DarthPenguin Posted September 18 Author Posted September 18 Saturday 14 September Lifting Session Bench Press 20kg x 5 45kg x 5 55kg x 3 65kg x 2 70kg x 1 70kg x 12 Squat 20kg x 5 40kg x 5 60kg x 3 72.5kg x 5 82.5kg x 3 92.5kg x 5 Cable chest flye (superset with rear delt x flye: weight is per hand) 10kg x 25 10kg x 25 10kg x 25 Rear delt X flye (weight is per hand) 10kg x 10 10kg x 10 10kg x 10
DarthPenguin Posted September 18 Author Posted September 18 Tuesday 17 September Lifting Session Seated overhead press 20kg x 5 40kg x 5 50kg x 3 55kg x 5 55kg x 5 55kg x 5 55kg x 5 55kg x 5 55kg x 6 Was really pleased with this. A few mths ago i would have struggled to do 2 reps with this weight for one set then been wiped out. Managed 6 sets with it for minimum of 5 reps. could have done a few more i think but programme was planned in to leave 2-3 reps in the tank minimum Trapbar deadlift 70kg x 5 80kg x 5 95kg x 5 110kg x 5 125kg x 6 Called session there as the entire household (myself included!) had picked up a stomach bug and didn't want to push it too much. Wanted to get the main lifts done then out (while i could!!)
DarthPenguin Posted October 2 Author Posted October 2 Thursday 19 September Lifting Session Squat 20kg x 5 40kg x 5 60kg x 3 90kg x 5 90kg x 5 90kg x 5 90kg x 5 90kg x 5 90kg x 8 Bench press 20kg x 5 40kg x 5 60kg x 5 67.5kg x 5 77.5kg x 6 Single arm kb row (total = l + r) - giant set with lying leg curls and face pulls 20kg x 20 20kg x 20 20kg x 20 Lying leg curl 25kg x 8 25kg x 8 25kg x 8 Cable face pulls 15kg x 12 15kg x 12 15kg x 12
DarthPenguin Posted October 2 Author Posted October 2 Saturday 21 September BJJ Session Session today was all about being hard to pin down and not giving up the elbow knee space. Worked lots of ecological drilling exercises to practice this defending from under side control, under mount and also under knee on belly. Also worked on back defence, trying to stop your opponent getting the grips in to finish the choke. Was a really good session and really useful to just focus on this for 1.5hr!
DarthPenguin Posted October 2 Author Posted October 2 Monday 30 September Lifting Session Trap bar deadlift 70kg x 5 80kg x 5 100kg x 3 120kg x 5 120kg x 5 120kg x 5 120kg x 5 120kg x 5 120kg x 8 Seated OVerhead press 20kg x 5 30kg x 5 40kg x 5 45kg x 5 52.5kg x 6 Cable chest flyes (weight is per hand - superset with split squats) 20kg x 16 20kg x 16 20kg x 16 Bulgarian split squat with kb (reps are total of L + R) 20kg x 12 20kg x 12 20kg x 12 Cable overhead triceps extension 25kg x 25 25kg x 25 5 min on Ski-erg - 960m
bushido_man96 Posted October 4 Posted October 4 On 10/2/2024 at 5:17 AM, DarthPenguin said: Saturday 21 September BJJ Session Session today was all about being hard to pin down and not giving up the elbow knee space. Worked lots of ecological drilling exercises to practice this defending from under side control, under mount and also under knee on belly. Also worked on back defence, trying to stop your opponent getting the grips in to finish the choke. Was a really good session and really useful to just focus on this for 1.5hr! We had a session kind of like that last night. Really rough, but good stuff. https://www.haysgym.comhttp://www.sunyis.com/https://www.aikidoofnorthwestkansas.com
DarthPenguin Posted October 17 Author Posted October 17 Thursday 3 October Lifting Session Bench press 20kg x 5 40kg x 5 60kg x 3 70kg x 5 70kg x 5 70kg x 5 70kg x 5 70kg x 5 70kg x 8 Squat 20kg x 5 40kg x 5 65kg x 5 75kg x 5 85kg x 6 Cable flye (weight is per hand) 20kg x 17 20kg x 17 20kg x 17 Power Clean 30kg x 5 35kg x 5 40kg x 5 Cable standing calf raise 20kg x 10 20kg x 10 20kg x 10 Cable face pull 15kg x 15 15kg x 15 Cable lateral raise (reps = total of l + r) 10kg x 30 10kg x 30
DarthPenguin Posted October 17 Author Posted October 17 Saturday 5th October Bjj Session Session was working on defences from being mounted and from turtle. Working on getting back to guard or standing up. Really useful session i thought with plenty of things to work on. From mount we worked quite a bit on elbow escape and then getting to half guard and trying to work a sweep or get to the dogfight position. From turtle it was either try to roll etc to reguard or stand back up and wrestle
DarthPenguin Posted October 17 Author Posted October 17 Monday 7 October Lifting Session Seated overhead press 20kg x 5 30kg x 3 40kg x 2 50kg x 2 55kg x 2 60kg x 5 60kg x 5 60kg x 5 60kg x 6 Was really please with this. Could never manage to get to 60kg for even one rep before let alone do 4 sets of 5/5+. This showed that the adjusted programme i have been using for the last few months must be working at least a little! Trap bar deadlift 70kg x 5 80kg x 3 l90kg x 3 102.5kg x 3 117.5kg x 3 132.5kg x 4 CAble lateral raise (reps = total of L + R ; superset with bulgarian split squats) 10kg x 32 10kg x 32 10kg x 32 bulgarian split squat (reps = total of L+R) 20kg x 14 20kg x 14 20kg x 14
DarthPenguin Posted October 17 Author Posted October 17 Wednesday 9 October Lifting Session Squat 20kg x 5 40kg x 5 60kg x 3 70kg x 3 85kg x 2 95kg x 2 100kg x 5 100kg x 5 100kg x 5 100kg x 6 bench press 20kg x 5 40kg x 5 65kg x 3 72.5kg x 3 82.5kg x 5 CAble face pull 15kg x 12 15kg x 12 15kg x 12 KB clean and press (reps = total of L+R) 16kg x 10 16kg x 10 16kg x 10 16kg x 10 16kg x 10
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