The "Look! Look at my cool workout!" thread

[Prince_Alarming]

Planning my next training cycle, this one will be more consistent/straight-forward. I just call it a "deadlifts, dips+chins (chinups) cycle". Cutting out superfluous exercises and keeping it super simple. Just those with higher volume than I'm used to. Maybe a couple of quick accessory exercises at the end. Deadlifts on each of the two days will alternate between heavy (3-6 reps) and lighter (6-15 reps). Deadlifts reeeeally tax me hard so trying to manage that haha.

Sounds awesome, have you read David Groggins? He gives some good advice on chins and dips. The other thing to bear in mind is that bodyweight exercises like chins and dips seem generally to be tolerated at much higher volumes and frequency than, say, deadlifts.

 

[_Simon_]

Sounds awesome, have you read David Groggins? He gives some good advice on chins and dips. The other thing to bear in mind is that bodyweight exercises like chins and dips seem generally to be tolerated at much higher volumes and frequency than, say, deadlifts.

No I haven't! Was looking for this Groggins fellow but you may have meant Goggins . Ahh yes definitely, even though those exercises feel pretty taxing they're in a different league to deadlifts.

 

[Prince_Alarming]

No I haven't! Was looking for this Groggins fellow but you may have meant Goggins . Ahh yes definitely, even though those exercises feel pretty taxing they're in a different league to deadlifts.

The thing to do is probably one heavy deadlifting session and one optional one where you work with lighter weights for more reps, at a guess

 

[Prince_Alarming]

Warmup: Leg swings in all 3 positions

Main part:
3 turkish getups each side @10kg
1 turkish getup each side@20kg
1 pushup on dumbbells
pinan nidan
2 pushup on dumbbells
pinan shodan
3 POD
Pinan sandan
4 POD
pinan yondan
5 POD
pinan godan
6 POD
Naihanchi
7 POD
Taeguek yuk jan
8 POD
Kushanku
1 turkish getup each side @ 20kg

 

[Prince_Alarming]

Quick morning session
3x:
1 chin (max reps, sadly)
1 minute rest

all the pinans, naihanchi and seishan

 

[Prince_Alarming]

Tired last night after dragging wood up a hill all day
1 knuckle pushup, walk across the room, 2 knuckle pushups pushups, etc up to 7 (known as a ladder)
5 Turkish getups/side @10kg
all the pinans
10,000 total steps

 

[Prince_Alarming]

Yesterday, 11,000 steps and run through all kata I know once, frogg stand for 1 total minute

Today:
Too wet to walk, yellow weather warning in force
Warmup: I call it the karate technical warmup, which I'd like to share composed of:
General mobility: leg swings in all postitions and marching arms, until midly fatigued did 10 each
Initial pulse raiser: jumping jacks, until mildy fatigued, did 40
Specific mobility: knee raises, lying leg snaps, roundhouse chabers, roundhouse leg snaps, 10 to start with, aiming for 40-100 each eventually,
Final warmup: 3 turkish getups @ 10kgf, usually do stepping exercises as well but could not be ersed

Main workout:
I basically rotate through a very small number of exercises, once it stops working I will move on to something mildly more elaborate
ladder up to 8 knuckle pushups
5s itups
2 Turkish getups @20kg. the aim is to hit 5 reps a set rather than 5 total reps, then step it up to 25kg
pinans
2 Turkish getups @20kg
stretch round 1 composed of straddle position stretches, forward bend position streches, all held for 1 min, bound angle pose
kushanku, naihanchi, seishan, chinto, passai, taeguek yukj jang
1 Turkish getup @20kg
3x1 chins, 45 seconds rest between reps. The idea is to progress by graudally lowering the rest interval. This works great until you hit about 9 reps, which is my aim atm

Cool down: put dumbbells away, stretching round 2 composed of straddle position stretches, forward bend position stretches, bound angle pose, lying hero pose/seishan, downward and upward dog, all held for 1 min

 

[Prince_Alarming]

I always default to this workout. It requires little motivation, contains its own warmup and covers all the bases.
2 mins warmup- alternate cross body toe touches
2 mins alternating single arm hang clean and bent presses (my pet lif)
1 minute ab exericse- in this case ab wheel rollouts
1 minute pushups
6 minutes alternating kata and dumbbell swings with same dumbbell as the presses
Beat the sugar out of my bag

 

[Prince_Alarming]

'test' day to see how I'm progressing.
2 minutes of generally rocking out to 'money for nothing' by dire straits as warmup
1 set of 11 single arm clean @press/side @25kg
Pushups to failure- got 25
one of the worst miles every run by a human being- 10:07
ran through all the kata I know once

OK it's clear I have a lot of a way to go to regain my fitness.

 

[Prince_Alarming]

Ordinary boring workout apart from the warmup. I call it my 'karate technical warmup', consisting of the following:

General mobility:
3 sets of 10 leg lifts, front sides and rear
marching arms

pulse raiser:
40 triple straight punches in low horse stance
a little shadow boxing

Specific mobility:
40 knee snaps/side from roundhouse position, holding on to wall for support
20 move to roundhouse kick chamber/side, chambering over a chair back
a few roundhouse kicks
40 knee lifts
40 knee extensions from lying on mat/side
a few straight kicks
stepping exercise: 40 steps/side going from shizen hontai to jenkutsu

Final pulse raiser: perform a few turkish getups with a light 10kg dumbbell and pushups to much less than failure

 

[Prince_Alarming]

Developing my standard 'go to' workout for the next 3 months of training to get myself into shape.

Karate technical warmup

5 Turkish getups/side @10kg
All the pinans
2 Turkish getups @ 20kg
Naihanchi, taekguek yuk jang
1RM Turkish getup: 25kg. Could probably have done a double
Passai, seishan
7 diamond 'tricep' pushups
8 regular pushups
8 double width pushups
Kuishanku, Chinto

Streching in straddle, forward bend, butterfly, seishan, upward and upward facing dog positions

2 chins

OK so it lasted longer than I thought it would. The problem is that the karate technical warmup lasts 15-20 mins, making it a bit long for a warmup, but it also involves important technical exercises to improve quality of movement, so it's justifiable to spend longer on it. I was expecting this workout to clock in at 30 mins or so, but it dragged out to about 45. Maybe that works better as a 2-3 times a week workout anyway. The pushup drills didn't take all that long, so maybe next time I'll work on just repeating them a few times. I'll be doing all sorts of different pushup drills anyway. Descending sets from 10 might work better. I might also collapse the time involved by doing sets of pushups right after the Turkish getups. I have an ab wheel I want to use too.

Trying a 30kg TGU next time. The long term goal is 40 kilos which seems to be about what trained athletes do. It also happens to be about slightly more than half of the ideal weight for my height. The ultimate goal for the pushups is 50 with good form, which is about my gold standard for starting training again. I did regular knuckle pushups to failure the other day and got 24, which is slightly less than half of what I need. I'm aiming for 10 chins at the end of this program.

The idea is to make this workout into workout A and my couch to 5K sessions workout B, and follow the pattern ABA BAB over 2 weeks as a minimum. That way I do strength training 3 times every two weeks as Stuart McRoberts recommends. It's a minimum. There'll be an optional extra run or two runs every week, depending on my work schedule.