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Picked up a bug and tweaked my neck last Thursday. Largely been out of action since then. Back on higher carb and protein for now too as the higher fat was just not working over the weekend. Just lucky I didn't shit myself.

Tuesday- 27/10/2020

Warm Up
Wrists warm ups
Handstands- 3x20s against wall
Juggling- 3xMax

Strength
Dips Supports- 3x30s
Dips- bw x 4, +5 x 2, 2, 2, 2
Chin Ups- 5, 4, 3, 3, 3

Accessories
Arms- 10 mins (DB hammer curl & DB French press)
External Rotation- 2x10@6kg
Wrists- Ext and Flexion- 2x15 each

Felt pretty weak which was shit. Back on track so fingers crossed.

Wednesday- 21/10/2020

40 mins martial arts training. Mainly kicking and some forms.

Tuesday- 20/10/2020

Warm Up
Tib/Calf Series
Step Up- top set of 80kg
Foot Juggling- I suck so bad at this but looking forward to getting better

Strength Work
ATG Split Squat- 40 x 5
Seated GM- 50 x 5

Stretch/Accessory Work
Circuit x 2
French Press
Cross Bench Pullover
Trunk Extensions
Feet Elevated Back Bridge

L-sit- 2 x 10s

Pretty good session.

Had an uh...interesting weekend. Decided to have a few drinks Friday and Saturday night with the footy. Ate very well Friday and again yesterday (Sunday) too. Saturday decided to see how I would respond to my old way of eating. Had a burger and chips for lunch, some donuts, random stuff. Let's just say it wasn't good. Stomach was fine but had some serious joint pain in my legs. My knees, shins and ankles were on fire. Weird. Anyway, Sunday was normal eating and body is back to normal too. Weight was 98 this morning which will all be water so that's ok.

Have been working on a new program for myself. It's a variation on what I have been doing. First order of business is to finally fix my elbow which is directly related to my neck so I've included strenghening work for both. I have handstands in the program but won't be doing them till I've rehabbed the elbows first though. Other priorities are to get my flexibility sorted again and outside of these sessions I will have a stretch session each day. Ideally I'll hit the stretching session and some martial arts practice in the morning and then train late in the arvo. Would be the perfect day. For the first week though I imagine I'll get the arvo training session in and then some stretching at night in front of the tv.

I will run this for 5-6 weeks and reassess at the start of December. The goal on this next 5-6 weeks is to get some good volume in and drop a significant amount of fat so I know I won't be breaking any strength records. Will probably balance things out in December and give myself a good run at the 150 back squat/140 front squat combo.

The long term for this plan is to turn it into my main coaching program. I want to use the best of the knee ability program by Ben Patrick and combine it with elements from the Range of Strength program (my flexibility training) that would be ideal for martial artists. I've identified that wrists, shoulders, neck, knees and ankles are the main issues with many martial artists. The ankles, shoulders and knees being main culprits.  I'm thinking about breaking it up into seasons and having specific focuses that build into each other.

If anyone has any feedback I would be glad to hear it.

Monday
Handstands/Juggling
Dips- RTO hold for activation- build to top 1-5
Chin Up- 25-50 reps
Arms- 50-200 reps total
External Rotation/Wrists/Neck

Tuesday
Tib/Calf Series
Step Up/Foot Juggling
ATG Split Squat- top set of 3-5
Seated GM- top set of 3-5
Power Snatch / Jump
L-sit/Hip Flexor Pull In

Wednesday
Handstands/Juggling
Feet elevated back bridge / Cross Bench Pullover
Incline Bench / Ring Push-Ups / Inner Range DB Press
Row/Wrists/Neck

Thursday
Tib/Calf Series
Step Up/Foot Juggling
ATG Split Squat- sets of 10 with 2s pause
Seated GM- sets of 10 for range
Nordic- 5x10
Jefferson Curl- top set of 5
L-sit/Hip Flexor Pull In

Friday
Handstands/Juggling
Neck Press
Weighted Chins
Arms- 50-200 Reps
External Rotation/Wrists/Neck

Saturday
Tib/Calf Series
Step Up/Foot Juggling
ATG Split Squat- easy top set of 5
Seated GM- easy top set of 5
Power Clean
Front Squat/Back Squat- build to top single

15/10/2020
Keegan Smith Program

Incline Bench-
bar x 10, 40 x 5, 50 x 5, 60 x 3, 70 x 1, 80 x 1, 70 x 6, 60 x 10

Ring Push Ups-
8, 8, 10

Got to it a bit late today so had to make it quick.  Still a good session and figured I will replace flat BB with incline for now as I prefer it that way. The single at 80 was smooth too which is ok given I'm losing weight and I expect my bench will be the first to suffer.

Working on my new program which I will start next week. Cannot wait.

13/10/2020
Keegan Smith Program

ATG Split Squat
bw x 5, +12 x 5, +20 x 5, +30 x 5, +40 x 5

Seated Good Morning
bar x 5, 30 x 5, 40 x 5, 50 x 5

Front Squat- 3 reps EMOM x 5
bar, 60, 80, 100, 110

Power Snatch Singles
40, 50, 60, 70

Felt a bit weak during this session but that's to be expected. Front squat was definitely down but that's ok too. I know once I get over the adaptation period I will be good to go.

I am also going to keep the bones of this program but make sure I'm getting more ATG work in there. There's no step ups or nordics both of which I will add back in on lower days.

Happy birthday mate!!!

12/10/2020
Keegan Smith Program -  Day ?

Ring Dips- 5, 5, 5, 2
False Grip Rows- 5, 5, 5, 5

Single arm inner range db press + floor press- 10kgs x 10+10, 10+10

DB Hammer Curl- 6's x 10, 10, 10, 10, 10
French Press- 10kg x 10, 10, 10, 10, 10

Done.

Need to stop maxing out. My body just isn't recovering quickly enough. Aiming now to get some more volume in. Still going to get some heavy lifts in but focus more on volume for now.