DarthPenguin Posted November 5 Author Posted November 5 Sunday 2nd November Lifting Session Back squat 20kg x 5 40kg x 3 60kg x 2 80kg x 1 90kg x 3 90kg x 3 90kg x 3 90kg x 3 Barbell Bench Press 20kg x 5 40kg x 3 60kg x 2 83kg x 3 83kg x 3 83kg x 3 83kg x 3 Barbell sumo deadlift 90kg x 3 Biceps E-Z bar curl (tri set with one hand cable rows and triceps pushdowns) 30kg x 5 30kg x 5 30kg x 5 Triceps straight bar pushdown 27kg x 8 27kg x 8 27kg x 8 One Hand Cable Row (standing) - with "gi grip" 27kg x 3 reps (per hand) 27kg x 3 reps (per hand) 27kg x 3 reps (per hand) Weighted bridge (used 2 x 14kg kb) 28kg x 5 28kg x 5 28kg x 5 Captain of Crush grippers identical work done for left and right hands. Same reps and strength for each. Trainer (60lb) x 10 Sport (80lb) x 6 0.5 (120lb) x 2 1 (140lb) x 6 1 (140lb) x 5 1 (140lb) x 5 1 (140lb) x 5 1 (140lb) x 5 Trainer (60lb) x 56
DarthPenguin Posted November 5 Author Posted November 5 Monday 3rd November Karate Session Small class but it was good for me to work on things. Ran through, in detail, everything i will need to do for Shodan grading in March. Pretty much managed to get 1-2-1 attention throughout which was great. Multiple rounds of kumite too which was also good with the 2nd dan who was there. Then just ran through all the Heian katas back to back followed by Tekki Shodan and Bassai Dai myself just to get some more practice in
DarthPenguin Posted November 5 Author Posted November 5 Tuesday 4th November Strength Endurance session KB double overhead press (2 x 14kg kb) Did this in ABF style with minimal rest. sets of 2/3/5/20 reps. Rests were touch down between 2/3/5 then go again, 45 sec between 5 and 10 and 1min 10 sec after 10 rep set. Ran through 4 times for 80 total reps Followed with a tri-set: Bulgarian split squat (weight is per leg) 28kg x 7 28kg x 7 28kg x 7 Lat pulldown underhand 54kg x 8 54kg x 8 54kg x 8 E-Z bar curl 30kg x 5 30kg x 5 30kg x 5 Full session was done in 24min (including putting away all equipment and stretching a little at the beginning plus some isometric stretching at the end)
DarthPenguin Posted Wednesday at 12:21 PM Author Posted Wednesday at 12:21 PM Friday 7th November Lifting Session Back squat 20kg x 5 40kg x 3 60kg x 2 80kg x 1 90kg x 3 90kg x 3 90kg x 3 90kg x 3 Barbell Bench Press 20kg x 5 40kg x 3 60kg x 2 83kg x 3 83kg x 3 83kg x 3 83kg x 3 Close grip bench 40kg x 10 40kg x 10 40kg x 10 cable chest fly (weight is per hand) 15kg x 12 15kg x 12 15kg x 12 Triceps overhead single arm cable extension (weight is per hand and did same for left and right) 7kg x 10 7kg x 10 One Hand Cable Row (standing) - with "gi grip" 27kg x 3 reps (per hand) 27kg x 3 reps (per hand) 27kg x 3 reps (per hand) Weighted bridge (used 2 x 14kg kb) 28kg x 5 28kg x 5 28kg x 5 Captain of Crush grippers identical work done for left and right hands. Same reps and strength for each. Trainer (60lb) x 50 Trainer (60lb) x 50 Trainer (60lb) x 50
DarthPenguin Posted Wednesday at 12:23 PM Author Posted Wednesday at 12:23 PM Saturday 8th November BJJ Session We were working de la riva into seated guard. Working simple tripod sweep and also worked a worm guard style one. Also did several rounds of rolling which went ok (apart from getting effortlessly smashed by one of the black belts!)
DarthPenguin Posted Wednesday at 12:26 PM Author Posted Wednesday at 12:26 PM (edited) Monday 10th November Lifting Session Back squat 20kg x 5 40kg x 3 60kg x 2 79kg x 5 79kg x 5 79kg x 5 79kg x 5 Barbell Bench Press 20kg x 5 40kg x 3 60kg x 2 71kg x 5 71kg x 5 71kg x 5 71kg x 5 Assisted pull ups -43kg x 5 -58kg x 10 -58kg x 10 -58kg x 10 Got some more bands and decided i should start adding these in. Plan is to do higher hep sets and when i get to 15 per set reduce the banding down gradually until eventually none is needed Triceps overhead single arm cable extension (weight is per hand and did same for left and right) 7kg x 15 7kg x 15 Edited Wednesday at 12:30 PM by DarthPenguin
DarthPenguin Posted Wednesday at 12:27 PM Author Posted Wednesday at 12:27 PM Tuesday 11 November Simple conditioning session did a gentle 7.8kb in 21min on the indoor cycle followed by 2 sets of 15kg cable pullovers as i wanted to see what they were like to do
DarthPenguin Posted Wednesday at 12:30 PM Author Posted Wednesday at 12:30 PM Friday 14th November Lifting Session Back squat 20kg x 5 40kg x 3 60kg x 2 79kg x 5 79kg x 5 79kg x 5 79kg x 5 Barbell Bench Press 20kg x 5 40kg x 3 60kg x 2 71kg x 5 71kg x 5 71kg x 5 71kg x 5 Sumo Deadlift 79kg x 5 Assisted pull ups -58kg x 10 -58kg x 10 -58kg x 10 Cable front raise (weight is per hand and did same for both hands) 7kg x 8 7kg x 8 7kg x 8 this made it clear that proportionately my shoulders are much weaker than the rest so i need to work on them!! Cable Face Pull 11.5kg x 12 11.5kg x 12 11.5kg x 12
DarthPenguin Posted Wednesday at 12:31 PM Author Posted Wednesday at 12:31 PM Monday 17th November Karate Session Standard session. Just worked on grading required kihon and through all of the kata from Heian Shodan to Bassai Dai (in grading i need to do Bassai Dai plus one Heian of examiners choice). Also a few rounds of kumite
DarthPenguin Posted Wednesday at 12:33 PM Author Posted Wednesday at 12:33 PM Strength endurance session Did this using ABF press protocal using 2 x 16kg KB. For this is did total of 60 reps of OH press in 2/3/5/10 style. Minimal rest Assisted pull ups -58kg x 11 -58kg x 11 -58kg x 11 Cable neck extension 5kg x 20 5kg x 20 5kg x 20
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