DarthPenguin Posted October 17 Author Posted October 17 Tuesday 15 October Lifting Session Trap bar deadlift 70kg x 5 85kg x 5 100kg x 3 115kg x 2 125kg x 2 135kg x 5 135kg x 5 135kg x 5 135kg x 6 Seated overhead press 20kg x 5 30kg x 5 42.5kg x 3 50kg x 3 55kg x 4 Cable chest flye (weights are per hand : superset with split squats) 20kg x 18 20kg x 18 20kg x 18 Bulgarian split squat (reps = total of L+R) 20kg x 16 20kg x 16 20kg x 16 Standing one arm machine row (used jammer arms on rack) - reps = total of L+R; weight is per hand 40kg x 16 40kg x 16 40kg x 16
DarthPenguin Posted October 17 Author Posted October 17 Monday 14 October Karate Session Warms ups as per usual. Then moved onto grade required kihon. Majority of the class was spent on kata. Worked through Bassai Dai and all the Heian kata which will be required for my shodan grading (when i sit it!). Got some useful comments to work on and also didn't have same issues pointed out as before (so either they have improved a little or are so bad they aren't worth a mention!!). No kumite as not a huge turnout and there were no other men other that the instructor there tonight and our class very strictly keeps to the kumite within genders (he likes quite a lot of contact for shotokan so i think it's a good idea tbh!)
DarthPenguin Posted October 22 Author Posted October 22 Thursday 17 October Lifting Session Bench press 20kg x 5 40kg x 5 65kg x 2 75kg x 2 80kg x 5 80kg x 5 80kg x 5 80kg x 5 Cable face pull (supersetted these in with the heavier sets of bench) 15kg x 12 15kg x 12 15kg x 12 15kg x 12 Squat 20kg x 5 40kg x 5 60kg x 3 70kg x 3 80kg x 3 90kg x 4 Cable chest flye (weight is per hand) - superset with one hand rows 25kg x 8 25kg x 8 25kg x 8 Seated machine row one hand - weight is per hand; reps are total of L+R 40kg x 20 40kg x 20 40kg x 20 Back hyper extension 8 reps 8 reps 8 reps Don't often do this but want to start adding it in. Range of motion isn't as much as i would like which is a good reason to add it in!
DarthPenguin Posted October 22 Author Posted October 22 Saturday 19 October Bjj Session Session was mainly working on escaping from a heavy, tight side control. Really useful session. Also added in some drills of escaping mount and getting back to a better position. Lots of ecological drilling and really enjoyed it. Pulled off a half guard sweep (that the instructor had suggested i look up and had checked out online) when rolling so i was pretty pleased with that!
bushido_man96 Posted October 23 Posted October 23 15 hours ago, DarthPenguin said: Saturday 19 October Bjj Session Session was mainly working on escaping from a heavy, tight side control. Really useful session. Also added in some drills of escaping mount and getting back to a better position. Lots of ecological drilling and really enjoyed it. Pulled off a half guard sweep (that the instructor had suggested i look up and had checked out online) when rolling so i was pretty pleased with that! Kudos to you! Trying to escape side control really sucks! https://www.haysgym.comhttp://www.sunyis.com/https://www.aikidoofnorthwestkansas.com
DarthPenguin Posted November 13 Author Posted November 13 Thursday 24 October BJJ Session Session was working on posture for passing guard from knees initially, then drilled standing to pass followed by going for a straight ankle lock instead when passing : baiting opponent into the double ankle sweep and taking their leg once done. Was a good session!
DarthPenguin Posted November 13 Author Posted November 13 Tuesday 29 October Lifting Session Seated Overhead PRess 20kg x 5 30kg x 3 40kg x 5 45kg x 3 55kg x 2 60kg x 1 65kg x 3 Cable chest flyes (weight is per hand) 25kg x 8 25kg x 8 25kg x 8 One hand cable row (reps are total of L+R) 25kg x 20 25kg x 30 25kg x 30 Biceps cable curl 25kg x 15 25kg x 15 25kg x 15
DarthPenguin Posted November 13 Author Posted November 13 Saturday 9th November BJJ Session worked on passing knee shield half guard. Either with a smash pass (my preference) or with a knee slide. Lots of reps drilling it and plenty of eco drilling. Rolled a few rounds at the end and managed to survive a round with one of the purple belts without being submitted which is progress! (small victories and all that!)
DarthPenguin Posted November 13 Author Posted November 13 Wednesday 12th November Lifting session Was under the weather last week plus had tweaked my knee a couple of weeks ago (hence less lifting) so decided to do a slightly different session to get back into it! Did KB swings with 28kg KB EMOM did 7 reps with the rest being remainder of the minute and did 20 sets. Felt pretty decent actually : i thought it would be a lot tougher than it was! Once done i did 1k on the ski erg which sucked a bit more than usual - i need to work on my conditioning i think!!
DarthPenguin Posted November 22 Author Posted November 22 Saturday 16 November Lifting Session Squat 20kg x 5 40kg x 5 65kg x 5 75kg x 3 90kg x 2 100kg x 1 110kg x 3 Bench press 20kg x 5 40kg x 5 55kg x 3 67.5kg x 5 77.5kg x 3 87.5kg x 3 Seated Row (cable) 35kg x 15 35kg x 15 35kg x 15 Overhead triceps extension 25kg x 16 25kg x 16 25kg x 16 Jefferson curl 8kg x 6 8kg x 6 8kg x 6 Seated Good morning 8kg x 6 8kg x 6 8kg x 6
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