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    Saturday - BJJ Drilling

    Armdrags
    Standing Armdrag to back
    Armdrag to 2-on-1
    2-on-1 to Uchi Mata
    2-on-1 to Tomeo nage (side)

    Armdrags from guard:
    Butterfly Armdrag to back
    Butterfly Armdrag to hook sweep
    Butterfly Armdrag to bow and arrow


    Lifting
    Squats
    20kg x 5
    60kg x 5
    100kg x 5

    Jerk
    40kg x 5
    50kg x 3
    60kg x 2
    70kg x 0

    Wanted to squat a little see how it felt. 100kg felt harder than it should have.
    Would of been nice to get 70 jerk now do I could give 75kg a shot when fresher.
    I need next week to go perfectly. Toughest will be the 140kg squat on thurs.

    Comment


      Tuesday - Chest/Back

      Floor Press
      20kg x 5
      40kg x 5
      60kg x 5
      80kg x 5
      90kg x 5

      Repeat week. Milestone next week.

      Pull Ups
      BW x 10/10/11

      Wasn't sure if I had 11 for 3. But last set was pretty solid

      Comment


        Wed - BJJ 2 hours

        Rolling
        Spent a while before class rolling about working position.
        The guy repeatedly left himself open for triangles. I just used it to control and sweep instead of sub.

        Light warm up then;

        Armbars
        Armbar from guard
        Switch armbar when stacked
        Side escape armbar
        Armbar/triangle
        Armbar/Triangle/Omoplata

        Rolling
        Rolling with two new guys tonight. First was nice and light, showed him basic things to avoid. 1in/1out etc
        Second guy was a judo black belt. Pass, flip, armbar. Wasn't a chance I was out grainy thus guy.

        Comment


          Thurs - Legs/Shoulders

          Warm -up
          fire hydrants, mountain climbers,
          foam rolling, thoracic mobility
          shoulder dislocates
          Wall slides

          Squat
          20kg x 5
          60kg x 5
          100kg x 5
          120kg x 3
          135kg x 2
          140kg x 5

          Tapered the warmup to retain energy for work set. Was a little unsure about 140kg leading up to this. But once I started to set up I knew I had it. The bar felt solid back there. Just one of those sets that feels solid throughout.

          Overhead Press
          20kg x 5
          40kg x 5
          50kg x 5
          57.5 x 5

          Was a shakey grind to finish.

          Push/Split Jerks
          40kg x 3
          50kg x 2
          60kg x 2
          65kg x 1
          70kg x 0

          Plan was to get reps in at 60 or do. Improve form for max sets. I said I wasn't going to attempt 70 again, but when 60 and then 65 felt good I just go for it. I'd have it if I took my time but I'm rushing the reps. The entire overhead press work out and jerks took 5-10 mins only.

          Comment


            Weds - Chest/Back

            Warm -up
            Scap/Shoulder prep
            Scap push ups x 12
            Scap rows x 12
            Band pull aparts x 12
            Shoulder dislocates
            (2 rounds)


            Bench Press
            20kg x 5
            40kg x 5
            60kg x 3
            70kg x 3
            80kg x 2
            90kg x 5

            I've been chasing 90x5 for a while. I managed this originally well over a year ago, so it's not a PR or anything. But in a relative sense, this time around represents BWx1.2 (last time was x1.125)

            Ring Chin ups (false grip)
            BW x 11/11/11

            Onwards, upwards

            Jump Muscle Up
            BW x 0

            Rings were too high. I got high enough on a fee but couldn't get over into the dip.
            I think I might try bands next time for a change

            Comment


              Nice bench! Particularly considering your training volume for the movement.
              "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

              Comment


                Originally posted by LuckyLloyd View Post
                Nice bench! Particularly considering your training volume for the movement.
                Cheers Lloyd.
                Sort of a mini-milestone getting back to 90kg. Hopefully I can continue on to overall PRs this ear but for now I'm happy with a relative PR at this point.

                Comment


                  [QUOTE=Mellor;701937]Wed - BJJ 2 hours

                  Rolling
                  Spent a while before class rolling about working position again.

                  Light warm up then;

                  Armbars
                  Armbar from guard
                  Mounted armbar
                  Near side armbar from side control

                  Rolling
                  Had a good roll with some of the blues. I was hardly controlling a whole lot but I felt I showed lots if improvement in relation to movement.
                  My last roll ended on a sour note though, tapped to a foot lock. Was applied a bit too hard for training imo. Was kinda numb afterwards, so iced it for a while. 4 hours later I can still feel it.
                  Was due to deadlift tomorrow - I'll see how I feel in the morning

                  Comment


                    Weekend catch-up post

                    Fri PM – Judo - 90 mins

                    Warm up
                    Hips, falls

                    Technique:
                    Break posture, chest to chest
                    Guard fake into ankle pick
                    Grip break, to Kouchi
                    ...to Ogoshi/Harai.
                    Combo
                    Grip break, to kouchi, into Ogoshi/Harai.

                    Ne Waza
                    Scissor sweep
                    Knee push sweep
                    Armbar/Triangle recovery (when sweep resisted)

                    Randori/Rolling:
                    A couple of rounds sparring started from starting. Class is smaller on Fridays so only time we get to try out standing stuff.
                    Put together some good flowing attacks tonight.

                    Saturday - BJJ Drilling -90 mins


                    Drills
                    Standing Armdrag
                    Shoulder grab to 2-on-1
                    Cross body Grip break
                    Shoot-in step

                    Combo
                    2-on-1 to shoot for takedown
                    Grip break to takedown
                    Armdrag to takedown
                    2-on-1 to to Uchi Mata to Triangle (looking forward to trying this one fully resisted.


                    Warm-up (second class started here)
                    Bit of cardio, armbar drills, triangle drills, bump kimura drills

                    Armbars
                    Various armbar set ups from guard.

                    Good bit of BJJ done today. Stayed for about half the second BJJ session. That’s over 3 hours on the mats in the last day. Lots to sink in.
                    Time to rest now. Next up Tuesday deadlift day.

                    Comment


                      Leg is still at me. It's very sensitive in two areas mid-calf, one front and one rear. Foam rolling near this spot is very sore (sort of like knocking your funny bone).
                      But its not sore walking about or using it so decided to go ahead with leg workout.

                      Tue - Legs/Shoulders

                      Warm -up
                      Front Kicks,
                      Mountain climbers, etc

                      Deadlifts
                      60kg x 5
                      100kg x 4
                      120kg x 3
                      140kg x 2
                      145kg x 0 x 2

                      Raging I missed it again. 3 misses now, at a weight I've pulled this year.
                      I dunno if I've changed my set up or what.
                      I can't keep myself rigid and upright enough to compete the lift. Deload and rebuild.

                      Dumbell Press
                      25kg x 8 *PR*
                      27.5 x 3 x 2 *PR*

                      PR for reps and weight. I managed 27.5kg by doing it unilaterally (one side at a time).
                      Used the spare arm to get it up first, then rep from the top. Adding a rep each time is the goal now.



                      Core:
                      "Frog" Raises
                      BW x 20 *PR*

                      Full Bridges
                      BW x 10 *PR*

                      Leg/Frog raises were very controlled. Moving on to hang leg raises
                      First time doing full bridges for reps. They're fine, but don't know if I could progress soon.


                      Edit:
                      Videos

                      120kg x 2
                      Enjoy the videos and music you love, upload original content, and share it all with friends, family, and the world on YouTube.



                      140kg x 2
                      (I'm not sure what that shuffle was, and I attempted to reset for a triple but didn't feel right.)
                      Enjoy the videos and music you love, upload original content, and share it all with friends, family, and the world on YouTube.
                      Last edited by Mellor; 15-05-13, 04:10.

                      Comment


                        A bit late getting this post up.
                        Not a positive post.


                        Thurs Morning - Mixed

                        I went down to the gym and decided to throw in some rowing and cleans. Just to see wherer I was.

                        Warm up
                        Stretching, rolling, etc

                        Power Cleans
                        20kg warm up drill
                        stop

                        Felt a shock sensation in my leg in that same sore spot, exactly when I stamp for the clean. At this point i'm pretty concerned so I bail on the rest. I don't fancy jumping underneath a load around bodyweight.

                        Rowing
                        Decide to sprint a 500m
                        Started strong, keeping 1.30 pace, but technique wasn't good and I was burning out by 300m, I pulled up at 400m. No point hammering home poor technique. Need to fix this.
                        1.30 was too fast a pace, by best ever is maybe 1.32, and although in in better shape now. I was prob better cardio wise at the height of my running, plus less weight behind each pull means less power.

                        Kettlebell Snatch
                        Around 50 reps straight through with a 16kg.

                        Cleans and rowing were a disaster, so I just left it at this point.


                        Friday - Judo

                        Some basic work on hip and shoulder throwing, and then some ground work after. Nothing of note.


                        Saturday - BJJ
                        Started off what looked to be a great class, a small group working on spider guard passes.
                        I had to bail halfway, pressure on my shin was agony. It's not going away on its own. Ugh.


                        So a terrible week in term of my training. I was kinda hoping the shin was just bruising and would go away in a week. 10 days later and its still very sensitive. So I can't ignor it any longer, i have to get it checked out. Which means a trip to the hospital, as going to a medical centre will rack up about $200+ in fees as I'm not a permanent resident.

                        Worst case scenario. It's fractured. I've a feeling its going to be worst case too. Stress/Hairline fracture on the left fibia.

                        Comment


                          Shit one mate, fingers crossed you get some good news from the Doc on it.
                          "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

                          Comment


                            Originally posted by LuckyLloyd View Post
                            Shit one mate, fingers crossed you get some good news from the Doc on it.
                            No news is good news, right?
                            Was at the hospital today. A quick physical and 4 x-rays but no conclusive results yet.
                            They mentioned there was a "line" on the xray, so they've sent it to sonebody to review. Results Saturday.

                            Don't want to let this drag me down too much so going to use this time to focus on upper body.
                            Tuesday - Chest/Back

                            Floor Press
                            20kg x 5
                            40kg x 5
                            60kg x 4
                            80kg x 3
                            90kg x 3
                            92.5kg x 3 *PR*

                            I think I had another rep there, but no rush to push it. I'll prob but hitting chest/back twice a week. Plus best to avoid failure.

                            Pull Ups
                            BW x 11/11/11 *PR*

                            Close Grip Pull Ups
                            BW x 5 *PR*

                            Last set of 11 was tough. Progress will starting slowing from here.
                            Adding in close grip pulls now, (close grip = thumbs touching, palms out). I'm thinking the tight elbows in position has positive carry over to grappling.
                            Decent session.

                            Comment


                              Thurs - Chest/Back

                              Warm -up
                              Scap/Shoulder prep
                              Scap push ups x 12
                              Scap rows x 12
                              Band pull aparts x 12
                              Shoulder dislocates
                              (2 rounds)

                              Bench Press
                              20kg x 5
                              40kg x 5
                              60kg x 4
                              80kg x 3
                              90kg x 3
                              92.5kg x 3

                              That's almost equal to my all time PR (92x4). 95kg next week will break it

                              Ring Chin ups (false grip)
                              BW x 12/12/12

                              Banded Muscle Up
                              Zilch.

                              Got nowhere with bands. It pushed me away from the bar making the transition harder.
                              I did a google afterwards and apparently, bands are a good progression for strict muscle ups after you can do clean kipped ones. So I was getting a little ahead of myself there.

                              Comment


                                Fingers crossed for your results. Hopefully not as serious as you think.

                                Nicely followed up with angry PRs in your last session though!

                                Comment


                                  Cheers Lurker. I'll find out tomorrow.
                                  Happy with the chest/back PRs. Really happy with that element lately. Another week or two of triples and then a max test. And if I can't train legs for a while, so be it. I'll just run a mini bench cycle and keep up v.push, v.pull & h.pull movements

                                  Comment


                                    Went for X-ray review on Saturday. Theres no fracture. Result.
                                    Its just some deep muscle and bone bruising. So might be sore for a while.
                                    But i can deal with that, just glad to know that it's not weakened, no risk of more dage by training etc.

                                    So, that out of the way. Rested the weekend and back to squatting today.

                                    Tues - Legs/Shoulders

                                    Warm -up
                                    fire hydrants, mountain climbers,
                                    foam rolling, thoracic mobility
                                    shoulder dislocates
                                    Wall slides

                                    Squat
                                    20kg x 5
                                    60kg x 5
                                    100kg x 4
                                    125kg x 3
                                    140kg x 3
                                    142.5kg x 3

                                    All good. Top set was tough but not maxed out.

                                    Overhead Press
                                    20kg x 5
                                    40kg x 5
                                    50kg x 4
                                    60kg x 2
                                    60kg x 3

                                    Split Jerks
                                    50kg x 3
                                    60kg x 3
                                    65kg x 2

                                    Aiming for a triple at 65kg but the last had a bit of press out.
                                    Form was better when I'm not attempting 70kg+. Just need to keep going and increase the speed getting under the bar.

                                    Comment


                                      Nice one on the medical verdict Mellor.
                                      "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

                                      Comment


                                        Round up the rest of the week.

                                        Weds – BJJ
                                        Warm-up
                                        Usual stuff…

                                        Drills
                                        Triangles:
                                        -from closed guard
                                        -from spider guard
                                        etc, etc

                                        Rolling
                                        A few rounds of rolling. Feeling pretty good.
                                        Nothing spectacular but much more in control of the flow of action.


                                        Thurs – Chest/back

                                        Floor Press
                                        20kg x 5
                                        40kg x 5
                                        60kg x 4
                                        80kg x 3
                                        90kg x 3
                                        95kg x 3 *PR*

                                        Very happy with that. I’m gonna stick 97.5 on the bar and see how I.

                                        Pull Ups
                                        BW x 12/12/6 *PR*

                                        Close Grip Pull Ups
                                        skipped

                                        12 reps is solid PR for pull ups. Was just out of energy by the third set so skipped the close grip for now.


                                        Grappling Camp – 4 hours

                                        An in-house grappling camp. Multiple styles in a progression.
                                        Consisted of a few sets of drills in the current style. Then sparring in that style.

                                        We worked through the following styles. Italics indicts a loose description of the rule set .

                                        Greco Roman wrestling - [i]Upper body only[/u]
                                        Freestyle wrestling – Includes Leg grabs and trips
                                        Sambo - jacket, grips, joint locks
                                        Judo – Throws
                                        BJJ – guard play, passes

                                        I wasn’t feeling great. And 4 hours is a long time. So took a few rest breaks. Too many drills to list. Two things to take from the day;
                                        I need more wrestling. And sambo rolling kneebars are very slick looking.

                                        Comment


                                          [QUOTE=Mellor;705819]

                                          Tue - Legs/Shoulders

                                          Warm -up
                                          Front Kicks,
                                          Mountain climbers, etc

                                          Deadlifts
                                          60kg x 5
                                          100kg x 4
                                          120kg x 3

                                          Working on a "tighter" form.

                                          Dumbell Press
                                          27.5 x 4/3/4/4 *PR* (missed a rep on first left arm set)
                                          25kg x 6



                                          Skipped core. Dunno why.

                                          Comment


                                            Thurs - Chest/Back

                                            Warm -up
                                            Scap/Shoulder prep
                                            Scap push ups x 12
                                            Scap rows x 12
                                            Band pull aparts x 12
                                            Shoulder dislocates
                                            (2 rounds)

                                            Bench Press
                                            20kg x 5
                                            40kg x 5
                                            60kg x 4
                                            80kg x 3
                                            90kg x 3
                                            95kg x 3 *PR*

                                            3rd was a little high

                                            Ring Chin ups (false grip)
                                            BW x 12/12/12

                                            Comment


                                              Thurs - Legs/Shoulders

                                              Warm -up
                                              fire hydrants, mountain climbers,
                                              foam rolling, thoracic mobility
                                              shoulder dislocates
                                              Wall slides

                                              Squat
                                              20kg x 5
                                              60kg x 5
                                              100kg x 4
                                              125kg x 3
                                              140kg x 3
                                              145kg x 3 *PR*

                                              Overhead Press
                                              60kg x 3,2

                                              Went straight for 60kg today. Second set was poor.

                                              Comment


                                                Nice Squat!

                                                Why no warmup on the OHP? Surely it's better to skip then charge straight into a work set if time is an issue?
                                                "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

                                                Comment


                                                  Originally posted by LuckyLloyd View Post
                                                  Nice Squat!

                                                  Why no warmup on the OHP? Surely it's better to skip then charge straight into a work set if time is an issue?
                                                  Stupidity and stubbornness, mostly.
                                                  I knew that if I rushed my warm up sets I'd be attempting 60kg at less than 100% and would likely miss it. The correct options are to take a full rest, skip it or accept the missed rep.
                                                  I was fed up missed 3 reps at 60kg when I previously last out 60x5 for fun, so decided to just go for it fresh.

                                                  But clever, and knew at that I could end up typing out a disaster post in the log. but in defense of stupidity, I wasn't going in totally cold. Warm up had a decent bit of shoulder prepe (thoracic mobility, shoulder dislocates, Wall slides)

                                                  Comment


                                                    Wed - BJJ 2+ hours

                                                    Prep
                                                    Rope climbing, hands only. Sitting on the floor pulling up to about 10ft high

                                                    Sweeps
                                                    Spent a while drilling sweeps and hip escapes with one of the guys. This will be the areas I want to excel in at this weekends comp.

                                                    Warm-up
                                                    Running, skipping rolling
                                                    Side control step arounds

                                                    Drills
                                                    Side control slice pass
                                                    Side control triangle (top)
                                                    Side control triangle (bottom)

                                                    Rolling
                                                    I rolled a bit harder today. Most of of the guys were bigger than me, so i'm hoping that if my sweeps are good enough for the 100kg+ guy, then work on a 73kg guy in comp

                                                    6 rolls. 3 subs. Two I'd have taken on points. The last was close as i got stuck under him a bit.


                                                    Roll on the next comp

                                                    Comment


                                                      2013 Brazilian Jiu Jitsu NSW State Championships

                                                      This is the biggest comp to date, state championships. It's held over 2 days and on Saturday i make the 2.5 hour trip north to take part. Nogi is up first, which suits me better. I need to make 73.5kg on the mat, I'm a bit over on friday (74.1kg), but I eat light and confidant that water losses overnight will get me there.

                                                      Saturday - 73kg NoGi
                                                      I'm 73.4kg in the morning. It's a two hour drive up, ill need to avoid eating/drinking much until I can check weight on the official scales. A peanut butter and sesame snaps will do.
                                                      I get there early and hit the scales. 72.4kg Lightest I've been since my early teens. Refuel with lucozade, snacks, water etc and I'm 73.4kg for the official weigh-in.

                                                      There was 5 or 6 in by division. And I got a by in the first round. I'm usually the one who gets the extra match.

                                                      Semi Final
                                                      Enjoy the videos and music you love, upload original content, and share it all with friends, family, and the world on YouTube.


                                                      Results
                                                      SPOILER

                                                      Win by armbar

                                                      SPOILER
                                                      Final
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                                                      Lose via americana

                                                      Silver Medal @ State championships



                                                      Despite the score, this was a close match.
                                                      I jump guard after the reset, and I think I did well. I waited until he dropped his arm and got my leg over for the triangle, it was closed, but I couldn't lock it off properly. His weight was bearing right on my hips and I struggled to get them across to finish.
                                                      I've gone through this countless times in my head and all I needed to do was frame my right foot off his hip and move my hips back and right, then across to the left. That small adjustment would have given me gold. Mark it down as a learning process. After that I was too wreck to amount to much.



                                                      Saturday - 73kg Gi

                                                      I went out this time in the first round.
                                                      Very close match.
                                                      Started off well with the Osoto Gari, but rushed to much after that and was sloppy. I thought I might have gotten the points when he broke up by inverted triangle to reset, but nope. With 5 more seconds, I might have gotten my arm free and gotten points for passing/taking his back. Which would of been a win. N

                                                      Enjoy the videos and music you love, upload original content, and share it all with friends, family, and the world on YouTube.




                                                      Also, my right hand is killing me today and pretty badly swollen. Happened in the Gi match along with wrecking my big toe, but no idea when either happened.
                                                      Attached Files
                                                      Last edited by Mellor; 17-06-13, 23:50.

                                                      Comment


                                                        Edit:
                                                        Anybosy know why videos won't embed above?


                                                        Tuesday - Chest/Back

                                                        Floor Press
                                                        20kg x 5
                                                        40kg x 4
                                                        60kg x 3
                                                        80kg x 3
                                                        90kg x 3
                                                        97.5kg x 3 *PR*



                                                        Pull Ups
                                                        BW x 12/12/12 *PR*

                                                        Close Grip Pull Ups
                                                        BW x 6 *PR*

                                                        Good session all round. I'd get more pull ups if i was fresh, was a bit drained from benching. Token +1 rep PR on close grip.

                                                        Comment


                                                          Wed - BJJ 2+ hours

                                                          Prep
                                                          Went through some of the grading stuff with one of the others. Showing him roughly whats needed to pass the section on judo throws.
                                                          I'm not close to grading yet, but I'm getting through the syllabus in my mind.


                                                          Warm-up
                                                          Hip escapes/shrimping
                                                          -lots of variations

                                                          Drills
                                                          Jump guard, pull down, climb guard
                                                          +pendulum sweep, S mount, inverted triangle

                                                          Inverted triangle from half guard

                                                          Rolling
                                                          Three good rolls but nothing amazing flowing together.

                                                          Comment


                                                            take the s out of https://~~~~~~~~~

                                                            and they'll embed

                                                            Comment


                                                              Tue - Legs/Shoulders

                                                              Warm -up
                                                              Front Kicks,
                                                              Mountain climbers, etc

                                                              Deadlifts
                                                              60kg x 5
                                                              100kg x 4
                                                              130kg x 3
                                                              140kg x f

                                                              Form feels fine for 100 and 130. But set up just felt weird for 140. I'm over thinking deadlifts now I think. Changing too many things at once. Deload time.

                                                              Dumbell Press
                                                              27.5 x 5/5/4/4

                                                              Attempted to do both arms at once and failed halfway up. Need to work in bittom position.

                                                              Core - Bent leg raises
                                                              BW x 12/15

                                                              Comment


                                                                [u]Saturday -BJJ[/b]
                                                                Two and a half hours of BJJ. Drilling leg drags and half guard kimuras.


                                                                Going to finish out this strength cycle soon. Triples prs thus week, then 1RMs the following week, and then RE testing.
                                                                Was aiming for end of June, gonna be mid July it looks like.

                                                                Comment


                                                                  Weds - Chest/Back

                                                                  Warm -up
                                                                  Scap/Shoulder prep
                                                                  Scap push ups x 12
                                                                  Scap rows x 12
                                                                  Band pull aparts x 12
                                                                  Shoulder dislocates
                                                                  (2 rounds)

                                                                  Bench Press
                                                                  20kg x 5
                                                                  40kg x 5
                                                                  60kg x 4
                                                                  80kg x 3
                                                                  90kg x 3
                                                                  97.5kg x 3 *PR*


                                                                  Ring Chin ups (false grip)
                                                                  BW x 13/13/13


                                                                  Simple session before work
                                                                  PRs on both elements

                                                                  Comment


                                                                    Nice bench!
                                                                    "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

                                                                    Comment


                                                                      Sun - Legs/Shoulders

                                                                      Warm -up
                                                                      fire hydrants, mountain climbers,
                                                                      foam rolling, thoracic mobility
                                                                      shoulder dislocates
                                                                      Wall slides

                                                                      Squat
                                                                      20kg x 5
                                                                      60kg x 5
                                                                      100kg x 4
                                                                      130kg x 3
                                                                      145kg x 3 ...depth was a bit high

                                                                      Overhead Press
                                                                      40kg x 5
                                                                      50kg x 4
                                                                      55kg x 3
                                                                      60kg x 2

                                                                      Meh. Not enough left for 60kg.

                                                                      I video's most of my sets today.
                                                                      I ran the squats through some analysis software for the craic and had a look. The software tracks fixed points on your body and can give angle, distances, speed etc. V.useful for cleans and snatches I imagine. For squats I used to to measure my femur angle. I tried to upload the videos from the software to youtube, but the format is unsupported and it comes out in low quality, and angle data is missing.
                                                                      SPOILER


                                                                      Videos
                                                                      100kg
                                                                      Enjoy the videos and music you love, upload original content, and share it all with friends, family, and the world on YouTube.


                                                                      130kg
                                                                      Enjoy the videos and music you love, upload original content, and share it all with friends, family, and the world on YouTube.


                                                                      145kg
                                                                      Enjoy the videos and music you love, upload original content, and share it all with friends, family, and the world on YouTube.
                                                                      Last edited by Mellor; 01-07-13, 03:19.

                                                                      Comment


                                                                        Those videos are private...
                                                                        "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

                                                                        Comment


                                                                          Should be fixed now

                                                                          Comment


                                                                            Originally posted by Mellor View Post
                                                                            Should be fixed now
                                                                            Yep, I can now confirm those 145s were high as a mountain.
                                                                            "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

                                                                            Comment


                                                                              Originally posted by LuckyLloyd View Post
                                                                              Yep, I can now confirm those 145s were high as a mountain.
                                                                              Depth is a progression just like the load

                                                                              I knew they'd high before I unracked. Wasn't feeling solid on the previous. I'm not sure if its bar position or because its fatter. But I started to tip forward. I need to be more upright.

                                                                              Comment


                                                                                To be honest, you're not really breaking parallel with the reps at 100 imo. Your head and chest is down and forward upon unracking. Is there a possibility that your reduced squatting volume and frequency (previous squat day was June 11!) allied to your scary miss have caused some technical uncertainty. I'm far from a Squat king, but none of those look right. That's not what you'd want to hear I know...
                                                                                Last edited by LuckyLloyd; 01-07-13, 07:49.
                                                                                "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

                                                                                Comment


                                                                                  Really think unracking differently would help - you want to be further infront of the bar imo.
                                                                                  "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

                                                                                  Comment


                                                                                    Originally posted by LuckyLloyd View Post
                                                                                    To be honest, you're not really breaking parallel with the reps at 100 imo. Your head and chest is down and forward upon unracking. Is there a possibility that your reduced squatting volume and frequency (previous squat day was June 11!) allied to your scary miss have caused some technical uncertainty. I'm far from a Squat king, but none of those look right. That's not what you'd want to hear I know...
                                                                                    Yeah, I'm wasn't happy with 100 either. It's only slightly high (10 degrees on the analysis) but pulling up early here is causing larger errors for top sets. When I started squating mobility prevented deep squats, and its slipped back in lately, no excuse really.
                                                                                    The miss has crossed my mind as a factor since Sunday. But I think frequency is the biggest factor. I think (or hope) that technique has slipped without the volume, rather than strength issues.
                                                                                    Tbh, comments such as above are exactly want I want to hear. I recorded it because I wasn't happy with form lately, I could have reviewed it myself but its up here to keep me accountable with you guys.

                                                                                    It's definitely set up and position causing a lot if it. After the 145kg set, I loaded 120kg and dropped down all the way and set it on the pins (ATG). Just to prove that I've no issue going full depth.
                                                                                    I've noticed a few issues since on the video. Too far back when unracking, as you mentioned, I'm forgetting to drive elbows under the bar on the drive up. I'm not upright enough in general, but I need to focys on chest up and pin shoulder blades tighter. And finally sit back into it more.

                                                                                    Comment


                                                                                      Mid year testing

                                                                                      Tues AM - Chest/Back - Max effort

                                                                                      Warm -up
                                                                                      Scap/Shoulder prep
                                                                                      Scap push ups x 12
                                                                                      Scap rows x 12
                                                                                      Band pull aparts x 12
                                                                                      Shoulder dislocates
                                                                                      (2 rounds)

                                                                                      Bench Press
                                                                                      20kg x 5
                                                                                      40kg x 5
                                                                                      60kg x 3
                                                                                      80kg x 2
                                                                                      90kg x 1
                                                                                      95kg x 1
                                                                                      100kg x 1 *PR* (of sorts)

                                                                                      Weighted Pull ups
                                                                                      BW x 3
                                                                                      +5kg x 3
                                                                                      +7.5kg x 3
                                                                                      +10kg x 2
                                                                                      +15kg x 1
                                                                                      +17.5kg x 1 *PR*
                                                                                      +20kg x 1 *PR*

                                                                                      Weighted Dips
                                                                                      +20kg x 5 *PR*

                                                                                      I knew I had 100kg in me going into the gym, with a ? over 102.5. It wasn't there.
                                                                                      100kg equals my all time bench PR. But its a huge relative PR as I'm 9kg or so lighter now.
                                                                                      It took a while to get back here with reduced volume. I feel scap work to prep and smart programming are what did it for me.

                                                                                      I threw in weight pulls ups to make it a true max effort test day. My previous best weight pull up was 15 x 3 in may last year. I haven't done any weight pull up work since but i'm made good progress in pull ups in general.

                                                                                      Kept the plates and belt on and waddled over to the dip station. No idea what to expect. Very happy with 5 reps @ +20kg.

                                                                                      Comment


                                                                                        Your bench is strong like bull, great lift relative to body weight.
                                                                                        "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

                                                                                        Comment


                                                                                          Weds - BJJ

                                                                                          Prep
                                                                                          Drilling sweeps for the grading. I need to do 8 sweeps of my choosing.
                                                                                          Pretty sure I have the following sweeps nailed down;

                                                                                          Closed Guard
                                                                                          Bump sweep
                                                                                          Scissor sweep
                                                                                          Knee Push

                                                                                          Open/Spider Guard
                                                                                          Lasso Leg Hook
                                                                                          Pivot sweep

                                                                                          I need three more. So I'm looking at flower/pendulum, swing sweep, foot hook, tripod or overhead (spider or butterfly)

                                                                                          Then rolled for about 30 minutes with the bluebelt I was training with. Obviously he went light and let me move a little. But I caught him with a improv X.guard sweep that I was happy with. And towards the end I also nailed a open guard to back take I’ve been mentally drilling (for want of a better phrase). Started from a sort of reverse DLR, take the back through the legs, in this case the guy posted his arm to keep posture but I was quick enough to climb for an armbar. He defend it, but it was a nice attack flow.


                                                                                          Warm-up

                                                                                          Running, jogging, jumping, sprawls, hips , triangles etc

                                                                                          No need for the warm up 60 minutes in, but its part of the class.

                                                                                          Drilling
                                                                                          Omoplata
                                                                                          Roll escape
                                                                                          Omoplata roll recover
                                                                                          Omoplata grip break
                                                                                          Omoplata step over recover

                                                                                          Rolling
                                                                                          10-15 mins free rolling.






                                                                                          2.5 hours is a though session. Gonna put leg lifting session on hold for a few days. Maybe monday. I think Judo is switching to sambo for a few weeks, so i'll give that a go tonight.

                                                                                          Comment


                                                                                            Catch-up post

                                                                                            Fri - Sambo

                                                                                            This is a new class that's replacing Judo for a little bit. For those that don't know, its a Russian martial art based on throws and submissions, somewhere between Judo and Jiu Jitsu with wrestling. The idea is a throw or takedown followed by a quick submission, as you don't get long once it goes to the ground. Throws where you keep a hold of an arm and staying are important, trips and leg reaps are out. Submissions are based around jointlocks, no chokes, and no crossing legs (so closed guard and no triangles).

                                                                                            There's also a version of Sambo that includes striking. So we incorporate that into the sparring. It's a good tie in to MMA.


                                                                                            The class was a series of drills.
                                                                                            Shoot-in step
                                                                                            Single leg takedown
                                                                                            Clinching over hands
                                                                                            Clinching under hands
                                                                                            Hip Throw
                                                                                            Shoulder Throw

                                                                                            Than some sparring.
                                                                                            One partner strikes m and one tries to tie the other up and get a takedown.
                                                                                            Went ok, towards the very end I set up a rolling kneebar takedown was just pulling the trigger when I remembered the guy had knee injury and then had to bale out. It's one I want to work on as its pretty slick looking.


                                                                                            Sat - BJJ Drilling
                                                                                            An hour work on sweep from De La Riva and spider guard.
                                                                                            Work on another two that I'll use for grading.


                                                                                            After that the weekend was a bit of a blow out food wise. Friends came to stay with us for a month. So lots of drink, takeaway, popcorn, crisp. Lets call it a refeed. Testing max squat and press on tuesday, and bench, pull-up squat reps on thurs. Competing on sunday.

                                                                                            Comment


                                                                                              Mid year testing
                                                                                              Tues PM - Legs/Shoulders - Max effort

                                                                                              Sad post...Happy post

                                                                                              Warm -up
                                                                                              fire hydrants, mountain climbers,
                                                                                              foam rolling, thoracic mobility
                                                                                              Shoulder dislocates
                                                                                              Wall slides

                                                                                              Snatches with a 5kg barbell

                                                                                              Squat
                                                                                              20kg x 5
                                                                                              60kg x 3
                                                                                              100kg x 2
                                                                                              120kg x 1 x 3
                                                                                              130kg x 1
                                                                                              100kg x 1

                                                                                              Meh.
                                                                                              Tried to focus on depth. Was fine on the warm up sets. The first 120kg was a little high, so I repeated. Somebody stood in the way right when I squatted so I repeated again. Was still higher than 60kg and 100kg. I think i'm leaning further forward when the weight is above 100kg, and the results is I fell like I'm lower than I am (suppose my head is lower).
                                                                                              130kg was high so I called it there.

                                                                                              Screen grabs of 20kg, 60kg, 100kg, & 120kg
                                                                                              SPOILER


                                                                                              Videos of 120kg and 130kg
                                                                                              SPOILER

                                                                                              120kg
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                                                                                              130kg
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                                                                                              Overhead Press
                                                                                              40kg x 3
                                                                                              50kg x 2 ...strict press
                                                                                              60kg x 1 ...push press from here on
                                                                                              62.5kg x 1
                                                                                              65kg x 1

                                                                                              I can't remember if my last two sets were actually 65kg & 67.5kg. Too much going on, lets say it was the lower values. I messed up my push on the second last one (62.5kg), came up on my toes and dropped it back down. I didn't re-rack and went for it again and got it. Figured I had 65 there if I get the timing right.

                                                                                              Jerks
                                                                                              70kg x 1
                                                                                              72.5kg x 1 *PR* *Bodyweight*

                                                                                              70kg was super-smooth so felt good going for 72.5kg. Nervously aware that 72.5kg is more or less bodyweight (what I weighed for BJJ state champs)
                                                                                              The 72.5 wasn't all that smooth, and it wouldn't pass at the olympics due to the press out needed to finish.
                                                                                              But I don't care. It's still finishes weight bodyweight overhead.


                                                                                              Videos
                                                                                              Apologies for terrible angle, space issues.
                                                                                              For some reason the videos in landscape mode are jerky on the PC, not on the phone. They might be ok in youtube
                                                                                              SPOILER

                                                                                              Push Presses - 62.5 & 65
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                                                                                              Enjoy the videos and music you love, upload original content, and share it all with friends, family, and the world on YouTube.


                                                                                              Jerks 70 & 72.5
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                                                                                              Enjoy the videos and music you love, upload original content, and share it all with friends, family, and the world on YouTube.


                                                                                              Attached Files
                                                                                              Last edited by Mellor; 10-07-13, 06:35.

                                                                                              Comment


                                                                                                Nice one on the body weight overhead, would love to be that strong!

                                                                                                I'd say it's time to start from the start on your squat. Being brutally honest, you're only getting acceptable depth with the empty bar imo.

                                                                                                Minor point, but your grip could be a bit wider at the bottom for tge push jerk and with a more open grip and higher elbows. The set up should be different to a press.
                                                                                                "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

                                                                                                Comment


                                                                                                  Agree with Lloyd fwiw.

                                                                                                  I think its your stance tbh. Duck those feet a bit more and repeat until you get good depth. It also looks like you are breaking at knee and not hip, not sitting into it, your knee is a fair bit ahead of your toe, especially as it gets heavier. This is prob why you are leaning forward.
                                                                                                  This may or may not be an original thought of my own.
                                                                                                  All efforts were made to make this thought original but with the abundance of thoughts in the world the originality of this thought cannot be guaranteed.
                                                                                                  The author is not liable for any issue arising from the platitudinous nature of this post.

                                                                                                  Comment


                                                                                                    Originally posted by LuckyLloyd View Post
                                                                                                    I'd say it's time to start from the start on your squat. Being brutally honest, you're only getting acceptable depth with the empty bar imo.
                                                                                                    Yeah plan a big deload after this. Just start light and squat as low as I can, rather than what I think is parallel.
                                                                                                    I can physically squat ATG and hang about at the bottom for 10+ mins. The issue here is perception, its feel like its parallel. I just need to redrill the muscle memory.

                                                                                                    Minor point, but your grip could be a bit wider at the bottom for tge push jerk and with a more open grip and higher elbows. The set up should be different to a press.
                                                                                                    I've never had any jerk coaching at all, just gave it a go myself. So its prob all over the place. any pointers are hugely welcome.

                                                                                                    Comment


                                                                                                      Fri - Sambo + repetition effort testing

                                                                                                      Wanted to get the repetition testing done as its own session yesterday but was busy.
                                                                                                      So just stuck it in here to get it wrapped up for mid-year.

                                                                                                      Warm up
                                                                                                      Scap rows and scap press-ups

                                                                                                      Pull Ups - Max Reps
                                                                                                      BW x 15

                                                                                                      Happy with that. Wasn't expecting any more than that

                                                                                                      Sambo
                                                                                                      Some throwing, seoi nage
                                                                                                      Counter to above.

                                                                                                      Leg catch to foot lock


                                                                                                      Sparring


                                                                                                      Bench Press - Bodyweight for reps
                                                                                                      72.5kg x 12

                                                                                                      15 is the ultimate target here. Tried a 13th rep and stalled halfway.

                                                                                                      Comment


                                                                                                        Originally posted by Theresa View Post
                                                                                                        Agree with Lloyd fwiw.

                                                                                                        I think its your stance tbh. Duck those feet a bit more and repeat until you get good depth. It also looks like you are breaking at knee and not hip, not sitting into it, your knee is a fair bit ahead of your toe, especially as it gets heavier. This is prob why you are leaning forward.
                                                                                                        Only seen this post now.
                                                                                                        I think your are right. I've changed something and its not right. What do you mean by "duck" my feet. I'd guess widen and turn them out like a duck. Back squatting tonight. Going to mix around with deloading, box squats and front squats to nail depth.

                                                                                                        Comment


                                                                                                          BJJ Comp - July 14th Sydney

                                                                                                          Once again entered 73kg Gi and NoGi divisions. Making weight was fine.

                                                                                                          First up was Gi as usual.

                                                                                                          Gi- 73kg
                                                                                                          Round 1
                                                                                                          I pulled guard, but was very sloppy. Back and forth on the ground.
                                                                                                          After one rolling about I get a sweep and we are reset in the centre. He then sweeps from half guard. His locked in my guard and I work on opening his arms out. Somebody shouts that he is up 4-0*. I get a leg over his shoulder and cross ankes into a half triangle. I have his arm locked down and when he stand I switch to the armbar and he verbally taps.

                                                                                                          *The score board actually had me up 4-0, which was wrong, it was 2-2. But at the time I thought I was down.

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                                                                                                          Round 2
                                                                                                          This guy had a by into this round. He jumped about a lot. He telegraphed a guard pull and I sliced passed immediately. He had a headlock in sidecontrol but was over rotated, I was a bit too relaxed though, and we rolled over. But I slipp out to take his back and then side, and then north south as he moved. I pinned his left arm and hook his free right. Blocked his head and then adjusted for the armbar.

                                                                                                          Enjoy the videos and music you love, upload original content, and share it all with friends, family, and the world on YouTube.


                                                                                                          Semi-Final
                                                                                                          I pulled guard, and after a bit of play. I ended up with a leg lasso in spider guard. I sent for an omoplata and he defended pressing down on top. Stalemate. He couldn't get around to finish the sub, and he could get his arm out. We were here for a few minutes and finally he got knee ride and got the arm out, from there I turtled and he took my back and got the choke.

                                                                                                          He went on to take gold, which means I get third place. Happy enough with my first gi medal.

                                                                                                          Nogi- 73kg
                                                                                                          Lost my first match here. Disappointed, I defended a choke well but was too lax against am armbar, I thought I could hold it off while I moved free but he broke my grip.


                                                                                                          All up. Happy to take 3rd in a big division, and to get a couple of wins in the Gi as well as a medal. Time to chase the gold.
                                                                                                          I only have the last minute of the first and the qucik second match as they are taking ages. I think its the HD camera on the iphone.

                                                                                                          Comment


                                                                                                            Originally posted by Mellor View Post
                                                                                                            Only seen this post now.
                                                                                                            I think your are right. I've changed something and its not right. What do you mean by "duck" my feet. I'd guess widen and turn them out like a duck. Back squatting tonight. Going to mix around with deloading, box squats and front squats to nail depth.
                                                                                                            Yeah. Exactly, I find that by widening your stance and pointing your toes out a slight bit you open up your hip more and are able to sit back into the squat a bit better.

                                                                                                            It seems for me anyway that if I use a narrow shoulder width let stance my hamstring flexibility hinders the depth and with more width this eases off.

                                                                                                            Trial and error.
                                                                                                            This may or may not be an original thought of my own.
                                                                                                            All efforts were made to make this thought original but with the abundance of thoughts in the world the originality of this thought cannot be guaranteed.
                                                                                                            The author is not liable for any issue arising from the platitudinous nature of this post.

                                                                                                            Comment


                                                                                                              Also well done on the medal!
                                                                                                              This may or may not be an original thought of my own.
                                                                                                              All efforts were made to make this thought original but with the abundance of thoughts in the world the originality of this thought cannot be guaranteed.
                                                                                                              The author is not liable for any issue arising from the platitudinous nature of this post.

                                                                                                              Comment


                                                                                                                Weds - BJJ

                                                                                                                Prep
                                                                                                                30 mins rolling

                                                                                                                Open Guard
                                                                                                                De La Riva

                                                                                                                Two of the blue betls are just back from a seminar with Rafael Mendes, so they took the class for some DLR stuff.

                                                                                                                Rolling
                                                                                                                3 x 5 mins free rolling.






                                                                                                                2.5 hours is a though session. Gonna put leg lifting session on hold for a few days. Maybe monday. I think Judo is switching to sambo for a few weeks, so i'll give that a go tonight.[/QUOTE]

                                                                                                                Comment


                                                                                                                  Took a few days rest. Program 2 starts from here.
                                                                                                                  My aim with this program is to improve on my current program. Keeping what has worked, adding in what i feel is lacking.

                                                                                                                  Basic rules;
                                                                                                                  Stick with 2 lifting sessions a week, increase the volume and intensity.
                                                                                                                  Up to 5 movements per session. Basic order will be Strength/Power/Push/Pull/Core.
                                                                                                                  Most moves will be 5x5.
                                                                                                                  Squats and Deadlifts every week. Strength.
                                                                                                                  Clean and snatch variants for speed/power. (5x3)
                                                                                                                  Keep an eye on my pushull and quad:hip ratios


                                                                                                                  Tuesday - Workout A ...hmmm need a better name

                                                                                                                  Squats
                                                                                                                  20kg x 5
                                                                                                                  60kg x 5
                                                                                                                  80kg x 5
                                                                                                                  100kg x 5 x 2

                                                                                                                  Power Snatch
                                                                                                                  20kg x 3
                                                                                                                  30kg x 3
                                                                                                                  40kg x 3 x 3

                                                                                                                  Overhead Press ...Strict
                                                                                                                  20kg x 5
                                                                                                                  40kg x 5
                                                                                                                  50kg x 5 x 2

                                                                                                                  Pull-ups
                                                                                                                  BW x 5
                                                                                                                  5kg x 5 x 2

                                                                                                                  Hang Leg Raise
                                                                                                                  BW x 10 x 2
                                                                                                                  T2B x 5
                                                                                                                  (Toes to Bar)


                                                                                                                  Squats. Reduced the load and ass to grass. Was tough to keep everything together in the hole. There's a conflict between low bar and ATG squatting.

                                                                                                                  Snatches were light. First rep was fine, was rowing the 3rd a little. Going keep the load light until I can nail the form.

                                                                                                                  Pressing, pulls and core was a bit rushed. Hand was sore so I cut some sets out.

                                                                                                                  Comment


                                                                                                                    Weds - BJJ - 2 hours

                                                                                                                    Prep
                                                                                                                    30 mins rolling

                                                                                                                    Drills
                                                                                                                    Armbars : From mount, defence, rolling out etc

                                                                                                                    Rolling
                                                                                                                    4 x 5 mins free rolling.


                                                                                                                    Weights session 2.
                                                                                                                    Sore these last two days
                                                                                                                    Last edited by Mellor; 25-07-13, 04:34.

                                                                                                                    Comment


                                                                                                                      Thursday - Workout B ...hmmm need a better name

                                                                                                                      Deadlifts
                                                                                                                      60kg x 5
                                                                                                                      100kg x 5
                                                                                                                      110kg x 5

                                                                                                                      Power Clean
                                                                                                                      20kg x 3
                                                                                                                      40kg x 3
                                                                                                                      50kg x 3 x 2

                                                                                                                      Bench Press
                                                                                                                      20kg x 5
                                                                                                                      40kg x 5
                                                                                                                      60kg x 5
                                                                                                                      80kg x 5

                                                                                                                      Pendlay Rows
                                                                                                                      35kg x 5
                                                                                                                      60kg x 5 x 2

                                                                                                                      Bridges
                                                                                                                      BW x 5/6/7


                                                                                                                      Was a bit sort today, so reduced the volume all around.
                                                                                                                      Deadlifts were ok. Not as tight as I'd like. Cleans were slow as the soreness was all legs. Bench and row were fine. Right pinky is still swollen, so bridging was uncomfortable.

                                                                                                                      Comment


                                                                                                                        I like the look of your program. Would you consider high bar for a period?
                                                                                                                        "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

                                                                                                                        Comment


                                                                                                                          Originally posted by LuckyLloyd View Post
                                                                                                                          I like the look of your program. Would you consider high bar for a period?
                                                                                                                          Yeah I've been thinking about switching to high bar. I'm not a powerlifter so I don't NEED to lift PL style. High bar would make depth a lot easier, with a sacrifice of a bit of weight.
                                                                                                                          I'm gonna toss it front squats also.

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