Backhold x 30 sec
Chinnies x 30
Toe Touch Crunch x 30
Side Crunches x 30/side
Russian Twists x 30
Knee Hugs x 30
Front and Back Neck Bridges x 15
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stewy37
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Leg day:
Deadlift: 135, 225, 315, 335, 355 lbs x 5
Pistols: BW x 5,8,12
Back Extensions: 35, 45, 90, 90 lbs x 15
Neck Harness: 25, 50 lbs x 15; 75 lbs x 7, 10+30sec isometric hold
Wrist Roller: 45, 70, 70 lbs x 3 rolls; 105 lbs x 2 rolls
Kali for 45 min
JiuJitsu for 2 hr
Deadlift: 135, 225, 315, 335, 355 lbs x 5
Pistols: BW x 5,8,12
Back Extensions: 35, 45, 90, 90 lbs x 15
Neck Harness: 25, 50 lbs x 15; 75 lbs x 7, 10+30sec isometric hold
Wrist Roller: 45, 70, 70 lbs x 3 rolls; 105 lbs x 2 rolls
Kali for 45 min
JiuJitsu for 2 hr
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stewy37
Guest
Went and ran 2 miles in 14:42. Lousy time. Originally was going to run 3 miles, but my legs and lower back were killing me from yesterday. I think sprints are probably the way to go on Wed from now on. My legs won't be as explosive as would be ideal, but long distance the day after a heavy leg day is rough.
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stewy37
Guest
Boxing tonight:
Worked the mitts for 5 rounds of varying length. I'm just beginning, so it was real basic. Put some slipping and rolling in there. The footwork was definitely easier than the last time I went, because I've been working on it for stickfighting.
Light sparring 3 x 2 min
Nothing too crazy here. I have a LOT of work to do. Took a few good pops to the nose, but no big deal.
Looking forward to next week.
Worked the mitts for 5 rounds of varying length. I'm just beginning, so it was real basic. Put some slipping and rolling in there. The footwork was definitely easier than the last time I went, because I've been working on it for stickfighting.
Light sparring 3 x 2 min
Nothing too crazy here. I have a LOT of work to do. Took a few good pops to the nose, but no big deal.
Looking forward to next week.
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stewy37
Guest
Bench Press: 185 lbs x 13; 135 lbs x 20, 19
Superset
Pullups: BW x 12; 25 lbs x 8,7; 10 lbs x 9
Scarecrows: 30 lbs x 12, 12, 12; 40 lbs x 8
Seated OHP: 95 lbs x 15, 8, 8
Superset
Barbell Curls: 95 lbs x 8, 8, 8; 100 lbs x 8
Dips (Emphasis on Triceps): BW x 12, 12, 12; 25 lbs x 15
Superset
Hanging Leg Raises: 3 x 15
Side Plank: 3 x 1 min/side
The ab finisher was rough. The last 15 seconds of each plank were killin me, but I was listening to the Rocky theme and I thought "If Rocky can do it, so can I"
Superset
Pullups: BW x 12; 25 lbs x 8,7; 10 lbs x 9
Scarecrows: 30 lbs x 12, 12, 12; 40 lbs x 8
Seated OHP: 95 lbs x 15, 8, 8
Superset
Barbell Curls: 95 lbs x 8, 8, 8; 100 lbs x 8
Dips (Emphasis on Triceps): BW x 12, 12, 12; 25 lbs x 15
Superset
Hanging Leg Raises: 3 x 15
Side Plank: 3 x 1 min/side
The ab finisher was rough. The last 15 seconds of each plank were killin me, but I was listening to the Rocky theme and I thought "If Rocky can do it, so can I"
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stewy37
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That does sound tough Evergrey. Not sure how effective that would be, since I tend to do my core work after working upper body. My arms are usually smoked enough that holding a regular plank long enough to really work the core is tough, because the arms want to give out.
