DarthPenguins Training log of an unfit person!

[DarthPenguin]

Thursday 7 May

Lifting Session

Squat

20kg x 5

40kg x 3

60kg x 2

80kg x 1

94kg x 5

94kg x 5

94kg x 5

 

Bench press

20kg x 5

40kg x 3

60kg x 2

79kg x 5

79kg x 5

79kg x 5

 

Assisted Pullups

-40kg x 6

-40kg x 6

-40kg x 6

-40kg x 6

-40kg x 6

 

E-Z Bar curl

36kg x 5

36kg x 5

36kg x 5

[DarthPenguin]

Sunday 10 May

Lifting Session

Squat

20kg x 5

40kg x 3

60kg x 2

80kg x 1

94kg x 5

94kg x 5

94kg x 5

 

Bench press

20kg x 5

40kg x 3

60kg x 2

79kg x 5

79kg x 5

79kg x 5

 

Assisted Pullups

-40kg x 6

-40kg x 6

-40kg x 6

-40kg x 6

-40kg x 6

 

 

[DarthPenguin]

Thursday 14 May

Lifting Session

Squat

20kg x 5

40kg x 3

60kg x 2

80kg x 1

94kg x 5

94kg x 5

94kg x 5

 

Bench press

20kg x 5

40kg x 3

60kg x 2

79kg x 5

79kg x 5

79kg x 5

 

E-Z Bar curl

36kg x 5

36kg x 5

36kg x 5

[DarthPenguin]

Friday 15th May

Karate Session

We had a special seminar for Brown and Black belts with a visiting sensei, Norio Kawasaki Shihan. Fantastic seminar with lots of great details on the correct usage of the hips in techniques with particular focus on expansion and contraction. Also tried Hangetsu for the first time!

[DarthPenguin]

Saturday 16th May

Karate Session

Second seminar day, this time the all-grades seminar with Kawasaki Shihan. Once again really good with the focus still on hip opening / closing but this time it was more focused on transition between stances and correct stances. One again it was really good and a lot of good learning. We then spent quite a bit of time working on correct usage of the hips in Heian Shodan

[DarthPenguin]

Sunday 17 May

Lifting Session

Squat

20kg x 5

40kg x 3

60kg x 2

80kg x 1

105kg x 2

105kg x 2

105kg x 2

 

Bench press

20kg x 5

40kg x 3

60kg x 2

70kg x 1

88kg x 2

88kg x 2

88kg x 2

 

Assisted Pullups

-25kg x 2

-25kg x 2

-25kg x 2

 

[DarthPenguin]

Tuesday 19 May

Lifting Session

Squat

20kg x 5

40kg x 3

60kg x 2

80kg x 1

105kg x 2

105kg x 2

105kg x 2

 

Bench press

20kg x 5

40kg x 3

60kg x 2

70kg x 1

88kg x 2

88kg x 2

88kg x 2

 

Assisted Pullups

-25kg x 2

-25kg x 2

-25kg x 2

-25kg x 2

-25kg x 2

[DarthPenguin]

Thursday 21 May

Lifting Session

Squat

20kg x 5

40kg x 3

60kg x 2

80kg x 1

105kg x 2

105kg x 2

105kg x 2

 

Bench press

20kg x 5

40kg x 3

60kg x 2

70kg x 1

88kg x 2

88kg x 2

88kg x 2

 

Deadlift (conventional)

60kg x 5

80kg x 3

100kg x 1

114kg x 2

114kg x 2

114kg x 2

 

Triceps pushdowns (straight bar)

32kg x 5

32kg x 5

32kg x 5

-25kg x 2

-25kg x 2

-25kg x 2

-25kg x 2

-25kg x 2

[DarthPenguin]

Friday 22 May

BJJ session

This session was working closed guard passing. For warm ups we did a few drills of either breaking posture of the top person when you were in closed guard then some drills of breaking the guard followed by standing up in guard. The standing up drill was either the two hands into armpit and stand up in a pike position to start or the single arm grab and step one foot up then the other. Bottom person was instructed to sweep if the standing person was sloppy and left it open easily.

Then worked some passing. First worked the sao paulo pass from closed guard. Really useful practice as i realised i wasn't putting quite enough weight down onto my posting head and was leaving a tiny amount of wiggle room. Then worked opening the guard and either passing with a knee slice or going to headquarters position and passing from there. Couple of rounds then class was done

[DarthPenguin]

Sunday 24 May

Lifting Session

Squat

20kg x 5

40kg x 3

60kg x 2

81kg x 5

81kg x 5

81kg x 5

 

Bench press

20kg x 5

40kg x 3

60kg x 2

67kg x 5

67kg x 5

67kg x 5

 

Assisted Pullups

-40kg x 7

-40kg x 7

-40kg x 7

 

E-Z Bar biceps curls

36kg x 6

36kg x 5

36kg x 5

 

Captains of crush grippers (reps are per hand and did both hands)

Trainer x 15

Trainer x 15

0.5 x 8

0.5 x 5

0.5 x 5

0.5 x 5

Trainer x 10