Jerry's Log

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[Jerry]

10/28 -

Went to Saturday Class.  Ran through all material up to black then sparred for 3 rounds.

10/29 -

Warmed up with 20 swings LR 16k

Snatches - 5x10x16k LR
Pushups 5x10 *between each set of snatches

Overhead Pulls to Crunches
ALT LR 3x10

Floor Press
3x10x16k *between each set of Pulls

Burpee Snatches
ALT LR 5x10x16k

Felt like I got a good workout in, was definitely ready for a rest when I stopped.  Didn't work out as much this week since I started my new position.  Looking to get back in gear next week.

[DD]

jerry you'll be at kbs next Sat?? we start earlier. race ya for the 24's 16's my new light bell:)

[Jerry]

Yeah, I'll be there.  I picked up the 20k the other day and worked out with it but haven't done anything with the 24 yet.

[Jerry]

Went to class tonight... ran through warmups and sparred 3 rounds.  Here's my pre-class workout

Double Floor Press
5x8x20k

MP *Between FP Sets
LR 5x5x16k

15 ALT Double Cleans with the 20k.  Stopped when I noticed I ripped a nice callus off 

Pullups 5x5 BW

[Jerry]

10/31

Went to black belt class.  Warmed up with Brown Belt Empty Hand and then worked on spear for the rest of the night.  Did some wrist exercises with the spear as well... was definitely something I wasn't used to.

11/01

DB Floor Press
1x8x90lb total
DB Bench Press
3x8x100lb total

DB Rows  *Between each set of presses
1x10x45 LR
3x10x50 LR

LR ALT DB Military Press
3x12x35lb

Upright Rows (CABLE)
3x10x6.5 Plates  *Between each MP Set

Tricep Pulldowns (CABLE)
3x10x6.5 Plates

[Jerry]

*3 sets of the following:
    5 Pullups
    20 ALT LR Lunges with 2 35lb DB
    10 Dips

Then:

Situps holding DB in the air
3x10x35lb

Leg Press Machine
3x10x11 plates

Shrugs
3x10x100 total... 2 50lb DBs

ALT LR Sidebends
3x20x100 total... 2 50lb DBs

[Dave]

If you are going to work your legs either squat or deadlift. Using machines will screw you up
1) not full range of motion
2) prevents the legs from moving through their natural movement patterns
3) isolates - you want & should only do full body work, unless you are trying to be a bodybuilder, which you arent
4) will cause back problems due to 1 & 2 & most people have terrible form in machines

front squats with kbs or dbs or back squats with a bar, or do sumo squats (wide stance)
stay away from the machines.... or else........

how much weight is 11 plates??? can you squat that much??? Probably not   

[Jerry]

Went to Saturday class.  Ran through all material up to black then sparred for 3 rounds (4 minutes I think).  Worked on spear the rest of the time.

KB Class:

2Handed Swings
1x50x20k

Snatches
3x5x20k LR
2x5x24k LR

Squats
3x5x24k in each hand
2x4x24k in each hand... couldn't pop the 5th one out last two reps

ALT Rows
5x10x24K

ALT Dragon squats
5x10x16k in each hand

Four back to back sets of walking side to side pushups for 30seconds followed by divebombers for 30 seconds

Two back to back sets of crossing legs back and forth in pushup position for 30 seconds followed by planks for 30 seconds.  Not sure what the first exercise is called.  This was the first time I've ever worked out with the 24k... PR right there!!!  Can't let Kate make me look like a girly man you know hahaha  I kid I kid  

[Jerry]

Before Class:

Swings  LR 1x20x16k

5 Sets of Clean and Press Ladders LR 1,2,3,4,5
5x6 Pullups *between each set

Pullover Situps
5x10x16k
Pullups 2x6

Did warmups then sparred 2 3 minute rounds.  Realized I did 48 pullups sooooo....

Pullups 2x4 for a grand total of 50 for the night!  

Lower back muscles were still sore from Saturday so that is why I didn't throw any heavy weight around.  I think I actually stretched it out tonight because it doesn't feel as bad now.

[Dave]

the best thing to do for soreness is do to a light to moderate workout, but something different as well

[Jerry]

Lowered my reps today and went heavy.

DB Floor Press
2x45lb  1x10
2x55lb  5x5

DB Rows LR
2x55lb 5x5

ALT DB Sidebends
2x55lb 5x10

Tricep Pulldowns (CABLE)
5x5x8 Plates

Lat Pulldowns
3x10x11 Plates

Curls
3x8x30  *I'm sure I'll catch hell for this but oh well, here it is 

As soon as I got back to the office I got to push two mobile computer carts a couple blocks across Broadway.  That really felt good on the old arms haha

[Dave]

You're right, the whole point of kbs is to train the ENTIRE body as a unit, not isolation.
 

[Jerry]

Pullups
3x6
Dips *between pullup sets
3x10

DB Floor Press
2x55lb 3x5

DB ALT Lunge
2x35lb 4x10
DB Squat & Press *between lunges
2x35lb 4x10

Tricep Pulldowns (CABLE)
8 Plates 3x5
UR Rows (CABLE)
7 Plates 3x10 *between Pulldowns

[Jerry]

swings 1x24 50

high pull/high pull/snatch 2x(5R+5L) 1x20k
1x(5R+5L) 1x16k

squat & kick 1min l 1min r started w 24kb, dropped to 20k
*seemed to stress the knee on either side I had the bell racked on.

MP Ladders 1/2/3/4 1x20k
LR 2x[1/2/3 ] 1x20K
*16k is too light, trying to work up reps on the 20k


swing/flip/squat 30 sec + hot potato 30secs 3 mins total 1x16k

1L2h DL ladders 1x24 1/2/3/4/5 switch legs after each rung
Figure 8 w tap 1 min 1x16

walking pushups/divebomber combo 3 min total, 30 sec rounds
pullover crunches 40 sec, russian twists, 40 sec, Sicilian crunch 40 sec all with 16k

[Jerry]

Tight from yesterday, did some swings to loosen everything up.  Nothing too serious though since its Sunday

Swings 1x16k
LR 1x30 & 20 Pushups
LR 1x25 & 20 Pushups
LR 1x20 & 20 Pushups
LR 1x15 & 20 Pushups

Ladder the rest of the way down, no rest between
LR 1x[10,9,8,7,6,5,4,3,2,1] & 20 Pushups

L 1x10 Swing

Total:  300 swings and 100 Pushpus.  That'll work for tonight