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DarthPenguin
Pre-Black Belt
Joined: 03 Dec 2021
Posts: 896
Location: Glasgow, Scotland
Styles: Shotokan, Judo, BJJ
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Posted: Thu Jul 28, 2022 8:06 am Post subject: |
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Wednesday 27th July
Karate Session
Another quite quiet class tonight due to summer holidays etc (which is good for me to improve!). The black belts i usually spar with were not here tonight so less kumite but good to work on other things
Warm ups
A little more stretching than usual which was good. I want to get my flexibility back to closer to what it used to be (used to be able to comfortably kick a few inches above my head height but now struggle to get to my chin!). Have been rereading my copy of Stretching Scientifically and will try to put it into action
Kihon
More repetitions of each technique that usual which was good
Kata
Multiple reps of kata. Didn't get the same issues called out which was a positive (or they are so bad they are a lost cause!!)
Combinations
The sensei showed some new combinations of strikes with hand and feet and we drilled these for a while. I enjoyed these and could feel that my kicks are beginning to get slightly higher and smoother again
1 step kumite
practiced a little one step kumite for grading purposes and then some semi free sparring with unannounced attacks.
Overall a good class |
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DarthPenguin
Pre-Black Belt
Joined: 03 Dec 2021
Posts: 896
Location: Glasgow, Scotland
Styles: Shotokan, Judo, BJJ
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Posted: Fri Jul 29, 2022 3:22 am Post subject: |
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Thursday 28th July
Weights Session
Felt a bit week going in today. Don't think my eating has been great today but have been busy with work. finished full workout though so can live with it! Am debating starting to track time taken too. I have the workout planned out in advance and a spreadsheet that calculates my estimated 1RM over time and works out required numbers for the '+' sets to keep progressing. Am thinking that adding a measure of density (tonnage / time) might be useful to track progress too. Need to think of a good way of integrating that with the differing length workouts on the 5+. 3+ and 1+ weeks
Bench Press
20kg x 10
40kg x 5
50kg x 3
57.5kg x 5
67.5kg x 5
77.5kg x 6
performance on final set wasn't great but managed the 5+ so can live with it
Seated Overhead Press (barbell) - low weights for volume
25kg x 10
25kg x 10
25kg x 10
These were lighter but trying to stick to approx 50% of training max for these.
Barbell Row - no belt
62.5kg x 10
62.5kg x 10
62.5kg x 10
Neutral Grip Bench lockout / KB Hammer Curl superset
Lockout
62.5kg x 10
62.5kg x 10
62.5kg x 10
KB hammer curl
24kg x 8
24kg x 8
24kg x 8
For all exercises after the bench press i used 50sec rest between sets. For the superset it was 50sec between each pairing
Total workout time : 38min 30sec |
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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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Posted: Fri Jul 29, 2022 7:40 pm Post subject: |
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You could increase the density of the training, but first you should consider what your goals actually are, and determine if that is the variable to change or not. Very early on in structured strength training, not many variables need to change except load.
Are you using a particular program? _________________ www.haysgym.com
http://www.sunyis.com/
www.aikidoofnorthwestkansas.com |
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DarthPenguin
Pre-Black Belt
Joined: 03 Dec 2021
Posts: 896
Location: Glasgow, Scotland
Styles: Shotokan, Judo, BJJ
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Posted: Sun Aug 07, 2022 4:22 pm Post subject: |
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Monday 1st August
Weights Session
Deadlift
70kg x 5
80kg x 5
95kg x 5
110kg x 5
122.5kg x 5
Squat
47.5kg x 10
47.5kg x 10
47.5kg x 10
Fat DB Lateral Raise (supersetted with the squats)
5kg x 12
5kg x 12
5kg x 12
KB Triceps Kickbacks (supersetted with the leg raises)
4kg x 10
4kg x 10
4kg x 10
Lying leg raises
12rep
12rep
12rep
Tried the triceps kickbacks as it is an exercise i don't usually do and had read an article listing the benefits of doing them with kb's. Felt ok so may keep doing |
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DarthPenguin
Pre-Black Belt
Joined: 03 Dec 2021
Posts: 896
Location: Glasgow, Scotland
Styles: Shotokan, Judo, BJJ
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Posted: Sun Aug 07, 2022 4:26 pm Post subject: |
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Wednesday 3rd August
Karate Class
Warm ups
Kihon
These were pretty standard, and the same as usual
Kata
Ran through grading kata again multiple times. Seems to be getting more automatic which is good
Kumite
Lots of rounds of sparring here. Went well. I was paired up with a shodan and a 1st kyu sitting shodan in a fortnight and we took turns with each other for multiple rounds. Good feedback from the session especially when sparring the 1st Kyu as the Instructor was getting frustrated at him not being able to land anything. Have been feeling that my timing for stand up sparring is gradually coming back and this felt like it is beginning to get there (slowly but slowly!) |
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DarthPenguin
Pre-Black Belt
Joined: 03 Dec 2021
Posts: 896
Location: Glasgow, Scotland
Styles: Shotokan, Judo, BJJ
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Posted: Sun Aug 07, 2022 4:30 pm Post subject: |
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Thursday 4th August
Weights Session
Seated Overhead Barbell Press
20kg x 8
25kg x 5
30kg x 3
35kg x 5
40kg x 5
45kg x 8
These felt ok, though i think it is my triceps giving out first not my shoulders on these. Will take a look at this over next few weeks and see if i need to add more triceps work
Bench press (lighter for higher reps)
47.5kg x 10
47.5kg x 10
47.5kg x 10
KB one arm row (supersetted with bench press)
24kg x 10
24kg x 10
24kg x 10
Wrist Roller
3.75kg x 4
3.75kg x 4
3.75kg x 4
I have an ironmind wrist roller (shaped like a large yo-yo) and going to start using it again at every session. Each rep is concentric only and let the weight roll down for the negative bit. Using bith forwards and backwards. Plan is to get to sets of 10 and then increase weight, drop reps and work back uo |
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DarthPenguin
Pre-Black Belt
Joined: 03 Dec 2021
Posts: 896
Location: Glasgow, Scotland
Styles: Shotokan, Judo, BJJ
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Posted: Sun Aug 07, 2022 4:31 pm Post subject: |
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Friday 5th August
BJJ Session
Warm ups
Techniques for the day :
Worked the scissor sweep, some variations for when opponent counters and the reverse scissor sweep (which i have always loved)
Few rounds positional sparring followed by a few rounds of rolling |
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DarthPenguin
Pre-Black Belt
Joined: 03 Dec 2021
Posts: 896
Location: Glasgow, Scotland
Styles: Shotokan, Judo, BJJ
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Posted: Sun Aug 07, 2022 4:34 pm Post subject: |
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Saturday 6th August
weights session
Squats
20kg x 8
40kg x 5
50kg x 3
60kg x 5
70kg x 5
80kg x 9
Trap bar deadlift
75kg x 10
75kg x 10
75kg x 10
Front squat
40kg x 10
40kg x 10
These didn't feel great. Haven't done front squats for ages so called them here rather than chance an injury. Reflected on it later and worked out what the form issues were. A large part due to my grip being too narrow and feet too wide. Will adjust next time
Fat Grip bent over read delt raise
5kg x 12
5kg x 12
5kg x 12
Wrist roller
3.75kg x 6
3.75kg x 4
3.75kg x 4 |
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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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Posted: Tue Aug 09, 2022 5:29 pm Post subject: |
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Front squats can be extremely stressful on the knees, due to the vertical back angle and knees-forward position required to balance the weight in front of you. If you've got old, creaky knees, it may be best to avoid front squats and stick to back squatting. Low bar back squatting also puts much less stress on the knees than high bar back squatting. _________________ www.haysgym.com
http://www.sunyis.com/
www.aikidoofnorthwestkansas.com |
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DarthPenguin
Pre-Black Belt
Joined: 03 Dec 2021
Posts: 896
Location: Glasgow, Scotland
Styles: Shotokan, Judo, BJJ
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Posted: Mon Aug 15, 2022 3:50 am Post subject: |
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bushido_man96 wrote: |
Front squats can be extremely stressful on the knees, due to the vertical back angle and knees-forward position required to balance the weight in front of you. If you've got old, creaky knees, it may be best to avoid front squats and stick to back squatting. Low bar back squatting also puts much less stress on the knees than high bar back squatting. |
Yeah, i used to do them a lot and liked them which is why i am reticent to just jettison them straight away. I think it was a setup issue (when i thought about it later)/
Plan is to retry and see how it is with a light weight again. If feels like it is ok and just need to regrease the groove then that's good - if it feels like my knees just don't want to do it then i'll drop it.
Thanks for the suggestion though |
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