DarthPenguins Training log of an unfit person!

[DarthPenguin]

Friday 2nd May

This was the 30 sets EMOM armor building complex day. Managed that part in 27min so was pleased

ABC with 2 x 14kg KB x 30 sets

Bench press

20kg x 5

40kg x 5

60kg x 3

80kg x 1

90kg x 1

Tested this as an experiment as not been lifting as much. Was surprised how quickly this flew up. Going to try to add in a few sets of 1 rep at 100kg and gradually build it up i think

 

Cable flye (weight is total of L + R)

20kg x 11

20kg x 11

20kg x 11

 

Cable reverser flye (weight it total of L + R)

11kg x 10

11kg x 10

11kg x 10

 

Neck Extension

5kg x 22

5kg x 22

5kg x 22

 

Neck flexion

5kg x 22

5kg x 22

5kg x 22

[DarthPenguin]

Saturday  3rd May

BJJ Session

This session was working on retaining open guard and some simple sweeps etc from there. Really enjoyed it and managed to find some issues in my de la riva and sort them that i could feel an improvement almost instantly (i was lazily not pulling with my de la riva hook so it wasn't creating any pussh & pull pressure). Managed to pull of a couple of de la riva sweeps in rolling at the end so was pleased. Also managed a couple of chokes too which is always good  Felt more comfortable than i have for a while!

[DarthPenguin]

Monday 5th May

KB over head press

double 14kg kb 85 total reps in 2/3/5/10 fashion until hit 85

 

Back squat

20kg x 5

40kg x 5

60kg x 5

not squatted in ages so wanted to do a little to get back into it and will ramp it up soon

 

Cable seated row

55kg x 11

55kg x 11

55kg x 11

 

Triceps pushdown with straight bar

20kg x 15

20kg x 15

20kg x 20

this felt pretty easy so increased reps on the last set to get to 50 rep total

 

Neck extension cable

6kg x 15

6kg x 15

6kg x 15

 

Neck flexion cable

6kg x 15

6kg x 15

6kg x 15

[DarthPenguin]

Thursday 8 May

This was the 100 rep session for the press part of the ABF.

Managed all 20 sets with double 14kg KB's. Could probably press a little more but not sure about how easily i could swing the weight to get it into position with the clean so will likely step up to 2 x 16 next etc

After the presses :

Incline Cable flye (weight is total of L + R)

20kg x 5

32kg x 5

32kg x 8

32kg x 8

32kg x 8

Tried these as a new exercise to see how they went. Was going to try presses rather than flyes but the width of the cable led to flyes being easier. tbh unlikely to keep in programme as was a faff

 

Triceps straight bar pushdown

25kg x 8

25kg x 8

25kg x 8

 

Lat pulldown

50kg x 8

50kg x 8

50kg x 8

 

Cable neck extension

6kg x 16

6kg x 16

6kg x 16

 

Cable neck flexion

6kg x 16

6kg x 16

6kg x 16

 

[DarthPenguin]

Saturday 10th MAy

BJJ session

This session was focuing on back control / excaping back control and was mainly ecological drills. Worked a lot of defending the choking arm with one / two hands and then getting free. Variety of drills around that then some rolling. Managed to pull off first bow and arrow choke in ages. Realised after i felt more energetic so i think the kettlebell work has helped with my conditioning. Will try to implement this alongside more pure strength work going forwards

[bushido_man96]

We had a back control focused class like that a while back.  Occupying the hands and working to get to better position at the same time is tough work.  Moving and working to make them occupy their hands for balance was the key, but still hard to pull off at times.

[DarthPenguin]

Just got back from a trip to Toronto last week so not too much to report - managed a couple of sessions in the hotel gym though.

Starting next 'proper' programme now. Will be doing the Juggernaut 2dpw option again with ABF stuff added in as assistance and some neck work too plus whatever i think should be added at the time

Deadlift 

60kg x 5

72.5kg x 10

72.5kg x 10

72.5kg x 10

72.5kg x 10

72.5kg x 12

Back to doing conventional deadlift for this programme as want to see if it has more carry over than trap bar deadlift

 

KB double overhead press

14kg kb x 2 x 55 reps total. Have ordered a second 16kg so will  be using two of them from here on out

 

Cable neck extension (superset with neck flexion)

7kg x 12

7kg x 12

7kg x 12

 

Cable neck flexion

7kg x 12

7kg x 12

7kg x 12

 

[DarthPenguin]

Friday 30 May

 

Bench Press

20kg x 5

40kg x 5

52.5kg x 10

52.5kg x 10

52.5kg x 10

52.5kg x 10

52.5kg x 12

 

ABC complex with 2 x 16kb

15 rounds EMOM

 

Cable Neck Extension (tri set with cable neck flexion anda single arm cable row)

7kg x 13

7kg x 13

7kg x 13

 

Cable neck flexion

7kg x 13

7kg x 13

7kg x 13

 

Single arm cable row (reps = total of L + R)

20kg x 20

20kg x 20

20kg x 20

 

For these i started in a 'fighting stance' with non working hand forwards. Reached forward with rear hand and rowed it back with twisting trunk. Wanted to try this way to add in some rotational strength too.

[DarthPenguin]

Monday 2nd June

Karate session

 

Warm up as per usual then moved onto grade required kihon. After this we did one round of Bassai Dai and then some kumite drills. Once these were done we worked through all the Heian Katas and then Bassai dai again to finish the class.

Good session!