DarthPenguin Posted January 6 Author Posted January 6 Wednesday 1st January Lifting session Trap Bar Deadlift 70kg x 5 80kg x 5 95kg x 10 95kg x 10 95kg x 10 95kg x 10 95kg x 15 Seated overhead barbell press 20kg x 5 30kg x 5 42.5kg x 5 50kg x 5 57.5kg x 6 Cable chest flye (weight is per hand) 25kg x 12 25kg x 12 25kg x 12 Triceps rope pushdown (superset with cable biceps curls) 30kg x 15 30kg x 15 30kg x 15 Biceps cable curls 30kg x 15 30kg x 15 30kg x 15 Seated cable row (superset with cable lateral raises) 75kg x 12 75kg x 12 75kg x 12 cable lateral raises (reps = total of L + R) 10kg x 20 10kg x 20 10kg x 20 Cable neck extension (superset with neck flexion) 5kg x 8 5kg x 8 5kg x 8 Cable neck flexion 5kg x 8 5kg x 8 5kg x 8 Neck side bend (reps = total of L+R) 5kg x 16 5kg x 16 5kg x 16 Upper trunk curl 12 reps 12 reps Flat leg raise 12 reps 12 reps Single leg raises 32 reps 32 reps Leg v raise 12 reps 12 reps Going to add some neck and core work to every session going forward as i think i need them! Got myself a new head harness over the festive period which has D-rings on front, back and sides so i can use it with my cable machine. Should help with my grappling!
DarthPenguin Posted January 6 Author Posted January 6 Friday 3rd January Lifting Session Bench Press 20kg x 5 40kg x 5 55kg x 10 55kg x 10 55kg x 10 55kg x 10 55kg x 12 Squat 20kg x 5 40kg x 5 60kg x 5 72.5kg x 5 82.5kg x 5 95kg x 6 Cable face pulls 15kg x 15 15kg x 15 15kg x 15 Overhead triceps extension 30kg x 15 30kg x 15 30kg x 15 Biceps cable curl 30kg x 15 30kg x 15 30kg x 15 Seated cable row 75kg x 13 75kg x 13 75kg x 13 Cable lateral raise 10kg x 22 10kg x 22 10kg x 22 cable neck extension 5kg x 9 5kg x 9 5kg x 9 Cable neck flexion 5kg x 9 5kg x 9 5kg x 9 Cable neck side bends (reps = total of L + R) 5kg x 18 5kg x 18 5kg x 18 upper trunk curl 13 reps 13 reps flat leg raise 13 reps 13 reps Single leg raises 33 reps 33 reps V leg raises 13 reps 13 reps
DarthPenguin Posted January 8 Author Posted January 8 Monday 6th January Karate Session Warm ups as per usual to start the class (though we also had a little stretching added in at the end which was new!) followed by grade required Kihon which we ran through each option once. Majority of the class was kata. Ran through every kata from Heian Shodan -> Bassai Dai (including Tekki Shodan for a change) at least once, with Bassai Dai being 4 times in total. Was useful first session back to work out the cobwebs. There was an issue with the hall booking so we were in a smaller space than usual which i think contributed to the lack of kumite, but was fine for a first class of 2025
DarthPenguin Posted January 8 Author Posted January 8 Tuesday 7th January Lifting Session Seated Overhead Press 20kg x 5 30kg x 5 40kg x 10 40kg x 10 40kg x 10 40kg x 10 40kg x 15 Trap bar deadlift 70kg x 5 80kg x 3 90kg x 3 102.5kg x 5 117.5kg x 5 132.5kg x 6 Cable chest flye (weight is per hand) 25kg x 13 25kg x 13 25kg x 13 Triceps rope pushdown (superset with cable biceps curls) 35kg x 10 35kg x 10 35kg x 10 Biceps cable curls 35kg x 10 35kg x 10 35kg x 10 seated cable row (superset with lateral raises) 75kg x 15 75kg x 15 75kg x 15 cable lateral raises (reps = total of L + R) 10kg x 20 10kg x 20 10kg x 20 adjusted the position of the cable for these to a little lower than usual and felt heavier but in a good way so will stick with this spot cable neck extension (superset with neck flexion) 5kg x 10 5kg x 10 5kg x 10 cable neck flexion 5kg x 10 5kg x 10 5kg x 10 Cable neck side bend (reps = total of L + R) 5kg x 20 5kg x 20 5kg x 20 Neck work is coming along nicely; not feeling any aches or pains from it which is good. Since the stack has minimum increments of 5kg i am planning to work up to sets of 20 reps then increase the weight and see how that works.
DarthPenguin Posted January 10 Author Posted January 10 Thursday 9th January Judo session First judo session for a while and really enjoyed it (though the warm ups are so much more intensive than bjj!!!). Did the warm ups then some forward rolling ukemi drilling. We then paired up and worked on Osoto-Otoshi for quite a while with partners (initial pairing with someone of similar size), then had to change partners for someone a different size to work on how grips adjust. Then drilled finishing the throw with a pin, mune gatame in this case. Following this we drilled a couple of escapes from mune gatame then did a few rounds of newaza. I ended up getting pretty annoyed as one of the brown belts tried to break several of my digits!! i had mounted them and was working for a cross collar choke when they literally started to bend single digits back and then my thumb - to say i was furious was an understatement! Ended up applying the most brutal Ezekiel variation i know to make a point (rather than blading hand use fist and drive knuckle into sensitive parts of throat). Got pretty annoyed as when i got up i openly said that he is not allowed to try to snap my digits and no-one did anything - had to keep rolling with him (while he literally started pounding the mat and snarling!) so settled for just holding in the most painful pin i could manage for the remainder of the 5min round. Was genuinely angry about it - spoke to a few people after the class and they said the guy is apparently autistic and has to be told off for being too aggressive quite often. Think this will serve as a lesson and if i have to roll with this person in future i am just going to disengage and kneel at the side of the mat first time he tries something dangerous.
Ezomatsu Posted January 12 Posted January 12 Hi, just curious, why are you doing such a high volume of compound exercises each workout?
DarthPenguin Posted Monday at 10:28 AM Author Posted Monday at 10:28 AM On 1/12/2025 at 12:35 AM, Ezomatsu said: Hi, just curious, why are you doing such a high volume of compound exercises each workout? am following a specific programme and just starting my second run through of it (it took multiple months the first time) as i was very happy with the outcomes. It's the juggernaut method 2.0 with 531 also used : as a result i do two compound exercises per session with various other accessory lift that i think are useful. The lifts are a relatively low percentage of my 1rm though hence the volume, It starts by working out a TM at the beginning based on a calculated 1rm (or tested 1rm) and then builds from that. First cycle through it uses sets of 10, then goes to 8, then , then 3 with the weights being heavier at the lower rep numbers. Weights lifted are currently quite a bit below my 1rm (eg for the trap bar deadlift session i was doing higher rep sets at 95kg but i recently did 170kg fine). Hopefully that answer the question always happy to get comments / suggestions!
Recommended Posts
Create an account or sign in to comment
You need to be a member in order to leave a comment
Create an account
Sign up for a new account in our community. It's easy!
Register a new accountSign in
Already have an account? Sign in here.
Sign In Now