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    Workout No: 160

    Weds - Strength A

    Warm up
    Shoulder Dislocates
    Barbell Ankle stretch

    HB Back Squat
    20kg x 5
    50kg x 5
    70kg x 3
    90kg x 8/8/6/6/5/5

    DB Press
    20kg x 6
    24kg x 8 *PR*
    24kg x 6

    C2B Pull-ups
    BW x 2 x 5

    Comment


      Workout No: 161
      Tues - Wrestling - 60mins

      Warm up
      Wrestling warmup
      Rolls, handstands, cartwheels, bodyweight, pylo's etc

      Sparing
      6 x 5 min rounds


      Workout No: 162
      Weds - Bodyweight

      Warm up
      Shoulder dislocates

      Pulley Muscle-Up
      BW x 5
      +22.5kg x 5
      +40kg x 5

      Ring Muscle-Up
      BW x 2

      Still kinda is disbelief that I can do muscle ups now.
      Also got a bar muscle up with a band


      Handstands
      3 x 6reps

      Box Jumpd
      60cm x 5
      75cm x 3
      80cm x 1
      Last edited by Mellor; 22-07-16, 03:06.

      Comment


        Workout No: 163

        Thurs - Squats 2 out 12

        Warm up
        Shoulder Dislocates
        Barbell Ankle stretch

        HB Back Squat
        20kg x 5
        50kg x 5
        70kg x 3
        90kg x 8/7/6/6/6/6

        Max:8
        Total:39

        Bench Press
        20kg x 5
        50kg x 5
        70kg x 5
        80kg x 5
        90kg x 2 x 5




        Workout No: 164

        Thurs Evening - BJJ

        Warm up
        Rolling, hip escapes etc

        Side control escapes

        Rolling
        2 x 4min rounds

        Comment


          Workout No: 165

          Mon - Strength 3/12

          Warm up
          Shoulder Dislocates
          Barbell Ankle stretch

          HB Back Squat
          20kg x 5
          50kg x 5
          70kg x 5
          90kg x 9/8/7/7/7/7

          Max:9
          Total:45

          DB Press
          18kg x 6
          26kg x 2 x 6

          C2B Pull-ups
          BW x 2 x 6
          Last edited by Mellor; 26-07-16, 02:36.

          Comment


            Workout No: 166
            Tues - Conditioning

            Rower:
            1,000m Row
            Time: 3m35s

            Started off ok but faded towards the

            Flexibility
            Hamstring Ballistic Stretch - 3 x 72 reps
            Red, Red/Red, Red/Red/Green

            Horse Stance
            3mins

            Boxing
            Heavy bag - 5 mins

            Comment


              Workout No: 167
              Weds - Bodyweight

              Warm up
              Shoulder dislocates

              Pulley Muscle-Up
              BW x 5

              Handstands
              3 x 6reps

              Ring Muscle-Up
              BW x 2/3 *PR*
              BW X 1 (Deadhang)

              Straddle Lever
              3 x 10

              Dips
              BW x 5
              +20kg x 3
              +32kg x 3
              +52kg x 1 *PR*


              Workout No: 168

              Weds Evening - BJJ

              Warm up
              Jogging, moving etc

              Judo
              Grip Fighting
              Throws

              Ground
              Passing Guard,
              Back control

              Sparring (Standing)
              2 x 5min rounds

              Comment


                Workout No: 169
                Thurs - MMA Striking

                1 hours of technique and sparring, followed by some rounds in the cage.

                Comment


                  Workout No: 170

                  Friday - Squats 4 of 12

                  Warm up
                  Shoulder Dislocates
                  Barbell Ankle stretch

                  HB Back Squat
                  20kg x 5
                  50kg x 5
                  70kg x 3
                  90kg x 9/9/8/8/7/7

                  Max:9
                  Total:48

                  Bench Press
                  20kg x 5
                  60kg x 3
                  90kg x 6

                  Comment


                    July Round up
                    21 sessions only, a pretty successful BJJ comp, and a muscle up. happy enough with that considering it was with me dialing back volume.




                    Workout No: 171

                    Mon - Strength 5/12

                    Warm up
                    Shoulder Dislocates
                    Barbell Ankle stretch

                    HB Back Squat
                    20kg x 5
                    50kg x 5
                    70kg x 3
                    90kg x 9/9/9/8/8/8

                    Max:9
                    Total:51

                    DB Press
                    18kg x 6
                    28kg x 4

                    C2B Pull-ups
                    BW x 2 x 3

                    Explosion Ladder
                    10 reps

                    Comment


                      Workout No: 172
                      Weds - Bodyweight

                      Warm up
                      Shoulder dislocates

                      Pulley Muscle-Up
                      BW x 5

                      Ring Muscle-Up
                      BW x 2 x 4 *PR*


                      Handstands
                      3 x 6reps

                      Straddle Lever
                      3 x 10



                      Workout No: 173

                      Tues Evening Wrestling Sparring

                      6 x 5min rounds...got smashed

                      Comment


                        Workout No: 174
                        Thurs - Lunch
                        Flexibility
                        Hamstring Ballistic Stretch - 3 x 72 reps
                        Red, Red/Red, Red/Red/Yellow

                        Horse Stance
                        3mins

                        Wider x 30secs



                        Workout No: 175
                        Thurs - PM

                        Run: (home from work)
                        Dist: 2.7km
                        Run Time: 12m01s
                        Total Time: c.16mins
                        Heartrate: 143 avg, 175 Max

                        Comment


                          One of my matches from last month;

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

                          Comment


                            Workout No: 176

                            Fri - Strength 5/12

                            Warm up
                            Shoulder Dislocates
                            Barbell Ankle stretch

                            HB Back Squat
                            20kg x 5
                            50kg x 5
                            70kg x 3
                            90kg x 10/10/9/9/8/9

                            Max:10
                            Total:55

                            Bench Press
                            30kg x 5
                            60kg x 5
                            80kg x 3
                            90kg x 7

                            Was supposed to be 3 sets of 6, but halfway through the first I decided to just extra rep and bail
                            5,500kg+ in squats was draining

                            Comment


                              Workout No: 177
                              Mon - Bodyweight

                              Warm up
                              Shoulder dislocates

                              Ring Muscle-Up
                              BW x 2 x 5 *PR*

                              Handstands
                              3 x 6reps

                              Bar Muscle up (band)
                              3 x 10




                              Workout No: 178
                              Tues - Squat Test

                              Warm up
                              Shoulder Dislocates
                              Barbell Ankle stretch

                              HB Back Squat
                              20kg x 5
                              50kg x 5
                              80kg x 3
                              100kg x 1
                              110kg x 1
                              115kg x 1 *PR*
                              120kg x 1 *PR*
                              125kg x 1 *PR*

                              That's about a 10% increase in 3 weeks. Wow.
                              Best HB back squat ever. Depth was ridiculous.

                              Comment


                                Good stuff. That squat program worked well so

                                Comment


                                  Originally posted by Lurker23 View Post
                                  Good stuff. That squat program worked well so
                                  Yeah, I needed the volume to get my groove with HBBS. My reps are less relying on momentum now and in grinding it out where needed.
                                  It's only halfway through the program. I wanted to retest to get a new figure for 80%. 6 more sessions with 100kg. If I continued with90kg id be looking at multiple 12+ rep sets. Fuck that.

                                  Comment


                                    Workout No: 178
                                    Mon - Conditioning

                                    Run:
                                    3 x 3min runs, with 1 min rest.
                                    Total Distance was c.2400

                                    I want to hit 800m per rep, then aim to get closer 900m

                                    Flexibility
                                    Hamstring Ballistic Stretch - 3 x 72 reps
                                    Last edited by Mellor; 11-08-16, 03:24.

                                    Comment


                                      Workout No: 180

                                      Mon - Strength 7/12

                                      Warm up
                                      Shoulder Dislocates
                                      Barbell Ankle stretch

                                      HB Back Squat
                                      20kg x 5
                                      60kg x 5
                                      80kg x 3
                                      100kg x 7/7/6/6/5/5

                                      Max:7
                                      Total:36

                                      DB Press
                                      18kg x 6
                                      28kg x 5

                                      Pull Ups
                                      x 5

                                      Ropeclimb
                                      x 3
                                      Last edited by Mellor; 12-08-16, 12:57.

                                      Comment


                                        Workout No: 181
                                        Mon - Strength 8/12

                                        Warm up
                                        Shoulder Dislocates
                                        Barbell Ankle stretch

                                        HB Back Squat
                                        20kg x 5
                                        60kg x 5
                                        80kg x 3
                                        100kg x 7/7/7/6/6/6

                                        Max:7
                                        Total:39

                                        Bench Press
                                        20kg x 5
                                        60kg x 5
                                        80kg x 3
                                        90kg x 5

                                        Just drained from the squats.
                                        4 more weeks.
                                        Last edited by Mellor; 15-08-16, 11:26.

                                        Comment


                                          Workout No: 182
                                          Tue - Bodyweight

                                          Warm up
                                          Shoulder dislocates

                                          Ring Muscle-Up
                                          BW x 4
                                          DH x 2 x 1

                                          Handstands
                                          2 x 6reps

                                          Straddle Lever
                                          2 x 10seC

                                          Monkey Bars
                                          Swinging, jumping, etc

                                          Dips
                                          BW x 5
                                          +28kg x 3
                                          +48kg x 1.5

                                          Aiming for a triple, lost it on rep 2
                                          Last edited by Mellor; 16-08-16, 12:52.

                                          Comment


                                            Workout No: 183
                                            Mon - Conditioning

                                            3km Run:
                                            Time: 12:00 *PR*

                                            Shaved those 18 seconds off from 6 weeks ago. Felt fucking grim though. Watch the closk the whole time. I dunno if I'll get sub 20min for 5 km based on that.

                                            __________________________________________________ ________________________

                                            Workout No: 184
                                            Wed - BJJ

                                            Warm-up

                                            Technique
                                            Arm Triangle

                                            Rolling
                                            2 x 4 mins

                                            Comment


                                              Workout No: 185

                                              Thurs - Strength 9/12

                                              Warm up
                                              Shoulder Dislocates
                                              Barbell Ankle stretch

                                              HB Back Squat
                                              20kg x 5
                                              60kg x 5
                                              80kg x 3
                                              100kg x 8/8/7/7/6/6

                                              Max:8
                                              Total:42

                                              Ugh, that was a grinder of a session. Closing in on 5,000kg worth of squats

                                              DB Press
                                              18kg x 6
                                              28kg x 6
                                              Last edited by Mellor; 19-08-16, 06:00.

                                              Comment


                                                Workout No: 18625
                                                Mon - Flexibility

                                                Warm up
                                                Shoulder Dislocates
                                                Wrist/Forarm stretch

                                                Hamstring Ballistic Stretch - 3 x 72 reps
                                                Red, Red/Red, Red/Red/Yellow

                                                Horse Stance
                                                3 x 45sec

                                                Prowler
                                                +100kg x 10m x 2

                                                Middle Splits
                                                3mins

                                                Comment


                                                  Workout No: 187
                                                  Mon - Strength 10/12

                                                  "Surprise, Surprise, motherfuckers..."

                                                  It's Monday, it's a shitty day and I don't want to be here. I don;t want to do this.

                                                  Warm up
                                                  Shoulder Dislocates
                                                  Barbell Ankle stretch

                                                  HB Back Squat
                                                  20kg x 5
                                                  60kg x 5
                                                  80kg x 3

                                                  Sat on a box in the corner here for about 5mins. As soon as I unrack 100kg the timer starts. Grim

                                                  100kg x 9/8/8/8/8/8

                                                  Max:9
                                                  Total:49

                                                  Target was 45 reps, hit 7 reps more than last session
                                                  Felt like vomiting afterwards. Lay down on the floor for a bit

                                                  Bench Press
                                                  60kg x 5
                                                  80kg x 3
                                                  90kg x 5

                                                  Feeble benching. No energy.
                                                  I think I'll want a bench cycle next.

                                                  Comment


                                                    Workout No: 188
                                                    Wed - Flexibility

                                                    Warm up
                                                    Shoulder Dislocates
                                                    Wrist/Forearm stretch
                                                    Hip Flexor Stretch
                                                    Calf Stretch

                                                    Hamstring Ballistic Stretch - 3 x 72 reps
                                                    Red, Red/Blue, Red/Blue/Yellow
                                                    Red/Blue/Blue-36 Reps

                                                    Horse Stance
                                                    2 x 45sec
                                                    1 x 60 sec

                                                    L-Sit
                                                    5 sec
                                                    Last edited by Mellor; 25-08-16, 00:15.

                                                    Comment


                                                      Originally posted by Mellor View Post
                                                      Felt like vomiting afterwards. Lay down on the floor for a bit


                                                      I can relate to this. Death by squatting is fun

                                                      Almost there now.

                                                      Comment


                                                        Originally posted by Lurker23 View Post


                                                        I can relate to this. Death by squatting is fun

                                                        Almost there now.
                                                        2 left.
                                                        Friday and Monday (or Tuesday).
                                                        Retest the following week.

                                                        Comment


                                                          Getting my days all over the place lately. Number are right though

                                                          Workout No: 189
                                                          Weds - Bodyweight

                                                          Warm up
                                                          Shoulder dislocates

                                                          Band assisted Bar Muscle-Up
                                                          x5

                                                          Ring Muscle-Up
                                                          x 4
                                                          x 5

                                                          Tuck Lever
                                                          2 x 10sec

                                                          Dips
                                                          +40kg x 5

                                                          Comment


                                                            Workout No: 190
                                                            Wed - BJJ

                                                            Rolling
                                                            1 hours rolling on and off


                                                            Workout No: 191

                                                            Thurs Evening - Wrestling Sparring
                                                            8 rounds
                                                            Last edited by Mellor; 26-08-16, 06:52.

                                                            Comment


                                                              [QUOTE=Mellor;991450]Workout No: 192
                                                              Fri - Strength 11/12

                                                              Warm up
                                                              Shoulder Dislocates

                                                              HB Back Squat
                                                              20kg x 8160
                                                              60kg x 5
                                                              80kg x 3
                                                              100kg x 9/9/9/9/9/8

                                                              Max:9
                                                              Total:53

                                                              Ugh. Left calf and ankle in bits from the second set. Just all stiff and sore.
                                                              Not sure if it's been cause by squat volume, or if its a foot lock injury from grappling that the squats are flaring up.

                                                              Still though, total load comes to exactly 6,000kg

                                                              DB Shoulder Press
                                                              18kg x 6
                                                              26kg x 6

                                                              Ab roll out
                                                              2 sets

                                                              Comment


                                                                Workout No: 193
                                                                Fri - Strength 12/12

                                                                Warm up
                                                                Shoulder Dislocates
                                                                Hip Flexor Stretch
                                                                Squat Stretch

                                                                HB Back Squat
                                                                20kg x 5
                                                                60kg x 5
                                                                80kg x 3
                                                                100kg x 10/10/10/9/9/9

                                                                Max:10
                                                                Total:57

                                                                Phase 2 complete. Now to figure out the best approach for testing/peaking.

                                                                Lay on the floor for the rest of the session. Didn't even strip the bar like a asshole.

                                                                Comment


                                                                  Workout No: 194
                                                                  Tues - Bodyweight

                                                                  Warm up
                                                                  Shoulder dislocates
                                                                  Skin the Cat

                                                                  Ring Muscle-Up
                                                                  x 1
                                                                  +Support Hold - 15 secs

                                                                  Band assisted Bar Muscle-Up
                                                                  x 3 x 5

                                                                  Horse Stance
                                                                  Work up to:
                                                                  1m20s

                                                                  Dips
                                                                  +42kg x 5

                                                                  Bar Jumps
                                                                  1.65m x 2


                                                                  __________________________________________________ ________________________

                                                                  Workout No: 195
                                                                  Tues - BJJ

                                                                  Warm-up

                                                                  Technique
                                                                  Back Takes
                                                                  RNC

                                                                  Rolling
                                                                  2 x 3 mins

                                                                  Comment


                                                                    Workout No: 196
                                                                    Wed - Flexibility

                                                                    Warm up
                                                                    Shoulder Dislocates
                                                                    Hamstring stretch

                                                                    Hamstring Ballistic Stretch - 3 x 72 reps
                                                                    Red, Red/Red, Red/Red/Blue

                                                                    Banded Hip Flexor Stretch
                                                                    2 x Both Sides

                                                                    Front Splits
                                                                    1min Both Sides

                                                                    Bar Jumps
                                                                    1.65m x 2

                                                                    For those curious as to what I'm taking about above. It's this;
                                                                    10 likes, 0 comments - mellor888 on August 31, 2016: "#NinjaWarrior"


                                                                    The gym near my house as bar set over 2m apart. Trying to figure out how to work up to that distance.


                                                                    August Recap
                                                                    26 Sessions, about an average month. In fact I need to keep up 26 per month to hit 300. I'll need to step that up get enough ahead to cover Christmas holidays.
                                                                    I guess I'll have to target 30 sessions in september
                                                                    Last edited by Mellor; 01-09-16, 06:16.

                                                                    Comment


                                                                      Workout No: 197
                                                                      Fri - Strength

                                                                      Warm up
                                                                      Foamrolling
                                                                      Band dislocates

                                                                      Floor Press
                                                                      20kg x 5
                                                                      50kg x 5
                                                                      70kg x 3

                                                                      Bench Press
                                                                      60kg x 3
                                                                      80kg x 3
                                                                      90kg x 7 *PR*

                                                                      DB Press
                                                                      18kg x 6
                                                                      26kg x 6
                                                                      30 x F

                                                                      Couldn't even get the 30's off my shoulder. I'll hit 28kgs soon. Need to get better rep quality there.

                                                                      Single Arm Row
                                                                      28kg x 2 x 8 (Each Side)

                                                                      Squat Rack Salmon Ladder
                                                                      Epic failure, won't be trying that for a while

                                                                      Comment


                                                                        Workout No: 198
                                                                        Fri - Conditioning

                                                                        Rower:
                                                                        250m Row x 4, 2 min rest
                                                                        Goal here was to started at an easy pace (2min/500m) and pick it up each set.
                                                                        Personal best over 250m is maybe 44.7sec, so happy enough to get close to that.



                                                                        Workout No: 199
                                                                        Sat - Circuit Class
                                                                        Circuit class at the gym consisting of;
                                                                        Water Rower
                                                                        Slam Balls
                                                                        Med ball push ups
                                                                        Flutter kicks
                                                                        Tricep extensions
                                                                        Kettlebell swings

                                                                        Comment


                                                                          Workout No: 200
                                                                          Mon -Yoga

                                                                          Hot Yoga:
                                                                          45 mins

                                                                          Trying to add structured yoga to my routine.
                                                                          45 mins of various poses in a hot room. Didn't do awful.

                                                                          Going to do a bit more at home to practice

                                                                          Comment


                                                                            Workout No: 201
                                                                            Tues - Squat Test

                                                                            Warm up
                                                                            Shoulder dislocates
                                                                            Barbell Ankle stretch

                                                                            HB Back Squat
                                                                            20kg x 5
                                                                            60kg x 5
                                                                            80kg x 3
                                                                            100kg x 1
                                                                            115kg x 1
                                                                            125kg x 1
                                                                            130kg x 1 *PR*
                                                                            135kg x 1 *PR*
                                                                            138kg x F

                                                                            That's another 9%, 20% increase total over 6 weeks. stoked


                                                                            8 likes, 3 comments - mellor888 on September 5, 2016: "6 week program over #highbar #squats"




                                                                            Compared the above high bar squat, to this low bar squat from October 2014
                                                                            Last edited by Mellor; 07-09-16, 06:33.

                                                                            Comment


                                                                              Workout No: 202
                                                                              Tues - BJJ

                                                                              Warm-up

                                                                              Technique
                                                                              Back Takes
                                                                              RNC

                                                                              Rolling
                                                                              2 x 3 mins




                                                                              Workout No: 203
                                                                              Weds - Bodyweight

                                                                              Warm up
                                                                              Shoulder dislocates
                                                                              Skin the Cat

                                                                              Ring Muscle-Up
                                                                              x 2 x 4
                                                                              +Support Hold - 15 secs

                                                                              Band assisted Bar Muscle-Up
                                                                              x 3 x 5

                                                                              Horse Stance
                                                                              Work up to:
                                                                              2mins

                                                                              Handstands
                                                                              2 x 6reps

                                                                              Bar Jumps
                                                                              1.65m x 2
                                                                              Last edited by Mellor; 08-09-16, 04:48.

                                                                              Comment


                                                                                Well done on the squat. Goes to show what a solid overloading program can go. Dat depth

                                                                                Comment


                                                                                  Originally posted by Lurker23 View Post
                                                                                  Well done on the squat. Goes to show what a solid overloading program can go. Dat depth
                                                                                  Yeah, very happy with it. Some if it was regaining lost strength on back squat. I hit 110kg x 5 previously. But the second half was a solid 10% on lifetime high bar squat. One part of me is tempted to hit low bar again and see how I go.
                                                                                  But the smart move is to stick with above. I'm not competing in powerlifting anytime soon. So makes more sense to improve strength in end ranges for jiujitsu.

                                                                                  A lot of the depth progress is down to flexibility training, and just more time in the bottom of the squat. I'm planning on hitting a hamstring flexibility (forward pike/fold) goal tomorrow. 3 red plates.

                                                                                  Comment


                                                                                    Workout No: 204
                                                                                    Thurs - Strength

                                                                                    Warm up
                                                                                    Foamrolling
                                                                                    Band dislocates

                                                                                    Bench Press
                                                                                    20kg x 5
                                                                                    60kg x 5
                                                                                    80kg x 3
                                                                                    90kg x 2 x 6

                                                                                    DB Press
                                                                                    18kg x 6
                                                                                    28kg x 5
                                                                                    28kg x 5... sunk it too deep on the 6th rep
                                                                                    28kg x 3

                                                                                    Single Arm Press
                                                                                    22kg x 5 each side

                                                                                    Rope Climbing
                                                                                    few random reps

                                                                                    Comment


                                                                                      Workout No: 196
                                                                                      Wed - Flexibility

                                                                                      Warm up
                                                                                      Shoulder Dislocates
                                                                                      Hamstring stretch

                                                                                      Hamstring Ballistic Stretch - 3 x 72 reps
                                                                                      Red, Red/Red, Red/Red/Red (20cm)

                                                                                      Banded Hip Flexor Stretch
                                                                                      2 x Both Sides

                                                                                      Front Splits
                                                                                      2min Both Sides

                                                                                      Toes to Bar
                                                                                      Ab Rollouts
                                                                                      Last edited by Mellor; 09-09-16, 08:18.

                                                                                      Comment


                                                                                        Workout No: 206

                                                                                        Weds - Strength A

                                                                                        Warm up
                                                                                        Shoulder Dislocates

                                                                                        DB Press
                                                                                        20kg x 6
                                                                                        28kg x 2 x 6

                                                                                        Single Arm DB Press
                                                                                        28kg x 4 (each sides)

                                                                                        HB Back Squat
                                                                                        20kg x 5
                                                                                        60kg x 5
                                                                                        90kg x 2
                                                                                        110kg x 5

                                                                                        Fingertip Pull-ups
                                                                                        3 x 5

                                                                                        Comment


                                                                                          Workout No: 207
                                                                                          Mon - Conditioning

                                                                                          Assault Bike:
                                                                                          20sec Work/20sec Rest x 9

                                                                                          Display said 65 calories. I've no idea if that was accuate, but the fucking pain of it was immense. Felt like my legs were swollen afterwards, could bare do anything with them. I had to lie on the ground for a bit, well a while.

                                                                                          Flexibility
                                                                                          Horse Stance - Working up tp 2m20s
                                                                                          Hamstring Ballistic Stretch - 3 x 72 reps

                                                                                          Comment


                                                                                            Workout No: 208
                                                                                            Weds - Bodyweight

                                                                                            Warm up
                                                                                            Shoulder dislocates
                                                                                            Skin the Cat

                                                                                            Ring Muscle-Up
                                                                                            x 2 x 4
                                                                                            +Support Hold - 15 secs

                                                                                            Band assisted Bar Muscle-Up
                                                                                            x 3 x 5

                                                                                            Handstands
                                                                                            2 x 6reps

                                                                                            Bar Jumps
                                                                                            1.65m x 5



                                                                                            Workout No: 209
                                                                                            Weds - BJJ

                                                                                            Warm-up

                                                                                            Technique
                                                                                            Armbar from guard

                                                                                            Rolling
                                                                                            2 x 3 mins

                                                                                            Comment


                                                                                              Workout No: 210
                                                                                              Thurs -Yoga

                                                                                              Yin Yoga:
                                                                                              60 mins

                                                                                              This was a very tame form of yoga, not really for me. More mentally reflective than physically adaptive.

                                                                                              Workout No: 211
                                                                                              Fri - Strength

                                                                                              Warm up
                                                                                              Foamrolling
                                                                                              Band dislocates

                                                                                              Bench Press
                                                                                              20kg x 5
                                                                                              60kg x 3
                                                                                              80kg x 3
                                                                                              90kg x 2 x 8 *PR*

                                                                                              Sweet, wasn't expecting that, but first few reps flew along.

                                                                                              Snatch Grip Deadlift
                                                                                              60kg x 5
                                                                                              80kg x 5
                                                                                              90kg x 5

                                                                                              Back Level (1 leg tucked)
                                                                                              5 seconds x 3
                                                                                              Last edited by Mellor; 16-09-16, 07:20.

                                                                                              Comment


                                                                                                Workout No: 212

                                                                                                Saturday: BJJ Seminar with Jon Danaher

                                                                                                This was immense. For those that don't know John is GSP jiu jitsu coach, and also the coach of Garry Tonon, Eddie Cummings and Gordon Ryan. Three guys who have emerged on the nogi seen in the last few years and cleaned up. John's leg lock system played a huge part in that and has achieved almost mythical status.
                                                                                                I was excited to spend a bit of time going over this stuff with him. Truly a legend and a gentleman.

                                                                                                Comment


                                                                                                  Workout No: 213
                                                                                                  Mon - Yoga:
                                                                                                  60 mins

                                                                                                  A different class this week. More strength based. I liked this one.



                                                                                                  Workout No: 214
                                                                                                  Tues - Strength A

                                                                                                  Warm up
                                                                                                  Shoulder Dislocates

                                                                                                  DB Press
                                                                                                  20kg x 6
                                                                                                  28kg x 2 x 6

                                                                                                  Single Arm DB Press
                                                                                                  28kg x 5 (each sides)

                                                                                                  HB Back Squat
                                                                                                  20kg x 5
                                                                                                  60kg x 3
                                                                                                  90kg x 3
                                                                                                  110kg x 3
                                                                                                  115kg x 5

                                                                                                  Fingertip Pull-ups
                                                                                                  3 x 6

                                                                                                  Comment


                                                                                                    Workout No: 215
                                                                                                    Tues - BJJ

                                                                                                    Warm-up

                                                                                                    Technique
                                                                                                    Guard Passing dynamic rounds

                                                                                                    Rolling
                                                                                                    2 x 3 mins

                                                                                                    Hit an omoplata flow tonight that I had never tried before, but had worked out in my head. Felt good for it to work out perfectly, instead of grossing misunderstanding where I'd end up.


                                                                                                    Workout No: 216
                                                                                                    Weds - Cardio/Flexibility

                                                                                                    Cardio
                                                                                                    Sprints on a self power treadmill at various resistances

                                                                                                    Hamstring Ballistic Stretch - 3 x 72 reps
                                                                                                    Red/Red, Red/Red/Green, Red/Red/Green/Green...didn't quite nail this last one

                                                                                                    Horse Stance
                                                                                                    Playing around with various widths and weight
                                                                                                    Last edited by Mellor; 22-09-16, 05:29.

                                                                                                    Comment


                                                                                                      For to add, I'm been doing heavy KB snatches before/after my BJJ session.
                                                                                                      Over the last few weeks I've popped out;

                                                                                                      32kg x 3, and
                                                                                                      36kg x 1

                                                                                                      Reps at 36 would be good, I've nothing heavier.

                                                                                                      Comment


                                                                                                        Workout No: 217
                                                                                                        Weds - Bodyweight

                                                                                                        Warm up
                                                                                                        Shoulder dislocates
                                                                                                        Skin the Cat
                                                                                                        Cat/Camels
                                                                                                        Wrist Stretches

                                                                                                        Stability Work
                                                                                                        Plank - 30 secs
                                                                                                        Side plank - 30 secs
                                                                                                        Reverse plank - 30 secs
                                                                                                        Hollow Hold - 30 secs
                                                                                                        Arch Hold - 30 secs

                                                                                                        Handstands
                                                                                                        2 x 5reps

                                                                                                        Ring Muscle-Up
                                                                                                        BW x 5
                                                                                                        +2.5kg x 3 *PR*

                                                                                                        Band assisted Bar Muscle-Up
                                                                                                        x 3 x 5

                                                                                                        Comment


                                                                                                          Workout No: 218
                                                                                                          Thurs - Wrestling - 60mins

                                                                                                          Warm up
                                                                                                          Wrestling warmup
                                                                                                          Rolls, handstands, cartwheels, bodyweight, pylo's etc

                                                                                                          Drills
                                                                                                          Arm drag
                                                                                                          Duck Under
                                                                                                          High Crotch
                                                                                                          Double leg



                                                                                                          Workout No: 219
                                                                                                          Fri - Strength

                                                                                                          Warm up
                                                                                                          Foamrolling
                                                                                                          Band dislocates

                                                                                                          Bench Press
                                                                                                          20kg x 5
                                                                                                          60kg x 3
                                                                                                          80kg x 3
                                                                                                          92.5kg x 3
                                                                                                          92.5kg x 5

                                                                                                          Weak today.

                                                                                                          Snatch Grip Deadlift
                                                                                                          60kg x 5
                                                                                                          85kg x 5
                                                                                                          95kg x 5

                                                                                                          Back Lever
                                                                                                          Fail

                                                                                                          Comment


                                                                                                            Workout No: 220
                                                                                                            Mon - Yoga:
                                                                                                            60 mins

                                                                                                            More yoga.
                                                                                                            I've been stretching way more in the evenings. Making minor flexibility gains

                                                                                                            Comment


                                                                                                              Workout No: 231
                                                                                                              Tues - Strength A

                                                                                                              Warm up
                                                                                                              Shoulder Dislocates

                                                                                                              DB Press
                                                                                                              20kg x 6
                                                                                                              28kg x 2 x 5

                                                                                                              DB's touching shoulders

                                                                                                              Single Arm DB Press
                                                                                                              26kg x 5 (each sides)

                                                                                                              (Didn't do 28kg last week, typo, was 24kg)

                                                                                                              HB Back Squat
                                                                                                              20kg x 5
                                                                                                              60kg x 5
                                                                                                              95kg x 3
                                                                                                              105kg x 3
                                                                                                              118kg x 5

                                                                                                              That was tough.

                                                                                                              Fingertip Pull-ups
                                                                                                              3 x 6

                                                                                                              Comment


                                                                                                                Workout No: 222
                                                                                                                Weds - Bodyweight

                                                                                                                Warm up
                                                                                                                Shoulder dislocates
                                                                                                                Wrist Stretches

                                                                                                                Stability Work
                                                                                                                Hollow Hold - 45 secs

                                                                                                                Ring Muscle-Up
                                                                                                                BW x 3
                                                                                                                +2.5kg x 2

                                                                                                                Band assisted Bar Muscle-Up
                                                                                                                x 3 x 5

                                                                                                                Bar Jumps
                                                                                                                1.65m x 5

                                                                                                                Ugh, ripped the shit out of my hands on the last one.
                                                                                                                3 callouses tore off at once.

                                                                                                                Comment


                                                                                                                  Workout No: 223
                                                                                                                  Thurs - Conditioning

                                                                                                                  Rower:
                                                                                                                  250m Row x 4, 1:20 min rest

                                                                                                                  Pretty steady, At no point was I struggling. Drop the rest time and repeat I feel.



                                                                                                                  Flexibility

                                                                                                                  Hamstring Ballistic Stretch - 3 x 72 reps

                                                                                                                  Middle Splits
                                                                                                                  4mins

                                                                                                                  Seated against the wall, stretching hamstrings with barbell on neck, and moving deeper.

                                                                                                                  Comment


                                                                                                                    Workout No: 224
                                                                                                                    Thurs - Boxing - 60mins

                                                                                                                    An hours of pad work and head movement.



                                                                                                                    Workout No: 225
                                                                                                                    Fri - BJJ- 60mins

                                                                                                                    An hours of heel hooks

                                                                                                                    Comment


                                                                                                                      Workout No: 226
                                                                                                                      Fri - Strength

                                                                                                                      Warm up
                                                                                                                      Foamrolling
                                                                                                                      Band dislocates

                                                                                                                      Bench Press
                                                                                                                      20kg x 5
                                                                                                                      60kg x 5
                                                                                                                      80kg x 3
                                                                                                                      87.5kg x 2
                                                                                                                      92.5kg x 6

                                                                                                                      Snatch Grip Deadlift
                                                                                                                      60kg x 5
                                                                                                                      90kg x 5
                                                                                                                      100kg x 5

                                                                                                                      Back Lever
                                                                                                                      One leg tucked X 5/6/7 seconds

                                                                                                                      Comment


                                                                                                                        September Recap
                                                                                                                        30 sessions, one per day for the month.
                                                                                                                        Still on track for 300, December will be tight.


                                                                                                                        Workout No: 227
                                                                                                                        Tues - Flexibility

                                                                                                                        Warm up
                                                                                                                        Shoulder Dislocates

                                                                                                                        Hamstring Ballistic Stretch - 3 x 72 reps

                                                                                                                        Horse Stance
                                                                                                                        2 by 45 second holds
                                                                                                                        3 x 10 reps, w/30sec hold

                                                                                                                        Front Splits
                                                                                                                        1min Both Sides

                                                                                                                        Frog Stretch

                                                                                                                        Crossed legged stretch

                                                                                                                        Comment


                                                                                                                          Workout No: 228
                                                                                                                          Tues - Strength A

                                                                                                                          Warm up
                                                                                                                          Shoulder Dislocates

                                                                                                                          DB Press
                                                                                                                          20kg x 6
                                                                                                                          28kg x 2 x 6

                                                                                                                          Single Arm DB Press
                                                                                                                          26kg x 2 x 6 (each sides)

                                                                                                                          HB Back Squat
                                                                                                                          20kg x 5
                                                                                                                          60kg x 5
                                                                                                                          90kg x 3
                                                                                                                          110kg x 1
                                                                                                                          120kg x 3


                                                                                                                          Fingertip Pull-ups
                                                                                                                          3 x 7 *PR*
                                                                                                                          Last edited by Mellor; 05-10-16, 04:58.

                                                                                                                          Comment

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