DarthPenguin

Friday 16 August Lifting Session Seated overhead barbell press 20kg x 5 30kg x 5 45kg x 3 50kg x 3 50kg x 8 50kg x 8 50kg x 10 On the first 50kg set it felt a little odd but when done i noticed i had accidently loaded another 2.5kg plate on that side - on the plus side i managed it fine lol Trap Bar deadlift 70kg x 5 80kg x 5 90kg x 3 100kg x 3 112.5kg x 3 127.5kg x 4 Lateral cable raise (superset with bulgarian split squats: reps = total of L + R ) 10kg x 24 10kg x 24 10kg x 24 bulgarian split squat (reps = total of L: + R) 12kg x 14 12kg x 14 12kg x 14 Cable wrist roller 5kg x 3 5kg x 3 new exercise here - tried using my ironmind wrist roller on the cable machine. felt good but sore!

It's a delicate balance though as you do want some aggression to succeed at the top level (look at Ray Lewis Ravens or James Harrison Steelers as prime examples). Belichick will either be fascinating or sound bitter, i want to hear him though and decide! He could easily go either way i think!

Interestingly, while I generally have a lack of motivation to do weight lifting, I am easily motivated to do work with hojo undo equipment such as the Chi Ishi and the like. I think that it's because I connect to the hojo undo work more directly to karate. I understand that doing squats with a weight rack can be easily traced to improvement in kicking power, but doing it with hojo undo equipment makes me feel like I'm improving my karate more, somehow. Makes perfect sense to me - you are still performing resistance training but just varying the equipment based on personal preference!

All good points from Nidan_melbourne there - tbh as an exercise scientist by trade his opinion is likely a very good one to listen to! I do hear you on the online coaches too, i don't use one but was just thinking of ideas outside the local PT. Personally i like to read up on things and if i am unsure of benefits etc. i run stuff by my brother in law (he is a CSCS, a professional strength coach for a sports team and has degrees in exercise science) but am aware not everyone has that as a sounding off board! The health points are all very very good ones too - need to be fit to train! Totally hear you on the music bit too - i have certain songs i unconsciously time for certain lifts (hadn't realised it until i just thought about it after your message!). The filming point is also a good one - on top of filming what you want to see an improvement on it might be worth filming your exercise technique too and looking over that

Same here, they usually all have to be removed. The closest to allowing it to be kept on i have ever seen is for people who really couldn't remove it i have seen them be allowed to tape it over a lot but this is not often and can cause issues sparring etc. Where i have trained even stud earrings wouldn't be allowed though those usually would be permitted to cover with tape.

Very good points from Zaine: we have both looked at different points on the decision tree (As it were). My comments are based on "given you are going to lift weights what would help with doing so", his are based on the even more fundamental step of "should you lift weights yes or no" I totally agree with him though. Weight training is very beneficial (in my opinion) but not essential. What i would say though is i personally have always found it to be beneficial to martial arts and additionally there is a lot of research linking strength / muscle training level to greater quality of life in later years. There is also a lot based on using grip strength as a predictor of longevity. These don't have to be achieved by weight training though: a strenuous calisthenics routine can achieve a lot of these goals (just look at gymnasts) or other activities such as climbing. For those that say there is no need to strength train in martial arts i would refer them to pictures of some of the old time guys: they are usually built like the side of a barn! Even slightly more modern: look at the Karateka Terry O'Neill (i am a member of a KUGB club so he comes to mind straight away) in his youth. Also look at the Hojo Undo equipment used in the past and the equivalents used in China too. Body conditioning and strengthening used to be viewed as important parts of training and it is only relatively recently i think that this has waned (whether the waning of this and the rise of McDojos ran by people who look massively out of shape is a coincidence isn't for me to say!)

I will answer from a slightly different answer with things that i find work for me (multiple options) - firstly work out if it is lifting you hate or certain lifts: eg i never liked bench press and biceps curls much, so in the past i neglected them and focused more on deadlifts etc which was a mistake! (due to my build i am much more suited to pulling than pressing exercises). Now i consciously make an effort to plan in those exercices (and maybe have erred slightly too far in that direction!). - make a plan in advance and stick to it. I don't even mean a session by session plan. My current routine was planned out for 6mths in advance: it has key lifts that need done and then i am allowed to fiddle with the accesories based on feel. - write down / enter into an app the workout before you start it so you aren't just going by feel. - i am very very sceptical of personal trainers. I know a couple of decent ones but , from what i have observed, most are useless. Look into their credentials a lot if you decide to pay them. Tbh for what a lot of them charge i would personally use one of the highly rated online coaches as i at least know they are good in their field. - give yourself a metric to evaluate performance using. This is based on lifting to benefit another sport (eg a martial art!). Lift for a bit and see if your flexibility has improved; kick has gotten harder; throw X has gotten more explosive etc. - take a look at the modality you are following. Eg some may love kettlebells and hate barbells and hence progress better; some might find weighted bodyweight exercises like push ups work better for them; some olympic lifts etc etc. Anyway they are just some thoughts, hopefully of some use to you!

Thanks

Great news! You have put so much hard work into it (and into the current site!) that can only say thanks for all the effort you put in, and have done over the years

McGregor is denying this and saying he wants December. Chandler sounds quite resigned now though that the fight is unlikely to take place. I do hope they sort Chandler out with something decent. McGregor has basically taken 2 years of Chandler's career away from him messing his around. Seems like he just wants to keep his name in the limelight but doesn't want to fight anymore. I'm reminded about the old boxing quotes about how hard it is to go for a 4am run when you have just slept in silk sheets with a silk dressing gown when you wake (i'm paraphrasing i know!)

Wednesday 14 August Karate Session Warm ups as usual then a slight different. Assumed neutral stance and did lots of punching drills (we don't typically do this as a drill). Then we partnered up and worked on counter gyaku tzuki strikes: one partner punches you to shoulder (did shoulder as we were working with reasonable contact) and as soon as they threw it you were to try to 'beat them to the punch' with a chudan gyaku tzuki. Worked multiple rounds of this then worked a drill where one person have to stand backed up against a wall, entire class formed a line and attacked with a single unannounced attack of there choice which had to be blocked and then countered with a gyaku tzuki. Really good drill i thought. Then a little work on blocking with force/impact to hurt the opponent rather than being passive. Followed up with some run throughs of kata with a lot of emphasis on force in strikes. Spent a while working the hammer fist near the beginning of Heian Shodan. Lots of emphasis also placed on the front arm in shuto uke, elbow still protecting ribs when executing it.

Thanks! I'd still class myself as unfit lol (though that is likely based on my having a skewed perspective of what is fit!) I do have a clear metric though when i will allow myself to class myself as quasi-fit!

Tuesday 13th August Lifting Session Bench Press 20kg x 5 40kg x 5 60kg x 8 60kg x 8 60kg x 8 60kg x 8 60kg x 10 Squat 20kg x 5 40kg x 5 62.5kg x 5 72.5kg x 5 82.5kg x 5 Cacle chest flye 20kg x 11 20kg x 11 20kg x 11 Face pulls 25kg x 10 25kg x 10 25kg x 10 Cable lateral raise (reps = total L +R) 10kg x 22 10kg x 22 10kg x 22 Lying leg curls 20kg x 9 20kg x 9 20kg x 9

Yeah i am just avoiding him tbh and will try to do so as much as possible. Otherwise i am going to begin his introduction to pins (easiest way of avoiding either of us getting hurt!) One of two things happens to people like this; they learn their lesson, or they quit and forever tell stories of how they quit because an instructor held them back, or didn't realize their potential, or some such nonsense. Yeah very true!

Yeah totally though it is definitely mandated for the younger ones!

I look forward to reading it when you do Always good to hear what a high level practitioner in one style finds when blending with another style

The BJJ sounds good! The fact you have a Black belt friend you can ask too will likely help a lot as they can give you excellent answers to any issues. The finishers thing is always interesting as it takes a long time. It is one thing i noticed has changed a lot though when i was away from it for years to when i went back. Older school it was very much you will spend a year getting crushed then you will be able to escape and get to neutral more then after months you might be able to get dominant position then after long time you will be able to start getting submissions etc etc. Nowadays everyone seems to expect to be able to finish people not long after starting! Working on takedowns sounds like a sound start though! Once your son gets used to the BJJ way of doing things too he will be an absolute monster with his wrestling!

One thing i am curious about - for the 'special practices' are they mandatory or the only way to grade? If not ,and they are just extra highly useful training sessions, then fair enough as everyone knows up front that they will be banned for leaving. Otherwise i can see some difficulties with them if they are a few times a year etc.

Thanks for the heads up! I thought i was improving as the season went on so i am curious to see how the second season goes

I am curious to hear if you notice a change in your TKD as a result of taking on some of the Aikido philosophies - will you block slightly differently / move a little differently? Or in training will they be discrete entities?

Plus remember you aren't in a race against anyone. People are also more understanding than you realise - i was talking to my judo coach the other day (a relatively recently retired international competitor) and said to him that i need to get a lot stronger and bulk up more for Judo for gradings etc. and he said to me directly that, i'm mid 40s and it's totally fine to do the technical grading path and lots of randori in class. No-one frowns upon it as you are older and have kids / a life etc. If i was 30 then he would expect competitions for grading but not needed when older. Be realistic and don't kill yourself, who am i competing against - surely i am training for me? Surprised me a little but was reassuring to hear tbh. Still would like to try some of the comps etc (in the appropriate age groups) when i am ready but nice to know it won't be mandated!

Hey Aurik, hope things are going well. How is the training going? All good i hope Hopefully you don't mind my asking - i find it helpful for myself to get comments from people so am hoping you find the same!

Thursday 8 August Lifting Session Trap Bar deadlift 70kg x 5 80kg x 3 90kg x 3 105kg x 8 105kg x 8 105kg x 8 105kg x 8 105kg x 14 The requirement for the top set here is to leave 2-3 reps in the tank so stopped at 14. If going from AMRAP i could have squeezed out a few more Seated overhead press 20kg x 5 30kg x 5 40kg x 5 45kg x 5 50kg x 6 Cable chest fly 20kg x 10 20kg x 10 20kg x 10 Bulgarian split squat (reps are total L + R) 12kg x 12 12kg x 12 12kg x 12 slowly getting a groove down. Once i have the technique sorted and consistent i think this should increase a decent amount One hand gi grip cable row (reps are total of L + R) 20kg x 24 20kg x 24 20kg x 24 didnt use the handle and held the staps like a pistol grip as though that would be more useful for grappling - seemed like a good choice! Cable lateral raise (reps are total L + R) 10kg x 20 10kg x 20 10kg x 20 Triceps overhead extension 30kg x 15 30kg x 15 30kg x 15

Tuesday 6 August Lifting Session Squat 20kg x 5 40kg x 5 60kg x 3 75kg x 8 75kg x 8 75kg x 8 75kg x 8 75kg x 10 Bench press 20kg x 5 40kg x 5 57.5kg x 5 67.5kg x 5 75kg x 5 Sumo deadlift fat bar no belt 40kg x 5 40kg x 5 40kg x 5 Though i would start adding these in to work on strengthing my hips and hip mobility plus the extra grip work from the far bar means i can work grip too Lying hamstring leg curl 20kg x 8 20kg x 8 20kg x 8 This is plate loaded and a bench attachment and 20 felt surprisingly heavy - though i haven't done these in years. Don't think my hamstrings are quite that weak but maybe they are!! Cable face pull 20kg x 20 20kg x 20 20kg x 20 triceps rope pushdown 25kg x 25 25kg x 25 25kg x 25 cable lateral raise (reps are total L + R) 10kg x 16 10kg x 16 10kg x 16

Yeah i am just avoiding him tbh and will try to do so as much as possible. Otherwise i am going to begin his introduction to pins (easiest way of avoiding either of us getting hurt!)