DarthPenguin Posted July 2 Author Share Posted July 2 Saturday 29th JuneBJJ sessionThis session was all based on open guard retention and then some attacks from there. Worked multiple drills at retaining an open guard. Then drilled some sweeps of your choice from guard of your choice (i worked on de la riva)Finished with some rolling Link to comment Share on other sites More sharing options...
DarthPenguin Posted July 2 Author Share Posted July 2 Friday 28th JuneLifting sessionSquat20kg x 540kg x 550kg x 560kg x 565kg x 1065kg x 1065kg x 12Bench press20kg x 540kg x 560kg x 370kg x 377.5kg x 3Pendlay row fat bar no belt40kg x 940kg x 940kg x 9Face pulls (superset with the rows)20kg x 1120kg x 1120kg x 11Triceps rope pushdowns (superset with biceps curls)20kg x 2120kg x 2120kg x 21Biceps cable curls20kg x 2120kg x 2120kg x 21 Link to comment Share on other sites More sharing options...
DarthPenguin Posted July 2 Author Share Posted July 2 Tuesday 2 JulyLifting sessionTrap bar deadlift75kg x 585kg x 595kg x 1095kg x 1095kg x 12Seated overhead press20kg x 530kg x 540kg x 345kg x 350kg x 3Chest fly (weight is per hand)15kg x 1215kg x 1215kg x 12Bulgarian split squat (reps are total of l + r)8kg x 108kg x 108kg x 10i need to add these in more. Balance is awful on one side!one hand cable row (reps are total of l + r)30kg x 2230kg x 2230kg x 22overhead cable rope triceps extension (superset)20kg x 2520kg x 25biceps cable curls20kg x 2520kg x 25cut the arm work short as needed to finish quickly to take my son to his athletics class so changed to 2 x 25 reps sets instead of planned 3 x 21 Link to comment Share on other sites More sharing options...
DarthPenguin Posted July 16 Author Share Posted July 16 Wednesday 3rd JulyKarate SessionWarm ups as per usualNothing particularly unusual this session, worked through Kihon, our Kata and a couple of rounds of Kumite. Hall was unusually warm (for here at least) so that seemed about right for the class! Link to comment Share on other sites More sharing options...
DarthPenguin Posted July 16 Author Share Posted July 16 Sunday 7th JulyLifting SessionBench Press20kg x 540kg x 550kg x 555kg x 560kg x 1060kg x 1060kg x 12Squat20kg x 540kg x 565kg x 372.5kg x 382.5kg x 3Chest Fly (weight is per hand)15kg x 1515kg x 1515kg x 15CAble Face Pulls20kg x 1520kg x 1520kg x 15Biceps cable curls (superset with Triceps rope pushdown)20kg x 2220kg x 2220kg x 22Triceps rope pushdowns20kg x 2220kg x 2220kg x 22Cable wood choppers (reps = L + R)10kg x 2210kg x 2210kg x 22 Link to comment Share on other sites More sharing options...
DarthPenguin Posted July 16 Author Share Posted July 16 Saturday 13th JulyBJJ SessionThis class worked on several variations of the bow and arrow choke. Was good to get plenty of reps in. Also worked a rolling back take from side control though i can't work out why i wouldn't just go to mount from the setup! (likely biased by my preferring mount to back!). Was an interesting set up: from side control, swim your top arm over and use it to push opponents farm arm further up over their head and shift hips into reverse kesa. Then using my far arm reach over and pull opponents legs to my side, gripping the far leg. Take my nearest leg and perform what is basically a hip internal rotation to hook undr opponents knee and figure four my legs. Then post up on farm side hand with it near their legs and roll through under it. It worked surprisingly smoothly but not something i could see myself doing too often!Then did a few rounds of rolling Link to comment Share on other sites More sharing options...
DarthPenguin Posted July 16 Author Share Posted July 16 Monday 15th JulyLifting SessionSeated overhead press20kg x 530kg x 535kg x 340kg x 145kg x 15Trap bar deadlift70kg x 580kg x 5102.5kg x 5115kg x 3130kg x 1Triceps rope pushdown (superseet with biceps curls)25kg x 2025kg x 2025kg x 20Biceps cable curls25kg x 2025kg x 2025kg x 20Woodchoppers (reps = L + R)10kg x 3010kg x 3010kg x 30 Link to comment Share on other sites More sharing options...
DarthPenguin Posted July 22 Author Share Posted July 22 Wednesday 17 JulyKarate SessionPretty standard session tbh, just did our warmups, grading required kihon then our grading kata and some kumite. One of those 'just get it done sessions' really tbh Link to comment Share on other sites More sharing options...
DarthPenguin Posted July 22 Author Share Posted July 22 Thursday 18th JulyLifting SessionSquat20kg x 545kg x 555kg x 365kg x 170kg x 15Bench press20kg x 540kg x 565kg x 565kg x 182.5kg x 2Fat Bar pendlay row no belt50kg x 550kg x 550kg x 5Face pull - cable20kg x 1520kg x 1510kg x 15Triceps rope pushdowns (superset with biceps cable curls)25kg x 2125kg x 2125kg x 21Biceps cable curls25kg x 2125kg x 2125kg x 21 Link to comment Share on other sites More sharing options...
DarthPenguin Posted July 22 Author Share Posted July 22 Friday 19 JulyBJJ SessionFirst Nogi session in years!Really good session. Was working on open guard passing. First worked beginning a knee slice then going for over under then pinching the lower stuffed leg between knees and going for a dogbar; then if they push in hard with their knee shield knee, ducking under it and knee bar using legs (can't think of best way to type out a description!). Final variant if they turn the other way, lots of pressure on leg, free leg, walk round to the side, stepleg over and figure four my legs under them and then either double kneebar or slide up to mountWas really good session and i liked the linkage of the techniques though i am awful at leg locks (i err very much on the side of caution and need to work on applying them a little harder as several times i had the lock fine but was being so gradual with the pressure it seemed like i didn't have it!) Link to comment Share on other sites More sharing options...
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