DarthPenguins Training log of an unfit person!

[DarthPenguin]

Saturday 29th June

BJJ session

This session was all based on open guard retention and then some attacks from there. Worked multiple drills at retaining an open guard. Then drilled some sweeps of your choice from guard of your choice (i worked on de la riva)

Finished with some rolling

[DarthPenguin]

Friday 28th June

Lifting session

Squat

20kg x 5

40kg x 5

50kg x 5

60kg x 5

65kg x 10

65kg x 10

65kg x 12

Bench press

20kg x 5

40kg x 5

60kg x 3

70kg x 3

77.5kg x 3

Pendlay row fat bar no belt

40kg x 9

40kg x 9

40kg x 9

Face pulls (superset with the rows)

20kg x 11

20kg x 11

20kg x 11

Triceps rope pushdowns (superset with biceps curls)

20kg x 21

20kg x 21

20kg x 21

Biceps cable curls

20kg x 21

20kg x 21

20kg x 21

[DarthPenguin]

Tuesday 2 July

Lifting session

Trap bar deadlift

75kg x 5

85kg x 5

95kg x 10

95kg x 10

95kg x 12

Seated overhead press

20kg x 5

30kg x 5

40kg x 3

45kg x 3

50kg x 3

Chest fly (weight is per hand)

15kg x 12

15kg x 12

15kg x 12

Bulgarian split squat (reps are total of l + r)

8kg x 10

8kg x 10

8kg x 10

i need to add these in more. Balance is awful on one side!

one hand cable row (reps are total of l + r)

30kg x 22

30kg x 22

30kg x 22

overhead cable rope triceps extension (superset)

20kg x 25

20kg x 25

biceps cable curls

20kg x 25

20kg x 25

cut the arm work short as needed to finish quickly to take my son to his athletics class so changed to 2 x 25 reps sets instead of planned 3 x 21

[DarthPenguin]

Wednesday 3rd July

Karate Session

Warm ups as per usual

Nothing particularly unusual this session, worked through Kihon, our Kata and a couple of rounds of Kumite. Hall was unusually warm (for here at least) so that seemed about right for the class!

[DarthPenguin]

Sunday 7th July

Lifting Session

Bench Press

20kg x 5

40kg x 5

50kg x 5

55kg x 5

60kg x 10

60kg x 10

60kg x 12

Squat

20kg x 5

40kg x 5

65kg x 3

72.5kg x 3

82.5kg x 3

Chest Fly (weight is per hand)

15kg x 15

15kg x 15

15kg x 15

CAble Face Pulls

20kg x 15

20kg x 15

20kg x 15

Biceps cable curls (superset with Triceps rope pushdown)

20kg x 22

20kg x 22

20kg x 22

Triceps rope pushdowns

20kg x 22

20kg x 22

20kg x 22

Cable wood choppers (reps = L + R)

10kg x 22

10kg x 22

10kg x 22

[DarthPenguin]

Saturday 13th July

BJJ Session

This class worked on several variations of the bow and arrow choke. Was good to get plenty of reps in. Also worked a rolling back take from side control though i can't work out why i wouldn't just go to mount from the setup! (likely biased by my preferring mount to back!). Was an interesting set up: from side control, swim your top arm over and use it to push opponents farm arm further up over their head and shift hips into reverse kesa. Then using my far arm reach over and pull opponents legs to my side, gripping the far leg. Take my nearest leg and perform what is basically a hip internal rotation to hook undr opponents knee and figure four my legs. Then post up on farm side hand with it near their legs and roll through under it. It worked surprisingly smoothly but not something i could see myself doing too often!

Then did a few rounds of rolling

[DarthPenguin]

Monday 15th July

Lifting Session

Seated overhead press

20kg x 5

30kg x 5

35kg x 3

40kg x 1

45kg x 15

Trap bar deadlift

70kg x 5

80kg x 5

102.5kg x 5

115kg x 3

130kg x 1

Triceps rope pushdown (superseet with biceps curls)

25kg x 20

25kg x 20

25kg x 20

Biceps cable curls

25kg x 20

25kg x 20

25kg x 20

Woodchoppers (reps = L + R)

10kg x 30

10kg x 30

10kg x 30

[DarthPenguin]

Wednesday 17 July

Karate Session

Pretty standard session tbh, just did our warmups, grading required kihon then our grading kata and some kumite. One of those 'just get it done sessions' really tbh

[DarthPenguin]

Thursday 18th July

Lifting Session

Squat

20kg x 5

45kg x 5

55kg x 3

65kg x 1

70kg x 15

Bench press

20kg x 5

40kg x 5

65kg x 5

65kg x 1

82.5kg x 2

Fat Bar pendlay row no belt

50kg x 5

50kg x 5

50kg x 5

Face pull - cable

20kg x 15

20kg x 15

10kg x 15

Triceps rope pushdowns (superset with biceps cable curls)

25kg x 21

25kg x 21

25kg x 21

Biceps cable curls

25kg x 21

25kg x 21

25kg x 21

[DarthPenguin]

Friday 19 July

BJJ Session

First Nogi session in years!

Really good session. Was working on open guard passing. First worked beginning a knee slice then going for over under then pinching the lower stuffed leg between knees and going for a dogbar; then if they push in hard with their knee shield knee, ducking under it and knee bar using legs (can't think of best way to type out a description!). Final variant if they turn the other way, lots of pressure on leg, free leg, walk round to the side, stepleg over and figure four my legs under them and then either double kneebar or slide up to mount

Was really good session and i liked the linkage of the techniques though i am awful at leg locks (i err very much on the side of caution and need to work on applying them a little harder as several times i had the lock fine but was being so gradual with the pressure it seemed like i didn't have it!)