013011_Sun

Morning: Private Session
Practice of overhead squat
For improvement, following drills were employed.

1. Ankle

Right ankle needs more mobility. Do tilt, toe pull. Flex and extension wave.

6 positions circle on the chair with knee bent and hip rotated internally.

2. Knee

Closed chain knee circle in neutral, anterior 45 lunge, and anterior lunge position.

3. Hip

Back hip circle with hip rotated internally (R- and I- phase)

Hip circle in lunge position (I-phase)

4. Pelvis

Pelvic circle in lunge position with hip rotated internally.

5. Lumber

Front and back lumber circle in posterior 45 and anterior 45 lunge position

6. Thoracic

Thoracic A/Ps (I-phase)

7. Shoulder

Camshaft in overhead position

8. Neck

Neck side to side slides in nerve glides position (median and radial)

Neck A/Ps and side-to-side in 6 positions

9. Jaw

Jaw A/Ps and side-to-side in 6 positions

10. Opener

Shoulder circle, pelvic circle, and camshaft

Night: Practice of these drills

Photo: sunset in Yamagata, Japan

012911_Sat

1. Nerve Glides

2. I phase

3. Own weight training

Calf raises 10-10-1 (3 directions) x 3 sets

Pistol with pole support 10/10 reps x 1

Pistol holding kettlebell (8 kg) 8/8, 6/6, 6/6 reps

Pull ups total 50 reps (maximum consecutive reps was 9 reps)

Push ups 20 reps x 3 sets

One arm push up (working hand is on the chair) 2/2 reps x 5 sets

Photo: "Okama crater lake", Mt. Zao, Yamagata, Japan

012711_Thu

1. Nerve glides

2. I phase

3. KB

TGU (32) 5/5 reps x 5 sets

Double front squat (24x 2) 10 reps x 5 sets

*Between sets of DFSQ, I did ankle mobility work and lumber circle.

Photo: The national park in Mt. Zao, Yamagata, Japan

012611_Wed

1. Nerve Glides (Median, Radial, Ulnar, & Tibial)

2. I phase

3. Kettlebell

Calf raises 10-10-10 (3 direction) x 3 sets

Pistol with pole support 10/10 reps x 3 sets

Kenneth's drill for press
Center of elevation/depression
Contralateral reflex press

After these drill, I tried heavy kettlebell.

4. One arm push up (one arm on chair) 2/2 reps x 5 sets

Photo:The national park at the peak of Mt. Zao, Yamagata, Japan

012511_Tue

1. Nerve glides

2. I phase

3. KB

Calf raises 10-10-10 (3 direction) x3

Pistol with pole support 10/10 reps x 3 sets

Pistol (8) 7/7, 5/5, 5/5 reps

Overcoming isometrics (8)

Band press (16) 3/3 reps x several sets

*After these drill, I could use lats more.

Photo: "Okama", Mt. Zao-Kattadake, Yamagata, Japan

012411_Mon

1. Nerve Glides (M, R, U & T)

2. I phase

3. Kettlebell

Calf raises 10-10-10 reps x 3 sets

Pistol with pole support 10/10 reps x 3sets

One arm deadlifts (32) 10/10 reps x 3 sets

One handed Swing (32) 10/10 reps x 10 sets

Windmill (24) 5/5 reps x 5 sets

Photo: "Matsushima", Miyagi, Japan

012311_Sun

1. Nerve Glides

2. I phase

3. Own weight training

Pistol with pole support 10/10 reps x 1

Pistol (8) 5/5 reps x 3 sets

Pull up total 50 reps

Push ups 20 reps x 4 sets

One arm push up (hand on chair) 2/2 reps x several sets

Photo: Matsushima, Japan

012211_Sat

1. Nerve Glides (median, radial, ulnar, and tibial)

2. I phase

3. Kettlebell

TGU (24) 5/5 reps x 1 set

TGU (32) 5/5 reps x 4 sets

Double front SQ (24 x 2) 10 reps x 3 sets, 9 reps, 10 reps

*Ankle mobility is the key point for my squat. Particularly, right ankle movement is not good.

After 4th set, I did some mobility work. It improved squat.

Photo: "Ginkaku-ji (Temple of the Silver Pavilion)", Kyoto, Japan

012011_Thu

1. Nerve Glides (Median, Radial, Ulnar, and Tibial)

2. I phase (right eye covered)

3. Own weight training

Pistol with pole support 10/10 reps x 3 sets

Calf raises 10-10-10 (3 derection) reps x 3 sets

Pull ups total 50 reps

One arm push up using chair 3/3 reps x 4 sets

Photo: "Kurama-dera", Kyoto, Japan

011911_Wed

1. Nereve Glides (Median, Radial, Ulnar, and Tibial)

2. I phase

3. Kettlebell

Pistol with pole support 10/10 reps x 3 sets

Calf raises 10-10-10 (3 directions) x 3 sets

One Handed Swing (32) 10/10 reps x 9 sets, 10/7 reps

Windmill (16) 5/5 reps, (24) 5/5 reps x 5 sets

Photo: "Kurama-dera", Kyoto, Japan

This temple is known as a power spot

011811_Tue

1. Nerve Glides (Median, Radial, Ulnar, and Tibial)

2. I phase

3. Own weight training

Pull ups total 50 reps

Pistol with pole support

Calf raises

One arm push up

Photo: Kurama onsen hot spring, Kyoto, Japan

011711_Mon

Group session

1. Nerve Glides (Radial & Median)

2. I phase

This week, I will do only 2 kettlebell sesssions and focus on correct Nerve Glides (Median, Radial, Ulnar, and Tibial)

Photo: Kurama, Kyoto, Japan

011611_Sun

No training.

I read "Perfecting the Press" by Kenneth Jay.

It is an awesome book. I will use Kenneth's program to improve my press.

Photo: "Kiyomizu-dera", Kyoto, Japan

011511_Sat

1. Nerve Glides

2. R phase

3. Kettlebell

TGU (24) 5/5 reps

TGU (32) 5/5 reps x 3 sets

TGU using 32 kg became much easier.

Photo: "Kiyomizu-dera", Kyoto, Japan

011411_Fri

1. Nerve Glides

2. R phase

3. Pistol with pole support 10/10 reps x 3 sets

4. Calf raises 10-10-10 reps x 3 set

5. Kettlebell

Deadlifts (24 kg x 2) 10 reps x 3 sets

Double swing (24 kg x 2) 10, 15, 15, 13, 15, 15, 14, 15, 15, 15 reps

*Hip movement and breathing became better. Nerve glides and ankle movement (owing to calf raises) were helpful.

6. Pull ups total 50 reps

Photo: the scenery of Kyoto city seen from "Kiyomizu-dera"

011311_Thu

1. Nerve Glides

2. R phase

3. Kettlebell

C & P (16) 5/5 reps x 1

C & P (24) 5/5 reps x 5 sets

Pistol with pole support 10/10 x 3 sets

Calf raises 10-10-10 (3 directions) x 3 sets

Pull ups

Photo: "Niomon (deva gate)" ,Kyoto, Japan

011211_Wed

1. Nerve Glides (Medial & Radial x 2, lower body x 1)

2. R phase

3. Kettlebell

Pistol with pole support 10/10 reps x 3 sets

One arm deadlifts (32) 10/10 reps x 3 sets

Calf raises 10-10-10 (3 different direction of feet) x 3 sets

One handed swing (32) 10/10 reps x 6 sets, 8/5, 10/8, 10/10, 10/4 (R/L)

* when I came near to slip on my grip, I stopped. I don't want to hurt my room floor.

Push up 20 reps x 3 sets

Photo: "Ryoan-ji", Kyoto, Japan

011111_Tue

1. Nerve Glides

2. R phase

3. Kettlebell

One Handed Swing (24) 15 sec on/off x 60 sets (all 9 reps)

*After good nerve glides, my swing was better. I felt connection between hip and arm more.
Pistol with pole support 10/10 reps x 3 sets

Pull ups

Photo: "Ryoan-ji", Kyoto, Japan

011011_Mon

1. Nerve Glides (medial & radial) x 3 rounds a day

2. R phase

3. Pull ups total 50 reps

4. Push up 20 reps x 3 sets

I have caught a cold. So I let my training easy.

Photo: "Ryoan-ji", Kyoto. Japan

010911_Sun

Morning: Private session

1. Medial nerve glides

2. Radial nerve glides

They were difficult. I should always do them correctly.

Night:

Review of nerve glides

difficult...

Photo: "Ryoan-ji (Temple of Dragon at Peace)", Kyoto, Japan

010811_Sat

1. Nerve Glides

2. R phase

3. Kettlebell

One arm deadlifts (32) 10/10 reps x 3 sets

Pistol with pole support

1 H Swing (32) 10/1o reps x 7 sets, 10/8 (R/L), 10/10 reps

Pull ups total 50 reps

Photo: "Kinkaku-ji" (Temple of the Golden Pavilion) , Kyoto, Japan