DarthPenguin Posted January 6 Author Posted January 6 Have once again been horrendously remiss in updating this! Kept training through most of December and even added in some regular runs (which i hate!) Won't bother with updates for missing period and will start with this week! Monday 5th January Lifting Session Back squat 20kg x 5 40kg x 3 60kg x 2 83kg x 5 83kg x 5 83kg x 5 83kg x 5 Had tested indicative max at end of January. did a few reps with 110kg and it flew up out of the hole but slowed down a lot at a sticking point nearer the top. From looking into it this is likely weak glutes / hamstrings so i will try to work on that too which should also help my kick height. Bench press 20kg x 5 40kg x 3 60kg x 2 68kg x 5 68kg x 5 68kg x 5 68kg x 5 Again i tested this end jan. Can just get 100kg for 1 rep and it is proper maximum but i also have a very marked sticking point near the top of the lift so need to strengthen triceps. Romanian Deadlift 60kg x 5 60kg x 5 60kg x 5 60kg x 5 Starting these pretty light but will be double overhand with no straps to also work on grip. This should help work on hamstrings / glutes Assisted pull up with 25kg band 5 reps 5 reps 5 reps pleased with these - have already really reduced the amount of band assistance from when i first started on them will build to 3 x 10 then reduce banding until i get to bw Standing military press 30kg x 10 30kg x 10 30kg x 10 Again went light for these. Partly to work on SE as the weight flies up for first 6 reps or so then my shoulder start to fatigue a bit so i need to work on that and increase their work capacity which should carry over well to my martial arts training Close grip bench press 50kg x 10 50kg x 10 50kg x 10 adding these in to work on triceps strength E-Z bar biceps curl 26kg x 8 26kg x 8 26kg x 8 Overall good first lifting session of 2026, i was pleased!
DarthPenguin Posted 18 hours ago Author Posted 18 hours ago Friday 9th January Lifting Session Back squat 20kg x 5 40kg x 3 60kg x 2 83kg x 5 83kg x 5 83kg x 5 83kg x 5 Bench press 20kg x 5 40kg x 3 60kg x 2 68kg x 5 68kg x 5 68kg x 5 68kg x 5 Romanian Deadlift 60kg x 5 60kg x 5 60kg x 5 60kg x 5 Assisted pull up with 25kg band 5 reps 5 reps 5 reps Standing military press 30kg x 10 30kg x 10 30kg x 10
DarthPenguin Posted 18 hours ago Author Posted 18 hours ago Sunday 11th January Lifting Session Back squat 20kg x 5 40kg x 3 60kg x 2 88kg x 5 88kg x 5 88kg x 5 88kg x 5 Bench press 20kg x 5 40kg x 3 60kg x 2 72kg x 5 72kg x 5 72kg x 5 72kg x 5 Romanian Deadlift 64kg x 5 64kg x 5 64kg x 5 64kg x 5 Assisted pull up with 25kg band 6 reps 6 reps 6 reps Standing military press 31kg x 10 31kg x 10 31kg x 10
DarthPenguin Posted 18 hours ago Author Posted 18 hours ago Monday 12th December Karate Session First session back for 2026. Standard session. Not massive numbers so lots of reps of kata, which are always needed!
DarthPenguin Posted 18 hours ago Author Posted 18 hours ago Friday 16th January Lifting Session Back squat 20kg x 5 40kg x 3 60kg x 2 88kg x 5 88kg x 5 88kg x 5 88kg x 5 Bench press 20kg x 5 40kg x 3 60kg x 2 72kg x 5 72kg x 5 72kg x 5 72kg x 5 Romanian Deadlift 64kg x 5 64kg x 5 64kg x 5 64kg x 5 Assisted pull up with 25kg band 6 reps 6 reps 6 reps Triceps pushdown (straight bar) 20kg x 10 20kg x 10 20kg x 10 20kg x 10 20kg x 10 Standing military press 31kg x 10 31kg x 10 31kg x 10
DarthPenguin Posted 18 hours ago Author Posted 18 hours ago Sunday 18th January Lifting Session Back squat 20kg x 5 40kg x 3 60kg x 2 80kg x 1 99kg x 3 99kg x 3 99kg x 3 Bench press 20kg x 5 40kg x 3 60kg x 2 70kg x 1 81kg x 3 81kg x 3 81kg x 3 Romanian Deadlift 72kg x 3 72kg x 3 72kg x 3 Assisted pull up with 25kg band 7 reps 6 reps 6 reps Standing military press 32kg x 10 32kg x 10 32kg x 10
DarthPenguin Posted 18 hours ago Author Posted 18 hours ago Monday 19th January Karate Session Standard session again. Worked through all grading required kihon plus lots of reps of kata. Also got confirmation of date for my Shodan grading in March
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