squat 95,85,75 5+5+5
planks 2x40 secs, + raises
bench 95,85,75 5+5+5
row 80,70,60 5+5+5
YTWL 4+4+4 (with band)
Adbuctors/Adductors 70# 6+6
Remembered my band this time.
For fun tried an additional drop set for each free-weight exercise. Felt like real work. I suspect it's not an appropriate training method for where I'm at right now. I'm still so new at this, I'll make a ton of progress just thru neuro-muscular whatever, without hypertrophy. Still, was fun.
I decided that, instead of planks, the more precise "antagonist" exercise for the squat is moving the hip flexors. Climbed onto that contraption where you rest your forearms on pads, and you have a grip, your back is against a cushion and your legs dangle. Did slow "raises to pike" on that, 5+5 (shoes on). Not so easy. They have this same apparatus at both gyms, so I'll add this on when I remember.
Been thinking about adding Adbuctor & Adductor work for a while now. The gym has those specialized machines. My idea was that when I start sparring again, I'll add those exercises, since that work did so much for my kicks ~10 yrs ago. Based on last night, and how goddam pumped I was to be doing real karate again, decided I'd better get started. Sat on those machines and busted out a couple sets at one of the lower weights available.
I spose I should figure out if I want max strength there, which might dictate a "PTTP style" 5+5 rep pan; or strength endurance, which might dictate something different (higher reps / lower weight??). Hell, I don't even know how to train for strength endurance (other than kettlebell long cycle). For that matter, maybe I do need raw strength in the adductors, considering my adventures in ne-waza the other day?? And stronger abductors never hurt anyone's side kick or round kick.
Easy to get your head mixed up on this stuff.