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DarthPenguin
Pre-Black Belt
Joined: 03 Dec 2021
Posts: 978
Location: Glasgow, Scotland
Styles: Shotokan, Judo, BJJ
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Posted: Wed Jul 06, 2022 6:18 am Post subject: |
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sensei8 wrote: |
Soon, you're going to have to change the title of this thread to...
DarthPenguins Training log of a FIT person!
Keep up the great workouts!!
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Haha eventually! Though fitness is relative. In my head it is always a goal that is to be strived for as can always be 'fitter'.
More likely future title is ".. log an almost FIT person" |
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DarthPenguin
Pre-Black Belt
Joined: 03 Dec 2021
Posts: 978
Location: Glasgow, Scotland
Styles: Shotokan, Judo, BJJ
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Posted: Fri Jul 08, 2022 5:24 am Post subject: |
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Wednesday 6th July
Karate Session
Very small class tonight (5 people) though from a purely selfish point of view this is good for me as means plenty of attention and suggestions to fix my numerous technical faults!!
Warm up
Kihon
this was modified slightly and some different techniques shown that aren't normally covered
Kata
Worked through Heian Sandan a few times with some useful pointers. Thankfully the suggestions were to do things differently that i had been deliberately doing in the manner i was doing them ,due to a misunderstanding on my part, so should be straightforwrd to rectify
We also did a pseudo kata made up of shutp uke and spearhand strike (i have totally forgotten the correct name for this!). Followed the embusen for Heian Shodan but with the techniques replaced with almost all shuto uke. Was good practice for the technique
Kumite
Worked some ippon kumite as practice for grading in September and then did some free sparring. As usual i was paired with one of the black belts as he is the closest in size to me
Drills
We also did some additional drills for responding to an opponent punching you, using footwork, shuto uke and a strike/throw etc. Was good though i was told that i parry the shuto too much and i should 'prepare and strike with it' instead to hurt the opponents punching arm. I will try to do this in the future but i think until my hand speed improves to the level where i can doge punch, do a preparation and then strike with the block i will likely still parry in sparring etc as i can manage that fine with shuto. Issue is purely lack of skill on my part though so i will work on fixing it! |
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DarthPenguin
Pre-Black Belt
Joined: 03 Dec 2021
Posts: 978
Location: Glasgow, Scotland
Styles: Shotokan, Judo, BJJ
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Posted: Fri Jul 08, 2022 5:28 am Post subject: |
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Thursday 7th July
Weights session
Seated overhead barbell press (no back support)
20kg x 8
25kg x 5
30kg x 5
35kg x 3
40kg x 3
45kg x 10
Barbell bench press (part of superset and lighter for volume)
45kg x 10
45kg x 10
45kg x 10
45kg x 10
One arm KB row from 3 point stance (reps are per arm)
24kg x 10
24kg x 10
24kg x 10
24kg x 10
The grip on my 24kg kb's is actually really thick - it is about the same as the thickness of my fat gripz originals so this is also a good grip exercise. will keep adding these in. When i work up to 5 x 20 per hand i will get some 28kg kb's!
(new exercise) eccentric accentuated bb curl
Straight olympic barbell (20kg)
20 second negative from top of curl
10 reps
20 second negative from top of curl
I don't usually use long negatives but i had read about this exercise in an article and was curious. Will try it for a few weeks and see if i notice any improvements
Last edited by DarthPenguin on Mon Jul 11, 2022 8:59 am; edited 1 time in total |
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DarthPenguin
Pre-Black Belt
Joined: 03 Dec 2021
Posts: 978
Location: Glasgow, Scotland
Styles: Shotokan, Judo, BJJ
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Posted: Mon Jul 11, 2022 8:58 am Post subject: |
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Sunday 10th July
Weight Session
Pushed from Saturday due to some family events
Squats
20kg x 10
40kg x 5
50kg x 5
62.5kg x 3
70kg x 3
80kg x 8
These felt good. It was unusually warm today for Scotland and i had been working in the garden quite a bit too so i was pleased with how these felt. Strength is slowly coming back up and depth is good still
Superset :
KB one hand cleans (reps are per hand. both left and right done) supersetted with close angled grip bench press. I have a football bar/multipress bar with slanted innermost handles
close slanted grip bench
50kg x 10
50kg x 10
50kg x 10
50kg x 10
KB one handed clean
20kg x 5
20kg x 5
20kg x 5
20kg x 5
these felt good. Could likely do heavier but was focusing on good explosive reps and a short rest time between rounds so it was good.
Kihon
100 x straight punches from horse stance
Added these in to get a little more done but it was boiling so i decided to stop there as main lift done |
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DarthPenguin
Pre-Black Belt
Joined: 03 Dec 2021
Posts: 978
Location: Glasgow, Scotland
Styles: Shotokan, Judo, BJJ
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Posted: Thu Jul 14, 2022 3:08 am Post subject: |
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Wednesday 13th July
Karate Session
Was a really small class again this week. Only 5 of us with that being one 3rd dan, one 1st dan, one first kyu, one 6th kyu and me at 7th. As before this is good for me personally as get a lot of chance to iron out issues in kata plus we usually do some more unusual stuff.
Warm ups
usual warm up and stretching
Kihon
Performed usual grade specific kihon but with more reps
Kata
Started on kata quite early in the class. instructor was just having us out in groups of 1 or 2 to practice our grade kata. Got some useful pointers on Heian Sandan to work on and worked on them throughout the session. They were specific fixes that seemed (relatively) straightforward to implement
pad work / kumite drills
We did few extra things this week. We practiced front leg mawashi geri and ura mawashi geri. initially working way down the hall, 'shifting' into the kick (bad wording for a quick transference of feet into kicking position eg left leg kick, shoft right foot in to where left foot was quickly while chambering left leg kick.). I used to do this all the time in a previous style and it came quite naturally, though my flexibility is nowhere near what it used to be, particularly in my right hip.
Then practiced the kicks to pads and opponents chest. Followed by a few rounds of sparring. I did most of my rounds with the 1st dan.
Kata again
We went back to kata and i got to check if i was beginning to omplement the changes from earlier in class. Comments were generally on other things but the instructor did mention he could see i was doing the bits he had mentioned which is good |
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DarthPenguin
Pre-Black Belt
Joined: 03 Dec 2021
Posts: 978
Location: Glasgow, Scotland
Styles: Shotokan, Judo, BJJ
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Posted: Mon Jul 18, 2022 7:33 am Post subject: |
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Thursday 14th July
Weights session
Bench press
20kg x 10
40kg x 5
50kg x 3
65kg x 5
75kg x 3
82.5kg x 3
barbell row (no belt)
60kg x 10
60kg x 10
60kg x 10
60kg x 10
60kg x 10
KB Hammer Curl
20kg x 10
20kg x 10
20kg x 10
20kg x 10
20kg x 10 |
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DarthPenguin
Pre-Black Belt
Joined: 03 Dec 2021
Posts: 978
Location: Glasgow, Scotland
Styles: Shotokan, Judo, BJJ
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Posted: Mon Jul 18, 2022 7:36 am Post subject: |
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Saturday 16th July
Weights Session
Deadlift
70kg x 5
80kg x 3
90kg x 3
105kg x 5
120kg x 3
132.5kg x 3
Squat
45kg x 10
45kg x 10
45kg x 10
45kg x 10
45kg x 10
Fat Grip DB lateral raise (supersetted with squats)
5kg x 10
5kg x 10
5kg x 10
5kg x 10
5kg x 10
KB Pistol Curl
8kg x 10
8kg x 10
tried these as a new exercise but didn't really like how they felt on my left wrist (have injured it before) so i doubt i will do these again
This was an extremely warm evening (for Scotland!) at 24C so i tried to be sensible and called it here. Was pleased as kept up a good tempo throughout |
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DarthPenguin
Pre-Black Belt
Joined: 03 Dec 2021
Posts: 978
Location: Glasgow, Scotland
Styles: Shotokan, Judo, BJJ
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Posted: Thu Jul 21, 2022 4:29 am Post subject: |
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Tuesday 19th July
Weights Session
This was incredibly warm for Scotland - temperature was 32C so decided i would do main lift and get out as didn't want to make myself ill!
Seated Barbell Overhead Press
20kg x 8
25kg x 5
30kg x 5
37.5kg x 5
42.4kg x 3
47.5kg x 6
Final set was less reps than i was hoping for but still more than the 1+ programmed in. Am going to put it down to the heat.
Decided to do one more exercise to try it (and as i felt bad about only doing one thing!)
Straight Arm pulldown
25kg x 10
25kg x 10
25kg x 10
This felt decent to do. Cable machine needs oiled/WD40 but that was fine as it means i can use less weight effectively! |
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DarthPenguin
Pre-Black Belt
Joined: 03 Dec 2021
Posts: 978
Location: Glasgow, Scotland
Styles: Shotokan, Judo, BJJ
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Posted: Thu Jul 21, 2022 4:32 am Post subject: |
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Wednesday 20th July
Karate Session
Warm ups
Kihon
Same as usual but also added in ushiro geri which is one of my favourite kicks for soarring so was good to get some more reps in
Kata
Multiple rounds of kata. All doing Heian Sandan. Am happy now that i have the flow and just need to work on the techniques being sharp.
Kumite
Loads of rounds of this
Started with 3 unannounced strikes, any limb, taking 3 goes each. Then moved onto free sparring. Was paired up with 1st kyu, 1st Dan and 2nd Dan. Seemed to go well too
Kata
Couple more rounds of heian sandan at the end. i quite like the additional practice when fatigued at the end of class. |
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DarthPenguin
Pre-Black Belt
Joined: 03 Dec 2021
Posts: 978
Location: Glasgow, Scotland
Styles: Shotokan, Judo, BJJ
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Posted: Mon Jul 25, 2022 4:46 am Post subject: |
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Thursday 21st July
Weights Session
Squat
20kg x 10
40kg x 5
50kg x 3
60kg x 3
67.5kg x 5
75kg x 3
85kg x 6
These felt good. Could have possibly squeezed out one / two more if i really pushed it but the risk seemed more than the gain. I had planned for 4 as it was the 1+ set so happy to call it at 6
Trap Bar Deadlift
72.5kg x 10
72.5kg x 10
72.5kg x 10
Neutral Grip Bench lockout
60kg x 10
60kg x 10
60kg x 10
another new exercise. will keep this going forwards. Have been trying out a few new exercises in last couple of weeks to potentially add into plan going forward as i think it needs slightly rejigged |
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