DarthPenguins Training log of an unfit person!

[DarthPenguin]

It's great to hear about the Judo class, DP. Happy for you. I know I look forward to my one Aikido class per week. It's inserted a freshness to my training that I haven't experienced in years.

Definitely, i really enjoyed it plus i think it will help my bjj massively. Not jsut from the obvious addition of throws but the different mentality on the ground. I can often fall into the trap of being too reactive on the ground and not forcing the pace. Judo guys are totally not like that - i commented to the instructor that their class newaza pace was more like our competition / competition class pace! That can't do anything but help me longer term i think

[DarthPenguin]

Monday 15 April

Lifting Session

Pushed for time here so just got main lift in plus one accessory

Seated overhead press

20kg x 5

25kg x 5

30kg x 5

37.5kg x 3

45kg x 3

50kg x 7

Triceps overhead extension (did as a drop set to get most in i could to short time)

45kg x 8

40kg x 6

35kg x 6

30kg x 6

25kg x 8

20kg x 8

15kg x 8

10kg x 16

[DarthPenguin]

Tuesday 16 April

Lifting Session

Trap Bar Deadlift

70kg x 7

80kg x 3

90kg x 3

102.5kg x 5

117.5kg x 3

130kg x 5

Incline Barbell Bench

42.5kg x 12

42.5kg x 12

42.5kg x 12

Straight arm rope pulldown

40kg x 12

40kg x 12

40kg x 12

Stopped there as was feeling a little funny in my tailbone region post deadlifts. Looked it up and it is more of a stretching issue. Inj a sign of overreaction i have ordered myself a sturdy looking folding roman chair to work on my lower back strength just in case!

[DarthPenguin]

Saturday 20 April

Lifting Session

Didn't want to do anything involving tailbone stress as feeling mostly better and didn't want to chance it

Bench press

20kg x 5

40kg x 5

50kg x 3

60kg x 5

70kg x 3

77.5kg x 6

These felt food. Decided that as main lift done i would call it there just to be ultra safe

[DarthPenguin]

Tuesday 23 April

Lifting Session

Everything feeling normal again so back to full session

Squat

20kg x 5

40kg x 5

60kg x 3

722.5kg x 5

80kg x 3

90kg x 5

was pleased with these as depth was as low as i can physically manage. Have added some mirrors to wall in home gym that i can see when i squat to make sure i don't underdo depth!

Band assisted pull up (20kg band)

3 reps

3 reps

3 reps

Cable chest flyes (weight is per hand)

15kg x 15

15kg x 15

15kg x 15

Cable pull through

25kg x 10

30kg x 10

35kg x 10

thought i would add these in for more posterior chain work. I liked them so will keep them in though need to work out appropriate weight to use!

Single arm reverse triceps pushdown (reps = L + R)

15kg x 22

15kg x 22

15kg x 22

KB Turkish get up

8kg x 2 (per side)

8kg x 2 (per side)

also added these in as not done for a long time. Not as smooth as i would have liked but will try to add them in

[DarthPenguin]

Wednesday 24 April

Karate Session

Warms ups as per usual

Kihon

Worked on grading required kihon, seemed to go smoothly

Kata

Worked every kata from Kihon Kata to Bassai Dai. Couple of minor points to work on (emphasising change of eye location at one point etc) but none of them were recurring ones which is good!

Kumite

Lots of kumite. Worked several rounds of jiyu ippon kumite and then jiyu kumite. Went smoothly i think though the CI is wanting us to all go in a LOT harder : i landed a couple of blows to one of the Black belts that were 'tocuh contact' which is the usual requirement and was forcefully told to hit them with a lot more power! Slightly unusual for a shotokan class i think but i enjoyed it!

[DarthPenguin]

Friday 26 April

Lifting Session

Seated Overhead press

20kg x 5

25kg x 5

30kg x 3

40kg x 5

47.5kg x 3

52.5kg x 8

Barbell Zercher quat superset with dips

57.5kg x 5

57.5kg x 5

57.5kg x 5

Am enjoying these. Feeling them nicely in upper back

band assisted dips (with 20kg band)

4 reps

4 reps

4 reps

Single arm preacher cable curl (reps are total L+R) superset with triceps pushdowns

25kg x 20

25kg x 20

25kg x 20

these are beginning to get a lot tougher now, will take a while to move past 25kg per hand i think, which is good!

Triceps straight bar pushdown

50kg x 10

50kg x 10

50kg x 10

KB Snatch (reps are tptal L + R)

16kg x 16

16kg x 16

16kg x 16

These felt good. Not done for too long but weather is nice enough i could step out and do them (the ceiling isn't quite high enough for me to snatch a KB in my home gym)

[DarthPenguin]

Tuesday 30th April

Lifting Session

Trap Bar Deadlift

70kg x 5

80kg x 5

92.5kg x 5

107.5kg x 5

120kg x 11

Incline Barbell Bench Press (superset with pulldown)

45kg x 12

45kg x 12

45kg x 12

Straight arm pulldown with rope

45kg x 10

45kg x 10

45kg x 10

Cable Reverse Curl (superset with triceps pushdowns)

20kg x 10

20kg x 10

20kg x 10

Triceps straightbar pushdown

50kg x 10

50kg x 10

50kg x 10

KB snatch (reps = L+R)

16kg x 20

16kg x 20

16kg x 20

[DarthPenguin]

Wednesday 1 May

Karate Session

Warm ups

We went straight into kumite drills. Working gyaku tsuki from static positions then moving, hitting opponent in stomach. Not full power to stomach but controlled contact. Worked quite a few rounds of this then some jiyu kumite.

Moved onto kata after this and worked through all katas from kihon kata to bassai dai

Really good class - enjoyed it a lot

[DarthPenguin]

Thursday 2 May

Judo session

Really good class though a tough one. Warm ups included carrying someone down the length of the mats (the mats are three competition sized matted areas in a row) on your back and also carrying them on your shoulders in a firemans carry. I had to do it with another guy who is 100kg+ so it was pretty tough!

We then worked O-Goshi and a variant where you grab over the shoulder rather than around waist (can't remember the name!). We then got out crash mats and started working more throws: ura-nage, te-guruma , koshi guruma (i get the names mixed up as new but one was the standing firemans carry and the other one is the almost reverse version), o-goshi. Was fun though a heavy session. Split into two mats: one for the bigger people (with 4 of us) and one for the lighter guys (with about 9). So we had lots more reps to carry out since the longer line took more time!

Finished with a few rounds of newaza. Was pretty tired but pleased how it went. Worst round was an ultra hw brown belt who passed my guard and when i turtled up was attacking to the back but managed to avoid being submitted or pinned which is good! Managed to pull off a few submissions on a couple of the blue belts which is always good too!