My ramblings, the endless journey

You don't have to pay me buddy. But I'll be honest and tell you that 2 or even 3 days and with as much energy and you'll be putting into fu and work you probably won't keep all your strength. It's just the price you pay.

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For max strength I'd pick the lifts that are most important to me and keep it in the 5 rep range. For example.

Day 1
Some type of squat 5x5
Some type of press 5x5
Some type of pull 5x5

Day 2
Some type of dead or clean 5x5
A different press 5x5
A different pull 5x5

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And if you're tanked you could not be eating enough. Try throwing in an extra sandwich or the like when you're tired and see how it does for ya ;)

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Got the crap beat out of me at kung fu... Had my first 2 on 1 fight... I had finally lost the adrenaline reaction to sparing until Dan and Allan came at me at the same time, and then the heart was pumping, for sure for sure... Worst bruise ever on my forearm. I blocked (yet again) a kick with my arm instead of raising my knee....If I get hurt enough time maybe I'll finally learn. Another fight later on with Allan, I like punching him : )
Forms afterwards was just a brutal brutal class, we had no beginners and phan had taken a pain pill for his pinched nerve... phan on sugar or medication means we just get destoyed. It was a great class, but I was exhaused, and battered.


Everything got all ****ed up when a basement show got moved to the sanctuary, so instead of fuing, I finally got back to weights this morning(took my rocket sauce, it makes me queezy, but i got some extra energy out of it).

5 minute warm up on new treadmil, I still have to get used to it before i attemp HIIT on it, it's tread is very narrow, narrow enough to make me nervous. Plus my usual streches (dynamic), and light weight and body weight squats, lunges, push ups... that kinda crap, I put it in now, for the record.


3 x 8 @ 30 sec rest
snatch grip dead lift 3 X 8 157 (barely, had to be VERY conscious to not break the form)
 Bench press 2, x 8 , 1x6...(yikes ) @ 43 (each)
over head squats 3 x  @ 62 (first set really sloppy, the rest )
chin ups solid negatives, with most often a good static hold at the top, 1 full, 9 negs, 2 10 negs.
Romanian dead lift combined with bent over row, 3 x 8 lbs 72lbs Russian twists (good concentration), 3 x8

rippedchick


For max strength I'd pick the lifts that are most important to me and keep it in the 5 rep range. For example.

Day 1
Some type of squat 5x5
Some type of press 5x5
Some type of pull 5x5

Day 2
Some type of dead or clean 5x5
A different press 5x5
A different pull 5x5

number 1 thanks!!

Yeah, maybe i shouldn't have said keep my strength, 1 cause I know it is not possible, with my lack of energy, and also i am in a caloric deficit, and I certainly not one of those people who can maintain strength and cut, those who can I think are lying.. hahaha

so I am going to bother you a bit more, because that is the exact type of routine I was trying to stay away from (but that I like a whole lot, would have structured myself), the low reps the minimal exercises, but the very heavy weights...and this is why.

I am worried about failing, and ditching weight..... the overhead stuff.... maybe I should cut that out... ( i have had a number of near misses, and close calls, all I recovered from and could finish my set, but there were split seconds where I wasn't so sure).

DO you have any ideas on some thing in a higher rep range for the moment, I know it won't help with the top end of my strength. But I won't at least be as cognicent of how weak I am getting, helps a bit with my moral. And 2 I won't ahve to worry about ditching the weight quite as much since I can control the weight better. save the 5x5's for when I am eating more again, and i at least can go at another round of strength with full force, and (hopefully), see  the numbers go back up, maybe by then I will have signed up for a gym once and for all.

Thanks again, i wasn't kidding about the paying, hey training is your job now : ) But thanks alot, you always a  big help to me, I appreciate it.

I am going ot be away for a coupke days, again.



 

Well yea if you don't think you'll have it in you to push heavy weights you might as well keep the rep range up. The structure would pretty much look the same except in a 3x10-12. You could even do supersets. It's as hard as you make it. If you're not feeling it lay off the heavy weights. Example

Squat 3x10
super w/
OHP 3x10
super w/
rows 3x10

You could just do this one if you want a quickie or do another with the same jist.

Thrusters 3x10 (legs and a push)
super w/
Pullup negatives (because I've read you do these a lot and I figure it's still a goal of yours to get a pullup)

Whatever your priority is - just put it first when you have the most energy.

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super sets with full rest 3x 8@ 30 sec rest

 front squat 1 x8, 1 x5, 1x 6 102 lbs (annoyed yet still pleased, 102 front squat... even 1 set of 8 is a personal best, I have done higher weight but always in sets of 3's)

2 point dumbbell bent over rows 3 x8 35 lbs (each) form baby, I worked on getting them very very clean.

 good mornings 3 x 8 47 lbs

dumbbell push press, 3 x 8 x 35,  @ 35 (got em all!)

 lunges 3 x 8 35 lbs (should be higher but isn't)

 v- it up 3 x15

HIIT on treadmil 8 minutes total "work "time, yeah sucks it does, but I can make it happen... how regularly.. ehh shoot for 2 days, really need at least 3.


Kung fu, weapons report learned my first twirl, the figure 8 pass in front of the face (it's a clear, or hit quite a few people in the head to get them out of your way), I was told I am going to have to practice a solid 4 days to get it... I believe them.

Had a lovely class, yesterday form spar with Dave... dave magic leson for this week kep your damn headup or I will keep hitting you in the face.... sigh.. Gotta keep my head up.

Thanks again ripped!!! I always worry that I set up too little volume, and then when I tweak it I make it too much...(you would think I would learn by now...)

Oh yeah I did get 1 real pull up at some point (might have been 2 it is in here somewhere)... with what I am doing right now, the rest is so short, and I am pooped by the time I get around to the "ups' (no not Mr. UP), that I can't  do them, stuck with negatives...

Do them first silly ;)

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3 x 8 @ 30 sec rest
 snatch grip dead lift 3 X 8 162 (small miracle)

Bench press 3, x 8 , @ 43 (each, got 'em!)
over head squats 3 x @ 62 (no increase clean form focus )

 chin ups solid negatives 3 x 10 negs.

Romanian dead lift combined with bent over row, 3 x 8 lbs 72lbs(no increase, clean form)

Russian twists (good concentration), 3 x15

WHY CAN"T I KNOCK ALAN DOWN??????!!!!!@!! It's cause i suck that's why, and his stances are too good...  : )

Today's injury report ...ring finger left hand destroyed..... it's a sausage. traps left side painful (result of failed throw attempts I think), legs not so good.... owwww...
It was just the one fight I felt my finger start swelling, and that was enough for me, by the time class started proper I could no longer make a fist.

worked on snake tiger, I almost can call it.... almost, but my form is all wrong, so soon as I get it, I am going to need serious refinement so I can practice it right on my own.

 don't wanna go to class tonight... oh but i will, hope I am some what moe healed up than I am right now.

Aww you're so cute with your hardcore fu and getting all beat up. Keep at it ;)

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hehehe.....your the cute one, ripped

well I spent some time reading all the info I could find and print out on Pavel Tsatsouline's Power to the People protocol...

Before I move to your suggestion ms ripped... (or while i am coming up with the exercises), I am going to give the ptp, a try.... I read a a few threads about it on T-Nation.... wow, a few of them just hated it so much... were so angry at the mear idea and concept.... that there has to be something to it... (all the bashers, cited other training philosophies that I agreed with, as garbage too. that settled it).

for the next 2 weeks. I am going to give it a try... after that (unless It really works for me), on to 3 (really just might be 2) day, minimal, lifting.

2 x5: 5 day a week increasing weight daily (we shall see), SAME EXERCISES every day....(yeah you read that right)

front squat 97 lbs. 2 x 5
deadlift 197 lbs 2 x 5
chin ups 1 full 4 negative, 1 full 4 negative.

sausage finger made this all quite difficult...

yup that is it... 5 pounds more, rinse and repeat tonight.

I like that protocol but I don't think it will be conducive to your "light" goals. Good luck either way.

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yeah I know ripped but the keep 2 reps away from failure, and only 2 sets for everything, I figured I could maybe handle it... along with the strength gains at same weight, though maybe I could hold onto strength... a wee bit....while I work into my cut... but lifting 5 days straight (especially on thursdays, might be more thanI can handle)


front squat 102 lbs. 2 x 5
 deadlift 202 lbs 2 x 5
chin ups 1 full 4 negative, 1 full 4 negative.

ok day two...
yesterday worked on staff got a little further, not much

but sunday monday are the easy days now it will get tough I think I am going to keep yesterdays weight, I started too high I think...

front squat 102 lbs. 2 x 5
deadlift 202 lbs 1 x  3 ohhh my grip just sh*t the bed... my hands are all torn up I couldn't grab it... sausage finer still can't make a fist, so I can't use ring or pinky to grab, couldn't switch my mixed grip, left hand has to be palm in with the sausage finger...
202 1x 5 that was what was crazy I re grouped... really was sweating if I could pulll just one more....  let alone complete the second set all 5.... MAN THAT WAS HONESTLY THE BEST, CLEANEST, ROUND OF DEADLIFTS i HAVE EVER DONE AT THAT WEIGHT..... i PULLED THEM LIKE IT WAS MY JOB!!It was shocking really, I belowed when I was done.
chin ups 2 full 3 negative, 0 full 5 negative. I don't think I gave myself enought time to recover for the second set. I have been taking time between sets, but not really being strict on rest... doing the what ever needed to feel ready, wasn't ready on the chins... did them anyway.

Jane... I should drop 20 at least, I am heavy right now, at like 170, habven't been that high in ages....Yeah I have more muscle, the body fat is a little higher, not out of control, so I am less cut than I appear in the avi. I will cut until I have am happy with my general appearance, or I get too week wich ever comes first... BUt I am heavily boned, I have good muscle fo ra girl (my arms are as big as the bf's any more...just noticed that last weekend), so sitting at 150, feels about right for me. My lowest weight ever was 143...but I think that is low for me, and when Iwas that weight I had a higher bf than now, I believe.

good class at fu land, nothing to exciting, did new warm ups, nice to change. We had several brand new students, so everything until forms proper was slowed way down for thm to try to learn.... it is hard when we move slow, help percision of movement.

Tonight just hte abbreviated weights.... day 4 same as before.

day 4.... I couldn't do it...I re-injured my finger f'ckin around, before I started lifting, and then again during, pain shoots up my forearm now... I f'ed up I shouldn't have pulled so many deads this week...


I got the front squats in... 2 x5 @ 102, they were fine, no that is a lie... The squat was fine, the power clean into position was not. I used my arms too much, I felt it, caught with my hand too, i hate when I do that, but it is a tendency when I am tired.

I loaded the bar for deads... tried.... PAIN (not ouchie, but pain)...didn't budge the bar...

couldn't grab chinning bar either.... thought I would do some overhead presses, just to get something else done, and since I am not doing this prorgam "right", and I am not, figured I would get a little overhead work in, ummm yeah I couldn't get 35'ers up to my shoulders... called it, I should have just ran last night and let the lifting go. dumb ass.

So i am trying to back pedal and let my stupid hand heal.... feels better swelling is finally going down, the top knuckle  looks near normal, second one... not so good.

I did not free spar last night.... I even showed up late, figured I would show up to watch a fight or two... couple entertaining ones... I don't know what this means.... But I was asked if I was sparring and I said no I can't use my left hand at all (when it comes to fighting), quite a few of our regular spar guys, suddenly raised their hand wait... you only have your right.... wanna spar, I'll fight you today if you only have the one hand.

It makes me wonder if I hit too hard. Doesn't make much sense to me, I am a girl... Now we all have a great sense of humor at my school, it's a lot of joking around, so that plays into it. But, I wonder... Not many men are going to say in a fight situation that I am hitting them to hard, ego's and such... maybe that is why only a handful of people will fight me. I hit my bf the other day in the shoulder, we fun fight a lot, (main reason my punching is leaps and bounds ahead of my kicking ), he complained I said how hard I hit him that time...so he hit me in the shoulder at his approximation  of how hard it was (my request), it stung for 30 minutes. But, it is really hard to gauge.

Had a very unusual class, and Phan is still all hyped up, for no apparent reason. We went 55 minutes before our water break, it is usually 40...  we did no proper forms, we did mixed forms... I learned that you never see a real form at competitions, that it is almost always a mixed up form, as many people will record the tournaments from the stands and then try to steal the form on their own... so to keep the true form in the family, they are not demonstrated out side the school. interesting, I had no idea. 

we practiced ground fighting, and learned a great application in formspar, somethign i could use on a much larger person than myself....


I have been thinking hard about tmy performance on my bastardized PTP training... If I ignore my finger, I felt surprisingly good going 3 days straight.... day 4 is where it went down the crapper. so maybe a 3 day on 2 day off kinda cycle, might work well... something that i am considering... I will do cardio for sure on Saturday, might go to open studio if I get up in time tomorrow... will hopefully lift on Sunday... try to take it easy.

I find that women hit too hard a lot. It's like baby snakes - they just don't know their power. Guy's aren't brick walls. They hurt too.lol

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Jane


202 deadlift??    Insane!!!

the whole front squat impresses me a whole lot...those are very challening!

DO you know what Jane... those lifts suck!

For me at my stage of development... sucks fat smelly donkey D!CK... what 6 months ago I could hit all those lifts... now I can't get past this point.... nor do I have the energy to force them along... and I keep injuring myself... and burning out... I feel fat... which is funny I am looking the best I ever have nekid, but my clothes are tight, I am not buying new clothes,  I loose some fat they all should be fine...that is not helping at all.... look in mirror...nudy not bad... try to put on pants..... uggghhhhh.

It's my fault, nobody else, my focus is off, my motivation is off.I am off... sorry, you said something very nice and encouraging... and I throw up all over you, sorry.


Anyway, my back pedal... yeah I ddi a good job on myself, carrying a sack of tangerines home actually bothered my hand, that was saturday... HIIT 3 days in a row... that was it, and friday's class.

Now for the feel good story so you can click the news off with out having suicidal thoughts...

 fridays class

I had to call not only several warm ups, but  forms proper as well.

I helped a brand new student (like has been to 5 classes), try to get through the warm ups

I got to try Eagle for the first time there is a spin kick, a ground sweep, and a jump kick then lands you on one knee... that is going to take a awhile...

and I helped a student who has been training for like 4 months go over the basic 3 baby forms, while every one else form sparred... you would almost think I know what I am doing.... no but I am good enough for a fresh beginner to copy off of, that is great... I am progressing.

I did not go to weapons on monday, my hand and the cheerleader twirl.... I fu this evening.



 

That kick sweep kick sounds tough!

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yey for lifting heavy sh!t!

ya'll are both hot

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Thanks Guys

last night all about snake tiger

did something this morning....I found a few things I could do, and keep the pressure off of my hand/finger didn't use gloves so I could feel every little shift of weight, in case it started trending towards the danger zone...Power cleans light I can can do.... if they get heavy I need to recruite the muscle attached to the ring finger which in turn bothers it... I taped it up, a bit behind the pinky it helped a small amount.

Didn't want to deload the bar or move a lot of weight around, so I played with 57 lbs... the pinch protion of my grip is troublesome to say the least.
front squats 57 @ 2 x 10
military press 57 @ 2 x10
reverse grip bent over row.. 57@ 2 x 15
front squats 57   2 X 20
It was something...

Hey how did you hurt your finger and is it your actual finger or down in your hand?

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I think... I punched an elbow.... the always have a very tight fist lesson was learned well that day, my friend.... It was one of those things that I was not aware of until I finished the fight... and then immediately after it swelled up.... BIG... It is still almost twice the size of it's buddies... Then as with any finger hand injury I haev ever had in my entire life... I kept knocking it, it keeps catching and pulling sideways.... someone grabbed my hand wrong... i keep jamming twisting or catching it..

It radiates out from the second knuckle, and it shoots down into the hand, when that finger is engaged (even if I am carrying something really really, light like 5 lbs...... I have to remove the rest of my hand from being recruited into the activity)

The only reason I can clean is the Hook grip, the last two fingers of my hand are held out like I am at a tea party... and I can drop the weight off of my shoulders with out using them if I keep the weight light. same thing with the rows...reverse grip I can keep the weight away.

I'm just wondering if you broke your 4th metacarpal. It happens all the time in fight training.

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I was honestly rather concerned it was a break, but I think it is on the mend.. so I am less concerned. I am now sure it is in my finger, second knuckle and not my hand... I wasn't so certain last week.

thanks again, for thinking about me : )

rippedchick


Aww you're so cute with your hardcore fu and getting all beat up. Keep at it ;)

lmfao, yeah it's adorable. :p lol

She's doing great though, I like seeing that motivation in people.

Hardway knows I think she's cute ;-p

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Ripped your killin' me over here.

Thanks wyrms = )

 fu day no spar, no left punch for me...

forms was fine

form spar was weird..
phan's on my back about joining spirit... I wussed out this month... I told him March, I think It will be March 13th... that is a good day... I ahve been buying things for my alter for home meditation, prerequisite for spirit class.... I don't know what is happening to me