DarthPenguin Posted June 10, 2022 Share Posted June 10, 2022 (edited) As i mentioned on the training goals thread i thought it would be an idea to start posting a training log to increase my accountability, and it would also allow people more knowledgeable than myself to chime in if they felt like it!I found Bushido_mans log to be quite interesting and if more people started one then it might lead to some interesting discussions on training methods.Little background on myself and my log :I'm currently 42yrs old, 6'4" and about 105kg (about 230lbs approx). Due to a combination of work and two little kids running about i've been out of the gym too much over the last few years and now am weak as a kitten and out of practice martial arts wise!I've trained in a few martial arts over the years but my current focuses are BJJ and Shotokan. At Shotokan i have decided to regrade as i was away for so long and started again at White belt last October - I started back as i am going to classes with my son. The class is mainly adults but they are fine with him attending as long as i am there too. At BJJ i got my Blue belt in 2014 and have trained inconsistently since due to a lot of injuries, work and the appearance of the mini people.I'm currently looking to do one class session of karate a week plus some more in my own time and 2-3 bjj sessions a week depending on work.Training goals :I want to regrade to Shodan and then subsequently would like to see if i can manage to get to Nidan by the time i turn 50! I would like to get my BJJ purple by the time i turn 45 ideally and then see what happens.Lifting wise i want to recover my prior levels of strength from when i lifted a lot more frequently. I have always been much weaker at Push exercises due to my long limbs so would like to increase them too.Plan is to lift weights 2X per week following a modified version of the 531 programme. Goal is to hopefully match and exceed my prior lifetime PRs though a lot of them are a long way off!Target PRs from pastSquat : 150kg x 5Deadlift : 200kg x 5Bench : 100kg x 1(much weaker presser)Overhead press : 60kg x 1BB Row : 102.5kg x 3 (with weight belt)All lifting to be done in garage in home gym. I have a squat rack, trap bar, 7ft bar, swiss bar/football bar, EZ curl bar, 2 x olympic db handles, 180kg in plates and assorted KBsApologies for the small book for the initial post but thought some background would help for context and encourage myself! Edited June 10, 2022 by DarthPenguin Link to comment Share on other sites More sharing options...
DarthPenguin Posted June 10, 2022 Author Share Posted June 10, 2022 Tuesday 7th JuneBJJ Nogi sessionWorked some wrestling takedowns (I am a terrible wrestler) from armdrag to rear body lockDrilled takedown followed by drilling the stand up and break grip from the takedown.Followed this by adding in another takedown in response to opponent standing, taking them down into turtleAdded in a rollover from turtle finished with rear naked chokeRounds of drilling technique to see if could turn over turtled opponent and then apply choke. king of the hill style. Winner stays on and attacks the chokeFinished with a few rounds of rolling Link to comment Share on other sites More sharing options...
DarthPenguin Posted June 10, 2022 Author Share Posted June 10, 2022 Wednesday 8th JuneKarate sessionWarm up firstBegan with Kihon appropriate to grade. i am 8th Kyu currently and am grading again next week for 7th.After practicing Kihon we then moved to multiple rounds of grading kata. For myself this will be Heian NidanDid one round of 5 step kumite with a 1st kyu to practice it in advance of grading then put gloves on and did a few rounds of free sparring with a second dan.After this the class did 5 rounds of kata of your choice. I chose my grading kata for all rounds to get in extra reps. Link to comment Share on other sites More sharing options...
DarthPenguin Posted June 10, 2022 Author Share Posted June 10, 2022 Thursday 9th JuneLifting sessionI am currently doing a 2day per week 531 template with Bench and Deadlift on week 1 and Overhead press and Squat on week 2. i am doing a modified version of the BBB assistance when i use the opposite weeks exercises as the assistance (so i do press assistance with bench and squat with deadlift). Starting at 3x10 of each on the first week of the cycle, increasing by 1 set of 10 for the subsequent weeks. After 3 weeks i then add 2.5kg and repeat.I'm doing it this way so that every lift is performed once a week, either a heavy (531) lift or the lighter assistance oneLifts :Bench press: 20kg x 1040kg x 550kg x 357.5kg x 565kg x 575kg x 6final set felt heavier than usual but my shoulder was feeling fatigued before starting due to the karate night before so i was fine with thisBarbell Row (no belt)60kg x 860kg x 860kg x 860kg x 860kg x 8Have lowered the weight massively here and doing all sets without weight belt. I always used to use a belt for bb rows but i want to try and build up the numbers without it nowSeated Overhead press (no back support)30kg x 1030kg x 1030kg x 10I am doing my overhead press seated on a flat bench with no back support. Can't do them standing as the ceiling in the garage is too low for me to press standing insideTriceps rope pushdown / biceps cable curl superset25kg x 725kg x 725kg x 725kg x 7am adding these in as i think my arms are proportionately weaker. Got a cheap plate loaded lat/low pulley machine that i can use for these and face pulls etcKB hammer curl (two hand on one kb)16kg x 1016kg x 1016kg x 1016kg x 1016kg x 10This is a new exercise i had never tried before so i thought i would give it a shot and err on the side of caution. I liked it so will keep it in programmeStraight leg raises lying on bench4 sets of 12 Link to comment Share on other sites More sharing options...
DarthPenguin Posted June 11, 2022 Author Share Posted June 11, 2022 Friday 10th JuneBJJ session - Lunchtime Nogiwarm upPracticed techniques from sitting/butterfly guard. Take deep underhook then a shoulder crush grip. Pull opponent onto you for sweep to trapped sidePracticed hipping out to an armbar when the opponent shifts weight to the non trapped side to prevent armbarDrilled technique king of the hill style. start with the shoulder crush grip and have to either sweep or submit. opponent has to try to pass to dominant positionThen couple of rounds of rollingWas good session, fit in on lunchtime from work Link to comment Share on other sites More sharing options...
sensei8 Posted June 11, 2022 Share Posted June 11, 2022 (edited) Solid log!! Thank you for sharing with us your journey!! Train hard and train well!! Edited June 12, 2022 by sensei8 **Proof is on the floor!!! Link to comment Share on other sites More sharing options...
DarthPenguin Posted June 12, 2022 Author Share Posted June 12, 2022 Solid log!! Thank you for sharing with us your journey!! Train hard and train well!! Thanks! Link to comment Share on other sites More sharing options...
DarthPenguin Posted June 16, 2022 Author Share Posted June 16, 2022 Wednesday 16th JuneKarate sessionI've been full of the cold all week so been trying to be sensible exercise wise, but since i have a grading on Saturday i wanted to get at least one more session in before the gradingClass :warm upKihonlots of Kata practiceGrading kumite practice and some free sparring toolots of grading practice and the instructor pointed out a few things to work on before the grading. Thankfully they were things like an adjustment to hand position etc where the prior position was a conscious movement so i can adjust easily enough i think. He also pointed out that i wasn't doing Hikite at a particular point in kata. For some reason i had it in my head that i didn't need to do it there so was deliberately not. Should be a straightforward fix.Working quite a bit on my Yoko Geri Keage as i think it needs a lot of work. Everyone seems to show it differently though - i have had 3 different 3rd dans show me it in totally separate ways. I preferred one of them and have started doing it that way and since then have not really had any comments on issues with it that i had before so it is hopefully slightly less bad now! Link to comment Share on other sites More sharing options...
bushido_man96 Posted June 19, 2022 Share Posted June 19, 2022 It's great to see you getting those little extra bits to work on prior to your grading. Keep it up! https://www.haysgym.comhttp://www.sunyis.com/https://www.aikidoofnorthwestkansas.com Link to comment Share on other sites More sharing options...
DarthPenguin Posted June 19, 2022 Author Share Posted June 19, 2022 Saturday 18th JuneGrading sat and passed successfully so have now reached 7th kyu. Will look up some videos online tomorrow on next kata and make a start on learning it. Still full of the cold so will take it easy weights wise this weekend. Since the preceding week has been messed up a lot by feeling ill and starting a new job, and it was just week 1 of my current 531 cycle I’ll just start again from the beginning of week 1 workouts this week. Wont hurt and saves messingup the progression Link to comment Share on other sites More sharing options...
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