DarthPenguin Posted November 22 Author Posted November 22 Monday 18th November Lifting Session Trap bar deadlift 70kg x 5 85kg x 5 105kg x 3 120kg x 2 130kg x 1 140kg x 1 145kg x 5 Seated overhead barbell press 20kg x 5 30kg x 5 45kg x 5 52.5kg x 3 57.5kg x 8 Cable chest flye (weight is per hand - superset with bulgarian split squat) 25kg x 9 25kg x 9 25kg x 9 Bulgarian split squat (weight is per leg - reps are total of L + R) 24kg x 10 24kg x 10 24kg x 10 Seated row (cable) 40kg x 12 40kg x 12 40kg x 12 Overhead triceps extension 25kg x 20 25kg x 20 25kg x 20
DarthPenguin Posted November 22 Author Posted November 22 Wednesday 20 November Karate Session Warm ups as per usual then worked on grade required kihon. Then went into kata: started with Bassai Dai then worked through the Heians. Did some kumite drills : jiyu ippon kumite then any unannounced 5 attacked with one of the black belts. Then more kata. Was a good class few useful pointers to work on too which is always good!
DarthPenguin Posted November 26 Author Posted November 26 Friday 22 November Lifting Session Bench Press 20kg x 5 40kg x 5 50kg x 5 60kg x 3 70kg x 2 75kg x 1 80kg x 1 85kg x 4 Face Pull (cable) 15kg x 15 15kg x 15 15kg x 15 Squat 20kg x 5 40kg x 5 60kg x 3 75kg x 5 85kg x 3 95kg x 8 Seated Cable row 45kg x 12 45kg x 12 45kg x 12 45kg x 12 45kg x 12
DarthPenguin Posted November 26 Author Posted November 26 Monday 25 November Karate Session Warm ups as per usual Then went through grade required kihon. Moved to Kata next and got a useful comment on Bassai Dai - the very first move i have always had it slightly wrong in my head and had the two hands being separate during first move with left hand then coming to rest on right forearm. Instructor pointed out that this is not the case and it should remain in contact throughout and just slide down. Easy to implement improvement though which is good! Also ran through all of the Heian katas multiple times. Spent a long time personally working on the ending section to Heian Yondan with the 3 stepping forward blocks in back stance. Working on really emphasising the back stance for the final one to make the stance shift for the knee strike as clear as possible.
DarthPenguin Posted December 5 Author Posted December 5 Tuesday 26 November Lifting Session Seated overhead press 20kg x 5 30kg x 5 40kg x 5 55kg x 3 55kg x 3 55kg x 3 55kg x 3 55kg x 3 55kg x 3 55kg x 8 Trap bar deadlift 70kg x 5 80kg x 3 90kg x 3 97.5kg x 5 112.5kg x 5 127.5kg x 8 Cable lateral raise (superset with seated row : reps are total of L + R) 10kg x 20 10kg x 20 10kg x 20 10kg x 20 10kg x 20 Seated row 50kg x 12 50kg x 12 50kg x 12 50kg x 12 50kg x 12
DarthPenguin Posted December 5 Author Posted December 5 Friday 29 November lifting session squat 20kg x 5 40kg x 5 60kg x 5 75kg x 3 90kg x 3 90kg x 3 90kg x 3 90kg x 3 90kg x 3 90kg x 3 90kg x 8 Bench press 20kg x 5 40kg x 5 62.5kg x 5 70kg x 5 80kg x 6 Cable seated row 55kg x 12 55kg x 12 55kg x 12 55kg x 12 55kg x 12 OVerhead triceps extension 25kg x 20 25kg x 20 KB jefferson curl 8kg x 8 8kg x 8 8kg x 8 KB seated good morning 8kg x 8 8kg x 8 8kg x 8
DarthPenguin Posted December 5 Author Posted December 5 Saturday 30th November BJJ Session relatively straightforward session . Worked on scissor sweep from closed guard and some options when people defend it. Nothing much to write about tbh though was a good session to get more reps in
DarthPenguin Posted December 5 Author Posted December 5 Monday 2 December Karate Session Usual warm ups to start the class followed by grade required kihon. Went onto kata working bassai dai first and then backwards through the Heian's until Heian shodan. Did a couple of rounds of jiyu ippon kumite at the end
DarthPenguin Posted December 5 Author Posted December 5 Tuesday 3 December Lifting session Quite a compressed session as needed to get it done in 30min. supersetted every exercise with a set of deadlifts and took max 1min rest between sets of the superset. Managed to get it all done though which was good! Trap bar deadlift 70kg x 5 90kg x 3 110kg x 2 120kg x 1 130kg x 3 130kg x 3 130kg x 3 130kg x 3 130kg x 3 130kg x 3 130kg x 5 Seated overhead press 20kg x 5 30kg x 5 42.5kg x 5 47.5kg x 5 55kg x 6 Cable chest flye (weight is per hand) 25kg x 11 25kg x 11 25kg x 11 Overhead cable triceps extension 30kg x 15 30kg x 15 30kg x 15
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