DarthPenguin

Friday 22 November Lifting Session Bench Press 20kg x 5 40kg x 5 50kg x 5 60kg x 3 70kg x 2 75kg x 1 80kg x 1 85kg x 4 Face Pull (cable) 15kg x 15 15kg x 15 15kg x 15 Squat 20kg x 5 40kg x 5 60kg x 3 75kg x 5 85kg x 3 95kg x 8 Seated Cable row 45kg x 12 45kg x 12 45kg x 12 45kg x 12 45kg x 12

Wednesday 20 November Karate Session Warm ups as per usual then worked on grade required kihon. Then went into kata: started with Bassai Dai then worked through the Heians. Did some kumite drills : jiyu ippon kumite then any unannounced 5 attacked with one of the black belts. Then more kata. Was a good class few useful pointers to work on too which is always good!

Monday 18th November Lifting Session Trap bar deadlift 70kg x 5 85kg x 5 105kg x 3 120kg x 2 130kg x 1 140kg x 1 145kg x 5 Seated overhead barbell press 20kg x 5 30kg x 5 45kg x 5 52.5kg x 3 57.5kg x 8 Cable chest flye (weight is per hand - superset with bulgarian split squat) 25kg x 9 25kg x 9 25kg x 9 Bulgarian split squat (weight is per leg - reps are total of L + R) 24kg x 10 24kg x 10 24kg x 10 Seated row (cable) 40kg x 12 40kg x 12 40kg x 12 Overhead triceps extension 25kg x 20 25kg x 20 25kg x 20

Saturday 16 November Lifting Session Squat 20kg x 5 40kg x 5 65kg x 5 75kg x 3 90kg x 2 100kg x 1 110kg x 3 Bench press 20kg x 5 40kg x 5 55kg x 3 67.5kg x 5 77.5kg x 3 87.5kg x 3 Seated Row (cable) 35kg x 15 35kg x 15 35kg x 15 Overhead triceps extension 25kg x 16 25kg x 16 25kg x 16 Jefferson curl 8kg x 6 8kg x 6 8kg x 6 Seated Good morning 8kg x 6 8kg x 6 8kg x 6

Over here it is basically football, football or football. Is not uncommon for someone to be asked "what team do you follow?" (due to the Rangers vs Celtic rivalry) and even if you say "i don't follow football" to be met with "but if you had to choose which one would it be?" People play golf etc. but not watched as much. Same for rugby etc. I would say there is a large difference here between sports that people participate in and those that people watch: lots of people play golf etc. but don't think as many go out of their way to watch it.

For me plenty! I enjoy the NFL (a longstanding Bills fan) and Baseball (Mariners) probably the most out of sports that aren't really National Sports over here. Interesting question!

Wednesday 12th November Lifting session Was under the weather last week plus had tweaked my knee a couple of weeks ago (hence less lifting) so decided to do a slightly different session to get back into it! Did KB swings with 28kg KB EMOM did 7 reps with the rest being remainder of the minute and did 20 sets. Felt pretty decent actually : i thought it would be a lot tougher than it was! Once done i did 1k on the ski erg which sucked a bit more than usual - i need to work on my conditioning i think!!

Saturday 9th November BJJ Session worked on passing knee shield half guard. Either with a smash pass (my preference) or with a knee slide. Lots of reps drilling it and plenty of eco drilling. Rolled a few rounds at the end and managed to survive a round with one of the purple belts without being submitted which is progress! (small victories and all that!)

Tuesday 29 October Lifting Session Seated Overhead PRess 20kg x 5 30kg x 3 40kg x 5 45kg x 3 55kg x 2 60kg x 1 65kg x 3 Cable chest flyes (weight is per hand) 25kg x 8 25kg x 8 25kg x 8 One hand cable row (reps are total of L+R) 25kg x 20 25kg x 30 25kg x 30 Biceps cable curl 25kg x 15 25kg x 15 25kg x 15

Thursday 24 October BJJ Session Session was working on posture for passing guard from knees initially, then drilled standing to pass followed by going for a straight ankle lock instead when passing : baiting opponent into the double ankle sweep and taking their leg once done. Was a good session!

Congrats!

Thats good there are tonnes of comments about the benefits of consistency so am sure you know that! Hope it keeps going well

interesting! I've never been shown a variation that tries to curl back down: when i had been shown it it went straight across into the target. Is always interesting how many variations on techniques exist!

Excellent, glad to hear it

Looking at it from another perspective i can't see how it is different from jit jitsu really: some people say they do Gracie Jiu Jitsu, some Brazilian jiu jitsu, some (i think) say American jiu jitsu now; 10th planet jiu jitsu etc. They are all similar but slightly different and adopt different mores. eg 10th planet jiu jitsu is always nogi and has totally different names for most techniques or positions; older school Gracie jiu jitsu a white gi is mandated; lots of other 'Brazilian' jiu jitsu clubs you can wear what you like etc. But they all accept each other as jiu jitsu. On the same note if the art that is taught in Tang Soo Do is fundamentally the same as 'karate' and was originally rooted in karate then it doesn't seem unreasonable to call it karate. For TKD it may have started from shotokan but it has diverged so much that it is clearly a totally different style and they wouldn't be called karate by them or anyone else.

Yeah i tried it and it is what i have been previously shown as a 'question mark kick' . Is a very useful kick!

Saturday 19 October Bjj Session Session was mainly working on escaping from a heavy, tight side control. Really useful session. Also added in some drills of escaping mount and getting back to a better position. Lots of ecological drilling and really enjoyed it. Pulled off a half guard sweep (that the instructor had suggested i look up and had checked out online) when rolling so i was pretty pleased with that!

Thursday 17 October Lifting Session Bench press 20kg x 5 40kg x 5 65kg x 2 75kg x 2 80kg x 5 80kg x 5 80kg x 5 80kg x 5 Cable face pull (supersetted these in with the heavier sets of bench) 15kg x 12 15kg x 12 15kg x 12 15kg x 12 Squat 20kg x 5 40kg x 5 60kg x 3 70kg x 3 80kg x 3 90kg x 4 Cable chest flye (weight is per hand) - superset with one hand rows 25kg x 8 25kg x 8 25kg x 8 Seated machine row one hand - weight is per hand; reps are total of L+R 40kg x 20 40kg x 20 40kg x 20 Back hyper extension 8 reps 8 reps 8 reps Don't often do this but want to start adding it in. Range of motion isn't as much as i would like which is a good reason to add it in!

Yeah best to take it easy rather than have something get a lot worse! For me i find that single leg exercises like lunges etc. are good for identifying weak links / working smaller stabilising muscles etc but as a flip side to that the way they can identify the weak links is through something feeling less stable etc. Without a base of strength from the heavier compound lifts i find that has a tendency towards injury. From a personal example i started to add in bulgarian split squats a month or two ago to my own training. Weight wise i know the number i am lifting is substantially below the maximum i could lift doing the exercise BUT i am trying to build familiarity in the lift / technique at lighter weights where the likelihood of injury is a lot less. Means i can get comfortable in the movement etc and feel the weak points working without overly straining myself. Might be worth thinking about that and adding in some more compound lifts : no-one every complained that they were too strong for their sport / martial art; squats, deadlifts, presses etc. build a good strength base that can be accessed for the other sport.

Monday 14 October Karate Session Warms ups as per usual. Then moved onto grade required kihon. Majority of the class was spent on kata. Worked through Bassai Dai and all the Heian kata which will be required for my shodan grading (when i sit it!). Got some useful comments to work on and also didn't have same issues pointed out as before (so either they have improved a little or are so bad they aren't worth a mention!!). No kumite as not a huge turnout and there were no other men other that the instructor there tonight and our class very strictly keeps to the kumite within genders (he likes quite a lot of contact for shotokan so i think it's a good idea tbh!)

Tuesday 15 October Lifting Session Trap bar deadlift 70kg x 5 85kg x 5 100kg x 3 115kg x 2 125kg x 2 135kg x 5 135kg x 5 135kg x 5 135kg x 6 Seated overhead press 20kg x 5 30kg x 5 42.5kg x 3 50kg x 3 55kg x 4 Cable chest flye (weights are per hand : superset with split squats) 20kg x 18 20kg x 18 20kg x 18 Bulgarian split squat (reps = total of L+R) 20kg x 16 20kg x 16 20kg x 16 Standing one arm machine row (used jammer arms on rack) - reps = total of L+R; weight is per hand 40kg x 16 40kg x 16 40kg x 16

Wednesday 9 October Lifting Session Squat 20kg x 5 40kg x 5 60kg x 3 70kg x 3 85kg x 2 95kg x 2 100kg x 5 100kg x 5 100kg x 5 100kg x 6 bench press 20kg x 5 40kg x 5 65kg x 3 72.5kg x 3 82.5kg x 5 CAble face pull 15kg x 12 15kg x 12 15kg x 12 KB clean and press (reps = total of L+R) 16kg x 10 16kg x 10 16kg x 10 16kg x 10 16kg x 10

Monday 7 October Lifting Session Seated overhead press 20kg x 5 30kg x 3 40kg x 2 50kg x 2 55kg x 2 60kg x 5 60kg x 5 60kg x 5 60kg x 6 Was really please with this. Could never manage to get to 60kg for even one rep before let alone do 4 sets of 5/5+. This showed that the adjusted programme i have been using for the last few months must be working at least a little! Trap bar deadlift 70kg x 5 80kg x 3 l90kg x 3 102.5kg x 3 117.5kg x 3 132.5kg x 4 CAble lateral raise (reps = total of L + R ; superset with bulgarian split squats) 10kg x 32 10kg x 32 10kg x 32 bulgarian split squat (reps = total of L+R) 20kg x 14 20kg x 14 20kg x 14

Saturday 5th October Bjj Session Session was working on defences from being mounted and from turtle. Working on getting back to guard or standing up. Really useful session i thought with plenty of things to work on. From mount we worked quite a bit on elbow escape and then getting to half guard and trying to work a sweep or get to the dogfight position. From turtle it was either try to roll etc to reguard or stand back up and wrestle

Thursday 3 October Lifting Session Bench press 20kg x 5 40kg x 5 60kg x 3 70kg x 5 70kg x 5 70kg x 5 70kg x 5 70kg x 5 70kg x 8 Squat 20kg x 5 40kg x 5 65kg x 5 75kg x 5 85kg x 6 Cable flye (weight is per hand) 20kg x 17 20kg x 17 20kg x 17 Power Clean 30kg x 5 35kg x 5 40kg x 5 Cable standing calf raise 20kg x 10 20kg x 10 20kg x 10 Cable face pull 15kg x 15 15kg x 15 Cable lateral raise (reps = total of l + r) 10kg x 30 10kg x 30