DarthPenguins Training log of an unfit person!

[DarthPenguin]

Thursday 23 January

Judo Session

Class started with warm ups, lots of running round the mats, then rolls etc. As always reminded how much more intensive it is that BJJ warm up!

Started by practicing forward break fall. Plenty of reps in for that then practcised rear break fall. Then moved onto some newaza drills. Starting from mune gatame pin, move to yoko shiho gatame, back to mune gatame, then to kuzure kesa gatame, then kesa, then kata gatame (arm triangle position as a hold), then to north south (can't remember the judo name for this one!). Worked plenty of reps of flowing from one to the next one.

Then started on throws required for upcoming grading with the first one being a uki-goshi throw onto a crash mat. Worked this for a while then added in landing into a pin, kuzure kesa gatame. Then we worked reps of de ashi barai where the opponent is going for osoto otoshi and you counter with stepping back and sweeping their foot. Drilled this for a while also landing in a pin (mune gatame this time). After this we had several rounds of newaza - judo legal techniques but closer to bjj ruleset: no winning on pin time etc, standard rolling for submission.

All in all a good session - lots of fun!

[DarthPenguin]

update : we had a big storm at the weekend (hurricane force winds) and it ripped the roof off my otuside cabin that i use for a gym. Managed to bring some stuff inside (ski machine, weight plates etc) but can't shift the rack nor cable machine due to size and weight of them so they are unfortunately unsuable until insurance claim sorted. Have been managing to keep up my daily usage of ski erg though and will try to get some kettlebell workouts in until i can get back to 'proper' weights

[sensei8]

3 hours ago, DarthPenguin said:

update : we had a big storm at the weekend (hurricane force winds) and it ripped the roof off my otuside cabin that i use for a gym. Managed to bring some stuff inside (ski machine, weight plates etc) but can't shift the rack nor cable machine due to size and weight of them so they are unfortunately unsuable until insurance claim sorted. Have been managing to keep up my daily usage of ski erg though and will try to get some kettlebell workouts in until i can get back to 'proper' weights

Glad to know that you’re ok, DP. Material things can be replaced but lives can’t be replaced.

[bushido_man96]

I agree, that's terrible.  Sorry to hear this, but glad you and your family are ok.

[DarthPenguin]

Thanks both

Yeah everyone is fine: i'm trying to take the positive spin that this lets me sort out a new and improved home gym 2.0 lol. Could have been a lot worse though - i managed to get into it mid storm and turned off the consumer unit to prevent the possibility of an electrical fire and the roof could have landed somewhere much worse than my neighbours garden.

Insurers are being very efficient so far too - hopefully it is the same when it come to resolving the claim!

[DarthPenguin]

I have been very remiss in updating this over the last few weeks so will add updates here as a single post! In the process of getting new home gym sorted still (likely to be done end of March), all equipment is ordered as is new cabin etc so just need it all to be delivered and assembled etc. In the interim have been mainly doing kb workouts and some ski-erg stuff for strength and conditioning work. 

My gout flared up really badly in my foot (is a legacy of an old injury) so struggled to put any weight on my feet for a few weeks which curtailed some of the training a bit - have made less bjj and karate sessions than would be ideal. On the plus side though, when foot was fine (and since last post), i managed to successfully get my first judo grading done so i now have a new red belt  (aka i can manage to step on the mats without falling on my face!). Means i am on track for the years goals with regards to judo at least!

[bushido_man96]

Congrats on the Judo grading!  That's awesome!  My dad fought gout years ago; it was a nightmare for him, so I kind of know how you feel.  Not fun at all.

[DarthPenguin]

On 3/7/2025 at 12:21 PM, bushido_man96 said:

Congrats on the Judo grading!  That's awesome!  My dad fought gout years ago; it was a nightmare for him, so I kind of know how you feel.  Not fun at all.

thanks! I am trying to look on the positive side that it was the first bad flare up in a decade (which shocked my gp when i saw them) so i do manage it pretty well usually. I also identified what set it off this time so should be able to prevent it going forwards.

Was pleased with the judo grading though  Have been really enjoying the class and i think it will really help my bjj too (plus the additional fitness work will also help my karate!)

[DarthPenguin]

just realised i have been extremely remiss in updating this! Rolling updates into one thread:

 

- back training at karate, bjj and judo. Feeling it conditioning wise but otherwise all good (had more time off as had something on my skin i needed checked out but was all good - no infection and fine to train but stayed off the mats until i got the all clear)

- replacement gym gear all in and assembled

- tested my conventional deadlift (not done that in ages) and worked up to a smooth 130kg for 3. Going to use that as 1rm for calcs and try to add conventional back in rather than trap bar. Reason being that i think it will strengthen my lower back a little more which i think will be useful for judo

- been trying the Armour Building Formula programme while i waited for my gym equipment. Just finished week 6. Used 2 x 14kg KB's for it. Not massively heavy but wanted to use it for conditioning and thought it made sense to err on side of caution. Have been doing all the ABC sets EMOM (set a minute timer, do the reps then rest for remainder of timer) and for the press sets no rest between the 2 and 3 reps (just put bell down), one sip of drink between 3 and 5, 45 sec between 5 and 10 and then a minute between clusters. This week is the 30set in 30min ABC which should be fine. Plan is to start adding these in to the end of heavier session as conditioning work mainly

 

Training wise going forward i am going to rerun the juggernaut programme 2dpw as i thought i worked really well for me. Will continue to add in 531 too and then will use the ABF as main conditioning part of the session. Also neck work every session - have an iron neck harness (the multiple d ring one) that i can use with my cable stack

Thats the plan for the next 6mths and i think it will help well with the main goals of improving my strength and conditioning for grappling!

[DarthPenguin]

nearing the end of the Armor building formula programme now. Didn't have huge amount of time so did the KB presses and neck work and added one thing in with the neck work as a superset

Double KB overhead press

85reps total, 18 sets, done EMOM. sets planned as 2 reps / 3 reps / 5 reps / 10 reps then repeat

Cable neck extensions (tri-set with cable neck flexion and cable lateral raise)

5kg x 21

5kg x 21

5kg x 21

Cable neck flexion

5kg x 21

5kg x 21

5kg x 21

Cable lateral raise (reps are total of L + R)

6kg x 20

6kg x 20

6kg x 20

 

Pretty quick session, was done in 25min. am enjoying the neck work, think it will pay a good benefit over time. Will continue to do the armor building formula stuff i think but more as an accessory to main workouts as i think that barbell strength work will be more useful for my goals