Takafumi

Post your training journals here if you like. I'll make back-ups to avoid losing your data.

Moderator: Dux

Takafumi
Manrammer, 3rd Rate
Posts: 370
Joined: Sat Jan 16, 2010 3:42 pm

Takafumi

Post by Takafumi » Sun Mar 28, 2010 8:06 pm

MARCH 28, 2010

TRAINING: Sunday, 10:00AM; Speed – Week 6

WARMUP: Walk 1 mile; dynamic drills; 400meters x 1 (1min 45sec); build up 40m/60m/80m

60 METERS* x 6 @ 90% (+25 sit-ups between each interval; 5min recovery)
1. 8.7 sec
2. 8.7 sec
3. 8.5 sec
4. 8.2 sec
5. 8.5 sec
* Headwind

400 METERS x 1 @ 90%
1 min 10.7 sec

1 mile walk

DEAD LIFT – Clean Grip (5/3/1 – Cycle 2, Wave 1)
205lbs x 5
240 x 5
270 x 5 + 7 (12)

WEIGHTED PULLUPS - A
1 set of 8 + 26lbs

KB – 24kg
Snatch x 88 (=5 minutes)

WEIGHTED PULLUPS - B
1 set of 4 + 40lbs
1 set of 5 + 35lbs

AB/MID-TORSO
25 Reverse Crunch
1 set of 50 – Evil Wheel
Last edited by Takafumi on Sat Jun 02, 2012 11:37 pm, edited 5 times in total.

Takafumi
Manrammer, 3rd Rate
Posts: 370
Joined: Sat Jan 16, 2010 3:42 pm

Re: Taka's Training

Post by Takafumi » Wed Mar 31, 2010 3:01 am

March 30, 2010

TRAINING: Tuesday, 5:30PM;

WARMUP: Dynamic drills

OLYMPIC SNATCH (Singles – 1 min recovery)
65lbs x 2, 80 x 2, 95 x 2
100 x 1
105 x 8

BENCH PRESS (5/3/1; Cycle 2, Wave 2)
160lb x 3
190 x 3
205 x 3 + 5 (8)

WEIGHTED PULL-UPS
3 sets of 5 + 40lbs
1 set of 5 + 35lbs

KB 24kg SWING
1 set 20 – 2 arm
4 sets of 20 – 1 arm

AB/MIDTORSO
Ab Wheel – 5 (standing)
2 sets of 25 sit-ups
1 set of Ab Wheel x 50

Takafumi
Manrammer, 3rd Rate
Posts: 370
Joined: Sat Jan 16, 2010 3:42 pm

Re: Taka's Training

Post by Takafumi » Fri Apr 02, 2010 3:17 am

APRIL 1, 2010

TRAINING: Thursday, 6:00PM; Speed Week 6

WARMUP: 1 mile walk/jog; Dynamic drills; 400meters (1 min 49sec); 100 meters on grass; 40/60/80 meter build up off blocks

120 METERS x 6 @85% (5 min recovery)
1. 18.75
2. 18.52
3. 18.33
4. 18.73 (-85%)
5. 17.32 (+85%)
6. 17.73

SQUAT (5/3/1; Cycle 2, Wave 2)
160lb x 3
190 x 3
205 x 3 + 7 (10)

SUMMARY
My left shin was sore in the last two runs.

Takafumi
Manrammer, 3rd Rate
Posts: 370
Joined: Sat Jan 16, 2010 3:42 pm

Re: Taka's Training

Post by Takafumi » Sun Apr 04, 2010 8:21 pm

APRIL 4, 2010

TRAINING: Sunday, 9AM; Speed Week 7

WARMUP: 1 mile walk; dynamic drills; 400 meters 1min25secs; build up 40/60/80 meters

SPRINTS - 95% effort(Blocks) *

5 x 10meters w/ 3′ rest;
4 x 20meters w/ 3′ rest;
3 x 30m w/ 4' rest
*(into head wind)

1 mile walk

OVERHEAD PRESS (531 Cycle 2; Wave 2)
100 x 3
110 x 3
125 x 3 + 5 (8)

DEADLIFT (531 Cycle 2; Wave 2)
220 x 3
250 x 3
365 x 1
375 x 1
285 x 3 + 9 (12)

KB 24kg SNATCH
40 w/ 30sec rest
40 w/1min rest
40
Total time: 8min 30 secs

WEIGHTED PULLUP
5 sets of 2 + 55lbs

CHINUPS
4 sets of 5

AB/MID TORSO
Wheel - 2 sets of 5 standing; 1 set of 25 knees
25 situps

SUMMARY
Shaking the rust off the deadlift for a 1RM attempt next Saturday at the TSC. I haven't deadlifted 300lbs since January (only 2 reps); and before that August.
Last edited by Takafumi on Thu Apr 15, 2010 8:04 pm, edited 1 time in total.

Takafumi
Manrammer, 3rd Rate
Posts: 370
Joined: Sat Jan 16, 2010 3:42 pm

Re: Taka's Training

Post by Takafumi » Fri Apr 09, 2010 2:41 pm

APRIL 9, 2010
NOTE:
Apparently I bit off more than I could chew Sunday. I overloaded my spinal erectors and hip flexors …spasms went away Wed. I hit all the 5/3/1 with bench Tuesday and Squat last night (with belt). I ran 8 x 200 easy last night – hip & lumbar are still fatigued and unstable.

Takafumi
Manrammer, 3rd Rate
Posts: 370
Joined: Sat Jan 16, 2010 3:42 pm

Re: Taka's Training

Post by Takafumi » Sat Apr 10, 2010 10:34 pm

APRIL 10, 2010

TRAINING - Pull-ups (bodyweight)
The goal I set last month for today was 15 Pull-ups ( from dead hang, chin over the bar)
Set 1 - 16
Set 2 - 18

New Goal - 25 (by September)

NOTE:
Lumbar still recovering from Thursday runs/squats.

Takafumi
Manrammer, 3rd Rate
Posts: 370
Joined: Sat Jan 16, 2010 3:42 pm

Re: Taka's Training

Post by Takafumi » Wed Apr 14, 2010 2:08 pm

APRIL 13, 2010

TRAINING: Tuesday, 6PM

BENCH PRESS (5/3/1; Cycle 2, Wave 2)
170lb x 5
190 x 3
205 x 3 + 5 (8)

220 x 4

WEIGHTED PULL-UPS
4 sets of 5 + 25lbs

GOBLET SQUATS
10 sets of 5 with 24kg

Takafumi
Manrammer, 3rd Rate
Posts: 370
Joined: Sat Jan 16, 2010 3:42 pm

Re: The Adventures of Takafumi Soichiro

Post by Takafumi » Thu Apr 15, 2010 7:59 pm

Tobacco
I started chewing tobacco when I was ten-years-old – it was “Beech-Nut.” I grew up in the northwest USA and began playing hardball at age six. For a kid with minimal supervision, “chew” was an inevitable step in the baseball culture that has nothing to do with baseball. I’d already smoked cigarettes, cigars, pipes, so I was familiar with the nicotine buzz. (I also smoked river driftwood – there's no buzz). None of that prepared me for the mainline effect of a mouth full of loose leaf tobacco syrup. I was on the playground, got light-headed, nauseous and had to lay down for at least a half hour. I didn’t like the feeling at first, but my tolerance quickly developed over a few weeks. Beech-Nut was the “gateway” for a two year stint of “Skoal.” By age fourteen, I was going through a can of ‘Copenhagen’ every few days. A can cost about 30 cents back in the early 70s.

Takafumi
Manrammer, 3rd Rate
Posts: 370
Joined: Sat Jan 16, 2010 3:42 pm

Re: The Adventures of Takafumi Soichiro

Post by Takafumi » Sun Apr 18, 2010 9:43 pm

April 18, 2010


TRAINING: Sunday; 9:00AM; Speed Week 8

WARMUP: 1 Mile walk; dynamic drills; 400 meter easy

100 Meters x 10 @ 60% on field (4 min recovery each)

1 Mile walk

PULL UPS
3 sets of 8

AB/MID-TORSO
100 reps – various
Side Plank 90 seconds each side
Plank – 120 seconds

SUMMARY
I did a few sets of light dead lifts. This is the first day my lumbar area felt normal in 2 weeks. I should be able to resume training this week.

Takafumi
Manrammer, 3rd Rate
Posts: 370
Joined: Sat Jan 16, 2010 3:42 pm

Re: The Adventures of Takafumi Soichiro

Post by Takafumi » Sun May 02, 2010 11:02 pm

May 2, 2010

TRAINING: Sunday; 9:00AM

WARMUP: 1 Mile walk; dynamic drills; 400 meter easy

200 Meters x 6 @ 60% (200 meter walk between intervals)

1 Mile walk

PUSHUP
4 sets of 25

WEIGHTED PULL UPS
4 sets of 5reps - 35lb

AB/MID-TORSO
Reverse Situp - 15 reps - 8 sec isometric hold

SUMMARY
Last week at this time, my spine looked like a jigsaw puzzle - mis-aligned and rotated. After aggravating my quadratus lumborum a couple weeks ago, I went to a chiropractor who exacerbated it with adjustments and STIM. A massage therapist who practices "somatic therapy" re-aligned my spine on Tuesday and I had immediate relief. On Thursday I started using an inversion table. Friday, I had some ART on my quads, ITBs and QLs. After a month, I seem to be moving normally again.

Takafumi
Manrammer, 3rd Rate
Posts: 370
Joined: Sat Jan 16, 2010 3:42 pm

Re: The Adventures of Takafumi Soichiro

Post by Takafumi » Wed May 05, 2010 4:05 am

MAY 4, 2010

TRAINING: Tuesday; 6PM

WARMUP: Dynamic Drills; Row – 3 x 500 meters easy

PUSHUPS (resistance band)
6 sets of 25

WEIGHTED PULL UPS
4 sets of 3 reps + 24kg

AB/MID-TORSO
Reverse Situp – 20 reps – 8 sec isometric hold

Takafumi
Manrammer, 3rd Rate
Posts: 370
Joined: Sat Jan 16, 2010 3:42 pm

Re: The Adventures of Takafumi Soichiro

Post by Takafumi » Fri May 07, 2010 5:12 am

May 6, 2010

TRAINING: Thursday; 6PM

WARMUP: 1 mile Walk; Dynamic Drills;

800 Meters x 4 – easy pace, 2min recovery

PUSHUPS – Weighted
2 sets – 25 reps + 25lbs
1 set – 20 reps + 35lbs
1 set – 10 reps + 40lbs

PULL UPS -Weighted
2 sets 5 reps + 25lbs
1 set 5 reps + 35lbs
1 set 4 reps + 40lbs

AB/MID-TORSO
Reverse Situp – 25 reps – 8 sec isometric hold

Takafumi
Manrammer, 3rd Rate
Posts: 370
Joined: Sat Jan 16, 2010 3:42 pm

Re: The Adventures of Takafumi Soichiro

Post by Takafumi » Mon May 10, 2010 2:44 am

May 9, 2010

TRAINING: Sunday, 10AM

WARMUP: 1 mile run easy pace; dynamic drills, 400 meters easy

200 Meters x 4 (70% x 3; 85% x 1)

1 Mile – 8min pace

DIPS/PULL-UPS (Weighted – 30lbs)
3 sets of 10 dips, alternate with 3 sets of 8 pull ups

AB/MID TORSO
Reverse Sit Up with 8 sec isometric hold x 10
Oblique Reverse Sit up – 10 each side

Takafumi
Manrammer, 3rd Rate
Posts: 370
Joined: Sat Jan 16, 2010 3:42 pm

Re: The Adventures of Takafumi Soichiro

Post by Takafumi » Wed May 12, 2010 4:33 am

May 11, 2010

TRAINING: Tuesday, 6PM

WARMUP: dynamic drills; 45lb bar x 10 reps (squat, press, good morning, rdl, ohp); Squat – 2 sets 135 x 5

DIPS/CHIN-UPS/FARMER WALK (Weighted – 25lb Vest)
10 rounds of 5 reps of dips/chinups, 50meter walk with 45lb plates

AB/MID TORSO
Reverse Sit Up with 8 sec isometric hold x 10
Oblique Reverse Sit Up with 8 sec isometric hold x 10 each side

Takafumi
Manrammer, 3rd Rate
Posts: 370
Joined: Sat Jan 16, 2010 3:42 pm

Re: The Adventures of Takafumi Soichiro

Post by Takafumi » Fri May 14, 2010 5:05 am

May 13, 2010

TRAINING: Thursday, 6PM

WARMUP: 1 mile walk; dynamic drills, 400 meters easy

250 Meters x 4 with 5 minute recovery (75-80% effort)

Takafumi
Manrammer, 3rd Rate
Posts: 370
Joined: Sat Jan 16, 2010 3:42 pm

Re: The Adventures of Takafumi Soichiro

Post by Takafumi » Mon May 17, 2010 2:17 pm

TRAINING: Sunday, 9AM

MAY 16, 2010

TRAINING: Sunday, 10AM

WARMUP: 1 mile walk; dynamic drills, 800 meters @ 4min

150 Meters x 4 (85% effort) 5 min recovery

1 Mile walk

PUSHUP/PULL-UPS
2 sets of 5 pullup + 53lb
2 sets of 5 pullup + 45lb
30 Single leg pushups (between each pullups set - total 150)

AB/MID TORSO
Reverse Sit Up with 8 sec isometric hold x 25
Oblique Reverse Sit Up with 8 sec isometric hold – 15 each side
Last edited by Takafumi on Fri May 21, 2010 3:31 am, edited 1 time in total.

Takafumi
Manrammer, 3rd Rate
Posts: 370
Joined: Sat Jan 16, 2010 3:42 pm

Re: The Adventures of Takafumi Soichiro

Post by Takafumi » Wed May 19, 2010 4:16 am

May 18, 2010

TRAINING: Tuesday, 6PM

WARMUP: Dynamic drills

PUSHUP/CHINUPS/PULLUPS
5 pullups + 53lb
25 push ups + 25 lb
8 chinups + 25lb
25 pushups + 25lb
8 pullups + 25lb
25 pushups + 25lb
8 chinups + 25lb
50 pushups
18 pullups

AB/MID TORSO
Reverse Sit Up - 8 sec isometric hold x 25
Oblique Reverse Sit Up – 8 sec isometric hold – 20 each side

Takafumi
Manrammer, 3rd Rate
Posts: 370
Joined: Sat Jan 16, 2010 3:42 pm

Re: The Adventures of Takafumi Soichiro

Post by Takafumi » Fri May 21, 2010 3:29 am

May 20, 2010


TRAINING: Thursday, 6PM; Spikes training

WARMUP: 1 mile walk; dynamic drills, 400 meters easy

60 METERS x 6 (85-90%)

150 METERS x 1 (90%)

1mile walk

PULLUPS
1 set of 8 + 26lb

AB/MID TORSO
Reverse Sit Up - 8 sec isometric hold x 25
Oblique Reverse Sit Up – 8 sec isometric hold – 10 each side

Takafumi
Manrammer, 3rd Rate
Posts: 370
Joined: Sat Jan 16, 2010 3:42 pm

Re: The Adventures of Takafumi Soichiro

Post by Takafumi » Sun May 23, 2010 10:48 pm

May 23, 2010

TRAINING: Sunday, 9:00AM

WARMUP: 1 mile walk; dynamic drills; 400meter jog

250 Meters x 2 @ 85 %
1. 42.8′
2. 42.3′

150 Meters x 1 @ 85%
21′

100 Meters x 2 @ 80%
1. 14.4′
2. 14.1′

1 Mile Walk

PULLUPS/PUSHUPS (single leg)
5 SETS of 10/30

AB/MID TORSO
Reverse Sit Up – 8 sec isometric hold x 25
Oblique Reverse Sit Up – 8 sec isometric hold – 25 each side

Takafumi
Manrammer, 3rd Rate
Posts: 370
Joined: Sat Jan 16, 2010 3:42 pm

Re: The Adventures of Takafumi Soichiro

Post by Takafumi » Sat Jun 05, 2010 8:52 pm

May 30, 2010

100 meters - 13.3secs (automatic timing)

Left calf was sore/tight. Pulled calf on first step out of blocks.

Takafumi
Manrammer, 3rd Rate
Posts: 370
Joined: Sat Jan 16, 2010 3:42 pm

Re: The Adventures of Takafumi Soichiro

Post by Takafumi » Sat Jun 05, 2010 8:53 pm

June 1, 2010

Light weights: Squat, Deadlift, Bench, KB swings, ABs, Pullups, Pushups


June 5, 2010

1 set of 19 pullups
1 set of 22 pullups

Takafumi
Manrammer, 3rd Rate
Posts: 370
Joined: Sat Jan 16, 2010 3:42 pm

Re: The Adventures of Takafumi Soichiro

Post by Takafumi » Sun Jun 06, 2010 8:26 pm

Squats: 4 sets of 145 x 8

20 miles bike with 5 x 8 second sprints along the route

75 pushups - 90 secs

Hanging wipers – 5 each side
Hanging Leg Raise – 10
Reverse crunch x 25

Takafumi
Manrammer, 3rd Rate
Posts: 370
Joined: Sat Jan 16, 2010 3:42 pm

Re: The Adventures of Takafumi Soichiro

Post by Takafumi » Wed Jun 09, 2010 1:51 pm

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June 8, 2010

TRAINING: Tuesday, 6PM

WARMUP: Mobility Drills

CYCLING (rollers)
10 minute warmup in 53 x 23
5 x 30 second intervals every 2 minutes - 53×11 (@ 30mph)
5 minute cooldown on street

SQUAT
4 sets of 155 x 8

OVERHEAD PRESS
125 x 5
145 x 2

AB/MID-TORSO
Hanging Leg Raises x 10
Ab Wheel x 25
Reverse Crunch x 30

Takafumi
Manrammer, 3rd Rate
Posts: 370
Joined: Sat Jan 16, 2010 3:42 pm

Re: The Adventures of Takafumi Soichiro

Post by Takafumi » Fri Jun 11, 2010 5:38 am

June 10, 2010

TRAINING: Thursday, 6PM

WARMUP: 1 mile walk, Dynamic drills; 400m easy jog.

RUN
100meters x 4 at 80% - 2 min recovery
Parking garage – 6 flights x 4 at 85% 2 min recovery

1 mile walk

SQUAT
3 sets of 165 x 8

AB/MIDTORSO
Reverse crunch – 3 sets of 30
Hanging Leg Raise – 2 sets of 10

Takafumi
Manrammer, 3rd Rate
Posts: 370
Joined: Sat Jan 16, 2010 3:42 pm

Re: The Adventures of Takafumi Soichiro

Post by Takafumi » Sun Jun 13, 2010 1:51 am

WORKOUT: Saturday, 9AM Cycling

19.5 miles avg 20 mph – 4 sprints; threw rear spoke last sprint; wheel would not roll through frame; carried bike 1/2 mile.
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Body Fat Test – hydrostatic: 10.8%

13.4% in January. Lost 5lbs fat and 1.25 lb of lean mass (no weights from April 5 – May).

1 hour massage

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