9/3 Weights:
Power Cleans 24
Squats 34
Back Ext 2*8
2hrs Hakido & Sparring
Recovered well from the tempo. I think i finally got the hike out of my legs. 
Anyways, due to Sparring tonight, i decided to take it easy running and drop some of the weights volume.
Plan for now: Next week will be a testing week then the week after will be a week of active rest. After that, i will start my fall quarter macrocycle. More on my yearly plan later.
9/4 Uphill Tempo 290 sec, 2 60 sec
Weights: Bench 24
Chins 2 8
Later: .5 hours Martial Arts
Yesterday’s sparring was excellent, everything was in place. Today’s work felt good, although my hip flexors were a little tight from yesterday. Unloading is going well. I think that i will have a good base for the next cycle.
9/5 SE 500,400,300 (ouch)
.5 hour throwing (hapkido) drills
9/6 Tempo (and watching my brother PR at a XC meet)
9/7 Rest
Well, on friday an old friend called up and asked if i wanted to do a track workout. So, when we got to the track, we decided on doing a 5,4,3 depletion because it was one of our favorite workouts from HS. It was very painful and i pulled my calf at the end, but it was fun. I love masochistic workouts. After a thorough massage, i haven’t noticed my calf, so i think everything is fine.
On Sat, i watched my brother run at a XC meet in Alamosa, CO. He PRed by a lot and was smiling the entire race . Its his senior year, so i hope he has a good time.
9/8 Speed time
2X (150,100,50) walk back slow between each rep and 2+ min rest between sets.
later…
1.5 hours hapkido
abs
Speed felt good today. I didn’t have a watch out, so i can be more specific. All in all, i am fully recovered from friday’s workout and my calf isn’t giving me any problems, so thank goodness.
9/10 Tempo, well sort of…
3kicking circuit
3striking circuit
3throwing circuit
310 dips
3*10 Pullups
abs
This is a bit different than my usual tempo day because i have an evaluation in my hapkido class tomorrow and i want to be fresh. Fully recovered from speed work yesterday.
Well, i have finally have a use to post to this again because i have two new goals. I found a meet at my hometown in june and i have a hapkido test with Grandmaster (my first time testing in front of him, since he lives in korea) in june as well. So i am pulling out the stops, fixed my diet (see other post) and have redesigned my training with two things in mind: the 400m and hapkido…
finish of second week of 3-1-1
4/9
Warmup
Accelleration workout
prone start 50’s *6
Deadlift 32 @ 305
GHR 18
abs circuit X2
later in day…
1 hr hakido:throwing tech and weapons work
Sat 4/10 Tempo at altitude
10*200m very easy
Went up to the mountains over this weekend, decided to take tempo easy today because of the altitude shock
Sun 4/11
Accelleration
8 X ~40-50m up slight hill, long rest
Abs and BW stuff since i am away from the weightroom
1 hr Hapkido (falling technique and throws)
These went pretty well despite it being pretty hot outside. I think that my “stepping over” drills are starting to pay off. My form feels a lot more relaxed now and all workout seems easier and faster.
Falls are feeling better too…
Mon 4/12
1 hr hapkido (forms slowly)
Since i am driving back to school early today, i am using today as my rest day. All is feeling well, except the sneaky feeling that a lab report is going to take forever to finish…
4/13 Tempo 10 * 150 very easy
Weights:
bench 33
Dips 314
Pullups+ 35
Rows 35
ABS
1 hr hapkido
Something feels really tight beneigh by quads, so i took it easy on tempo. Finally got it loosened tonight, so no problems. SE tomorrow should be fun…
4/14 SE
2X 300 w. long rest
Squats 32
GHR 25
later… 1 Hr Hapkido (Locks)
The track felt amazing today. Despite not getting the best sleep last night, my intervals were only .5 second apart!!! Although i didn’t PR for the first interval today, the improvement of the second interval is still gratifying.
Tempo
10X100 easy
Bench 3/2/2
Dips 3x8
pullups 3/5
rows to chest 3/5
abs
1 hr hapkido (striking)
All in all a good day, bench felt light on the first set so i upped the weight by 10 lbs. Tempo felt good, but i think i need to go back to the tempo/martial arts tempo stuff i was doing last quarter…we shall see
4/16 Max V
5* flying 30’s
Deadlift 32 @ 300
GHR 25
abs
1hr hapkido (striking and weapons)
the workout felt good today, depite it being the first max V this quarter, all in all a good day.
4/17 Speed Endurance
5 altitude landings
32120m (30 sec rest btw 120s, 4 minutes btw sets)
3*Kicking sprints
20 Dips
20 Pullups
abs
4/18 Rest
Good workout, but the altitude landing made me sore today. I think that my speed during endurace training is getting better…
4/19 Unloading Week (weights) Acceleration day
50s (1xprone start,1x “kneeling” start, 2xJumping starts)
(all weights are at last week’s values for less volume)
Power Snatch 22
Squat 22
GHR 15
leg raises 28
Abs
1 hr hapkido (forms)
An ok day, nothing really great but nothing bad. I really like these mixed start workouts. Frankly they are lots of fun. This is looking like a good unloading week.
On a side note, my forms went much easier and crisper today…
4/20 Tempo
6*100
bench 24
dips 210
pullups 210
rows 24
abs
.5 hr hapkido (forms)
Today felt bad. This morning was the first morning i nearly two and a half months that i woke up not feeling like training. Hence, i cut volume on everything more than i would usually do on an unloading week. The reason for this is definately stress, had my second midterm of the first round of the quarter today, which probably didn’t help. (Although i am pretty sure i did well on it). oh well, hopefully SE tomorrow will be better. If worst comes to worst, i can break out the slayer and that should shock my system into a good SE workout :).
4/21 SE
2*300 with long rest in between
1 hr hapkido (weapons and response drills)
Well, it was raining this morning (so much for sunny socal), so i wasn’t able to bike in on time and i missed the first bus to campus trying to put my bike away. Despite the lack of time for weights, it still was a good workout. Felt pretty good although the extra humidity from the rain made sweating feel icky. (yes, i am from NM where there is dry heat and only dry heat). Times were consistance with the last few weeks. I think this means that my plan to step up the SE distances next week to ~425-500s still seems like a good idea.
What does everyone else think?
Is there any other info that would be helpful to add to each journal entry?
4/22 Active Rest
Due to the stress of lab yesterday afternoon, i decided to take the day off so i can be fresh for tomorrow’s workout. Anyways, since i have the time, i am going to outline my plan for the following weeks. Starting next week i will begin to bump up the distance on the SE runs. This will start at 500,300 for the next 2 wks then go to 2*500 for the 2wk after that.
Then on my Mon and Fri workouts, i will switch to MaxV work, starting with flying 30s then after two or three weeks working up to flying 50s.
Saturdays will remain a Speed Endurance-esque workout, with distance increasing over the next few weeks as well.
This sould take me through my next unloading week (~4wk counting that week) when i will start bridging weights into a maintenance phase.
4/23 Sparring!!!
Forms
10x Striking “sprints”
Sparring intervals X*2min round
5x kicking “sprints”
Deadlift 22
GHR 24
Abs (heavy)
Got my sparring day in today, everything went great. I am countering much better now especially with groundwork and throws. Conditioning was great, strength was as well. I think my weakness today was in the transition to the ground, i will have to do more shooting drills. Anyways, a good end to an unloading week. Tomorrow i should do some speed endurance (running) and next week i can start the hvy lifting again and MaxV work.
Quote of the day
"Tu n’es pas un serieux, Tu es un champignion!’
(from le Petit Prince, i hate GEs)
4/24 MaxV and Plyos
35 Drop jumps from 50% height
4flying 30s on grass
120 dips
215 pullups
abs stuff
It was nice to do fast stuff today, but i think i might be getting sick. A little phlem in the throat, but it seems to be clearing up over the day. Hope that i get over it soon because i am really looking foward to next weeks workouts :).
4/25 rest, hammies feel sore
4/26 MAxV
4*flying 30s
squat 1*2
abs(volume)
1hr hapkido (forms)
Hamstring feels like !$#!. Not too badly damaged just really sore. I decided to be careful and back everything off. Didn’t feel it too bad in the 30s, but i noticed a sick list in my squat so went straight to abs. I should know better than to keep doing a workout when my tonus in the hammies is way too high. Oh well, time to start rereading the hammy threads to avoid further damage…
4/27 no running/weights
1 hr Hapkido (light forms)
Slept in today because i wanted to make sure that i am getting enough sleep after i felt bad yesterday. Hammy feels better today, did some light jogging and i couldn’t feel anything wrong. Muscle feels fine, no knots and the tonus is uniform throughout the muscle. Maybe i was paranoid yesterday, but i am pretty sure that i didn’t pull it badly if i did at all. My current theory is that i fried one of the support muscles in the hip kicking yesterday (fried as in filled it with trigger points etc) and that caused my list when squatting.
I think that i am going to do SE tomorrow as planned, but i am definately going to use a longer warmup just to make sure i am not doing anything too stupid…