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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Re: Takafumi Soichiro

Post by Takafumi » Wed Feb 23, 2011 3:35 am

February 22, 2011, Tuesday, 5:30PM, 5/3/1,

WARMUP: Mobility; Combination – 45lb Bar – 15 reps; RDL, OHP, GM, OHS

BENCH PRESS
155 x 3
175 x 3
195 x 10

10LB MEDICINE BALL
Overhead Slam to Ground/Catch/Repeat x 10

SQUAT
155 x 3
165 x 3
185 x 15

WEIGHTED PULLUP (25LB)
3 sets 5

RUN DRILL
3 x 50 Meters Easy (jumping rope)

ABS/TORSO
Hanging Leg Raise – 2 x 5reps

Takafumi
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Posts: 370
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Re: Takafumi Soichiro

Post by Takafumi » Fri Feb 25, 2011 7:29 pm

February 25, 2011; Friday; 9AM

WARMUP: Mobility Drills; C2 ~ 2K; Combination with 45lb bar: RDL, SHRUG, CALF RAISE, OHP, GM, OHS

OVERHEAD PRESS
95 x 5
105 x 3
115 x 12

DEAD LIFT
205 x 3
235 x 3
255 x 8

KB SNATCH (24kg ~ 120 reps)
2 sets of 15 each side
3 sets of 10 each side

PLYOMETRICS (20″ Box)
Depth Jump x 4
Seated Box Jump x 4
Drop-Jump x 4 (left, right, backward, forward)

WEIGHTED PULLUP (35lb)
3 sets of 3
Last edited by Takafumi on Mon Feb 28, 2011 6:22 am, 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 » Mon Feb 28, 2011 6:22 am

2011 RUN FOR THE DREAM
Indoor Track & Field Invitational:
Save Mart Center
Fresno, California

55 Meters ~ 7.69 (All American Standard is 7.4 for 50-54 age group)

Three false starts in my heat...took the edge off my start ~ maybe cost me a 10th.

My primary goal for this meet was to get to a race (literally 1 race) uninjured by training. And given the lack of volume over the past few weeks, this is an acceptable result.

The Ginger Beard Man
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Re: Takafumi Soichiro

Post by The Ginger Beard Man » Mon Feb 28, 2011 2:28 pm

Congratulations!
Blaidd Drwg wrote:Disengage from the outcome and do work.
Jezzy Bell wrote:Use a fucking barbell, pansy.

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

Re: Takafumi Soichiro

Post by Takafumi » Wed Mar 02, 2011 4:31 am

Thanks Grim


March 1, 2011, Tuesday, 5:30PM

WARMUP: Mobility; Combination – 45lb Bar – 15 reps; RDL, OHP, GM, OHS

TECHNIQUE DEVELOPMENT
Overhead Squat – 3 sets 10 ~ 75lb
Pressing Snatch Balance – 3 sets 10 ~ 75lb
Front Squat – 3 sets 6 ~ 135lb

BENCH PRESS
165 x 5
185 x 3
205 x 8

WEIGHTED PULLUP (20LB)
4 sets 5

ABS/TORSO
50 Situps

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

Re: Takafumi Soichiro

Post by Takafumi » Fri Mar 04, 2011 2:59 am

March 2-4, 2011
Caught some kind of virus ~ 3 days on and off.

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

Re: Takafumi Soichiro

Post by Takafumi » Mon Mar 07, 2011 2:34 am

March 6, 2011 ~ Sunday, 10:30AM

WARMUP: Mobility Drills; 3/4 mile tempo run

DYNAMIC DRILLS / SPRINT DRILLS – 45 minutes; 8 x 10 meter accelerations

STANDING BROAD JUMP x 3 ~ avg ~ 2.3 Meters

100 METERS x 4 ~ Tempo ~ 18″, 18″, 17″, 17″

60 METERS STAIRS x 4 ~ 90% ~ 17″ each, full recovery

3/4 Mile easy tempo

VERTICAL JUMP x 3 ~ avg. ~ 21"

SQUAT
135 x 8
165 x 5
175 x 3
195 x 15

OVERHEAD PRESS
95 x 5
115 x 3
125 x 8

DEAD LIFT (Alternate Grip)
225 x 2
275 x 2
305 x 2

KB SNATCH (24kg)
90 ~ 5 minutes

PLYOMETRICS (20″ Box)
Depth Jump x 6
Seated Box Jump x 6
Drop-Jump x 4 (left, right, backward, forward)
Single Leg - onto box x 1

AB/MIDTORSO
20 Situps
20 Reverse Crunch

Takafumi
Manrammer, 3rd Rate
Posts: 370
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Re: Takafumi Soichiro

Post by Takafumi » Wed Mar 09, 2011 4:33 am

March 8, 2011, Tuesday, 5:30PM

WARMUP: Mobility Drills, 3/4 mile tempo run, Dynamic Drills, Form Drills

1 mile run easy tempo

WEIGHTED PULLUPS
3 sets 5 ~ 35lbs
2 sets 5 ~ 25lbs

PUSHUPS
5 sets 20

REVERSE CRUNCH
5 sets x 20

Takafumi
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Re: Takafumi Soichiro

Post by Takafumi » Sun Mar 13, 2011 7:22 pm

March 9 - 12 - Mobility ~ 1/2 hour AM / PM

March 13, 2011; Sunday 10AM

WARMUP: Mobility Drills, 1/4 mile walk; 1200 meters easy jog, 400meters barefoot on grass.

RUN
Dynamic Drills, Sprint Drills
8 x 50 meters ~ build up speed to 50 meters ~ relax 50 meters, walk the corner; repeat

1 mile easy

STAIRS (60 Meters @ 90% effort)
8 reps ~ 17 secs each ~ 3' recovery

1 mile easy

Takafumi
Manrammer, 3rd Rate
Posts: 370
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Re: Takafumi Soichiro

Post by Takafumi » Wed Mar 16, 2011 3:17 am

March 15, 2011; Tuesday; 6PM

WARMUP: Mobility Drills; Combination with 45lb bar: RDL, SHRUG, CALF RAISE, OHP, GM, OHS

DEAD LIFT
225 x 5
245 x 3

KB SNATCH (24kg ~ 60 reps)
3 sets 10 each side

PULLUP
3 sets 8
2 sets 4

PUSHUP
3 sets 20

Motivation and energy level are optimal enough, but legs haven't been onboard in the last three trainings. May have over reached 10 days ago coming back from that virus and adding jump tests, more form drills, and timed snatches. Next track meet is 3/27 - not much window left. I need at least two quality track sessions.

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

Re: Takafumi Soichiro

Post by Takafumi » Fri Mar 18, 2011 12:28 am

March 17, 2011.

Chiro/ART on 3/16/11 ~ cervical spine adjustment and ART on right side of neck. Right psoas - shortened and in spasm ~ in contacting/irritating the QL, some shortening of gluteus. No joint issues with lumbar. Improvement noted today.

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

Re: Takafumi Soichiro

Post by Takafumi » Sat Mar 19, 2011 10:38 pm

March 19, 2011, Saturday, 1PM

WARMUP: Mobility Drills; 45lb bar ~ 15 reps each: RDL, SHRUG, CALF RAISE, OHP, GM, OHS

CYCLING ~ ROLLERS
5′ warmup ~ small gear – 110rpm
15′ medium gear – 100rpm

BENCH PRESS
135 x 8
150 x 5
175 x 5
200 x 10

PULLUP
1 x 53lb
1 x 60lb
1 x 70lb
1 x 70lb
1 x 60lb
2 x 50lb
8 x 25lb

J BAND – resistance cord on ankle
Adduction, Abduction, High Knee, Pawback

INCLINE BENCH PRESS
4 sets ~ 5 x 145

AB WHEEL (w/resistance band)
2 sets of 10

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

Re: Takafumi Soichiro

Post by Takafumi » Mon Mar 21, 2011 12:26 am

MARCH 20, 2011, SUNDAY, 9:30AM; Speed Training (Track conditions ~ 45°, rain, 15mph wind)

WARMUP: Mobility Drills, 3/4 mile walk; 1600 meter @ 8minutes

WALKING DRILLS ~ (20m then sprint 10m.):
1. Knee Hug,
2. Knee to Shoulder,
3. Toy Soldier,
4. Knee to opposite Elbow.
(Cues: Toe up, rise onto ball of the foot, and stay tall.) Walk back slowly.

DYNAMIC WARMUP ~
Squat (slow/full depth) x 20, then lunge 20m then sprint 10m;
Squat (fast/parallel depth) x 10, then backward lunge 20m then sprint 10m;
Squat Jump x 10 then sprint 10m.
Side Lunge (alternate 10m each side), then sprint 10m;
Spiderman x 20m, then sprint 10m

RUN BUILD-UP
50m to 1/2 speed, float 50m, walk the turn,
50m to 3/4 speed, float 50m, walk the turn,
50m fast; float 50m.

SPRINT DRILLS (40m each drill), Marching, Clawing, Hi Knees (Cue: Work on proper posture[upright], foot strike [underneath hips on balls of feet])

MAIN WORK (95-100% efforts)
5 x 10m w/ 3′ rest; (Headwind)
4 x 20m w/ 3′ rest; (Tailwind)
3 x 30m w/ 4-5′ rest (Tailwind)
1 x 200m (85%)

Walk ~ 800m
Easy run ~ 400m

SUMMARY ~ Esthetically this was some ugly training, but necessary. Not warm enough to risk block starts... Rainy ~ bad footing. Nike Frees soaked during warmup. Removed inserts and socks and fastened them down to keep footing somewhat stable. Distance spikes would have been better.

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

Re: Takafumi Soichiro

Post by Takafumi » Wed Mar 23, 2011 3:33 am

March 22, 2011, Tuesday, 6PM

WARMUP: Mobility Drills, C2 Row ~ 2K easy; 45lb Bar ~ 20 reps – RDL, Calf Raise, Shrug, OHP, GM, OHS

SQUAT
135 x 5
170 x 5
195 x 5
205 x 8

OVERHEAD PRESS
95 x 5
110 x 5
125 x 6

KB SWING (24kg) / JUMP ROPE
20 Swings / 30 sec rope / 2′ recovery
Repeat x 5

PULLUPS (+22.5lb)
5 sets x 5

BOTTOM UP PRESS ~ KB (16kg)
10 sets of 2 each arm

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

Re: Takafumi Soichiro

Post by Takafumi » Sun Mar 27, 2011 4:01 am

March 23, 2011 ~ Wednesday ~ 60 min Massage. Psosas, QLs, glutes, hamstrings are stiff from training - (likely the 24kg KB ~ I still am not sure wtf i'm doing with it program-wise - maybe too much volume for a 50+ kb novice.) This tx focused on deep tissue and joints. I was warned I would be sore and stiff for another day - I was. Contrast therapy.

March 24, 2011 ~ Thursday ~ residual soreness from massage but more mobility. Putting in extra duty at work due to 2 co-worker's out ill. Rain/wind ~ low motivation ~ no block or sprint work ~ mobility, stretching ~ epsom salts & contrast therapy.

March 25, 2011 ~ Friday ~ More rain/wind. Intense training at this point will not benefit results on Sunday. I will be entering the meet under-trained - results will be less than optimal but will benefit from the competition. More mobility, diet, contrast therapy, rest.

March 26, 2011 ~ Saturday ~ Rest, nutrition, hydration, mobility, epsom salts.

Bay Area Senior Games ~ Stanford University, CA ~ tomorrow.
Events ~ Age 50-54 ~ 100 & 200Meters

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Mickey O'neil
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Re: Takafumi Soichiro

Post by Mickey O'neil » Sun Mar 27, 2011 6:00 pm

Good luck!

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

Re: Takafumi Soichiro

Post by Takafumi » Mon Mar 28, 2011 1:35 am

Thanks Mickey

CALIFORNIA SENIOR GAMES ~ Cobb Field ~ Stanford University

Age 50-54
100 Meters ~ 13.48 (1st)
200 Meters ~ 28 (+ something) (3rd)

Summary - fast starts and decent acceleration in both races. But after 50 Meters there was a shockingly abrupt drop off.

These are not good results. I expect to run under 13 anytime I enter a 100. (I ran 13.3 with a pulled calf last May). 3 years ago I was running 12.48 and 25.5 and still had room for improvement. Age doesn't account for this slide. (At that time I was training 4-5 days a week with heavy deadlifts, running and/or plyometrics with a lot more frequency.) This was not a good month of training. I've got my work cut out for me.

On a positive note ~ no injuries ~ just soreness. Predictable though ~ I haven't raced a 200 in over 2 years.

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

Re: Takafumi Soichiro

Post by Takafumi » Wed Mar 30, 2011 2:57 am

March 29, 2011, Tuesday, 6PM

WARMUP: Mobility Drills, 45lb Bar ~ 15 reps: GM, OHP, OHS. 135lb Bar ~ 10 reps: Shrug, Deadlift

TURKISH GETUP
35lb KB ~ 5 minutes

DEAD LIFT (Clean Grip)
135 x 8
195 x 5
225 x 5
245 x 10

PLYO – 22″
5 Drop/Jump

C2 ROW
4 x 250 meters – tempo

TGU (1 rep = up/down each side)
45LB BAR x 10reps

ROPE JUMP
5 x 1′

AB/MID TORSO
Ab45s – 2 sets of 5 reps
Sit Up – 5 sets 10

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

Re: Takafumi Soichiro

Post by Takafumi » Thu Mar 31, 2011 2:52 am

March 30, 2011, Wednesday, 6PM

WARMUP: 2min Plank, 1min side plank each side. Mobility Drills, 45lb Bar – 20 reps: RDL, OHP, GM, OHS. Saxon Bends, Windmills. C2 Row – 2KM

BENCH PRESS (5 medicine ball slams each set)
135lb x 10
165 x 3
190 x 3
210 x 8

PULL-UP
53lb x 2
70 x 1
70 x 1
53 x 3

AB/MID-TORSO
Twist Up/Sit-Up ~ 10 sets of 10

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

Re: Takafumi Soichiro

Post by Takafumi » Fri Apr 01, 2011 3:02 am

March 31, 2011, Thursday, 6PM

WARMUP: Mobility Drills, 3/4 mile walk, 400meters tempo, Dynamic Drills, Sprint Drills, 3 x 50 meter build up

RUN (on field) – 85%
4 x 100 Meters ~ 2` recovery
4` recovery
4 x 100 Meters ~ 2` recovery

SIT-UP
5 x 10

1/2 mile run – tempo

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

Re: Takafumi Soichiro

Post by Takafumi » Sat Apr 02, 2011 6:56 pm

April 2, 2011

SATURDAY, 9AM

WARMUP: Mobility Drills, 65lb Bar: 15 reps ~ RDL, SHRUG, CALF RAISE, OHP, GM, OHS

TGU (1 rep ~ up/down each side)
50lb DB x 5

SQUAT
135 x 8
170 x 3
195 x 3
220 x 5

AB/MID-TORSO
Sit-Up x 200
Plank – 1′
Side Plank – 30″ each side

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

Re: Takafumi Soichiro

Post by Takafumi » Sun Apr 03, 2011 11:40 pm

April 3, 2011, SUNDAY, 10:00AM; Track Training (conditions ~ 60°, sunny 8mph wind)

WARMUP: 1′ Plank; 30″ side planks, Mobility Drills, Med Ball Chops, 3/4 mile walk; 400 meter easy jog, 50m bounds, 100m side shuffles; 100m backward run.

CONDITIONING DRILLS
25 Jumping Jacks
25 Mountain Climbers
25 Burpees

WALKING DRILLS x 2~ (20m each then sprint 10m.): Knee Hug, Knee to Shoulder,Toy Soldier, Knee to opposite Elbow.

DYNAMIC WARMUP x 2 ~ Squat (slow/full depth) x 20reps, lunge 20m then sprint 10m; Squat (fast/parallel depth) x 10reps, lunge 20m then sprint 10m; Squat Jump x 10reps, sprint 10m.

(Total Warmup ~ @ 1 hour)

MAIN WORK ~ 100 Meter Strides (65-80% effort)
6 x 100m on track (w/20 Reverse Crunch after each stride) ~ 2′ recovery
4′ recovery
6 x 100m on field (w/ 20 V-Ups after each stride) ~ 2′ recovery

SPRINT DRILLS x 2 (40m each drill), Marching, Clawing, Hi Knees (Cue: upright posture and foot strike)

CONDITIONING DRILLS #2
25 Jumping Jacks
25 Mountain Climbers
25 Burpees
Med Ball Throws – 10lb ball
  • Backward Throw x 20
  • Forward Throw x 20
  • Seated Side Throw x 20 each side
  • Overhead Slams x 20
Walk 1 mile

Contrast Therapy ~ 3 minutes

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

Re: Takafumi Soichiro

Post by Takafumi » Tue Apr 05, 2011 1:28 am

April 4, 2011, Monday

WARMUP – Mobility Drills

PLANK ~ 2′
SIDE PLANKS ~ 1′ each side

1/2 Kneeling 16KG KB bottoms up press – 2 sets of 4 each side

PALLOF PRESS w/resistance cord
Vertical x 20
Lateral x 20 each side

TURKISH GETUP (Up/Down each side = 1)
45lb barbell x 1
85lb barbell x 1

AB ROLLOUTS (wheel)
150 reps
5 sets ~ 20
5 sets ~ 10

SIDE PLANKS ~ 1′ each side
PLANK ~ 2′

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

Re: Takafumi Soichiro

Post by Takafumi » Thu Apr 07, 2011 4:20 am

April 6, 2011, WEDNESDAY, 6:00PM; Speed Training

WARMUP: Mobility Drills, 3/4 mile walk; 400 meter ~ 1’30″, 50m bounds, 100m side shuffles; 100m backward run

CONDITIONING DRILLS
25 Jumping Jacks
25 Mountain Climbers
25 Burpees

WALKING DRILLS

DYNAMIC DRILLS

(Warmup total time: 30 mins)

100 Meter Strides (65-80% effort; on field; [Cue ~ big first step, head down, accelerate 30'meters, stay relaxed])
6 x 100m
4′ recovery
6 x 100m

AB/MIDTORSO
60 Reverse Crunch
60 V-Ups
60 Twist Ups
60 Sit -ups

Easy run – 1 mile

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

Re: Takafumi Soichiro

Post by Takafumi » Sat Apr 09, 2011 9:13 pm

April 9, 2011, Saturday, 9AM , GC

WARMUP: Mobility Drills, 45lb Bar – 20 reps: RDL/Shrug/Calf Raise; OHP, GM, OHS; 8 reps – SLDL

ROW - 2K

OVERHEAD PRESS
100lb x 3
115 x 3
130 x 6

POWER CLEAN
135lb x 5

DEAD LIFT (Clean Grip)
205lb x 3
235 x 3
265 x 8

BOX JUMPS x 4

PALLOF PRESS (resist. cord) - 10 each side

TURKISH GETUP (1 rep = up/down each side)
45lb barbell x 1
90lb bar x 1

ROW – 2K

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