DarthPenguin Posted May 6 Author Posted May 6 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 Posted May 6 Author Posted May 6 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 Posted May 6 Author Posted May 6 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 Posted May 13 Author Posted May 13 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 Posted May 13 Author Posted May 13 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 Posted May 14 Posted May 14 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. https://www.haysgym.comhttp://www.sunyis.com/https://www.aikidoofnorthwestkansas.com
DarthPenguin Posted May 30 Author Posted May 30 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 Posted June 3 Author Posted June 3 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 Posted June 3 Author Posted June 3 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!
DarthPenguin Posted June 6 Author Posted June 6 Tuesday 3 June Lifting session Needed to be quite a quick session as had stuff to do with the kids plus my foot was playing up Squat 20kg x 5 40kg x 5 55kg x 10 55kg x 10 55kg x 10 55kg x 10 55kg x 15 KB Double overhead press 16kg kb x 2 x 55 reps total in ABF press style CAble neck extension 7kg x 14 7kg x 14 7kg x 14 Cable neck flexion 7kg x 14 7kg x 14 7kg x 14
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