DarthPenguin Posted April 23, 2023 Author Posted April 23, 2023 Saturday 22 AprilLifting SessionSquats20kg x 540kg x 562.5kg x 572.5kg x 580kg x 562.5kg x 562.5kg x 562.5kg x 562.5kg x 562.5kg x 5Amusingly i tore the back of my tracksuit bottoms on second set of squats - thankfully i lift in the garage so i wa able to continue but was mildly amusing and slightly offputting and i could feel it get worse with every set!Standing one arm kb press20kg x 1020kg x 1020kg x 1020kg x 1020kg x 10KB Swing24kg x 1024kg x 1024kg x 1024kg x 1024kg x 10KB Rear Delt Flies (weight is per hand weight)4kg x 104kg x 104kg x 10Uses KB for the additional forearm work of holding it out straightHip flexor lifts8kg x 12 (6 per leg)This felt uncomfortable as could barely fit the end of my shoe into the kb handle. I have been considering getting some bands and this might be a good reason to do so. Trying to work hard on strengthening my hip flexors to aid with kick heightTotal poundage : 5473.5kgtime taken : 35mindensity : 156.4 kg/min
bushido_man96 Posted April 24, 2023 Posted April 24, 2023 That's rough when you tear out a pair of workout pants! https://www.haysgym.comhttp://www.sunyis.com/https://www.aikidoofnorthwestkansas.com
DarthPenguin Posted April 25, 2023 Author Posted April 25, 2023 That's rough when you tear out a pair of workout pants!I decided to look on the positive side - i was actively trying to sit back more in my squat and i must have managed it!
DarthPenguin Posted April 26, 2023 Author Posted April 26, 2023 Monday 24 AprilKarate SessionWarm Ups Same as per usualKihonGrade kihon and also a particular focus on kicks. We were working combinations that should be useful for kumite mainly tooKataRan through Bassai-Dai again. Don't need to know it yet for grading but the sensei is taking me through it regularly now which is a good starter for when i need to start doing it in angerDid several more run throughs of Tekki Shodan too - seems to be of a tolerable standard at least!working hard at my hip positioning in stances and also my front foot in zenkutsu dachi. i think i have been sometimes allowing my knee to collapse inwards slightly by putting too much weight on inner part of foot. Working hard at adjusting it a little
DarthPenguin Posted April 26, 2023 Author Posted April 26, 2023 Tuesday 25 AprilLifting SessionBench Press20kg x 540kg x 550kg x 557.5kg x 565kg x 550kg x 550kg x 550kg x 550kg x 550kg x 5These were smooth and easy. I have widened my grip again as i realised that i have inadvertantly been close grip benching all the time really. Weight feels light but that is good as am building up volume and reducing rest periods. Doing as a superset with 60sec between each paired setKB Swing24kg x 1124kg x 1124kg x 1124kg x 1124kg x 11KB Gorilla Row (L + R = total)24kg x 1424kg x 1424kg x 1424kg x 1424kg x 14Front squat40kg x 640kg x 640kg x 6these are gradually feeling smoother. will keep gradually building them up a rep a week until i get to 5 x 10E-Z bar curl32.5kg x 632.5kg x 632.5kg x 6total poundage lifted : 6717.5 kgtime taken : 34 mindensity : 197.6 kg/min
DarthPenguin Posted April 28, 2023 Author Posted April 28, 2023 Wednesday 26 AprilKarate SessionWarm upsStandard warm ups though we did also add in some laps of the hall which we don't usually doKihonUsual grade kihon. As is now becoming common i performed mine and also then the grade up too. Is good practice KataMultiple rounds of Tekki Shodan. Good practice again. Couple of minor points to work on but was told that it is good currently (or at least tolerable i think) which is goodKumiteWe did a reasonable amount of kumite practice this session. Mainly in trios; 1 in the middle and two either side working jiyu ippon kumite. Stated attacks first then majority unstatedOverall a good class
DarthPenguin Posted April 30, 2023 Author Posted April 30, 2023 Saturday 29 AprilLifting SessionTrap Bar Deadlift70kg x 577.5kg x 592.5kg x 5105kg x 5120kg x 592.5kg x 592.5kg x 592.5kg x 5Incline Bench Press47.5kg x 1047.5kg x 1047.5kg x 1047.5kg x 1047.5kg x 1047.5kg x 1047.5kg x 1047.5kg x 10Single Arm Triceps extension8kg x 248kg x 248kg x 24Total poundage lifted : 8088.5time taken : 37mindensity : 218.6 kg/min
DarthPenguin Posted May 2, 2023 Author Posted May 2, 2023 Monday 1st MayKarate SessionWarm upsSame as per usualKihonRan through grading required kihon. Lots of emphasis placed today on proper hikite and using kime on every technique.Kicks are slowly feeling more fluid, hips seem to be loosening up again which is good!KataFew run throughs of Tekki Shodan with a couple of minor points (lower my 'cup and saucer hands' by about an inch or so). then a few run throughs of Bassai Dai againOverall a good class
DarthPenguin Posted May 4, 2023 Author Posted May 4, 2023 Wednesday 3 MayLifting SessionCrazily busy week today so tried to get in a quick lunchtime sessionSeated Overhead Press20kg x 525kg x 532.5kg x 537.5kg x 542.5kg x 532.5kg x 5Truncated this a little as was short on timeGorilla Row (total reps = L + R)24kg x 1624kg x 1624kg x 16These still feel good though the handle on my kb's are really thick. Thinking of picking up some 28's but ideally with a narrower handleGoblet Squat20kg x 1020kg x 1020kg x 10These felt smooth and really easy (which is good!)Band assisted rack chins5reps5reps6repsall with purple band which is between 18-30kg of tension. Didnt ever stretch it anywhere near the max so was a minimal help at bottom of rep which was good. Also did a few reps of pull up grip (5) to see if that was the sameWant to add this exercise in a lot more going forwards as need to do more vertical pulling like chins. Saw this setup idea online and managed it (just) in my squat rack: bar on top peg, me hanging from it with band, legs lifted up onto bench. Need to do that of i would be on the floor for a lot of the rep otherwise, the legs on bench thing reduces the height needed a lot!
bushido_man96 Posted May 5, 2023 Posted May 5, 2023 Good on the band assisted chins/pulls. Can you do any unassisted at all? I've been hitting the lat pull-downs regularly so I can hopefully get to where I can do a full chin up. https://www.haysgym.comhttp://www.sunyis.com/https://www.aikidoofnorthwestkansas.com
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