Journal Of A Judo Noob

Mon 2/6/08 - Legs

Normal dynamic drills and band hip warm up.

Hang Clean Pulls
50kg x 5
60kg x 5
70kg x 5, 3, 3

Trap Bar Deadlifts
Bar + 80kg x 3
Bar + 120kg x 3
Bar + 130kg x 3
Bar + 140kg x 3
Bar + 160kg x F, F
Bar + 120kg x 3
Bar + 80kg standing on an aerobics step x 5

and thats it, pretty shitty workout, didnt really have a plan today, feel like I didnt achieve much.

Will do some abs work later if i can be assed
 
Wed 4/6/08 - Upper Body

Normal neck and upper back warm up

1A, Thick DB Row
Bar + 30kg x 6
Bar + 34kg x 6
Bar + 38kg x 6
Bar + 40kg x 6
Bar + 30kg x 12

1B, Incline DB Press
36kg x 8
40kg x 8
44kg x 5
40kg x 8
36kg x 8

Rows were good, only really felt pushed grip wise on the 40kg, dont think I could get more than 6 reps, could feel grip going. Going to try and get more of these in for a while. Incline Press was good, enjoyed it, I much prefer it to flat bench DB pressing.

2A, Thick DB One Arm OHP
Bar + 24kg x F!
Bar + 22kg x 5, 5, 4

2B, Rope Seated Row To Neck
25kg x 12
30kg x 10, 10

This shoulder press was really hard, majority of my OHPing is done first, felt weak but I suppose its ok. The seated row was good, I think its a great upper back exercise, far better than regular face pulls.


Stretches....
 
Friday 6/6/08 - Legs

still breathing snot so did legs again instead of a conditioning workout

A, Band Foot Sweeps
3 x 15

B, Ball Hip Extensions
3 x 10

Hang Power Clean
60kg x 5
70kg x 5
80kg x 2
90kg x F
80kg x 2, 1, 1 (I think)

got greedy and went for 90, should of just stayed with 80, i enjoyed these.

Deadlift
80kg x 3
100kg x 3
120kg x 3
130kg x 3
140kg x 3

havent done these for ages, felt good, just hope i dont pay the price later.

3 Way DB Lunges (forward, lateral, reverse)
20kg x 3-3-3, 3-3-3, 3-3-3

these were good, my grip was tiring with these, forward and back no problem but the laterals with 20s were pretty tough.

Woodchop
50? x 10
60? x 8
55? x 8

wanted to do landmines but couldnt get room, these felt ok, my core was feeling pretty tired while doing these.

lots of stretches
 
Sat 7/6/08 - Judo

worked on different grip techniques today, how to counter an opponents dominant grip so you stay in control, did a particularly tasty fisting of the armpit.

bit of randori, paired with my normal 17stone black belt partner, i'm still not used to getting collar choked, not used to defending it. Got arm barred, pinned, choked, strangled from every position possible, though hes not getting me as qucikly now.

drill some throws, then did a mini comp, i was lucky enough to be the only person to be selected to fight twice. Coach wants to get me fighting asap. I lost both my fights, 1st i got arm barred from mount, 2nd i was winning on points apparently until i got owned by seoi-nage.

got nicely bloodied up mouth again
 
during the mini comp, my second fight went on for ages, and i was totally dying, couldnt breathe, got done for stalling once, tho so did the other guy, as we were both knackered, i know i've just got over/still got manflu but damn that was horrible, i havent felt that ****ed in a long time, need to get back to conditioning work once i'm rid of all this snot
 
Mon 9/6/08 - Upper

Normal upper back warm up and neck work

1A, Close Grip Bench Press
80kg x 10
90kg x 10
100kg x 6

1B, Pull ups
BW x 6, 6, 6

These both went well, pull ups were not super hard, i feel like i didnt push as hard as I could as right elbow a bit funny from getting arm barred. CG bench was good, not done it in a while.

2A, Seated DB Press
24kg x 10
28kg x 8
32kg x 7

2B, Rope Seated Row to Neck
30kg x 10, 10, 10

I havent done a seated press for a long time, found it pretty hard and awkward. Rope seated rows were cool

3A, Triceps Pushdowns
40kg x 9, 9

3B, Hammer Curls
16kg x 10
18kg x 6

guns, just fancied doing some today, biceps are weak, felt nothing in my forearms from hammer curls

4, DB Scapation
6kg x 10, 10

felt like it needed a bit of mid back work

good session overall, was swole
 
Wed 11/6/08 - Legs

Normal Warm up shite

Zerchers
60kg x 5
70kg x 5, 5, 5

these felt crap, everything felt bad, hips, back, just felt terrible so left it there, 70 certainly didnt feel heavy but i thought i'd better ber sensible.
It must be from deadlifts last week as I've been feeling good for ages until now.

Lateral Lunges
16kg x 5, 5, 5

these felt terrible too, tried them as I knew I wasnt going to get a productive workout in.

Single Leg Bridges, foot on bench
3 x 10

these were pretty good actually, a positive in a shite session

Single Leg Calf Raise
50 reps on each leg

part of my anti judo calf cramp plan

Saxon Side Bends
10kg x 5, 5, 5

DB Rollouts
10kgs x 5, 5, 5
 
Fri 13/6/08 - Conditioning Day

20-15-10 for time

16kg DB One Arm Swing
Diamond Push up
24kg DB 3 Point Row

finished in 12:06

this was really tough, took me half an hour to start to get over it! shocking

though i did have a pack of chocolate biscuits for my dinner the night before
 
Sat 14/6/08 - Judo

worked turnovers into arm locks and some cool collar chokes, i reckon one of them could actually pull someones head off.

bit of randori then drilled some throws

i got owned today and my fitness was pooh
 
Sun 15/6/08 - Upper Body

Letter Drill + Neck Exercises

A, Narrow Grip Pull up
BW x 1, 2, 3, 4, 5, 6, 5, 4, 3, 2, 1

B, Dips
BW x 2, 4, 6, 8, 10, 12, 6+3+1 (10), 8, 6, 4, 2

well these 2 were hard! Grip on pull ups probably had thumbs 10 inches apart. I did enjoy it. Triceps were really burning towards the end.

DB Cuban Rotations
8kg x 10, 10

Facepulls
30kg x 10, 10

Plate OH Front Raise
10kg x 10, 10

few upper back exercises, could really feel all of them working.

3 sets of levering using an oly DB handle

50 bodyweight calve raises

Bodyweight at end of session in trainers, shorts + tshirt = 106kg
 
Wed 18/6/08 - Legs

Normal warm up crap

Overhead Lunges
20kg x 5
30kg x 5
40kg x 5

interesting

A, Crossface Lunges
50kg x 5, 5, 5

B, Single Leg Bridge, Foot On Bench
BW x 10
+10kg x 10, 10

These lunges were really hard today. I like these single leg bridges on a bench, really nail my hamstrings.

A, Single Leg Cable Reach
20? x 10
25? x 10
30? x 10

B, Kneeling Cable Crunch
65? x 12
75? x 10
80? x 10

Havent dont reaches for a long time, made a good change from 1 leg RDLs, cable crunches hurt.

A, Ceiling Reach
2 x 5 per side

B, Ball Exchanges
2 x max

C, Back Extensions
x 12
+10kg x 12

bit more core work to finish off, feel nicely worked
 
21/6/08 - Training at work day

A, Dragon Flags
x 5, 5, 5

B, Ball Rollouts Knees on Bench
3 x 6-10

C, Rotation Static Holds
Blue woody band, 3 x 15s each side

D, DB Sidebends
20kg x 10
24kg x 10, 10

E, Ball on Bench Reverse Hypers
3 x 10

cool abwork, felt some good, really deep contractions going on, none of this high rep burning abs shite


50 single leg calf raises

20 mins on X-Trainer

stretches
 
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