DarthPenguin Posted July 9 Author Posted July 9 Monday 7 July Karate Session Small class this week which is great for extra attention to fix issues / problems (especially since the CI reminded me i need to sit Shodan in March lol). Downside is it can be a killer as is very hard work throughout, nowhere to hide for a moment lol. Ran through grading required kihon, every kata from kihon kata up until Bassai Dai then a few rounds of kumite
DarthPenguin Posted July 15 Author Posted July 15 Saturday 12 July BJJ Session This session revolved around closed guard. First we worked at breaking top players grip and trying to get an arm secured; then built on this with more games / drills to get the arm trapped against body and more of an angle. Reminded myself of a couple of grip breaks i had forgotten whilst doing it which i was pleased with! Drilled triangle from this position a few times but would need a lot more work to be usable as was quite clunky freeing my leg to get it over the shoulder. Then drilled pendulum sweep a few times and finished class with some rolling
DarthPenguin Posted July 15 Author Posted July 15 Sunday 13 July Lifting session It was 30C (which for us is epically hot - so i was pleased i got full session done!) Deadlift 60kg x 5 80kg x 3 95kg x 8 95kg x 8 95kg x 8 95kg x 8 95kg x 10 The lift felt fine though my grip was struggling at the end of each set. Had noticed the same at BJJ the day before that my grip was a little weaker than i am used to. Will start using grippers again i think to try and help with this ABF double KB oh press 2 x 16kg kb x 75 reps Cablr neck extension 9kg x 14 9kg x 14 9kg x 14 Cable neck flexion 9kg x 14 9kg x 14 9kg x 14 Fat bar biceps cable curl 18kg x 10 18kg x 10 18kg x 10 This felt pretty easy but not going to jump up in weight too quickly as want to build it gradually since it will get taxing on forearms quickly. Felt good though 18kg x 10 18kg x 10 This felt pretty easy but not going to ju
DarthPenguin Posted Monday at 10:46 AM Author Posted Monday at 10:46 AM I have been atrocious in updating this recently, will try and do better! Loads on in the last while with work, kids, illness injuries etc. Have decided to shift lifting routine to follow the tactical barbell protocol so i will see how that goes. I started the 2dpw routine last week (did a month of the 3dpw) so am going to update my log based on the start of the 2dpw onwards
DarthPenguin Posted Monday at 10:48 AM Author Posted Monday at 10:48 AM Monday 15th September Karate Session Started class with usual warm ups and Kihon etc. Realised i have not been 'active' enough in recovering my kicks so they have been slower than needed, focused a lot on actively pulling my kick back using the relevant muscles and noticed an instant improvement. Lots of kumite drills in this class. Worked quite a bit of jiyu ippon kumite and also some jiyu kumite. Working on stuff for when i sit Shodan in March (injuries etc permitting!)
DarthPenguin Posted Monday at 10:56 AM Author Posted Monday at 10:56 AM Tuesday 16 September Day 1 of wk 1 of 2dpw Tactical Barbell fighter routine Back extension (BW) on hyoer extension bench 10 reps 10 reps 10 reps Have started trying to add either these or QL raises into every session as i had tweaked my back a while ago and these seemed to help! Back squat 20kg x 5 40kg x 3 60kg x 2 75kg x 5 75kg x 5 75kg x 5 75kg x 5 Lifts all felt smooth and pretty easy which is good! Biceps cable curl (superset with squats) 25kg x 5 25kg x 5 25kg x 5 25kg x 5 Barbell Bench Press 20kg x 5 40kg x 3 60kg x 2 69kg x 5 69kg x 5 69kg x 5 69kg x 5 Slightly odd numbers but i went and got some more change plates since i decided if i was going to follow percentage based programmes i should do it properly and minimise the rounding where possible. Barbell Bent over row 69kg x 5 69kg x 5 69kg x 5 69kg x 5 Trying to do same weight for bench and row Triceps straight bar pushdown 25kg x 8 25kg x 8 25kg x 8 25kg x 8 Captain of Crush grippers identical work done for left and right hands. Same reps and strength for each. Trainer (60lb) x 10 Sport (80lb) x 6 0.5 (120lb) x 2 1 (140lb) x 4 1 (140lb) x 4 1 (140lb) x 4 1 (140lb) x 4 1 (140lb) x 2 Trainer (60lb) x 40 Want to gradually get better at this again to improve grip strength when grappling. Added in high rep set at the end too
DarthPenguin Posted Monday at 11:09 AM Author Posted Monday at 11:09 AM Thursday 18th September Conditioning session Tried some 'Fobbit' Intervals using my ski erg. Interval was 2min ski-ing at a gentle pace then 10 reps KB swings, then 2min skiing then 10 reps double kb push press then repeat for a total of 20min. Will gradually work to improve time to 30min then work on improving skiing pace and weights used skining : total distance covered 2.176km KB swings: 28kg x 10 reos x 4 sets Double KB push press 2 x 14kg KB x 10 reps x 4 sets
DarthPenguin Posted Monday at 11:12 AM Author Posted Monday at 11:12 AM Friday 19th September main lifts day 2 wk 1 Back extension 11 reps 8 reps Back squat 20kg x 5 40kg x 3 60kg x 2 75kg x 5 75kg x 5 75kg x 5 75kg x 5 Biceps cable curl (superset with squats) 25kg x 5 25kg x 5 25kg x 5 25kg x 5 Barbell Bench Press 20kg x 5 40kg x 3 60kg x 2 69kg x 5 69kg x 5 69kg x 5 69kg x 5 Barbell Bent over row 69kg x 5 69kg x 5 69kg x 5 69kg x 5 Triceps straight bar pushdown 25kg x 10 25kg x 10 25kg x 10 25kg x 10 Captain of Crush grippers identical work done for left and right hands. Same reps and strength for each. Trainer (60lb) x 10 Sport (80lb) x 6 0.5 (120lb) x 2 1 (140lb) x 4 1 (140lb) x 4 1 (140lb) x 4 1 (140lb) x 4 1 (140lb) x 3 Trainer (60lb) x 41 When i get up to 60 reps for the high rep set i will shift to the 80lb gripper for it. Once i can get 5 x 5 on the 140lb i may look into buying and trying the 1.5 (167.5lb) gripper. Want to see if i can work up to eventually managing a few reps with the 2 or maybe 2.5 if it goes really well
DarthPenguin Posted Monday at 11:16 AM Author Posted Monday at 11:16 AM Sunday 21 September Strength Endurance Circuit Worked through all exercises as a circuit. No rest between exercises inb circuit but 3min rest between circuits. Will work at reducing this down over time then gradually adding in more reps of the circuit and then increasing weights Circuit Barbell power clean 25kg x 10 standing overhead press 25kg x 10 Fat Bar floor press 25kg x 10 Fat bar bent over row 25kg x 10 KB swing 24kg x 10 flat leg raise x 10 reps Ran through circuit 3 times. Once done i decided to do a high rep drop set of triceps pushdowns for some endurance etc 25kg x 15 20kg x 15 15kg x 12 10kg x 18 5kg x 50
DarthPenguin Posted Tuesday at 03:10 PM Author Posted Tuesday at 03:10 PM Monday 22 September Karate Session Usual warm ups. Much smaller class tonight with the only adults being myself and one black belt with the rest of the class being younger kids. Repped through a few more techniques and showed the kids a couple of kata then mainly games / running etc. for the kids. Not a huge amount of different techniques worked on but since we were doing lots of reps of punches i took the opportunity to really focus on punching with a very relaxed arm and tensing at the end of the strike. Punching felt good actually - is something i was wanting to make sure i focus on more to improve speed and kime
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