DarthPenguins Training log of an unfit person!

[DarthPenguin]

Those "restricted" sparring sessions can be quite valuable, can't they?

Most definitely, i've always liked them. They often remind me of simple things i could be doing : eg i have a long reach and a relatviely quick kizami-tzuki / jab. I should use it more!

[DarthPenguin]

Saturday 5th November

Lifting session

Following new programme still where every set of main lift is superset with one set of an assistance lift so main 1 + assit 1 -> main 2 + assist 2 -> main 3 + assist 1 etc

Deadlift

70kg x 5

75kg x 5

80kg x 5

92.5kg x 5

105kg x 5

80kg x 5

80kg x 5

80kg x 5

80kg x 5

80kg x 5

These felt good, the weights weren;t too heavy so can really focus on technique plus got a decent amount of volume in. As this is the first run through decided to use some arm exercises for the assistance (is in the list for the programme) as wasn't sure how tough the DL would be

E-Z Bar curl

20kg x 10

20kg x 10

20kg x 10

20kg x 10

20kg x 10

These were light so concentrated on good form and just getting some additional volume in

Triceps straight bar pushdown

20kg x 10

20kg x 10

20kg x 10

20kg x 10

20kg x 10

Standing KB overhead press 1H (reps are total of L + R)

16kg x 12

16kg x 12

16kg x 12

16kg x 12

CoC Grippers

S x 11

S x 11

S x 11

Total workout time : 41m

total poundage lifted: 6880.5kg

density : 167.82 kg/min

[DarthPenguin]

Tuesday 8th November

Lifting Session

Seated overhead press

20kg x 5

25kg x 5

27.5kg x 5

32.5kg x 5

35kg x 5

27.5kg x 5

27.5kg x 5

27.5kg x 5

27.5 kg x 5

27.5kg x 5

These were pretty light so i tried to really concentrate on exploding and 'throwing the bar into the air' on each rep. could feel it taking off so i was pleased with that

KB Swings - supersetted in with overhead press

16kg x 10

16kg x 10

16kg x 10

16kg x 10

16kg x 10

KB cleans - supersetted in with overhead press

16kg x 12

16kg x 12

16kg x 12

16kg x 12

16kg x 12

Biceps cable curls

20kg x 10

20kg x 10

20kg x 10

KB side bends

16kg x 20

16kg x 20

16kg x 20

Total poundage lifted : 4707.5kg

time taken: 36min

density : 130.8 kg/min

Edited November 16, 2022 by DarthPenguin

[bushido_man96]

I notice you had no leg exercises on this day. Have you thought of basically supesetting your squat and press? Especially with only getting two days per week to strength train, getting more bang for your buck would be the way to go. I'd dead/bench on one day, and squat/press on the other. Start your leg exercise, and once you hit your first work set, warm up to the first work set of the other exercise, then alternate after you rest. It's an efficient way to work, especially with your weights being much lighter like they are, and you'll get a full body workout along with the full body stress to driver progress.

Just a thought though. Keep up the good work!

[DarthPenguin]

I notice you had no leg exercises on this day. Have you thought of basically supesetting your squat and press? Especially with only getting two days per week to strength train, getting more bang for your buck would be the way to go. I'd dead/bench on one day, and squat/press on the other. Start your leg exercise, and once you hit your first work set, warm up to the first work set of the other exercise, then alternate after you rest. It's an efficient way to work, especially with your weights being much lighter like they are, and you'll get a full body workout along with the full body stress to driver progress.

Just a thought though. Keep up the good work!

It's a good thought. Issue is i have one rack to use and it will be set up for me to press from so can't use it to squat. Was going to try to add in some fb or kb leg work though: goblet squats; lunges or similar as i thought it made sense too. Am planning to err on the side of caution for the first run through of this routine though as i usually wouldn't superset much and i don't want to risk an injury!

Good suggestion though

[DarthPenguin]

Wednesday 9th November

Karate Session

Warm ups

Bit heavier than usual, lots of push ups included. I hate pushups but think i did about 70 in total across a few sets. Was a struggle towards the end. We were paired up with someone and told to do 100 across the two of us. Unfortunately the guy i was with really struggles at them (he was really trying as hard as he could) so i had to pick up the slack!

Kihon

Little different today also. Slightly different combinations and practising them a lot faster in sets of ten reps with no rest between different combinations

Drills

We then worked on a few drills with partners : up and down the hall with a lae geri to the persons stomach (lightly), then a yoko geri to the stomach and finally a mawashi geri to a hand beside face. Then combined it and did all three in sequence.

Did a few drills of blocking a punch and stepping into an upwards elbow; using a yoko geri or a mawashi geri as appropriate.

Kata

Several run throughs of the grading kata required. It's improving as the comments i am receiving now are less about the techniques themselves and more about the rhythm / pacing of the kata (which i do need to work on a lot!)

Really good session. Enjoyed it a lot. Classes have been getting a bit more physically intensive recently which i like

[DarthPenguin]

Saturday 12th November

Lifting session

As before main lift is supersetted with alternating assitance movement.

Squat

20kg x 5

40kg x 5

57.5kg x 5

67.5kg x 5

77.5kg x 5

57.5kg x 5

57.5kg x 5

57.5kg x 5

57.5kg x 5

57.5kg x 5

Push ups

10 reps

12 reps

7 reps

7 reps

15 reps

reps were taken from the hundred push ups programme. I am crap as push ups and thought that adding them in might be a neat way to do them 3 times a week and push numbers up

One hand kb row (reps are per hand L and R done)

20kg x 10

20kg x 10

20kg x 10

20kg x 10

20kg x 10

These felt fine. will up the reps next time i think unless the squats feel particularly brutal

Biceps cable curls

20kg x 10

20kg x 10

20kg x 10

Grippers

S x 13

S x 13

S x 13

poundage : 5401kg

total time: 41.5min

density : 130.14

(haven't used the push ups for these calcs)

[DarthPenguin]

Tuesday 15th November

Lifting Session

Bench Press

20kg x 5

40kg x 5

47.5kg x 5

52.5kg x 5

60kg x 5

47.5kg x 5

47.5kg x 5

47.5kg x 5

47.5kg x 5

47.5kg x 5

KB Goblet squat

20kg x 10

20kg x 10

20kg x 10

20kg x 10

20kg x 10

KB one hand clean (reps is total for left plus right)

16kg x 16

16kg x 16

16kg x 16

16kg x 16

16kg x 16

Biceps cable curls

20kg x 10

20kg x 10

20kg x 10

Triceps straight bar pushdowns

20kg x 10

20kg x 10

20kg x 10

Grippers

S x 14

S x 14

S x 14

[DarthPenguin]

Wednesday 16th November

Karate Session

Warm ups

Usual warm ups performed - a little less than has recently been the case

Kihon

Worked on required grading Kihon plus tried some of what will be required for next grade

Kata

Multiple rounds of kata, performing Heian Shodan, Nidan, Sandan and then multiple rounds of Yondan. Is getting a lot smoother with corrections being a lot more minor. Mainly around rhythm and pacing. Slowing at a couple of points has made a massive difference

Kumite

Multiple rounds of kumite. As usual wa paired up with the male 2nd dan and 1st dan and we rotated around amongst ourselves. Did a few rounds with one person pressing the attack and the other purely fighting on the counter (though if the attacker did something daft like wander forward into punching range you were allowed to strike first. Then did a few rounds of free sparring.

Did some more run throughs of the kata to finish the class

[DarthPenguin]

Saturday 19th November

Lifting Session

Deadlift

70kg x 5

75kg x 5

85kg x 5

97.5kg x 5

110kg x 5

85kg x 5

85kg x 5

85kg x 5

85kg x 5

85kg x 5

E-Z bar curls

20kg x 11

20kg x 11

20kg x 11

20kg x 11

20kg x 11

Triceps straight bar pushdowns

20kg x 11

20kg x 11

20kg x 11

20kg x 11

20kg x 11

One hand standing KB overhead press

16kg x 7 (reps per hand)

16kg x 7

16kg x 7

16kg x 7

Grippers

S x 15

S x 15

S x 15

Total poundage : 7408.5kg

Time : 40min

Density : 185.2 kg/min