Andrew's workout blog [Archive] - Kung Fu Magazine Forums

AndrewS

03-09-2005, 11:56 PM

Hey Toby,

not even close to expert, man. I'm just trying to work on some stuff and learn.

Last night:

Chum Kiu
Biu Tze

extremely relaxed and explosive. Dunno is it was the power cleans earlier or the trap bar lift the day before. Maybe handling more than 400 does this on squat-like motions for me.

Footwork- 9 intervals approximately 45 seconds on 15 seconds active rest. Extremely explosive. Figured out a piece of hamstring engagement on the lead leg which sifu has been busting me on. Been working on it with partner drills.

Bunch of wallbag work between exercises

5 2 minute rounds on heavy bag. All kicking. Working on weight drop on knee extension

Section 2- in air

SNT

1 hr 10 minutes

Today

Fight gone worse.
Thrusters, lunges, high pulls, jerks, sled: 25,27,15,21, 50 and 14, 18, 14, 17, 50

Puker. Weights are a bit much. Oh well. S*ck it up.

Tonight- sparring

Andrew

Toby

03-12-2005, 06:08 AM

not even close to expert, man. I'm just trying to work on some stuff and learn.Well, you're an MD, right? Plus you're experienced in heavy lifting and follow pretty sophisticated training protocols for both MA and attribute training.

WinterPalm

03-12-2005, 07:16 AM

What is fight gone worse?

rubthebuddha

03-12-2005, 07:50 AM

Figured out a piece of hamstring engagement on the lead leg which sifu has been busting me on. Andrew -- any chance i could wring some details from you on this one?

Winterpalm -- i believe it's a name for a workout meant to give you adequate endurance in most of the major muscle groups you'd use in a variety of non-ideal fight situations, such as multiple attackers, running the fizzuck away from a weapon-wiedling bastage, etc.

Toby

03-12-2005, 07:55 AM

I seem to recall hearing mention of Emin using continual adduction to stop people sweeping his front leg - maybe that's it.

rubthebuddha

03-12-2005, 07:58 AM

toby -- that's too simple, and andrew's too smArt to have taken this long to figure out basic adduction. he's been at wt much longer than me. :)

AndrewS

03-12-2005, 09:59 AM

Worked Thursday am through Friday noon.
Home.
1hr w/ training partner- basics. Stance stuff through poon sao into footwork. A couple more months and he'll be tuned at this rate.
530-730 nap

9pm DE
MB slams 8x10 during Hope's box squats
low bar box squats to 16.5" box with 185+ chains for 8x2 with 45 second rest interval.

Need to do RM 1 testing for low bar squat. Been 4-6 months since last PR. Low bar position feels awkward after all the manta ray and front squats

lunges 3x8 w/ 2 55lb k-bells. Surprisingly difficult. Need to do more unilateral leg work as assist stuiff

speed deadlifts- 8x1 with 285 + chains (40lbs). Need another 40lbs chain. Bar moved way quick.

No time/ energy for anything else today.

Toby,

I know some stuff. Expertise is something far past that.

WP,

variation on crossfit's 'fight gone bad'. See my first post for details. Speed-strength-endurance workout. An absolute puker.

RTB,

I'm still trying to figure this out. It's not just adduction, though that's the name people use for it, and the name that leads people to do something different from what he's saying. He can basically make his leg unliftable or far heavier than I can hold up when he lets me pick it up. It's some combined action between adductors and hamstrings while sitting into the back leg that he uses to break out singles, and, by my guess is an 'always on' thing in his mechanics. Similar to stomping through a single but there's an extra mechanic or two that makes it feel freaky. I think he's using this every time he steps- every step is a kick. He spent 15 minutes during a private lesson trying to pass this on to me- had me try to lift his legs as hard as I could (shoot high doubles and singles)- it was like trying to lift a house. Operative quote 'use your hamstrings'- I intent to go over this with him again as I think it's one of the things which makes him different.

Later,

Andrew

IronFist

03-12-2005, 09:33 PM

Holy ****, you're strong. How much do you weigh?

AndrewS

03-12-2005, 10:39 PM

IF,

250 or so these days. So, in terms of relative strength, I'm not especially strong. I'm trying to make it down to around 230, which would be healthy with a reasonable bf%.

Andrew

AndrewS

03-13-2005, 08:38 AM

Today's training-

failed to make it in to grapple. Sleep necessary.

This afternoon-
Training partner/student by- 2 hrs. Stance drills into footwork into free footwork, into lat sao. Finish with chi sao, GPP/rehab for partner, forms and wallbag for me. Some pad work in there.

This evening-

Oly lifting

Snatch drops
10x3 w/ 100lbs. 2.5 min ri
Light. Hips nicely open, but can still feel tweaky parts. L knee seems ok, managed all sets without wraps

RDL
3x6 w/ 295 1 min ri
ho hum
stay even

windmills
3x5 r/l with 72lb k-bell 2 min ri
feel good. A little heavy, but didn't have time for 5x3

Finish with tabata intervals on elliptical 5 min warm up and cool off, 5 minutes intervals. 1.7 miles, 186 kcal burned.

Andrew

rubthebuddha

03-14-2005, 04:28 AM

andrew:

that's what i thought. a lot of it is in your hamstring, but i don't think you can adequately use your front hammy unless your hips are spot-on. when i first got it (and lost it shortly thereafter), i think a lot of it had to do with just how spot-on your hips are. maybe even turn past square to the point that, you're turned off to the right a little when your right leg is forward in jin ma.

keep in mind that i haven't been able to duplicate this with any regularity, as finding that sweet spot happened once in a blue moon. however, when you find it, spend the next 15 hours drilling it so your legs won't forget it even if your mind does. it'll be worth it, and i'll be jealous. :)

IRONMONK

03-14-2005, 02:01 PM

Hi Andrew

Thnx for sharing your workout details

there is a drill that we do (its also shown in wing tsun kuen book) it involves a training partner holding onto a raised and extended front leg and pulling you across the room.I find that when you have a tension in between your legs and and really push that front leg down( you can really feal it in your hamstrings) you will keep your balance and glide along

have u seen or done this drill before?

AndrewS

03-14-2005, 09:07 PM

RTB,

dunno if we're talking about the same thing here or not. It's the combination of hooking the front and back leg together, along with getting some bodyweight into the front leg without putting weight forward which I'm getting at. This one is weird.

Ironmonk,

I know that drill well. Also fun is having someone sit behind you on a smooth floor and grab your back knee and force you to drag them forward.

Andrew

AndrewS

03-15-2005, 05:49 AM

Today so far-

Elliptical tabata protocol, 15 minutes total, 190 kcal, 1.8 miles

Max Effort
Trap bar deadlift
193x3
253x3
303x3
353x3
383x3
423x3
453x1
483x1
503x1
533x1
Had another 20 in me easy. Maybe more. Take the PR and run

Dumbell rows 1 min ri
3x6 w/ 81 lbs

Y-sits 1 min ri
3x6 w/ 36lb k-bell behind the head- much harder than the plate- weight position was more overhead with the plate.

Andrew

AndrewS

03-15-2005, 09:44 AM

Post Max effort- brain went off. Out at dinner with friends- went somewhere else. Something post-lift and hormone related? Testosterone? Glucose? Some time of endorphin crash? Maybe my mind is just getting right to fight, cold and hungry. Feeling more like a predator.

Went home.

15x2 bag rounds 1 minute RI. Planned to go easy. Not even close.

Out to club now.

Andrew

Neo

03-15-2005, 02:22 PM

Were they all out rounds with every tool, or specific on different rounds?

Your blog is long over due, and great to see :D

AndrewS

03-15-2005, 11:44 PM

Specific tools. 5 rounds hands (lead, back, lead then back, lead/back/hook, lead/back lifting punch), 5 rounds legs (straight kick, outside straight kick (from yup gherk), side kick (from bong gherk), low lead round, high back round step in with rear hand shot to even up), 5 rounds misc (fak from the slip, diagonal elbow, back hand biu to lead palm to break the clinch, shoulder strike biu dead arm to free from overhook, straight kicks).

Right now I'm basically doing SPP, trying to convert my strength and speed over to skill.

Was trying to make it in to grapple this morning, but personal matters got in the way.

What have you been up to lately?

Andrew

Neo

03-16-2005, 12:14 PM

Following CPT at mo, don't get much time to fit everything in. Tag on the end some Tabata intervals, have defintely found that the interval work has boosted my fitness during training. I do need to sort out some targets in my training though, when I get the chance to do such a thing! Was following a s hedule each week, but home life moved around so its a bit out the window. You mentioned SPP, and had a quick look at the following:
http://www.bodybuilding.com/fun/henkin17.htm Although this seemed to cover GPP. How are you looking at SPP then?

What is your goals for your training, are you competing at mo, and therefore cylcing your training towards this?

As for everything else, trying to get a few people along to my classes but I keep blowing the profits (must stop doing that) and trying to get some tuition this year, maybe get along to see Sifu Morten if he's over to see Sifu Mik Lane. Are you 1st TG yet?

IRONMONK

03-16-2005, 02:01 PM

"Also fun is having someone sit behind you on a smooth floor and grab your back knee and force you to drag them forward."

-yeah i tried this and its a good drill(and pretty difficult!!!)

is SPP just skill training or is it skill specific conditioning training ?

AndrewS

03-16-2005, 07:25 PM

Yesterday,

delinquent training partner by yesterday. Did about 1 1/2 hrs. Things too busy to do other work.

Stance drills to MB passes to hitting to dan chi to lat sao to lat sao and dan chi mixed.

Neo,

I've got some goals listed up at the beginning of this thread. Right now I'm looking at fighting again either in the summer, fall, or both. I'm trying to come up with a good, balanced mix of conditioning, skill work, and partner work.

The way I'm looking at SPP right now would be- ground based callesthentics, bag work, focus mitt work, shadowboxing, footwork drills, medicine ball games, specific sled-dragging (i.e. in stance), agility stuff, and general skills work.

I did my 1TG a while ago, I forget whether it was last year or the year before. Last year, I think. I don't pay much attention to that sort of thing. I've been doing the first 4 sections for 3 years or so now, the 5-7th and Biu Tze for about a year? A year and a half? Whatever.

How's Morten? I've heard good things about him? Are you involved with the Alliance?

IM (Faze?),

skills and skill-specific stuff.

Andrew

rubthebuddha

03-18-2005, 07:39 AM

andrew -- methinks we are, at least in part. the proper squareness i was talking about was necessary because, if your hips aren't square, any usage of the front hamstring will more than likely simply pull the leg more sideways than back. kinda how when you're square, your knees come together and tighten your whole stance, same idear. maybe i'm thinking of something different, and i don't question the fact that what emin was doing and what you're going after is much more deep than the still rather-gross movement i'm talking about, but i think it's along the same lines.

AndrewS

03-18-2005, 09:29 AM

Worked yesterday through the morning- too tired to train this AM. Brutal night at work.

Today-

Training partner by-
40 minutes poon sao
10 minute reflex drills from closing
30 minutes free chi sao, mixing through 7th section

Oly lifting
Power cleans
45x5
95x5
115x5
133x5
158x5
183x3
198x1
208x X
208x X
203x1
183x2
203x1
183x3
203x1
183x3
208x1

183 much better working weight than 176. 176 is much too easy to muscle. Wave structure with singles worked well.

Hanging knee raises
5x10
Setted with
figure 8s with 72 lb k-bell
5x20

RTB,

dunno if it's the same thing we're talking about or not. I think what you're describing with the hips is a point where the hams pull through the front hip, acting as a hip extensor, pulling you forward. This is part of what I'm messing with, but not all of it. As I'm not exactly sure what 'it' is, it's kinda hard to talk about. I found something right, and I know how to keep finding it, but I'm not sure what it is. Helpful, I know. . .

Andrew

rubthebuddha

03-19-2005, 07:23 AM

****, as long as you found something and can reliably get it back, that's all that matters. this recent talk about it has left me thinking about it too much. i spent an hour waiting for my fiancée to finish up a map she was making (her job) working my feets, and had no luck finding what i was hoping for. at least i got some decent footwork practice in.

as far as the hip extensor bit, you're spot on for the starting point. but i've found that when i get my hips just right, things kinda lock into place. ah well.

AndrewS

03-19-2005, 09:48 AM

Today,

still burned from the other night's call. If Sunday isn't mellow, I'm scr*wed for the week.

Box squats 16.5" box (parallel), low bar, 205lbs + chains
8x2 45s ri

Push press in front of the neck
45x6
95x6
133x6
148x6
158x6

Had another 10lbs easy. Must emphasize presses. Upper body strength is significantly less than back and legs

Lunges
2 55lb k-bells
3x8 1 min ri

Try to get some real cardio in tommorrow.

RTB,

My take is that there's kind of a cam effect. Once you get the hips square, there's a shorter line of pull somewhere in the hams, the same line as when the hips are angled (which pulls you off line), or are not internally rotated and are front weighted (though some other stuff comes to the fore here). Shorter line of pull= more efficient. It's when you don't have that full squaring up, that you've got a longer line of pull, and lose some efficiency. *Please note this is a working hypothesis, I reserve the right to be utterly f*cking wrong*.

Andrew

rubthebuddha

03-19-2005, 11:06 PM

wisdom, that.

AndrewS

03-20-2005, 08:34 AM

Todays workout,

Two training partners by. About 3 1/2 hr practice.

Stance drills to no-hands takedown defense rounds
Isolated leg to leg lat sao, rounds
lat sao prog 1, reps then live, no legs
dynamic footwork practice (explosive 45s/15s for 8? rounds)
More footwork
chi sao
forms

Later. . .

Fight gone worse- breathing is better, shoulders and hips don't have the usual pop.

23/20/12/17/68
18/18/15/16/64

Did jerks in sets of 5- lost a couple to changing hands
Figured out how to use more driveway without turning for the sled-drags

Brutal 10 minutes.

Andrew

AndrewS

03-22-2005, 08:13 AM

Today-

home from another bad night. Out dealing with midnight disasters.

15 minute elliptical tabata protocol, 1.8 miles, 200 kcal

Training partner- 1 hr work. Broke out some old school stuff to clean and bring out some concepts- punch and pull drills. Once again, a piece of basics looks like magic to someone.

Max effort day

Powerlifting back squat to parallel, Hope acting as judge. Watched the EFS exercise index intro to get ready and get a sense of parallel for both of us.
135x3
165x3
185x3
205x3
225x3
245x3
275x1
295x1
325x X
325x 1
Very groove dependant. Broke forward on first attempt at 325. Second attempt came up easy. This is completely a groove thing. Felt like I had another 20-30lbs in me, maybe more with the right groove. Aiming for 400 by my 3rd round on this ME cycle. Position was d*mn low, way legal.

Unilateral split jerks with 36lb k-bell
3x6 RL
Cool lift. This may be a magic bullet for punching, replicates my hitting mechanics nigh perfectly. Came up with it the other night.

alternated with

Single leg, single arm deadlifts (crossbody) 55lb k-bell
3x5 RL

Good to be doing these again.

In general, the addition of unilateral work feels good. Think I'm on the right track.

Y-sits 36 lb k-bell behind neck
3x8

Maybe some bag work later, maybe just hit the hot tub.

Andrew

AndrewS

03-23-2005, 07:14 PM

Last night,

less than a year until leave this job, less than a year, less than a year. . .

Lifting a wash for today, only reasonable option was to come home, have a massive cheat meal of chicago pizza, and curl up in a ball.

Training partner (A) made it by later, did a 1 1/2 hr practice.

Spending some good time on basics.

Stance/balance drills in motion.
-step from IRAS
-turns
-linear forward and back stepping

into a little application from a shove
-taking push to fall back balanced
-taking push to fall back balanced off-line with balance checks
-using arms to diffuse push with above (double tie sao, double fook)
-build above into using weight drop back to power strike going backwards
-into strike going backwards to stepping in with next tight hit
- above with focus mits

Useful- got him moving some, thinking about hitting, power, balance, finding how to use the mechanics to get power from tight hip use. Got to remember to do more of this- ultimately it allowed us to do a bunch of reps, and he enjoyed it a lot, while cleaning up his motion some.

Following footwork, shin to shin
-to close
-to close to cover all low kicks (add stop kicks, yup, bong later)
-sweeps
-sweeps+ shin controls + kicks

Gotta hammer this with everyone. This basic stuff is what builds good and useful footwork. Nice, non-threatening live drill.

Finished 3rd set SNT to cool off.

Good potential here. Need to give him some home stuff to work on in a way that will build his conditioning.

Andrew

Kevin Bell

03-23-2005, 10:04 PM

Hey Andrew,

Hows your diet at the moment? Any particular supplements your favouring shakes/bars etc??

Got crap DL ME form old back injury from car accident (blown disc) seems to just remind me with a twinge here and there any advice?

Decided for now to belt up, and use a weight somewhere between my ME and DE for DL's. My buddy recommended a trap bar any experience as to good or bad??

Cheers
Kev

AndrewS

03-23-2005, 11:50 PM

Hey Kev,

I've lost a couple of pounds by the scale, and a good bit more to the eye, and by my pants. Nothing dramatic but some steady progress.

Supplement-wise I take 4-6 grams fish oil/day, aspirin 81mg 4-6x wk, zinc, magnesium, calcium, a multivitamin, glucosamine, chondroitin, creatine, some fiber, and protein (whey and casein). There are no magic bullets in there, just basics.

The trap bar- I like it, but then, I can move a lot of weight with it, so of course I like it. It's definitely more gentle on your low back than regular deads. I don't have anything bad to say about it, but it's hard for me to say whether it's an adequate substitute for the squat or deadlift. As my numbers are closer to my DL numbers with it than my squat numbers, I'd assume it's closer to a deadlift. Feels great, I'll give it that.

Andrew

Kevin Bell

03-24-2005, 12:08 AM

Cheers Buddy,

I've enjoyed this thread. Keep up the goodwork, no doubt you'll be getting some posts on here or emails for more advice at some point :) :)

AndrewS

03-24-2005, 10:04 AM

Today,

Power cleans
5x3
183lb

Overhead squats
10x3 3min ri
145lb

Trap bar shrugs
3x10 1min ri
193

later

1 hr WT
Chum Kiu
Biu Tze

Rounds on dummy- 2 minutes, wallbag work in between

Explosive footwork 45s-1 min 15s active 15-20 s rest x 9 rounds

Biu Tze

SNT

On call again tomorrow.

Brutal.

Andrew

Neo

03-24-2005, 11:54 AM

Tried fight gone worse for first time yesterday. One round - that was it. Like it though, despite its demand. Something to work towards as well. Did it after 10x2 rounds on bag though. Possibly its something to do on its own!

As for Alliance, need to try and do a bit more this year, but so far not much luck. Not really got enough students to make it worth anyone's while to come over, and two events so far I was thinking about are while I'll be on holiday in Portugal, so down out of those :( . C'est la vie.

AndrewS

03-25-2005, 01:51 AM

Alasdair,

fwiw- the original 'fight gone bad' is up on <crossfit.com>. 'Fight gone worse' is my pet name for my own evil hybrid based on the equipment I have at hand. And yes, it truly s*cks.

Andrew

Neo

03-25-2005, 01:25 PM

yeah, that's what I got. got a rower at home so it was only the bench that was a bit short off the 20" mark.

AndrewS

03-28-2005, 08:32 AM

Got home from work Friday morning, took a nap, woke up with trouble walking. Lateral head of gastrocnemius strained- better by this morning.

Today,

1 hr 45 minutes w/ partner
Stance into takedown defense off the head into lat sao to dan chi to chi sao.

Weights
10x2 low bar box squats to parallel (15" box) w/ 195

Push-press in front of the neck
45x6
95x6
133x6
148x6
158x6
158x8 rough getting that last one up

Lunges
3x6 w/ 125lbs

Tabata protocol on elliptical
1.8 mi, 202 kcal

Back in the groove,

Andrew

AndrewS

03-30-2005, 12:27 PM

Today's workouts,

#1
Snatch drops
10x3 2.5 min ri
110lbs
missed 4th set

Straight-legged deadlifts
3x8 1min ri
295

windmills
3x5
72lb k-bell

#2
CK
BT
10 rounds
20 MB slams from punching footwork

Sled dragging around the ankles +20kg plate
various angles

2 minutes on heavy bag

SNT

Andrew

fa_jing

03-30-2005, 08:39 PM

Andrew, do you think practicing SNT helps your competition fighting? Do you do it to become better at Wing Chun or better at fighting or both? Just curious on your take on the issue.

AndrewS

03-30-2005, 10:15 PM

fa_jing,

I view the forms as sounding boards for ideas. Trying to decypher their mechanics lets me find new coordinations and technical details, and can reveal new applications, or useful details for things I'm trying to optimize.

I view them kinda like I do Sonnon's Bodyflow- pieces of linkable kinetic chains (focusing on power expression). The 'cleaner' I make the motion, the more I refine it, the more I have that to draw on as I use it under progressively less stable conditions.

Does that make sense?

Andrew

fa_jing

03-31-2005, 01:19 AM

Definitely. I just found that after 3 years of practicing SNT, I was gaining less and less from the study, martially. However, it always served well as "qi gong." I liked doing it on 1 leg too, never really perfected that.

AndrewS

03-31-2005, 08:55 AM

Today,

Missed sparring out at Jerry's. Got caught on the 110 and missed the 5. No chance of making it by the time I turned around.

Came home, decided to start with the plyos again.

HFL' Explosive Power'
Rhythm Skips 2x40m
Ankle bounces 2x15
High Knee runs 2x20m
Butt kicks 2 x20m
Rhythm Bounds 2x20m
2 Leg Power Hops 2x10
Power Skips 2x 20m
Plyo pushups off knees 3x8
Twist tosses 2x10

Long Pole raise/lower 15 reps/side between sets
Section 2 armbar defense 20reps between exercises 1-7
Chicken wing defense between last two

Watched Parisi Speed School Agility DVD prior to workout. Directions changes on section 2 relevant. Essentially, squat under as in a snatch or snatch drop, into deceleration position, use plyo from braking to drive into other leg, use drive into other leg + weight drop to bounce back in

Long pole raise lower- sumo DL sort of rack pull position to squat under in snatch

Interesting.

Good workout.

Fa_jing,

In the strictest sense I don't know how much martial benefit one gets out of SNT. Free motion according to those principles may be more useful, or breaking pieces out and working them, for pure martial benefit. Even so, it makes for an excellent refresher, jumping off point, or consolidator (i.e. this is what I've been working on, need to work on, just worked on). for a workout.

Andrew

AndrewS

04-02-2005, 08:34 AM

Today's workouts:

1). ME
low bar PL squat to parallel
135x3
185x3
225x3
240x3
255x3
270x3
315x1
335x X broke forward. Part mental, part not enough air on setup
335x1 a little high. Fiance worried given prior bomb out.
335x1 Way legal.

Watched EFS exercise index before this. Focusing on looking up, squeezing shoulder blades, crushing bar. Groove got much easier to find. 255-285 probably a good range for working weights if I want to chase the groove.

Trap bar shrugs
3x6 1min ri
211
too easy

Hanging knee raises
3x15 1min ri

2). Visit to training partner in Redondo Beach.

1hr or so.
Poon sao.
Some rounds of closing and timing work, light.

3). Recovery on elliptical, lsd.
20 min, 1.9 mi, 208 kcal.

Not bad for a post-call day.

Andrew

Neo

04-02-2005, 09:11 PM

Andrew, your blog doesn't mention the amount of time spent training at classes. Would be interested to see how much time you also put in there, and get totally jealous :D

AndrewS

04-03-2005, 07:54 AM

Today's workouts,

2 1/2 hrs at instructor's seminar in Santa Monica
Basic stuff for 1 SG. Got to do olay around with my pinch headlock a good bit giving people attacks and making their lives difficult. Huen pak transition for dan chi interesting. Noticed I've been using that sparring sometimes when someone checks my punch- gonna teach that as an app- dan chi to lat sao to live.

Back home to teach:

2 1/2 hrs.
About 1 hr escrima to start. Gotta lead off with this from now on. Good way to get energy up. Zoned hits into #1 off-line and strike, into balance check from prior drill alternated with fade outs to work pressure at a distance, into alternated zoned and landed hits, into climbing stick/wrist to head into same motion without weapon, pulling in the rear hand. Lots of short power work.

WT time- reps dealing with low kicks- crashing, evading, stop kicking, yup/bong gherk, into free rounds with just legs into free rounds lat sao just hands into free rounds hands and legs. Finish up with a few runs through Biu Tze and CK.

Too dead to do anything else today. On call again tommorrow.

Andrew

IRONMONK

04-04-2005, 12:52 PM

"WT time- reps dealing with low kicks- crashing, evading, stop kicking, yup/bong gherk, into free rounds with just legs into free rounds lat sao just hands into free rounds hands and legs. Finish up with a few runs through Biu Tze and CK."

I noticed you like to free things up-looks like good practise to me!!!

faze.

fa_jing

04-04-2005, 06:56 PM

*slap*slap*slap*

*ban*ban*ban*

AndrewS

04-04-2005, 09:42 PM

AndrewS

04-05-2005, 08:11 AM

Today,

Last night brutal. 2 in the box, 2 trying to go there, one almost wrapped.

AM
Tabata elliptical
1.8 mi
200kcal

PM
CK
BT

plyos as on 3/31

rhythm bounds- warmup helpful. side to side action helpful.

Between sets
raise lower long pole 10r 10l, 5 thrusts r/l

Between exercises
3rd section air, bag, dummy, bag w/ green band

SNT

Andrew

Neo

04-05-2005, 06:12 PM

Last night brutal. 2 in the box, 2 trying to go there, one almost wrapped.

Is that a reference to your work? Do you work in ER?

Thanks for the PM.

Had another go at FGB workout you pointed out. Managed three rounds but ended up 1:30 rest in between because I was seriously puffing and decided to do it with lower weights and build up. Dumbbells for thrusters were 20lb each and barbell deadlift high pulls were 54lb. My rower though isn't a C2 and my wife says it's harder than the C2 at her gym. That helps to Massage the ego a bit when I see the meagre calorie score it says after 1 min of rowing. Find that by the time I get to the box jumps my legs are stuffed from the first two.

Do you feel that you will get to the five rounds just through actually doing the workout, or do you think there's things that you can do to aid improvement?

AndrewS

04-06-2005, 09:19 AM

Today,

Workout #1
DE
Box squats 13.75" box
8x2
200lbs

Front Press 60%rm1
5x3
90lbs

DB rows
3x8
81lbs

Y-sits
3x10
36lb k-bell

Workout #2
CK
BT
10 2 minute rounds, kicking

5 2 minute rounds on dummy
alternating w/
sled drags around ankles with 55lbs on sled

SNT

Alasdair,

yeah, it's b*tching about work. I (and my patients) have been getting killed lately. I work a post-surgical ICU and it's been a mess.

FGB- It's basically a form of EDT. You should be able to do 5 rounds from day one. Maybe not good rounds, but 5 rounds. Then try to improve every time. Increased VO2 max and muscular endurance will help, I'd imagine, and from what I can tell, it should help increase both of those capacities. You could probably pick a couple of exercises and work 'em to get better at them, but part of the Crossfit point is to keep yourself from adapting too much (see the site for their explanation).

Andrew

AndrewS

04-07-2005, 10:28 AM

Today,

CK
BT

6 rounds

unilateral split jerks, same arm as lead leg, 36 lb k-bell
5R5L

MB tosses, same mechanic
10R10L

Heavy bag
2 minutes

all lead shots, variable head motion, with combi's

wallbag
20punches

SNT

Andrew

AndrewS

04-08-2005, 07:40 AM

Today,

tabata protocol on elliptical
1.9 mi
210 kcal

later,

oly workout
Power cleans
95x5
133x5
163x5
183x5
183x5
183x5
183x5
183x5
finding groove, need more time at this weight. feel quicker overall. probably the plyos.

RDL
3x10
1.5 min ri
295
time to add some good mornings in, maybe cycle these out for a bit

windmills
5x5
72 lb k-bell

face-pulls
3x20 w/ green band

Feeling better overall. Partner work should pick up soon.

Andrew

IRONMONK

04-08-2005, 05:56 PM

Faze,

I make a point of having every drill progression have variability built into it, and try to make sure that every practice has a live component. I feel this is essential for building skill rapidly and effectively.

Andrew

that makes sense.Regarding the variability is it completely random from your training partner or is a certain set attack?

What about chi sao?do you practise the chi sao sections(we do them cooperatively at the moment but i think thats becuase we are learning the cycle first) with this idea?do u train free chi-sao?

Toby

04-09-2005, 06:50 AM

My rower though isn't a C2 and my wife says it's harder than the C2 at her gym. That helps to Massage the ego a bit when I see the meagre calorie score it says after 1 min of rowing.FWIW, I've got a C2 that I do HIIT on. I always used to set it at 10 - the whole ego thing like you mention. I read that elite rowers often put it on 6 so I eventually tried it and I've stuck with it and prefer it muchly. Are/were you a rower? I like to make the analogy between a fat stable training hull and a sleek racing hull - less resistance, higher rating, smoother stroke, etc. Interestingly I set the main readout at "time to row 500m" and it's pretty much the same whether on resistivity of 10 or 6.

AndrewS

04-09-2005, 07:18 AM

Today,

training partner by- 1hr 15 min or so
Dynamic stance work- cleaning up some. Starting to get together.
Chi gherk- basic drills, focus on keeping pressure up top, having hips lined up to give power
lat sao 1- legs alone, rounds
lat sao free- rounds- needs to stop trying to hold me away. Hangs out in wrong range, tweaks and tenses when his holding gets shocked. Need to think how to train this out. Seeking contact/reassurance of positions
chi sao/lat sao free- just playing.

Edge has come off a bit after his layoff. Need to loosen him up a bit when pressure comes- in combo with technical tune up? Gotta think about this.

Later,

FGW
25/24/16/20/72
22/22/18/20/69

switched every 10 on the jerks. Feels much better all around.

Faze,

depends on the person, what we're working on, and their repetoire. Generally, my progression is reps of situation/response, variation (s) /response, then variations (free, with what's been done before)/ response, then initial situation free. For instance- straight punch from motion (person is moving on you)- defend with inside or outside punch- reps, straight punch either hand defend inside or outside punch (free variations), light rounds just hands just straight attacks, light rounds just hands anything, and so on.

Chi sao- that's complicated. I think of it as learning individual skills. The cycles I'll use to work on timing and speed, once I have a feel for having holes covered, and I think it's important not to force the cycle when someone gives you a pressure that isn't part of the cycle. Basically, it depends where you are in your learning. You have to be able to work free to have anything worth a ****, but if you just brawl, you never get better.

Toby,

I keep my elliptical at '1' for my intervals. I think I was reading somewhere that Taku does the same. For interval stuff, you're going for speed and intensity, as I understand it, and increasing resistance may make it into more of a strength-endurance thing.

Andrew

Toby

04-09-2005, 07:24 AM

I keep my elliptical at '1' for my intervals. For interval stuff, you're going for speed and intensity, as I understand it, and increasing resistance may make it into more of a strength-endurance thing.Exactly my opinion these days. Maybe I should try 1 on the rower, although 6 is pretty good.

AndrewS

04-10-2005, 08:48 AM

Today's workouts:

Wrestling 1hr 15minutes
Rolled a little before hand with a tiny beginner.
Single legs- leg up, head in armpit, press across body with head, take over backwards- LEVEL CHANGE!!!, if pushes head to side, press with side of head through body and pick double.
Single leg defense
-stomp the leg down while pulling elbows up
-push head to side, aggressive cross-face, block hip or leg to smash down
-lace leg to outside, single neck tie with one arm, break grip with other
Handfighting
Pummelling- guy coaching likes a nice high elbow to sneak into your own armpit- kup jarn/ teacups, silk-reeling gets mechanic nicely

At home: 2hr 15min
Regular partner by.
Escrima 1hr- #1 strike hitting, roof attack from point, roof attack off-lining, roof attack walking up and back, roof-attack vs/ #1 circling- breaking up timing

WT-remainder
lat sao 2 intro
gan impulse
crashing with the back hand for gan dar- hip mechanic to get power and cover line
reps from several setups
lat sao 1 +2 free

CK
BT
SNT

Last up,
Standing rows at 60 degree bend w/ t-bar
191 lbs
3x6
1min ri

10 rounds alternating
pole raise lower + thrust 10/5/10/5
sled drags + 70lbs

It was a good day.

Andrew

Neo

04-11-2005, 06:55 PM

Are/were you a rower?

In my dreams, yeah :p Unfortunately, my rower has one speed - TOUGH. Got it off my brother 2nd hand but its good enough for a workout. Has a reasonable display, I'm not sure about the calorie expenditure though.

AndrewS

04-13-2005, 06:47 PM

Yesterday,

Private lesson-1hr
7th section
clean up body mechanics. Use more legs, esp. on dai tan. Relax forearms to help handle tok. Let the force go out, then cut the angle.

Evening- class- 1 1/2 hrs.
Mellow. Stance, some dan chi based on stance/elbow force games, into some hitting, into some closing drills all focusing on crashing with the elbow then firing hip and elbow.

Still a bit off mentally. Wanted to squat, but was feeling like I'd hurt myself if I got under any real weight. Maybe today.

Andrew

AndrewS

04-14-2005, 06:46 PM

Yesterday,

1 1/2 hrs
CK
BT

plyos with 2 minutes on dummy between sets
long pole raise/lower 20r/20l between exercises for first 7 exercises, working on getting low and opening hips
last few exercises doing body flow stuff for 3-5 minutes between exercises/sets

SNT

Not squatting a good call- r mid back is still tweaky from Saturday- either the back roll out of a hard takedown or stick work got me- maybe both.

Andrew

AndrewS

04-17-2005, 07:27 AM

Today,

back in the groove

#1
tabata, elliptical
1.8 mi
204 kcal

#2
wrestling a bit over an hour
Stance- a little lower, get it from the hip and knee
inside control
hand-fighting for inside control
arm-drag- catch it when they reach for you or post on you- works better 2nd or 3rd time. Catch on the radius and whip the arm around while going high into the armpit and pulling- don't pull yourself around, MOVE THEM!
Arm drag sets up 3 takedowns into taking the back
1). Body lock and control near shoulder- from here either slam or smash them down in the direction of the pinned near shoulder. Once on the ground, re-grip to head and arm and pull them back into you to take the back
2).Guy runs- creep down the body, big hooks to the ankles and slam, then hustle to take the back
3). Step on the knee- from behind with the body lock- foot to the back of the knee and fall back- right into taking the back. Much like the dummy takedown.
Arm drag counter- redrag if pull on tricep, not up in armpit

#3
ME
PL low bar squat
135x3
185x3
225x3
245x3
265x3
285x3
310x1
330x1
350x1 PR
370x1 PR!
Last one was a true max- maybe 5-10 lbs left in me. Finally figured out the low bar position- got the thing nice on the rear delts and felt like a rock. 400 will fall soon.

Push-press
45x6
95x6
133x6
158x6
158x6
153x2- put a 5 on one side instead of a 10. ouch.
158x4- unable to finish set, oh well.

Decided not to fight in June. Haven't been getting enough flight time. Break seems to have been good for my sanity which was getting tenuous. Gotta re-assess my training now that I'm not aiming for a fight. Maybe add some high-rep k-bell stuff in 2x a week for body comp.

Debating doing some sled dragging to round out the night.

Andrew

AndrewS

04-19-2005, 09:28 AM

Worked overnight, got home. Before nap-

Workout #1
-about 1hr 45min

Plyos HFL level 1 upper body, then lower body
-should do these separate days- total of 11 exercises for 25 total sets
-overhead throws while kneeling- playing with mechanicsof chest/ hip. Should do these light and easy to play with coordination
-rhythm, speed, power skips- coming together. Finally understanding these.

Between exercises- sled dragging with 70 lbs. Figured out that straps fit perfectly over crown of head. Whole body felt springy and connected after dragging this way. Very cool.

Between sets- 2 min rounds either dummy or body flow.

Workout #2
-about 1 1/2hrs

Snatch drops
45x5
65x3
90x3
then
110x3 for 10 sets.
Missed 6th set. Mind wandered. Need to get down quicker. Shoulders feel rock solid.

T-bar shrugs- vertical
231
3x6
1min ri

lunges
124
3x8
1 min ri
Can feel the tweaky weak point on my r hip with r leg forward. Should do these with less weight and try to open this region up. Maybe some pole thrusts into a lunge position for reps.

hanging leg raises
3x6
1min ri

Andrew

AndrewS

04-20-2005, 06:36 PM

Last night-

training partner- about 1 1/2 hfs
SNT
intro to kicking- pads, air
front, outside, side kick
stop kicking-reps
stop kicking, yup, bong- live
sweeps-reps
shin to shin- go behind and shin lock-live
legs- low kicks, sweeps, go behind, knee control-live
lat sao- hands and legs, prog 1

Nice sequence. Work capacity coming up on partner. Focus mitt rounds in 1-2 more practices.

Andrew

AndrewS

04-21-2005, 07:32 AM

Today,

#1
Tabata elliptical 15 minutes
1.9 mi
211 kcal

#2
Sifu was in the area so he dropped by for a 1 hr. private lesson

New dan chi sao for 5th SG- sick fak sao/bong/chan sao/kao/shoulder bong/jum/gwat sequence. Lots of higher sections brought to dan chi to work 1 handed

fak pak for last 1/3 1st section, working the bong defense. I figured something out on the elbow on the bong vs. fak/lop in there- gotta sneak the bong in, can't fight . Interesting feel.

Chi gherk for 5th section- Nice! Side kick/yup gherk/kao? gherk thing. Getting the legs in made the footwork crisper.

Finished with 15 minutes mixing it up. Another trip to the meat grinder, loads of fun as always. I've definitely lost an edge since he was last in town. Gotta get back to work. Gas was better though, shoulders not an issue- I'm hooked into my body better. My footwork is coming more naturally now, too, it seems. Hands have gone to hell, though.

Decided not to go to Jerry's. Needed some rest.

#3

72 lb kettlebell hang snatch 3r 3l
99lb sled drag

15 rounds, no breaks
24 minutes
Volume on snatches- 6540lbs

Good day.

Andrew

AndrewS

04-24-2005, 07:02 AM

Lost the last 2 days to errands, getting ready for party, and friend showing up on doorstep having a meltdown. Sometimes it s*cks playing the responsible one.

Got some work in today.

#1
Training partner by-
Escrima 1.5 hrs
lots of hitting #! and #2, including hits up and down the line
roof attack vs. various size weapon from 16" stick to 2 handed weapon. Added in balance checks, breakaways, and move in and attack, move off and attack off the counters. Nice.
A little two handed hitting with the big clubs to finish- my boy's hands couldn't hang. Oh well.

WT about 30-45min.
Went throung dan chi for 1st and 2nd SG. Partner recovering from flu and fried out fast. Got things feeling a bit smoother, he's starting to use jum our way rather than his old way.

#2
DE
box squats 15"
low bar
45 s ri
8x2
210
1 more week of this, then on to the next cycle

lunges
3x10
1min ri
125
**** these hurt. Part of it is the bar in the clean position choking me. Right leg feeling a bit better.

windmills
3x7rl
1.5 min ri
72lb k-bell
hmm, 5x8 next then bent presses or time to use the oly dumbells and go up in weight?

t-bar shrugs at 60 degree bend
3x8
191 lbs
1 min ri
should go up by 20 lbs on these.

Decent day, time for a party.

Andrew

AndrewS

04-26-2005, 08:38 AM

Spent Sunday recovering from party. Wound up helping some neighbors dig up and move a 15' high tree a block. Called that a workout and went back to bed.

Today,

#1 1.5hr
Training partner by- busy shooting pilot and has been flaking.
Worked exclusively on new dan chi. Cooked the footwork over and over. Starting to get a nice feel for it. Biu Tze chi sao is in there. Interesting.

#2 about 1.5 hr
Lower body plyos
7 exercises, 2 sets of each
2 minutes on sections between exercises +10r/10l kicks on bag (worked chi gherk sequence into this)
2 minutes on dummy between sets

Need another 1-2 sessions on this level, then time to move on. Starting to feel crisp.

Busy day coming it looks like. I'll take some rest time.

Andrew

AndrewS

04-27-2005, 09:18 AM

Today,

#1).
Private lesson w/ sifu, 1 1/2 hrs.
Si-sok was there, wound up working with him doing constant reps on the chi gherk additions to 5th, 6th, 7th sections chi sao with sifu coaching. Very useful, given the amount of kicking I've been doing lately. The chi gherk really refines the footwork and control of CoG . Extremly cool, all the more for working it with someone who has the chi gherk programs already.

#2).
Oly liftings, 2+ hrs.
Power Cleans
5x3
183
Need work on catch. Jumping back. Pull feels good. I should do 20-30 singles and doubles some time soon.

OH Squats 3min ri
10x3
145
missed the 7th set. Generally felt really solid. Need to do over head lockouts again.

DB rows 1min ri
3x8
81

Y-sits 1min ri
3x6
41lb dumbell behind head

Andrew

AndrewS

04-28-2005, 09:33 AM

Today,

R hip rocked. Has been hurting for last 2 weeks, but the overheads and leg work made falling asleep last night rough.

#1). Quick recovery and body comp workout
kettlebell swings 20 reps switching hands with 72 lb k-bell
sled -drag with 114lbs
5 rounds
Under 15 minutes, forgot to time it. No breaks, good cardio workout. Nice snap on the swings. 20 is usually about 35-40 seconds for me. Should up the reps to 25 next time.
Volume- 7200lbs

#2).
CK
BT
10 2 min rounds kicking on the bag, 1 min ri
6 rounds just doing sections with chi gherk, focusing on fluidity, crisp leg transitions.
SNT

Private lesson with sifu Emin again tommorrow.

Andrew

AndrewS

04-29-2005, 07:43 PM

Yesterday,

Private lesson with sifu- 2hrs.
Main training partner was by at same time. Wound up working on new dan chi, fak/lop for 8th SG, chi gherk for 7th section. Footwork key for fak/lop- whole basic idea is to get moving, and keep the distance, otherwise 6th section happens. Had a beer with sifu afterwards and hung out a bit. Good practice, yet wound up completely depressed on ride home. These things happen.

Andrew

AndrewS

04-30-2005, 10:17 PM

Yesterday,

training partner by. Did close to a good 2 hours.

Constant reps working new material.

Tan/chan defense/attack to fak- pressure and body motion dependant. Bag drills seemed to help.

Fak/lop- seems to really require footwork emphasis more than either dan chi or 6th section. Slightly different range. Interesting- I think the torso motion requires moving back on the diagonal while the footwork follows (on the backwards motion) the tight arc. Kind of an interesting knee/hip/body relation.

5th section- thinking more about this- need to ask why not use the crashing tan from 2nd section. Probably because of the down force. Should just play with that tommorrow. Should tweak that forward straightening on the double grab like BT- like Jannis was showing me to further misalign shoulder. Gotta play with sequencing the kick/pull interaction more.

6th section- moving the legs beneath you with the CoG more stablet. Interesting. Challenging to hit all this in one beat. So much like an oly lift.

7th section- kao resonse to dai tok- keeping it forward. Think I figured out something slick with the chan sao, stealing the lift to send it forward rather than getting knocked back. Sinking to fire dai tok- working nicely- gotta try that wrestling today.

Overall- this stuff brings out the footwork even more. Going over things with sifu- the whole 'elbow moves body stays; body moves elbow stays' is artificial. Obvious, but I pushed it as far as I could, and then found where it breaks down, as usual.

Andrew

AndrewS

05-01-2005, 07:15 AM

Today,

#1). Wrestling 1hr 45 min
Front Russian Headlock from inside tie up
Alternate levels of attack- if legs well defended, take head.
Bad stance key to snapdown- no pointers on powering it- neck pulling hand sweet here.
Snapdown w/ L, cup chin w/ R, bring head to chest, circle L arm to Gable grip, L w/ palm up, moving his head to the outside (R armpit).
From here- sprawl back and out (to L), if he can get to legs, distance is wrong
Once on the ground "head in the hole"- bury head in his R armpit
***KEY ACTION HERE***- in order to take the back, when he goes to face you, yank him forward and off balance to stretch him, then pop head up, and change grip
To get the hooks in, keep R leg tight to block him, pull up and back to stretch him as you pull him into you, over your bottom leg (to get near hook), and throw far leg over for far hook.

Drilled arm drags after class for 45 min or so.

#2). ME
Wide stance bent leg GM off pins at 16 (about 40')
45x5
115x3
185x3
235x3
255x3
275x3
295x3
325x1
345x1
355x X
Feel like I was doing a partial squat to get bar moving. Gotta review form on these a bit before next session

Single leg Single arm DL
72 lb kbel
3x5RL
1min ri

t-bar shrugs upright
231
3x12
1min ri

Hanging leg raises
3x6
1 min ri

finished off with 20 min lsd on the elliptical- 1.8 mi, 186 kcal.

Andrew

AndrewS

05-02-2005, 07:01 AM

Today,

WT seminar- 4hrs
Si-sok doing a little thing for his class. Went through the new dan chi. Burned a lot of reps. Spent most of my time with one of the more senior folks, avoiding having to do too much teaching, just tried to keep moving and keep working. Very useful- got some nice feel and timing out of things. Footwork is coming along. Did some pad work w/ fak and chan. I think I get how to power the fak right, but it needs some tweaking- elbow like a lead backhand with a heavy weapon, forearm very relaxed seems to be the combination I'm looking for. Good question for next private lesson with sifu- go through this with mitts and pads for a bit and get him to tweak my power generation. Sore as h*ll from goodmornings yesterday- low back fried.

Andrew

AndrewS

05-03-2005, 06:30 AM

Today,

light day. Posterior chain still beat up from goodmornings. Eccentric must have gotten me.

#1). Tabata elliptical 1.9 mi, 206 kcal

#2). Power cleans
45x5
95x5
133x5
155x5
183x3
163x5
193x1
183x3
163x5
193x1
183x3
163x5
193x1
183x3
took about 1/2 hr. Last rep at 183 better than the first set. Wave did well. Singles at 193 much easier than triples at 183. Interesting. Maybe do singles at 198 next time.

Front press
45x6
75x6
95x6
115x6
135x6

Andrew

AndrewS

05-05-2005, 10:33 AM

Yesterday,

R hip felt like it was surfaced with broken glass. Maybe should have done some ROM stuff, but wound up just calling it a rest day.

Today,

#1).
Kettlebell snatches
72lb k-bell
4R4L

alternating with

sled-drags
99lbs

15 rounds, 27 minutes.
8640lbs

#2).
CK
BT
Ran through each bit 'til I found the groove. Feeling more relaxed, nice explosion. Some elbow stuff making more sense in CK bong sequences; hip stuff in huen bo.

Upper body plyos, level 1, 4 exercises, 10 sets total
Between exercises- 40 kicks on bag, from sections + chi gherk
Between sets- 3min bodyflow/ground cals.

Took about 1 hr 20 min.
R hip definitely messed up. Coordination on bodyflow stuff way messed up c/w a year ago. R external rotators + abductors seem tight as well as R hip flexors. Can feel tweaky stuff midback from this- same tweak that's been there. Hmmm.

Andrew

AndrewS

05-08-2005, 06:03 AM

Let my hip rest Thursday, worked overnight Friday.

Today,

Goodfellas day- got home got to work on the ribs.

Workout #1
Wrestling 1 1/2 hrs
Stance- head up, hips down, legs under you, not in front or behind
Inside control
Pressure from inside control
Inside control without thumbs- good for lateral motion, spinning the guy
Inside control with thumbs- harder to shoot
Breaking inside control
1). Pressure wrist by grabbing elbow, reach under with other hand, pak, push the shoulder and head in, let the pak'ing hand go back to inside control- now set up for duckunder, single, high crotch
2). Hands up and crash down wrist to wrist- Closer to Biu Tze dive than double gan
3).Tok
Chain all 3.

Mop ribs.

Workout #2

DE
low box low bar squat 15" box
8x2
230lbs
45s rest interval

RDL
3x6
315
1.5 min ri

Windmills
76 lb db
3r 1l
reduce weight
71lb db
3r3l x2

Mop ribs, prep veggies

#3
Training partner by 2hrs

Outfalling steps and catch balance and project from C2 and lead
Same with focus mitts
Same from lat sao off of pressure
Spar rounds with straight punches 6 2 min rounds 30-50%
Dan chi
Forms

#4

15 lbs beef ribs, much beer, tease cute fetish model whose birthday it is.

Andrew

AndrewS

05-09-2005, 08:15 AM

Today,

hangover and DOMS neither as bad as expected.

#1). Visit to training partner- 1hr
Reviewing dan chi and new chi gherk stuff. Playing with timing. Reviewed inside control breaks from wrestling yesterday. Compared present teaching programs.

#2). Recovery 1hr
10 rounds sled dragging w/ 70lbs, dragging by head and ankle mainly
in between
4 rounds long pole exercises
4 rounds body flow

Amazing how quickly my hip gets better using Sonnon's stuff. I wonder if the recent deterioration in my hip is due to loosing my rehab/maintenance workouts in favor of energy system stuff. Low stance on the long pole makes things interesting too- using it this way along with the duck walk and shin switch (?) opens up some nasty pieces of tension.

Andrew

AndrewS

05-10-2005, 08:49 AM

Today,

AM partner flaked.

*sigh*

Lifting-

OH squats
10x3
150lbs
3min ri
decided to go up even though I've been missing lifts at 145. It worked out alright. Can feel the weirdness in my hip. Wound up fighting to make the lift a couple of times but managed all my sets.

Lunges
3x12
125lb
1min ri
Beats me up more than straight-legged deadlifts at 315. Weird. Gotta keep up with these. Maybe 3x14-16 next time, then 3 x6 then 5x6?

Single leg single arm deadlifts
5x5rl
72lb kbell
1 min ri
Low back beat up by the end. Gonna milk these- they always make my balance better.

Too tired to do anything else. Back on creatine today- hopefully should help my recovery.

Andrew

AndrewS

05-11-2005, 06:53 PM

Yesterday.

#1). Training partner by-

been busy lately. Lost a lot which we developed when we were working 3-4x wk. *sigh* Did about an hour and some change, mostly dan chi, new stuff from 1st section, some pad work, and a couple of apps of the new dan chi off the clinch (blocking an underhook).

#2). GPP/recovery

4 cleans then 4 jerks r/l
72 lb kbell

sled drag +99lbs

15 rounds
total time 29 min.

8640lbs. Dunno if this was harder than snatches. L shoulder was feeling it this time rather than R on the snatches. Gotta keep mixing these up.

No one showed for PM class. Oh well.

Andrew

AndrewS

05-12-2005, 10:15 AM

Today,

dead tired after work. Passed out until late.

Workout- 1 1/2 hrs
CK
BT
Expanded sections to play with grooves. Bong feeling different based on present understanding of BT, 6th section, fak, etc. Focused on natural and balance as well as elbow force combined with body/hip in CK a lot, esp. in lan sections.

Alternated

Bodyflow- 4 4-7 min rounds- squat creep, shoulder rolls, scorpions, shin box, shin switch (highlights hip issues), relax into flatfoot squat and on point position. Some other stuff

Fak on bag and dummy 20r20l x5

Various exercises on dummy and bag- focusing on footwork precision and speed.

Elbows on bag

Productive workout.

Andrew

AndrewS

05-13-2005, 08:31 AM

Today,

Main training partner was supposed to come by. Flaked.

2hrs
CK
BT
lower body plyos, 6 exercises 12 sets
bodyflow 8 2-3 min rounds
sections +/- kicks on bag and dummy 20r/20l 8 rounds

feel like I'm getting sick.

Andrew

AndrewS

05-16-2005, 10:15 AM

Friday- something viral, rested.

Sat- on call

Today-

Regular training partner called. Knee in rough shape since last week's practice. Shin control from fak footwork went awry. D*mn. I rarely injury partners and this was complete freak accident.

Workout #1
ME
GM off pins at 16- 40", wide stance bent leg
45x10
95x5
135x3
185x3
225x3
250x3
275x3
300x3
320x1
340x1
365x1PR

Started doing these more 1/2GM 1/2 squat style at the end. Looking at my setup, I'm too low for a goodmorning. Next time I'll use the same height my shoulders are at for the deadlift and work from there. Debating switching GMs out of ME rotation for more squat work.

Front Press
45x6
65x6
95x6
115x6
135x6
145x3
145x3
3 min ri

Kelso shrugs with the trap bar
3x6
191
1 min ri

use these instead of 60 degree shrugs. Hits my weak link better.

Y-sits
3x6
41lb db
1 min ri

20 min on elliptical
lsd
203kcal
2mi

Workout #2 45min
CK
BT
10 rounds 30 fak saos
alternating bag work with weapons work in air. Extremely enlightening. Two handed size with lead hand on top grip position nicely isolates torso mechanics. Punching lop down on bagwork helpful, as is converting lop to punch for combis.

Andrew

AndrewS

05-18-2005, 09:09 AM

Yesterday,

3 hrs sleep before work, then stuck in until 730pm. Took the night off.

Today,

#1). ERNIE!!!
Made it out to Ernie's Tuesday night group up in Arcadia- 20 minute shot from my house. Had a blast. Did some stick pattern stuff and compared notes with Ernie, then we did some light sparring rounds. Skill development aside, it's just a blast to train with Ernie- we get along incredibly well and the energy is great. We've never had a chance to work together regularly before, and we hadn't realized how close together we live. I've got a feeling we're both gonna have a lot of fun with this. And get scary better by pushing each other. . .

#2).
Oly
Power cleans 1/2 hr
45x5
95x5
133x5
153x5
168x5
193x2
183x3
198x1
198x X
183x3
198x1
188x3
183x2 (missed the 3rd)
193x1
Catch still problematic. 168x5 x1, 2 triples at 183, 1 double at 183, 1 triple at 188, 1 double at 193, one single at 193, 2 singles at 198. 9 sets, 21 reps. Last workout- 4 triples at 183, 3 singles at 193, 163x5 for 3 sets. 10 sets, 30 reps. Not sure what the better strategy is. Maybe some more reps in the 168-178 range.

DB rows
5x3 rl
91lbs
1min ri

T-bar shrugs
3x6
251lbs
1min ri

Hanging leg lifts
3x8
1 min ri

Light bodyflow stretch stuff to cool down

Andrew

AndrewS

05-19-2005, 08:49 AM

Today.

BUSINESS HAS PICKED UP!!!

Looks like we've got a weekly sparring thing going with my si-sok, main training partner, me, and some fresh meat.

1 1/2 hrs, 3min rounds boxing, kickboxing, clinch with takedowns, elbows, knees.

Got to work my inside control on the clinch- really working on not just trading shots but trying to set up a control position to hit and take down from. Boxing felt good. Overall my attributes have improved and I seem to have figured out what my game is and how to work it, rather than play someone elses- that makes all the difference. No idea how this happened, but it's a new feel. Looks like my weeks are gonna have Tuesdays and Wensdays sparring, Saturdays with Escrima, Wing Chun, and wrestling. It'll be a struggle to fit two days of grappling in there, but that's my next goal. I may wait 'til Ike comes out for July 4th for that.

Andrew

Ernie

05-20-2005, 05:55 PM

Man your nuts !!!
keep bang'n Kid !!

I'll put together a group day soon and we can play all the fun sadistic games ha ha

AndrewS

05-21-2005, 12:40 AM

Today,

(so far)

1500cc of blood in pleurivac from 550 to 610, and a low carb monster drink- one way to start a morning.

Got home.

Gorgeous SoCal spring day- 75 and lovely. I walked out in the sun and my joints just oozed into relaxation.

Workout #1).
lower body plyos- 6 exercises, 12 sets
time to move on to level 2
between sets- 3-4 min bodyflow 5sets
between exercises farmer's walk w/ trap bar, 251lbs, 30-40ft, 5 sets

Workout #2). 1 hr 45min
Intermittant partner by-
hits with fak on focus mits
hits from bong pressure, focusing on active bong action and eating space, shift in pressure on bong, use of footwork to free self in combi with elbow action, gave leg to work leg control.

***NEXT TIME***- bring in lop with fak on focus mitt rounds, isolate footwork into kick/step on bag.

lat sao- rounds, moving with bong using same idea, same with jum

chi sao- same footwork idea from 4th section- lots of elbow hip relation stuff

broke above material down into clinch work, plum, close hitting, and kicking from the clinch- wound up running about 1/2 hr over showing cool stuff based on above material , working on bag and partner

DE later if up to it.

Andrew

P.S. Ernie- you know I'm in.

AndrewS

05-21-2005, 06:14 AM

Prilepin's tables

“A. S. Prilepin suggested that to achieve the proper intensity, one should use the rep/set scheme shown in the table, to ensure the greatest development of speed and strength. He discovered that if 7 or more reps were performed at 70%, the bar speed slowed and power decreased. The same holds true when using 80% or 90%; once one goes above the rep range shown, the bar slows, which translates to less power. Doing fewer or more lifts than Prilepin suggests will cause a decrease in training effect.”

Number of Reps for Percent Training

PERCENT REPS/SET OPTIMAL TOTAL RANGE

55-65 3-6 24 18-30
70-75 3-6 18 12-24
80-85 2-4 15 10-20
90+ 1-2 7 4-10

AndrewS

05-21-2005, 08:11 AM

Last workout today:

DE
Box squats above parallel, wk 1 of 3, 60%rm1
Manta ray w/ chains
220lbs
8x2
45s ri

decided to start doing presses DE on DE day, then a 5x3-5 later in the week

Front press 50% rm1 (calc from rm6)
80lbs
8x3

Lunges
135
3x6
1 min ri

decided to go up in wt, not reps, can't afford too much DOMS tommorrow

SLDL
72lb kb
3x6
1 min ri

Andrew

AndrewS

05-21-2005, 08:33 AM

Oh yeah,

started 'Hot Rocks' today. If found dead, sue Biotest.

Wt 247

Will try 2-4 wks on above then consider colforsin.

Andrew

AndrewS

05-22-2005, 05:34 AM

Today,

Workout #1).
Wrasslin' - 1 1/2 hrs

Transition to russian 2 on 1 from single neck tie
Why- a way a of getting rid of an irritating stalemate and moving to a control position
-inside hand comes across, pats wrist off while outside hand forms fist underneath, elbow at 90 degree bend, point to the sky- twist hips over hard and violent, shrug and move head to shuck arm off, then stick to arm and bring elbow down to grab under (kup jarn to wu/ tan sort of action). Inside hand transitions to outside lop, jam near shoulder into armpit, break balance, positional war time.

-takedown from two on one- spiral them down, reverse direction and figure 4 arm as they try to spin to guard to get high arm bar
-counter notes- if other guy counters by pushing face (my standard arm drag counter), attack legs- hence, if training biu/crossface, chain it with lowerlevel takedown counter

-prefered counter- spin out for a single or high crotch (more advanced)
-neutralizing counter- run in to face and grab elbow of far arm
-counter to elbow grab- figure 4 and drive the controlled hand to the mat as far forward as possible (stretch them)- same CoG manipulation as bodylock with trapped arm , driving them to the mat, or stretching them from front russian headlock

Workout #2).
Training partner by- 2 1/2 hrs

1st 1/2 -Escrima
Balance drills, balance plus pressure, transition to no contact pressure, move into roof attack vs. #1 from no contact pressure range drill. Next, #1 strike to defend #2 from point. Last technical drill- counter for counter, single step for each action. Finish with power hitting with 4 1/2 ft sticks.

2nd 1/2 WT
Ground work
Body control with legs- multiple drills from light pressure to body weight
Ab/ad-duction iso holds
Rounds preventing guard from being split with adduction
No hands guard pass prevention rounds
Finish with hooking counter to underhooked leg

Andrew

AndrewS

05-23-2005, 08:47 PM

Yesterday,

Workout #1) Recovery/gpp

15 rounds alternating
KB swings w/ 72lb bell (10 reps switching hands)
sled drag w/ 99lbs (about 40 yards)

31 minutes
Volume= 10,800lbs

Next time- snatches 4l4r, then maybe a swing or two, and increase sled weight, then go up to 5l 5r ?

Workout #2). Recovery.

Baking by pool in valley drinking tequila, grilling, and listening to loud electronic music for hours. I love living in LA.

Andrew

AndrewS

05-25-2005, 09:10 AM

Yesterday,

Elliptical
20min lsd
212kcal, 2mi

Today,

Workout #1).

Training partner by- 1hr 15min
Getting back into a rhythm w/ him. Need to work w/ him out of plum more- makes his chi sao and footwork come out better. Neck control to shoot for lat sao 1 change.
Focus mitts- faks, lop, leg control- explosive
Chi sao- above
lat sao- above, plus changes
Footwork from plum

Workout #2).
Max effort
Sumo DL- turns out I haven't maxed on these before, looking through notes
223x3
273x3
323x3
363x3
388x3
408x3
428x1
433x1
438x1
443x1
Used belt on last three. *Ground* up. Near true maxes and true power lifts. Felt confident just strengthing it up.

Windmills
71 db
2 sets 3rl
Before set got horrible vertigo/presyncope- checked bp 130/70, hr 110- unclear if post exercise hypotension + hypotensive effects of hot rox, or some other phenomenon. Better rapidly

T-bar shrugs, Kelso-style
213
3x6
1min ri

Hope kicked ass tonight- PR 170 without straps, 175 with straps. Came up quick. Tripled 155 easy- beautiful to see. Will crack 200 by winter. I'll bet 250 by the next, maybe before the wedding. Way psyched.

Andrew

AndrewS

05-26-2005, 08:43 AM

Tonight,

Adult swim- sparring.

Boxing- 4 -5 rounds or so
Wind ok. Getting my feet to catch up with my hands more- more opportunities come if I can can stay tight with my footwork. Messing with stuttering pressure to decent effect. Getting a feel for working my way in cutting off space then firing tight hooks- feels very natural- gotta pursue this. Put the fish to sleep working on this- inadvertant , but very surgical. Cold, detached appreciation.

Kickboxing- 3 rounds
Too kicky. Should play this more like my boxing, rather than buy into the kickboxing game. Try to use hands to shut down other person's legs more, and set up my low kicks. On the flip side- getting into decent position for hand shots on the end of kicking exchanges- something to reinforce.

Clinch- 2 rounds
shuckover for russian working to deal with 2 on 1, nicely. Popped the elbow in there inadvertantly once- a keeper. Managed to work into bodylocks off this a couple of times, setting up knees. Inside control doing well- using pressure and threat of knees then opening for nice tight short power shots from inside- felt like I could go from inside control to a seriously threatening shot and back to control pretty handily- gotta work this- essentially jut dar combis but my off hand isn't jutting- suspect I'd have something sweet if I could bring that in more. Gotta watch out for knees when going to take back from inside control. Need crisper transitions from bodylock.

I love fighting.

Andrew

Toby

05-26-2005, 04:29 PM

Try to use hands to shut down other person's legs more, and set up my low kicks.You don't get into chi gerk so much? I tend to use my hands too much and only recently have started to use my legs more effectively. I have always liked a jit tek to keep the opponent on their toes. Tan gerk is nice to intercept. I'm not fast enough yet for effective bong gerk/jut tek combos. Of course, those are all more effective for the lower kicks. I dunno what you're dealing with with the kickboxer.

Props on the lifts - some nice numbers.

AndrewS

05-26-2005, 06:37 PM

Toby,

I use yup (tan) and bong gherk and stop kicking to deal with low stuff, but to me, they imply a mistake in gauging range or positioning. To me, the ideal places to be on a kick are either just outside of range, then pouncing in behind it , or moving in and hitting before it can even start to fire (if you watch the oft- mentioned Belfort- Silva match from back in the day, the abuse starts when Vitor stops a rear round kick with a cross. Coleman was doing this nicely when he won the Pride Grand Prix a few years back, too). Having to lift that leg up may give me a balance disruption, if I'm slick, but it does arrest my motion in, and once the fur starts to fly, I like to go in and put some pressure on, especially if someone's kicking. I view chi gherk as more a clinch fighting tool- what Scott Sonnon would call leg-fencing. I'm also trying to avoid getting into playing kick-tag- I want each piece of my game to be related to the next, not to do different things boxing, kick-boxing, and going free.

As to the kickboxer- well, one of the guys I'm sparring is my 4TG senior in WT, a serious oly lifter, and former champion of his weight class kickboxing in Germany.

Thanks for the encouragement on the lifts- I'm curious what my conventional pull is gonna look like after this round of sumo pulls. BTW- Try some Kelso shrugs- these things are *awesome*. I feel lat , serratus, lower trap- like my mid-torso is wrapped in iron cloth. Trippy lift. I think it's doing good things for my shoulder stabilization, and it feels like it's gonna thicken me up more.

Andrew

Toby

05-27-2005, 04:07 AM

... but to me, they imply a mistake in gauging range or positioning.Yeah, I thought that too but you specifically mentioned using your hands to shut down the other guy's kicks. I guess you meant shut him down to prevent him using kicks as opposed to intercepting his kicks? My mistake - misunderstood. I thought you were specifically drilling intercepting his kicks. FWIW we do do stuff like that but yeah, it's viewed as an emergency. Ideal tactic is as you said - stay out of range or (even better) moving in and hopefully catch him while he's off balance.

... sumo pulls.Tried them, don't like them for some reason. Funny, 'cause I squat powerlifting style and hate Oly style squatting. I'm much stronger on conventional DL.

BTW- Try some Kelso shrugs- these things are *awesome*.I wish I could shrug. I really want to be able to Oly lift but I can't - shoulder problems. I probably could actually, but just to be safe I'm not for a long while yet. I probably shouldn't be benching or doing pullups, but my shoulder's improved immensely in the last 12months so I'll allow myself those vices. In fact, everything I do (lots of aspects of MA and lifting) is probably contraindicated for my shoulder but at least it's improving.

AndrewS

05-27-2005, 09:39 AM

Today,

clean pull
5x5
183
1 min ri

Front press
10x3
125lbs
90s ri

Going for some strength and hypertrophy w/ 10x3 presses. Will do this for a few rounds then hit 5x3 w/ increased ri and rm1.

Came home to an accidentally open door and a missing kitten. Rest of the evening shot looking for cat.

Toby,

I pull better conventional than sumo, too. Sumo feels cool, but somewhat weaker- maybe a long-legged thing. Long arms + short legs= conventional pref, short arms + short legs = sumo pref, short arms + long legs= sumo? , long arms + long legs=?- just thinking.

Anyway- kelso shrugs- get in a bent-over row positions, keep the arms locked, and lift the bar by squeezing the shoulders together. If you can do pullups and bench, these should be ok. BTW- Kelso (in his 'Book of Shrugs' also suggests doing shrug- variants on the pullup and bench- locked arms, pure shoulder girdle motion. This approach might do your shoulder more good than harm.

What's your shoulder injury if you don't mind my asking?

Andrew

Toby

05-27-2005, 12:15 PM

long arms + long legsThat's me.

This approach might do your shoulder more good than harm.Maybe. Probably, if I was careful with my form.

What's your shoulder injury if you don't mind my asking?Osteolysis in the left shoulder. I don't have any pain any more, but I've still got a big bump on the top of the AC joint. Since I got into protein in a big way I drink lots of milk so that might help. When it was bad I had a permanent dull ache and took a lot of NSAIDs. My left shoulder/arm was noticeably weaker. At one stage when it was really getting to me I very seriously contemplated surgery, despite the advice to the contrary. A sports doc gave me some exercises to reeducate my movements and (despite being lazy and stopping them long ago) it helped immensely. Now, no pain for a long time but I'm a lot more careful. I used to do a lot of bench, incline, decline, regular, military presses, lat pulldowns behind the head :eek:. Now I stick to powerlifting and pullups, and my form in everything is much better.

AndrewS

05-29-2005, 08:41 AM

Yesterday,

came home from work, collapsed, woke up at 1030pm. Total wash.

Today,

Regular saturday partner out of town for weekend. Other off at ADCC as spectator.

Workout #1). 1 1/2 hrs

Plyos- HFL level 2, lower body
7 exercises, 15 sets
between exercises- 7 3 min rounds body flow, working on hip issues
between sets- 8 rounds 15r15l sections on bag, dummy, in air. Working on fluidity and ROM, moving from middle on footwork.

Workout #2) 1 hr 15min
Main training partner up to visit
Rep'ed sections, working timing, incorporating chi gherk. Pulled a nice app- for pak/fak off a lead punch vs. a guy using slip and shell- out of 3rd section. Need to build so guy slipping fires a hook, guy slipping shoots , free in between.

Workout #3).
OH squat
5x3
150lbs
3min ri

was going to do 10x3, bombed on my 6th set, took the money and ran. I'm over 80% rm1 on these- 10x3 doesn't make sense based on on Prilepin's charts. Will run this by OL coach. He started this 10x3 thing for practice volume back when I started with this lift based on his coach at the time- might be time to bail on it, and go with the classics.

RDL
3x8
315
1min ri

Used straps- hands still torn up from sumo max.

Toby,

osteolysis of your AC joint? Clavicular head? Are you taking glucosamine/ chondroitin?

A couple of things- dunno if shrugs would beat up your shoulder- they should put the AC joint into traction, not compression. This could be a good or bad thing. I can see how cleans could beat the hell out of you, though. High pulls might be a better option- supposedly they have much of the benefit of cleans, but lack the technical issues of the catch, and are a better option if you don't want to bother with the technique work it takes to learn to clean. Also- Westside swears that sled-dragging is the ticket to rehab'ing shoulders- something to consider.

Andrew

Toby

05-30-2005, 04:39 AM

osteolysis of your AC joint? Clavicular head? Are you taking glucosamine/ chondroitin?Yes, yes, no. I've considered g & c, but no-one ever advised it and I never seriously looked into it. I took calcium tablets (in conjunction with fish oil) for a long while. Nowadays I take flaxseed oil and drink so much milk the calcium's redundant.
... dunno if shrugs would beat up your shoulder- they should put the AC joint into traction, not compression.Yeah, I dunno either but it's not something I want to risk. I'm trying to minimise any sort of loading on the shoulder. Bear in mind that the sports doctors' (two of them) advice was to refrain from any lifting for a several month time frame and never push the envelope again. I'm too stubborn and obsessive/compulsive for that, though.

The 1st specialist I went to showed me my X-rays and pointed out that there's a substantial gap (like 1cm) between the end of the clavicle? AC joint? and my shoulder ball so there was (at that stage) no chance of deterioration of the actual shoulder ball from friction. The problem is the lump that's developed interfering with the triangular muscle sheath that covers the front of the shoulder joint (I forget what it's called). As a result I get "clicking" as the muscle rubs against the bone and if I antagonize it enough, inflammation and pain. E.g. a bong sau might make it click, sometimes every time. I'm hoping that in time the lump will be resorbed by itself. Maybe wishful thinking. Maybe if I stopped all activity.
... cleans ...Yeah, I really want to learn cleans though. I'm just avoiding it for a while yet.
Also- Westside swears that sled-dragging is the ticket to rehab'ing shoulders- something to consider.I've wanted to get a sled for a long while. A sled and one of those super-expensive Ironmind harnesses. Is that the sort of sled-draggin Westside means? How do the shoulders get worked using a full harness? Have Westside done an article on this that I might find?

AndrewS

05-31-2005, 11:57 PM

Yesterday,

postcall. Kinda ragged.

DE day

Box squats wk 2/3, 65%rm1
manta ray+chains w/ high box (16")
8x2
240
45s ri

working out barefoot. Figured out how to 'tear the floor apart with my feet'- better than pushing knees apart on way down- feels more stable. Work from the hip.

Front press wk 2/3 55% RM1
8x3
85lbs
45s ri

Speed deads
Sumo style
8x1
265
1min ri

Tearing the floor apart did right by me for these- mechanic translated well.

Pikeups/jumping beans
5x5
1 min ri
gotta keep these up- great exercise

My restructured program feels right. I'm doing all speed work on DE day, and am gonna use pikeups and fullcontact twists for some speed ab work- maybe some MB slams too, along w/ my heavy ab work. Gotta see what the extra pressing does, but it feels good.

Need to do more cardio and intervals- can feel my wind going.

Toby,

I tell anyone who is an active athlete to take glucosamine and chondroitin. Joints wear over time, and g/c seems to retard that process.

It sounds to me like you have a separated AC joint *and* an impingement syndrome involving the supraspinatus- if someone gave you resistance as you tried to raise your bong to high man (as in chum kiu)- would you have pain and weakness?

Sled-dragging- the shoulder rehab properties are mentioned in some articles up on the EFS site. The type of dragging they're talking about involves holding the handles to the strap and dragging the sled by walking forward with them in hand either in front of you or over your head. In reality you can create all sorts of ways to do sled-dragging- my typical hand position is man/wu to the front, but I've gone sideways (battle punches from long pole), pressed with the elbows and forearms in a lan configuration, double high man sao, double tan, etc. Personally, I don't go so nuts with walking with the Wing Chun shapes, but there are many possibilities there.

Andrew

Toby

06-01-2005, 04:43 AM

working out barefootThat's fun, but for the rare occasion when I drop a plate I'm sometimes thankful for shoes. Plus it's winter now for us ;).
fullcontact twistsLove them. I've been doing them for a long while. Not so good for my shoulder though :p.
I tell anyone who is an active athlete to take glucosamine and chondroitin. Joints wear over time, and g/c seems to retard that process.I'll look into it. Thanks.
It sounds to me like you have a separated AC joint *and* an impingement syndrome involving the supraspinatusMaybe the former, definitely the latter. I thought the "triangular muscle sheath" was the supraspinatus, but I wasn't 100%. The specialist didn't think the 1cm gap in the AC joint was a problem, in fact it was a good thing - minimized the chance of friction damage.
if someone gave you resistance as you tried to raise your bong to high man (as in chum kiu)- would you have pain and weakness?6-12 months ago, yes. Now, it's much stronger. Pain I can deal with - it's a dull (annoying) ache at most, not a stabbing pain and I interpret it as a warning sign to slow down. Weakness I find hard to deal with mentally. Over time it will weaken, e.g. if I do poon sau or chi sau for a long session. 6 months ago it would be sore right away. That's why I considered surgery. I didn't want to live with a deficiency and reports I read indicated excellent results from surgery - the con being a several month layoff. In the end it seemed like I might struggle to find someone with enough experience in arthroscopic shoulder surgery here, I didn't want to rehab that long and the cost was going to be fairly high.

I don't really know why it's stronger. Probably because I'm careful and don't inflame it. I just have to concentrate on keeping the lat contracted and the shoulder down. The 2nd sports doc I saw (who gave me the PT exercises) showed me that I shrugged for everything, e.g. reaching for a jar on the shelf. The constant raising and lowering of the shoulder caused the muscle/bone rubbing and hence pain and inflammation. He also showed me that shrugging doesn't afford any extra reach over a lowered shoulder, so why do it? I can probably shrug now, but as long as I'm aware I'm doing it and am careful. Before I'd do it unconsciously all day long. Going with your bong sau example, I would previously raise my shoulder for a bong sau. Now I do it with the shoulder still. (Obviously raising the shoulder was poor form so I shouldn't have been doing it anyway, but that's more a reflection of my skill level :p).

Another example of my progress - bench is most definitely contraindicated for osteolysis but I made the decision to continue benching. I've improved considerably and still push my heaviest lifts. I might've improved faster without bench, but I wanted to do it (it's the only strength exercise I do now for the pecs/anterior delts/triceps).
Sled-dragging ... Wing Chun shapes ...Oh, that's a good idea. I've always thought of sled-dragging as WSM-style, using the body in a harness. Straps and hand positions sounds like the go. I've just gotta find a cheap sled in Oz (or finally convince my wife I need a welder).

AndrewS

06-01-2005, 10:00 AM

Today,

#1).
Elliptical- started as lsd, the beat got to me, hadda do 6 tabata intervals
20min
246kcal
2.3mi

Recovery- 30 min time limit
Sled-dragging + 114lbs
unilateral split jerks
5l5r
36 lb k-bell
12 rounds
hit a rhythm at the end. Should try this with 2 kettlebells doing it as alternating jump split squats- like sifu's thing but w/ 2 k-bells

#2). 45min
CK
BT
6 2 minute rounds bag workl 1 min ri
Really figured some cool kicking out- moving off the head evasion oblique Ernie was showing me last week, putting it into my game off a jab, then working my front and rear straights, knee driven, into my front and rear knee driven rounds- nice motion power and hip involvement and integrated off the head and body motion I'm working now. Gotta play with this sparring tommorrow night.

Bodyflow to cool off- hip flexor stuff.

Andrew

AndrewS

06-01-2005, 10:27 PM

Hey Toby,

you're down in Australia? Who are you training with?

Some stuff-

Take all this with a grain of salt- I could be wrong, and I haven't examined you or taken a detailed history, but I think I see what's going on in some parts of this and remain confused in others.

You were diagnosed with a supraspinatis tendinitis/tendinosis? Correct? Was local anaesthetic injection +/- a corticosteroid injection discussed? Was an MRI obtained?

Osteolysis of what? Osteolysis means breakdown of bone- what's breaking down?

If you have a supraspinatis tendinitis/tendinosis, which is what this sounds like, this is a pretty common injury, one I've seen in Wing Chun guys frequently (my main training partner, one of bros, and a couple more people besides)- it is, in fact, the most common shoulder injury I've seen in Wing Chun. Bong sao mechanics are almost invariably the culprit, sometimes with an acute injury provoking the inflammatory process. The 'shrugging' action you decribe- raising the shoulder girdle- converts the supraspinatus from a stabilzer to performing a load-bearing function, something which is near-guarranteed to provoke injury.

The technical key to doing bong lies in proper use of shoulder girdle stabilzers (and, IMO, chest mechanics). From what I can tell the rhomboids, and lower and middle zones of the trapezius activate to retract, depress, and upwardly rotate the scapula (in english- for the right shoulder, the pie plate [scapula] in back pulls down, tilts back, and twists counter clockwise). During this, the line from the elbow to the humeral head in the glenoid fossa should be roughly perpendicular to the coronal plane (elbow shouldn't be outside the boundary of the shoulder joint- not the shoulder, the joint- elbow on line with a big delt= incoming injury). If you think about doing a heavy front press, elbows in tight, up to elbow just above shoulder level, then let the forearm drop and the shoulder rotate, you have the position for bong with appropriate shoulder stabilization. From this, you use the body to press in with the elbow- this avoids the 'lifting' action which people often make with bong. Incidentally- the hands at the sides position in form is an attempt to train this component of shoulder girdle stabilzation- pinching the elbows together= pulling the scapula together, and making bong from this position should essentially be just lifting the elbow and bring the arm in, leaving roughly the same pattern of shoulder girdle usage as in the fists-at-side position.

Successfully rehabbing this injury while doing Wing Chun means you must be absolutely strict about making these mechanics part of your motion. Learning to do all upperbody stuff with a nice connected shoulder girdle ain't a bad thing to work on, by any stretch. I've seen this make people come out much slicker than they went into the injury, just 'cos the price of making the mistake becomes so high.

Letting someone 'hang' on your bong, or rapid downward jerks on your bong when you're not properly relaxed can cause or exacerbate this injury.

Getting a feel for this mechanic can be some work- here are some useful things-

-pinching the elbows together with fists chambered, having someone put a hand on midback and cue you during this, making your bong sao, and while using bong in partner drills

-throwing bong on the dummy

-dummy work in general using the dummy to move yourself while *always* respecting your angles

-sled work

-those kelso shrugs I mentioned- body perpendicular to floor doing scapular retraction

-facepulls with bands (see EFS site)

-fatboy pullups (see EFS site)

-consider pullup shrugs- I haven't tried these yet, but they should work some of what's involved.

For second opinions- Andy Williams (sometime lurker on kfo) and John Crescione (sighted on the WCML) would be good guys to talk to.

Hope this helps,

Andrew

P.S. I'm gonna post this around. It seem like the sort of thing which might be useful.

AndrewS

06-02-2005, 08:40 AM

Tonight,

Sparring- 1hr 15 min
7 people in total. We're starting to look like a team.

Boxing- 4-5 rounds
Hook off the jab coming nicely with my present motion. Wasn't making other people move where I wanted them to as much at first, 'cos I was too focused on technique. Fixed that a bit. Ate some right hooks after a fast lead change up. Gotta work on that. Backing people up a lot- feels good. Wound up clinched a bit- nice. Gotta understand that better from a boxing perspective. Little trouble with one with longer legs and arms, need to mess with him more- awkward motion caught me a bit.

Clinch- 2 rounds
Went pretty hard. Working on underhook to set up kneeblock- didn't run through. Short power coming up nicely from inside control. Elbow shuckover as kup jarn landed hard off other person's neck tie and inside control- working nicely. Duck under on the pinch headlock- esp. to counter hip throw. Rolled some sweet combis a couple of times- had people going backwards under constant changing attack, after they were trying to avoid the threat of my clinch. Nice change up. Level changing an issue.

Kickboxing- 2 rounds
Got those kicking combis up and working. Need to play range more, but very deceptive. Did well shutting down kicks with hands, making sure my game is consistant from boxing to kickboxing to clinch.

Good night.

Andrew

stricker

06-02-2005, 05:11 PM

Hey Andrew cool blog you've got going. Do i undertand correctly that you do wt wing chun and mma or kick boxing and wrestling as well? How's that going for you? I've just started doing mma the last month or so, im finding it pretty cool how much chi sao helps with wrestling from pummelling and groundfighting. Had a few suspicious 'are you sure you haven't done this before?' doing like chi sao with my feet on the other guys arms when he's on top trying to ground and pound then going for the triangle.

You do a hefty amount of weight training too, my mma teacher says i need to do weights and my wing chun teacher has been for like forty years or something. Hmmm i need to get on the case.

AndrewS

06-02-2005, 06:33 PM

Hey Stricker- thanks,

My core arts are WT and escrima, and I train around a fair bit. I'm a student of Emin Boztepe's (a guy with a respectable background in boxing, muay thai, wrestling, and sub grappling), so my have some nice guidance in putting my game together based on my WT. There are some extra-sweet parallels, and nice ways to cross the tools over. Ultimately- I'm just a guy who likes to train and fight.

As to weight-training, it's a beautiful thing. Learn it like you'd learn a highly technical martial art and you will be rewarded in many ways. Check out <www.t-mag.com> and <www.elitefts.com> for some nice articles, as well as the links up at the top of this board.

Where are you training MMA, and with whom are you doing Wing Chun?

Andrew

stricker

06-02-2005, 11:47 PM

**** this forum i just lost another post to you... 2nd time lucky on the private message i sent you andrew.

anyway, yeah the cross over rules. for the moment i plan to keep the mma and wing chun pretty much seperate, although i can't help the wing chun coming through in mma especially with the wrestling and groundwork, basically anytime i'm in contact :D

I don't plan on lifting weights until after the summer - i'm still getting loads fitter just doing the mma classes hellish "warm up" loads of padwork, pummelling and all that then the bodyweight stuff at the end. When they get easier i'll step it up, or when it's not so nice being outdoors!

AndrewS

06-03-2005, 10:42 AM

Today,

Late day at work. Knee bruised from last night, ankle still tweaky from lateral hops.

Workout #1).
GPP

Snatches
72lb kbell
4r4l

hip pop felt good. Got the explosion working.

Sled drags +114lbs

15 rounds
31 min

Same time as last time- felt quicker. Some extra work with the extra weight.

Shake- glutamine enriched whey, fiber, EFA blend, creatine, frozen strawberries, goat's milk. Incredibly tasty. Gotta remember this.

Workout #2). 40 min.
CK
BT- did this like a fight. Interesting feel.
5 3 min rounds dummy and bag
playing with bong/fak, did some hits with the 4 1/2ft 2" rattan working elbow shoulder mechanics on the turnover
Worked the kup jarn elbow shuck into fak/lop instead of russian 2 on 1 on the bag, then added transition to rear high punch/low punch. Low punch *very* interesting.

Chain- kup/shuck to high fak/lop; from here transition back to russian 2 on 1 or to either pak/punch or pinch headlock. From pak/punch can go to pinch headlock. From pinch headlock can attempt standing arm triangle or transition to RNC, or feed knees. ? kick the leg for a takedown off pinch headlock?

hmmm,

Andrew

IRONMONK

06-03-2005, 01:51 PM

hi Andrew,

When you are training with the bag are you using gloves?

i have been recently training with a heavy bag without gloves(bareknuckles) and my hands feel strange after training.I feel some pains in the bones in my hands and in the fingers.I have tried bag gloves and there wasnt much difference.
The pain goes away after a day does this mean that my hands are not used to hitting a bag and it will eventually get used to it?or is it bad for my hands?

AndrewS

06-03-2005, 06:43 PM

AndrewS

06-04-2005, 09:03 AM

Today,

stuck at work late. Unable to catch up with training partner.

'Max Effort'

Sumo DL
225x5
315x3
375x3 x 5 sets
3 min ri

Playing with 85% RM1. Could probably have done 87.5 or 90, but pretty ragged after work today. We'll see if this made me stronger.

T-bar Kelso shrugs
221lb
3x6
1min ri
easy. almost too easy. Some type of potentiation w/ the DL?

Y-sits
41lb
3x6
1 min ri
also easier than usual. maybe I'm stronger.

Off to incredible mexican joint- cilantro-reposada margarita sorbet with snapper ceviche, a badass beefcheek barbacoa with a hit of clove and excellent chocolate flan. Reminds me of the birth of Asian fusion with thai and vietnamese cooking in high end french joints, and their house meals migrating out to the front room. Bourdain is right- there are gonna be some tight latin chefs coming up soon.

Andrew

AndrewS

06-05-2005, 07:46 AM

Today,

Workout#1).
Wrestling 1 hr
- based on technical errors at Abu Dhabi
Inside control to collar tie- make reflexive to grab elbow fingers forward, thumb outside (or to shuck).
From here- push in, lower level, penetration step to double (high crotch and single also part of series).
Worked on level change and penetration step. Feet closer together, drive off the back leg, fall over the forward leg, rear leg comes up from the outside. Get as extended as possible.
Ankles flat to the mat- denies opponent a handle, prevents injury. Need to work on this.

Workout #2).
Training partner by- 2 1/2 hrs
Escrima 1 hr
Lots of hitting drills with motion. Roof attack. Head motion. Roof attack on the swiss ball- part of head motion drills.

WT 1 1/2 hr
Reviewed 1st and 2nd SG requirements. Footwork, kicking, dan chi, 'street defense'.

Workout #3). 1hr
Upper body plyos
HFL level 1
4 exercises 9 sets

Front press
10x3
130 lbs (85% RM1)
90s ri

Hanging leg raises
5x6
60s ri

Lighter day than I planned.

Andrew

IRONMONK

06-06-2005, 01:10 PM

Faze,

dunno what's going on there. Are your hands the problem or your wrists. I use gloves, mainly so I don't tear open my hands. Try using gloves and wraps, and see if that helps, and maybe work the wallbag 4-5 days a week for a few months without protection. The wallbag and huen saos seem to teach the wrists to handle impact.

Andrew

Andrew,

Thanx for the tips

The pain was mainly felt when doing low punches and any punches done with shifting or stepping in movements.I think my skin on the knuckles would scrape alot and the pain was felt in the wrist and in the pinky knuckle/finger.

However I have been making sure to land my punches with correct alignment and it seems to have made a big difference.

I will be using bag gloves and wrist wraps to be on the safe side especially because i keep getting cuts on my hands.

Regards

Faze

p.s do you work as a doctor?where do you get the time to do so much training(skill & strength/conditioning work)?

AndrewS

06-07-2005, 07:34 AM

Today,

postcall. Ok night.

Workout #1). 1 1/2 hrs
Plyos- hfl lower body, level 2
7 exercises, 15 sets
lateral jumps kicked my *ss
In my rest intervals
heavy bag 4 rounds
dummy 4 rounds
long pole 3 rounds
Working on penetration step body mechanic w/ long pole thrusts- drop, keep the feet together to store, fire forward
did some light bodyflow for hip flexors, anterior tibialis

Workout #2).
Oly 1 1/2 hrs
Power cleans
45x5
95x5
133x5
155x5
183x3
183x3
183x3
183x3
183x3

Feeling better. Still need work on catch, but form better. Need to hover around this weight and work. Hitting a shade higher on the left on 2nd pull.

OH squats
45x5
45x5
72x5
110x3
127x3
150x3
150x3
150x3
150x3
150x3

Groove smoothed out with time. Probably wouldn't go up now- right hip tweaky, but drive felt more symmetric. Might drop down to a lower % rm1 by Prilepin next time out and do some more reps. Might go up on the powercleans and head for doubles.

Faze,

On the gloves/wraps thing- my 4th Tg senior advocates this too, and sifu Emin uses wraps on bag work, so you're in good company.

Yeah, I'm working as a doctor- I've been an attending out here in Cali for 5 years (moved out here to train). I have it easy now, 'cos I set things up for me to train. My first place in town was near the old school so I could hit 6-10 classes a week, then after that folded, I bought a house. Right now my gym is about 30 ft from my back door, so getting in 2-3 workouts a day is pretty easy on days when I've been in overnight or can break out early (and I have mats and a dummy which encourages visitors, plus my si-sok was teaching oly lifting out my garage for bit). Residency and med school were ugly- 6 hr round trip drives to Detroit to train with my sihing, living on rice and green onions to pay for gas, training from 9pm to 2am on too much coffee in a freezing basement, working out in the call room doing hours of turns. I've got it easy now.

Andrew

AndrewS

06-09-2005, 10:24 PM

Tuesday,

'rest'. It didn't work out that way.

Yesterday,

Sparring. Got some interesting things going with my low kicking and clinch in free rounds. Starting to find nice ways to fire hands, then kick to set up next hand shot while pressing in with someone who's avoiding my clinch. Overall fatigue is starting to show. Ate a bad shot to the head, stayed on the ball enough to tie up and keep going a bit before breaking to shake it off- don't want to develop bad habits of stopping when I eat a hard shot. Got caught with a knee to the bladder countering my headbutt- got greedy and didn't control the legs first. Way too tired. Too many weeks at work without a day off. Burned out, mood going. Haven't had more than 5 hrs sleep in a row in over 2 weeks- performance is suffering. Not happy.

Andrew