Training

Hard one today.

Was going to get up at 6 with James, go for  arun and do some pad work, but the rain was somewhere beyond bad.  So bad you couldn't see the hill opposite the house!

So, eventually, got myself to the Budokan, cylcing there through the rain.

Once there:
Weight: 104.9
Mobility warm up
20 perfect press ups

Tried bench, but shoulder not having it.  Shoulder a lot better, especially after hitting the knot on the back (later returned to bench and felt fine, but wasn't going to push it)

The following with no rest:
Pull up 8
Chin ups 4
Hanging Leg Raises 8 (hereafter referred to as HLR)
Dips 6

Every time I go to the Budokan, these wil be my benchmarks, I want to improve on one aspect on each visit.

Squats

Over head with bar - 5, 5, 6

Standard - 70k x 5, 90k x 3, 110k x 3 (only last 2 were good)
Decided to strip back and look at form, especially stance, depth and arm placement as there's some lack of symmetry I noticed today.
70k x 6 - slow, working on keeping back straight
70k x 5 - back real straight, felt it in lower back.

Front squats (elbows to knees) -
40k x 5, 50k x 5, 60k x 3

Cable cross overs - 1 set of 10 at max weight

Raised sit ups 2 sets of 20

Then cycle home, hit the big hill and did it without stopping!  Woo, mini goal accomplished!

Home, eat, sleep, eat some more, then jujitsu.  Good session, lots of throws and entry techniques.  Looking at use of Nihanchi kata as starting point and techniques held within it.  Great session, good sweat on. 
More on training and thoughts on training tomorrow.