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DarthPenguin
Orange Belt
Orange Belt

Joined: 03 Dec 2021
Posts: 134
Location: Glasgow, Scotland
Styles: Shotokan, Judo, BJJ

PostPosted: Thu Jun 23, 2022 3:22 am    Post subject: Reply with quote

Tuesday 21st June

Weights Session (Deadlift)

Decided to continue where i had left off instead with Week 1 of current 531 cycle, since due to transport strikes i won't be able to get to BJJ this week. This frees up extra lifting times during the week.

Deadlift

70kg x 5
80kg x 5
90kg x 5
105kg x 5
120kg x 7

Happy with these, lifts went up smoothly. the final set was harder but the first few reps were smooth. Have always been weaker for higher reps in DL so no issue with that

Squat (lighter weight sets) Superset with below

45kg x 10
45kg x 10
45kg x 10

These were fine. Small increase in weight from last time and every rep was down until hamstrings touched calves. Next DL session this will be 4 x 10, then 5 x 10 following session then weight increase

Fat DB Lateral raises Superset with Squats

5kg x 10
5kg x 10
5kg x 10

Relatively new exercise for me but i need to strengthen shoulders and also want to improve grip so i thought i would combine these. Will keep in programme

KB Hammer curls holding horns

20kg x 10
20kg x 10
20kg x 10

Exercise felt good and smooth. The thickness of the KB horns should help with grip too going forwards

Lying leg raises lying on bench
4 sets of 13
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DarthPenguin
Orange Belt
Orange Belt

Joined: 03 Dec 2021
Posts: 134
Location: Glasgow, Scotland
Styles: Shotokan, Judo, BJJ

PostPosted: Thu Jun 23, 2022 3:30 am    Post subject: Reply with quote

Wednesday 22nd June

Karate session

First session since grading.

Was a small class tonight. Just myself, one 6th Kyu, one 1st Kyu, 1st Dan and 3rd Dan training (plus my 5yr old who was mainly running about! - he is excited that his school summer holidays start tomorrow)

Warm ups and stretching
For this some Stationery Yoko Geri Keage practice was added in. I liked the drill and will practice it at home since i want to improve this kick a lot

Kihon
Usual grade Kihon
Also added in some new combinations to work on shoulder turns : age Uke - Soto Uke, Gedan Beri, Uchi Uke, Gyaku Zuki. Every technique changing hand (so R/L/R etc). Was a nice drill and one i think i will benefit from practicing at home

Kumite
We did this earlier in the class that usual. I paired up with the 1st Dan and we worked semi free sparring for a bit with unannounced techniques and then several rounds of free sparring/ Enjoyed this and we did for 30min

Kata
Worked kata towards the end of the class.
I had checked with the 3rd dan at the beginning of the class that i had managed to pick up the correct sequence of techniques at home for my new kata (Heian Sandan) and she said i had
The instructor ran through Heian Sandan with the class for my benefit. Focused on the double blocks near the beginning a lot and the correct preparations. Worked through about half of the kata - initially to a count then doing freely. Gradually getting smoother at it and i much prefer it already to Heian Nidan!
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DarthPenguin
Orange Belt
Orange Belt

Joined: 03 Dec 2021
Posts: 134
Location: Glasgow, Scotland
Styles: Shotokan, Judo, BJJ

PostPosted: Mon Jun 27, 2022 3:04 am    Post subject: Reply with quote

Saturday 25th June

Weights session

Had a few things come up this week which impacted training time a lot so was restricted to a session today only instead of Thursday as well. Decided to combine the planned main lifts for Thursday and Saturday and get out fast if possible

Squats

20kg x 10
40kg x 5
50kg x 5
57.5kg x 5
67.5kg x 5
75kg x 9

All done for maximum depth i can achieve. Weights are lighter than would be otherwise but going up smoothly and i can see and feel the improvement

Seated Overhead Press

20kg x 10
25kg x 5
32.5kg x 5
37.5kg x 5
42.5kg x 11

Doing these sitting on a flat bench with no back support. Have dropped the weight back down as was struggling to make the required weights at the higher ones. These felt good and i managed to hit target reps

Bicep Cable curl / Rope triceps pushdown superset

25kg x 8
25kg x 8
25kg x 8

Have a slightly stiff plate loaded lat low pulley machine so used it for these

Fat Grip Bent over rear delt raise

5kg x 10
5kg x 10
5kg x 10

Not done these with fat gripz before. seemed like a good exercise so will keep in programme
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DarthPenguin
Orange Belt
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Joined: 03 Dec 2021
Posts: 134
Location: Glasgow, Scotland
Styles: Shotokan, Judo, BJJ

PostPosted: Thu Jun 30, 2022 3:48 am    Post subject: Reply with quote

Wednesday 29th June

Karate session

Warm up at beginning of class
Kihon
Kata - continued to work on Heian Sandan as it will be for my next grading

Kumite

Lots of kumite in class this week. First of all we did several rounds of one step sparring just to get warmed up then moved onto free sparring. I got paired up with a 2nd dan and 1st dan and we just rotated partners for sparring. Sparring skills are slowly returning so am holding my own now. Some good comments from the 2nd dan that i am fighting back when he bltizes more now rather than just covering up and trying to weather the storm! Did automatically try for an osoto gari when being blitzed and he was close up at one point but thankfully pulled it once i had broken his balance.. Got amusing comment that while it is allowed technically it is bad form on a solid floor!

Kata again

We went back to kata and practiced a few more rounds. Started with Heian Shodan, then Heian Nidan then several rounds of Heian Sandan. I am comfortable now that i know the sequences and just need to get better at performing them properly!

Overall a good session. I enjoyed it a lot tonight since i do enjoy sparring!
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sensei8
KF Sensei
KF Sensei

Joined: 23 Feb 2008
Posts: 15773
Location: Las Vegas, NV
Styles: Shindokan Saitou-ryu [Shuri-te/Okinawa-te based]

PostPosted: Thu Jun 30, 2022 12:22 pm    Post subject: Reply with quote

Your last class certainly sounds like it was a great one across the board. Your log is quite solid because how you mix up your workouts for the benefit if every muscle group; not to heavy here, while being light elsewhere.

Keep training hard and well!!



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https://www.gofundme.com/f/help-robert-mitcham-fight-cancer
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DarthPenguin
Orange Belt
Orange Belt

Joined: 03 Dec 2021
Posts: 134
Location: Glasgow, Scotland
Styles: Shotokan, Judo, BJJ

PostPosted: Sat Jul 02, 2022 2:08 am    Post subject: Reply with quote

sensei8 wrote:
Your last class certainly sounds like it was a great one across the board. Your log is quite solid because how you mix up your workouts for the benefit if every muscle group; not to heavy here, while being light elsewhere.

Keep training hard and well!!




Thanks, is always good to get a second opinion trying to cover as many bases as possible. From looking over my training logs i can see i am weaker when i only lift twice a week (3 times a week seems to be my sweet spot) but equally i don't want to overdo it and get an injury from other training (have done it before) so i am going to stick with things as they are
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DarthPenguin
Orange Belt
Orange Belt

Joined: 03 Dec 2021
Posts: 134
Location: Glasgow, Scotland
Styles: Shotokan, Judo, BJJ

PostPosted: Sat Jul 02, 2022 9:32 am    Post subject: Reply with quote

Thursday 30th June

Weights Session

kept this quite light as am planning to go to a lunchtime bjj session tomorrow for first time in ages. Don't want to chance it on the recovery front so i cut down on the accessory work

Bench Press

20kg x 10
40kg x 5
50kg x 3
60kg x 3
70kg x 3
80kg x 4
60kg x 10

Barbell Row (without belt)
60kg x 9
60kg x 9
60kg x 9
60kg x 9
60kg x 9

Kg Hammer Curl (single kb)

20kg x 10
20kg x 10
20kg x 10
20kg x 10

Karate Kihon
100 x punches

Added this as a light extra to get some more work in
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