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blinki's log

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Re: blinki's log

Postby blinki » Thu Apr 23, 2015 5:11 pm

21st April

2hrs TKD

Progressions into flying side kicks
I did a very pretty break over 3 pads

Breaking style punches and back fists

lots of stretching

Dunno what has got into instructor just now, sudden jumping related obsessions. I took it pretty easy except for the break




22nd April

Front squat: 20kg x10 40kg x5 50kg x5 60kg x3 65kg 3x5

Strict Shurgs: 60kg x10 80kg 4x10

dead bugs, face pulls, suitcase holds


Back course folks got in touch and it isn't quite as the doctor described it. 2 'exercise classes' and 1 lecture per week. Total of 4 weeks of 3 evenings plus 2 Saturdays. Can't really see time for that happening without practically giving up training for a month. I've done loads of physio and I'm probably going to be much stronger/fitter/more flexible than most of the others so the classes could be a bit pointless. Part of me thinks it'd be silly to go, part thinks silly not to. Postponed it to next intake t give me time to decided.
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Re: blinki's log

Postby blinki » Mon May 25, 2015 8:00 am

23rd April

1.5hrs TKD

technique work

Pad work: front kick holds, front kicks for speed, side kick holds, pushing front kick into spinning back kick

3 step sparring




25th April

3hrs TKD seminar

semi-contact practice

long discussion of sine wave in turns

back kicks with someone coming towards you


Was really good. Only led by 4th degree black belts which is normal instructor but 12 other black belts attended. Our's are all pretty busy so don't often get to train with folk more senior, learn lots of little bits from them





26th April

Bench: 20kg x10 40kg x5 60kg x5 6kg x3 72.5kg 5x5

Pull down: 35kg x10 45kg x10 55kg 3x10

Really tired, doing more would have been counter productive





28th April

2hrs TKD

Kick combos pad work, including some jumping reverse turning kicks

Sparring semi contact drills

Free sparring

Patterns
had some weird mixing of patterns going on cause I didn't start from white belt so got confused

Long stretch
so, so close to being able to do box splits





29th April


Bench: 20kg x10 40kg x5 60kg x5 65kg x3 70kg x3 75kg 3x5 70kg x5 60kg x5

DB row: 20kg x8 30kg x5 36kg x5 40kg x7

Incline cable flies: 20kg x10 25kg x10 30kg 3x10

Neutral chins: 3x5

rotator cuff thingys and tris




30th April

2hrs TKD





2nd May

Front squat: 20kg x10 40kg x5 50kg x5 60kg x3 67.5kg 3x5

Leg press: 90kg x5 140kg x5 180kg x5 220kg x 5, 8, 8

Face pulls, pallof press, hanging leg raises


Done cutting, will maintain 68ish for now. It's magically how much stronger I feel with a few 100 kcal more
Last edited by blinki on Mon May 25, 2015 8:07 am, edited 1 time in total.
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Re: blinki's log

Postby blinki » Mon May 25, 2015 8:04 am

3rd May

Bench: 20kg 2x10 40kg x5 60kg x5 67.5kg x5 75kg 2x5 60kg 2x8

Pull down: 40kg x5 50kg x5 65kg x5 75kg x5

Cable row: 55kg 3x10

Horizontal ball throw: 8kg 3x6

curls and rotator

more of a than diagnostic than training session. I was conflating different bar path with bad. Narrow grip has made the backwards higher up, that's fine but being all but locked out before backwards isn't. Bad bar path seems to be almost only ever happening on last reps (looking back over a few videos) so is more to do with shoulder being too weak to keep technique.






5th May

2hrs TKD

lots of kicking with eyes closed
I didn't get it at the time cause for all his niceness instructor isn't always the most articulate but there's something interesting there on focusing on a target and keeping other foot still

Patterns
few times through red tag and what I know of red belt ones





5th May


OHP: 20kg 2x5 30kg x5 35kg x5 40kg x5 45kg x5 47.5kg x5 50kg x4 47.5kg x4
4RM was 55kg so not entirely awful but on second 47 felt like 4RM too so power is going quickly, more of a strength/endurance training needed, probably time for back to juggernaut

DB row: 22kg x5 28kg x5 36kg x5 42kg x6

Incline cable flies: 20kg x10 30kg 3x8

Supinated pull downs: 55kg x10 65kg 3x8

Tris, bis, rotator




7th May

2hrs TKD

warm up

'blind' pad work

'blind' sparring
I laughed when instructor said it, it was as bad an idea as it sounds. I accidentally ended up sparring with another 'blind' person whilst our partners didn't know if they should tell us, I scared a white belt and kick someone hard in the face.

Patterns
added a few movements red belt one



9th May

Front squat: 20kg x5 40kg x5 60kg x5 65kg x3 70kg 3x5

Leg press: 80kg x5 160kg x5 200kg x5 230kg x5
knee felt funny so stopped, nothing serious

deadbugs, suitcase holds and depth jumps

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Re: blinki's log

Postby blinki » Mon May 25, 2015 8:06 am

10th May

Bench: 20kg x10 40kg x5 50kg x5 55kg 10x5
60s rest

Pull down: 40kg x5 55kg x5 67kg x5 77kg x5
Getting close to the point of needing someone to help me get the weight down to sitting height, don't understand why all pull downs are designed for giants,

Incline cable fly: 20kg x8 25kg x8 30kg 3x8

Cable row: 55kg 3x10

rotator and tris





12th May

2hrs TKD

don't really remember, lot of the 'blind' padwork
dunno why instructor is suddenly obsessed

learned the last few moves of my pattern





13th May

OHP: 20kg x10 30kg x5 32.5kg 10x5

DB row: 18kg x5 30kg x5 36kg x5 40kg 2x5

tris, pallof, rotator, face pulls





14th May

2hr TKD

warm up with partnered stretching

pad work, lots of hand combos, elbow strikes, knee strikes, tornado kicks

Sparring, hands only then feet only

OHP felt easy the other day but shoulders were tried today, like holding the pads up I had serious burn. Think rotator stuff on OHP day might be too much
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Re: blinki's log

Postby blinki » Mon May 25, 2015 8:10 am

17th May

Front squat: 20kg x10 40kg x5 60kg x5 67.5kg x5 72.5kg 3x5

Box jumps: 23.5 x5 28.5 x5 34.5 x5 41 fx5
down to rubbish selection of boxes again, toes were hitting the velcro on 41 which makes it about 38

deadbugs

rushed session, couldn't wait for leg press





19th May

Bench: 20kg x10 40kg x5 50kg x5 60kg 3x10
very unstable, choosing to believe that means rotator is still tired

Pull down: 50kg x10 60kg x5 65kg x5 75kg x5

Cable row: 55kg 3x8

incline flies, tris and hanging leg raises


2hrs TKD

Pad work: punches, knife hands and back fists on harder pads, multiple turning kicks

Patterns

Quite a long stretch




21st May

2hrs TKD

Warm up, rather intense, literally sweat dripping off me

Pad work: punch to back fist, punch to inward knife hand, hooking kick to turning kick, hooking to turning to side kick

Pad sparring, hands then feet
moving around like sparring but opponent holds up pad in different positions to hit

Patterns





22nd May


Chin up: 2, 4, 6
Pull up: 3x5
Chip up: 2x5

DB row: 30kg x8, 10, 12

Strict held shurgs: 60kg x10 80kg 3x6

bis and tris




23rd May

Front squat: 20kg x10 40kg x5 60kg x5 70kg x5 75kg 3x5
last set filmed, form is looking good, depth is debatable

Leg Press: 80kg x10 120kg x5 170kg x5 220kg 3x8

Deadlift: 60kg x5 80kg x5 90kg x5
wasn't planning to but back has been feeling good, form looks good

Face pulls


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Re: blinki's log

Postby Lordmuppet » Tue May 26, 2015 1:50 pm

ha we are same weight now
JS - They think it will open the door to folk like LordMuppet campaigning for a threeway?
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Re: blinki's log

Postby blinki » Fri Jun 05, 2015 4:58 pm

25th May

Weight: 68.2kg

OHP: 20kg x5 25kg x5 30kg x5 37.5kg 3x10

Cable row: 40kg x5 50kg x5 60kg 3x5
wider and higher than normal

Ball throw: 8kg x8 10kg 2x8
felt it on shoulder so stopped

suitcase, bis and tris



26th May

2hrs TKD

warm up

instructor talked through various sorts of set sparring, cause a lot of us have came from different clubs we've ended up with a fair amount of variations going on which isn't great

1 step sparring

2 step sparring

Pad work: haxe kick, inward crescent kick to spinning back fist, crescent into push back kick

Patterns




28th May

2hrs TKD

warm up

pad work: haxe kick, inward crescent into back kick into punch, front into twisting kick into knifehand, two punches into angle punch into back fist

fitness games

hand only sparing

free sparring
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Re: blinki's log

Postby blinki » Fri Jun 05, 2015 5:00 pm

29th May

Bench: 20kg x10 40kg x5 50kg x5 60kg x5 67.5kg 2x5
not what was planned, new shoulder shit going on

machine bench: 45kg x10 55kg 3x8
felt dirty, not better on shoulder

core stuff and arms



30th May

2hr TKD seminar

punching and dodging
keeping guard up in close, punching from the hips and dodging with as little movement as possible

fitness games

generating power in turning kicks
almost knocked a black belt (who is a fairly small woman) over, perhaps felt like more of an accomplishment than it should

speed/power in jumping back kicks
almost knocked a guy my size over (but he is a white belt)



31st May

Front squat: 20kg x10 40kg x5 55kg x5 65kg x5 75kg 3x5

Deadlift: 60kg x5 80kg x3 90kg x3 100kg x5

deadbugs, face pulls and stretch

leg press was busy, no time to wait






2nd June

OHP: 20kg 2x10 30kg x5 35kg x5 40kg x12

Strict(ish) shrug: 60kg x8 80kg x8 90kg 3x8

Cable row: 40kg x5 60kg x5 60kg 2x5

Pull down: 65kg x5 70kg x5 75kg 2x5

core




4th July

Bench: 20kg x10 40kg x5 60kg 2x5

Incline fly, bi, fri, face pull
Last edited by blinki on Fri Jun 05, 2015 5:56 pm, edited 1 time in total.
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Re: blinki's log

Postby blinki » Fri Jun 05, 2015 5:52 pm

[quote="Lordmuppet"]ha we are same weight now

sometimes I'm even entertaining the thought of getting lighter :shock: then I remember I have bigger clothes but not smaller so that'd be a pain
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Re: blinki's log

Postby blinki » Sun Jun 07, 2015 1:47 pm

7th June

Front squat: 20kg x10 40kg x5 60kg x5 65kg 2x5
doesn't matter how hard I try, can't get totally upright, must be much more mobility than technical

Deadlift: 60kg x3 80kg x3 100kg x3

Pull down: 40kg x5 60kg x5 70kg x5 75kg x5

deadbugs and suitcase holds

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Re: blinki's log

Postby blinki » Wed Jun 17, 2015 9:12 pm

10th June

OHP: 20kg x5 30kg x5 35kg x5 40kg 8x5
75s rest

chins: 3, 4, 3x5, 4

Cable row, pallof, face pull, curls



11th June

Front squat: 20kg x10 40kg x4 50kg x5 60kg 8x5
75s rest

Deadlift: 60kg x5 80kg x3 95kg x3 105kg x5

box jumps, deadbugs, stretching



14th June

weight: 69kg
sat on my arse more whilst thinking less about what I ate. I've got £30 of chocolate on it's way so might sort it out in a few weeks

Bench: 20kg x10 30kg x5 45kg 5 57.5kg 8x5
shoulder felt 7/10 though benching generally still felt a bit wrong, was really wanting to put my grip out wider. Sort of 75s rest, not very consistent with it

incline flies, tris, suitcase holds, rotator cuff thingys





16th June

Front squat: 20kg x10 40kg x5 60kg x5 65kg 3x8
bit more upright, I think

Deadlift: 65kg x5 85kg x5 95kg x3 110kg x5
felt really good

cable leg press and deadbugs




17th June

OHP: 20kg x10 30kg x5 35kg x5 42.5kg 3x8
easy

Pull down: 30kg x5 50kg x5 60kg x5 70kg x8 75kg x5

Curls, pallof, cable row

If OHP feels easier than bench then I think bench technique has got to change and if grip at current width doesn't feel ok yet it probably is never going to anyway


Only remember today that I'm supposed to do as many as possible on last sets
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Re: blinki's log

Postby blinki » Sun Jun 21, 2015 6:25 pm

20th June

Bench: 20kg x10 40kg x10 55kg x5 65kg 2x8, 10
grip out by about an inch each side, feels much better though some dive bombing going on

Tris, incline flies, core, face pulls





21st June

Deadlift: 60kg x5 80kg x3 100kg x3 107.5kg x3 115kg x5
easy

Leg press: 100kg x5 150kg x5 190kg x12 210kg x12

Pull ups: 2x5

was bored so thought I might as well do an extra deadlift session

Also, it would see I seriously can't type on my phone, not doing well with entering the date right

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Re: blinki's log

Postby blinki » Sat Jul 04, 2015 8:30 am

23rd June

2hrs TKD

30mins stretch

hand combos

working on sitting stance by kicking to/from it on the spot with tape to mark foot position
I land with my feet too turned out a lot, need to think about aiming it inwards and it'l probably even out

kicking from rear foot stance

720 hooking kicks
I can do it one way but not the other




24th June


OHP: 20kg x10 30kg x5 37.2kg x5 42.5kg x5 47.5kg x9
equal PB

Chin ups: 3, 5, 10 and some holds
equal PB

cable row, pallof, curls

Dunno where that came from but not complaining at all




25th June

2hrs TKD

warm up

pad work- side kick, jumping side kick, tornado kick, 720 hooking kick, palm strikes, haxe kick

non-contact sparring
we had two noob, can't just tell them to go no contact cause they were the only two women so it'd sound wrong so we all did

4 on 1 sparring
the 1 being a guy who's going for his black belt soon and has to do 2 on 1


it's sounding like we might not get out second room booking for the summer so just once a week, probably do a separate leg press day and some TKD on weekend since the leg press/studio at the gym will be free




27th June

Front squat: 20kg x10 40kg x4 55kg x5 65kg x5 72.5kg x9 (PB)

Deadlift: 60kg x5 80kg x3 100kg x3 110kg x3 120kg x5

Cable leg press: 85kg x10 133kg x5 157kg 3x5

Deadbugs
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Re: blinki's log

Postby blinki » Sat Jul 04, 2015 8:32 am

28th June

Bench: 20kg x10 40kg x5 55kg x5 65kg x5 72.5kg x10
easy but decided +2 was enough, no need to push it. Shoulder isn't perfect yet but feel pretty good, new grip width feels much more right

Incline flies and face pulls

Close grip bench: 20kg x10 40kg x10 50kg 3x10
it's really hard to keep my shoulders back without doing a proper arch

curls and suitcase carries




29th June

I saw the physio. She told me to stop deadlifting but she does think I can get to a place where less things bother it longer term, including sumos being safe. We're starting with my hip hinge motor patter, I diagnosed it as not good last year but apparently didn't do the best job of fixing it so 4/10 for my physio skills




30th June


2hrs TKD

working on walking stance
mine is inconsistent, not by a lot but by enough. Need to drill it

combo self defence stuff

pretty gentle going cause it was too hot for much more though our normal Tuesday room is getting big proper fans!
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Re: blinki's log

Postby blinki » Sat Jul 04, 2015 8:35 am

1st July

OHP: 20kg x10 30kg x5 37.5kg x5 42.5kg 5x5, 10

Chins: 5x5

Cable row: 45kg x5 55kg 3x8

pallof & curls




3rd July

Front squats: 20kg x10 40kg x5 55kg x5 65kg 5x5, 9
playing around with stance, the screen shot for the start of the video shows how well it went :lol: but I think I found one I liked messing around in front of the mirror after

Leg Press: 65kg x10 115kg x5 155kg x5 205kg x12 225kg x8 (PB?) 205kg x10

deadbugs and kick holds

Need to re-do programme for no deadlift

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