DarthPenguins Training log of an unfit person!

DarthPenguin · Pre-Black Belt

Wednesday 15th March

Karate Session

Warm ups

usual warm ups performed

Kihon

Went through our required grading kihon a couple of times since grading is on Saturday.

Kata

Ran through all of the Heian katas in sequence to let the brown belts grading practice them and good practice for the rest of us. Went through several rounds of Heian Godan too. Instructor made a couple of minor rhythm points but said it was totally fine and they were just for an extra couple of percent which is good.

Kumite

Ran through required grading kumite a couple of times.

Relatively straightforward class, was mainly focused on grading prep for Saturday. Will likely take next couple of days as rest days as don't want to chance an injury for Saturday when i already have a chest infection!

DarthPenguin · Pre-Black Belt

Grading sat and passed, thats me back to 4th Kyu now

Now i get to work on Tekki Shodan

bushido_man96 · KF Sensei

DarthPenguin · Pre-Black Belt

Thanks!

Was working on Tekki shodan over the weekend and last night and was told by one of the 3rd Dans that they thought it was already at grading standard! One of the benefits to going back through the grades again is it is (relatively) quick to get things back up to speed. The CI also has us practice the techniques for 1 - 2 grades up regularly which helps too

Got a couple of useful pointers from the Grading Examiner too. Couple of things which i thought i was doing but he suggested i amend a little - an example of personal perception of something being slightly different to external perception. Have also made a slight tweak to how i perform horse stance and it feels a lot better on my knees. I realised that what i thought was parallel with my feet was actually the insteps being parallel which is actually slighly outwards but not enough that i point my knees out. Corrected in by a couple of degrees and feels a lot better already

DarthPenguin · Pre-Black Belt

Monday 20th March

Karate Session

First session post grading

Warm ups

Usual warm ups

Kihon

Slightly different to usual, a lot of focus on hikite and working mainly brown belt / black belt required grading combinations.

Good for practice (even though i don't need to know them yet!)

Hips felt a little funny when doing sequences of kicks, but i was really trying to focus on hipping in and out and they felt a little better later. I think issue with kick height on some kicks is a strength one in hip flexors not a flexibility one

Kata

Lots of run throughs of Tekki Shodan. Have the moves down and now just need to work on the details and rhythm. Made a minor change to my foot position for kiba-dachi which seems to be good and gentler on my knees - will work not on making it muscle memory

bushido_man96 · KF Sensei

Form creep happens to everyone. It's always good to have another qualified eye pointing things out.
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DarthPenguin · Pre-Black Belt

DarthPenguin · Pre-Black Belt

Thursday 23rd March

Lifting Session

Bench Press

20kg x 5
40kg x 5
52.5kg x 5
57.5kg x 5
65kg x 5
52.5kg x 5
52.5kg x 5
52.5kg x 5
52.5kg x 5
52.5kg x 5

Gorilla Row (reps = L + R)

24kg x 10
24kg x 10
24kg x 10
24kg x 10
24kg x 10
24kg x 10
24kg x 10
24kg x 10
24kg x 10
24kg x 10

E-Z Bar Curl

32.5kg x 5
32.5kg x 5
32.5kg x 5

time taken : 37min
total poundage : 5375kg
density : 145.3 kg/min

Also did a few straight leg hip lift sets when i got home (placing leg on a raised object in yoko geri position and lifting leg using hips). did 2 sets of 10 on each leg. Am going to start doing these more often as i think my hip flexors need strengthened for higher kicks!

Session today was quite tiring as full of a really heavy cold, but managed to get through it which was good. Amended the assistance work slightly and did a little less than originally planned but got all the sets in of the main lift and main assistance lift which is what is important.

DarthPenguin · Pre-Black Belt

SAturday 25 MArch

Lifting Session

Still full of heavy cold so cut the volume a little from plan

Trap Bar Deadlift

70kg x 5
80kg x 5
95kg x 5
107.5kg x 5
122.5kg x 5

the final set actually felt easier than the penultimate one. Really focused on pushing the floor away.

Standing KB one arm press (L + R = Total Reps)

16kg x 22
16kg x 22
16kg x 22
16kg x 22
16kg x 22

Triceps pushdowns

10kg x 25

Was going to do a few high rep se†s but started to feel lousy so stopped there.

Also fitted in 3 sets of hip lifts at 11 reps per leg

Total poundage : 4135kg
time taken : 31min
density : 133.4kg/min

DarthPenguin · Pre-Black Belt

Monday 27 March

Warm ups

Warm ups carried out as per usual

Kihon

Couple of different combinations from the usual ones. All focused on correct movement of the hips and shoulders, seemed useful ones from that perspective

Kata

Worked on Bassai-Dai. Don't technically need to know it yet but was nice to learn it

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