Journal Of A Judo Noob

Mon 28/4/08 - Legs

Front Squats
40kg x 5, 5
60kg x 5
80kg x 5, 5, 5, 5, 5

pleased with these, my squats actually felt a bit better technique wise and much better stability, embarassingly though this felt really heavy

Sumo DLs
60kg x 5
80kg x 5
100kg x 5
120kg x 5
140kg x 1, 1!!

not really sure why i did these, couldnt do Lunges today due to a bad toe and i couldnt face doing 1 leg RDLs again.
My back felt fine thoughout, everything felt fine, tho the 140 felt massive to me, 120 felt like nothing.

Girls Butt Toner Machine
stack x 10, 10

yeah yeah, my ass looks great in a thong
 
Wed 30/4/08 - Upper Body

1A, Military Press
70kg x 3, 3, 3, 3, 3, 3

1B, Climber Pullups
BW x 4, 4, 4

1B, Chins
BW x 8, 6, 6

presses all felt good, all the pull ups and chins felt really hard, having to do them on a bloody inch wide square bar doesnt help

2A, Seated Row
80kg x 8
85kg x 8
90kg x 8

2B, Feet Up, Band Resisted Push ups
10, 8, 6 + 8 without band

both rows and push ups were ok, hit a real wall of fatigue doing these

3, Hang Snatch Pull
50kg x 5
60kg x 5
70kg x 5
80kg x 5

not really sure why i did these, good for the yoke
 
Sat 3/5/08 - Judo

good session today, best so far.

i died in the warm up

did some ground work, got collar choked and figure foured! awesome

practiced a few sweep type throws, still dont know any names

did some winner stays on sparring, this was really good as i actually got to mix it up a little and managed to get two throws off, fought a black belt who was definately taking it easy on me but when he got a good throw on me i managed to reverse it and throw him, felt pretty good after that!

i've found from this session, that the less thought i put into stuff, the better i perform

feet are sore, right big toe in particular feels particularly jacked up

great fun, my conditioning sucks, i pretty much tapped due to cardio at one point
 
Mon 5/5/08 - Patio Conditioning

Did the following circuit, 45 secs work, 15 secs rest.

3-4 mins between circuits

32kg KB Swings
Side to Side Push ups
Split Jumps
32kg KB Hand to Hand Row
24kg KB High Pull (used 32kg on 3rd circuit)
Bentover Band Pulls

very difficult, form went to shit, fatigue is a bitch, I can still taste vomit

i think my conditioning is pretty shit at the moment, i was dying during this and i was dying during judo, i just hate training it
 
was meant to do legs today but still have crazy ass doms from monday

Wed 7/5/08 - Upper Body

A, Ball DB Press
40kg x 10, 10, 10

B, Pullups
+10kg x 5, 4, 4

Pull ups were pretty hard, the press was ok, i still reckon they are easier on the ball than the bench.

A, Single Arm Cable Row
60? x 10
65? x 10, 10

B, Dips
BW x 10, 15
+10kg x 10

Rows were good, felt hard, defiante longer ROM than seated rows I've been doing. Dips were good, I havent done them for a long time as my shoulders didnt like them. Felt fine today, normally feel like my collar bones are gonna explode, not today though. Defiantely good for more weight on them but i@m going to keep them more of a rep exercise.

DB Curl & Press
18kg x 8, 7, 6

this was really hard, very humbling, normally only use this in conditioning routines.

A, Band Scap Raises
2 x 10

B, Band Reverse Flies
2 x 10

both good, did the job
 
Sat 10/5/08 - Legs

Front Squats
85kg x 3, 3, 3, 3, 3, 3,

these went ok, will do more weight next week rather than 5x5 it like last time.

Back Squats
60kg x 20, 20, 20

not entirely sure why i did these, they were pretty challenging actually

BB Walking Lunges
40kg + Bar x 10, 10, 10

these were not pleasant, worst thing was having to turn round after 5 steps as its a small gym.

A, Girls Butt Toner Machine
stack 3 x 10

B, 45 Degree Back Extension
3 x 15

C, Kneeling Cable Crunch
some weight 3 x 15

nice little circuit to finish i really must do more torso work

good sweaty workout in an empty gym that i got paid to do
 
Mon 12/5/08 - Judo

good session tonight, worked some turnover into holds, shame i dont know any yet, i just see someone prone and want to choke them.

drilled uki-goshi and uki-otoshi

then uchikomi doing whatever we liked, as i dont know anything really yet i stuck to o-goshi and ochi-gari.

the classic that always happens to me happened tonight, the more i thought about technique, the worse i got.

then we did some work on balance breaking, balance breaking and turning for a throw, balance breaking going for one throw then another.

finished with seoi-nage into kata-guruma thats was cool

good session, felt like a noob tonight as a lot of session was based around a brown belt grading coming up.

i got winded on a turnover, triangle choked and i kept almost getting cramp in my girlish calves, more strength work for them i think!

my Gi is soaked

and i have already forgotten the name of all those throws
 
Tues 13/5/08 - Upper

W/U - neck flexions, extensions, rotations, prone letter drill

Military Press
70kg x 5, 4, 3

felt really weak on these, sacked it after the 3rd set as mentally i was not doing well.

Hang Clean + Push Press
60kg 6, 5, 5

These were fun, super forearm pump, suddenly crossfits grace doesnt sound much fun!

Pull ups
BW x 5, 5, 5

Not too bad

Chins
BW x 4!

uh oh

Close Grip Pull ups
BW x 2!

shit

Seated DB Cleans
3 sets of 10 with some weight

crappy exercise

Plate Pinch Holds
3 x 5kg x max time x 3 sets

Dumbbell End Holds
8kg x max time x 3 sets

couple of grip exercises for my er grip :041:

Ab Circuit:
Reach for toes x 10
Pike ups x 10
Triangle Crunches x 10 each leg
all with a 5kg plate for 3 sets

this hurt a lot

Some neck bridging

my neck is weak

not a great session overall, trained at LA fitness at peak time, not done it for ages, its a zoo, full of skinny little blokes, i was trying to do my cleans with guys walking within inches of me and next thing i know i stuck my ass onto someones head who had put a bench RIGHT behind me and was doing reverse flies, muppets.
 
Wed 14/5/08 - Conditioning

extensive dynamic warm up that left me dripping

BB Complex:
SLDL x 6
Shrugs x 6
Clean x 6
Press x 6
Upright Row x 6
Bentover Row x 6
Snatch x 6
Good Morning x 6
Triceps Overhead x 6
Biceps Curl x 6
Close Grip Bench x 6
Wide Grip Bench x 6
Pullovers x 6

25kg Bar, x 2 sets about 2 mins between sets, executed as quickly as possible.

X-Trainer Intervals
15 secs sprint : 30 secs really slow
resistance 18, incline 15
8 intervals

extensive stretching

sweaty mess x 1
 
Fri 16/5/08 - Legs

Dynamic Warm up

A, Band Foot Sweeps
3 x 15
B, Band Side Steps
3 x 10

good warm up, foot sweeps were interesting, never trained hips in that plane before.

Front Squats
a load of warm up sets
90kg x 3, 3, 3, 3, 3, 3

These were good, last set was a bit challenging but definately good for more weight next time.

DB 1 Leg RDL
20kg x 5
24kg x 5, 5

went ok, prefer lower reps on these

Calf Raises
3 x 10

not much to say about these, just trying to strengthen my calfs for Judo.

Ab Circuit:
Plank x 30s, 30s, 30s
Side Plank x 30s/30s, 30s/30s, 30s/30s
Hip Figure 8s 5kg x 16, 20, 30

this was ok, planks were fine, side planks slightly challenging, the figure 8s were all hips no abs really, nevermind, strong hips are important.

a load of static stretching
 
Sat 17/5/08 - Judo

mixed junior and seniors session today as club is hosting a Judo officiating course.

One other senior turned up, which was lucky, otherwise the session could of been a bit pooh.

worked some turnovers into pins/chokes/arm bars

did a bit of ground sparring, i did quite well but thats prob a lot to do with me outweighing my partner by 15-20kg! just muscled him around, once he was mounted he was doomed, tho with restarts he did well,sweeping me while trying pass guard.

did some drilling of throws, i stuck with o-goshi as i still cant seem to get it and as its a fundamental throw, i really need to, its really irritating me now, i dont know why i'm not getting my hips through enough and the more i do it the worse it gets.

did some randori, neither of us managed to get anything off, i thought i had him on a foot sweep at one point and he nearly had me at one point too though in the end it was a stalemate.

was another good session, got my first bloody lip, cool, shows i'm not getting treated with kid gloves anymore
 
Sun 18/5/08 - NHB

Started with a couple of rounds of light sparring to get warm.

Worked some elbows and open handed strike on pads.
Worked blocking of saturday night specials (haymakers).
Worked blocking of said saturday night specials followed by various counter attacks, clinching, throwing striking.
Worked from clinch on head control and moving opponent.

Worked various attacks from your back.
Mount escapes.
Side Control escapes.
Bit of free grappling from escapes.

few rounds of anything goes pads work, kicking, punching, knees, elbows, slaps, takedowns.

good session.
 
Mon 19/5/08 - Upper Body

managed to hurt my left hand/thumb training on sunday, so I had to experiment with what I could do today, couldnt press an empty Oly bar, ended up doing the following

Palms in, Chest Press Machine
70kg x 8
75kg x 8
80kg x 8
85kg x 7

1st time I've used this machine, wasnt bad actually.

CS Incline DB Rows
28kg x 8, 8, 8, 8

These were ok, I felt a need to go heavier really but my hand was an issue.

Cable Reverse Flies
3 x 10??

didnt like this much today


Ab Circuit:
Reach For Toes 5kg 3 x 10
Triangle Crunches 5kg 3 x 10/10
Explosive Sit-ups 5kg 3 x 10

bloody abs, I hate them, these hurt

well not the best workout today, but atleast I got in there and did something.

a day later, it feels much better though I'm prob still going to be limited for tomorrows conditioning workout
 
Fri 23/5/08 - Legs

Dynamic Warm up

A, Band Foot Sweeps
3 x 15
B, Band Side Steps
3 x 10

Front Squats
a load of warm up sets
95kg x 3, 3, 3, 3, 3, 3

these were hard, 6th set was the hardest I've had to work on a squat for ages, also felt like my glutes werent firing.

DB 1 Leg RDL
20kg x 8
24kg x 6, 6

Calf Raise
3 x 10

used more on the machine than last time

Ab Circuit:
Plank 3 x 40s
Side Plank 3 x 40s/40s

I still find side planks really hard
 
Sat 24/5/08 - Judo

another good session, did the normal warm up, then did some turn overs, into pins etc.

quick bit of randori where i got mounted by a black belt, managed to get half guard back so then he went for a choke, luckily time was called.

did a lot of work on kesagatame, various escapes when under it and then some arm locks and chokes for the guy on top.

again i was with a blackbelt, he showed me what to do when a choke is being blocked by punching me in the throat, i tapped to that without the bloody choke!

did some throw practice, tai-otoshi and a sacrifice throw using the foot in the stomach but i'm not sure of the name, nor have i been able to find it online, anyway it was fun.

did some winner stays on throwing, HWs got put by themselves, there was 4 of us, me a white belt, an orange belt, a blue belt and a black belt. I cant really remember much, I know my 1st go in i got owned right away, next time in I got 3 throws/takedowns in a row, 4 attempt i was unable to breathe, and was thrown, tho 1st attempt i end up landing on the guys back, my head definately rotated too far and i got Gi burn on my face, after that i couldnt do anything.

finished with some fitness work!

it was really good today, i find more and more things are coming together and i can think on my feet a lot more also I find i'm not dying so much due to fitness even if my throat feels like i've been deep throating a herd of donkeys at the moment.
 

Mon 26/5/08 - Upper Body

Normal upper back & neck stuff to warm up

1A, Thick Bar OHP
Bar + 40kg x 10
Bar + 50kg x 8
Bar + 60kg x 4, 4
Bar + 50kg x 8

1B, Towel Pullups
BW x 8, 8, 6, 5, 5

these 2 went well, pullups seemed a bit easier today!? not done them for a while so maybe the rest from them did me good. The press was ok aswell, I'd of liked to get 5s on the 2 heavy sets, it was close.

2A, Lumberjack Push
20kg x 10
25kg x 10
30kg x 10

2B, Single Arm Cable Row with Rotation
37.5kg x 10, 10, 10

Not done either of these for a while, both felt good, probably needed to go heavier on the lumberjack pushing though.

3A, Driver Landmine
10kg x 5, 5 per side

3B, Kneeling Rollouts
x 5, 5

I was pretty frickin knackered by the time I got to these, could only be arsed to do 2 sets as I was finding them really hard!

good session, air con wasnt working at gym, was soaked with sweat, dont think there was a dry spot on me when I finished.
 
Sat 31/5/08

Still got manflu but was stuck at work manning an empty gym so I did some GUNZ

Tricept Pushdowns
35kg x 10
40kg x 8
45kg x 6
35kg x 10

Cable Preacher Curlz
35kg x 10
40kg x 6
35kg x 8, 6

2 Arm, Big DB, Overhead Tricept Extension
28kg x 10
32kg x 10
36kg x 8
28kg x 12

Reverse EZ Curl
Bar + 10kg x 10
Bar + 12.5kg x 10, 6

Plate Curls
5kg x 5
5kg + 2.5kg x 10
5kg + 5kg x 5

Plate Pinch
5kg + 5kg + 5kg x 1 set of max time in each hand

in a strange way I actually qiute enjoyed this, who needs multijoint multimuscle movements when you can do gunz, training legs is pointless as i play football with my mates
 
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