DarthPenguin Posted September 26 Author Posted September 26 Tuesday 23 September Lifting Session Back squat 20kg x 5 40kg x 3 60kg x 2 80kg x 5 80kg x 5 80kg x 5 80kg x 5 Biceps cable curl (superset with squats) 26kg x 6 26kg x 6 26kg x 6 26kg x 6 Barbell Bench Press 20kg x 5 40kg x 3 60kg x 2 74kg x 5 74kg x 5 74kg x 5 74kg x 5 Barbell Bent over row 74kg x 5 74kg x 5 74kg x 5 74kg x 5 Triceps straight bar pushdown 26kg x 11 26kg x 11 26kg x 11 26kg x 11 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 4 Trainer (60lb) x 50
DarthPenguin Posted September 26 Author Posted September 26 Wednesday 24 September Power interval on ski-erg 258m 246m 235m 216m 236m For the power interval it was 5 intervals, 1min max effort then 3min rest. Will try to gradually build up to 2min effort over time Reverse Barbell curl 16kg x 10 16kg x 10 16kg x 10 Got a new rackable curl bar and wanted to test it
DarthPenguin Posted September 26 Author Posted September 26 Thursday 25 September Judo Session First session for ages and felt it! was good to get back on the judo mats. Standard warm up which slaughtered me lol and then practiced throws of the day. Gradually felt smoother as the reps went on. Newaza went well and we didn't do any Tachiwaza. All in all a good first session back
DarthPenguin Posted October 2 Author Posted October 2 Sunday 28 September Lifting Session Back squat 20kg x 5 40kg x 3 60kg x 2 80kg x 5 80kg x 5 80kg x 5 80kg x 5 Barbell Bench Press 20kg x 5 40kg x 3 60kg x 2 74kg x 5 74kg x 5 74kg x 5 74kg x 5 Barbell sumo deadlift 80kg x 5 Thought i would switch to these for a while as they will help with strengthening hips. Added in cable rows to cover row pattern Biceps cable curl (tri set with one hand cable rows and triceps pushdowns) 26kg x 6 26kg x 6 26kg x 6 Triceps straight bar pushdown 26kg x 12 26kg x 12 26kg x 12 One Hand Cable Row (seated) 26kg x 10 reps (per hand) 26kg x 10 reps (per hand) 26kg x 10 reps (per hand)
DarthPenguin Posted October 2 Author Posted October 2 Monday 29 September Was a public holiday so no karate. Decided to do a little cardio on the indoor cycle. did 5.4km in 13min. Intent was gentle pace and managed that
DarthPenguin Posted October 2 Author Posted October 2 Tuesday 30th September Lifting Session Back squat 20kg x 5 40kg x 3 60kg x 2 80kg x 1 90kg x 3 90kg x 3 90kg x 3 Barbell Bench Press 20kg x 5 40kg x 3 60kg x 2 83kg x 3 83kg x 3 83kg x 3 Barbell sumo deadlift 90kg x 5 Biceps cable curl (tri set with one hand cable rows and triceps pushdowns) 26kg x 7 26kg x 7 26kg x 7 Triceps straight bar pushdown 26kg x 13 26kg x 13 26kg x 13 One Hand Cable Row (standing) 26kg x 10 reps (per hand) 26kg x 10 reps (per hand) 26kg x 10 reps (per hand) Tried these standing and actually felt tougher than last time. Will try again next time and decide after a few goes. Is less hassle to set up too which is good! 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 5 1 (140lb) x 4 1 (140lb) x 4 1 (140lb) x 4 1 (140lb) x 4 Trainer (60lb) x 51
DarthPenguin Posted October 2 Author Posted October 2 Wednesday 1st October BJJ Session Really good session. Was working submission chains from side control using the far side lapel. Initial submission was a lapel americana. Then worked transitioning to a paper cutter / cross choke style choke if they pulled their arm out. Then transition to armbar if they defend the choke by framing. Really liked the chain and can see it being something i will actively try to develop. Couple of rounds sparring. Went well. managed several guard passes using the two passes i wanted to work on (over under with collar hand deep and lots of pressure and double under pass with pressure). Pulled guard to start everytime and managed to work a sweep too which i was pleased with. Only got one submission but managed to take top control and move in it smoothly which is what i was mainly working on. Overall really pleased! Now to prepare for getting absolutely smashed next session as that is usually how it goes!!
bushido_man96 Posted October 6 Posted October 6 I just get smashed every session. https://www.haysgym.comhttp://www.sunyis.com/https://www.aikidoofnorthwestkansas.com
DarthPenguin Posted October 10 Author Posted October 10 On 10/6/2025 at 10:32 PM, bushido_man96 said: I just get smashed every session. that happens to everyone! is a progression: when new you get smashed by everyone and basically suffer for a year or two > some people you can smash and everyone else smashes you > can smash more people but those who smashed you before often still smash you etc. The smashing never ends unless you were a teen / child prodigy and end up Mica Galvao! 1
bushido_man96 Posted October 14 Posted October 14 I keep hearing that. The other day I rolled two rounds, 2 minutes each; spent 4 minutes on my back under side control and hated my life. https://www.haysgym.comhttp://www.sunyis.com/https://www.aikidoofnorthwestkansas.com
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