The Weather Vane approach

Discussion in 'Training Logs' started by King Creatine, Sep 30, 2010.

  1. King Creatine

    King Creatine Purple Belt

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    My workout strategy is as consistent as the direction of the wind. Stupid approach, I know. Nevertheless, I like it! I follow some strength training theory, but I also throw in bodybuilding for vanity. Conditioning occasionally supercedes everything as I get my body ready for jiujitsu tournaments. Apparently, I'm one of those pretentious relay runners now as well.

    Enjoy.

    PR's
    Bench:
    335X1 (02-28-14)
    Squat: 410X1 (12-04-15)
    Front Squat: 285X1 (12-14-16)
    Deadlift:500X1 (02-14-15), 405X7 (03-07-12)
    Dead Hang Pull Ups: 40 (12-13-16), Weighted: 340X1 (12-30-11)
    Pendlay Row: 245X2 (03-18-14)
    SOHP: 200X1 (11-26-16)
    Push Press: 225X1 (11-11-13)
    Leg Crank Circuit: 4 sets in 7:57 (08-06-13)
    3 miles: 25:23 (05-30-14)
    1 mile: 5:59 (08-09-13)
    13.1 miles: 2:23.00 (07-19-15)
    Box Jump: 48" (05-07-12)


    Jiu-Jitsu Competition Record: 32-18
     
    Last edited: Dec 14, 2016
  2. King Creatine

    King Creatine Purple Belt

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  3. King Creatine

    King Creatine Purple Belt

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    CONDITIONING

    Day 1
    Run 3-6 miles with a 9-10 minute pace.

    Day 2
    Incline Situps
    HIIT for 30 minutes
     
  4. King Creatine

    King Creatine Purple Belt

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    JIU JITSU

    Day 1
    Gi class 1.5 hours

    Day 2
    Nogi class 2 hours

    Day 3
    Nogi Open mat 2 hours
     
  5. modena1983

    modena1983 I

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    Oh snap, your alive. Where did you go?
     
  6. King Creatine

    King Creatine Purple Belt

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    In to the dark nether regions of aimless workouts and half assed effort. It's good to be back!

    Thursday September 30th
    LIFTS
    Deadlift 3X8 with 275
    Bench 3X8 with 225
    SOHP 3X8 with 115
    Dips 3X8 with BW+ 50
    Back ext. 3X8 with BW+ 25
    Triceps ext. (cable) 3X8 with 180

    Jew Jitz
    Nogi Jiu Jitsu class 2 hours

    The lifts felt good. I definitely had an off day during jiu jitsu. Not sure if it had to do with the weights, or if it was just an off day.
     
  7. King Creatine

    King Creatine Purple Belt

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    FRIDAY
    CONDITIONING and the CORE
    Giant Set: Incline Sit ups, run a lap, Side Raises 5X10

    Tabata (4 cycles through 20 on, ten off equals 1 set) on Treadmill
    4 sets at 10 mph
     
  8. King Creatine

    King Creatine Purple Belt

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    Saturday October 2nd
    NOGI JiuJitsu
    1.5 hours. Today was a good day. I was on my game! I have some sore elbows though; I think I have some inflammation. I don't want to rest, though, so I'll have to power through with Icy Hot, Vitamin I, and Ice.
     
  9. King Creatine

    King Creatine Purple Belt

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    Monday October 6th
    STRENGTH
    Started out doing squats, but even 205 lbs. hurt my knee. Decided to improvise, and use my bodyweight for a leg routine.

    Using Bodyweight:
    200 squats (varying leg width)
    200 lunges (counting each leg as one lunge)
    180 calf raises on stair (100 double leg, 80 per single leg)
    40 ProNatural Hamstring Curls
     
  10. King Creatine

    King Creatine Purple Belt

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    WEDNESDAY
    Strength
    Using bodyweight:
    200 pushups (60 up front, then each set thereafter dropped off quite a bit!)
    75 pullups (28 up front, "" "")
    Upright rows with 30 lb DB's
     
  11. King Creatine

    King Creatine Purple Belt

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    First person to do the following wins the sword!
    Dead-lift twice your bodyweight for 5 reps
    Run a 5 minute mile
    Do 50 non-stop pull-ups
    Do 120 non-stop push-ups
     
  12. King Creatine

    King Creatine Purple Belt

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    Thursday
    Jiu Jitsu

    Nogi. Learned a variation of kimura when in someone's half guard, knee pinch from in someone's half guard, and the fat boy choke from half guard.

    I was inconsistent once we started rolling. I won matches with inverted heel hook and triangle choke, lost by toe fold and triangle.
     
  13. King Creatine

    King Creatine Purple Belt

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    Friday October 8th

    STRENGTH
    Bench 5X5= 225, 235, 245, 245, 255
    Incline 4X5= 185x5
    DB Bench (slow)= 60'sx8 for three sets
    Cable Decline= 37.5 lbsX12 for three sets
    DB SOHP (1 arm)= 3x12 with 25's(slow)
    Machine Curl 3X8= 90 lbs.
    Barbell Curl 3X8= 60 lbs.
     
    Last edited: Oct 13, 2010
  14. King Creatine

    King Creatine Purple Belt

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    Tuesday October 12th
    Strength
    BOR= 5x8 with 125
    Plate Load Pull Down= 3x8 with 85 per arm
    Plate Load Pull Down/Row= 3x8 with 135 per arm
    Skull Crusher= 4x8 with 65 lbs
    V Grip Pullups= 3x8 with bodyweight
    Cable Triceps ext.= 3x12 with 55 lbs
     
  15. King Creatine

    King Creatine Purple Belt

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    Wednesday
    Strength
    Bench 5X5= 245
    Incline 4X5= 185, 195, 205, 205
    DB Bench (slow)= 3x12 with 65's
    DB Fly= 3X12 with 40's
    Machine Curl= 3x8 with 90
    DB SOHP (1 arm)= 3x12 with 25's
    Barbell Curl= 3x12 with 60
     
  16. King Creatine

    King Creatine Purple Belt

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    Thursday
    Conditioning
    Gold's Gym Boot Camp for 1 hour
    10K training routine. A lot of sprints and plyos. Exhausting!

    Nogi Jiu Jitsu
    1.5 hours
    Learned a cool set up for a kimura, an armlock for when someone turtles, and the the step around arm lock counter to opponent's kimura.

    I went 1 and 2 in my three matches. I lost by head/arm choke and straight arm lock, and won by inverted heel hook again.
     
  17. King Creatine

    King Creatine Purple Belt

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    Friday
    Strength
    Squats 6X6 with 245
    (superset)
    Hamstring Workout (?) 4x6 with bodyweight
    Back extension
    4x12 with bodyweight
     
  18. King Creatine

    King Creatine Purple Belt

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    Saturday
    JIUJITSU

    Nogi for 2 hours
    Brutal day. Long, intense, fun matches!
     
  19. King Creatine

    King Creatine Purple Belt

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    Monday October 18th
    NOGI Jiujitsu
    Tournament training for Saturday. Worked takedowns to position the majority of the time. I give myself a B.
     
  20. King Creatine

    King Creatine Purple Belt

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    Tuesday
    Strength
    Bench 5X5 with 235, 240, 245, 255, 265(4 reps, fifth rep with rest/pause)
    Incline 3X8 with 185 (last two sets I did rest/pause with final two reps of each set)
    Dips 3X12 with bodyweight
    Incline Sit-up 4x15 with bodyweight

    My elbow was a little sore after working out. I think the final workouts this week will be more cardio based since I have a tournament Saturday.
     
  21. King Creatine

    King Creatine Purple Belt

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    Wednesday
    Conditioning
    Burpees 10X10 in 9:50.
    1 Mile Run: HIIT style
     

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