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    Saturday - BJJ

    2 hours of drilling BJJ tekkers for the grading.
    Still a lot of ground to cover

    Comment


      Monday - Workout A ...still need a name

      Squats 5x5 (High Bar)
      20/60/80/100/100kg

      Power Snatch 5x3
      20/30/40/40/42.5kg

      Overhead Press 5x5 (Strict Press)
      20/40/50/50/50

      Pull-ups 5x5
      BW/5/5/10/10kg

      Hang Leg Raise
      BW x 13 x 2
      T2B x 5 (Toes to Bar)

      All good. High bar squatting felt different. Snatch was fine, 42.5 felt a lot tougher than 40.
      Press was fine.
      Last edited by Mellor; 29-07-13, 10:10.

      Comment


        Originally posted by Mellor View Post
        Semi Final
        Good job. Nice wrestling, and good guard work.

        Originally posted by Mellor View Post
        Final

        I waited until he dropped his arm and got my leg over for the triangle, it was closed, but I couldn't lock it off properly. His weight was bearing right on my hips and I struggled to get them across to finish.
        I've gone through this countless times in my head and all I needed to do was frame my right foot off his hip and move my hips back and right, then across to the left. That small adjustment would have given me gold. Mark it down as a learning process. After that I was too wreck to amount to much.
        Yes, that's all well and good before he stacks but when he stacks you have to shoulder walk away from him. When you do this and he keeps pushing forward, he'll actually go deeper into the triangle and you can lock it up. Obviously if you lock it up and then he stacks, you just underhook the leg.


        Good job in all three matches. Standup looked good, and your guard is tricky with the omo's, armbar and triangles.

        Comment


          Originally posted by TomD View Post
          Good job in all three matches. Standup looked good, and your guard is tricky with the omo's, armbar and triangles.
          Cheers now.
          Still a few nervous mistakes, I need to relax and flow closer to the best of my abilities.



          Thursday - Workout B

          Deadlifts
          60kg x 5
          100kg x 5
          120kg x 5

          Power Clean
          20kg x 3
          40kg x 3
          50kg x 3
          60kg x 3

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

          Pendlay Rows
          60kg x 5 x 2
          70kg x 5

          Bridges
          skipped

          Comment


            Sun - BJJ - 2 hours

            Rolling
            A bit of a warm up and then lots of rolling with two of the advanced guys. Nothing spectacular but I've got my a new sweep nailed down. Tripod.
            A couple of subs worked out by way. Getting considerably better at footlock, kneebar, toehold combos.

            Comment


              Tueday - Workout A

              Squats (High Bar)
              20/60/80/100

              Power Snatch 5x3
              20/30/40

              Overhead Press 5x5 (Strict Press)
              20/40/50/50

              Pull-ups 5x5
              BW/5/5


              A bit rushed, but feeling good on most moments.
              Hand is still hurting. Time to get it checked.

              Comment


                Friday & Saturday - Snowboarding
                Two days spent snowboarding so training took a backseat.
                To be fair, sunday night I wee like I had worked out plenty and missed zero training.

                Comment


                  Thursday - Workout B

                  Deadlifts
                  60kg x 5
                  80kg x 5
                  100kg x 5
                  120kg x 5

                  Power Clean
                  20kg x 5
                  40kg x 3
                  50kg x 3
                  60kg x 3

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

                  Pendlay Rows
                  32kg x 5
                  52kg x 5
                  60kg x 5
                  70kg x 5

                  Bridges
                  8 reps
                  8 reps

                  Comment


                    Thursday - Workout A

                    Squats (High Bar)
                    20/60/80/100

                    Power Snatch 5x3
                    Skipped

                    Overhead Press 5x5 (Strict Press)
                    20/40/50/52.5

                    Pull-ups 5x5
                    BW/5kg/7.5kg/10kg

                    Squats felt sluggish, didn't think i'd have the snap and power for snatches so ditched them for a week.

                    Comment


                      Saturday BJJ - 90mins

                      Warm-up
                      Sprawls, pressups, tuck jumps etc

                      Technique
                      X-Guard
                      Back sweep
                      Front sweep
                      Take the back


                      First time doing X_guard, and I like it a lot. Straight away i'm mentally linking it with spider guard. Open guard is developing a lot lately.

                      Rolling
                      3 x 5 mins

                      Comment


                        Tuesday - Workout B

                        Deadlifts
                        skipped

                        Power Clean
                        20kg x 5
                        40kg x 3
                        50kg x 3
                        60kg x 3

                        Clean High Pull
                        60kg x 3 x 2
                        70kg x 3


                        Bench Press
                        20kg x 5
                        40kg x 5
                        60kg x 5
                        80kg x 5 x 2

                        Pendlay Rows
                        32kg x 5
                        60kg x 5
                        70kg x 5

                        Hand was sore so skipped DLs.
                        Added in some clean high pulls, not sure how I did tbh. A new move to me.

                        Comment


                          thurs - Wrestling - 60 mins

                          Warm up that can only be described as wrestling acrobatics.

                          Drills
                          Armdrags
                          Duck Unders
                          High crouch takedowns

                          Comment


                            Friday - Combat Sambo
                            Warm up - very intense bodyweight circuit

                            Lots of striking and takedown sparring
                            Not nearly fluid enough here. More rounds needed.

                            Comment


                              Weds - Workout A

                              Squats (High Bar)
                              20/60/80/100

                              Power Snatch
                              20/30/40

                              Overhead Press
                              40/50/51.25kg*

                              Pull-ups
                              BW/5kg/7.5kg




                              *I loaded the bar asymmetrically with a 1.25 plate on one side only. Going to use this to make very small increases week to week. Obviously not ideal to have the bar unbalanced like that, but realistically, 1.25kg will make very little difference to the centre of gravity, its easily compensated for in grip.

                              Comment


                                Tuesday - Workout B

                                Deadlifts
                                60kg x 5
                                100kg x 5
                                110kg x 3
                                110kg x 5 ...mixed grip

                                Power Clean
                                20kg x 5
                                40kg x 3
                                50kg x 3
                                60kg x 3

                                Bench Press
                                40kg x 5
                                60kg x 5
                                80kg x 5 x 2

                                Pendlay Rows
                                32kg x 5
                                42kg x 5
                                60kg x 5
                                65kg x 5

                                Attempted the first 110kg set double overhand. Thought I'd get it t h. But hand still ain't right. Turns out its partial tear in the ligament and swelling in the tendon. Steroid injection on Friday.
                                The rest was a breeze.

                                Finished off at home:
                                Full Bridges
                                10 reps,
                                15 reps *PB*

                                Wrestlers Bridge (rear neck bridge)
                                10 reps
                                Last edited by Mellor; 03-09-13, 12:35.

                                Comment


                                  Weds - BJJ

                                  Prep
                                  60 mins drilling and rolling

                                  Warm up
                                  Runing, sprawls, burpees etc

                                  Drills
                                  Closed guard
                                  Guard takedown
                                  Triangles

                                  Rolling
                                  3 x 5 mins free rolling.

                                  Rolling was fine. Rolled with guys bigger than me but I was in control.
                                  One of them was 6'4" and about 110kg+, technique beats strength but a elbow to the face still hurts.

                                  Comment


                                    Jaysus you train like crazy. Are you going fighting MMA?

                                    Comment


                                      Originally posted by Bodybuilder View Post
                                      Jaysus you train like crazy. Are you going fighting MMA?
                                      I suppose that's the ultimate goal, if I can get there.
                                      Right now I'm just constantly trying to be in better shape than before. Want to keep competing in bjj, at higher belt levels if I achieve them.
                                      And go from there.

                                      I may have some big news regarding MMA in October. But it's early days yet

                                      Comment


                                        I forgot that I came online to post some sessions.

                                        Friday - Conditioning - 60mins

                                        1 hour of running, jumping, plyometrics, circuits, med balls, battle rope, bodyweight stuff, etc
                                        You get the idea. Wrecked after

                                        Saturday - BJJ

                                        1 hour plus of bump sweep drills and rolling.

                                        Bump sweep,
                                        ...to armbar
                                        ...into triangle
                                        ...into omoplata

                                        Chokes
                                        ...An arm and collar choke from guard, didn't like it but its good to have the option.
                                        ...baseball bat choke from guard. Really liked this one. Pulled t off twice in rolling. Subtle set up

                                        Comment


                                          Did you do anymore with the Clean High Pulls? I posted a few notes on it in my log incase you missed it.
                                          "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

                                          Comment


                                            Originally posted by LuckyLloyd View Post
                                            Did you do anymore with the Clean High Pulls? I posted a few notes on it in my log incase you missed it.
                                            Yeah, I seen that thanks. They are due back this Thursday, so was waiting until I tried a few andgot a video to report back.
                                            I'm going to try get a vid of squats, deads, snatch and high pulls this week.
                                            Maybe press and bench too

                                            Comment


                                              Tuesday - Workout A

                                              Warm-u
                                              Lots of foam rolling
                                              Mobility work:
                                              Hydrants, mountain climbers, front kicks, shoulder dislocates, wall slides

                                              Squats (High Bar)
                                              20kg x 5
                                              60kg x 5
                                              80kg x 5
                                              90kg x 5 x 3

                                              Power Snatch
                                              20kg x 3
                                              30kg x 3
                                              40kg x 3 x 2
                                              40kg x 1

                                              Overhead Press (Strict Press)
                                              40kg x 5
                                              50kg x 5 x 3

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

                                              Hang Leg Raise
                                              A few reps, leg raises, toes to bar etc

                                              Deloaded a little here as I wait to get it full volume for each.
                                              Squats were good. A lot of reps were ATG, some were higher but still broke parallel.
                                              Snatch Felt fine, be definitely a power snatch. Focusing on catch deep will probably help me later on. +1.25kg next week
                                              Press was fine. Micro-increases from here. 1.25kg per week also
                                              Pull ups and raises were light, but I was getting tired at this point.

                                              Videos

                                              90kg HBBS
                                              SPOILER

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




                                              40kg Snatch
                                              SPOILER

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

                                              Last edited by Mellor; 11-09-13, 11:38.

                                              Comment


                                                Thursday - Workout B

                                                Deadlifts
                                                60kg x 5
                                                100kg x 5 x 3

                                                Power Clean
                                                20kg x 5
                                                40kg x 3
                                                50kg x 3
                                                55kg x 3

                                                Clean High Pull
                                                55kg x 3

                                                Bench Press
                                                40kg x 5
                                                60kg x 5
                                                80kg x 5 x 3

                                                Pendlay Rows
                                                32kg x 5
                                                42kg x 5
                                                60kg x 5 x 2

                                                Deadlifts were all overhand.
                                                Cleans felt slow as I was stuff from tues. an extra day between maybe.
                                                Bench and rows were fine. Increase slowly from here.

                                                Full Bridges
                                                15 reps x 2

                                                *Time to up the ante with these. I'll video the nest ones to confirm form is ok, then its Wall Walking
                                                Last edited by Mellor; 13-09-13, 01:17.

                                                Comment


                                                  Saturday - Judo

                                                  3 hour Judo seminar. Hosted by the UNSW Judo coach who occasionally trains with our wrestling coach.
                                                  Tough old Russian Judoka. He's been doing judo for 45 years, so a wealth of experience. He off to the masters world championships this week.

                                                  Far too much to list but some nice refinements made to my seoi nage, Uchi mata and a tomeo nage variant for bjj.
                                                  Also some ground work, a side control reversal and a few other movement drills.

                                                  Comment


                                                    Tuesday - Workout A

                                                    Warm-u
                                                    Lots of foam rolling
                                                    Mobility work:
                                                    Hydrants, mountain climbers, front kicks, shoulder dislocates, wall slides

                                                    note: more shoulder prep next time

                                                    Squats (High Bar)
                                                    20kg x 5
                                                    60kg x 5
                                                    80kg x 5
                                                    95kg x 5 x 3

                                                    Power Snatch
                                                    20kg x 3
                                                    30kg x 3
                                                    41.25kg x 3
                                                    40kg x 3
                                                    41.25kg x 3

                                                    Overhead Press (Strict Press)
                                                    20kg x 5
                                                    40kg x 5
                                                    51.25kg x 5 x 2

                                                    Pull-ups
                                                    TBC

                                                    Hang Leg Raise
                                                    TBC


                                                    Squats ATG and slow. High bar is still
                                                    Snatch First rep at 41.25kg felt weird. Shoulders were slow and awkward. Dropped to 40kg and brought in the grip a bit. Was fine. Back to 41.25 and was fine. Hands just outside the rings appears to be best right now.
                                                    Press felt good. Baby steps here but would love to work up to 60kg again.

                                                    Was running out of time before work so had to go. I'll try fit in v.pull and/or core later.

                                                    Comment


                                                      Weds - BJJ

                                                      Prep
                                                      60 mins on guard passes and then some no-gi rolling

                                                      Warm up
                                                      Running, sprawls, burpees etc

                                                      Drills
                                                      Pulling spider
                                                      Defend spider
                                                      Passing spider
                                                      Attack spider to omo-control
                                                      2 gi chokes from omo-control

                                                      Rolling
                                                      3 x 5 mins free rolling.

                                                      I went into the rolling with a certain attack in mind. I got my opening and not the tap. Problem is I don't if its because my technique was off, or simply because he guy is far better (high level blue). I've never tapped him, so hopefully the former.
                                                      Rolled with a high level judoka after that, he typical armbars me most of the time. I managed to pull of a dangerous hail mary escape that we did last weekend.

                                                      Hopefully I can put these to use this Sunday in competition.

                                                      Comment


                                                        Thursday - Workout B

                                                        Deadlifts
                                                        60kg x 5
                                                        85kg x 5
                                                        105kg x 5 x 2

                                                        Needed mixed grip for 105kg as had no chalk.

                                                        Power Clean
                                                        20kg x 5
                                                        40kg x 3
                                                        50kg x 3
                                                        57.5kg x 3

                                                        Bench Press
                                                        Skipped - in use, no time to wait

                                                        Pendlay Rows
                                                        40kg x 5
                                                        50kg x 5
                                                        62.5kg x 5 x 2

                                                        Comment


                                                          Sunday 22nd - BJJ Comp

                                                          Lightweight - 73kg

                                                          Weight-in: Including 3kg Gi allowance, I had to be under 76kg. My Gi is very light at 1.25 kg, but I weighed in at 76.6kg before the event. A trip to the bathroom, and took off my boxers, and that was down to 76.35kg, still overweight. I was called a few seconds later and the young guy took my official weight. He didn't question it, I should have been DQ'd, or given time to run off the weight - so was surprised to be sent to my mat. But I wasn't going to argue.


                                                          Match 1
                                                          I recognised my opponent, he was at the last event and came in 3rd place (which he shared with me). So an interesting first round.

                                                          We started off, circled briefly, and I took a grip on his arm, let him press forward, put my foot on his hip and sat into guard. I missed the kick on his other leg so he stayed standing but I had his arm and switched for the armbar. He tried to stand out of with but I kept the armbar locked on as he lifted me.
                                                          My fastest win yet in 12 seconds. And another armbar.

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


                                                          Match 2
                                                          I was feeling good coming into this one, the fact round 1 was so short meant I was pretty fresh.
                                                          The match started the same, I attempted the same guard sit but it didn't work out and I found my self defending a guard pass. Recover, defend, recover,defend. He passed and tried a choke, but we went off the mat. I got flustered at this point, I thought I was down a load of points but when I look back I wasn;t. Ironically, it was only when I started panic and rush from here that he built a points lead, he tried a x-choke, I defended, but he swept me. I defended an armbar, but he swicthed to my back and got the choke.
                                                          Very disappoint that I got so flustered. There was literally 4 or 5 attacks I had in mind, but when the first didn't work my mind blanked.

                                                          As a poor consolation prize, that guy went on to take gold.
                                                          Very disappointed in myself tbh. If he beat he at my best I wouldn't care as much. But the fact I messed up is frustrating. Ultimately, its my fault though.
                                                          Last edited by Mellor; 25-09-13, 13:14.

                                                          Comment


                                                            Tuesday - Workout A

                                                            Warm-u
                                                            Lots of foam rolling
                                                            Mobility work:
                                                            Hydrants, mountain climbers, front kicks, shoulder dislocates, wall slides

                                                            note: more shoulder prep next time

                                                            Squats (High Bar)
                                                            20kg x 5
                                                            60kg x 5
                                                            80kg x 5
                                                            100kg x 5 x 2

                                                            Power Snatch
                                                            20kg x 3
                                                            30kg x 3
                                                            42.5kg x 3 x 3

                                                            Overhead Press (Strict Press)
                                                            20kg x 5
                                                            40kg x 5
                                                            52.5kg x 5 x 2

                                                            Pull-ups
                                                            BW x 5
                                                            5kg x 5 x 3

                                                            Plank
                                                            2 mins 20 seconds


                                                            Squats ATG and slow. Depth good I think
                                                            Snatch First time its felt hard.
                                                            Press Also a bit hard, but was rushing a little

                                                            Comment


                                                              [QUOTE=Mellor;744129]Weds - BJJ

                                                              Prep
                                                              Some light guard work

                                                              Warm up
                                                              Running, sprawls, burpees etc

                                                              Drills
                                                              X-choke jump guard
                                                              Choke/triangle control
                                                              ...gi shoke
                                                              ...triangle/armbar
                                                              ...omoplata/neck extension

                                                              Rolling
                                                              3 x 5 mins free rolling.

                                                              Comment


                                                                Thursday - Workout B

                                                                Deadlifts
                                                                60kg x 5
                                                                100kg x 5
                                                                110kg x 5 x 2

                                                                100kg was a awkward overhand grip, 110kg an easy mixed grip. Want to train overhand more, but worried it's affecting me hand injury.

                                                                Power Clean
                                                                20kg x 5
                                                                40kg x 3
                                                                50kg x 3
                                                                57.5kg x 3 x 2

                                                                Nice easy cleans

                                                                Bench Press
                                                                42.5kg x 5
                                                                62.5kg x 5
                                                                82.5kg x 5 x 2

                                                                Step up was awkward, but reps were good, all reps touched chest and were smooth.

                                                                Pendlay Rows
                                                                42kg x 5
                                                                62.5kg x 5 x 2

                                                                Form is improving with these. Want to keep them sub-max after deadlifting


                                                                Bridging - Wall Walks (down)
                                                                BW x 2 x 2

                                                                Ugh, these are tough. Really deceptive. The transfer from wall to floor is the awkward bit, I suppose as back gets stronger, it'll support me better there.

                                                                Comment


                                                                  Saturday - BJJ 1 hour

                                                                  Warm-up: Plyometrics

                                                                  Drills Guard passing
                                                                  Leg drag to knee on belly.
                                                                  Invert to defend leg drag
                                                                  Closed guard to cartwheel pass


                                                                  Simple session, but its all about getting reps and volume out for this stuff. Passing and defend passing is my weak point right now.

                                                                  Comment


                                                                    Tuesday AM - Workout A

                                                                    Warm-up
                                                                    Lots of foam rolling
                                                                    Mobility work:
                                                                    Hydrants, mountain climbers, front kicks, shoulder dislocates, wall slides

                                                                    Squats (High Bar)
                                                                    20kg x 5
                                                                    60kg x 5
                                                                    100kg x 5
                                                                    105kg x 5

                                                                    Power Snatch
                                                                    20kg x 3
                                                                    33.75kg x 3
                                                                    43.75kg x 3
                                                                    43.75kg x 3

                                                                    Overhead Press (Strict Press)
                                                                    40kg x 5
                                                                    50kg x 5
                                                                    52.5kg x 5/4

                                                                    Pull-ups
                                                                    BW x 5
                                                                    6.25kg x 5 x 3

                                                                    Plank
                                                                    skipped

                                                                    Squats Were a bit slow. i'm still tipping forward as with a low bar position, which is making it harder as the bar isn't set up low.
                                                                    Snatch First work set there was some press out, second I shrugged shoulders more and nailed it. Need to focus in that at all weights.
                                                                    Press Missed the last rep, combo of not enough rest and fatigue


                                                                    Edit:
                                                                    Did some handstand push ups at home later. First time in a while doing these. Using a cushion on the ground for depth.
                                                                    Handstand Push-ups
                                                                    BW x 2
                                                                    BW x 4 *PB*
                                                                    Last edited by Mellor; 01-10-13, 23:22.

                                                                    Comment


                                                                      Weds - BJJ

                                                                      Prep
                                                                      60 mins of passing and drills

                                                                      Drills
                                                                      Butt scoot
                                                                      Collar choke from guard
                                                                      Loop choke

                                                                      Rolling
                                                                      5 x 5 mins free rolling


                                                                      Look short on paper, but that was 2.5 hours well spent

                                                                      Comment


                                                                        Thursday - Workout B

                                                                        Deadlifts
                                                                        60kg x 5
                                                                        100kg x 5
                                                                        115kg x 5 x 3

                                                                        Power Clean
                                                                        20kg x 5
                                                                        40kg x 3
                                                                        50kg x 3
                                                                        58.75kg x 3 x 3


                                                                        Bench Press
                                                                        40kg x 5
                                                                        60kg x 5
                                                                        80kg x 5
                                                                        83.75kg x 5 x 2

                                                                        Pendlay Rows
                                                                        42kg x 5
                                                                        65kg x 5
                                                                        62.5kg x 5
                                                                        (65kg was doable, but these are supposed to be sub max after deadlifts)

                                                                        Plate Pinches
                                                                        2x5kg Plates - 30 seconds (each hand)

                                                                        Comment


                                                                          Saturday - BJJ 90 mins

                                                                          Warm-up: Stretching, rolling etc

                                                                          Drills Spider Guard
                                                                          Switching sides,
                                                                          opening bicep
                                                                          A simple SG sweep
                                                                          Sweep to mount to armbar


                                                                          Rolling at the end went well. Smoother switches between defence and attack

                                                                          Comment


                                                                            Tuesday AM - Workout A

                                                                            Warm-up
                                                                            foam rolling
                                                                            Hydrants, shoulder dislocates, wall slides

                                                                            Squats (High Bar)
                                                                            20kg x 5
                                                                            60kg x 5
                                                                            100kg x 5
                                                                            110kg x 5 x 2

                                                                            Power Snatch
                                                                            20kg x 3
                                                                            30kg x 3
                                                                            40kg x 3
                                                                            45kg x 2

                                                                            Overhead Press (Strict Press)
                                                                            40kg x 5
                                                                            50kg x 5
                                                                            55kg x 5 x 2

                                                                            Pull-ups
                                                                            skipped

                                                                            Plank
                                                                            later

                                                                            First set on snatches wasn'r perfect, pressed out a rep or two. I nailed the second imo. Timing is key. Not sure what a decent goal is aim for with these is.

                                                                            Comment


                                                                              If you want to improve you need to add pause below the knee work; complexes; hi hang work to the equation. Need to video and review regularly focussing on a better bar path, etc. I don't think improvement is possible to a significant extent (and consequent moving of decent weight) on the oly lifts without coaching.
                                                                              "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

                                                                              Comment


                                                                                Originally posted by LuckyLloyd View Post
                                                                                If you want to improve you need to add pause below the knee work; complexes; hi hang work to the equation. Need to video and review regularly focussing on a better bar path, etc. I don't think improvement is possible to a significant extent (and consequent moving of decent weight) on the oly lifts without coaching.
                                                                                Yeah, I'd need to video and review this week. I've downloaded software to track the bar path. So want to give that a go. 60kg power clean coming up. Should be ok. I want to include hi, paused sets etc, nut i'm not sure some to effectively program them. How to adjust loads etc. I've decided that I'll do an 1 on 1 oly session with the CF coach near me.

                                                                                Comment


                                                                                  Thursday - Workout B

                                                                                  Deadlifts
                                                                                  60kg x 5
                                                                                  100kg x 5
                                                                                  110kg x 5
                                                                                  120kg x 5 x 2

                                                                                  Power Clean
                                                                                  20kg x 5
                                                                                  40kg x 3
                                                                                  50kg x 3
                                                                                  60kg x 3 x 2


                                                                                  Bench Press
                                                                                  40kg x 5
                                                                                  60kg x 5
                                                                                  80kg x 5
                                                                                  85g x 5 x 2

                                                                                  Pendlay Rows
                                                                                  skipped


                                                                                  Deadlifts: Felt great. By no means max effort, but that was probably my best ever set of deadlifts. Everything was much, for want of a better word, tighter.
                                                                                  Cleans: Ok, not difficult, but catching very high.
                                                                                  Bench: Slow and controlled, chest contact on every rep.

                                                                                  Comment


                                                                                    Friday - Rambo

                                                                                    Striking, grappling - partner switch
                                                                                    Striking and takedowns
                                                                                    Free sparring

                                                                                    Lots of rounds. I need to relax when sparring.
                                                                                    MMA comp next week. Prob not ready.


                                                                                    Saturday - BJJ 90 mins

                                                                                    Warm-up: Stretching, rolling etc

                                                                                    Drills
                                                                                    DLR pass
                                                                                    Spider Lasso pass

                                                                                    Prep
                                                                                    Went over some of the grading stuff.
                                                                                    Feeling pretty good about grappling, not so much striking.

                                                                                    Comment


                                                                                      Very tough week planned...


                                                                                      Tuesday AM - Workout A

                                                                                      Warm-up
                                                                                      foam rolling
                                                                                      Hydrants, shoulder dislocates, wall slides

                                                                                      Squats (High Bar)
                                                                                      20kg x 5
                                                                                      60kg x 5
                                                                                      100kg x 5
                                                                                      115kg x 5
                                                                                      115kg x 5 (low bar)

                                                                                      Power Snatch
                                                                                      20kg x 3
                                                                                      30kg x 3
                                                                                      40kg x 3
                                                                                      46.25kg x 3 x 2

                                                                                      Overhead Press (Strict Press)
                                                                                      40kg x 5
                                                                                      50kg x 5
                                                                                      55kg x 4

                                                                                      Pull-ups
                                                                                      7.5kg x 5

                                                                                      Plank
                                                                                      later

                                                                                      Little sleep = bad session.
                                                                                      Squats weren't great. Felt stiff and falling forward. Switched to low bar to finish.
                                                                                      First set at 46.5kg was poor again, 2nd was good.
                                                                                      Missed a rep on last OHP set. Pull-ups were fine.
                                                                                      I'm gonna repeat this week's weights for the first 3.

                                                                                      Comment


                                                                                        Weds - Morning Session - 60 mins

                                                                                        Wrestling/Bodyweight strength

                                                                                        Warm-up
                                                                                        Forward/Backward rolls
                                                                                        Cartwheels
                                                                                        Round out (this was a first)
                                                                                        and combos of the above
                                                                                        Handstands

                                                                                        Bridging
                                                                                        Head bridges, full bridge,
                                                                                        Headstand to bridge (another first)
                                                                                        Head bridge with person on top
                                                                                        Head bridge flip up (assisted)
                                                                                        etc

                                                                                        Strength
                                                                                        Weighted carrys, pull ups, body swings, headstand pressups (3 sets, 5 reps in first *PR*)


                                                                                        Bridging work is definitely paying off, need to up the wall walk reps.
                                                                                        Got my first headstand to bridge without collapsing, so there's hope for a closing bridge.

                                                                                        Back this evening second session...

                                                                                        Evening Session - Workout B

                                                                                        Deadlifts
                                                                                        60kg x 5
                                                                                        100kg x 5
                                                                                        110kg x 3 ...grip slip
                                                                                        125kg x 5

                                                                                        Power Clean
                                                                                        20kg x 5
                                                                                        40kg x 3
                                                                                        50kg x 3
                                                                                        60.25kg x 3 x 2

                                                                                        Bench Press
                                                                                        40kg x 5
                                                                                        60kg x 5
                                                                                        80kg x 5
                                                                                        86.25kg x 5

                                                                                        Pendlay Rows
                                                                                        42kg x 5
                                                                                        60kg x 5
                                                                                        65kg x 5

                                                                                        Plate Pinches
                                                                                        2x5kg Plates - 45 seconds (each hand)

                                                                                        ...
                                                                                        BJJ - small bit of technique stuff
                                                                                        Guard passing - 15 mins
                                                                                        Shoulder throws
                                                                                        Last edited by Mellor; 16-10-13, 12:22.

                                                                                        Comment


                                                                                          You are a tank and ridiculously committed! I definitely would not like to fight you! From reading your schedule you seem to have the commitment of a UFC figher! Also you've been doing it over a prolonged time; you're not just some Johnny-come-lately who does it for two weeks and then quits.

                                                                                          Comment


                                                                                            Originally posted by Bodybuilder View Post
                                                                                            You are a tank and ridiculously committed! I definitely would not like to fight you! From reading your schedule you seem to have the commitment of a UFC figher! Also you've been doing it over a prolonged time; you're not just some Johnny-come-lately who does it for two weeks and then quits.
                                                                                            Cheers man.
                                                                                            It's weird, people always comment on how commuted I must be to train 4 or 5 times a week. But because I enjoy it so much it's was easy to make it part of my routine.
                                                                                            I'm also lucky that it's right on my doorstep and I drop in on the way to/from work.

                                                                                            Comment


                                                                                              [QUOTE=Mellor;748599]Saturday - BJJ 90 mins

                                                                                              Warm-up: Pummeling, arms frags etc

                                                                                              Drills
                                                                                              duck unders - 30 mins
                                                                                              Misc- closed guard sweep, arm lock

                                                                                              Rolling 10 mins continuous, rest, 5 mins

                                                                                              Bonus
                                                                                              Leg locks - competition tomorrow includes leg locks - foot lock, kneebar, toe hold,- except for heel hooks. Wanted to drill these abut and hopefully catch somebody not expecting it

                                                                                              Comment


                                                                                                Weekend comp didn't go well.
                                                                                                Lots of silly mistakes and lost on point when I could have easily won. Lost a second match by Americana.



                                                                                                Tuesday - Workout A

                                                                                                Warm-up
                                                                                                foam rolling
                                                                                                Hydrants, shoulder dislocates, wall slides

                                                                                                Squats (High Bar)
                                                                                                60kg x 5
                                                                                                100kg x 5
                                                                                                Stopped here, arm is sore from the sub at the weekend. Locking it behind me mimics the position and its was just too uncomfortable.

                                                                                                Power Snatch
                                                                                                20kg x 3
                                                                                                35kg x 3
                                                                                                46.25kg x 3 x 2

                                                                                                Overhead Press (Strict Press)
                                                                                                45kg x 5
                                                                                                56.25kg x 5

                                                                                                Pull-ups
                                                                                                8.25kg x 5 x 3

                                                                                                I should of done some front squats. Repeat the weight next week I guess.
                                                                                                Snatch was ok, unsure if I'll move on though.
                                                                                                OHP was slow. Arms just weren't 100% today.

                                                                                                Comment


                                                                                                  Thurs AM - Workout B

                                                                                                  Deadlifts
                                                                                                  60kg x 5
                                                                                                  100kg x 5
                                                                                                  110kg x 5
                                                                                                  130kg x 5 x 2

                                                                                                  Power Clean
                                                                                                  20kg x 5
                                                                                                  40kg x 3
                                                                                                  50kg x 3
                                                                                                  62.5kg x 3 x 2

                                                                                                  Bench Press
                                                                                                  20kg x 5
                                                                                                  60kg x 5
                                                                                                  80kg x 5
                                                                                                  87.5kg x 5


                                                                                                  Edit:
                                                                                                  Evening session - Wrestling

                                                                                                  Warm-up
                                                                                                  Bear crawls, hops, crab walk, front rolls, straddle, handstand roll, etc. Front/Rear Neck bridge
                                                                                                  Hand walking: managed about 4 steps which is furthest I've ever got. Need more control though

                                                                                                  Takedown drills
                                                                                                  Single Leg
                                                                                                  Leg rip
                                                                                                  High crotch
                                                                                                  ...Putting the above into combo attacks


                                                                                                  at home
                                                                                                  Bridging - Wall walks
                                                                                                  BW x 6 *PB*
                                                                                                  Last edited by Mellor; 24-10-13, 23:40.

                                                                                                  Comment


                                                                                                    Friday - Sambo
                                                                                                    Working of setting up take-downs with strikes.


                                                                                                    Tuesday - Workout A

                                                                                                    Warm-up
                                                                                                    foam rolling
                                                                                                    Hydrants, shoulder dislocates, wall slides

                                                                                                    Squats (High Bar)
                                                                                                    60kg x 5
                                                                                                    100kg x 5
                                                                                                    115kg x 5/4

                                                                                                    Elbow still hurts when squatting. 115kg started off ok, but as elbow pain increased I lose focus the rest and form breaks down. Each rep got higher with discomfort. Tried to fix it on the second set, driving into the hole a bit more, but lost tightness and collapsed forward on the 5th rep. Second set was terrible, just never comfortable under the bar.

                                                                                                    Power Snatch
                                                                                                    20kg x 3
                                                                                                    35kg x 3
                                                                                                    46.25kg x 3
                                                                                                    47.5kg x 3

                                                                                                    Slow steady progress. Still very much a power snatch.

                                                                                                    Overhead Press (Strict Press)
                                                                                                    40kg x 5
                                                                                                    50kg x 5
                                                                                                    56.25kg x 5

                                                                                                    Happy with that. No push press at all.

                                                                                                    Pull-ups
                                                                                                    later


                                                                                                    Videos

                                                                                                    100kg HBBS
                                                                                                    SPOILER


                                                                                                    110kg HBBS
                                                                                                    SPOILER


                                                                                                    46.25 Snatch
                                                                                                    SPOILER


                                                                                                    47.5 Snatch
                                                                                                    SPOILER
                                                                                                    Last edited by Mellor; 29-10-13, 05:41.

                                                                                                    Comment


                                                                                                      Weds - BJJ

                                                                                                      Prep
                                                                                                      Drilling passes for the grading.

                                                                                                      Warm-up

                                                                                                      Break fall, bear crawl, hip escape, cartwheel etc

                                                                                                      Drilling
                                                                                                      Seoi nage set up

                                                                                                      Half guard back take
                                                                                                      Baseball bat choke from top half guard

                                                                                                      Rolling
                                                                                                      3 x 4 mins rolls.

                                                                                                      Landed some of the sweep \Ii've been working on at will. Didn't attack the sub too mcuh, but got it when I did.



                                                                                                      Thurs AM - Workout B

                                                                                                      Foamed rolled to start off, quad are on fire with DOMS.

                                                                                                      Deadlifts
                                                                                                      60kg x 5
                                                                                                      100kg x 5
                                                                                                      112.5kg x 3 (grip)
                                                                                                      132.5kg x 5 x 2

                                                                                                      Double overhand until the work set. failed 3/4s of the way up on the 4th.

                                                                                                      Power Clean
                                                                                                      20kg x 5
                                                                                                      40kg x 3
                                                                                                      53.75kg x 3
                                                                                                      63.75kg x 3 x 3

                                                                                                      First work set ok poor, catching high and body all over the place.
                                                                                                      But next two were good one I got the shrug right, 3rd was best

                                                                                                      Bench Press
                                                                                                      Occupied, no time to wait about

                                                                                                      Rows
                                                                                                      40kg x 5
                                                                                                      60kg x 5
                                                                                                      65kg x 5
                                                                                                      Last edited by Mellor; 31-10-13, 04:52.

                                                                                                      Comment


                                                                                                        Fri - BJJ

                                                                                                        Warm-up

                                                                                                        Rolls, Bridging, Hips etc

                                                                                                        Bridging - Wall walks
                                                                                                        Down x 10 *PB*

                                                                                                        I should get 10 x2 handy enough, then its on to walking up.

                                                                                                        Positional Drilling
                                                                                                        Guard Pass
                                                                                                        Side Control
                                                                                                        Back Position
                                                                                                        Mount Position

                                                                                                        Rolling - 1 min rounds
                                                                                                        6 x 1 min

                                                                                                        Not a lot that can be done in 1 min. Pulling off my first Hiza-Gatame when rolling. Never got it right before.


                                                                                                        Big day tomorrow. I'm going for try-outs for an MMA show. The idea being taking a number of beginners and put them through a few months of intense training, numbers get cut along the way and the end result is the surviving people face of at a real event.

                                                                                                        Comment


                                                                                                          Sunday - Tryouts

                                                                                                          Physical Assessment
                                                                                                          The S&C coach assessed mobility in hips, ankles, shoulders. I should be alright will most of those by now.

                                                                                                          That followed with a quick interview. A bit off-putting having a camera stuck in your face and having to act like its not there.

                                                                                                          Conditioning
                                                                                                          jogging, running, sprawls, get down/get up, bear walks, sit-ups, plank...ad nauseam

                                                                                                          Felt a bit sick afterwards. Had some gelato, felt better.
                                                                                                          20 people at the try out, there another group of maybe 30-ish next week. Not sure how many make it through, maybe 32.
                                                                                                          If I get through it will involve committing to training everyday before work for 6 months. Very tough, but hopefully worth it.

                                                                                                          Comment


                                                                                                            What's the show?
                                                                                                            "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

                                                                                                            Comment


                                                                                                              Originally posted by LuckyLloyd View Post
                                                                                                              What's the show?
                                                                                                              It's called Wimp2Warrior.
                                                                                                              They take a group of 32 regular people, in 9-5 jobs and such, and put them through a 6-month MMA fight camp.
                                                                                                              Training mon-fri at training everyday at 6am before work. People drop out along the way.
                                                                                                              Then at the end, the remaining people square off at a real MMA promotion.

                                                                                                              Comment


                                                                                                                I'd watch that
                                                                                                                "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

                                                                                                                Comment


                                                                                                                  Originally posted by Mellor View Post
                                                                                                                  It's called Wimp2Warrior.
                                                                                                                  They take a group of 32 regular people, in 9-5 jobs and such, and put them through a 6-month MMA fight camp.
                                                                                                                  Training mon-fri at training everyday at 6am before work. People drop out along the way.
                                                                                                                  Then at the end, the remaining people square off at a real MMA promotion.
                                                                                                                  That sounds like fun. Fingers crossed you get the nod.
                                                                                                                  ‘IF YOU had not committed great sins, God would not have sent a punishment like me upon you.” Genghis Khan

                                                                                                                  Comment


                                                                                                                    Hope you get in. Keep us updated

                                                                                                                    Comment


                                                                                                                      [QUOTE=Mellor;754659]
                                                                                                                      Tuesday - Workout A

                                                                                                                      Warm-up
                                                                                                                      foam rolling
                                                                                                                      Hydrants, shoulder dislocates, wall slides

                                                                                                                      Squats (High Bar)
                                                                                                                      60kg x 5
                                                                                                                      100kg x 5
                                                                                                                      110kg x 5
                                                                                                                      115kg x 5
                                                                                                                      115kg x 1 (low bar)

                                                                                                                      Depth was good here. Elbow was better. Except when I tried out a low bar rep.

                                                                                                                      3-Position Snatch (high-hang, mid thigh, floor)
                                                                                                                      20kg x 3
                                                                                                                      35kg x 3
                                                                                                                      45kg x 3

                                                                                                                      From Floor
                                                                                                                      48.75kg x 2

                                                                                                                      Found high hang tough. Need to dial weight back for these.
                                                                                                                      I messed up 48kg completely

                                                                                                                      Comment


                                                                                                                        I find hi hang a million times more difficult. Challenges the closeness of your bar path and ability to pull under quickly.
                                                                                                                        "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

                                                                                                                        Comment


                                                                                                                          Originally posted by LuckyLloyd View Post
                                                                                                                          I find hi hang a million times more difficult. Challenges the closeness of your bar path and ability to pull under quickly.
                                                                                                                          Yeah I found speed getting under the bar was a huge factor with hi-hang.
                                                                                                                          I can see them being good for hammering out weaknesses in technique.

                                                                                                                          Comment

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