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Old 10-28-2006, 02:11 PM   #391
Anthony Bainbridge
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Saturday, October 28, 2006

Anthony (BW=180)
Row 500m - 1:57.8
Mobility Drills

Rack Pulls from knee (ME)
45x10
135x1
225x1
315x1
405x1
495x1
585xF
565x1

Push Jerk (RE)
135x8
135x8
135x8

Pistols (RE)
BWx5 (each side)
BW+30x5 (each side)
BW+50x5 (each side)

Depth Jump to Stair Jump (RE)
BWx5
BWx5
BWx5

Mobility Drills

Jodi (BW=105)
Row 500m - 2:19.0
Mobility Drills

Rack Pulls from knee (ME)
45x7
95x1
135x1
185x1
195x1
205x1
215x1
225x1

Push Jerk (RE)
45x8
45x8
45x8

Pistols (RE)
BWx5 (each side)
BW+6x5 (each side)
BW+8x5 (each side)

Stair Jumps (RE)
BWx9 (1 jump to 2nd stair, 1 to 3rd, 1 to 4th, repeat 3 times)
BWx9 (1 jump to 2nd stair, 1 to 3rd, 1 to 4th, repeat 3 times)
BWx9 (1 jump to 2nd stair, 1 to 3rd, 1 to 4th, repeat 3 times)

Mobility Drills

Overall
Nothing crazy, but everything felt solid.

I also spent some time at a friend's place helping him get refocused. He's been dabbling with some bodybuilding routines that have him going to failure every set and it's burning him out. He gained a bit of strength, but his energy is shot and his conditioning has dropped dramatically. So we sat down, had a good chat, and then I brought him outside for a 5 minute conditioning workout and taught him what I mean when I say "intensity." :biggrin:
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Old 10-30-2006, 01:18 AM   #392
Ignacio Rios
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What are Mobility Drills?


<----New:biggrinthumb:
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Old 10-30-2006, 04:39 AM   #393
Anthony Bainbridge
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Sunday, October 29, 2006

Anthony (BW=180)
Mobility Drills
Squash - 1 hour VS Cory, got my kicked!
Swim - 35 minutes, 30 laps, practised breathing, felt MUCH better

Jodi (BW=105)
Mobility Drills
Squash - 1 hour VS Stephanie (they said they both won?!?)
Swim - 35 minutes, 30 laps, practised breathing

Overall
We finally bought squash rackets, so we went to the Y with some friends and had a blast. Took a 10 minute break and then jumped in the pool to practise some of the breathing techniques I picked up from the folks at Crossfit. Definitely felt much better. My overall technique is still poor, but at least I have a handle on my breathing.

There's a Judo competition on Saturday, but I don't know if I'm going to enter. The last time I practised Judo was my last competition, hahaha. And I'm just not sure if my head is into it, as we've been very busy/distracted with the house/gym plans. We'll see what happens ... if I decide to enter, I'll take Thursday and Friday as rest days, or maybe some very light activity.

Feedback
Ignacio: welcome! I picked up a few of the mobility drills over the years, the rest came from Eric Cressey's "Magnificent Mobility" DVD. There's about 35 drills in total, but I only use about 8-10 ... here they are:

- yoga twist
- knee twist
- cat/camel
- leg swings (forward & side)
- toy soldier
- knee lift (I use two variations, one from the DVD, and one that mimicks a muay thai block)
- butt kicks
- shoulder rotations
- shoulder dislocates
- squats / ohs
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Old 10-30-2006, 02:07 PM   #394
Ignacio Rios
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Ahhhhh...Thanks.
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Old 10-31-2006, 04:41 AM   #395
Anthony Bainbridge
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Monday, October 30, 2006

Anthony (BW=180)
Row 500m 2:07.2
Mobility Drills

Crossfit's WOD 061030
10 Rounds for Time:
10 Chinups
10 Ring Dips

Notes: as rx'd
Time: 15:35

Jodi (BW=105)
Row 500m 2:22.8
Mobility Drills

Crossfit's WOD 061030
10 Rounds for Time:
10 Chinups
10 Ring Dips

Notes: as rx'd
Time: 29:09

Overall
Nasty. Endurance felt great, but shoulders got tired pretty fast.

Jodi was looking buff on the rings!! ... friggin bicep veins and everything!
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Old 11-01-2006, 04:02 PM   #396
Anthony Bainbridge
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Wednesday, November 01, 2006

Anthony (BW=180)
Row 500m 2:00.5
Mobility Drills

Push Press (ME)
45x10
95x1
135x1
155x1
175x1
185x1
195x1
205x1
215x1
225x1

Dumbbell Walking Lunges (RE)
100x8 (each side, total weight)
120x8 (each side, total weight)

Clapping Chinups (RE)
BWx8
BWx8

Depth Jumps / Stair Jumps (RE)
BWx8
BWx8

Handstand Pushups (practise)
BWx5
BWx5
BWx5

Mobility Drills

Jodi (BW=105)
Row 500m 2:22.7
Mobility Drills

Push Press (ME)
25x1
35x1
45x1
55x1
65x1
75x1
85x1
90x1 (match PR)

Dumbbell Walking Lunges (RE)
40x8 (each side, total weight)
50x8 (each side, total weight)

Clapping Chinups (RE)
BWx8
BWx8

Stair Jumps (RE)
BWx8
BWx8

Pushup (practise)
BWx4
BWx4
BWx4

Mobility Drills

Overall
After wandering aimlessly for the past few months, I decided to make some minor changes to my strength days.

1) Less volume/exercises. 1 ME lift, 1 RE lift, 1 lower plyo, 1 upper plyo. Maybe it's because I've been sick, but I haven't been recovering as fast as before. So I'm dropping the DE work and combining some of the oly/prehab stuff into the rest of the work.
2) I will wave my volume and deload. That's not a change, I just haven't been following it.

Anyway, the push press felt pretty good. I kept things light because the shoulders have been hit hard the past couple of weeks and I haven't done ME pp in awhile. Based on the speed of the 225, I estimate my current max around 240-245. That puts me about 10 below my previous max, which is pretty good considering everything else.

Everything else felt solid.

Jodi's push press popped up FAST. She definitely has more in her, so expect a PR next round!
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Old 11-02-2006, 05:41 PM   #397
Anthony Bainbridge
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Thursday, November 02, 2006

Anthony (BW=180)
Row 500m 1:57.4 (SPM 17)
Mobility Drills

Complex Round 1
Front Squat 45x6
Push Press 45x6
Good Morning 45x6
Lunge 45x6 (each side)
Back Squat 45x6
Deadlift 45x6
Jump Shrug 45x6
Row 45x6

Mobility Drills

Jodi (BW=105)
Row 500m 2:21.3
Mobility Drills

Complex Round 1
Front Squat 45x6
Push Press 45x6
Good Morning 45x6
Lunge 45x6 (each side)
Back Squat 45x6
Deadlift 45x6
Jump Shrug 45x6
Row 45x6

1 minute rest

Complex Round 2
Front Squat 45x6
Push Press 45x6
Good Morning 45x6
Lunge 45x6 (each side)
Back Squat 45x6
Deadlift 45x6
Jump Shrug 45x6
Row 45x6

1 minute rest

Complex Round 3
Front Squat 45x6
Push Press 45x6
Good Morning 45x6
Lunge 45x6 (each side)
Back Squat 45x6
Deadlift 45x6
Jump Shrug 45x6
Row 45x6

Mobility Drills

Overall
I have a competition on Saturday, so today was a light deload type day. I'll hit a very light row and some mobility drills tomorrow, but that's it. Well, and lots of foam rolling.

Jodi kept things light too, she could definitely up the weight and/or rounds.
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Old 11-04-2006, 05:17 PM   #398
Anthony Bainbridge
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I had a great tournament on the mat, but unfortunately the refs did not agree and it didn't translate to many wins on paper.

My strength was awesome, conditioning was great, I was setting the pace, controlling the matches, but some poor calls from the refs resulted in a few losses for me. I'm not making excuses, it happened all day long in other matches - I even had a guy who beat me in my last match come up afterwards and say he couldn't believe I didn't win. I had a choke sunk DEEP and the ref stopped me - and then penalized me for not listening to him when he said "matte" the first time.

Other examples, in one fight alone I had the ref stop the fight when I had mount TWICE and also stopped a triangle choke that was seconds away from sinking in deep. Same ref stopped two chokes in another fight, a couple of mounts, and another triangle. Unreal.

But what can ya do. It happens in all sports, so just suck it up and move on. I had fun, it was a good test considering I haven't done any judo all year, so no regrets.
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Old 11-04-2006, 09:27 PM   #399
Dwayne Holloway
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Anthony,
It is so great to see how you always look at the positive in your endevors. You and Jodi continue to make our day when we read your journal. Looking forward to Jodi's personal record on the pushpress and seeing the videos of you two making progress towards your goals.

Take care
Dwayne, Kelsey,and Tara
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Old 11-07-2006, 05:06 AM   #400
Anthony Bainbridge
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Sunday, November 05, 2006

Anthony (BW=180)
Relax Day

Jodi (BW=105)
Mobility Drills

Squats
45x3
75x3
105x3
120x3
135x3
145x3

TBar Rows (chest supported)
0x10
45x2
80x8

Standing Long Jumps
BWx8

Mobility Drills

Overall
My energy levels felt good enough to train, but I have a slight injury from the judo competition and I'll probably have to modify things for awhile. Something strained/tore in my shoulder/tricep area during a throw in my first match. Didn't start bothering me until my last match and by that evening things were pretty uncomfortable. I can't raise my arm past shoulder level without pain ... so no squatting, pressing, dips, chinups ... gonna be a lot of lower body HIIT in my future, LOL.

Anyway, Jodi went to the gym by herself and said squats felt AWESOME. So we are expecting her to hit a PR before end of year.

Feedback
Thanks Dwayne, Kelsey, and Tara! But don't give me too much credit. I was LIVID during the tournament! I had time to cool down before that post. :biggrin:
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