DarthPenguin Posted January 28 Author Posted January 28 11 hours ago, bushido_man96 said: Well if you go dark again, I'll try to pop in here and ask where you at. cheers!
DarthPenguin Posted January 28 Author Posted January 28 Friday 23rd 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 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 81kg x 3 Romanian Deadlift 72kg x 3 72kg x 3 72kg x 3 72kg x 3 Assisted pull up with 25kg band 7 reps 7 reps Standing military press 32kg x 10 32kg x 10 Was short of time so had to cut the final pull ups and standing press sets short (am doing them as a superset). Got main lifts done though which is the main point
DarthPenguin Posted January 28 Author Posted January 28 Saturday 24th January BJJ Session This session was all about retaining back control. Worked on keeping grips and hand fighting to keep the grips / open up choking opportunities. Worked some claw grip to secure the neck and also worked a little on read naked chokes. My back control is awful so it was a good session and lots to work on! Though my recovering to mount when someone is escaping back control is still not too bad - session did show up though that often i default to moving to mount rather than fighting harder to keep on the back, so it is definitely something to work on
DarthPenguin Posted February 4 Author Posted February 4 Sunday 1st February 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 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 68kg x 5 Romanian Deadlift 60kg x 5 60kg x 5 60kg x 5 60kg x 5 60kg x 5 Assisted pull up with 25kg band 7 reps 7 reps 6 reps Standing military press 33kg x 10 33kg x 10 33kg x 10
DarthPenguin Posted February 4 Author Posted February 4 Monday 2nd February Karate Session Usual warm ups to begin the class. Worked through grade required Kihon and then a little more, working on some new combinations. Plenty of kata work in this session. Ran through Bassai Dai couple of times and then lots of detail work on Heian Godan and Heian Yondan 1
DarthPenguin Posted Tuesday at 12:26 PM Author Posted Tuesday at 12:26 PM Friday 6th February 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 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 68kg x 5 Cable hip flexor lift (weight is same per leg : reps here are reps per leg and did same for each leg) 4.5kg x 10 4.5kg x 10 4.5kg x 10 Cable Seated Shoulder Press (weight is total weight split in half per hand) 9kg x 10 18kg x 10 27kg x 10 32kg x 10 32kg x 10
DarthPenguin Posted Tuesday at 12:29 PM Author Posted Tuesday at 12:29 PM Sunday 8th February 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 Pullups (assisted) -25kg x 7 -25kg x 7 -25kg x 7 Triceps Pushdown (straight bar) 20kg x 10 20kg x 10 20kg x 10 Cable hip flexor lift (weight is same per leg : reps here are reps per leg and did same for each leg) 4.5kg x 15 4.5kg x 15 4.5kg x 15
DarthPenguin Posted Tuesday at 12:30 PM Author Posted Tuesday at 12:30 PM Monday 9th February Karate Session Usual class warm ups then onto Kihon. Worked some more advanced kihon, there is a dan grading coming up in March (i will be sitting Shodan and some others Nidan) and we worked on the Nidan combinations etc. Kata wise ran through all the Heians and Bassai Dai as will be grading requirement. couple of Rounds of Jiyu Ippon kumite added in too.
DarthPenguin Posted Tuesday at 12:32 PM Author Posted Tuesday at 12:32 PM Friday 13th February 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 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 72kg x 5 Barbell Overhead Press 20kg x 5 30kg x 5 35kg x 5 Was really pushed for time so an abbreviated session. Got main lifts in then left
DarthPenguin Posted Tuesday at 12:34 PM Author Posted Tuesday at 12:34 PM Monday 16th February Karate Session Usual warm ups then kihon. Spent quite a bit of time working on my Shodan kihon for grading. I have been doing quite a bit of extra stretching (dynamic twice a day) and extra leg lifts etc to strengthen outside hip muscles and i can see that they are helping with kicks - i am getting much better "thrust with slight hold" for yoko geri kekomi than i was previously. Ran through the Heian katas mainly this session and no time for kumite.
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