DarthPenguins Training log of an unfit person!

DarthPenguin · Pre-Black Belt

Saturday 23 March

BJJ Session

Good session. Initially went over the Torreando pass then worked on retaining guard when being passed using that: going towards the overall philosophy of get something in the way!

Then worked some open guard, transitioning between some guards while opponent was working to pass.

Did some positional sparring too : top person working to pass, bottom to retain guard or if possible sweep.

Did several rounds which were good

DarthPenguin · Pre-Black Belt

Tuesday 26th March

Lifting Session

Seated Barbell overhead press

20kg x 5
25kg x 5
35kg x 5
40kg x 5
47.5kg x 10

Zercher squat (superset with dips and one hand cable row for a tri set)

55kg x 5
55kg x 5
55kg x 5

Dips (with 20kg band as accomodating resistance)

3 reps
3 reps
3 reps

One hand cable row (Reps = L + R)

35kg x 24
35kg x 24
35kg x 24

Triceps pushdown straight bar (superset with biceps curls)

50kg x 8
50kg x 8
50kg x 8

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

25kg x 18
25kg x 18
25kg x 18

DarthPenguin · Pre-Black Belt

Thursday 28 March

Lifting Session

Squat

20kg x 5
40kg x 5
62.5kg x 5
72.5kg x 5
80kg x 10

Pull up using band for accomodating resistance (20kg) superset with cable flyes

3 reps
3 reps
3 reps

Cable flyes

15kg x 12
15kg x 12
15kg x 12

Dips using 20kg band for accommodating resistance superset with heavy barbell curls

3 reps
3 reps
3 reps

Biceps barbell curl
40kg x 2
40kg x 3
40kg x 3

DarthPenguin · Pre-Black Belt

Saturday 30 March

BJJ Session

Session covered how to escape from a straight footlock. Firstly we drilled applying the footlock to a grounded opponent from a standing guard pass position. Key details to tighten it up for me were to make sure i put the locking foot on the floor, under me and to post my head onto the floor (not taking my bodyweight) and look up and away when applying the lock. Comes on a lot lot tighter.

Then drilled a sequence for escape from the position: clear the foot on hip, stuff it under us, come up to combat base and then either a pass smashing the legs together or a quick step round to knee on belly on other side, depending on the opponents knee frame

DarthPenguin · Pre-Black Belt

Tuesday 2nd April

Lifting Session

Trap Bar Deadlift

70kg x 5
80kg x 5
95kg x 3
110kg x 3
125kg x 10

Incline Barbell bench press (tri-set with seated machine one hand row and wide grip straight arm pulldowns)

42.5kg x 10
42.5kg x 10
42.5kg x 10

Seated machine row one hand (Reps = total of L+R

50kg x 22
50kg x 22
50kg x 22

Straight arm wide grip pulldown

40kg x 11
40kg x 11
40kg x 11

Triceps rope pushdowns

45kg x 8
40kg x 4
35kg x 4
30kg x 4
25kg x 8

Had to finish quickly so did something i never usually do and did a dropset here!

DarthPenguin · Pre-Black Belt

Saturday 6 April

Lifting Session

had to cur this one very short due to family commitments, but managed to do planned main llift

Bench Press

20kg x 5
40kg x 5
57.5kg x 3
65kg x 3
72.5kg x 8

DarthPenguin · Pre-Black Belt

Tuesday 9 April

Lifting Session

Squat

20kg x 5
40kg x 5
67.5kg x 3
77.5kg x 3
85kg x 8

Assisted band pull up (band is 20kg) superset with cable flyes

3 reps
3 reps
3 reps
3 reps

Cable flyes (weight is per hand)

15kg x 15
15kg x 15
15kg x 15
15kg x 15

Band assisted dips (20kg band) superset with heavy barbell curls using oly bar

3 reps
3 reps
3 reps

Bicep curls

40kg x 3
40kg x 3
40kg x 3

Single arm reverse triceps pushdown (reps are total L+R)

15kg x 20
15kg x 20
15kg x 20

Kettlebell swings

28kg x 10
28kg x 10
28kg x 10

DarthPenguin · Pre-Black Belt

Wednesday 10 April

Karate Session

Was a small class today so lots of detailed focus on kata (was just me, the CI, other 3rd dan instructor and another black belt)

Warm up then went straight into kata. Did every one from kihon kata until Bassai Dai.

Lots of good pointers for tiny things that would otherwise not easily be noticed (eg at one spot in bassai dai my left foot was slightly slanted when should be straight so there was a small gap of about 0.5" between my big toes etc. The sort of thing a grading examiner sees but which is hard for the class instructor to spot with many people around

DarthPenguin · Pre-Black Belt

Thursday 11 April

Judo session

First judo session in years! Have wanted to get along and learn it properly but has been really difficult to get the kids to co-operate and sleep themselves!

They are fine with it now so i should be able to make it once a week, which while not ideal is still a lot better than nothing.

Really good class. Did warm ups then firstly worked on footwork going down the mat and sweeping partner. did this for 2 different footsweeps and then for osoto gari footwork.

then practiced some uchi-komi for a forward throw of our choice. I don't know enough so i did the seio-nage i know which is apparently moroto seio nage. Got good feedback on that though

then did some drills of 'normal' seio nage so they showed me how to grip properly for it and then we practiced throwing against resistance with another person standing behind and holding uke's belt

Then practiced steps into seio nage with opponent stepping forwards.

Went onto some newaza and got shown a turnover which was nice using a kimura grip. Did a few rounds of newaza sparring

Finished with several rounds of tachwiaza. Had one very helpful black belt show me some useful pointers on footwork and kuzushi for osoto gari to get it to work (plus he showed me why you shouldn't spam it by demonstrating some counters!). Had a few other rounds and got reliably thrown (as expected) but was pleased as i (luckily) managed to pull off a tai-otoshi on someone - likely due to the surprise as they didn't know i knew it!

Excellent class and looking forward to next week already

bushido_man96 · KF Sensei

It's great to hear about the Judo class, DP. Happy for you. I know I look forward to my one Aikido class per week. It's inserted a freshness to my training that I haven't experienced in years.
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