This is actually a continuation of my Front Squat PR thread, in that it's me training, I am going to get to the Sabaki Challenge in '07, and that I still front squat in place of the back squat.

Oh yeah, got my Ni Dan this past October. Tested under one of the 10th Dans in my system (Isshinryu Karate). 'twas an awesome experience.

Currently, Max Lifts:

Front Squat: 155x5, 190x1
Overhead Dumbbell Press: 50sx5
Neutral-Grip Pullups: 5x7 @ BW, 1x3 @ 90lbs Additional

I do several other lifts than the above mentioned, but I use these as the foundation tests, and they also comprise my "go-to" selections of my foundation training template. This template is used, with minor modifications, the bulk of the year, with six to 12 weeks between cycles (which last a minimum of 4 weeks and a maximum of 12 weeks).

On the Karate front, I have all but four of the kata which comprise my strain of Isshinryu. I doubt I will get more than two of these over the next year, and that's fine with me. Right now, I am focusing the bulk of my non-partnered training time on our kata.

My main goal currently is: adjusting the technique and basic flow of the forms to the performance of our new organization's head (the aforementioned 10th Dan under whom I tested). This performance is most readily seen in the 1966 videos of Sensei Tatsuo Shimabuku, Isshinryu's founder. Of course, we do not match the performance extactly, but it's a Rosetta Stone of sorts for the basic learning template.

I will begin updating this blog on a regular basis come Monday. This week, I have two training sessions, one karate, one weights. 'Tis the shopping season, and I am a salesman by trade.

Good training, and good night.

I will be renewing my ISSA certification (CFT) and finishing off my collegiate career (degree in Exercise Science, minor in Behavioral Psych. [as relates to stress reactions]). The CFT cert. will be renewed in December, and the next-to-last semester starts January.

Better late in graduation than never.

Awesome stuff man I can't dumbbell press that much. I would say if you are in training for the Sabaki get in a much sparring as you can from now until then. I look forward to reading up on your progess.

Congrats on your 2nd dan, Stampede!

Oi to the Ve'. FIrst lift in one week, first chiro visit in 4 days. EEEEEEEk.

Warmup is a constant:

Kusanku Sai (Isshinryu)
Tokumine no Kun
Bo/Bo Kumite Attacker/Defender Versions A & B (Four Forms)
Chizi kun Bo (Kimo Wall to Terry Reed version)

Mobility Drills:

Birddog Progression 1 - x5/side
Birddog Progression 2 - x5/side
Yoga Twist - 5/side
Bent-Leg Swing - 5/side
Prone Scorpion - 5/side
Toy Soldier - 5/side
X-Plane - 5/side
Lying Torso Twist - 5/side
Small Shoulder Circles - Forward/Back - 15sec each
Large Shoulder Circles - Forward/Back - 15sec each

[b/Lift
Front Squat: 1x5 @ bw, 2x5 @ bar, 1x5 @ 95, 1x5 @ 115, 1x5 @ 125, 2x5 @ 135lbs

Somehow, on my 1st 135 squat, I was Good Mornin'ing the weight with my lumbar spine. Didn't activate the abs at all. Felt funky as heck.

Lunging Step-Up: 5x5 @ 25lbs

Felt myself pushing off with the outside of my quads (v.l.), a problem I've had off and on for a while. I blame it on the sciatic irritation from the chiro.

Angled-Bench Glute-Ham Raise: 2x5 @ 65, 2x5 @ 70, 1x5 @ 75

[Superset- 1 set chins followed by 1 set press]
Chins: 5x7 @ BW
Overhead Dumbbell Press: 1x5 @ 40, 4x5 @ 45

50lbs is my absolute limit on this lift. After a few weeks of working with my 5-rep max, I started having bad irritation and anterior rolling of my entire shoulder girdle. I will not be working at my max in this lift for a while

[Superset - One-Arm Horizontal Cable Press, then Row]
2x5 @ 60
2x5 @ 70

T8 irritation - bad cramps. Stopped after 2 sets of each.

Hanging Pike - 5x5 @ BW

One Arm Cable Cuban Rotations - 1x8 @ 30
One Arm Cable External Rotations - 1x8 @ 30

These two lifts are, for my shoulders, the KINGS of accessory rotator cuff work. They make a world of difference, especially with a cross-arm grip on Front Squats (I can't perform the Olympic grip correctly due to malformed let elbow)

15 Minutes, Upper and Lower Body Stretching

Here's a basic layout of my diet, followed by supplements:

Meal 1:

3 Omega-6 Eggs, 2 Pieces Toast, Surge (Pre-Post Workout Drink)

Meal 2:

Surge, 1/2during, 1/2 after workout, weights and karate

Meal 3:

Either half Whey, Half M.C. protein shake, or box of Ramen noodles, 3/4lbs hamburger, Greens+, Gatorade

Meal 4:

Same as 3

Meal 5:

Whey/M.C. shake

Meal 6:

Either shake or 1lbs chicken, 2 cups vegetables

Meal 7:

Full Micellar Casein Protein Drink

(note: all shakes made with 16oz of 2% milk)

1st thing in the morning, I take for tablets of Biotest's BCAA. I also take four about 1.5hours after each meal.

I use Biotest's Flameout fish oil, two tablet with my 2nd and fourth solid meal of the day.

I also use the Biotest ZMA supplement at night. Works wonders for my sleep (I have reoccuring bouts of insomnia, as well as shallow sleep).

[Note: I don't work for Biotest. Promise. I've just found most of their products to be excellent. Just drink the T-Nation Kool-Aide with a few pounds of salt.]

As a multi-vitamin, I use Animal Pak. Now, don't scoff, I don't drop $70 on this. In fact, I pay about $16 for a 44 pak serving. Use bestpricenutrition.com for that. I got into these vitamins from an ex-girlfriend who worked in a nursery across the street from one of the largest hospitals in Little Rock, Arkansas. She was NEVER sick, and most of the kids she ended up working with were. Just don't take the whole serving (10 tablets) at once. I tend to take three of them with every solid meal. Being as I work with the public, as well as teaching the kid's karate classes, and workout in a gym often used by the elderly, these are essentials.

I use the Wal-Mart brand Glucosamine, and take 3 grams a day.

I have used creatine monohydrate in the past, but it causes my lips to chap severely. Nothing wrong with creatine, it's just not fit for me. I recommend to every one of my clients, though.

How much protien are you getting? Seems like a huge number.

Seems like a dead-set diet that would get boring very quickly, have you been doing this for long?

I think you spend as much on supplements as I do on my mortgage.