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ashworth
Brown Belt
Brown Belt

Joined: 13 Nov 2006
Posts: 707
Location: UK
Styles: Shotokan, IJR Karate, Iaido, Kobudo

PostPosted: Wed Mar 06, 2024 5:54 am    Post subject: Reply with quote

Good luck for the up-coming grading!!
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Ashley Aldworth

Train together, Learn together, Succeed together...
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DarthPenguin
Pre-Black Belt
Pre-Black Belt

Joined: 03 Dec 2021
Posts: 914
Location: Glasgow, Scotland
Styles: Shotokan, Judo, BJJ

PostPosted: Thu Mar 07, 2024 6:07 am    Post subject: Reply with quote

ashworth wrote:
Good luck for the up-coming grading!!


Thanks!
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DarthPenguin
Pre-Black Belt
Pre-Black Belt

Joined: 03 Dec 2021
Posts: 914
Location: Glasgow, Scotland
Styles: Shotokan, Judo, BJJ

PostPosted: Thu Mar 07, 2024 6:12 am    Post subject: Reply with quote

Wednesday 6 March

Karate Session

Usual warm ups then ran through grading required kihon.

Ran through all the Heian Kata and Bassai Dai several times. Got a couple of useful minor pointers to work on which helped - they were things i was deliberately doing and the CI suggested to do them slightly differently. He also suggested a slight change to my rhythm for a sequence in Bassai Dai and it seems a lot better already with that change!

Did several rounds of kumite: initial ones being 3 unannounced attacks to be countered and then a couple of rounds of jiyu kumite. Was a good session as we went a little harder with quite a bit more contact

Overall all good (i hope!) and just putting finishing touches to things pre grading
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DarthPenguin
Pre-Black Belt
Pre-Black Belt

Joined: 03 Dec 2021
Posts: 914
Location: Glasgow, Scotland
Styles: Shotokan, Judo, BJJ

PostPosted: Mon Mar 18, 2024 10:13 am    Post subject: Reply with quote

Quick update on grading : unfortunately my Gout flared up really badly in my right foot the day before the grading (it is a legacy of an old injury) so i couldn't sit it as i couldn't put any weight on my foot! Will sit it in June instead but that just means i will be even more prepared!
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bushido_man96
KF Sensei
KF Sensei

Joined: 31 Mar 2006
Posts: 30214
Location: Hays, KS
Styles: Taekwondo, Combat Hapkido, Aikido, GRACIE, Police Krav Maga, SPEAR

PostPosted: Wed Mar 20, 2024 3:30 pm    Post subject: Reply with quote

Boy, that's too bad DP. Hopefully it doesn't flare up when the next grading rolls around!
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DarthPenguin
Pre-Black Belt
Pre-Black Belt

Joined: 03 Dec 2021
Posts: 914
Location: Glasgow, Scotland
Styles: Shotokan, Judo, BJJ

PostPosted: Thu Mar 21, 2024 5:23 am    Post subject: Reply with quote

bushido_man96 wrote:
Boy, that's too bad DP. Hopefully it doesn't flare up when the next grading rolls around!


Thanks - should be ok (touch wood!). Hasn't flared up for a couple of years until now. Think i just got a little lax on my preventative things like not eating sugar, exercise 5 times a week, drink several litres or water a day etc. (they all work for me!) so it's my own fault!. On the plus side i will be extra prepared for the next one.

CI has started me on the 1st kyu syllabus for going for shodan anyway (started it last night) and informed me that i had better not miss June (so in the grand scheme of things won't make much of a difference tbh)
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DarthPenguin
Pre-Black Belt
Pre-Black Belt

Joined: 03 Dec 2021
Posts: 914
Location: Glasgow, Scotland
Styles: Shotokan, Judo, BJJ

PostPosted: Mon Mar 25, 2024 9:56 am    Post subject: Reply with quote

Thursday 7th March

Lifting Session

Seated Overhead Press

20kg x 5
30kg x 5
35kg x 3
40kg x 5
45kg x 3
50kg x 8

Zercher Squat

50kg x 3
50kg x 5
50kg x 5

One hand cable row (reps are total L+R)

35kg x 20
35kg x 20
35kg x 20

Hip Adductor cable exercise (reps are total L+R)

5kg x 20
5kg x 20
5kg x 20

Hip Adductor cable exercise (reps are total L+R)

5kg x 20
5kg x 20
5kg x 20

Single arm preacher cable curl (reps are total L+R)

20kg x 20
20kg x 20
20kg x 20
20kg x 20
20kg x 20

Triceps Pushdown w straight bar

45kg x 10
45kg x 10
45kg x 10
45kg x 10
45kg x 10

Added in the hip exercises as i was thinking strengthening that area may help me increase kick height again. Have also been doing some dynamic stretches every day and will see how they work out
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DarthPenguin
Pre-Black Belt
Pre-Black Belt

Joined: 03 Dec 2021
Posts: 914
Location: Glasgow, Scotland
Styles: Shotokan, Judo, BJJ

PostPosted: Mon Mar 25, 2024 9:59 am    Post subject: Reply with quote

Tuesday 19 March

Lifting Session

Trap Bar deadlift

70kg x 5
80kg x 5
90kg x 5
102.5kg x 5
117.5kg x 13

Was pleased with this one

Incline Bench Press (done as a tri set with next two exercises)

40kg x 10
40kg x 10
40kg x 10

Seated machine row (one hand) - reps are L+R

50kg x 20
50kg x 20
50kg x 20

Straight arm pulldown

40kg x 10
40kg x 10
40kg x 10

Triceps overhead cable extension

45kg x 10
45kg x 10

Biceps cable curl

45kg x 10
45kg x 10
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DarthPenguin
Pre-Black Belt
Pre-Black Belt

Joined: 03 Dec 2021
Posts: 914
Location: Glasgow, Scotland
Styles: Shotokan, Judo, BJJ

PostPosted: Mon Mar 25, 2024 10:01 am    Post subject: Reply with quote

Wednesday 20 March

Karate session

First session back post not being able to grade due to my foot. Was a good session. Lots of kata emphasis. Also began to work on the kihon that will be required when i go for my shodan grading (which will be after i pass the next one!)

Ran through all the katas from kihon kata to Bassai Dai (inclusive) several times.
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DarthPenguin
Pre-Black Belt
Pre-Black Belt

Joined: 03 Dec 2021
Posts: 914
Location: Glasgow, Scotland
Styles: Shotokan, Judo, BJJ

PostPosted: Mon Mar 25, 2024 10:05 am    Post subject: Reply with quote

Thursday 21 March

Lifting Session

Bench press

20kg x 5
40kg x 5
52.5kg x 5
60kg x 5
70kg x 10

Band Assisted wide grip pull ups (used 20kg band)

3 reps
3 reps
3 reps

Was please with these as i am crap at pull ups and did every rep from full hang. Want to get these up!

Zercher squat (superset with the pull ups)

50kg x 6
50kg x 6
50kg x 6
50kg x 6

These feel good. Think i can start to go up in weight now: was taking a while to get used to the form first

Single arm cable preacher curl (reps = l+R)

25kg x 16
25kg x 16
25kg x 16

pleased with these too as 25kg per arm for reps is more than i would have thought i could do a while ago!

Triceps rope pushdown (superset with the above)

45kg x 10
45kg x 10
45kg x 10
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