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Old 18-07-16, 07:08   #1501
Mellor
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Workout No: 160

Weds - Strength A

Warm up
Shoulder Dislocates
Barbell Ankle stretch

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

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

C2B Pull-ups
BW x 2 x 5
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Old 21-07-16, 08:46   #1502
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Workout No: 161
Tues - Wrestling - 60mins

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

Sparing
6 x 5 min rounds


Workout No: 162
Weds - Bodyweight

Warm up
Shoulder dislocates

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

Ring Muscle-Up
BW x 2

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


Handstands
3 x 6reps

Box Jumpd
60cm x 5
75cm x 3
80cm x 1
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Last edited by Mellor; 22-07-16 at 03:06.
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Old 22-07-16, 03:10   #1503
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Workout No: 163

Thurs - Squats 2 out 12

Warm up
Shoulder Dislocates
Barbell Ankle stretch

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

Max:8
Total:39

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




Workout No: 164

Thurs Evening - BJJ

Warm up
Rolling, hip escapes etc

Side control escapes

Rolling
2 x 4min rounds
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Old 25-07-16, 05:54   #1504
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Workout No: 165

Mon - Strength 3/12

Warm up
Shoulder Dislocates
Barbell Ankle stretch

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

Max:9
Total:45

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

C2B Pull-ups
BW x 2 x 6
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Last edited by Mellor; 26-07-16 at 02:36.
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Old 26-07-16, 07:58   #1505
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Workout No: 166
Tues - Conditioning

Rower:
1,000m Row
Time: 3m35s

Started off ok but faded towards the

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

Horse Stance
3mins

Boxing
Heavy bag - 5 mins
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Old 28-07-16, 00:30   #1506
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Workout No: 167
Weds - Bodyweight

Warm up
Shoulder dislocates

Pulley Muscle-Up
BW x 5

Handstands
3 x 6reps

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

Straddle Lever
3 x 10

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


Workout No: 168

Weds Evening - BJJ

Warm up
Jogging, moving etc

Judo
Grip Fighting
Throws

Ground
Passing Guard,
Back control

Sparring (Standing)
2 x 5min rounds
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Old 29-07-16, 00:53   #1507
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Workout No: 169
Thurs - MMA Striking

1 hours of technique and sparring, followed by some rounds in the cage.
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Old 29-07-16, 05:50   #1508
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Workout No: 170

Friday - Squats 4 of 12

Warm up
Shoulder Dislocates
Barbell Ankle stretch

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

Max:9
Total:48

Bench Press
20kg x 5
60kg x 3
90kg x 6
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Old 01-08-16, 07:05   #1509
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July Round up
21 sessions only, a pretty successful BJJ comp, and a muscle up. happy enough with that considering it was with me dialing back volume.




Workout No: 171

Mon - Strength 5/12

Warm up
Shoulder Dislocates
Barbell Ankle stretch

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

Max:9
Total:51

DB Press
18kg x 6
28kg x 4

C2B Pull-ups
BW x 2 x 3

Explosion Ladder
10 reps
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Old 05-08-16, 01:06   #1510
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Workout No: 172
Weds - Bodyweight

Warm up
Shoulder dislocates

Pulley Muscle-Up
BW x 5

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


Handstands
3 x 6reps

Straddle Lever
3 x 10



Workout No: 173

Tues Evening Wrestling Sparring

6 x 5min rounds...got smashed
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Old 05-08-16, 01:15   #1511
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Workout No: 174
Thurs - Lunch
Flexibility
Hamstring Ballistic Stretch - 3 x 72 reps
Red, Red/Red, Red/Red/Yellow

Horse Stance
3mins

Wider x 30secs



Workout No: 175
Thurs - PM

Run: (home from work)
Dist: 2.7km
Run Time: 12m01s
Total Time: c.16mins
Heartrate: 143 avg, 175 Max
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Old 05-08-16, 03:22   #1512
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One of my matches from last month;

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Old 06-08-16, 10:35   #1513
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Workout No: 176

Fri - Strength 5/12

Warm up
Shoulder Dislocates
Barbell Ankle stretch

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

Max:10
Total:55

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

Was supposed to be 3 sets of 6, but halfway through the first I decided to just extra rep and bail
5,500kg+ in squats was draining
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Old 10-08-16, 00:53   #1514
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Workout No: 177
Mon - Bodyweight

Warm up
Shoulder dislocates

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

Handstands
3 x 6reps

Bar Muscle up (band)
3 x 10




Workout No: 178
Tues - Squat Test

Warm up
Shoulder Dislocates
Barbell Ankle stretch

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

That's about a 10% increase in 3 weeks. Wow.
Best HB back squat ever. Depth was ridiculous.
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Old 10-08-16, 06:56   #1515
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Good stuff. That squat program worked well so
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Old 10-08-16, 10:47   #1516
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Quote:
Originally Posted by Lurker23 View Post
Good stuff. That squat program worked well so
Yeah, I needed the volume to get my groove with HBBS. My reps are less relying on momentum now and in grinding it out where needed.
It's only halfway through the program. I wanted to retest to get a new figure for 80%. 6 more sessions with 100kg. If I continued with90kg id be looking at multiple 12+ rep sets. Fuck that.
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Old 10-08-16, 13:53   #1517
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Workout No: 178
Mon - Conditioning

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

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

Flexibility
Hamstring Ballistic Stretch - 3 x 72 reps

Last edited by Mellor; 11-08-16 at 03:24.
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Old 11-08-16, 14:12   #1518
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Workout No: 180

Mon - Strength 7/12

Warm up
Shoulder Dislocates
Barbell Ankle stretch

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

Max:7
Total:36

DB Press
18kg x 6
28kg x 5

Pull Ups
x 5

Ropeclimb
x 3

Last edited by Mellor; 12-08-16 at 12:57.
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Old 15-08-16, 11:17   #1519
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Workout No: 181
Mon - Strength 8/12

Warm up
Shoulder Dislocates
Barbell Ankle stretch

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

Max:7
Total:39

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

Just drained from the squats.
4 more weeks.

Last edited by Mellor; 15-08-16 at 11:26.
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Old 16-08-16, 03:53   #1520
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Workout No: 182
Tue - Bodyweight

Warm up
Shoulder dislocates

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

Handstands
2 x 6reps

Straddle Lever
2 x 10seC

Monkey Bars
Swinging, jumping, etc

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

Aiming for a triple, lost it on rep 2

Last edited by Mellor; 16-08-16 at 12:52.
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