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DarthPenguin
Pre-Black Belt
Joined: 03 Dec 2021
Posts: 883
Location: Glasgow, Scotland
Styles: Shotokan, Judo, BJJ
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 Posted: Thu May 25, 2023 2:44 am Post subject: |
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Wednesday 24 May
Karate Session
Warm ups
Same as per usual
Kihon
We did this slightly differently to usual - less combinations but with more emphasis on the shoulder and hip movement for the single techniques. Felt useful.
Foe the kicks my hips appear to gradually be loosening again so i am feeling mawashi geri and yoko geri kekomi less uncomfortable in the hip (mawashi geri was actually hurting a while ago). Soon i should be able to start increasing the height again 
Kata
Multiple run throughs of Tekki Shodan. Also ran through heian Godan and Sandan plus Heian Shodan in Ura which was interesting
Kumite
Practicing some jiyu ippon kumite drills. Was useful practice. Initially stated attacks then unstated.
Finished with some more kata
Overall good class. Also got confirmation that i will be grading again next mth (in about 3wks) |
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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: 883
Location: Glasgow, Scotland
Styles: Shotokan, Judo, BJJ
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| Posted: Fri May 26, 2023 3:26 am Post subject: |
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| bushido_man96 wrote: |
| Good luck with your upcoming test! |
Thanks! Think it is in a slightly different location this time but fingers crossed it will all be fine. I try to take the view that all i can control is do my best on the day. Worst case i get direct feedback from an 8th dan on what i need to improve on! |
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DarthPenguin
Pre-Black Belt
Joined: 03 Dec 2021
Posts: 883
Location: Glasgow, Scotland
Styles: Shotokan, Judo, BJJ
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| Posted: Tue May 30, 2023 2:49 am Post subject: |
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Saturday 27 May
Lifting Session
Back Squat
20kg x 5
40kg x 5
60kg x 3
72.5kg x 5
80kg x 5
90kg x 5
72.5kg x 5
Left knee started to feel a little funny after first backing off set so decided to call it there. Had got main weights done already and no sense risking an injury for additional volume
Standing single arm kb press (total reps = L+R)
20kg x 12
20kg x 12
20kg x 12
Was happy with these as they felt very strict with both arms
KG Swing
24kg x 15
24kg x 15
24kg x 15
These felt smooth and easy. Could have done more reps i think but wanted to stick to the program. Think i will invest in a pair of 28kg ones soon
Rack chins
6 reps
6 reps
6 reps
6 reps
6 reps
These are gradually increasing nicely and i don't feel like the band is being used much (which is good). Will work up to sets of 10 and then reduce band in case it is doing more than i realise!
Banded triceps pushdowns
11 reps
11 reps
11 reps
11 reps
11 reps
used same band as for the rack chins. Quite liking how this feels
Total poundage : 6580 kg
time : 35min
density : 188 kg/min |
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DarthPenguin
Pre-Black Belt
Joined: 03 Dec 2021
Posts: 883
Location: Glasgow, Scotland
Styles: Shotokan, Judo, BJJ
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| Posted: Wed May 31, 2023 4:45 am Post subject: |
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Tuesday 30 May
Lifting Session
Bench Press
20kg x 5
40kg x 5
47.5kg x 5
55kg x 5
62.5kg x 5
47.5kg x 5
47.5kg x 5
KB Swing
24kg x 16
24kg x 16
24kg x 16
24kg x 16
24kg x 16
24kg x 16
24kg x 16
These felt smooth still. Will likely order a 28kg soon to continue progression. Really focusing on hip explosion with these.
Rack Chins (with purple band)
6reps
6reps
6reps
6reps
6reps
6reps
Final reps of last two sets were tough but numbers are increasing nicely. Some of the improvements are due to neater form i think
Triceps banded pushdowns
25kg x 11
25kg x 11
25kg x 11
25kg x 11
25kg x 11
25kg x 11
these feel good still
total poundage lifted : 8638 kg
time taken : 43 min
density : 200.9 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: 883
Location: Glasgow, Scotland
Styles: Shotokan, Judo, BJJ
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| Posted: Fri Jun 02, 2023 3:25 am Post subject: |
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| bushido_man96 wrote: |
| Questions on your squat; are you keeping your knees shoved out, and are you making sure that you aren't causing some knee slide in the bottom by "bouncing?" |
Am making a conscious effort to push knees out so i don't think it is that. Think i am being relatively smooth and not bouncing but it can be hard to tell sometimes - i might take a video and watch it back.
Am also hoping it was just a one off as haven't had it on other sessions - better to be safe than sorry though! |
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DarthPenguin
Pre-Black Belt
Joined: 03 Dec 2021
Posts: 883
Location: Glasgow, Scotland
Styles: Shotokan, Judo, BJJ
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| Posted: Fri Jun 02, 2023 3:28 am Post subject: |
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Wednesday 31 May
Karate Session
Warm ups
Usual Warm ups
Kihon
Usual grading required kihon. My hips are really feeling so much better on the kicks. I'm wondering if it is the higher rep kb swings i have been doing a few times a week that have helped - i have been focusing on hip explosion with them and things aren't feeling as tight (in a good way!)
Kata
Ran through Heian Yondan, Heian Godan Heian Shodan and Tekki Shodan. All seemed ok. Only comment was to slightly narrow my kiba-dachi stance which i will try to do going forwards
Kumite
Ran through the grading required ippon kumite with one of the 3rd Dans. All seemed to go fine.
Got good feedback from the instructor at the end that he had basically made a point of giving me all my grading required items and that they all looked fine so should be good to go for in a fortnight |
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DarthPenguin
Pre-Black Belt
Joined: 03 Dec 2021
Posts: 883
Location: Glasgow, Scotland
Styles: Shotokan, Judo, BJJ
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| Posted: Mon Jun 05, 2023 8:08 am Post subject: |
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Saturday 3rd June
Lifting Session
Trap Bar Deadlift
70kg x 5
80kg x 5
90kg x 5
102.5kg x 5
117.5kg x 5
Bench Press
50kg x 10
50kg x 10
50kg x 10
50kg x 10
50kg x 10
Rack Chins
7 reps
6 reps
6 reps
6 reps
6 reps
6 reps
Triceps Banded Pushdowns
25kg x 12
25kg x 12
25kg x 12
25kg x 12
25kg x 12
25kg x 12
Rear delt banded pull apart
12.5kg x 10
12.5kg x 10
12.5kg x 10
New exercise this one. Holding a band with arms straight out in front and pulling each arm out to side, straight arm, like with a rear delt raise
total poundage : 9375 kg
time taken : 39min
density : 240.4 kg/min |
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DarthPenguin
Pre-Black Belt
Joined: 03 Dec 2021
Posts: 883
Location: Glasgow, Scotland
Styles: Shotokan, Judo, BJJ
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| Posted: Thu Jun 08, 2023 7:27 am Post subject: |
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Tuesday 6 June
Lifting 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
32.5kg x 5
32.5kg x 5
KB swings
24kg x 16
24kg x 16
24kg x 16
24kg x 16
24kg x 16
24kg x 16
24kg x 16
24kg x 16
Rack chins
7 reps
7 reps
6 reps
going to video my form on these and double check. Felt like i might have been slightly too horizontal for final few reps
Triceps banded pushdowns
25kg x 13 reps
25kg x 13 reps
25kg x 13 reps
rear delt banded pull apart
12.5kg x 10
12.5kg x 10
12.5kg x 10
12.5kg x 10 |
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