DOMS

I've only been at Krav for a month and a half, but I'd be perfectly willing to throw down with most of the "black belts" out there.

The sad thing is that, for most of them, it's not their fault. They don't know any better.

DOMS

A week ago, I forgot to take my glove to Krav Maga, so I went bare knuckle for that workout. It turns out that not only didn't it have a negative affect on my workout, I hit harder without them. So, I'm trying to every workout bare knuckle. By the end of class, I do have a slight tingling sensation in my knuckles, but so far it goes away in 10 minutes or so after class.


Well, I've come up with my own routine. I needed to because I couldn't do a prepackaged routine with Krav Maga. The routine needed to still work on strength, but not wear me down. Yet it still needs to be somewhat intense. It also had to be something that I could do after a Krav class.

Here it is:

Day 1, Legs
- 10x3 Squats at 80%.
- 3x10 seconds (supramax) Squats at 130%.
- 3x6 Zercher Good-mornings/Front Squat (superset) at 70%.
- 3x20 Overhead Squats at 40%.

Day 2, Bench Press
- 10x3 Bench Press at 80%.
- 3x10 seconds Bench Press at 130%.
- 3x6 EZ Curls/Weighted Dips at 70%.
- 3x2 minutes Bent-over Crucifix.

Day 3, Back
- 10x3 T-Bar Row at 80%.
- 3x6 Yates Row/Bent-over Row at 70%.
- Pull-up progression routine given to me by min0 lee.
- 20 Knuckle Push-ups.

Long time readers of my journal will recognize bits and pieces of other routines. I put the Knuckle Push-ups on back day because I had the room. Though I'm going to do them every day.

I chose not to do any direct shoulder workouts because my shoulders already get beat severely in Krav class from all of the punching. So the indirect work form the benching and rowing should be fine.

I just made this routine up on the spot, so expect me to change it a bit as I work through it. Plus, I'm willing to take any input.

Scarface30

yeah, parts of this look very familiar.

how are you going to do the supramax hold on squats? just unrack it, and then stand there with it for 10 seconds?

all in all looks like a solid, well planned routine

Warning: Seismic Testing Zone

DOMS

Yep, that's exactly how I did them.

Thanks, Scarface!

DOMS

Workout Type 1: Seven Deadly Sins

I feel like one of the seven deadly sins: sloth. I haven't done much in the way of weight training in the last 5 weeks. Since I started Krav. Well, that's changing as of today.

I'm pretty sure that I could feel the compression of my spine during the supramax squats.

The OH squats had little to do with muscle and everything to do with will power.

I used an RI of 1 minutes on the first and second exercises, 2 on the third, and 1 on the last.

Squat
3 @ 225
3 @ 225
3 @ 225
3 @ 225
3 @ 225
3 @ 225
3 @ 225
3 @ 225
3 @ 225
3 @ 225

Supramax Squat (125%)
10 seconds @ 345
10 seconds @ 345
10 seconds @ 345

Zercher Good-mornings/Front Squat
6 @ 100/6 @ 170
6 @ 100/6 @ 170
6 @ 100/6 @ 170

OH Squat
20 @ 45
20 @ 50


02/05/2008

Triple Threat

Don't be so hard on yourself. A real sloth wouldn't have done any kind of workout. At least you were doing something.

Gazhole

Workout and program look real good, you can tell you've put some thought into how to make it fit in with your other training

Whats this Supramax stuff anyway? I've heard it bandied about the place a few times but im not familiar with that training style.

http://sdatrainingprograms.blogspot.com - Updated 25/04/08

goob

Solid workout DOMS. I can only imagine 10 x 3 squats at that weight.

Great stuff.

Archangel

Excellent w/o BRother DOMS!!!

"I can do ALL things through Christ, who strengthens me" - Philippians 4:13

"For NOTHING is impossible with GOD" - Luke 1:37

thewicked

DAMN!

PROUD TO BE SPONSORED BY APT WWW.PROWRISTSTRAPS.COM AND ATLARGE NUTRITION!

countryboy

Damn is right.. That is a LOT of sets!

What a comeback

-Dennis

DOMS

Thanks, TT! Thursdays class (and today's class) was canceled, so that's why I forced in the workout. I hope that I can keep it up after class resumes next week.

DOMS

Thanks, Gazhole!

My workouts are all about not only maintaining strength, but also trying to slowly increase it without wiping out between them and Krav. Plus, I put in a little core/fighter stuff.

Supramax is something that I picked up from the Total Strength Program (ala Chad Waterbury). Basically, you load up the bar with 125% of your 1RM and just unrack it. It helps you to both physically and mentally get use to heavier weights. I believe that it contributed a lot to raising my bench 1RM by 10 pounds in one month.

DOMS

Thanks, goob. It wasn't that long ago that all I could do at that weight was imagine.

DOMS

Thank you Brother Archangel! I've catching up to your warmups!

DOMS

Thanks, man!

DOMS

Thanks, countryboy! 10x3 is a lot of fun. You should try it at least once if you haven't.

DOMS

The Krav class is really paying off in terms of muscle growth. I noticed today that my abductors are a lot bigger than they use to be. Which I believe is all attributable to the classes.

I really do like the Krav.

SamEaston

Hi hunny, looks like things are ticking over nicely for you in here! Glad to hear your Krav is going well although i can't possibly imagine how you have any extra energy to do a resistance workout afterwards ... sheesh kebabs!

Isn't that always the way with OH Squats?? I do love them, but god they tax my system so much.

I really like your new program setup. It's great that you just have the bread and butter exercises there, too much and you'll just wear yourself out. I especially like back day, although the GM/Front Squat ss looks distinctly like something i was doing a couple of weeks back.

Surely you've been doing total destruction type workouts in Krav for the last couple of months?? That crab walk thingy sounds monstrous

I remember i went to circuit training one night to see what it was like, but i'd already done legs that morning. Well the warmup was BW squats, and she made us do about 200. Im not kidding, i almost lost control ... i couldn't believe i'd been so stupid to go to that class after training already. Then, one of the 10 stations was lunges (!!!) and another was squat jumps (!!!) ... i swear ... i crawled out of that room. Everyone else was sweating ... i was dissolving into a puddle

www.extremebodybuilding.net

goob

Hey DOMS, jus out of wondering, have you lost any fat/weight with the integration of Krav with your already crazy weight routines?

danzik17

When you started doing Krav were you completely new to MA or had prior experience? Asking because once I graduate and start my job, I'm going to have a lot of weeknights open where I used to do homework/projects. I'm thinking about picking up some type of a MA, but I am horribly conditioned and never done anything like it before.

Ron Paul 2008

Journal: Boom goes the dynamite

DOMS

Hey, beautiful.

I all honesty, I haven't done both yet on a regular basis. That's my big goal for next week.


So very true.

Such a seemingly simple and easy exercise and it knocks the crap out of me more than most other exercises.

Thanks! More than anything else, I want to be able to keep gaining in strength, but not, as you so aptly pointed out, kill myself physically in the process.

Have you ever done Zercher Good-mornings? In my opinion, nothing hits the glutes better than a properly executed Zercher Good-morning. You can find them mid-way down this page.

If it was only the crab walks. By the time we get to that, it's after the first 20 minutes non-stop workout and 30 minutes of boxing and kicking.

Every time an instructor says "Krav Dessert", he laughs.