Jump to content
  • advertisement_alt
  • advertisement_alt
  • advertisement_alt

Recommended Posts

Posted

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

 

  • advertisement_alt
  • advertisement_alt
  • advertisement_alt
Posted

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

Posted

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 :)

Posted

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)

 

Posted

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

Posted

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

Posted

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!!

Create an account or sign in to comment

You need to be a member in order to leave a comment

Create an account

Sign up for a new account in our community. It's easy!

Register a new account

Sign in

Already have an account? Sign in here.

Sign In Now
×
×
  • Create New...