4 years and counting... - Page 84

Mellor · 15-03-17, 06:25

Tues - BJJ (2)

Lunchtime rolling working on chokes in particular

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

Weds - Conditioning

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

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

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

Mellor · 17-03-17, 05:08

Thurs - BJJ (3)

Lunchtime rolling working on chokes again

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

Thurs night - Wrestling sparring (4)

90mins rolling after work

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

Mellor · 20-03-17, 22:33

Mon - Strength B

Warm up
Shoulder dislocates
Scap push ups

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

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

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

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

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

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

Mellor · 21-03-17, 05:51

Tue - Strength A

Warm up
squat stretches
barbell ankle stretch

Hip Flexor stretches

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

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

Pull-ups
+6kg x 3 x 5

Mellor · 27-03-17, 02:32

Weds - Bodyweight

Warm up
Shoulder dislocates
Skin the Cat

Ring Muscle-Up
BW x 3 x 4

Handstands
3 x 6reps

Ring Dips
BW x 5
+12kg x 5

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

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

Mellor · 27-03-17, 03:56

Mon - Strength B

Warm up
Shoulder dislocates
Scap push ups

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

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

Back Lever
Half Tuck 2 x 13sec

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

Mellor · 28-03-17, 04:56

Tues - Conditioning

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

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

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

Mellor · 30-03-17, 02:36

Weds - Bodyweight

Warm up
Shoulder dislocates
Skin the Cat

Bar Jumps
A couple of 2.1m jumps

Ring Dips
BW x 2 x 5

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

Total Time: 90 seconds (3 pull-ups)

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

Weds - BJJ (5)

Preclass: 25 mins rolling

Warm-up

Guard Passing

Rolling

Mellor · 03-04-17, 06:37

Thurs - BJJ (6)

Lunchtime rolling working on chokes again..again

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

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

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

Mellor · 03-04-17, 06:41

Mon - Strength A

Warm up
squat stretches
barbell ankle stretch
adductor stretches

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

Probably token PR's

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

Struggle street...

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

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

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

Mellor · 04-04-17, 04:57

Tue - Strength B

Warm up
Shoulder dislocates
Scap push ups

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

PR equalling. Next week could be the one.

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

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

Back Lever
Half Tuck 2 x 20 sec

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

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

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

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

Mellor · 06-04-17, 12:16

Tues Night - BJJ - No Gi (1)

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

__________________________________________________ ________

Weds - Bodyweight

Warm up
Shoulder dislocates
Skin the Cat

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

Total Time: 2mins (4 pull-ups)

Muscle ups
Bw x 2 x 4
Slow rep x 1

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

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

Mellor · 06-04-17, 12:21

Tues - Cardio

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

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

Thurs night - Wrestling sparring (2)

60mins rolling after work.
De-stress session

Mellor · 10-04-17, 05:49

Sun - BJJ (3)

1 hour rolling instead of mass

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

Mon - BJJ (4)

Lunchtime rolling working on chokes again

Mellor · 12-04-17, 05:59

Tues - Strength A

Warm up
squat stretches
barbell ankle stretch
adductor stretches

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

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

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

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

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

Tue - Strength B

Warm up
Shoulder dislocates
Scap push ups

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

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

Back Lever
Half Tuck 2 x 20 sec

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

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

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

Mellor · 20-04-17, 23:36

Thurs night - Wrestling sparring (5)

60mins rolling after work.
De-stress session

Mellor · 26-04-17, 08:24

Tues - Strength A

Warm up
squat stretches

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

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

Pull-ups
BW x 3 x 5

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

Weds - Bodyweight

Warm up
Shoulder dislocates

Ring Muscle-Up
BW x 3 x 4

Pull-up Ladder
+8kg x 4

One Arm Hang
15 seconds - Right
20 seconds - Left

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

Mellor · 28-04-17, 00:05

Thurs - Strength B

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

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

Back Lever
Half Tuck 1 x 10 sec

Thurs Night - BJJ (6)
NoGi - 90mins

Mellor · 02-05-17, 09:08

Sun - BJJ (7)
NoGi - 60mins

Some Sunday morning rolling. #BJJMass

Mellor · 02-05-17, 14:48

Mon - Misc
10pm swim
Followed by hot tub stretching

Tues - Strength A
Warm up
squat stretches

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

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

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

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

15-03-17, 06:25	#1661
Mellor Member Join Date: Jan 2010 Location: Location: Location: Posts: 10,183	Tues - BJJ (2) Lunchtime rolling working on chokes in particular ~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Weds - Conditioning Cardio: Interval Run 3 x 1km run, 300m walk between each as rest (c.3mins) The 1km's were at a speed of 16.5km/h Completed the last in a time on 3m38s. You'd need to sustain that pace to do 5km in 18min __________________

17-03-17, 05:08	#1662
Mellor Member Join Date: Jan 2010 Location: Location: Location: Posts: 10,183	Thurs - BJJ (3) Lunchtime rolling working on chokes again ~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Thurs night - Wrestling sparring (4) 90mins rolling after work 2.5 hours rolling today, close to 20 rounds, sore today __________________

20-03-17, 22:33	#1663
Mellor Member Join Date: Jan 2010 Location: Location: Location: Posts: 10,183	Mon - Strength B Warm up Shoulder dislocates Scap push ups Bench Press 20kg x 8 60kg x 5 80kg x 3 90kg x 1 95kg x 4 Deadlift 70kg x 5 110kg x 5 140kg x 2 165kg x 3 Back Lever Tuck x 10sec Half Tuck 2 x 13sec Grip Work Plate Pinches 20kg x 15/5 (right) 20kg x 20/10sec (left) Wrist Curls 10kg x 15 20kg x 2 x 12 Reverse Wrist Curls 10kg x 15 5kg x 2x 5 (dumbbell) __________________

21-03-17, 05:51	#1664
Mellor Member Join Date: Jan 2010 Location: Location: Location: Posts: 10,183	Tue - Strength A Warm up squat stretches barbell ankle stretch Hip Flexor stretches Pause High Bar Squat 20kg x 8 60kg x 5 80kg x 3 95kg x 3 100kg x 2 OH Press 20kg x 8 40kg x 5 50kg x 5 56kg x 4 Pull-ups +6kg x 3 x 5 __________________

27-03-17, 02:32	#1665
Mellor Member Join Date: Jan 2010 Location: Location: Location: Posts: 10,183	Weds - Bodyweight Warm up Shoulder dislocates Skin the Cat Ring Muscle-Up BW x 3 x 4 Handstands 3 x 6reps Ring Dips BW x 5 +12kg x 5 Pull-up Ladder BW x 8 reps +1kg x 4 +2kg x 4 Fat Bar holds 50kg x 15sec 70kg x 15sec 100kg x 5sec __________________

27-03-17, 03:56	#1666
Mellor Member Join Date: Jan 2010 Location: Location: Location: Posts: 10,183	Mon - Strength B Warm up Shoulder dislocates Scap push ups Bench Press 60kg x 5 80kg x 3 90kg x 2 95kg x 5 (equals 5RM PR) 96kg x 3 (x4 reps here is my best ever) Deadlift 60kg x 5 110kg x 3 140kg x 2 165kg x 5 Back Lever Half Tuck 2 x 13sec Grip Work Plate Pinches 20kg x 20/18 (left) 20kg x 19/11sec (right) __________________

28-03-17, 04:56	#1667
Mellor Member Join Date: Jan 2010 Location: Location: Location: Posts: 10,183	Tues - Conditioning Cardio: 5km Run Time: 22m01s Heartrate: 172avg, 188max All time PR on the 5km. Almost hit 22min bang on. Heart rate peaked at 188, that's the highest I've noticed since I got a fitbit. 172 is a pretty high average. I reckon I definitely run a little higher than the 220-age guide (189 est. max) __________________

30-03-17, 02:36	#1668
Mellor Member Join Date: Jan 2010 Location: Location: Location: Posts: 10,183	Weds - Bodyweight Warm up Shoulder dislocates Skin the Cat Bar Jumps A couple of 2.1m jumps Ring Dips BW x 2 x 5 Dan John Hang/Pull-up Test Hang from a bar with two hands, every 30 secs do 1 pull up, see how long you can last. Total Time: 90 seconds (3 pull-ups) Box Jumps 60cm, 75cm, 90cm, 105 cm Weds - BJJ (5) Preclass: 25 mins rolling Warm-up Guard Passing Rolling __________________

03-04-17, 06:37	#1669
Mellor Member Join Date: Jan 2010 Location: Location: Location: Posts: 10,183	Thurs - BJJ (6) Lunchtime rolling working on chokes again..again Actually feel like I'm making some progress with Darces now. Hit 3 this session. I think I've only hit 3 in total ever. ~~~~~~~~~~~~~~~~~~~~~~~~~~~ March Wrap up Poor showing at comp, only 6 sessions. Need to work harder __________________

03-04-17, 06:41	#1670
Mellor Member Join Date: Jan 2010 Location: Location: Location: Posts: 10,183	Mon - Strength A Warm up squat stretches barbell ankle stretch adductor stretches Pause High Bar Squat 20kg x 6 60kg x 5 80kg x 3 90kg x 3 100kg x 3 102.5kg x 1 Probably token PR's OH Press 20kg x 8 45kg x 5 50kg x 5 56kg x 4 Struggle street... Pull-ups BW x 5 +4kg x 5 +7kg x 5 Pull-up Ladder +2kg x 4 +4kg x 4 Fat Bar holds 60kg x 10sec 80kg x 10sec 90kg x 10sec 100kg x 10sec PR __________________

04-04-17, 04:57	#1671
Mellor Member Join Date: Jan 2010 Location: Location: Location: Posts: 10,183	Tue - Strength B Warm up Shoulder dislocates Scap push ups Bench Press 60kg x 5 80kg x 3 90kg x 2 96kg x 4 PR equalling. Next week could be the one. Deadlift 60kg x 5 115kg x 3 150kg x 1 170kg x 4 Plan was 3 reps, felt good so did one more. Back Lever Half Tuck 2 x 20 sec Grip Work Plate Pinches 20kg x 18/16 (left) 20kg x 18/13sec (right) Wrist Curls 10kg x 15 20kg x 2 x 12 Reverse Wrist Curls 10kg x 10 5kg x 2 x 10 (dumbbell) 6kg x 2 x 6 (right hand drop set) 4kg x 8 2kg x 8 1kg x 8 Struggling to finish with 1kg is humbling. Funny looking too is anybody caught that part in isolation. __________________

06-04-17, 12:16	#1672
Mellor Member Join Date: Jan 2010 Location: Location: Location: Posts: 10,183	Tues Night - BJJ - No Gi (1) Soem stretching rolling playing before class. Then 1 hour of no gi. __________________________________________________ ________ Weds - Bodyweight Warm up Shoulder dislocates Skin the Cat Dan John Hang/Pull-up Test Hang from a bar with two hands, every 30 secs do 1 pull up, see how long you can last. Total Time: 2mins (4 pull-ups) Muscle ups Bw x 2 x 4 Slow rep x 1 Pull-up Ladder +3kg x 4 +5kg x 4 Box Jumps 60cm, 75cm, 90cm, 95 cm __________________

06-04-17, 12:21	#1673
Mellor Member Join Date: Jan 2010 Location: Location: Location: Posts: 10,183	Tues - Cardio Cardio: 5km Run Time: 20m56s Heartrate: 176avg, 191max Out in the park today. Strava guided run. Feel like I smashed it tbh. Took 1m05s off my PR and got into he 20:xx's for the first time ever. Sore right now, but feels good Thurs night - Wrestling sparring (2) 60mins rolling after work. De-stress session __________________

10-04-17, 05:49	#1674
Mellor Member Join Date: Jan 2010 Location: Location: Location: Posts: 10,183	Sun - BJJ (3) 1 hour rolling instead of mass ~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Mon - BJJ (4) Lunchtime rolling working on chokes again __________________

12-04-17, 05:59	#1675
Mellor Member Join Date: Jan 2010 Location: Location: Location: Posts: 10,183	Tues - Strength A Warm up squat stretches barbell ankle stretch adductor stretches Pause High Bar Squat 20kg x 6 60kg x 5 90kg x 3 102.5kg x 2 OH Press 15kg x 8 35kg x 5 45kg x 5 57.5kg x 3 Pull-ups BW x 5 +4kg x 5 +8kg x 3 Pull-up Ladder +4kg x 4 +6kg x 4 Fat Bar holds 60kg x 10sec 80kg x 10sec 90kg x 10sec 100kg x 6sec Tue - Strength B Warm up Shoulder dislocates Scap push ups Bench Press 60kg x 5 80kg x 3 90kg x 2 96.5kg x 3 Deadlift 70kg x 5 120kg x 3 150kg x 2 175kg x 3 Back Lever Half Tuck 2 x 20 sec Grip Work Plate Pinches 15kg x 20 (both) 17.5kg x 2 x 20 (both) Wrist Curls 15kg x 8 20kg x 8 25kg x 8 30kg x 4 Reverse Wrist Curls 10kg x 8 15kg x 5 6kg x 8 __________________

20-04-17, 23:36	#1676
Mellor Member Join Date: Jan 2010 Location: Location: Location: Posts: 10,183	Thurs night - Wrestling sparring (5) 60mins rolling after work. De-stress session __________________

26-04-17, 08:24	#1677
Mellor Member Join Date: Jan 2010 Location: Location: Location: Posts: 10,183	Tues - Strength A Warm up squat stretches Pause High Bar Squat 20kg x 6 60kg x 5 90kg x 3 102.5kg x 3 OH Press 15kg x 8 40kg x 5 50kg x 3 57.5kg x 3 Pull-ups BW x 3 x 5 Fat Bar holds 60kg x 10sec 80kg x 10sec 90kg x 5sec 100kg x 3sec Weds - Bodyweight Warm up Shoulder dislocates Ring Muscle-Up BW x 3 x 4 Pull-up Ladder +8kg x 4 One Arm Hang 15 seconds - Right 20 seconds - Left Fat Bar holds 50kg x 10sec 60kg x 10sec 70kg x 10sec 80kg x 10sec 100kg x 5sec 95kg x 10 sec

28-04-17, 00:05	#1678
Mellor Member Join Date: Jan 2010 Location: Location: Location: Posts: 10,183	Thurs - Strength B Bench Press 60kg x 5 80kg x 3 90kg x 2 96kg x 4 Kettlebell Snatch 16kg x 5 24kg x 3 32kg x 1 36kg x 2 x 1 (all both sides) Back Lever Half Tuck 1 x 10 sec Thurs Night - BJJ (6) NoGi - 90mins __________________

02-05-17, 09:08	#1679
Mellor Member Join Date: Jan 2010 Location: Location: Location: Posts: 10,183	Sun - BJJ (7) NoGi - 60mins Some Sunday morning rolling. #BJJMass

02-05-17, 14:48	#1680
Mellor Member Join Date: Jan 2010 Location: Location: Location: Posts: 10,183	Mon - Misc 10pm swim Followed by hot tub stretching Tues - Strength A Warm up squat stretches Pause High Bar Squat 20kg x 6 60kg x 3 x 3 90kg x 2 103.5kg x 2 OH Press 15kg x 8 40kg x 5 50kg x 3 56.5kg x 4 Pull-ups BW x 5 +7.5kg x 5 +10kg x 3 Fat Bar holds 60kg x 10sec 80kg x 10sec 95kg x 2 x 12sec

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