Takafumi

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

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Takafumi
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Posts: 370
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Re: Takafumi Soichiro

Post by Takafumi » Mon May 30, 2011 1:18 am

MAY 29, 2011

SUNDAY, MAY 29, 2011 – 7:45AM
YOGA – 75 minutes – Power Vinyasa

THURSDAY, MAY 26, 2011
YOGA – 30 minutes – Hatha

WEDNESDAY, MAY 25, 2011
ART – Left fibia, left quad
CHIROPRACTIC – neck adjustment

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

Re: Takafumi Soichiro

Post by Takafumi » Mon May 30, 2011 10:50 pm

MAY 30, 2011, MONDAY - 1PM

WARMUP: Mobility Drills, Row – 2K – easy tempo

BENCH PRESS
135 x 10
215 x 5
215 x 5

OVERHEAD PRESS
115 x 5
115 x 5

BULGARIAN SPLIT SQUAT
5 each leg

BORSOV JUMP
10 each leg

GOBLET SQUAT (24kg)
5 sets – 10

KB SNATCH (24kg)
5 sets – 5/5

AB/MIDTORSO – (700 reps + planks)
Bird Dog – 5 sets 20 (100)
Med Ball Throws (Supine) 5 sets 20 (100)
Hanging Leg Raise – 10 sets 5 (50)
V-UP – 10 sets 10 (100)
Alternating Leg Raise 5 sets 20 (100)
Straight Leg Raise Ups (supine) 5 sets 15 (75)
Toe Touches (supine) 5 sets 15 (75)
Alternating Superman (prone) 5 sets 20 (100)
Plank – 5 x 1min (3′ – arms extended)
Side Plank – 5 x 30sec each side (arm extended)

Takafumi
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Posts: 370
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Re: Takafumi Soichiro

Post by Takafumi » Thu Jun 02, 2011 1:47 pm

JUNE 1, 2011, WEDNESDAY, 7PM

CYCLING (Rollers)
35 minutes ~ alternate 1′ x 110rpm – easy gear with 1′ x 85rpm – mod gear

BENCH PRESS (SPEED) / MED BALL SLAM (5' recovery)
5 sets of 2reps - 170lbs + 10 MBS after each set of BP

1 hour mobility/fascia/stretch

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

Re: IrishMonkey

Post by Takafumi » Mon Jul 04, 2011 5:50 am

Summary: I've been managing various injuries now since April. The lastest - I irritated my right hamstring near the insertion doing yoga of all things (after about 20 reverse warriors) at the end of May. During the yoga I was also doing some inversions (headstands) - something I haven't done in a couple years. The fact that the hamstring wasn't really pulled too bad and I was still dealing with it a month later told me something else was going on. A couple days after the yoga/ right hamstring some upper trap/shoulder sorness on the right side surfaced. On June 23 the soreness developed into a burning sensation that went into my right triceps and upper pec. For a couple days I was about 8 on a 10 point pain scale (I reserve 10 for self-immolation or drawn & quartered). Sleeping was rough for a week (about 4 hours per night). I'm pretty certain I have a bulged or herniated cervical disk. I treated it for four days with NSAIDs around the clock (@ 1000mg a day). I have a traction device I use 2 x a day for twenty minutes. The pain is now reduced back to soreness around the shoulder and pec. Movement seems to be the best thing for it.

Review of literature correlates hamstring inflexibility with inflexibiliy of the muscles around the cervical spine.

July 3, 2011; SUNDAY; 9AM

WARMUP: Mobility Drills

ROW // SPEED BAG (15 rounds – no recovery)
250meters (@ 1min) row // 3 minutes speedbag

June 27, 2011, MONDAY, 6PM

WARMUP – Mobility Drills

WALKING LUNGE – 26lb KB (on Shoulder)
3 sets of 10 lunges

SPEEDBAG – 1′ x 20 rounds


June 26, 2011; SUNDAY; 10AM

WARMUP: Mobility Drills; 3/4 Mile walk; 100 meter jog x 2; Dynamic Drills

10 METER TURNAROUNDS (run 10 meters, turn and run 10 meters)
10 sets of 10 reps (hamstring tight, left calf irritated)

3/4 Mile Walk

SPEEDBAG – 1′ x 20 rounds


June 21, 2011; MONDAY; 6PM

WARMUP: Mobility Drills; 3/4 Mile walk; 100 meter jog x 2; Dynamic Drills

10 METER TURNAROUNDS (run 10 meters, turn and run 10 meters)
6 sets of 10 reps

AB/MID TORSO (480 reps)
Between sets of turnarounds – 6 sets
V-UP x 15 (90)
Alternating Leg Raise x 20 (120)
Toe Touches (supine) x 15 (90)
Alternating Superman (prone) x 30 (180)

3/4 MILE WALK


June 19, 2011; SUNDAY; 9AM

WARMUP: Mobility Drills; Row – 2k – easy; TGU – 65lb DB x 2 each side

BENCH PRESS
135 x 10

Speedbag / Turkish Get-up / Burpee / Sit-Up / Overhead Press (behind neck)
5 Rounds – 2 minute recovery
2 min speedbag
TGU – 85lb DB x 1 (up/down each side)
Burpee x 10
Sit up x 10, Oblique x 10
OHP x 15 – 50lb Barbell

1 mile walk
STAIRS – 60Meters x 4 (3 minute recovery)
1 mile walk

June 15, 2011; WEDNESDAY, 6PM

WARMUP: Mobility Drills

SPEEDBAG / JUMP ROPE / KB SNATCH – 24KG
5 mins / 1 min / 10 snatch
Repeat x 5

AB/MID-TORSO – 350 reps
V-UP – 5 sets 10 (50)
Alternating Leg Raise 5 sets 20 (100)
Straight Leg Raise Ups (supine) 5 sets 10 (50)
Toe Touches (supine) 5 sets 10 (50)
Alternating Superman (prone) 5 sets 20 (100)

June 12, 2011; SUNDAY; 10AM

WARMUP: Mobility Drills; 70lb Bar : 20 reps: RDL/SHRUG/CALF RAISE; OHP, GM, OHS (15 reps); Walking Drills

SQUAT
135lb x 20
145 x 15
155 x 10

RUN
1 Mile – 9 min

AB/MIDTORSO
Pull-up + Med Ball Raise (10lb) – 5 sets of 5reps

PUSH-UP
1 set 50 reps

June 8, 2011

WARMUP: Mobility Drills; 65lb Bar : 20 reps: RDL/SHRUG/CALF RAISE; OHP, GM, OHS; 25 pushups

SQUAT/RUN/JUMP
135 x 20
200 meter easy
1 min rope
145 x 15
200 meter easy
1 min rope
155 x 10
30 meter x 2 moderate pace
1 min rope

AB/MIDTORSO – 430 reps
Sit-up – 3 sets 20
V-up – 3 sets 10
Toe Touch (supine) – 3 sets 15
Straight Leg Raise (supine) – 3 sets 15
Alternating Superman – 3 sets 20
Alternating Leg Raise (supine) – 3 sets 20
Half Kneeling Pallof Press – 5 sets of 20

1 set 45 pushups


June 6, 2011; MONDAY; 8AM
Active Release Techniques – Hamstrings, Left Fibula, Levator scapulae – right side
Chiropractic – Adjustment to L-5

MONDAY 7PM

WARMUP: Mobility Drills; 65lb Bar : 20 reps: RDL/SHRUG/CALF RAISE; OHP, GM, OHS

DYNAMIC DRILLS – Walking Drills; Squats, Lunges

BENCH PRESS
135 x 10
185 x 5
225 x 4
245 x 1

2 x 50 meters – easy jog
2 x 100 meters – easy stride

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

Re: Takafumi

Post by Takafumi » Sun Apr 21, 2013 7:23 pm

A week after the last post I reinjured my cervical spine. A few months later I was resuming regular training. Then developed sinusitis (maybe an allergy) and was treated with 2 courses of Levofloxocin. The sinus symptoms didn't subside; however I rapidly developed tendon problems from the neck down. I began my own rehabilitation focusing on eccentric lifting from February 2012 - May 2012, then began running working from a 1 minute jog to 23minute 5K in 4 weeks. I used Dan John/Pavel "Easy Strength" last Summer. In August I ran in an All Comer Track meet and ran two heats of 60 meters and one heat of the 100 meters. These were my first full out sprints in close to 18 months. Last month without much preparation ran a 60 meter heat (8.26secs) at the Masters Indoor Nationals in the 50-54 age group. It was 2/10ths faster than August. I'll try to run 8.0 by the end of summer.

Sunday, April 21, 2013

Circuit x 5 rounds (2' recovery)

Hip Thrust - 300lb x 10
Deadlift - 300lb x 2 (clean grip)
KB 32kg x 10 swings
Squat 135lb x 10
KB 32kg x 5/5 snatch
DB Snatch (eccentric return) - 45lb DBs x 5


Alfredson Heel Drop+ 70lb
Plank - 2'
Nordic Hamstring Exercise - 2sets of 8reps
Last edited by Takafumi on Sun Apr 21, 2013 8:54 pm, edited 1 time in total.

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Fat Cat
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Re: Takafumi

Post by Fat Cat » Sun Apr 21, 2013 7:29 pm

Takafumi wrote:Then developed sinusitis (maybe an allergy) and was treated with 2 courses of Levofloxocin. The sinus symptoms didn't subside; however I rapidly developed tendon problems from the neck down.
I had the same experience from a similar antibiotic, Levaquin. Fluoroquinolones are evil.
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Takafumi
Manrammer, 3rd Rate
Posts: 370
Joined: Sat Jan 16, 2010 3:42 pm

Re: Takafumi

Post by Takafumi » Sun Apr 21, 2013 9:05 pm

Fat Cat wrote:
Takafumi wrote:Then developed sinusitis (maybe an allergy) and was treated with 2 courses of Levofloxocin. The sinus symptoms didn't subside; however I rapidly developed tendon problems from the neck down.
I had the same experience from a similar antibiotic, Levaquin. Fluoroquinolones are evil.

Yes, Levaquin (levofloxacin) that's the one. There were a lot of other side effects that took time to recover from: muscle twitching, tinnitus, anxiety, insomnia. I still get vertigo occasionally. There were mornings I'd get up and have to do a mental check list to remember my identity.

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

Re: Takafumi

Post by Takafumi » Tue Apr 30, 2013 12:35 am

April 29, 2013

Dynamic Warmup: 25 burpees, Lunges, Side Lunges, Squats, Walking Drills, Sprint Drills
Track sprints 200meters/150/100/50 (full recovery)
Stair Sprints x 5rep avg 16 seconds; full recovery (6 floor parking garage)
70lb KB - 50 swings (5 sets of 10)
62lb KB - 80 snatches (4 sets of 10/10)

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Mickey O'neil
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Re: Takafumi

Post by Mickey O'neil » Tue Apr 30, 2013 1:18 am

Man, that sounds rough, Takafumi. Glad that you are better and back at it.

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

Re: Takafumi

Post by Takafumi » Wed May 01, 2013 3:48 am

Thanks. I've worked pretty hard over the past year to get back to feeling pretty well. I pay more attention to recovery now and it's helped me avoid any major setbacks or chronic injuries. I haven't missed training due to sickness or injury in 15 months. My sleep cycle is still erratic. I have weeks of great sleep - 7.5 hours, and out of nowhere I have weeks of early waking: 5-6 hours. Can't pin it down yet.

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

Re: Takafumi

Post by Takafumi » Mon May 13, 2013 12:54 am

I've been doing Easy Strength 4 days a week for the past couple weeks.
Warmup: Hip thrust, TGU
Main lifts: Deadlift, Squat, Incline Press, Pullups
Extras: KB Snatches and/or Swings, Alfredson Heel Drops, Planks, Nordic Hamstring Ex.

I've done a variation of this morning's training the past 3 Sundays:

Dynamic Warmup: 25 burpees, Lunges, Side Lunges, Squats, Walking Drills, Sprint Drills, Hurdle drills

Track sprints (@ 90% effort)
200meters (31secs, 8 min rest)
150 (21 secs, 6 min rest)
100 (14 secs, 4 min rest)
50 meters (7 secs)

Stair Sprints x 5 rep avg 16 seconds; full recovery (6 floor parking garage)
32kg KB - 60 snatches (5 sets of 6/6 between stair sprints)
10 single leg pushups each sprint

(Improved sleep this week; vertigo from Friday night through this morning.)

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

Re: Takafumi

Post by Takafumi » Mon Sep 09, 2013 1:03 am

Since my last post I've continued to train 3-4 days a week. I competed in a Masters (age 50-55) meet in June with mixed results. My speed is about the same as last season, however I added the 200 meters for the first time in a few years. I've trained injury free for the past 12 months.

Last three training workouts:

SEPTEMBER 8, 2013, AM

TRACK – Sprints 95%: WARMUP: 25 BURPEES, DYNAMIC DRILLS – MARCHES, BOUNDS

200 Meters – 30.2seconds (8′ recovery)
150m- 22.1s (8′)
100m – 14.s (8′)
55m – 7.8s

15 minute recovery

STAIRS TRAINING (6 story parking structure)

Circuit X 5 (5′ recovery)
36KG Kettlebell (80lbs) – 10 swings; 10 snatches
10 single leg pushups
Stair sprint – avg 15 seconds


SEPTEMBER 7, 2013, Saturday AM

WARMUP – TGU X 2 with 80lb KB (up/down both sides – 1 rep)

KETTLEBELL SNATCH TEST - 28KG (62LB) - 5 MINUTES
95 snatches

PULLUPS
15



SEPTEMBER 5, 2013, Thursday PM
WORKOUT DESCRIPTION – Saturday, :

WARMUP – TGU X 5 with 53lb KB (up/down both sides – 1 rep)

DEADLIFT
350 x 1 conventional grip
325 x 2 snatch position, hook grip
325 x 2 conventional grip

PULLUPS
+44LBS – 3sets x 3 reps

KETTLEBELL - 28KG
3 SETS OF SWINGS: 50/25/25

ALFREDSON HEEL DROPS (weighted)
1 set of 15reps each leg (10 second each rep) +45lb

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

Re: Takafumi

Post by Takafumi » Sun Sep 15, 2013 10:11 pm

SEPTEMBER 15, 2013, AM

TRACK – Sprints 95%: WARMUP: 25 BURPEES, DYNAMIC DRILLS – MARCHES, BOUNDS

200 Meters – 29.54seconds (8′ recovery)
150m- 21.27s (8′)
100m – 14.03 (8′)
55m – 7.75s

15 minute recovery

STAIRS TRAINING (6 story parking structure)

Circuit X 5 (5′ recovery)
20 single leg pushups
Stair Sprint – avg 15 seconds


SEPTEMBER 14, 2013, Saturday AM

WARMUP – TGU X 2 with 80lb KB (up/down both sides – 1 rep)

KETTLEBELL SNATCH TEST - 24KG (53LB) - 5 MINUTES
110 snatches

PULLUPS
15 + 5lb
15



SEPTEMBER 12, 2013, Thursday PM

WARMUP – TGU X 5 - 62lb KB (up/down both sides – 1 rep)

DEADLIFT
360 x 1
365 x 1

PULLUP
+50LBS – 5sets x 2reps

KETTLEBELL - 32KG (70lb)
SNATCH 3sets x 6/6reps

ALFREDSON HEEL DROPS (weighted)
1 set of 15reps each leg (10 second each rep) +50lb

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

Re: Takafumi

Post by Takafumi » Wed Sep 18, 2013 3:42 am

SEPTEMBER 17, 2013, Tuesday PM

WARMUP – TGU X 3 - 70lb KB (up/down both sides – 1 rep)

DEADLIFT
375lb x 1

PULLUP
+50LBS – 10 sets x 2reps on the minute

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

Re: Takafumi

Post by Takafumi » Fri Sep 20, 2013 4:27 am

SEPTEMBER 19, 2013, Thursday PM

WARMUP – TGU X 3 - 70lb KB (up/down both sides – 1 rep)

DEADLIFT
340lb x 5

PULLUP (eccentric part only)
Body weight x 30

Kettle Bell Snatch - 62lb
1 set x 25/25

Alfredson Heel Drop
1 set of 15 each leg. 10 second drop + 50lbs

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

Re: Takafumi

Post by Takafumi » Sun Sep 22, 2013 9:35 pm

September 22, 2013. Sunday

TRACK

Warmup: 25 burpees, dynamic drills, bounds

Sprints 90-95% effort (full recovery)
200Meters - 30.2.
150 - 21.3
100 - 13.6
55 - 7.6

Stair Sprints (6 floor garage)

X 3 with 5 min recovery.

Kettlebell Swings - 80lb
4 sets x 20 reps

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

Re: Takafumi

Post by Takafumi » Sun Sep 29, 2013 6:56 am

September 28, 2013, Saturday

175 lbs. Age 53

Deadlift
365 x 1
385 x 1

Pull-up
21

Kettlebell Snatch (53lb - 5 mins)
120

This was an unsanctioned Tactical Strength Challenge.

My back was tight all week and didn't feel right. I decided to scratch the last deadlift.

The Kettle bell I drew for the snatch had a chipped handle. I tore a callous at about 3 1/2 minutes which cost me some reps.

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

Re: Takafumi

Post by Takafumi » Sat Nov 08, 2014 7:04 pm

November 8, 2014, Saturday 11AM


WARMUP: Goblet Squat, Jump Rope, Hip Thrust

DEADLIFT
225 x 5
320lb x 8 reps

VERTICAL JUMP
22, 22.5, 22.75

POWER CLEAN
135 x 1
155 x 1
185 x 1
205 x 1

SQUAT
135 x 5
185 x 3
230 x 2
240 x 1

OVERHEAD PRESS
135 x 1
145 x 1
160 x 1
171 x 1

RING PUSH-UPS
10r x 3sets

PULL-UPS
5r – body weight.
+ 25lbs x 5
+ 50lbs x 2
+ 80lbs x 1
+ 50lbs x 4
8 reps chin-ups

KETTLE-BELL SNATCH 80lb
1set x 10
5 right 5 left

TIRE SLED – Walking Lunge
+25lbs – 20 meters x 2reps
Tire only – side lunge – 20 meters x 2reps

PISTOL SQUAT
2 each leg

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