Everyday adventures and the like

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    Glorious Sunday to all of you! A couple of real good things happened to me today: firstly, of course, a good overall day and a fine workout, but more specially I was assigned as one of the teachers doing the materiel for the lectures I love teaching, but damn the crafting of lesson material and content creation is so much fun too I am just so happy I can do the volunteering at the immigrant school, its something I really like.
    Anyways, the workout. So today was my final hi-weight lo-rep day of the peak week this period, an upper body day.
    Main lifts: Bench: 2x15 reps 46 kg- 2x12reps 50 kg- 2x8 reps 54 kg- 2x5 reps 60 kgs -1x3 reps 68 kg- 1x5 reps 58kg. Bent over row: 3x 12 reps 32 kg- 2x6 reps 38 kg 1x4 reps 45kg. Alternate overhead press: 6 sets 8 reps 20kg/side
    Yay managed to blast my goals for the period I feel very pleased about this phase, and look forward to the next one, more intensity XD Anyhow, am pleased about the main lifts, seeing planning work is good
    Superset 1x3: Ez curl: 12 reps 26 kg- French press 12 reps 20kg
    Superset 2x3: Close grip bench: 20 reps 22kg- rogue row push up 12 reps 12 kg/side
    Superset 3x2: Hammer curl 12 kg 12 reps- Arnold press 12 kg 12 reps/side
    Triset x3: farmer rise 16 kg 12 reps/side- fly press 15 kg 10 reps/side- standing tricep draw 16 reps 12kg
    Finisher: 2 rounds, 1 min each: High knee to star jump- burpee- shoe shiner to squat bounce- mountain climber- bunny burpee- punch to push up- tuck jump to knee lunge- v up- shadow boxing- jumping squat- punching bicycle.
    And then 150 crunches with 5 kg
    Very nice way to end this period.
    All round good upper body workout, I was pleased and felt the effects very immediately XD One thing was that somehow during the first superset I managed to wreck my toenail, and it sucks but actually the small pain went away quick XD Dunno, I was picking up the bar and somehow managed to smash my toe XD anyhow, a good and hard workout 😊

    https://www.youtube.com/watch?v=Gn9g5SIKKRE I have been on a literal warkings listening spree XD

    And then: Did you know, that between the years around 100 bce and 200 ad, the Indian kingdom of western Kshatrapa was so much involved in trade with the Roman republic and empire, that it actually used the greek and latin writing in its silver coins- this was done so that the trade would be done in equal terms with the foreigners. The city of Bharuch used the roman money as an official unit, and the trade was so frequent that the nobility “dressed, drank and song” like the romans according to the traveler Periplus. The trade between these nations is often seen as one of the very first instances of cross-continent bulk trade.
    And the week is done. I hope sun shines (or shadows fall if you happen to be a vampire or werewolf) to you and you have a good day! 😊

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      Congratulations on being chosen to prepare the lecture materials this is awesome

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        Man, military history sounds awesome. I remember my history lessons mostly consisted of the medieval period and the horrors of the 3rd Reich, mostly because my teachers were specialised in that. I wonder what kind of history you Finns get taught in school, seems to be more interesting. I seriously hope you'll retain your enthusiasm for preparing lectures during your teaching career, because that would make you a great teacher.

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          SheWhoMustNotBeNamed
          lofivelcro thanks both! in finland we have (in my opinion) a good set of well rounded subjects, the compulsory stuff goes by class and follows the chronology (5th graders start from.antiquity, 9th graders from ww2) and after that vocational college and high school offer more thematic classes

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            Congratulations on beating your goals!

            Also for the lesson planning!

            As always, thanks for the interesting facts!

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              Congratz on successfully completing this phase of your training and I am happy to hear that your work is going in a direction you enjoy!

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                Ninshubur JCU Thank you!

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                  Congrats on achieving your goals! It's a great feeling. What's next?

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                    TopNotch Thanks! Today is a metcon day, and next period is for explosive power and endurance (already waiting for those calf and negative goblets XD) Basically i follow a variant of the TacTiger combat protocol- program, i think you can find it from tiger mma website, tho i got it custom made for me from the club

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                      Ahoy mateys! How was your Monday, was it Garfield- like? Mine was not, but nevertheless a fine star for the week XD Started to check out what lectures the next class has, so I can start my work of gathering the materiel. Also had an epic workout to blast the week from the start.
                      Full-body/metcon day:
                      Part 1- hiit: 1 min each exercise, 5 sec rest, 3 rounds, weights used 2x10kg dumbbell: high knee sprint to shuffle squat front kick- star jump squat to sprawl- sit out to rogue row push up- v up to butt up- wide to close squat to power clean- barbarian squat to low jumping lunge- burpee pushup to kneetuck- cross climber- ground pound row to overhead press- Russian twist to squat front rise
                      Part 2- conditioning, weights and rope: 5 rounds, 100 speed rope/ boxer skip between and before each exercise, 22kg kettlebell: 30 Deadlift- 30 goblet squat- 15 two handed swings+15 bent over row- 20 floor press+10 two handed curl
                      Part 3- conditioning, calisthenic, 3 rounds: 3 min heavy bag thai style- 10 hindu squat- 20 punch crunch- 30 flutter kick- 40 push up- 50 bicycle abs
                      Aww yeah another awesome metcon workout. I really like how these really beat you up because their components hit the whole body, I really, really suggest you try them out if you have any interest ( just make sure you have the time XD) I strongly believe a good metcon day is really one of the very foundational pars of any intense program, because you can stuff it up with so much fun but hard workouts
                      Also, the heat wave came back. Not that it affects me terribly, but I was already starting to get back to the more enjoyable regular weather feel XD
                      https://www.youtube.com/watch?v=3XXS...1-CVh8&index=7 Want to hammer some weights? Let it fall then XD
                      Some trivia for today: Did you know, that in 1771 the Moravian church (from modern day Czechia) established the first Christian mission in Canada, in modern day town of Nain. They were supported by the British, because the local Inuit tribes were stealing iron and tools from their trading warehouses, and wanted someone “neutral” to convert them. The missionaries were surprisingly successful, managing to forge trading ties with them and eventually started to introduce Christianity and European customs. It is also mainly due these missionaries, that many people from the Nunatsiavut region got central- European names, such as Petrus, Abel and Otto instead of traditional English or French ones (Rollman, 2018. Wilson, 1975)
                      And the week begins, hope you all have a good one! Stay safe, be awesome!

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                        Hiya! So how was your day? I had a mighty fine one, got stuff done. In the morning I got a call from a new trainer from our club, who is himself going to (if the restrictions allow) take part in a municipal mma tournament in couple months time. He remembered me from another club where I trained under him ( I was about 16 at the time XD) and asked to join him in a sparring training, and I of course went. It was much fun, we did like 6 rounds of hard sparring with mixed martial arts rules and had a blast Then I got some workstuff done as well, and had a lower-body workout, of the power-endurance phase of the program.
                        Powersets: Deadlift and step up: 3 sets, deadlift 3 reps, 80 kg- step up 20 kg 20 reps. Explosive cycler squat with hold (20 sec)- 8 sets, 25 reps 28kgs. Goblet lunge with staggered steps (25 lunges, 5 stagger steps per leg at the end) 5 sets, 22 kg
                        Complex 1x3, 22 kg kettlebell: 20 sumo squat- 20 sumo deadlift- 8 close to wide squat
                        Complex 2x3, 2x12 kg dumbbell: 15 jumping lunge- 15 plyo bulgar squat- 30 racked hindu squat
                        Superset 1x3: Wrestler lunge 2x15 kgs dumbbell 15 reps- band resisted kb swing, 22kgs kb, 12 kgs band 10 reps
                        Superset 2x3: Jumping goblet squat 22kgs, 15 reps- Bob-and-weave into Cossack squat, 22kgs 10 reps
                        Hip thrust: 3 sets, 6 reps 40 kgs
                        Calf rise: 3 sets, 20 reps 16 kgs/leg
                        Finisher: 10 minutes straight run through of: 10 kb alternating swing- 50 hindu squat- 10 kb clean- 50 push up- 10 kb get up- 50 crunch punch- 20 bunny burpee-50 ab crunch (2x10 kg kettlebell used)
                        Whew, that took some doing XD I know my power deadlift lags behind my other strength standards, so I decided to give it some extra love XD Also, why on earth do the step ups have to be on same powerset?!? Madness, says i… XD Overall, a very good way to begin another phase- a good balance of explosiveness and low reps mixed with high reps and plyos. I think my strength phase has translated well into this, and actually for the longest time I think I can start to see tiny improvements in my overall performance
                        https://www.youtube.com/watch?v=KecblGZP_hI Sabaton is prolly my all time favorite band, and this version… man it just works
                        Aaand: Did you know, that the famed techniques of horseback archery, the Yabusame, were actually an invention of not the Japanese “Yamato” warriors, but the tribal Emishi-people of the northern island- The Emishi resisted the imperial armies for roughly 100 years (650-750 ad), mainly because they were expert horse archers who could out-manouver the heavy infantry of the Yamato- Japanese. (Tomio, 1982) The samurai finally learned to use their techniques, and conquered the Emishi. Then they adapted Yabusame into their own bushido-culture, even making it into one of their trademarks alongside the later Katana.
                        Stay safe, keep crushing it you good folks!

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                          A lot of those Japanese traditions are fascinating. I read recently how reviving the specific techniques of samurai swimming helped to influence the manner of modern swimming competitions.

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                            CaptainCanuck yea its because most of the early and medieval japanese naval warfare was based on boarding action, so the samurai had to learn how to swim with a full kit on if they fell off the ship. If i remember correctly this is why so many nobles (in relation to norm) were able to escape in for example the failed battles in korea, since they did not let their armor to sink them (like, for example the romans often did)

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                              This reminds me of the endless discussions on roleplaying forums about whether you can or cannot swim in full plate armour if you're strong enough to actually wear some...

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                                lofivelcro Yeah the difference between having a heavy armor and a bulky one, since most of the top notch protection was custom made for the rich nobles, it would have been a much better fit than what one can find from ebay today Some knightly manuals acutally have knight dancing in plate, to get better mobility in it. But the thing i have pondered on about knights drowning (see fredrik barbarossa drowning in river for example), is not the plate- its the combo of plate and the padded hauberk. See, the way i figure ( dunno if someone has tested?) is that the plate itself does not sink you (see the samurai), but the wet padded jacket makes it impossible to properly move- hence swim- in the armor. Kinda gruesome way to go if you ask me

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