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    Wheels came off over the trip home. I only found time for one session, on Christmas Day of all days. Called out to SBG on Christmas morning.


    Workout No: 288
    Christmas Day - BJJ

    Rolling
    6-8 rounds

    Comment


      The year kind of fizzled out training wise. Didn't do anything really noteworthy up to new year. Back in oz now, having put on 5kg in a few weeks. The diet starts now.

      288 sessions for 2016, not quite the target I wanted, but seeing as I only started on the 17th, I'll kept it going until then to try hit 300 in 12 months.

      Comment


        Workout No: 289
        News Years Day

        A walk up to Banagher Dam. 7km round trip.
        Not much but it's a start and a few hundred calories in the right direction.



        Workout No: 290
        Tuesday - BJJ

        Called into SBG for some training. Was a good session, leg attack drills, situational sparring. And some live rolling.

        Comment


          On Monday I was 80kg.
          Wednesday, was a bit more reasonable at 78kg. Flight swelling is real.
          Need to get that down to 75kg for the first few comps this year.

          Workout No: 291
          Weds - Bodyweight

          Warm up
          Shoulder Dislocates
          Skin the Cat

          Ring Muscle-Up
          BW x 1 x 3

          No chalk and too hot a day to keep grip (32 degrees)
          Just happy I can do one carrying the Christmas weight.

          Handstands
          2 x 6reps

          Ring Dips
          BW x 3 x 5

          Bar Hanging - from Fingers
          Active Hang, Pronated - 15 sec
          Active Hang, Supinated - 20 sec
          Bent Arm Hang, Pronated - 10 sec
          Bent Arm Hang, Supinated - 15 sec
          One-Arm Assisted Towel Hang - 2 x 10 sec

          Comment


            Workout No: 292
            Mon - Strength A

            Warm up
            Shoulder Dislocates
            Foam rolling

            Back Squat
            20kg x 5 (paused)
            50kg x 5 (paused)
            80kg x 5 (paused)
            100kg x 5
            80kg x 8
            50kg x 8

            OH Press
            15kg x 6
            40kg x 6
            50kg x 2 x 6

            Pull-ups
            BW x 3 x 6

            Fat Bar holds
            50kg x 20sec
            60kg x 20sec
            70kg x 20sec

            Comment


              Workout No: 293
              Friday - BJJ

              Throws, Situational sparring, rolling.


              Friday comp class. Need to be hitting this one a lot this year. Plan is to hit 10+ comps and 120 grappling sessions.


              I might add to this but so far the years goaks are;
              120 BJJ/Grappling sessions
              10+ comps
              Sub 20min 5k

              Comment


                Workout No: 294
                Mon - Strength B

                Warm up
                Foamrolling
                Shoulder dislocates
                Scap push-ups

                Bench Press
                60kg x 8
                70kg x 8
                80kg x 8
                85kg x 6

                Meh, volume was good. Intensity no good

                Deadlift
                60kg x 8
                100kg x 8
                140kg x 6

                Double overhead for the first. 140kg was a struggle without chalk.

                Back Lever
                Tucked x 3 x 20sec

                Plate Pinches
                15kg x 20/20sec (right),
                15kg x 20/30sec (left)

                Grip Work
                Finger Curls: 10kg x 122, 15kg x 12
                Wrist Curls: 10kg x 12, 15kg x 2
                Rev. Wrist Curls: 5kg x 12, 10kg x 6, 3kg x 12 (dumbbell)




                Workout No: 295
                Mon - BJJ

                45 mins on leg attacks.
                60 mins on armbars, triangle and guard
                3 quick rolls


                Did a bit of work with my new gripper afterwards.
                Last edited by Mellor; 17-01-17, 01:34.

                Comment


                  Workout No: 296
                  Tues - Bodyweight

                  Warm up
                  Shoulder Dislocates
                  Skin the Cat

                  Ring Muscle-Up
                  BW x 2 x 3

                  Handstands
                  2 x 6reps

                  Ring Dips
                  BW x 3 x 6 +PR

                  Bar Hanging - from Fingers
                  Active Hang, Pronated - 30 sec
                  Active Hang, Supinated - 30 sec
                  Bent Arm Hang, Pronated - 30 sec
                  Bent Arm Hang, Supinated - 30 sec
                  One-Arm Assisted Towel Hang - 2 x 20 sec
                  Last edited by Mellor; 18-01-17, 02:08.

                  Comment


                    Workout No: 166
                    Tues - Conditioning

                    Cardio:
                    5km Run
                    Time: 24m55s

                    Longest run in about 15months (when I did 6.6km). Handy enough first run back. Not sure if 20 is possible, will definitely suck a lot though.
                    Tried to compared the above to previous times, but the search won't look for 5km as it's deemed too short.

                    Comment


                      Workout No: 298
                      Fri - Strength A

                      Warm up
                      Shoulder Dislocates
                      Foam rolling

                      Back Squat
                      20kg x 8 (paused)
                      50kg x 8 (paused)
                      80kg x 8 (paused)
                      95kg x 8


                      OH Press
                      20kg x 8
                      40kg x 8
                      45kg x 8
                      50kg x 8

                      Pull-ups
                      BW x 3 x 7

                      Fat Bar holds
                      50kg x 20sec
                      70kg x 20sec
                      80kg x 19/13

                      Workout No: 299
                      Friday - BJJ

                      Throws, Situational sparring, rolling.

                      Comment


                        Workout No: 300

                        A few days late but we got there.
                        A strength circuit in the gym on Sunday with the missus.

                        Leg Press 3 x 12
                        Chest Press 3 x 12
                        Leg Curl 3 x 12
                        Seated Row 3 x 12
                        Leg Extension 3 x 12
                        Arm curls 3 x 12




                        301...but I think I'll stop the counting now
                        Mon - Strength B

                        Warm up
                        Foamrolling
                        Shoulder dislocates
                        Scap push-ups

                        Bench Press
                        60kg x 8
                        77.5kg x 8
                        85kg x 8

                        Deadlift
                        70kg x 8
                        110kg x 8
                        140kg x 8

                        Back Lever
                        Skipped

                        Plate Pinches
                        20kg x 25/15sec (right),
                        20kg x 30/13 (left)

                        Grip Work
                        Finger Curls: 10kg x 12, 15kg x 12
                        Wrist Curls: 10kg x 12, 15kg x 12
                        Rev. Wrist Curls: 5kg x 12, 4kg x 12, 5kg x 6(dumbbell)




                        Workout No: 295
                        Mon - BJJ

                        45 mins on leg attacks.
                        60 mins on armbars, triangle and guard
                        3 quick rolls


                        Did a bit of work with my new gripper afterwards.
                        [/QUOTE]

                        Comment


                          On the beer Tuesday, dying Wednesday
                          Australia Day Thursday but made it in

                          Thurs - Bodyweight

                          Warm up
                          Shoulder Dislocates
                          Skin the Cat

                          Ring Muscle-Up
                          BW x 2 x 3

                          Handstands
                          3 x 6reps

                          Ring Dips
                          BW x 3 x 7 PR

                          Comment


                            Fri - competition training - BJJ

                            Grips, throws, set up, stand up rounds



                            Rest day Saturday and first comp this year on Saturday

                            Comment


                              Tues - Conditioning

                              Cardio:
                              5km Run
                              Time: 24m01s
                              Heartrate: 160avg, 181max

                              Prompted by comments in the running thread I shortened my stride and up my cadence from 160 to 170. Was probably a little easier. Logically, if I'm going to drop my time, I'll need to up return to my previous stride while maintain this new cadence.

                              I'll keep ticking up the speed until I get closer the 20min goal.




                              January Complete
                              5 BJJ sessions.
                              Not enough Cardio
                              Last edited by Mellor; 01-02-17, 04:25.

                              Comment


                                January Complete
                                5 BJJ sessions.
                                Not enough Cardio


                                Edit: Almost forgot, did a competition on the 29th. 3rd in my division, and went out in the first round in the open weight.


                                Misc Workout

                                Leg Extension 3 x 12
                                Leg Curl 3 x 12
                                Chest Press 3 x 12
                                Arm curls 3 x 12
                                Seated Row 3 x 12

                                Squats
                                20kg x 8
                                70kg x 8
                                100kg x 8
                                Last edited by Mellor; 01-02-17, 23:16.

                                Comment


                                  Thues - Strength A

                                  Warm up
                                  Shoulder Dislocates
                                  Foam rolling

                                  OH Press
                                  20kg x 8
                                  35kg x 8
                                  52.5kg x 6

                                  Pull-ups
                                  BW x 8/7/6

                                  Fat Bar holds
                                  40kg x 20sec
                                  60kg x 20sec
                                  80kg x 20sec



                                  Fri - Bodyweight

                                  Warm up
                                  Shoulder Dislocates
                                  Skin the Cat

                                  Ring Muscle-Up
                                  BW x 2 x 1

                                  Elbow a bit sore, these were hard

                                  Handstands
                                  2 x 6reps

                                  Ring Dips
                                  BW x 3 x 8

                                  Bar Hanging - from Fingers

                                  Comment


                                    Saturday - BJJ - 1hr

                                    Situational sparring
                                    Back position, and
                                    SpiderWeb

                                    EBI Rules, fastest escape

                                    Comment


                                      Mon - Strength B

                                      Warm up
                                      Foamrolling
                                      Shoulder dislocates
                                      Scap push-ups

                                      Bench Press
                                      60kg x 8
                                      75kg x 8
                                      90kg x 6

                                      Deadlift
                                      70kg x 5
                                      110kg x 5
                                      150kg x 8 *PR*...I think

                                      Back Lever
                                      Tucked (15 seconds)
                                      Half Tuck (8 seconds)


                                      Grip Work
                                      Plate Pinches
                                      20kg x 12/6sec (right),
                                      20kg x 20/10 (left)

                                      Wow, grip fried. Deadlifts to blame I guess

                                      Finger Curls: 10kg x 12, 15kg x 12
                                      Wrist Curls: 10kg x 12, 15kg x 12
                                      Rev. Wrist Curls: 5kg x 12, 4kg x 12, 5kg x 8(dumbbell)


                                      Tues - BJJ

                                      Preclass: 45 mins on back position

                                      Warm-up

                                      Guard Passing

                                      Rolling

                                      Missed a BJJ session from the log last Thursday. 3 so far this month.
                                      Last edited by Mellor; 08-02-17, 23:44.

                                      Comment


                                        Wed - Conditioning

                                        Cardio:
                                        5km Run
                                        Time: 23m20s
                                        Heartrate: 174avg, 184max

                                        A bit faster, was fine for the first 3km, could of held a conversation. 4th km was average and the last was tough. I find I start at the clock a lot with nothing to occupy myself with.

                                        I tried focusing on cadence again, was able to kick along at 180spm easy enough. However I feel that counting the steps made me actively aware of it. by fitbt said It was 4055 steps, so about 174spm average over the whole lot, a lot better
                                        Last edited by Mellor; 08-02-17, 23:39.

                                        Comment


                                          Thurs - Bodyweight

                                          Warm up
                                          Shoulder dislocates
                                          Skin the Cat

                                          Ring Muscle-Up
                                          BW x 1 ...ugh shoulder did a weird pop
                                          BW x 2 x 2

                                          Horse Stance
                                          30sec hold
                                          40sec hold

                                          Ring Dips
                                          BW x 3 x 8

                                          Handstands
                                          3 x 6reps

                                          Groin stretch on Adductor Machine
                                          Working up to 95lbs



                                          Thurs Night - BJJ
                                          NoGi - 90mins
                                          prep for comp this Saturday,

                                          situational sparring, hands free rolling
                                          Last edited by Mellor; 09-02-17, 23:31.

                                          Comment


                                            Any tips for the muscle ups? Tried unsuccessfully a few times of late and am quite strong with pull ups & dips.

                                            Comment


                                              Originally posted by FeetMagic View Post
                                              Any tips for the muscle ups? Tried unsuccessfully a few times of late and am quite strong with pull ups & dips.
                                              Do pull ups to chest to bar, Focus on increasing height instead adding more standard reps.
                                              Do dips very deep, hand right into armpits.
                                              Drive yourself forward on the transition

                                              Are you trying on a bar or rings?
                                              I can do a few reps on rings, but can't get the transition right on the bar.

                                              Comment


                                                BJJ comp non sunday. Went 1-3 in the gi, triangle my only sub win
                                                A bit better 2-1 in no gi, losing the final in overtime. Silver medal in nogi


                                                Mon - Strength A

                                                Warm up
                                                Shoulder Dislocates
                                                Foam rolling

                                                Back Squat
                                                20kg x 8 (feet up)
                                                55kg x 8 (feet up)
                                                75kg x 5 (feet up)
                                                95kg x 5
                                                105kg x 7


                                                OH Press
                                                20kg x 8
                                                40kg x 6
                                                50kg x 4
                                                50kg x 6

                                                Was supposed to go 50, hen 55kg. But first 50 felt heavy so repeated to get the reps smooth

                                                Pull-ups
                                                BW x 3 x 7

                                                Fat Bar holds
                                                60kg x 20sec
                                                80kg x 30sec

                                                Fat Bar deadlifts
                                                80kg x 1
                                                90kg x 1

                                                Comment


                                                  Originally posted by Mellor View Post
                                                  Do pull ups to chest to bar, Focus on increasing height instead adding more standard reps.
                                                  Do dips very deep, hand right into armpits.
                                                  Drive yourself forward on the transition

                                                  Are you trying on a bar or rings?
                                                  I can do a few reps on rings, but can't get the transition right on the bar.
                                                  Right, good stuff. I think it's a case of getting one done and not having a problem then because it's just the transition from pull to push I can't get. Bodyweight seems to shift to forearms and I just won't get higher. I think practicing for height on the pull ups will be a big help. I've been trying on a bar mainly but got the chance to try on rings last week without noticing any difference.

                                                  Comment


                                                    Originally posted by FeetMagic View Post
                                                    Right, good stuff. I think it's a case of getting one done and not having a problem then because it's just the transition from pull to push I can't get. Bodyweight seems to shift to forearms and I just won't get higher. I think practicing for height on the pull ups will be a big help. I've been trying on a bar mainly but got the chance to try on rings last week without noticing any difference.
                                                    You really have to drive forward on the transition.
                                                    Your centre of gravity has to move around the bar on the way up, driving forward puts you back in line with (and on top of) the bar. Most important part of the transition.

                                                    I personally find muscle ups on rings easier. But other find the bar easier. I think the whether you kip or not plays a role there too.




                                                    Thurs - Bodyweight

                                                    Warm up
                                                    Shoulder dislocates
                                                    Skin the Cat

                                                    Ring Muscle-Up
                                                    BW x 3 x 2

                                                    Just can't get the 3rd rep. #TooFatIn2017

                                                    Horse Stance
                                                    40sec hold x 3

                                                    Ring Dips
                                                    BW x 5
                                                    +6kg x 2 x 5

                                                    Handstands
                                                    3 x 6reps

                                                    Groin stretch on Adductor Machine
                                                    Working up to 110lbs

                                                    Comment


                                                      Thurs - Conditioning

                                                      Cardio:
                                                      5km Run
                                                      Time: 22m45s
                                                      Heartrate: 171avg, 185max

                                                      At predicted this started to get tough on the 3rd km. Ran with a metronome playing 180BPM over a podcast, I think my cadence matched it pretty closely, maybe a shade under.

                                                      I imagine this is sub VO2max pace. But I'm not really sure how to estimate that.
                                                      I also want to get a better idea of my MHR. Any ideas how to work that out, other than running the bollox off my self for 10 mins and see where it goes.

                                                      Comment


                                                        Fri - Strength B

                                                        Warm up
                                                        Shoulder dislocates

                                                        Bench Press
                                                        60kg x 5
                                                        75kg x 5
                                                        90kg x 6

                                                        Meh, first thing in the morning. Not my strongest

                                                        Deadlift
                                                        70kg x 5
                                                        110kg x 5
                                                        160kg x 4

                                                        Back Lever
                                                        Half Tuck 2x seconds


                                                        Grip Work
                                                        Plate Pinches
                                                        20kg x 15/10sec (left),
                                                        20kg x 11/11 (right)



                                                        Fri - BJJ - Comp training 90 mins

                                                        Warm-up

                                                        Guard Passing

                                                        Rolling

                                                        Comment


                                                          Mon - Strength A

                                                          Warm up
                                                          Shoulder Dislocates
                                                          Foam rolling

                                                          Back Squat
                                                          20kg x 8 (toes up)
                                                          55kg x 8 (toes up)
                                                          85kg x 5 (toes up)
                                                          110kg x 5

                                                          OH Press
                                                          15kg x 8
                                                          45kg x 5
                                                          50kg x 5
                                                          52.5kg x 5

                                                          Pull-ups
                                                          BW x 5
                                                          +2.5kg x 5
                                                          +3.75kg x 5

                                                          Fat Bar holds
                                                          50kg x 15sec
                                                          70kg x 15sec
                                                          90kg x 10sec

                                                          Fat Bar deadlifts
                                                          90kg x 1
                                                          100kg x 1/2

                                                          Comment


                                                            Weds - Bodyweight

                                                            Warm up
                                                            Shoulder dislocates
                                                            Skin the Cat

                                                            Ring Muscle-Up
                                                            BW x 2/3/2

                                                            Horse Stance
                                                            45sec hold x 3

                                                            Ring Dips
                                                            BW x 5
                                                            +6kg x 5
                                                            +6kg x 8

                                                            Handstands
                                                            3 x 6reps


                                                            Weds Night - BJJ (6)
                                                            Gi - 90mins

                                                            Mount escapes

                                                            6 sessions so far in Feb, slacking

                                                            Comment


                                                              Thurs - Conditioning

                                                              Cardio:
                                                              Interval Run
                                                              3 x 1km run, 200m walk between each as rest (c.2.5mins)

                                                              Heartrate: 145avg, 170max

                                                              The 1km's were at a speed of 15km/h, 16km/h and 15km/h
                                                              Just getting in some speed work above target 5km pace. It wasn't particularly comfortable running that fast, but heart rate didn't get up too high which suggests there's more in the tank.

                                                              Comment


                                                                Fri - Strength B

                                                                Warm up
                                                                Shoulder dislocates

                                                                Bench Press
                                                                60kg x 5
                                                                75kg x 5
                                                                92.5kg x 5

                                                                Deadlift
                                                                70kg x 5
                                                                110kg x 5
                                                                160kg x 5





                                                                Fri - BJJ - Comp training 60 mins - (7)

                                                                Warm-up

                                                                Situational Sparring

                                                                Comment


                                                                  Mon Night - BJJ (8)
                                                                  Gi - 90mins

                                                                  Half Guard

                                                                  8 session in Feb. Shortest month, but been to average higher than 2 twice a week to get better.

                                                                  Comment


                                                                    February Complete
                                                                    8 BJJ sessions
                                                                    Ok amount of cardio
                                                                    1 competition, Came 2nd in NoGi.

                                                                    An improvement, 2 sessions average, ok but not enough to hit target.
                                                                    The gold medal still eludes me. Next comp on March 4th

                                                                    Comment


                                                                      Tues - Flexibility

                                                                      Horse Stance
                                                                      60sec hold x 3

                                                                      Back Lever
                                                                      Tuck x 10 seconds
                                                                      Half Tuck x 2 x 10 seconds

                                                                      Butterfly
                                                                      3 x 12 reps with 30 second hold, working up to 14kg

                                                                      Middle Splits
                                                                      3 x 60second holds

                                                                      ~~~~~~~~~~~~~~~~~~~~~~~~~

                                                                      Weds - Bodyweight

                                                                      Warm up
                                                                      Shoulder dislocates
                                                                      Skin the Cat

                                                                      Ring Muscle-Up
                                                                      BW x 3 x 3

                                                                      Handstands
                                                                      3 x 6reps

                                                                      Ring Dips
                                                                      BW x 5
                                                                      +6kg x 5
                                                                      +6kg x 8

                                                                      Grip Work
                                                                      Plate Pinches

                                                                      20kg x 20/15sec (left),
                                                                      20kg x 15/10 (right)

                                                                      ~~~~~~~~~~~~~~~~~~~~~~~~~

                                                                      Weds Night - BJJ (1)
                                                                      Gi - 90mins

                                                                      Warm up

                                                                      Half Guard

                                                                      Rolling

                                                                      Comment


                                                                        Thurs - Misc

                                                                        Bar jumps
                                                                        1.6m

                                                                        Pull-up Ladder
                                                                        BW x 8 reps

                                                                        Fat Bar holds
                                                                        50kg x 15sec
                                                                        70kg x 15sec
                                                                        90kg x 10sec

                                                                        ~~~~~~~~~~~~~~~~~~~~

                                                                        Fri - Strength A

                                                                        Warm up
                                                                        Shoulder Dislocates
                                                                        Knee Barbell stretch

                                                                        Back Squat
                                                                        20kg x 8
                                                                        60kg x 5
                                                                        90kg x 3
                                                                        102.5kg x 1
                                                                        112.5kg x 3

                                                                        Getting kicked forward a bit on 112

                                                                        OH Press
                                                                        15kg x 8
                                                                        35kg x 5
                                                                        45kg x 5
                                                                        55kg x 4

                                                                        Comment


                                                                          BJJ comp on saturday. Like we my first and only match

                                                                          Mon - Strength B

                                                                          Warm up
                                                                          Shoulder dislocates
                                                                          Scap push ups

                                                                          Bench Press
                                                                          20kg x 8
                                                                          60kg x 5
                                                                          80kg x 3
                                                                          90kg x 1
                                                                          93.75kg x 5

                                                                          Deadlift
                                                                          70kg x 5
                                                                          110kg x 5
                                                                          140kg x 1
                                                                          165kg x 3

                                                                          Back Lever
                                                                          Tuck x 10sec
                                                                          Half Tuck x 10sec


                                                                          Grip Work
                                                                          Plate Pinches
                                                                          20kg x 20/15sec (left)
                                                                          20kg x 11/12 (right)

                                                                          Reverse Wrist Curls
                                                                          4kg x 12
                                                                          5kg x 10

                                                                          Comment


                                                                            Tues - Conditioning

                                                                            Cardio:
                                                                            Interval Run
                                                                            3 x 1km run, 300m walk between each as rest (c.3mins)

                                                                            The 1km's were at a speed of 16km/h
                                                                            I think my peak here is prob 17-18km/h. Any faster and I won't last the distance.

                                                                            Comment


                                                                              Weds - Bodyweight/Flexibility

                                                                              Warm up
                                                                              Shoulder dislocates
                                                                              Skin the Cat

                                                                              Ring Muscle-Up
                                                                              BW x 3 x 4

                                                                              Handstands
                                                                              3 x 6reps

                                                                              Butterfly
                                                                              3 x 12 reps with 30 second hold, working up to 14kg

                                                                              Horse Stance
                                                                              60sec hold x 3


                                                                              Ring Dips
                                                                              BW x 5
                                                                              +8kg x 5
                                                                              +10kg x 5

                                                                              Comment


                                                                                Moving house Thursday.
                                                                                22,000 steps
                                                                                31 Floors (although I'd say it was more
                                                                                4,150 Calories

                                                                                Comment


                                                                                  ]Mon - Strength A

                                                                                  Warm up
                                                                                  squat stretches
                                                                                  barbell ankle stretch

                                                                                  Pause High Bar Squat
                                                                                  20kg x 8
                                                                                  60kg x 5
                                                                                  80kg x 3
                                                                                  90kg x 3
                                                                                  100kg x 1

                                                                                  OH Press
                                                                                  20kg x 8
                                                                                  40kg x 5
                                                                                  50kg x 3
                                                                                  55kg x 4
                                                                                  55kg x 5...just

                                                                                  Pull-ups
                                                                                  +5kg x 3 x 5

                                                                                  Fat Bar holds
                                                                                  20kg x 10
                                                                                  50kg x 10sec
                                                                                  70kg x 10sec
                                                                                  90kg x 20sec *PR*

                                                                                  Comment


                                                                                    Tues - BJJ (2)

                                                                                    Lunchtime rolling working on chokes in particular


                                                                                    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~


                                                                                    Weds - Conditioning

                                                                                    Cardio:
                                                                                    Interval Run
                                                                                    3 x 1km run, 300m walk between each as rest (c.3mins)

                                                                                    The 1km's were at a speed of 16.5km/h
                                                                                    Completed the last in a time on 3m38s.

                                                                                    You'd need to sustain that pace to do 5km in 18min

                                                                                    Comment


                                                                                      Thurs - BJJ (3)

                                                                                      Lunchtime rolling working on chokes again

                                                                                      ~~~~~~~~~~~~~~~~~~~~~~~~~~~~


                                                                                      Thurs night - Wrestling sparring (4)

                                                                                      90mins rolling after work



                                                                                      2.5 hours rolling today, close to 20 rounds, sore today

                                                                                      Comment


                                                                                        Mon - Strength B

                                                                                        Warm up
                                                                                        Shoulder dislocates
                                                                                        Scap push ups

                                                                                        Bench Press
                                                                                        20kg x 8
                                                                                        60kg x 5
                                                                                        80kg x 3
                                                                                        90kg x 1
                                                                                        95kg x 4

                                                                                        Deadlift
                                                                                        70kg x 5
                                                                                        110kg x 5
                                                                                        140kg x 2
                                                                                        165kg x 3

                                                                                        Back Lever
                                                                                        Tuck x 10sec
                                                                                        Half Tuck 2 x 13sec

                                                                                        Grip Work
                                                                                        Plate Pinches
                                                                                        20kg x 15/5 (right)
                                                                                        20kg x 20/10sec (left)

                                                                                        Wrist Curls
                                                                                        10kg x 15
                                                                                        20kg x 2 x 12

                                                                                        Reverse Wrist Curls
                                                                                        10kg x 15
                                                                                        5kg x 2x 5 (dumbbell)

                                                                                        Comment


                                                                                          Tue - Strength A

                                                                                          Warm up
                                                                                          squat stretches
                                                                                          barbell ankle stretch

                                                                                          Hip Flexor stretches

                                                                                          Pause High Bar Squat
                                                                                          20kg x 8
                                                                                          60kg x 5
                                                                                          80kg x 3
                                                                                          95kg x 3
                                                                                          100kg x 2

                                                                                          OH Press
                                                                                          20kg x 8
                                                                                          40kg x 5
                                                                                          50kg x 5
                                                                                          56kg x 4

                                                                                          Pull-ups
                                                                                          +6kg x 3 x 5

                                                                                          Comment


                                                                                            Weds - Bodyweight

                                                                                            Warm up
                                                                                            Shoulder dislocates
                                                                                            Skin the Cat

                                                                                            Ring Muscle-Up
                                                                                            BW x 3 x 4

                                                                                            Handstands
                                                                                            3 x 6reps

                                                                                            Ring Dips
                                                                                            BW x 5
                                                                                            +12kg x 5

                                                                                            Pull-up Ladder
                                                                                            BW x 8 reps
                                                                                            +1kg x 4
                                                                                            +2kg x 4

                                                                                            Fat Bar holds
                                                                                            50kg x 15sec
                                                                                            70kg x 15sec
                                                                                            100kg x 5sec

                                                                                            Comment


                                                                                              Mon - Strength B

                                                                                              Warm up
                                                                                              Shoulder dislocates
                                                                                              Scap push ups

                                                                                              Bench Press
                                                                                              60kg x 5
                                                                                              80kg x 3
                                                                                              90kg x 2
                                                                                              95kg x 5 (equals 5RM PR)
                                                                                              96kg x 3 (x4 reps here is my best ever)

                                                                                              Deadlift
                                                                                              60kg x 5
                                                                                              110kg x 3
                                                                                              140kg x 2
                                                                                              165kg x 5

                                                                                              Back Lever
                                                                                              Half Tuck 2 x 13sec

                                                                                              Grip Work
                                                                                              Plate Pinches
                                                                                              20kg x 20/18 (left)
                                                                                              20kg x 19/11sec (right)

                                                                                              Comment


                                                                                                Tues - Conditioning

                                                                                                Cardio:
                                                                                                5km Run
                                                                                                Time: 22m01s
                                                                                                Heartrate: 172avg, 188max


                                                                                                All time PR on the 5km. Almost hit 22min bang on.
                                                                                                Heart rate peaked at 188, that's the highest I've noticed since I got a fitbit.
                                                                                                172 is a pretty high average.

                                                                                                I reckon I definitely run a little higher than the 220-age guide (189 est. max)

                                                                                                Comment


                                                                                                  Weds - Bodyweight

                                                                                                  Warm up
                                                                                                  Shoulder dislocates
                                                                                                  Skin the Cat

                                                                                                  Bar Jumps
                                                                                                  A couple of 2.1m jumps

                                                                                                  Ring Dips
                                                                                                  BW x 2 x 5


                                                                                                  Dan John Hang/Pull-up Test
                                                                                                  Hang from a bar with two hands, every 30 secs do 1 pull up, see how long you can last.

                                                                                                  Total Time: 90 seconds (3 pull-ups)

                                                                                                  Box Jumps
                                                                                                  60cm, 75cm, 90cm, 105 cm




                                                                                                  Weds - BJJ (5)

                                                                                                  Preclass: 25 mins rolling

                                                                                                  Warm-up

                                                                                                  Guard Passing

                                                                                                  Rolling

                                                                                                  Comment


                                                                                                    Thurs - BJJ (6)

                                                                                                    Lunchtime rolling working on chokes again..again

                                                                                                    Actually feel like I'm making some progress with Darces now. Hit 3 this session.
                                                                                                    I think I've only hit 3 in total ever.

                                                                                                    ~~~~~~~~~~~~~~~~~~~~~~~~~~~




                                                                                                    March Wrap up
                                                                                                    Poor showing at comp, only 6 sessions. Need to work harder

                                                                                                    Comment


                                                                                                      Mon - Strength A

                                                                                                      Warm up
                                                                                                      squat stretches
                                                                                                      barbell ankle stretch
                                                                                                      adductor stretches

                                                                                                      Pause High Bar Squat
                                                                                                      20kg x 6
                                                                                                      60kg x 5
                                                                                                      80kg x 3
                                                                                                      90kg x 3
                                                                                                      100kg x 3
                                                                                                      102.5kg x 1

                                                                                                      Probably token PR's

                                                                                                      OH Press
                                                                                                      20kg x 8
                                                                                                      45kg x 5
                                                                                                      50kg x 5
                                                                                                      56kg x 4

                                                                                                      Struggle street...

                                                                                                      Pull-ups
                                                                                                      BW x 5
                                                                                                      +4kg x 5
                                                                                                      +7kg x 5


                                                                                                      Pull-up Ladder
                                                                                                      +2kg x 4
                                                                                                      +4kg x 4

                                                                                                      Fat Bar holds
                                                                                                      60kg x 10sec
                                                                                                      80kg x 10sec
                                                                                                      90kg x 10sec
                                                                                                      100kg x 10sec *PR*

                                                                                                      Comment


                                                                                                        Tue - Strength B

                                                                                                        Warm up
                                                                                                        Shoulder dislocates
                                                                                                        Scap push ups

                                                                                                        Bench Press
                                                                                                        60kg x 5
                                                                                                        80kg x 3
                                                                                                        90kg x 2
                                                                                                        96kg x 4

                                                                                                        PR equalling. Next week could be the one.


                                                                                                        Deadlift
                                                                                                        60kg x 5
                                                                                                        115kg x 3
                                                                                                        150kg x 1
                                                                                                        170kg x 4

                                                                                                        Plan was 3 reps, felt good so did one more.

                                                                                                        Back Lever
                                                                                                        Half Tuck 2 x 20 sec

                                                                                                        Grip Work
                                                                                                        Plate Pinches
                                                                                                        20kg x 18/16 (left)
                                                                                                        20kg x 18/13sec (right)

                                                                                                        Wrist Curls
                                                                                                        10kg x 15
                                                                                                        20kg x 2 x 12

                                                                                                        Reverse Wrist Curls
                                                                                                        10kg x 10
                                                                                                        5kg x 2 x 10 (dumbbell)
                                                                                                        6kg x 2 x 6
                                                                                                        (right hand drop set)
                                                                                                        4kg x 8
                                                                                                        2kg x 8
                                                                                                        1kg x 8

                                                                                                        Struggling to finish with 1kg is humbling. Funny looking too is anybody caught that part in isolation.

                                                                                                        Comment


                                                                                                          Tues Night - BJJ - No Gi (1)

                                                                                                          Soem stretching rolling playing before class.
                                                                                                          Then 1 hour of no gi.

                                                                                                          __________________________________________________ ________

                                                                                                          Weds - Bodyweight

                                                                                                          Warm up
                                                                                                          Shoulder dislocates
                                                                                                          Skin the Cat

                                                                                                          Dan John Hang/Pull-up Test
                                                                                                          Hang from a bar with two hands, every 30 secs do 1 pull up, see how long you can last.

                                                                                                          Total Time: 2mins (4 pull-ups)

                                                                                                          Muscle ups
                                                                                                          Bw x 2 x 4
                                                                                                          Slow rep x 1


                                                                                                          Pull-up Ladder
                                                                                                          +3kg x 4
                                                                                                          +5kg x 4

                                                                                                          Box Jumps
                                                                                                          60cm, 75cm, 90cm, 95 cm

                                                                                                          Comment


                                                                                                            Tues - Cardio

                                                                                                            Cardio:
                                                                                                            5km Run
                                                                                                            Time: 20m56s
                                                                                                            Heartrate: 176avg, 191max


                                                                                                            Out in the park today. Strava guided run.
                                                                                                            Feel like I smashed it tbh. Took 1m05s off my PR and got into he 20:xx's for the first time ever.
                                                                                                            Sore right now, but feels good







                                                                                                            Thurs night - Wrestling sparring (2)

                                                                                                            60mins rolling after work.
                                                                                                            De-stress session

                                                                                                            Comment


                                                                                                              Sun - BJJ (3)

                                                                                                              1 hour rolling instead of mass

                                                                                                              ~~~~~~~~~~~~~~~~~~~~~~~~~~~~

                                                                                                              Mon - BJJ (4)

                                                                                                              Lunchtime rolling working on chokes again

                                                                                                              Comment


                                                                                                                Tues - Strength A

                                                                                                                Warm up
                                                                                                                squat stretches
                                                                                                                barbell ankle stretch
                                                                                                                adductor stretches

                                                                                                                Pause High Bar Squat
                                                                                                                20kg x 6
                                                                                                                60kg x 5
                                                                                                                90kg x 3
                                                                                                                102.5kg x 2


                                                                                                                OH Press
                                                                                                                15kg x 8
                                                                                                                35kg x 5
                                                                                                                45kg x 5
                                                                                                                57.5kg x 3

                                                                                                                Pull-ups
                                                                                                                BW x 5
                                                                                                                +4kg x 5
                                                                                                                +8kg x 3


                                                                                                                Pull-up Ladder
                                                                                                                +4kg x 4
                                                                                                                +6kg x 4

                                                                                                                Fat Bar holds
                                                                                                                60kg x 10sec
                                                                                                                80kg x 10sec
                                                                                                                90kg x 10sec
                                                                                                                100kg x 6sec





                                                                                                                Tue - Strength B

                                                                                                                Warm up
                                                                                                                Shoulder dislocates
                                                                                                                Scap push ups

                                                                                                                Bench Press
                                                                                                                60kg x 5
                                                                                                                80kg x 3
                                                                                                                90kg x 2
                                                                                                                96.5kg x 3


                                                                                                                Deadlift
                                                                                                                70kg x 5
                                                                                                                120kg x 3
                                                                                                                150kg x 2
                                                                                                                175kg x 3

                                                                                                                Back Lever
                                                                                                                Half Tuck 2 x 20 sec

                                                                                                                Grip Work
                                                                                                                Plate Pinches
                                                                                                                15kg x 20 (both)
                                                                                                                17.5kg x 2 x 20 (both)

                                                                                                                Wrist Curls
                                                                                                                15kg x 8
                                                                                                                20kg x 8
                                                                                                                25kg x 8
                                                                                                                30kg x 4

                                                                                                                Reverse Wrist Curls
                                                                                                                10kg x 8
                                                                                                                15kg x 5
                                                                                                                6kg x 8

                                                                                                                Comment


                                                                                                                  Thurs night - Wrestling sparring (5)

                                                                                                                  60mins rolling after work.
                                                                                                                  De-stress session

                                                                                                                  Comment


                                                                                                                    Tues - Strength A

                                                                                                                    Warm up
                                                                                                                    squat stretches

                                                                                                                    Pause High Bar Squat
                                                                                                                    20kg x 6
                                                                                                                    60kg x 5
                                                                                                                    90kg x 3
                                                                                                                    102.5kg x 3


                                                                                                                    OH Press
                                                                                                                    15kg x 8
                                                                                                                    40kg x 5
                                                                                                                    50kg x 3
                                                                                                                    57.5kg x 3

                                                                                                                    Pull-ups
                                                                                                                    BW x 3 x 5

                                                                                                                    Fat Bar holds
                                                                                                                    60kg x 10sec
                                                                                                                    80kg x 10sec
                                                                                                                    90kg x 5sec
                                                                                                                    100kg x 3sec



                                                                                                                    Weds - Bodyweight

                                                                                                                    Warm up
                                                                                                                    Shoulder dislocates

                                                                                                                    Ring Muscle-Up
                                                                                                                    BW x 3 x 4

                                                                                                                    Pull-up Ladder
                                                                                                                    +8kg x 4

                                                                                                                    One Arm Hang
                                                                                                                    15 seconds - Right
                                                                                                                    20 seconds - Left

                                                                                                                    Fat Bar holds
                                                                                                                    50kg x 10sec
                                                                                                                    60kg x 10sec
                                                                                                                    70kg x 10sec
                                                                                                                    80kg x 10sec
                                                                                                                    100kg x 5sec
                                                                                                                    95kg x 10 sec

                                                                                                                    Comment


                                                                                                                      Thurs - Strength B

                                                                                                                      Bench Press
                                                                                                                      60kg x 5
                                                                                                                      80kg x 3
                                                                                                                      90kg x 2
                                                                                                                      96kg x 4

                                                                                                                      Kettlebell Snatch
                                                                                                                      16kg x 5
                                                                                                                      24kg x 3
                                                                                                                      32kg x 1
                                                                                                                      36kg x 2 x 1
                                                                                                                      (all both sides)

                                                                                                                      Back Lever
                                                                                                                      Half Tuck 1 x 10 sec


                                                                                                                      Thurs Night - BJJ (6)
                                                                                                                      NoGi - 90mins

                                                                                                                      Comment


                                                                                                                        Sun - BJJ (7)
                                                                                                                        NoGi - 60mins

                                                                                                                        Some Sunday morning rolling. #BJJMass

                                                                                                                        Comment


                                                                                                                          Mon - Misc
                                                                                                                          10pm swim
                                                                                                                          Followed by hot tub stretching

                                                                                                                          Tues - Strength A
                                                                                                                          Warm up
                                                                                                                          squat stretches

                                                                                                                          Pause High Bar Squat
                                                                                                                          20kg x 6
                                                                                                                          60kg x 3 x 3
                                                                                                                          90kg x 2
                                                                                                                          103.5kg x 2

                                                                                                                          OH Press
                                                                                                                          15kg x 8
                                                                                                                          40kg x 5
                                                                                                                          50kg x 3
                                                                                                                          56.5kg x 4

                                                                                                                          Pull-ups
                                                                                                                          BW x 5
                                                                                                                          +7.5kg x 5
                                                                                                                          +10kg x 3

                                                                                                                          Fat Bar holds
                                                                                                                          60kg x 10sec
                                                                                                                          80kg x 10sec
                                                                                                                          95kg x 2 x 12sec

                                                                                                                          Comment

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