a_welch503 WORKOUT JOURNAL

[.V.]

Thanks bro, I'm a little behind schedule getting back on the horse. Had a lot on my mind and none of it was good for the last few weeks...interfered with healing a bit. I'll hopefully be able to do at least something tomorrow.

Thanks for stopping by.

[.V.]

I forgot to post that I was back. There have been a couple of inquiries as to if I was still alive. Going from post whore to nonposter. I'm alive. The SI joint is still hurting but I'm learning to control it like I eventually can with any other pain. I believe that all pain control is in the head because pain meds don't work so I don't take them.

I'm back in the gym. Doing the Bill Starr, Glenn Pendalay 5x5 intermediate program with ramped sets and a zig-zag progression. After over 3 weeks off it's pretty tough even with light weights. I need something like this though because my mind has been in a bad, dark place for the last month and pushing the weights in the gym is helpful.

Current training is 5x5 one day on/one day off. Cardio every other off day consists of a high intensity/moderate intensity kungfu workout that ends with HIIT bag work.

I'm not antisocial and haven't ran away. I just don't feel much like posting lately.

Everyone take care.

[gymgirl]

nice to see you back. i was wondering where you went. hope you are feeling 100% soon. take care of yourself.

[Eric_B]

I think you'll really like the 5x5 program. It's been one of my favorite programs and I've made a lot of gains with it. Here's hoping for success and good health.

[seraph]

glad to hear your back, ill be stopping in seeing whats going on, go slow :

[.V.]

Thank you my friends for your support.

Last two workouts were exactly the same as this one except for each set was 20lbs lighter for #1 and 10lbs lighter for #2.

11-26-2006
5x5
Squat.........95, 105, 115, 125, 135
Dead.........115, 125, 135, 145, 155
Bench.....80, 90, 100, 110, 120, 130
Row.......80, 90, 100, 110, 120, 130
OHP...............55, 60, 65, 70, 75
Crunch............65, 70, 75, 80, 85
Pullup............20, 25, 30, 35, 40

Weights are pretty light right now. Nothing I can do about that but take the time to gradually get them up. This seems to be a common theme with my workouts. Reach a new level, lose it, then start over and work my way up again. Oh well, I'm not giving up.

At this point, I'm convinced that sometimes it is better when one hurts to just work through the pain, not around it. Sometimes physical pain is just a manifestation of something else going on. Last night, at work there was a brief slow spell and I got to thinking about the stuff that's been bugging me lately and got bilateral muscle spasms in both lats, right next to the spine and out to below the scapulae. It was still pretty painful today but I risked it and worked out anyway. It was a good workout and the pain reduced during BB Bent Over Rows of all things.

[F_Mac]

Good to have you back Andy................workout looks good. I have no doubt you'll be back to 100% soon.

[.V.]

11-28-2006

A different kind of workout today. Concentrated soley on accuracy and power with my strikes. No punch out or speed kicking drills on the bag.

Cardio came from moving quickly from one technique to the next focusing on hitting just the right targets for desired effect from any angle and from the ground, using hands, feet, knees, or elbows to effectively strike the pneumogastric sheath, heart, trachea, or prostate.

This workout was about an hour until my chain that holds the bag broke when I delivered the most perfect heart strike of my life. I'll have to replace it before next MA workout.

I'm also working on changing my recent angry, depressed attitude to properly focused rage. Interestingly after some time of meditation and perfect focus on the workout all the pain of the last month went away like magic. I found the "shut off" switch I've been looking for.

Oh yeah, I'm eating enough again. Forgetting to eat for a week was a bad idea. I still have no appetite, but the calories are going down.

Daily food is back to:
Milk 6 cups
Whey 6 scoops
Bananas 3
Apples 2
Chicken breasts 2
Corn 1.5 cups
Beans 1.5 cups
Steak 8 ounces
Baked potato 1 medium
This seems to be enough. I'm able to workout effectively, have enough energy to do the things I have ahead of me, and maybe improve myself. If I pick up a bit of fat from this...I actually couldn't care less.

Nice workout.

What is the striking surface of your bag made of? How much does it weigh? Are you striking with bare hands and feet?

Feels good to hit a bulls-eye. Did you ever do much makiwara training?

Glad you are feeling better. Have a great day!

[.V.]

Thanks.

Heavy canvas stuff.

It's A home made 150 lb bag.

Usually I'd wear bag gloves and ring shoes. For now I'm training with bare hands, wearing jeans, and the boots I'll be fighting in.

Yes, I have two of them in the back of my training area. One wrapped with leather, the other with rope. I don't use them every workout though. They don't fit well with many of the non linear techniques of kungfu - especially the way I do it, but coming from my shotokan roots I can't get completely away from the strong, linear strikes and use them for target practice and to toughen my hands.

Yeah, the perfect puch feels absolutely awesome.

[tim_mcf]

Can you share the details of construction on your heavy bag please? I'm thinking about getting or making one for my home gym once the durn building is actually constructed...long story...but I know nothing about heavy bags other than:

1. They're heavy and bag-shaped
2. You're supposed to kick and punch them

I saw a link about making a heavy bag:

http://angelsknifepage.20m.com/custom.html

Is that kind of what you did?

Sorry about the hijack.

[.V.]

I did it similar to the "adjustable weight sandbag" that you described before.

I took some old wool army blankets, an old canvas/nylon Army Duffel thing, and some sand. I stuffed it with blankets and sand until it was the desired weight. As it gets abused and packs down, I pull out the sand - stuff in more blankets and strategically place the sand throughout it so the weight is evenly distributed. I used a chain and carabiner to lock the holes at the top together and hang it from the overhead hook. The first time, I just filled it with sand and it was over 300lbs...more than I could lift into position. The rule of heavy bag work is, "if you can't hang it, you can't use it." Another holdover from my earlier shotokan days. I've got one that's just filled with wool blankets for my girls to work with.

I made it with free stuff that I already had a long time ago because I was broke. It's still holding up but has had to have the chain replaced a couple of times.

[.V.]

11-28-2006
5x5
Squat......85, 95, 105, 115, 125
Dead.....105, 115, 125, 135, 145
Bench......80, 90, 100, 110, 120
Row........80, 90, 100, 110, 120
OHP...........50, 55, 60, 65, 70
Crunch........60, 65, 70, 75, 80
Pullup........15, 20, 25, 30, 35

Weird dropping the weight and keeping the same sets/reps on the 4the workout. Next time will be a repeat of last time, then the time after will get heavier.

Bag workout 1 hour - these will be 3 days on, 1 day off for a while. Not doing HIIT portions every time though. Today was another LST workout concentrating on speed, precision, and power. Did NOT break the new chain today. Got a heavier welded chain this time. I don't think Bruce Lee could have broken it. I'll be getting a new speedbag this weekend. Was going to work it today too but it won't hold air anymore. Kicking the speedbag is excellent for making the legs more nimble and improving balance, although high kicks are useless in real life.

[tim_mcf]

although high kicks are useless in real life.

Well, they're sexy, and you could argue that makes them "functional" from an evolutionary standpoint.

I've kicked a speed bag before. I think its great coordination and flexibility training.