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#Post#: 2360--------------------------------------------------
Re: Nails Log
DIR By: Nails
Date: July 3, 2019, 7:54 am
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Wednesday 03rd July 2019
X Band Rows
x 25 reps
x 25 reps
x 25 reps
Band Overhead Extensions
x 25 reps
x 25 reps
x 25 reps
A1 Rows
60kg x 10 reps
80kg x 5 reps
90kg x 5 reps
110kg x 5 reps
120kg x 5 reps
A2 Bench Press
bar x 25 reps
60kg x 5 reps
80kg x 5 reps
100kg x 5 reps
120kg x 1 rep
A3 Dragon Flag Progressions
x 5 reps
x 5 reps
x 5 reps
x 5 reps
x 5 reps
B1 Rows
120kg x 5 reps
120kg x 5 reps
120kg x 5 reps
120kg x 5 reps
120kg x 5 reps
B2 Reverse Band Bench Press
130kg x 8 reps
130kg x 8 reps
130kg x 8 reps
130kg x 8 reps
130kg x 8 reps
Lunch
Band Pull Aparts
HTML https://www.youtube.com/watch?v=iO1jVFEgtQ4
HTML https://www.youtube.com/watch?v=z3jQTLUXlVw
HTML https://www.youtube.com/watch?v=aBki2mB0aCA
#Post#: 2370--------------------------------------------------
Re: Nails Log
DIR By: dirtyvest
Date: July 3, 2019, 10:47 am
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So all your A and B sets done as a superset so to speak, then.
#Post#: 2372--------------------------------------------------
Re: Nails Log
DIR By: Newcy
Date: July 3, 2019, 10:56 am
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That's actually a horrendous story, needs a damn good hiding.
Your school sounds pretty weird mate.
Chin up, I think you're handsome.
#Post#: 2385--------------------------------------------------
Re: Nails Log
DIR By: Nails
Date: July 3, 2019, 12:58 pm
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--- Quote from: dirtyvest link ---
>
> So all your A and B sets done as a superset so to speak, then.
>
--- End Quote ---
Yeah, A1 + A2 + A3 is one set, each exercise is done back to
back with minimal rest. Then I take 90 seconds rest between sets
which includes the time it takes to add or remove plates. Its 90
seconds regardless. It doesn't matter if I'm ready or not., when
its go time then I go.
This was a pretty grueling setup initially but after a few weeks
I adjusted and now I can get a lot more work in, in less time.
Theres also a significant cardio benefit which is all part of
it.
#Post#: 2386--------------------------------------------------
Re: Nails Log
DIR By: Nails
Date: July 3, 2019, 1:02 pm
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--- Quote from: Newcy link ---
>
> That's actually a horrendous story, needs a damn good hiding.
Your school sounds pretty weird mate.
> Chin up, I think you're handsome.
>
--- End Quote ---
In all honesty it just seemed normal at the time and while it's
a bit of a horror story I view it with humour. Things like that
don't really both me, my Mrs always tells me I'm too laid back.
Shes probably right but I'm not going to get myself worked up
over it lol.
#Post#: 2388--------------------------------------------------
Re: Nails Log
DIR By: dirtyvest
Date: July 3, 2019, 1:09 pm
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That's all pretty unforgiving.... I guess individually there is
a good rest period so local fatigue isn't an issue
#Post#: 2395--------------------------------------------------
Re: Nails Log
DIR By: Nails
Date: July 4, 2019, 2:55 am
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--- Quote from: dirtyvest link ---
>
> That's all pretty unforgiving.... I guess individually there
is a good rest period so local fatigue isn't an issue
>
--- End Quote ---
On a pressing day I always pair with something antagonistic, so
rows with bench press or chin ups with press. Then add
something that stresses my core. On dead lift day I like to use
something that will get my hips moving and approximate the right
pattern. At the moment it's band good mornings but other
options would be pull through, KB swings or kneeling oly lifts.
On squat and deadlift day I favour core exercises that target
rotation or at least put focus on the obliques.
Squat day has the least thought, I plan on changing that but its
just sort of all thrown in together right now.
Like you say local fatigue is usually not an issue but
systemically the cardio and recovery mount up fast. It's almost
like heavy interval training. This style has had a huge impact
on my ability to display strength while under fatigue. I used
to be able to fight at full power for about 30 seconds and then
there would be a nose diver and power would fall off a cliff.
Now that doesn't happen. I can usually keep throwing full power
strike for as long as I need too.
#Post#: 2398--------------------------------------------------
Re: Nails Log
DIR By: Brett
Date: July 4, 2019, 4:58 am
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You pay a lot of attention to core mate which is something I’ve
been lacking in the past. Is this just to support those bigger
lifts or more for martial arts or both?
School PE teacher sounds like a right knob. I have similar
stories one in particular I was doodling patterns in a pad and a
teacher went off at me saying “do you know what that symbol
means? The deaths of thousands of innocent people!” Made a right
rant about it. I realise now she thought it was a swastika but I
remember it definitely wasn’t as that pattern is clearly
ingrained in my minds eye now.
Oh the fun I would have if I could do it all again as a child
with my adult brain. I would push so many teachers into meltdown
lol
#Post#: 2401--------------------------------------------------
Re: Nails Log
DIR By: JayBoy
Date: July 4, 2019, 7:26 am
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Did you get any luck on joining the deadlift comp?
#Post#: 2505--------------------------------------------------
Re: Nails Log
DIR By: Nails
Date: July 8, 2019, 7:03 am
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--- Quote from: Brett link ---
>
> You pay a lot of attention to core mate which is something
I’ve been lacking in the past. Is this just to support those
bigger lifts or more for martial arts or both?
>
> School PE teacher sounds like a right knob. I have similar
stories one in particular I was doodling patterns in a pad and a
teacher went off at me saying “do you know what that symbol
means? The deaths of thousands of innocent people!” Made a right
rant about it. I realise now she thought it was a swastika but I
remember it definitely wasn’t as that pattern is clearly
ingrained in my minds eye now.
>
> Oh the fun I would have if I could do it all again as a child
with my adult brain. I would push so many teachers into meltdown
lol
>
--- End Quote ---
It's a bit of both tbh, having a strong core absolutely
translates into more weight on the bar but it also means force
production for punches and kicks as well as protection from
strikes. Don't get me wrong a hard well timed gut strike will
likely wind or cause breathing difficulties regardless of how
much muscles you have but it's a lot damn worse when you're weak
and recovery takes longer.
Rather than pure strength I'd say breathing and bracing is key.
There is no point having super strong abs and not bracing.
Learning how to properly use a braced position and breathing
into it will be a game changer for most, that's usually an
instant PB. I would advice everyone to practice bracing first
and foremost, then breathing, then core strength. Or course you
can do all of these together without waiting for the other other
but that's my order of precedence
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