DarthPenguins Training log of an unfit person!

[DarthPenguin]

Tuesday 23rd July

Lifting Session

trap bar deadlift

70kg x 5

85kg x 3

95kg x 1

105kg x 15

was pleased with this though my grip was beginning to slip a lot at the end!

seated barbell overhead press

20kg x 5

30kg x 5

52.5kg x 5

47.5kg x 3

52.5kg x 3

Cable chest flyes (weight is per hand)

15kg x 16

15kg x 16

15kg x 16

Bulgarian split squat (superset with one hand cable row : reps are total of L + R)

8kg x 16

8kg x 16

8kg x 16

These felt ok though i am a lot better at these using my left leg than my right. Will improve over time though i'm sure

One hand cable row (standing) (reps are total of L + R)

30kg x 24

30kg x 24

30kg x 24

Called session there as it was really hot (for here!) and i was wiped out!

[bushido_man96]

Do you use chalk for deadlifting, DP?

[DarthPenguin]

Do you use chalk for deadlifting, DP?

i don't as i lift in home gym and don't fancy tidying up the mess!

If it becomes an issue in future i will see about changing: that set was an AMRP set and i had set a target of 15 reps so i was happy with the number anyway - if i think it is impacting performance in future though i might think about it.

Tempted to start gradually adding some straight bar deadlifts back in too - i might commit heresy though and do them sumo as i think they would do me good: i used to rotate between sumo and conventional and i think sumo helped my hips a lot

[DarthPenguin]

Friday 26th July

Lifting Session

Bench Press

20kg x 5

45kg x 5

55kg x 3

60kg x 1

65kg x 13

Squat

20kg x 5

40kg x 5

67.5kg x 5

77.5kg x 3

87.5kg x 4

Cable chest fly (weight is per hand)

20kg x 8

20kg x 8

20kg x 8

Cable face pull (superset with cable lateral raises)

20kg x 15

20kg x 15

20kg x 15

cable lateral raises (reps are total L+R)

5kg x 20

5kg x 20

5kg x 20

triceps rope pushdown (superset with woodchoppers)

25kg x 22

25kg x 22

25kg x 22

woodchoppers (reps = total L + R )

15kg x 16

15kg x 16

15kg x 16

[DarthPenguin]

Tuesday 30 July

Lifting Session

Seated overhead press

20kg x 5

30kg x 5

40kg x 3

45kg x 8

45kg x 8

45kg x 8

45kg x 8

45kg x 10

Trap bar deadlift

70kg x 5

80kg x 5

92.5kg x 5

105kg x 5

120kg x 5

bulgarian split squat (reps = tptal L+R) - superset with cable lateral raises

12kg x 10

12kg x 10

12kg x 10

Trying to find a good groove for these going forwards but think i am closer to getting it sorted out then can start progressing the weights

cable lateral raises (reps = total L + R)

5kg x 24

5kg x 24

5kg x 24

Triceps rope pushdowns

25kg x 25

25kg x 25

25kg x 25

[DarthPenguin]

Wednesday 31 July

Karate Session

warm ups as per usual then worked on grading required kihon and grading kata. Weather was very warm plus in the middle of the summer holidays so attendance wasn't great so another 'ticking over' session really.

[DarthPenguin]

Thursday 1st August

Judo session

Back at judo after the judo summer break

warm ups were the more technique focused one (rather than firemans carries down the matted area) which i much prefer though i am truly awful at handstands and cartwheels - the handstands are meant to be a handstand into forward roll, mine is pretty much just a forward roll!

Plenty of working drills down the mat to create some kuzushi for either forwards or backwards throw then did some uchikomi drills.

Main throws worked were we got shown Sasae (hadn't seen it before) and then combining that with Osoto Gari if the opponent pulls back out of the Sasae. Main annoying part was i got paired up with a new guy i hadn't met before who constantly was stopping things to tell me how to do it (and pretty much 100% of the time he was wrong - they would say to lead with right foot he would insist it was left etc.) and would stop me every time. Got extremely annoying but at least i now know someone not to pair with for technique work in future!

Then did some newaza rounds. Got paired up with the annoying guy to start who very smugly notified me that he "had done a bit of ground work" with a smug grin, i told him that i train bjj too so if he had experience was it fine for me to actually roll with him properly then (am ultra careful with other new people at judo). His response was quite like someone who is decent so i thought he might well be more experienced than me but that is always good learning. Reality was he is strong but a 1mth white belt in bjj at best! After quickly subbing him a few times (which annoyed him no end) i settled for just getting him into pins and holding him in mount or standard side control or kesa (would have let him work more but he was getting extremely aggressive as he wasn't winning so i thought control was the best option for both our safety!). Other rounds were fun and a lot more useful as didn't feel like it was someone trying to make a point!

Overall a really good class - plus the extra fitness work involved in judo is really going to help me longer term i think!

[bushido_man96]

It's too bad those annoying guys show up in training. Sounds like you did his ego a favor, though. Hopefully he learns to shut up and train, but not likely.

[DarthPenguin]

It's too bad those annoying guys show up in training. Sounds like you did his ego a favor, though. Hopefully he learns to shut up and train, but not likely.

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!)

[DarthPenguin]

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