Takafumi

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

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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 6:37 pm

June 13, 2010

TRAINING: Sunday, 9AM

WARMUP: Dynamic drills

ROW
4 x 5 minutes - 5 min recovery with 50 med ball throws - 10lb
150watts
175watts
175watts
200watts

SQUAT
135 x 10
145 x 8
155 x 8
165 x 10

PUSHUP - single leg
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 » Wed Jun 16, 2010 4:19 am

June 15, 2010

TRAINING: Tuesday, 6PM

WARMUP: 1 mile walk, Dynamic drills;.

RUN
800m easy
100meters x 4 80% on field
Parking garage stairs - 60METERS x 6 at 85% - 90 sec recovery

1 mile walk

SQUAT
135 x 20
155 x 10
185 x 5

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 18, 2010 10:54 pm

June 17, 2010

TRAINING: Thursday, 4:30PM

WARMUP: Dynamic Drills

ROW
2000 m @ 151 watts (@ 85% effort)

SQUAT
135 x 20
190 x 5
160 x 15

PULLUPS (Weighted + 24kg)
4 sets of 3
1 min plank between sets

PUSHUPS
1 set of 50

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

Re: The Adventures of Takafumi Soichiro

Post by Takafumi » Sat Jan 01, 2011 7:02 pm

JANUARY 1, 2011

2010 REVIEW

Track goals: Unrealized
Strength: Improved cardio and endurance, diminished optimal strength in most lifts.
Flexibility: No significant changes
Injuries: Herniated disc, chronic injuries to left shoulder/elbow. Right thumb.
Body Composition: Improved from 13% to 9% body fat
Summary: Reached age 50 in July. Progress this year was impacted by work challenges (multiple layoffs, new jobs) and injuries. Injuries resolving – implemented body weight training and stair sprints for 2 months, followed by 3 week complete rest.


2011 GOALS

Train - average 3-4 x per week
Sprint speed: 60 meters < 8 secs by March
Strength: Reintroduce weights with 5/3/1: Deadlift, Squat, Presses, Weighted Pullup, Plyometrics
Body Composition: Maintain 10% body fat
Avoid injury: Limit changes in training (introduce 1 variable at a time). Realize training is not a competition, it is preparation for competition. Attend to recovery.
Last edited by Takafumi on Sun Jan 09, 2011 10:50 pm, edited 1 time in total.

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Holland Oates
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Re: The Adventures of Takafumi Soichiro

Post by Holland Oates » Sat Jan 01, 2011 9:06 pm

Welcome back. Congrats on leaning up. That shit is hard.
Southern Hospitality Is Aggressive Hospitality

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

Re: The Adventures of Takafumi Soichiro

Post by Takafumi » Sun Jan 02, 2011 10:11 pm

Ed Zachary wrote:Welcome back. Congrats on leaning up. That shit is hard.
Thanks Ed.

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

Re: The Adventures of Takafumi Soichiro

Post by Takafumi » Sun Jan 02, 2011 10:24 pm

January 2, 2011, Sunday, 10AM

WARMUP: Mobility Drills

KB SNATCH (53lb)
2 sets of 5 each arm

RUN
1 mile - easy
Dynamic Drills

STAIRS (6 story garage @ 60meters) http://maps.google.com/maps?cbp=11,212. ... 99&layer=c
10 reps – 2' recovery

PULLUP
8

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

Re: Takafumi Soichiro

Post by Takafumi » Tue Jan 04, 2011 3:45 am

January 3, 2011

TRAINING: Monday, 6PM, General Conditioning / Recovery

CYCLING (Rollers) 30 minutes – easy

15 minute warmup

5 x 1 minute intervals with 1 min recovery

1. 53 x 18 - 100 rpm
2. 53 x 16 – 90 rpm
3. 53 x 14 – 90 rpm
4. 53 x 12 – 80 rpm
5. 53 x 12 – 80 rpm

5 min easy spin

TURKISH GETUP (up/down each side – 1 rep)
25lb DB x 5
45lb Bar x 5

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

Re: Takafumi Soichiro

Post by Takafumi » Thu Jan 06, 2011 4:06 am

January 4, 2011

TRAINING: Tuesday, 5:30PM; General Conditioning

WARMUP: Mobility Drills, Combination – 45lb bar, Pushups

BENCH PRESS
135 x 5
155 x 5
175 x 10

3/4 Mile run

DYNAMIC DRILLS / SPRINT DRILLS

RUN
100 Meter – 50% effort, walk the turn, repeat x 6

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

Re: Takafumi Soichiro

Post by Takafumi » Sun Jan 09, 2011 10:47 pm

January 7, 2011

Active Release Technique (ART) – lumbar, hamstrings, left psoas, left elbow/triceps.

Chiropractic adjustment of rotated lumbar.



January 9, 2011

TRAINING: Sunday, 9:30AM

WARMUP: Mobility Drills, Combination with 55lb bar – 15 reps each: dead-lift/shrug/calf raise, overhead press, good morning, squat; Pushups

SQUAT
135 x 5
155 x 5
175 x 8

OVERHEAD PRESS
80 x 5
95 x 5
110 x 8

3/4 mile easy run

DYNAMIC WARMUP, SPRINT DRILLS

RUN - 100 Meter Sprints ~ 3 min recovery
4 x 100 ~ 16″
5 min recovery
4 x 100 ~ 15″ (accelerate every 20meters)
5 min recovery
4 x 100 ~ 14″

PUSHUPS
4 sets of 20

AB/MIDTORSO
Plank – 3 x 1′

3/4 Mile run

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

Re: Takafumi Soichiro

Post by Takafumi » Wed Jan 12, 2011 3:38 am

January 11, 2011

TRAINING: Tuesday, 5:30PM

WARMUP: Mobility Drills, Combination – 45lb bar, Pushups

BENCH PRESS
145 x 3
165 x 3
185 x 10

3/4 Mile run

DYNAMIC DRILLS

RUN
100 Meter – 65% effort, walk the turn, repeat x 8

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

Re: Takafumi Soichiro

Post by Takafumi » Fri Jan 21, 2011 3:14 am

January 12 - 19 - Common Cold - Recovery


January 20, 2011 - Resume Training

TRAINING: Thursday, 5:30PM

WARMUP: Mobility Drills, Combination – 45lb bar (DL, Shrug, Calf Raise, OHP, OHP

KB 35lb
30 x dble arm swing
1min recovery run
repeat x 6

DEAD LIFT (Clean grip)
135 x 5
175 x 5
205 x 5
235 x 5

PULLUP
5 sets of 5

PUSHUP (feet elevated 18″)
3 sets of 10

AB/MIDTORSO
Reverse Crunch – 3 sets of 25

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

Re: Takafumi Soichiro

Post by Takafumi » Sun Jan 23, 2011 5:01 pm

January 23, 2011, Sunday, 9:00AM

having coffee, thinking about training

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

Re: Takafumi Soichiro

Post by Takafumi » Sun Jan 23, 2011 9:43 pm

JANUARY 23, 2011

TRAINING: Sunday, 9:30AM; Sprint Training

WARMUP: Mobility Drills, 3/4 mile run; Dynamic Drills, Sprint Drills (40 minutes)

SPRINTS
Block Start – 20 meters
2 min recovery
40 meters off top of blocks @ 85%
4 min recovery
Repeat x 4

Recover 5 minutes

250 meters ~ 85%

Recover 10 minutes

60 METER STAIRS x 4 ~ 100% effort (@ 16 seconds)
2 minute recovery each rep

1 Mile easy run

OVERHEAD PRESS
90 x 3
105 x 3
115 x 8

TURKISH GETUP 35lb KB
5 minutes

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

Re: Takafumi Soichiro

Post by Takafumi » Wed Jan 26, 2011 3:24 am

January 25, 2011

TRAINING: Tuesday, 5:30PM; Conditioning

WARMUP: Mobility Drills, Combination – 45lb bar – 15 reps: single leg dl; OHP, Good Morning, OHS,

SNATCH DRILLS – 45LB BAR – 12 reps

SQUAT
135 x 5
140 x 3
160 x 3
180 x 6

KB – 35LB
30 Swings
1 min easy run
Repeat x 6

WEIGHTED PULLUP (35LB)
4 sets of 3reps

AB/MID-TORSO
5 Leg Raise
25 Reverse Crunch
5 Leg Raise
25 Reverse Crunch
15 x ab wheel

PUSHUP (Elevated feet - 18″)
5 sets of 10 – 2 min recovery

Mobility/Stretch – 20 minutes

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

Re: Takafumi Soichiro

Post by Takafumi » Fri Jan 28, 2011 4:12 am

January 27, 2011

TRAINING: Thursday, 5:30PM; Conditioning / Sprint Training

WARMUP: Mobility Drills, Combination – 45lb bar – 15 reps: single leg dl; OHP, Good Morning, OHS

DEAD LIFT (clean grip)
185 x 5
225 x 3
250 x 6

BENCH PRESS
135 x 8
155 x 5
175 x 3
195 x 7

3/4 mile run

Dynamic Drills, Sprint Drills

Build up – 20meters, 40meters, 60meters from 3pt start – 85% effort

Recover 5′

150 METERS (3pt start; 5′ recovery)
1. 25.6″ (80%)
2. 25.2″ (80%)
3. 24.2″ (85%)

3/4 mile run

TURKISH GETUP 35lb KB
6 minutes

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

Re: Takafumi Soichiro

Post by Takafumi » Sun Jan 30, 2011 9:56 pm

January 30, 2011, Sunday, 9:30AM; Strength, Sprints

WARMUP: Mobility Drills; Combination w/45lb Bar

SQUAT
135 x5
155 x 5
175 x 3
195 x 5

OVERHEAD PRESS
95 x 5
115 x 3
125 x 4

3/4 MILE RUN - easy pace

DYNAMIC DRILLS / SPRINT DRILLS

SPRINTS (95%+ effort / Block Starts)
5 x 10m w/ 400meter easy + 1′ rest
4 x 20m w/ 3′ rest;
3 x 30m w/ 4′ rest

BURPEES
1 set - 10
2 set - 20

3/4 MILE RUN - easy pace

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

Re: Takafumi Soichiro

Post by Takafumi » Wed Feb 02, 2011 4:09 am

February 1, 2011, Tuesday, 5:30PM

WARMUP: Mobility Drills, Combination – 45lb bar – 15 reps: single leg dl; OHP, Good Morning, OHS

SNATCH DRILLS – 65LB BAR – 10 reps

DEAD LIFT (clean grip)
135 x 5
205 x 5
235 x 3
260 x 6

KB – 24kg
30 Swings
1 min recovery run
Repeat for 2 cycles

KB- 16kg
30 Swings
1 min recovery run
Repeat for 4 cycles

WEIGHTED PULLUP (40LB)
3 sets of 3 reps (2' recovery)

PUSHUP
3 set 10
1 set 20

KROC ROW (24kg)
20 each arm

Mobility Drills

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

Re: Takafumi Soichiro

Post by Takafumi » Fri Feb 04, 2011 4:10 am

February 3, 2011, Thursday, 6:30PM; Conditioning / Sprint Training

WARMUP: Mobility Drills, 3/4 mile run

Dynamic Drills, Sprint Drills

Build up – 50 meters x 3 – 1′ recovery

250 METERS (7′ recovery)
1. 47″ (80%)
2. 43″ (85%)
3. 44″ (85%)

3/4 mile run

TURKISH GETUP 35lb KB
6 1/2 minutes

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

Re: Takafumi Soichiro

Post by Takafumi » Sun Feb 06, 2011 9:18 pm

February 6, 2011, Sunday; 9:30AM; 5/3/1 Recovery (Squat/BenchPress); Sprint Training

WARMUP: Mobility Drills

SNATCH DRILLS (Doubles; 2′ recovery)
Mid-Hang – Bar x 6
Snatch – 60lb x 4, 70 x 4, 80 x 4

SQUAT/BENCH PRESS

3/4 Mile Run

DYNAMIC DRILLS, SPRINT DRILLS

150 Meters (85%)
1. 23″
2. 22″
3. 21″
4. 22″

BROAD JUMP – 2 sets of 10

PUSHUPS – 20

3/4 Mile Run

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

Re: Takafumi Soichiro

Post by Takafumi » Fri Feb 11, 2011 3:25 am

Recovery Week, Mon/Tues/Wed: Mobility only - AM/PM

February 10, 2011, Thursday, 5:30PM; 5/3/1 Recovery Lifts; Technique

WARMUP: Mobility; Bar – 15 reps each: DL, OHP, GM, Lunge, Side Lunge, OHS

OVERHEAD PRESS - light
DEAD LIFT - light

SNATCH/CLEAN TECHNIQUE DRILLS (90lb)
Clean Pull – 4 sets 3
Snatch Press – 4 sets 5

TURKISH GETUP (up/down each side = 1 rep)
5 x 65lb barbell – 3′ recovery

CHINUPS
5 sets of 5

Mobility/Stretch

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

Re: Takafumi Soichiro

Post by Takafumi » Sun Feb 13, 2011 8:59 pm

February 13, 2011

TRAINING: Sunday, 9:00AM, 5/3/1, Sprints

WARMUP: Mobility; Combination – 65lb Bar; RDL, OHP, GM, Squat

BENCH PRESS
140 x 5
165 x 5
185 x 12

SQUAT
135 x 5
155 x 5
175 x 20

TRACK WARMUP: 400 Meters – easy, Mobility Drills, Dynamic Drills, 50 Meter Build up x 2

5 minute recovery

25 METER TIME TRIALS (5′ recovery)
20 meter sprint into 25 meter timing zone – 95 – 100% effort
  • 3.17″
    3.16″
    3.15″
    3.10″
3/4 Mile easy

KB SNATCH 24kg
4 sets x 10 each arm (2′ rest)

PLYOS – 20″ BOX JUMP – (drop and return to box)
1 set x 2 (front)
1 set x 4 (front, l, r, backward)

SUMMARY
Based on past results, I need consistent 25 meter splits </= 3 seconds to get 60 meters under 8 secs.
Last edited by Takafumi on Wed Feb 16, 2011 1:54 pm, edited 1 time in total.

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

Re: Takafumi Soichiro

Post by Takafumi » Wed Feb 16, 2011 4:17 am

February 15, 2011, Tuesday, 6:30PM

WARMUP: Mobility, Snatch Drills

SNATCH
65lb x 2
75 x 2
85 x 2
100 x 2 x 4

POWER CLEAN/POWER JERK
135 x 2 x 4

OVERHEAD PRESS
85 x 5
95 x 5
115 x 10

WEIGHTED PULLUP (35lb) // TURKISH GETUP (75lb Barbell – each side/up-down)
4 pullups / 1 TGU
Repeat x 3 - no rest

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

Re: Takafumi Soichiro

Post by Takafumi » Fri Feb 18, 2011 5:15 am

February 17, 2011, Thursday, 6pm

WARMUP: Mobility Drills, Combination with 70lb bar: RDL, OHP, GM, OHS

FRONT SQUAT
135 x 2
145 x 2
165 x 2
185lb – 3 sets of 2

SNATCH PULL
135lb – 3 sets of 3

OVERHEAD SQUAT
100lb – 4 sets of 3

PUSH PRESS
135lb – 3 sets of 5

1 Mile – 7′ 45″
10 pullups
4 x 60 Meter Stairs @ 85% effort
10 pullups
1 Mile – 7′ 30″

Foam Roller, Mobility Drills

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

Re: Takafumi Soichiro

Post by Takafumi » Wed Feb 23, 2011 3:34 am

February 20, 2011, Sunday, 10AM, Technique, Conditioning

WARMUP: Mobility Drills, 3/4 mile easy

DYNAMIC DRILLS / SPRINT DRILLS

BLOCK STARTS (spikes) x 8

60 METER STAIRS – 6 reps~ 95% effort 16-17 secs, full recovery

3/4 mile easy run

DEAD LIFT (Clean Grip)
185 x 5
215 x 5
245 x 10

KB SNATCH (24kg)
5 sets of 10 each side

AB/TORSO
Hanging Leg Raise – 2 sets of 5
Wheel Rollouts x 25

PLYOMETRICS (20″ Box)
Depth Jump x 4
Seated Box Jump x 4
Drop-Jump x 4

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