Stoke the Forge

[hammer_2020]

What with injury and a week of vacation(during which I didn't manage to do anything beyond daily intuflow), my previous training cycle was rather derailed. Now that I've more or less fully recovered, I'm climbing back on the bandwagon with much the same goals as before, but I've decided to rediscover my taijiquan as well, which I haven't been doing in a while.

[hammer_2020]

Day #1: Low Intensity - Taijiquan, BJJ, Prasara


IntuFlow

Master routine x 1


Taijiquan

Chen Taijiquan Old Form First Set x 2, one on each side


BJJ - 1hr class


Prasara

Flock of Pigeons x 3

Tumbleweed x 3


Remarks: Despite - or perhaps because of - a week, off, mirror-side performance in taijiquan continues to improve. I still get a little side confusion from time to time, but transitions and range of motion have all improved. Am pretty much in the late associative stage of motor learning for the mirror side now after just a couple weeks of mirror side training. BJJ skills haven't deteriorated too much, surprisingly, though fight-specific conditioning has somewhat. Ribs still hurt a little in some yoga poses, mostly when rotating through plough and bridge. Rather stiff on the whole - will need to do lots of daily yoga compensations in addition to my two dedicated prasara days.

[hammer_2020]

Day #2: Low Intensity - Taijiquan, BJJ, Prasara


Intu-Flow®

Master routine x 1


Taijiquan

Chen Taijiquan Old Form First Set x 2, one on each side


BJJ - 1hr class


Prasara

Forest x 1

Spider Monkey x 1

Diving Dolphin x 1

Flock of Pigeons x 2



Remarks: I've realised that my hips are my Achilles' heel, so I've decided to focus intensely on pigeon poses for my yoga and focus on flock of pigeons, diving dolphin and tumbleweed for both my yoga days, doing the other two flows just once to keep them grooved. Found myself completely running out of gas after BJJ today, though, so had to stop before I was done.

[Coach Larson]

Hey James!

Great start for your new program!
Looking forward to seeing your moderate and high intensity days.

[hammer_2020]

Nice to hear from you, Jeff!

As requested, here comes moderate day. My high days will be rather predictable - I love Tacfit Prime too much to ever willingly put it down :D

Day #3: Moderate Intensity - Strength Supersets



Intu-Flow®

Master routine x 1


BJJ - 1hr class


Strength Supersets

1.) KB C&J/Bruiser One-hand Swing to Shoulder Squat

Resistance: 32kg/45lbs

Reps: 5/6 (each side)

Sets: 2


2.) Handstand pushup/Bruiser One-Hand Side Swings

Resistance: Bodyweight (assisted handstand)/45lbs

Reps: 6/6 (each side for swings)

Sets: 2


3.) Ring Pullups/Ring Dips

Resistance: Bodyweight

Reps: 6/5

Sets: 2


4.) Negative Pistols

Resistance: Bodyweight, one leg eccentric, two legs concentric

Reps: 6 each side

Sets: 1


Compensations

Various yoga asanas and deep Intu-Flow® movements.


Remarks: Decided to continue in the same thread as my previous strength days. Bruiser-handling skills are as good as they've ever been, possibly even better. Can't remember when swinging it has been more effortless.

Kettlebell skills with the 32kg, however, are definitely deteriorated, though they did pick up with the second set, as they tend to. Will take it slow and rebuild them gradually.

Handstand pushups are improving - am getting closer to the Holy Grail of hair-to-ground. Arms feel strong for overhead pressing. Pullups and dips on the rings are severely deterioriated, however. It seems that the moment I turn my back on these things for five minutes, I have to rebuild them from scratch.

Rolled with a blue belt in BJJ today and managed to achieve positional dominance in the top game. Bottom game still needs work, though, particularly the half-guard.

[sakinney]

... mirror-side performance in taijiquan continues to improve. I still get a little side confusion from time to time, but transitions and range of motion have all improved. Am pretty much in the late associative stage of motor learning for the mirror side now after just a couple weeks of mirror side training.

My first Tai Chi teacher had a bit of a mean streak, I suppose, after learning the basic form, to progress you had to:
* do left-sided and right-sided versions (which is how I'm reading your 'mirror side')
* do the form backwards (as if running a movie backwards)

He was also fond of 'mix': calling out postures randomly, and expecting the transitions to be as seamless as if the form was really structured that way.

In self-preservation, I took to practicing the form in a particular way: I would insert a posture in between every posture in the form (so the form would go 1-2-3-2-4-2-5-2, etc.) Over time I would have developed a transition from every posture to every other posture....)

Sorry to interrupt, back to your training log.

[hammer_2020]

Hahaha, not a problem at all, sakinney! Interesting story there. I certainly haven't heard of doing the form backwards before - your teacher *did* have a mean streak!

That bit about randomly inserting postures, however, does remind me of long kata training in some kenjutsu styles, like Katori Shinto Ryu. Students begin by practicing the two-man forms in a very structured fashion, and then the teacher will begin introducing random elements from other forms, forcing the student to react on the fly. Over time, more and more randomisation takes place until practice essentially becomes free-form and yet very controlled randori.

[hammer_2020]

Day #4: High Intensity - TacFit Alphats



Intu-Flow®

Master routine x 1


TacFit Alpha - 20/10

1.) CB Swipes @ 15 lbs (beta): 7, 7, 7, 7, 7, 7, 7, 7

2.) Ring Pull @ Lawnmower (beta): 10, 10, 7, 7, 7, 7, 6, 7

3.) Pullups @ Pullup (alpha): 4, 4, 3, 3, 3, 4, 3, 3

4.) Box Jump @ Hop Over (alpha): 8, 5, 5, 5, 6, 6, 6, 6


BJJ - 1hr class



Compensations

Various yoga asanas and deep Intu-Flow® movements.


Remarks: Starting over again from the top of the TacFit ladder. Overall, performance has improved in both numbers and technique, particularly in box jumps, which I was having trouble with just two weeks ago. Pullups, on the other hand, are still slow to improve, but they're always hard to do after an intense series of ring pulls.

[hammer_2020]

Day #5: High Intensity - TacFit Bravo

Intu-Flow®

Master routine x 1


TacFit Bravo - 4/4/1

1.) KB Goblet Squat @ Throw and Catch (alpha, 16kg): 40 reps @ 4 mins

2.) Paralette Press @ Swinging Plank (alpha): 21

3.) Mat Relay @ Shrimp (alpha): 7

4.) Gama Cast @ 45lbs (alpha): 12



BJJ - 1hr class



Compensations

Various yoga asanas and deep Intu-Flow® movements.


Remarks:

[hammer_2020]

Day #6: Zero Intensity - Systema

Intuflow

Beginner routine x 1

Master routine x 1 (after class)


Systema Training - Beginner Introductory Class

Training Objectives


- Introduction to Systema basics: building structure, basic breathwork, rolling and falling


- Applications of structure in evasion, absorption and power generation versus empty hand and blade


- Psychological implications of bladework in training for empty hand


- Basic step-sparring


Warmup and Conditioning


- Slow squat - 30s down and up


- Slow pushup - 30s down and up

- Basic rolling and falling

Structural Drills


- Basic partner pushing drill, progress to passing the wave


- Pushing drill with blade


- Basic structural breaks to takedown


Evasion Drills


- Zombie walk drill with empty hand

- Zombie walk to shadow

- Zombie walk to structural takedown


Slow Sparring


- One-step sparring - defend and counter versus single simple attack, with active use of upper body only


Remarks:

[Coach Larson]

Looking good!

[hammer_2020]

Thanks Jeff :D

Day #7: Zero Intensity - IntuFlow

Intuflow

Master routine x 1


Remarks:

[hammer_2020]

Day #8: Low Intensity - Taijiquan, BJJ, Prasara


Intu-Flow®

Master routine x 1


Taijiquan

Zhuanggong Exercises

Chen Taijiquan Old Form First Set x 2, one on each side


BJJ - 1hr class


Prasara

Flock of Pigeons x 3

Diving Dolphin x 3

Tumbleweed x 3


Remarks:

[lorenzodamarith]

hello,

hammer_2020, way to get back on that horse! will have some questions for you on the i.m.

later amigo

thanks

[hammer_2020]

Day #9: Low Intensity - Taijiquan, BJJ, Prasara


Intu-Flow®

Master routine x 1


Taijiquan

Zhuanggong Exercises

Chen Taijiquan Old Form First Set x 2, one on each side


Prasara

Spider Monkey x 3

Forest Flow x3

Flock of Pigeons x 1


BJJ - 1hr class

Remarks:

[hammer_2020]

Day #10: Zero Intensity - Intu-Flow®

Intu-Flow®

Master routine x 1


Remarks: Am generally low on energy and left knee was hurting quite a bit standing up in guard yesterday, so I've decided to take the day off heavy training. Will resume with moderate day tomorrow and high the day after.

[hammer_2020]

Day #11: Moderate Intensity - Strength Supersets



Intu-Flow®

Master routine x 1


Strength Supersets

1.) KB C&J/Bruiser One-hand Swing to Shoulder Squat

Resistance: 32kg/45lbs

Reps: 5/6 (each side)

Sets: 2


2.) Handstand pushup/Bruiser One-Hand Side Swings

Resistance: Bodyweight (assisted handstand)/45lbs

Reps: 6/6 (each side for swings)

Sets: 2


3.) Ring Pullups/Ring Dips

Resistance: Bodyweight

Reps: 6/6

Sets: 2


Compensations

Various yoga asanas and deep Intu-Flow® movements.


BJJ - 1hr class

Remarks: KB form was rather bad on the first set and improved significantly on the second, as usual. No overall improvement noted. Bruiser handling likewise seems stable. Some improvement on handstand pushups, likewise ring pullups and dips. May add a third set to the latter two next time around. Knee joint soreness rather persistent today, so I decided to leave out pistols.

[hammer_2020]

Day #12: High Intensity - BJJ, TacFit Charlie


Intuflow

Master routine x 1


BJJ - 1hr class


TacFit Charlie - every minute, on the minute

1.) CB shoulder park squats @ 15 lbs (delta): 5/5

2.) Quad Gecko (gamma): 5/5

3.) Ring Rollout (alpha): 5


Rounds @ 20 mins: 20


Cooldown

Various yoga asanas.


Remarks:

[hammer_2020]

Day #13: Zero Intensity - Intu-Flow®

Intu-Flow®

Master routine x 1


Remarks:

[hammer_2020]

Day #14: Zero Intensity - Intu-Flow®

Intu-Flow®

Master routine x 1


Remarks:

[hammer_2020]

Day #15: Low Intensity - Taijiquan, BJJ, Prasara


Intu-Flow®

Master routine x 1


Taijiquan

Zhuanggong Exercises

Chen Taijiquan Old Form First Set x 2, one on each side


BJJ - 1hr class


Prasara

Flock of Pigeons x 3

Diving Dolphin x 3

Tumbleweed x 3


Remarks:

[hammer_2020]

Day #16: Low Intensity - Taijiquan, BJJ, Prasara


Intu-Flow®

Master routine x 1


Taijiquan

Zhuanggong Exercises

Chen Taijiquan Old Form First Set x 2, one on each side


Prasara

Spider Monkey x 3

Forest Flow x 3


BJJ - 1hr class


Prasara

Flock of Pigeons x 1

Tumbleweed x 1


Remarks:

[hammer_2020]

Day #17: Moderate Intensity - Strength Supersets



Intu-Flow®

Master routine x 1


Strength Supersets

1.) KB C&J/Bruiser One-hand Swing to Shoulder Squat

Resistance: 32kg/45lbs

Reps: 5/6 (each side)

Sets: 2


2.) Handstand pushup/Bruiser One-Hand Side Swings

Resistance: Bodyweight (assisted handstand)/45lbs

Reps: 6/6 (each side for swings)

Sets: 2


3.) Ring Pullups/Ring Dips

Resistance: Bodyweight

Reps: 6/6

Sets: 2


Negative Pistols

Reps: 6/6

Sets: 2


BJJ - 1hr class, 30mins no-gi rolling afterwards


Compensations

Various yoga asanas and deep Intu-Flow® movements.



Remarks:

[hammer_2020]

Day #18: High Intensity - TacFit 'E', BJJ



Intu-Flow®

Master routine x 1


BJJ - 1hr class


TacFit Echo - As many rounds as possible in 20mins

1.) Lunges @ split switch (beta): 21

2.) Spinal rocks @ knee drop (alpha): 13

3.) Sprawl @ Frog Swim (beta): 8

4.) KB fig. 8 @ 24kg (beta): 5

Rds @ 20mins: 4 (finished round 5 two minutes later)


Compensations

Various yoga asanas and deep Intu-Flow® movements.



Remarks:

[hammer_2020]

Day #19: Zero Intensity - IntuFlow


intuFlow

Master routine x 1


Remarks: Left vastus medialis and hip adductors are bruised and somewhat swollen from my partner digging his shin into it for almost an hour at training yesterday. Also didn't notice it earlier, but I seem to have mildly strained my right ankle as well, so I've decided to take today off heavy training to be ready for the fight club tomorrow.

[lorenzodamarith]

Left vastus medialis and hip adductors are bruised and somewhat swollen from my partner digging his shin into it for almost an hour at training yesterday. Also didn't notice it earlier, but I seem to have mildly strained my right ankle as well, so I've decided to take today off heavy training to be ready for the fight club tomorrow.

hello,

hammer_2020.....

the first rule about fight club is, you don't talk about bruised vastus medialis and hip adductors in fight club.....

feeling any better yet?

thanks

[hammer_2020]

Much better, Lorenzo! I just need to develop the grappler's callus over all my squishy, vulnerable nerves!


Today's Training Here. (http://valhallatrainingsystems.blogspot.com/2010/05/saturday-morning-fight-club-standup.html)

Also did an IntuFlow master-level routine by myself after class.

[lorenzodamarith]

hello,

hammer_2020, that is a nice blog! will be subscribing there!

come to the states..... we'll have you in grapplers calluses in no time at all.... heeheeheeheehee!!!!

thanks

[hammer_2020]

How can I refuse? ;)


Day #21: Zero Intensity - Intu-Flow®


Intu-Flow®

Master routine x 1


Remarks:

[hammer_2020]

Day #22: Low Intensity - Taijiquan, BJJ, Prasara


Intu-Flow®

Master routine x 1


BJJ - 1hr class


Prasara

Flock of Pigeons x 3

Diving Dolphin x 3

Tumbleweed x 3


Remarks: My last day of work at the gym I've been with for 2+ years now, so I was constantly getting interrupted by stuff and didn't have time for taijiquan.

[hammer_2020]

Day #23: Low Intensity - Taijiquan, BJJ, Prasara


Intu-Flow®

Master routine x 1


Taijiquan

Zhuanggong Exercises

Chen Taijiquan Old Form First Set x 2, one on each side


Prasara

Spider Monkey x 3

Forest Flow x 3


BJJ - 1hr class


Prasara

Flock of Pigeons x 1

Diving Dolphin x 1


Remarks: That's the last time I carry around two clubbells all around town all day for work. Until I get my vehicle - bodyweight and rings/ROPE only!!!

[lorenzodamarith]

hello,

hahahahahahahaha! hammer_2020, figured something like that would happen! used to carry a set of clubbells in a bag with gi's for workout after grappling.

yeeeeeeaaaaaaahhhhno.

won't be doing THAT again any time soon!

thanks

[hammer_2020]

Yup, learned my lesson all right!

Day #24: Moderate Intensity - Strength Supersets



Intu-Flow®

Master routine x 1


Strength Supersets

1.) KB C&J/Bruiser One-hand Swing to Shoulder Squat

Resistance: 32kg/45lbs

Reps: 5/6 (each side)

Sets: 2


2.) Handstand pushup/Bruiser One-Hand Side Swings

Resistance: Bodyweight (assisted handstand)/45lbs

Reps: 6/6 (each side for swings)

Sets: 2


3.) Ring Pullups/Ring Dips

Resistance: Bodyweight

Reps: 6/6

Sets: 2



Compensations

Various yoga asanas and deep Intu-Flow® movements.



Remarks: Work precluded me going to BJJ today. Also left out the pistols, since knees were a little tender from nonstop pounding the pavement all day yesterday.

[hammer_2020]

Day #25 - TacFit Echo Mod

IntuFlow

Master routine x 1


Tacfit Echo Mod - 90/30 x 2

1.) Frog Swim (in place of M-ball shot): 14, 14

2.)Quad Press @ Clapping: 40

3.) Gym Ring Pull @ Lawnmower: 15/10, 10/15 (reversed side order)

4.) CB Shield Cast @ 45lbs: 10, 7

5.) Mat Relay @ Forward Tank: 3, 3


Compensations

Various yoga asanas and deep Intu-Flow® movements.


Remarks: Work again has prevented me from going to BJJ training today. Had to replace medball shots with frog swims as my medballs haven't arrived yet. A different training environment certainly makes a difference, too. Between the outdoor heat and toxic fumes blowing over from the construction site across the street, my RPE went through the roof. Also, the surface I was doing mat relays on was a lot more slippery than what I'm used to, hence the much lower numbers today as I couldn't find much purchase for moving forward.

[hammer_2020]

Day #26 - High Intensity: FlowFit

Warmup

Intuflow Master routine x 1


Flowfit

16 rounds in 20 minutes


Remarks: Original intention was to do Tacfit Foxtrot today, but Echo has left my lats, biceps and posterior delts strangely fatigued, so I decided to do Flowfit, which I haven't touched in a while. Speed and technique held up well in the initial 8 minutes or so, and then fatigue set in sharply and it became a struggle to continue to the 20th minute while maintaining RPT. Definitely something I will work on at length next cycle.

[hammer_2020]

Today's Training Here (http://valhallatrainingsystems.blogspot.com/2010/06/saturday-morning-systema-bridge-and.html)

AS usual, did my master-level Intu-Flow® after class.


EDIT: Added in the bladework that we did after strikes! Trust me to forget after less than a day!

[hammer_2020]

Day #27 - Zero Intensity: IntuFlow

Master routine x 1

[hammer_2020]

Day #28 - Zero Intensity: Intu-Flow®

Master routine x 1


Remarks: A little under the weather today, so I decided to take an extra day off heavy work.

[hammer_2020]

Day #29: Low Intensity - Taijiquan, Prasara


Intu-Flow®

Master routine x 1


Taijiquan

Chen Taijiquan Old Form First Set x 2, one on each side


Prasara

Flock of Pigeons x 3

Tumbleweed x 3


Remarks:


EDIT: Oops! There was no BJJ in there, so I removed it from the title.

[hammer_2020]

Day #30: Low Intensity - Taijiquan, Prasara


Intu-Flow®

Master routine x 1



Prasara

Spider Monkey x 3

Forest Flow x 3

Diving Dolphin x 3


Taijiquan


Chen Taijiquan Old Form First Set x 2, one on each side




Remarks:

[hammer_2020]

Day #31 - Moderate Intensity: FlowFit, BJJ


Warmup

IntuFlow Master routine x 1



FlowFit

Level 4, 16 rounds in 20 mins


BJJ - 1 hr class


Compensations

Various asanas and deep IntuFlow movements.


Remarks: Being on the road away from my equipment a lot these days, I have decided to throw in some FlowFit on my moderate days to get back in practice, since I haven't done FlowFit in a while - want to make that elusive 20 rounds in 20 minutes!

[hammer_2020]

Day #232: Moderate Intensity - Strength Supersets



Intu-Flow®

Master routine x 1


Strength Supersets

1.) KB C&J/Bruiser One-hand Swing to Shoulder Squat

Resistance: 32kg/45lbs

Reps: 5/6 (each side)

Sets: 2


2.) Handstand pushup/Bruiser One-Hand Side Swings

Resistance: Bodyweight (assisted handstand)/45lbs

Reps: 6/6 (each side for swings)

Sets: 2


3.) Ring Pullups/Ring Dips

Resistance: Bodyweight

Reps: 6/6

Sets: 2



Compensations

Various yoga asanas and deep Intu-Flow® movements.



Remarks: Kettlebell handling has improved to a small but significant degree. Left-side shoulder stabilisation and overall strength still remains deficient, though.

[hammer_2020]

Day #33 - Zero Intensity: Intu-Flow®

Master routine x 1


Remarks: Gearing up for some changes to the order of my training days in the coming week. Decided to throttle down a bit to let the last of the overtraining aches and twinges burn off.

[hammer_2020]

Day #34 - Zero Intensity: Intu-Flow®

Master routine x 1


Remarks:

[hammer_2020]

Day #35: Low Intensity - Taijiquan, Prasara


Intu-Flow®

Master routine x 1


Taijiquan

Zhuanggong Exercises

Chen Taijiquan Old Form First Set x 2, one on each side

Prasara

Flock of Pigeons x 3
Tumbleweed x 3


Remarks:

[hammer_2020]

Day #36 - Moderate Intensity: FlowFit®®


Warmup

Intu-Flow® Master routine x 1



FlowFit®®

Level 4, 19 rounds in 20 mins


Remarks: Almost there! Just one round shy of an even 20 today. My technique is catching up to my conditioning quite rapidly, though fluctuating RPE and RPT tells me it's not quite stable yet.

[hammer_2020]

Day #37 - Zero Intensity: Intu-Flow®

Master routine x 1


Remarks:

[HereBeADragon]

what kind of progression scheme are you using for your flowfit practice?

[hammer_2020]

Rounds for time. I'm due for re-cert this year and I haven't done FlowFit in a while, so I want to be sure I'm ready ;-)

[hammer_2020]

Day #38: Low Intensity - Taijiquan, Prasara


Intu-Flow®

Master routine x 1


Taijiquan


Chen Taijiquan Old Form First Set x 2, one on each side

Prasara

Spider Monkey x 3


Remarks: Return of insomnia plus a very busy day meant that I almost wanted to downgrade today to no-intensity, but a slight surge of energy towards the end of the day allowed me to get in my taijiquan and Spider Monkey. Feeling somewhat better now.

[hammer_2020]

Day #39: Moderate Intensity - Strength Supersets



Intu-Flow®

Master routine x 1


Strength Supersets

1.) KB C&J/Bruiser One-hand Swing to Shoulder Squat

Resistance: 32kg/45lbs

Reps: 5/6 (each side)

Sets: 2


2.) Handstand pushup/Bruiser One-Hand Side Swings

Resistance: Bodyweight (assisted handstand)/45lbs

Reps: 6/6 (each side for swings)

Sets: 2


3.) Pullup Density Sets

Resistance: Bodyweight

Total Reps: 25

Total Rest Pauses: 3 (at 10 reps, 15 reps and 20 reps)



Compensations

Various yoga asanas and deep Intu-Flow® movements.



Remarks: Decided to switch things up today with a pullup density set as I've been neglecting basic strict pullups lately and my total volume has suffered as a result. 25 straight has been my all-time record so far, so I'd like to break the 30 barrier with a density cycle on my moderate days. Managed to finish 25 total with 3 rest pauses today. Will see how I do next time around.

[hammer_2020]

Day #40: High Intensity - TacFit Foxtrot

Warmup

IntuFlow Master routine x 2 (once in the morning and once in the afternoon before training)


TacFit Foxtrot - reps for time

1.) Pullups @ kipping: 50

2.) KB push-press @ 24kg: 50/50

3.) CB Clockwork Squat @ 45lbs: 50

4.) Plyo Squat Jump @ Jumpover: 50


Time @ completion: 60mins


Cooldown

Various asanas and deep IntuFlow movements.


Remarks: Time has deteriorated on Foxtrot, but having had absolutely no sleep the night before might have had something to do with it. Must remember to put a towel over the rough wooden scaffold I'm currently using to do pullups until my bar arrives - managed to rip the skin off a blister on my finger.

[hammer_2020]

Day #41: Zero Intensity - IntuFlow


Intu-Flow® Master routine x 1

[hammer_2020]

Day #42: Low Intensity - Taijiquan, Prasara


Intu-Flow®

Master routine x 1


Taijiquan



Chen Taijiquan Old Form First Set x 2, one on each side

Prasara

Flock of Pigeons x 3

Diving Dolphin x 3

Tumbleweed x 3


Remarks:

[hammer_2020]

Day #43: Moderate Intensity - Strength Supersets



Intu-Flow®

Master routine x 1


Strength Supersets

1.) KB C&J/Bruiser One-hand Swing to Shoulder Squat

Resistance: 32kg/45lbs

Reps: 5/6 (each side)

Sets: 2


2.) Handstand pushup/Bruiser One-Hand Side Swings

Resistance: Bodyweight (assisted handstand)/45lbs

Reps: 6/6 (each side for swings)

Sets: 2


3.) Pullup Density Sets

Resistance: Bodyweight

Total Reps: 25

Total Rest Pauses: 2 (at 8 reps and 18 reps)



Compensations

Various yoga asanas and deep Intu-Flow® movements.



Remarks: Kettlebell handling was rather bad in the overheads today. Shoulders seem unstable in open-chain overheads, for some reason, despite my obssessive checking of shoulder pack each rep. Left-side rack hasn't been very good, either, though better than last session. Bruiser handling has improved significantly, particularly in grip control for side swings. Handstand pushups have likewise improved. Pullup density is vastly improved, though I suspect tape over the rough wood I am using for a bar may have had something to do with it. Am confident of completing at least 20 reps next time around, or even 25. Will throw in a ring dip density set as well once I hit 25 pullups.

[Coach Larson]

You're a BEAST, James!

[hammer_2020]

Thanks, Jeff. Woken up long before I intended to to fetch my dad to the clinic this morning, I mostly felt like a three-toed sloth :D

Hopefully, I will be reporting a straight 25 or even 30 pushups next time around. It's my ambition to match and exceed the record set by an old school friend - 50 straight pullups!

To be honest, though, after I hit 30, I'll be focusing a lot more on achieving the full muscleup. Nothing wrong with a little extra volume, though!


Day #44 - Zero Intensity: IntuFlow

Master routine x 1


Remarks:

[hammer_2020]

Day #45: Low Intensity - Taijiquan, Prasara


Intu-Flow®

Master routine x 1


Taijiquan

Zhuanggong exercises

Chen Taijiquan Old Form First Set x 2, one on each side

Prasara

Spider Monkey x 3

Forest Flow x 3


Remarks: My body seems determined to sabotage me. Completely sleepless night last night. Power generation in taijiquan today was rubbish, but everything else seemed fairly decent. Yoga has improved somewhat, particularly side crow pose and Forest flow overall.

[hammer_2020]

Day #46 - Moderate Intensity: FlowFit

Warmup

IntuFlow Master routine x 1


FlowFit

Master level

21 flows @ 20 minutes


RESET drills to cooldown


Remarks: FOOOOOOOO!!!! (http://www.inewscatcher.com/timages/01660f0549ccf69abb1d2d363e33c4f2.jpg) Almost finished the 22nd flow, but the clock hit zero just as I was getting started on the upwards dog press. Anyway, I've hit my initial target for FlowFit. Am tempted to continue grinding for reps, but instead, I will more or less maintain this pace while working on my RPT, which dropped rather lower than I would have liked today (as low as a 6 or even 5). RPE was high but manageable - 8++.

[hammer_2020]

Day #47 - High Intensity: TacFit Alpha

Warmup

IntuFlow Master routine x 1


TacFit Alpha - 20/10

1.) CB Swipes @ 15lbs: 7(lowest score)

2.) Ring Pulls @ Lawnmower: 6 (lowest score)

3.) Pullups @ kipping: 2 (lowest score)

4.) Plyo Box Jump @ jump-over: 5 (lowest score)

Cooldown

RESET Drills

Remarks: I've decided to focus for a while on the first six cycles of TacFit as these are where all the foundational exercises are. Had to rush off to work after work, so I didn't have time for a Prasara cooldown today, unfortunately.

[hammer_2020]

Day #48 - Zero Intensity: IntuFlow

Master Routine x 1


Remarks: Insomnia has been back with a vengeance lately. Have slept maybe five hours in the past 72. Last night seemed a bit better, but body is still resistant to falling asleep.

[hermanchauw]

Day #46 - Moderate Intensity: FlowFit®

Warmup

Intu-Flow® Master routine x 1


FlowFit®

Master level

21 flows @ 20 minutes


RESET drills to cooldown


Remarks: FOOOOOOOO!!!! (http://www.inewscatcher.com/timages/01660f0549ccf69abb1d2d363e33c4f2.jpg) Almost finished the 22nd flow, but the clock hit zero just as I was getting started on the upwards dog press. Anyway, I've hit my initial target for FlowFit®. Am tempted to continue grinding for reps, but instead, I will more or less maintain this pace while working on my RPT, which dropped rather lower than I would have liked today (as low as a 6 or even 5). RPE was high but manageable - 8++.
Great job bro!

[hammer_2020]

Day #49: Low Intensity - Taijiquan, Prasara


Intu-Flow®

Master routine x 1


Taijiquan



Chen Taijiquan Old Form First Set x 2, one on each side

Prasara

Flock of Pigeons x 3

Diving Dolphin x 3

Tumbleweed x 3


Remarks:

[hammer_2020]

Day #50: Moderate Intensity - Strength Supersets



Intu-Flow®

Master routine x 1


Strength Supersets

1.) KB C&J/Bruiser One-hand Swing to Shoulder Squat

Resistance: 32kg/45lbs

Reps: 5/6 (each side)

Sets: 2


2.) Handstand pushup/Bruiser One-Hand Side Swings

Resistance: Bodyweight (assisted handstand)/45lbs

Reps: 6/6 (each side for swings)

Sets: 2


3.) Pullup Density Sets

Resistance: Bodyweight

Total Reps: 25

Total Rest Pauses:0


Compensations

Various yoga asanas and deep Intu-Flow® movements.



Remarks: Once again - FOOOOOOOOOOOO!!!! (http://www.inewscatcher.com/timages/01660f0549ccf69abb1d2d363e33c4f2.jpg) Finally, after years of neglect, I've regained my all-time record for strict pullups. Mindgames played an important part in today's performance as I tend to mentally run out of gas in things I find challenging. Instead of counting from 1 to 20, I counted in sets of 5, which I found more bearable. Form did deteriorate by the end of the fourth set of 5, and I kicked a bit for the last 2 or 3 reps. But now that I'm over the mental hump, shoring up performance shouldn't be a problem. Will stick to this number for a while and add a ring density set to bring my upper body pressing up to speed.

In other news, shoulders were really, really unhappy in overhead position today for some reason. Shoulder pack was hell to maintain and very nearly tweaked my left rotator cuff jerking the KB overhead. Pressure of the bell on the left radial nerve has been bugging me ever since I started up in kettlebells and all the training and form clinics I've done have never really caused it to go away. The bell applies pressure in the exact same spot on my right radius and it doesn't hurt anywhere near as much. I starting to think my nerves are just misplaced for KB lifting on my left arm.

[hammer_2020]

Day #51: Zero Intensity - IntuFlow



Intu-Flow®

Master routine x 1

[hammer_2020]

Day #52: Low Intensity - Taijiquan, Prasara


Intu-Flow®

Master routine x 1


Taijiquan



Chen Taijiquan Old Form First Set x 2, one on each side

Prasara

Spider Monkey x 3

Forest Flow x 3


Remarks: Spider Monkey performance was good overall today. Shoulders still feeling a little off, though.

[hammer_2020]

Day #53 - Moderate Intensity: FlowFit®®

Warmup

Intu-Flow® Master routine x 1


FlowFit®®

Master level

20 flows @ 20 minutes


RESET drills to cooldown


Remarks: Started off at a slower pace today, the intent being to pace myself and maintain technique over the 20 minutes rather than start off in a mad sprint and plod over the finishing line like I did last week. Strange thing is, fatigue set in round about the same point and I was only marginally better towards the end than before. RPE was about the same as last week - 8++. RPT only a little better, round about 6.5 to 7.5. Of course, a change in mats did make a difference, as this one was a lot narrower and smaller overall and had a different feel, which took some getting used to.

[hammer_2020]

Saturday's Training (http://valhallatrainingsystems.blogspot.com/2010/07/systema-saturday.html)

[hammer_2020]

Day #54: Zero Intensity - Intu-Flow®



Intu-Flow®

Master routine x 1

[hammer_2020]

Day #55: Low Intensity - Taijiquan, Prasara


Intu-Flow®

Master routine x 1


Taijiquan



Chen Taijiquan Old Form First Set x 2, one on each side


Biomechanical Exercise

Forward spinal roll

Back breakfall into backward spinal roll


Prasara

Flock of Pigeons x 3


Tumbleweed x 3


Remarks: Right-side fajing in taijiquan was rather bad today. Odd, considering that's my good side. Prasara without foam mats was rather dicey and I decided to leave out Diving Dolphin today. Have bought a large number of interlocking foam mats, so that should solve the problem once and for all.

EDIT: Added in some basic ground engagement I had forgotten to mention earlier. Realised last saturday that I'd neglected to stay on top of that skill set for some time and was a little rusty.

[hammer_2020]

Day #56: Moderate Intensity - Strength Supersets



Intu-Flow®

Master routine x 1


Strength Supersets

1.) KB C&J/Bruiser One-hand Swing to Shoulder Squat

Resistance: 32kg/45lbs

Reps: 5/6 (each side)

Sets: 2


2.) Handstand pushup/Bruiser One-Hand Side Swings

Resistance: Bodyweight (assisted handstand)/45lbs

Reps: 6/6 (each side for swings)

Sets: 2


3.) Pullup Density Sets

Resistance: Bodyweight

Total Reps: 25

Total Rest Pauses:1 (at 15 reps)


Negative Pistols Density Set

Resistance: Bodyweight, one leg on eccentric, two legs on concentric

Total Reps: 10 each leg

Rest Pauses: Alternating sets of 5


Compensations

Various yoga asanas and deep Intu-Flow® movements.



Remarks: Had a nagging headache from a tweaked neck that may have come from doing Prasara on a hard floor yesterday. Shoulders were still not very happy and left side radial nerve pressure still unabated, though technique today was at its best yet. Handstand pushups hitting a plateau but still improving. May be time to add a rep. Pullup strength decreased noticeably - hit the wall and had to take a rest-pause at 15 or risk failure. Decided not to add the ring dip density cycle due to the neck and shoulder issues. Pistols have actually improved somewhat, possibly due to improved hip mobility from consistent prasara practice. May be able to do a complete pistol by next week or the week after.

[hammer_2020]

Day #57: Zero Intensity - IntuFlow


Intu-Flow®

Master routine x 1

[hammer_2020]

Day #58: Low Intensity - Taijiquan, Prasara


Intu-Flow®

Master routine x 1


Taijiquan



Chen Taijiquan Old Form First Set x 2, one on each side

Prasara

Spider Monkey x 3

Forest Flow x 3

Diving Dolphin x 3


Remarks:

[hammer_2020]

Day #59 - Moderate Intensity: FlowFit®®

Warmup

Intu-Flow® Master routine x 1


FlowFit®®

Master level

21 flows @ 20 minutes


RESET drills to cooldown



Remarks: Seem to be finding my pace better today. Despite low energy from a really bad night's sleep and a dyspnea-plagued start, I found my NIEE point fairly quickly - round about the 5th flow - and from there on out, it was simply a question of pushing through fatigue to the end of 20 minutes. Technique was a little better - average 7 - than before and end-stage fatigue not quite as bad.

[hammer_2020]

Day #60 - High Intensity: TacFit Charlie, Systema

Warmup

IntuFlow Master routine x 1

TacFit Charlie - Every minute, on the minute

1.) CB Shoulder squat @ 15lbs: 5

2.) Base Switch @ Continuous: 5/5

3.) Ring Press @ Rollout: 5

Rounds @ 20mins: 17


Saturday Morning Fight Club (http://valhallatrainingsystems.blogspot.com/2010/07/saturday-morning-systema-bridge-and.html)


Remarks: Decided to take Charlie up a notch today and did it with base switches, since my new clubs are going to be at least a fortnight more in coming. Wasn't sure I could make the timing at first, but the first five or six rounds were okay. Fatigue kicked in soon after, though, and it became a struggle to make timing each round. Took each missed minute off to RESET before plunging back into the fray.

[hammer_2020]

Day #61 - Zero Intensity: IntuFlow


IntuFlow Master routine x 1

[hammer_2020]

Day #62: Low Intensity - Taijiquan, Prasara


Intu-Flow®

Master routine x 1


Taijiquan



Chen Taijiquan Old Form First Set x 2, one on each side


Ground Engagement

Forward and back spinal rolls from standing position



Prasara

Flock of Pigeons x 3

Diving Dolphin x 3

Tumbleweed x 3



Remarks:

[hammer_2020]

Day #63: Moderate Intensity - Strength Supersets



Intu-Flow®

Master routine x 1


Strength Supersets

1.) KB C&J/Bruiser One-hand Swing to Shoulder Squat

Resistance: 32kg/45lbs

Reps: 5/6 (each side)

Sets: 2


2.) Handstand pushup/Bruiser One-Hand Side Swings )sophisticated to one-hand side semis in second set)


Resistance: Bodyweight (assisted handstand)/45lbs

Reps: 6/6 (each side for swings)

Sets: 2


3.) Pullup Density Sets

Resistance: Bodyweight

Total Reps: 25

Total Rest Pauses:1 (at 20 reps)


Negative Pistols Density Set

Resistance: Bodyweight, one leg on eccentric, two legs on concentric

Total Reps: 10 each leg

Rest Pauses: Alternating sets of 5


Compensations

Various yoga asanas and deep Intu-Flow® movements.


Remarks: One-hand side semis were considerably more challenging than one-hand side swings. Among other things, timing the hip recruitment is something that needs further work. Attempted a full pistol on each side today, but, while the ROM is deeper than before, the full movement is still elusive.

[hammer_2020]

Forgot to mention yesterday that kettlebell handling was a LOT better. Could have been due in part to choice of bell, since i picked the one I had painted a rough matte, which made for a better grip. The handle on this one is also better shaped (cast iron bell). Still some left shoulder deficiency, but that got much more manageable by the second set. In all, it seems my nervous system has finally grooved it in. In any case, I've finally gotten my set of pro-grade bells, so I'll be working mostly with those. The cast iron stuff is still good for strongman odd object lifting, though.

[hammer_2020]

Day #64 - Zero Intensity: Intu-Flow®


Intu-Flow® Master routine x 1

[HereBeADragon]

Looking good James! I was curious thou do you do Taijiquan as a martial art, fitness tool or a combination of the two?

[hammer_2020]

Both, Brian. I treat it both as a moving meditation to balance out my autonomic nervous tone and as an activity-specific sophistication of intuflow that lets me work on mobile grounding, postural flow and power generation. My other martial arts training lets me translate these traits into combative applications. That said, I *have* been planning to look up my teacher for private push hands lessons lately. I haven't done a lot of push hands in the past because of knee issues, so I'd like to work on that aspect of the art more.

[HereBeADragon]

OK when I heard taijiquan I was thinking you might be doing something like this. http://www.youtube.com/watch?v=eIc5NIfrnJs

[hammer_2020]

That's pretty much the idea! I drill this kind of stuff during my fight training ;)

[HereBeADragon]

Ya that was an intense demo. If I could find that in my area I would definitly sign up!

[hammer_2020]

It used to be very hard to find a good taijiquan teacher - particularly from a main trunk family lineage like the Chens - who taught in this manner. The current generation, however, is growing up with combatives and MMA all over the media and they're delving back into their combative heritage and updating it to stay current, which can only be a good thing. I remember meeting Chen Pengfei while visiting his father's house during my university days in Australia. He was only 16 at the time, but he shook the whole house with his fajing...and we're talking about reaction forces from punching air here!


Day #65: Low Intensity - Taijiquan, Prasara


Intu-Flow®

Master routine x 1


Taijiquan



Chen Taijiquan Old Form First Set x 2, one on each side



[B]Ground Engagement

Forward and backward spinal rolls


Prasara

Spider Monkey x 3

Forest Flow x 3


Remarks:

[hammer_2020]

Day #66 - Moderate Intensity: FlowFit®®

Warmup

Intu-Flow® Master routine x 1


FlowFit®®

Master level

22 flows @ 19:30 minutes


RESET drills to cooldown



Remarks: Energy was low yet again after another bad night's sleep (GOD DAMN, but I hate exterminators making a racket and poisoning the air first thing in the morning). In light of that and RPE shooting through the roof as a result, I'm surprised at today's performance. Fatigue kicked in early and never really faded into the background - the NIE equilibrium point never really kicked in. Technique fluctuated some, but I managed a 7-7.5 average. The worst, surprisingly, was the squat. Hip recruitment and leg drive were all right, but spinal alignment was often out of whack towards the later rounds. Everything else was fairly decent.

[HereBeADragon]

22 in 19:30 thats beastly! I can just barely manage to keep mine at under a minute at level 4. Good show!

[hammer_2020]

Thanks, Brian. Still need to work on keeping my RPT up, though!

Day #67 - Moderate Intensity: TacFit Delta, Systema


Warmup

IntuFlow Master routine x 1


TacFit 'D' - as many rounds as possible in 20 minutes


1.) Lunges @ Airborne: 21

2.) Spinal Rocks @ knee drop: 13

3.) Sprawl @ Quad: 8

4.) KB fig. 8s @ 24kg: 5


Rounds @ 20 minutes: 2


Hardwork Intro Class (http://valhallatrainingsystems.blogspot.com/2010/07/hardwork-class-16072010-distance.html)


Remarks: Can't honestly call today a high-intensity day, as I really wanted to work on my airborne lunges. Managed to more or less do them, but they too so much time that I was halfway through the third round when the clock went off. Finished off that round anyway, but didn't count it. Systemic intensity wasn't all that high due to the vastly reduced pace of the routine.

[hammer_2020]

Day #68 - Zero Intensity: IntuFlow

Intuflow Master routine x 1

[hammer_2020]

Day #69: Low Intensity - Taijiquan, Prasara


Intu-Flow®

Master routine x 1


Taijiquan



Chen Taijiquan Old Form First Set x 2, one on each side


Ground Engagement

Forward and back spinal rolls from standing position



Prasara

Flock of Pigeons x 3

Diving Dolphin x 3

Tumbleweed x 3



Remarks:

[hammer_2020]

Day #70: Moderate Intensity - Strength Supersets



Intu-Flow®

Master routine x 1


Strength Supersets

1.) KB C&J/Bruiser One-hand Swing to Shoulder Squat

Resistance: 32kg/45lbs

Reps: 5/6 (each side)

Sets: 2


2.) Handstand pushup/Bruiser One-Hand Side Swings

Resistance: Bodyweight (assisted handstand)/45lbs

Reps: 6/6 (each side for swings)

Sets: 2


3.) Pullup Density Sets

Resistance: Bodyweight

Total Reps: 25

Total Rest Pauses:2 (at 15 and 20 reps)


Pistols Density Set

Resistance: Bodyweight

Total Reps: 10 each leg

Rest Pauses: Alternating sets of 5


Compensations

Various yoga asanas and deep Intu-Flow® movements.



Remarks: Felt rather off-colour today due to a prolonged bout of chronic insomnia. Even so, energy seemed better today than before once I got started. Kettlebell handling has improved vastly - a combination of patient GTG and switching to pro-grade bells has made all the difference. Next time around, I should be quite comfortable adding at least two reps to each set. BRuiser handling was also decent, though I wanted to shore up my grip further before progressing fully to one-handed side-semis. Handstand pushups were good and finally recovered the pistol to about 90% full ROM today - one leg down and up. Pullups, however, were not so good today and had to rest pause twice to avoid pushing past the fatigue radar.


Today also begins my nutrition log, detailing my carb cycling diet. The plan is to have my diet track my training week, with low-carb days falling on days of lower intensity work and my two cheat days falling on a moderate and high-intensity day respectively. This week has been somewhat messed up due to unforseen circumstances, so my first cheat day comes tomorrow.


Lunch

Multivitamin, CoQ-10, fish oil, probiotic and antioxidant supplements.

Leftover bolognaise sauce with steamed fresh zucchini and shitake mushrooms, parmesan cheese and four hardboiled eggs.


Dinner

Steamed pork, lightly stir-fried vegetables.


EDIT: Added dinner.

[hammer_2020]

Day #71 - Zero Intensity: Intu-Flow®

Intu-Flow® Master routine x 1


Nutrition


Lunch

Soup noodles with vegetables, mushrooms and pork

Glutinous rice chicken (150gm serve)

Orange and guava


Dinner

International buffet at the Beaufort Sentosa. I don't kid around when I say I'm having a cheat day :D

[hammer_2020]

Day #70: Low Intensity - Taijiquan, Prasara


Intu-Flow®

Master routine x 1


Taijiquan



Chen Taijiquan Old Form First Set x 2, one on each side



Prasara

Spider Monkey x 3

Forest Flow x 3



Remarks: Was awake pretty much the whole night, so energy was low. That said, yoga was pretty good today, though taijiquan left some things to be desired in the realms of side confusion and overall flow.



Nutrition Log


Lunch

Lightly stir-fried spinach, beef stir-fried with red capsicums, hard guava and three lobes of mandarin orange for dessert



Dinner

Water cress, broccoli and capsicum stir-fry, pork rib and kidney bean stew

[hammer_2020]

Day #71 - Moderate Intensity: FlowFit®®

Warmup

Intu-Flow® Master routine x 1


FlowFit®®

Master level

24 flows @ 19:55 minutes


RESET drills to cooldown



Remarks: Insomnia continues to bite. Energy is very, very low, exacerbated by a noisy environment that refuses to let me sleep. Coping quite well with carbohydrate from two straight days of low-carb eating, however. My adherence to the Warrior Diet for about a year seems to have prepared me for longer periods of carbohydrate depletion. Have lost a fair bit of what has to be water weight, as fat doesn't go that fast.

In spite of low energy, today's FlowFit®® performance was the best yet. NIE equilibium point kicked in at about round 7. Technique was maybe a consistent 7.5 all the way, though squats were still rather bad towards the end, mostly because I kept letting form at the spine collapse under fatigue.


I'm starting to suspect I have some kind of herniation in my right vastus lateralis, though. During strenuous exercise through unusual ranges of motion, a small portion of the muscle just above the knee joint seizes up and starts to really hurt, feeling both painful and inflamed. I have to stop a while and rub it before it goes away. Had it for a number of years now, but I've never really paid attention to it until now. It's especially frustrating when it kicks in during timed protocols.

Will log nutrition later as I have to leave the house.



Nutrition Log


Breakfast

Supplements

Hard guava


Lunch

Omelette with two yellow capsicums, fresh mushrooms, dried anchovies, shrimp and scallops


Dinner

Stir-fried mustard greens with mushrooms, breaded pork cutlet in sweet bean sauce


Supper

Hard guava

[hammer_2020]

Day #72 - High Intensity: TacFit Echo, Systema

Warmup

IntuFlow Master routine x 1


TacFit Echo (modified) - 90/30x2


1.)Frog Swim: 21, 20

2.) Clapping Quad Hop: 32, 31

3.) Ring Lawnmower: 21(L), 18 (R)

4.) CB Shield Cast @ 45lbs: 7, 7

5.)Mat Relay @ forward tank (10m relays): 3, 3


Systema Saturday (http://valhallatrainingsystems.blogspot.com/2010/07/systema-saturday-24072010-fundamentals.html)


CST seminar prep class - Basic Intuflow and Flowfit


Nutrition Log

Lunch

Stir-fried vermicelli with vegetables and meat x 3 serves

Tuna and mushroom feuilette x 1

Chicken feuilette x 1


Dinner

Egg roti prata x 4 + curry

Mutton Briyani rice x 1

Mango lassi


Supper

Bowl of cherries




Remarks:

[hammer_2020]

Day #73 - Zero Intensity: IntuFlow


IntuFlow Master routine x 1


Nutrition Log

Lunch

Steamed broccoli, mushrooms and capsicums with garlic, herbs and olive oil

600gm grilled sirloin steaks


Dinner

Lightly stir-fried Iceberg lettuce

Lightly stir-fried asparagus with prawns

Braised pork ribs with fermented bean sauce

Deep-fried prawn and meat rolls

[hammer_2020]

Day #74: Low Intensity - Taijiquan, Prasara


Intu-Flow®

Master routine x 1


Taijiquan



Chen Taijiquan Old Form First Set x 2, one on each side



Prasara

Flock of Pigeons x 3

Diving Dolphin x 3

Tumbleweed x 3



Remarks:


Nutrition Log


Lunch

Omelette with two capsicums, fresh mushrooms, dried anchovies, shrimp and scallops

1 hard guava, small bowl of cherries for dessert


Dinner

Lightly stir-fried mustard greens

Stir-fried shabu-shabu beef with yellow capsicum

1 hard guava for dessert

[hammer_2020]

Day #75: Moderate Intensity - Strength Supersets



Intu-Flow®

Master routine x 1


Strength Supersets

1.) KB C&J/Bruiser One-hand Swing to Shoulder Squat

Resistance: 32kg/45lbs

Reps: 7/6, 6/6, each side

Sets: 2


2.) Handstand pushup/Bruiser One-Hand Side Semis

Resistance: Bodyweight (assisted handstand)/45lbs

Reps: 6/6 (each side for swings)

Sets: 2


3.) Pullup Density Sets

Resistance: Bodyweight

Total Reps: 30

Total Rest Pauses:5 (sets of 5 reps)


Pistols Density Set

Resistance: Bodyweight

Total Reps: 10 each leg

Rest Pauses: Alternating sets of 5


Compensations

Various yoga asanas and deep Intu-Flow® movements.


Nutrition Log


Lunch

Supplements

Sauteed beef with chinese cabbage, capsicums and mushrooms

Bowl of cherries


Dinner

Lightly stir-fried chinese cabbage

Minced pork sauteed with mature mung beans

Chicken cutlet in lemon sauce

Herbal broth with pork ribs

Hard guava

Bowl of cherries




Remarks: Overall performance was good today aside from some radial nerve issues on the left side during kettlebell cleans and overall strength-endurance issues in pullups, which led me to decide to start a new microcycle on that front and aim for 30 pullups. One-hand Bruiser side semis are still new territory for me and I'm getting used to the demands of the length of the Bruiser and the grip strength challenge on my rather deficient left side. I may have to do the exercise choked up at least halfway as I don't have the height to get proper hip snap otherwise. Pistols are improving steadily - butt to ground almost every rep with only minor lateral tibial plateau issues on the left leg.

On the nutrition side, today was supposed to be my cheat day, but as I have a large and rather indulgent dinner with a friend lined up tomorrow, I shunted it to tomorrow and fought the relatively minor carb cravings by eating some cherries, which we have in abundant supply at the moment.

[hammer_2020]

Day #75 - Zero Intensity: Intu-Flow®


Intu-Flow® Master routine x 1


Nutrition Log


Lunch (Cheat day!!!)

Soup noodles with cabbage, minced pork, fishcake, bean sprouts and hardboiled egg

3 slices of homemade pizza


Dinner


Mutton briyani rice with joint of mutton

Mutton murtabak - medium serve

Dahl lentil curry - 1 bowl

Mutton curry - 1 bowl

1 homemade chicken kebab

1 peach

3 handfuls of cherries

[hammer_2020]

Day #76: Low Intensity - Taijiquan, Prasara


Intu-Flow®

Master routine x 1


Taijiquan



Chen Taijiquan Old Form First Set x 2, one on each side


Prasara

Spider Monkey x 3

Forest Flow x 3



Nutrition Log


Lunch


Homemade chicken kebab

Diced lady's fingers with shrimp paste chilli

Chinese herbal broth with pork ribs

1 hard guava

1 orange



Dinner

Lightly stir-fried mustard greens, broccoli, carrot strips and yellow capsicums

Lightly stir-fried beef

4 hard-boiled eggs and feta cheese with olive oil and salt dip


Remarks: Hips are releasing remarkably well - best Forest flow performance yet. Some lateral tibial plateau pain, however - may have come from overreaching on my last moderate day. Spider Monkey performance was decent, though shoulders seem generally unstable, which means I have to lead with my eyes into each pose as my functional reserve for unstable positions is very small and will dump me on my bum if I don't pay attention.

[hammer_2020]

Day #77 - Moderate Intensity: FlowFit®®

Warmup

Intu-Flow® Master routine x 1


FlowFit®®

Master level

23 flows @ 19:59 minutes


RESET drills to cooldown

Nutrition Log

Lunch

5-egg omelette with zucchini, bell pepper, onion and dried anchovies, shrimps and scallops



Dinner

Lightly stir-fried watercress

Stir-fried pork and garlic chives

Otah (spicy malay fish cake)

1 hard guava

1 orange




Remarks:

[hammer_2020]

Day #78 - High Intensity: TacFit, Systema

Warmup

IntuFlow Master routine x 1


TacFit F - Reps for Time


1.) Pullups @ Kipping: 50 reps

2.) KB push press @ 24kg: 50 reps (each side)

3.) Plyo box jumps @ jump-over: 50 reps

4.) CB clockwork squats @ 35lbs: 50 reps (each side)

Time @ completion: 41 mins


Systema class training log (http://valhallatrainingsystems.blogspot.com/2010/08/systema-saturday-31072010.html)


Nutrition Log
Lunch

Stir-fried beef flat rice noodles - large serve

Honey sauce breaded pork ribs - small serve

Stir-fried rice vermicelli - small serve


Dinner (mum's birthday feast!)

Varying amounts of...

Assorted vegetables

Braised pork and mushrooms with gravy

Chicken curry

Roast duck and goose

Approx. 2 standard rice bowls of white jasmine rice

1 mantou (steamed chinese bun)

Several fresh peach slices

Seven glasses of california orange muscato


Remarks:

[hammer_2020]

Day #79 - Zero Intensity: IntuFlow


Intu-Flow® Master routine x 1


Nutrition Log


Lunch

Stir-fried beef with mushrooms, broccoli and bell peppers


Dinner

200gm tenderloin steak with mixed vegetables

1 peach

handful of cherries

[hammer_2020]

Day #80 - Low Intensity: Taijiquan, Prasara

Warmup

Intu-Flow® Master routine x 1


Taijiquan

Chen Taijiquan Old Form First Set x 2 (mirroring sides the second round)


Prasara Yoga

Flock of Pigeons x 3

Diving Dolphin x 3

Tumbleweed x 3




Nutrition Log


Lunch

5-egg omelette with chopped zucchini, shiitake mushrooms, 100gm smoked salmon and cheddar cheese


Dinner

Lightly stir-fried chinese cabbage

Long beans stir-fried with chilli and anchovies

Braised pork and hardboiled egg

Packet of blueberries

1 hard guava

[hammer_2020]

Day #81- Moderate Intensity: FlowFit®®

Warmup

Intu-Flow® Master routine x 1


FlowFit®®

Master level

22 flows @ 19:59 minutes


RESET drills to cooldown


Nutrition Log - Cheat Day!

Lunch

1 x serve of wonton noodles

1 x serve of mushroom and minced pork noodles

1 x serve of curry chicken noodles


Dinner

Lightly stir-fried spinach - small serve

Sliced pork stir-fried with garlic chives - small serve

Mixed vegetable omelette - small serve

Mutton dum briyani with curry - large serve

Chicken tikka with mint sauce - medium serve

Handful of blueberries

1 hard guava

[hammer_2020]

Day #82 - Zero Intensity: Intu-Flow®


Intu-Flow® Master routine x 1


Nutrition Log


Lunch

Deboned roast chicken leg

Large serve of lightly blanched mung bean sprouts with sliced chilli padi and fried onions

Hardboiled egg


Dinner

Lightly stir-fried water cress

Ladies' fingers stir-fried with fresh chilli and dried shrimp

Otah (malay spicy fish cake)

Chicken curry

Sliced papaya and pear and cherries

Remarks:

[hammer_2020]

Day #83: Low Intensity - Taijiquan, Prasara


Intu-Flow®

Master routine x 1


Taijiquan



Chen Taijiquan Old Form First Set x 2, one on each side


Prasara

Spider Monkey x 3

Forest Flow x 3



Nutrition Log


Lunch

300gm Stir-fried beef with broccoli, green capsicum, mushrooms and zucchini


Dinner

Stir-fried mustard greens, zucchini, red capsicum and carrot slices

Minced pork steamed with chinese preserved vegetables

1 hard guava

1 small packet blueberries

2 handfuls cherries

[hammer_2020]

Day #82- Moderate Intensity: FlowFit®®

Warmup

Intu-Flow® Master routine x 1


FlowFit®®

Master level

23 flows @ 19:59 minutes


RESET drills to cooldown


Nutrition Log

Lunch

Stir-fried mustard greens with carrot strips

Steamed mince pork with preserved vegetables

4 hardboiled eggs and small block gouda cheese with olive oil and salt dip


Dinner

Stir-fried mustard greens

Omelette with onions

Stir-fried beef with green capsicums

1 hard guava

1 small packet blueberries


Remarks:

[hammer_2020]

Day #83 - High Intensity: TacFit


Warmup

Intu-Flow® master routine x 1


TacFit 'A' - 20/10


1.) CB Swipes @ 20lbs: 7, 7, 7, 7, 7, 7, 7, 6

2.)Ring Pulls @ lawnmower: 6, 7, 7, 6, 5, 6, 6, 6

3.) Pullups @ pullup: 8, 4, 3, 4, 4, 3, 3, 3

4.) Plyo-box jumps @ jumpover: 7, 7, 7, 6, 5, 6, 7, 7


B]Nutrition Log [/B] - Cheat Day!

Lunch

Steamed brown rice

Stir-fried beef with onions

Stir-fried mustard greens with carrot strips

Mutton murtabak with curry - small serve


Afternoon Snack

Gelato - 1 scoop each of pomelo, hazelnut and butterscotch pecan flavours

Sliced peach, hard guava and water hyacinth fruit


Dinner

Steamed Brown rice - small serve

Baby bak choy sauteed with gouqi berries

Stir-fried long beans with minced pork and preserved vegetable

Braised chicken with fermented bean sauce

Mutton briyani rice - large serve

Chicken hariyali kebab - small serve

Sweet lassi - 1 cup

3 hard guava slices

[hammer_2020]

Day #85 - Zero Intensity: Intu-Flow®


Intu-Flow® Master routine x 1



Nutrition Log - Cheat Day (moved up from tuesday due to family event)

Lunch

1 serve stir-fried rice vermicelli with vegetables and chicken

1 bowl of cherries

1 peach


Dinner

Family barbeque with foods too varied and numerous to mention, but including strictly cheat foods such as chocolate tart and marzipan and the odd potato chip ;)

[hammer_2020]

Day #86 - Low Intensity: Taijiquan, Prasara

Warmup

IntuFlow Master routine x 1

Chen Taijiquan

Old Form First Set x 2, once in each direction


Prasara

Flock of Pigeons x 3

Diving Dolphin x 3

Tumbleweed x 3


Nutrition Log

Dinner

2 medium serves of homemade spaghetti bolognaise with parmesan cheese

Lightly stir-fried broccoli with carrots and button mushrooms

1 hard guava

bowl of cherries


Remarks: Started late today and got interrupted by visiting relatives in the midst of training. By the time I was done, it was almost dinnertime, so I held off eating until then and decided to feel free to consume some carb-bearing staples.

[hammer_2020]

Day #87 - Moderate Intensity: High-Resistance Strength Work


Warmup

IntuFlow Master Routine x 1


Strength Sets


1.) Double KB Cleans


Resistance: 2 x 32kg

Reps: 6

Sets: 2


2.) Single 1-hand Technical Swipes

Resistance: 35lbs

Reps: 6 (each hand)

Sets: 2


3.) 1-hand Inside-to-Outside Side Pendulum

Resistance: 35lbs

Reps: 6 (each hand)

Sets: 2


Handstand Pushups

Resistance: Bodyweight (feet upright against wall)

Reps: 6

Sets: 2


Incline Muscle-Up

Resistance: Start from incline row position

Reps: 6

Sets: 2


Cooldown

Downwards Dog, Static Leg Swoop, Seated Twist, Table, Upwards Dog, Plough - all done for 20 seconds each (each side for asymmetrical poses)


Nutrition Log

Lunch

5 hardboiled eggs and block of gouda cheese with olive oil and salt dip

Bowl of cherries


Dinner

Broiled threadfin with lemon juice sprinkle

Zucchini and yellow capsicum omelette

Stir-fried water spinach with fermented shrimp paste chilli

Braised pork ribs with kidney beans

Hard guava

Bowl of cherries


Remarks:

[hammer_2020]

Day #88 - Zero Intensity: Intu-Flow®


Intu-Flow® Master routine x 1



Nutrition Log - Cheat Day (moved up from tuesday due to family event)

Lunch

Stir-fried beef with broccoli, yellow capsicum, zucchini and fresh mushrooms


Dinner

Lightly stir-fried chinese cabbage

Sliced pork stir-fried with garlic chives

Otah

Grilled prawns

Hard guava

Bowl of cherries



Insert: Right knee finally feels well enough to go back to weighted exercise on moderate days. Still not so sure what the problem is - the pain seems to have spread over a somewhat wider area but stabilised now and kicks in for a little while during exercise in large ranges of motion before going away of its own accord.

[RedDawn289]

Are you following a routine or just making up your own 4x7?

[hammer_2020]

I'm using the 7x4 cycling protocol as detailed in the TacFit Commando manual. As for the exercises, my zero-intensity days are my JMo days, low-intensity days are devoted to taijiquan and Prasara flows and high-intensity days to TacFit Prime.

Moderate intensity days, I divide between high-resistance strength work with a lot of rest between sets and FlowFit. Recently, I've been overreaching a bit and getting minor overuse injuries in my shoulders and right quadriceps, so I've held off the high-resistance strength work until last thursday.

[hammer_2020]

Day #89 - Low Intensity: Taijiquan, Prasara

Warmup

Intu-Flow® Master routine x 1

Chen Taijiquan

Old Form First Set x 2, once in each direction


Prasara

Spider Monkey x 3

Forest x 3


Nutrition Log

Lunch #1 (training got delayed till late in the day and had to take something to stave off the hypoglycaemia as I hadn't eaten anything since the night before)

Bowl of cherries

Lunch #2

Poached mustard greens and yellow capsicum slices

Minced beef and mushroom stew

5 hardboiled eggs


Dinner

Stir-fried mustard greens

Stir-fried long beans with anchovies and shrimp paste chilli

Braised pork ribs with fermented bean sauce

White radish and carrot soup with pork on the bone

Hard guava

Bowl of cherries

[hammer_2020]

Day #89 - Moderate Intensity: FlowFit®®

Warmup

Intu-Flow® Master routine x 1


FlowFit®®

Master level

22 flows @ 19:33 minutes


RESET drills to cooldown

Nutrition Log

Lunch

Stir-fried beef with ginger and spring onions

Broccoli sauteed with prawns and mushrooms

Yellow capsicum and zucchini omelette - small serve


Dinner

Cress and bean sprout salad with roast duck

Braised chicken

Chicken and beef satay, no sauce

Beef rendang (dry curry)

Sauteed white chinese cabbage

1 whole sauteed crayfish

Bowl of cherries


Remarks:

[hammer_2020]

Day #90 - High Intensity: TacFit Bravo


Warmup

IntuFlow Master routine x 1


TacFit Bravo - 4/4/1

1.)KB Goblet Squat @ Clean & Throw, 16kg: 36

2.) Parallete Press @ Swinging Plank: 37

3.) Mat Relay @ Shrimp: 7 (10m relays)

4.) CB Gama Cast @ 35lbs: 28.5


Cooldown

Various asanas.



Nutrition Log


Dinner

Mutton dum briyani rice - large serve

Mixed chicken kebab with salad - large serve

Mutton murtabak with vegetable curry - medium serve

Wonton noodles with vegetables and roast pork - small serve

Bowl of cherries

[RedDawn289]

Man everything you eat sounds so good!

[hammer_2020]

I figure a man needs something to live for, right? In my case, it's diet cheat days ;-) I think those wonton noodles were a bit off, though - consequence of foraging for week-old leftovers in the fridge!

Day #91 - Zero Intensity: IntuFlow


IntuFlow Master routine x 1


Nutrition Log


Lunch

Hard guava

Small block of spiced dutch gouda dipped in olive oil


Dinner

Brazilian churrascaria - various salads and meats, assiduously avoiding sugar and carbohydrate-bearing staples right up until the end, when I only realised the grilled pineapple had been brushed with either sugar or syrup after eating several slices. Oh well.

[hammer_2020]

Day #92 - Low Intensity: Taijiquan, Prasara

Warmup

Intu-Flow® Master routine x 1

Chen Taijiquan

Old Form First Set x 2, once in each direction


Prasara

Flock of Pigeons x 3

Diving Dolphin x 3

Tumbleweed x 3


Nutrition Log


Lunch

2-egg omelette with mixed vegetables and minced pork

Homemade kimchi

Small block of dutch spice gouda

1 hard guava


Dinner

Lightly stir-fried chinese cabbage with carrot strips

Stir-fried diced long beans with preserved vegetable, roasted peanuts and diced fishcake

Sauteed beef and red capsicum in bulgogi sauce

2 halo peaches

Handful of diced papaya pieces

2 handfuls of cherries

[hammer_2020]

Day #93 - Moderate Intensity: High-Resistance Strength Work


Warmup

Intu-Flow® Master Routine x 1


Strength Sets


1.) Double KB Cleans


Resistance: 2 x 32kg

Reps: 6

Sets: 2


2.) Single 1-hand Technical Swipes

Resistance: 35lbs

Reps: 6 (each hand)

Sets: 2


3.) 1-hand Technical Mill

Resistance: 35lbs

Reps: 6 (each hand)

Sets: 2


Handstand Pushups

Resistance: Bodyweight (feet upright against wall)

Reps: 6

Sets: 2


Incline Muscle-Up

Resistance: Start from incline row position

Reps: 6

Sets: 2


Pistols

Resistance: Bodyweight (full pistol)

Reps: 5

Sets: 2


Cooldown

Downwards Dog, Static Leg Swoop, Seated Twist, Table, Upwards Dog, Plough - all done for 20 seconds each (each side for asymmetrical poses)


Nutrition Log - Cheat day!

Lunch

Noodles tossed with minced pork, mushrooms, fishballs, fried wonton, lard and vinegar - 2 x regular serves

Clear broth with wontons and mustard greens

Bowl of cherries

Peach


Dinner

Brown rice - 2 standard rice bowls

Stir-fried Spinach

Zucchini and capsicum omelette

Stir-fried pork with garlic chives

Almond tart with candied cherries

Hard guava

Handful of cherries

[hammer_2020]

Day #92 - Zero Intensity: IntuFlow

IntuFlow Master routine x 1


Nutrition Log

Lunch

Sauteed cabbage

Stir-fried chinese cabbage

Kungpao chicken

Steamed minced pork

2 halo peaches


Dinner

Stir-fried watercress

Long beans stir-fried with shrimp paste chilli

Panfried fishcake with shrimp paste chilli dip

Pork rib and kidney bean stew

Hard guava

Halo peach

[hammer_2020]

Day #93 - Low Intensity: Taijiquan, Prasara

Warmup

Intu-Flow® Master routine x 1

Chen Taijiquan

Old Form First Set x 2, once in each direction


Prasara

Spider Monkey x 3

Forest Flow x 3


Nutrition Log


Lunch

5 hardboiled eggs

Small block of spiced dutch gouda

Olive oil dip

Hard guava


Dinner

Lightly stir-fried broccoli with snow peas and carrots

Sauteed cabbage with carrot strips

Stir-fried beef in bulgogi marinade with green capsicums

Steamed otah

Hard guava

Pineapple

[hammer_2020]

Day #94 - Moderate Intensity: FlowFit®


Warmup

Intu-Flow® Master routine x 1


FlowFit®


23 flows in 20 minutes @ level 4


RESET Drills to cool down



Nutrition Log

Breakfast

2 halo peaches


Lunch


Sauteed chinese white cabbage with belly pork (courtesy of mum)

Stir-fried beef with sesame oil and shaoxing wine with mushrooms and zucchini (courtesy of me)


Dinner

Lightly Stir-fried water spinach with shrimp paste chilli

Stir-fried long beans with minced pork

Battered pork cutlet in sweet bean sauce

Fresh plum slices

Fresh peach slices

Handful of cherries

Fresh guava slices

[hammer_2020]

Day #95 - High Intensity: Systema, TacFit



Saturday Morning Fight Club (http://valhallatrainingsystems.blogspot.com/2010/08/simple-but-focused-session-for-benefit.html)


Warmup

Intu-Flow® Master routine x 1


TacFit 'C' - every minute on the minute

1.) CB shoulder squats @ 20lbs: 5/5

2.) Quad Base switch @ continuous: 5/5

3.) Dands (in place of ring rollouts since I didn't have a place to hang my rings today): 5

Rounds in 20 minutes: 14



Nutrition Log Cheat Day!


Lunch

Stir-fried noodles with vegetables and meat - medium serve

Fried rice with small shrimps and salted fish - medium serve

Stir-fried beef with ginger and spring onions - medium serve

Stewed minced pork with mushrooms and fresh steamed greens - small serve



Dinner

Dinner party at a friend's place. Probably the unhealthiest thing I ate there was a single chocolate truffle. All the rest was pretty healthy, but there was a lot of it and I didn't skimp on the carbs ;-)

[hammer_2020]

Day #96 - Zero Intensity: IntuFlow

IntuFlow Master routine x 1


Nutrition Log

Lunch

Steamed soy sauce chicken with jellyfish - small serve

Homemade kimchi - small serve

1 hard guava

Dinner

Stir-fried chinese cabbage - small serve

4-egg zucchini and yellow capsicum omelette

Shrimp and minced pork rolls - medium serve

Hard guava

Two handfuls of cherries



Remarks: I'm ending this cycle a few days early so I can start a TacFit HRP that will end just in time for my two weeks' reservist in-camp training. Will start a new log on a new thread.