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DarthPenguin
Pre-Black Belt
Joined: 03 Dec 2021
Posts: 886
Location: Glasgow, Scotland
Styles: Shotokan, Judo, BJJ
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 Posted: Sun Apr 23, 2023 3:33 am Post subject: |
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Saturday 22 April
Lifting Session
Squats
20kg x 5
40kg x 5
62.5kg x 5
72.5kg x 5
80kg x 5
62.5kg x 5
62.5kg x 5
62.5kg x 5
62.5kg x 5
62.5kg x 5
Amusingly i tore the back of my tracksuit bottoms on second set of squats - thankfully i lift in the garage so i wa able to continue but was mildly amusing and slightly offputting and i could feel it get worse with every set!
Standing one arm kb press
20kg x 10
20kg x 10
20kg x 10
20kg x 10
20kg x 10
KB Swing
24kg x 10
24kg x 10
24kg x 10
24kg x 10
24kg x 10
KB Rear Delt Flies (weight is per hand weight)
4kg x 10
4kg x 10
4kg x 10
Uses KB for the additional forearm work of holding it out straight
Hip flexor lifts
8kg x 12 (6 per leg)
This felt uncomfortable as could barely fit the end of my shoe into the kb handle. I have been considering getting some bands and this might be a good reason to do so. Trying to work hard on strengthening my hip flexors to aid with kick height
Total poundage : 5473.5kg
time taken : 35min
density : 156.4 kg/min |
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bushido_man96
KF Sensei
Joined: 31 Mar 2006
Posts: 30188
Location: Hays, KS
Styles: Taekwondo, Combat Hapkido, Aikido, GRACIE, Police Krav Maga, SPEAR
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DarthPenguin
Pre-Black Belt
Joined: 03 Dec 2021
Posts: 886
Location: Glasgow, Scotland
Styles: Shotokan, Judo, BJJ
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| Posted: Tue Apr 25, 2023 11:05 am Post subject: |
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| bushido_man96 wrote: |
| That's rough when you tear out a pair of workout pants! |
I decided to look on the positive side - i was actively trying to sit back more in my squat and i must have managed it! |
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DarthPenguin
Pre-Black Belt
Joined: 03 Dec 2021
Posts: 886
Location: Glasgow, Scotland
Styles: Shotokan, Judo, BJJ
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| Posted: Wed Apr 26, 2023 5:01 am Post subject: |
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Monday 24 April
Karate Session
Warm Ups
Same as per usual
Kihon
Grade kihon and also a particular focus on kicks. We were working combinations that should be useful for kumite mainly too
Kata
Ran through Bassai-Dai again. Don't need to know it yet for grading but the sensei is taking me through it regularly now which is a good starter for when i need to start doing it in anger
Did several more run throughs of Tekki Shodan too - seems to be of a tolerable standard at least!
working hard at my hip positioning in stances and also my front foot in zenkutsu dachi. i think i have been sometimes allowing my knee to collapse inwards slightly by putting too much weight on inner part of foot. Working hard at adjusting it a little |
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DarthPenguin
Pre-Black Belt
Joined: 03 Dec 2021
Posts: 886
Location: Glasgow, Scotland
Styles: Shotokan, Judo, BJJ
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| Posted: Wed Apr 26, 2023 5:05 am Post subject: |
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Tuesday 25 April
Lifting Session
Bench Press
20kg x 5
40kg x 5
50kg x 5
57.5kg x 5
65kg x 5
50kg x 5
50kg x 5
50kg x 5
50kg x 5
50kg x 5
These were smooth and easy. I have widened my grip again as i realised that i have inadvertantly been close grip benching all the time really. Weight feels light but that is good as am building up volume and reducing rest periods. Doing as a superset with 60sec between each paired set
KB Swing
24kg x 11
24kg x 11
24kg x 11
24kg x 11
24kg x 11
KB Gorilla Row (L + R = total)
24kg x 14
24kg x 14
24kg x 14
24kg x 14
24kg x 14
Front squat
40kg x 6
40kg x 6
40kg x 6
these are gradually feeling smoother. will keep gradually building them up a rep a week until i get to 5 x 10
E-Z bar curl
32.5kg x 6
32.5kg x 6
32.5kg x 6
total poundage lifted : 6717.5 kg
time taken : 34 min
density : 197.6 kg/min |
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DarthPenguin
Pre-Black Belt
Joined: 03 Dec 2021
Posts: 886
Location: Glasgow, Scotland
Styles: Shotokan, Judo, BJJ
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| Posted: Fri Apr 28, 2023 6:19 am Post subject: |
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Wednesday 26 April
Karate Session
Warm ups
Standard warm ups though we did also add in some laps of the hall which we don't usually do
Kihon
Usual grade kihon. As is now becoming common i performed mine and also then the grade up too. Is good practice 
Kata
Multiple rounds of Tekki Shodan. Good practice again. Couple of minor points to work on but was told that it is good currently (or at least tolerable i think) which is good
Kumite
We did a reasonable amount of kumite practice this session. Mainly in trios; 1 in the middle and two either side working jiyu ippon kumite. Stated attacks first then majority unstated
Overall a good class |
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DarthPenguin
Pre-Black Belt
Joined: 03 Dec 2021
Posts: 886
Location: Glasgow, Scotland
Styles: Shotokan, Judo, BJJ
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| Posted: Sun Apr 30, 2023 2:47 am Post subject: |
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Saturday 29 April
Lifting Session
Trap Bar Deadlift
70kg x 5
77.5kg x 5
92.5kg x 5
105kg x 5
120kg x 5
92.5kg x 5
92.5kg x 5
92.5kg x 5
Incline Bench Press
47.5kg x 10
47.5kg x 10
47.5kg x 10
47.5kg x 10
47.5kg x 10
47.5kg x 10
47.5kg x 10
47.5kg x 10
Single Arm Triceps extension
8kg x 24
8kg x 24
8kg x 24
Total poundage lifted : 8088.5
time taken : 37min
density : 218.6 kg/min |
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DarthPenguin
Pre-Black Belt
Joined: 03 Dec 2021
Posts: 886
Location: Glasgow, Scotland
Styles: Shotokan, Judo, BJJ
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| Posted: Tue May 02, 2023 2:30 am Post subject: |
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Monday 1st May
Karate Session
Warm ups
Same as per usual
Kihon
Ran through grading required kihon. Lots of emphasis placed today on proper hikite and using kime on every technique.
Kicks are slowly feeling more fluid, hips seem to be loosening up again which is good!
Kata
Few run throughs of Tekki Shodan with a couple of minor points (lower my 'cup and saucer hands' by about an inch or so). then a few run throughs of Bassai Dai again
Overall a good class |
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DarthPenguin
Pre-Black Belt
Joined: 03 Dec 2021
Posts: 886
Location: Glasgow, Scotland
Styles: Shotokan, Judo, BJJ
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| Posted: Thu May 04, 2023 2:34 am Post subject: |
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Wednesday 3 May
Lifting Session
Crazily busy week today so tried to get in a quick lunchtime session
Seated Overhead Press
20kg x 5
25kg x 5
32.5kg x 5
37.5kg x 5
42.5kg x 5
32.5kg x 5
Truncated this a little as was short on time
Gorilla Row (total reps = L + R)
24kg x 16
24kg x 16
24kg x 16
These still feel good though the handle on my kb's are really thick. Thinking of picking up some 28's but ideally with a narrower handle
Goblet Squat
20kg x 10
20kg x 10
20kg x 10
These felt smooth and really easy (which is good!)
Band assisted rack chins
5reps
5reps
6reps
all with purple band which is between 18-30kg of tension. Didnt ever stretch it anywhere near the max so was a minimal help at bottom of rep which was good. Also did a few reps of pull up grip (5) to see if that was the same
Want to add this exercise in a lot more going forwards as need to do more vertical pulling like chins. Saw this setup idea online and managed it (just) in my squat rack: bar on top peg, me hanging from it with band, legs lifted up onto bench. Need to do that of i would be on the floor for a lot of the rep otherwise, the legs on bench thing reduces the height needed a lot! |
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bushido_man96
KF Sensei
Joined: 31 Mar 2006
Posts: 30188
Location: Hays, KS
Styles: Taekwondo, Combat Hapkido, Aikido, GRACIE, Police Krav Maga, SPEAR
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