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Old 07-12-17, 05:48   #1741
Mellor
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Tue - Nogi
70 sessions total for the year. Woeful


Weds - Strength

Bench Press
60kg x 5
80kg x 3
90kg x 2
100kg x 3

Rows
30kg x 6
38kg x 2 x 5

Plate Pinches
15kg x 23 sec (right)
15kg x 30 sec (left)


Thurs - KBs and misc

Kettlebell swings
24kg x 55 in 2m50s

Bicep Curls
37.55kg x 6/8

Tricep pushdowns
60kg x 2 x 8
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Old 18-01-18, 01:46   #1742
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So last year kinda fizzled out. But 2018 has been much better. Goals for the year;

2018 Jiu Jitsu Resolutions
120+ training sessions
12+ Competitions (trying to get interstate/international)
Visit a new gym for open mat once per month


Strength Training
Triple BW deadlift
Bodyweight overhead press
Half bodyweight one arm press
Squat PR in lowbar and highbar

(These are all secondary to Jiu Jitsu goals. I'd happily pass on them all for success in competition)
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Old 18-01-18, 05:43   #1743
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January Jiu Jitsu

Wed 3rd
Thurs 4th
Fri 5th


1 hour rolling each day. Good start to the year.
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Old 18-01-18, 06:43   #1744
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Weds - Strength B

Deadlift
60kg x 5
100kg x 3
120kg x 1
140kg x 3...mixed grip
145kg x 3

One Arm Row
30kg x 3 x 6

Bicep Curls
30kg x 3 x 10




Thurs - BJJ (4)
NoGi - 90mins

Sweeps from butterfly armdrag




Fri 12th Press Test

Overhead Press
45kg x 5
50kg x 3
55kg x 1
57.5kg x 1
60kg x 1
62.5kg x F

That was woeful, but expected. First week back and a hectic week.
Gives me a shitty start position for smolov press.
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Last edited by Mellor; 18-01-18 at 06:54.
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Old 18-01-18, 06:50   #1745
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Sunday - Strength A

Smolov Press - 1.1

35kg x 5
40kg x 3
42.5kg x 5 x 6
42.5kg x 8


Pull-ups - C2B
BW x 3 x 6

Leg Extension
3 x 10
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Old 18-01-18, 07:12   #1746
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Monday - BJJ
Gi - 60mins

All my January weekends are full. Determined to get a gym visit every month. So made the effort on a monday to drive over the bridge and visit a friend's gym. 60mins of randomness.

1/12 Visits Complete
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Old 18-01-18, 07:12   #1747
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Tues - Strength C

Smolov Press - 1.2
20kg x 6
40kg x 3
45kg x 6 x 5
45kg x 7


Squats - Low Bar
20kg x 5
45kg x 5
75kg x 5
95kg x 2 x 3

Face Pulls
3 x 10

Jaysus, Long while since I've squatted, longer since low bar. Woeful




Weds - Strength B

Deadlift
70kg x 5
100kg x 3
120kg x 3
145kg x 5...mixed grip
150kg x 3

One Arm Row
32kg x 3 x 6

Bicep Curls
32.5kg x 3 x 8
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Old 21-01-18, 09:07   #1748
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Tues - Strength A

Smolov Press - 1.3
20kg x 8
40kg x 5
52.5kg x 7 x 4
52.5kg x 5

Pull-ups - C2B
BW x 3 x 6

Leg Extension
3 x 8

B]Thurs - BJJ[/B] (6)
NoGi - 90mins

On track for the month
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Last edited by Mellor; 08-02-18 at 05:41.
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Old 22-01-18, 11:23   #1749
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Mon - Strength C

Smolov Press - 1.4
20kg x 6
52.5kg x 9 x 3
52.5kg x 4

Squats - Low Bar
20kg x 5
50kg x 5
80kg x 5
90kg x 5
100kg x 2 x 3

Face Pulls
3 x 10
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Last edited by Mellor; 29-01-18 at 02:42.
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Old 01-02-18, 07:07   #1750
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Tues – BJJ (7)
Wrestling (Sparring) – 45 mins

Thurs - Strength A

Smolov Press - 2.1

35kg x 5
40kg x 3
45kg x 5 x 6
45kg x 8

Pull-ups - C2B
BW x 3 x 6

Leg Extension
3 x 10
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Old 01-02-18, 07:15   #1751
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Monday - Strength C

Smolov Press - 2.2
20kg x 6
40kg x 3
47.5kg x 6 x 5
47.5kg x 7


Squats - Low Bar
20kg x 5
45kg x 5
75kg x 5
85kg x 5
95kg x 5
105kg x 3

Face Pulls
3 x 10


Tues - Strength B

Deadlift
70kg x 5
110kg x 3
125kg x 3
150kg x 5...mixed grip
155kg x 3

One Arm Row
32kg x 3 x 6

Bicep Curls
32.5kg x 3 x 8
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Old 06-02-18, 12:01   #1752
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Thurs - BJJ (1)
NoGi - 60mins

1 hour rolling before work.
Struggle to get up at 6 to train, but glad of it once I get there
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Old 08-02-18, 05:38   #1753
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Tues - BJJ (2)
NoGi - 60mins

1 hour rolling before work. Trying to make this weekly


Tues - Strength A

Smolov Press - 2.3
20kg x 8
40kg x 5
52.5kg x 7 x 4
52.5kg x 5


Pull-ups - C2B
BW x 3 x 6

Leg Extension
3 x 8
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Old Today, 02:31   #1754
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Thurs - Strength B

Deadlift
70kg x 5
110kg x 3
125kg x 3
150kg x 1
No chalk

One Arm Row
32kg x 3 x 6

Bicep Curls
32.5kg x 3 x 8

Fri - BJJ (3)
Gi - 60mins

Called into a friends club and got smashed for an hour

Mon - Strength C

Smolov Press - 2.4
20kg x 6
55kg x 9 x 3
55kg x 4

Squats - Low Bar
20kg x 5
45kg x 5
75kg x 5
95kg x 5
105kg x 2 x 3

Face Pulls
3 x 10[/QUOTE]



Mon - BJJ (4)
Gi - 90mins

Monday class for the first time in ages


Tues - Strength B

Deadlift
70kg x 5
110kg x 3
125kg x 3
140kg x 1
155kg x 5
160kg x 3


One Arm Row
32kg x 3 x 6

Bicep Curls
skipped. a bit sore today



Thurs - BJJ (5)
NoGi - 60mins

1 hour rolling before work.



Fri - Strength A

Smolov Press - 3.1
20kg x 5
47.5kg x 5 x 6
47.5kg x 6

Pull-ups - C2B
BW x 7/6/6

Leg Extension
3 x 10


Fri - BJJ (4)
Gi - 45mins
Some precomp rolls. Didn't really help



Sunday Comp
6 matches. Lost 5 of them. Shit
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