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Old 09-07-17, 21:59   #1701
Mellor
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Thurs - Strength B

Bench Press - Dumbells
20kg x 6
24kg x 6
28kg x 6
32kg x 6


Hipthrust
60kg x 6
80kg x 6
90kg x 6


DB Row
20kg x 6
26kg x 6
28kg x 6


Bicep Curls
30kg x 6
35kg x 6
36kg x 5


New routine. Trying to claw back some lost strength












Thurs Night - Nogi Bjj

90mins of leg attacks and positions. Good session
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Old 13-07-17, 13:29   #1702
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Sunday - Conditioning

Cardio:
5km Run
Time: 19m58s

Fuck yeah.



Almost 7 years ago, when I started this thread. I posted that I could

Quote:
Run 4km in 19.30 or so
That was when I was 25ish. I'm turning 32 now and added 1km in almost the same time.
I suppose 19:30 is the new target
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Old 13-07-17, 14:41   #1703
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Well done sir!!
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Old 19-07-17, 11:42   #1704
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Mon - Strength A
Warm up
Squat stretches
Shoulder stretches

Overhead Press
20kg x 6
40kg x 6
50kg x 3 x 5

One leg step ups (Squat)
BW x 3 x 5

Pull-ups
BW x 5
+10kg x 2 x 5

Tricep pushdown
16kg x 8
18kg x 8
22kg x 8

One arm shoulder press
20kg x 2 x 6
____________________________________________

Tue - BJJ (4)
NoGi - 90mins

Leg locks. Heel hooks
Straight footlocks.

____________________________________________

Weds - Bodyweight

Muscle up
BW x 3 x 3

Handstands
BW x 3 x 6

Ring Dips
BW x 3 x 6

Back Lever
One leg Tuck 2 x 8 sec

____________________________________________

Weds night - BJJ (5)
Gi - 90mins

Getting in a lot of training this month.

Thurs - Strength B

Bench Press - Dumbells
20kg x 6
28kg x 6
34kg x 2 x 6

Hipthrust
60kg x 6
90kg x 6
100kg x 6


DB Row
20kg x 6
26kg x 6
28kg x 6


Bicep Curls
35kg 2 x 6
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Old 30-07-17, 06:31   #1705
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I guess I'm only doing weekly up updates these days. Probably makes little odds to the odd random reader, if there's any

Mon - BJJ (7)
Gi - 90mins

Guard passing


Tues - Strength A

Warm up Squat stretches
Shoulder stretches

Overhead Press
20kg x 6
40kg x 6
50kg x 6
50kg x 8
52kg x 3

One leg step ups (Squat)
BW x 3 x 7

Pull-ups
BW x 5
+12kg x 5
+14kg x 4

Tricep pushdown
18kg x 8
20kg x 8
22kg x 8


____________________________________________


Thurs - Strength B

Bench Press - Dumbells
20kg x 6
28kg x 6
32kg x 6
34kg x 6
36kg x 6


DB Row
20kg x 6
28kg x 6
32kg x 2 x 6


Bicep Curls
20kg x 6
30kg x 6
36.5kg x 6

____________________________________________

Thurs - BJJ (8)
NoGi - 90mins

Passing and not passing

____________________________________________

Sun - Cardio

Hip Thrusts (catch up from thursday)
60kg x 6
90kg x 6
105kg x 6


Interval run
3 mins run/4mins rest

Hot close 900 metres in the last set. 1000m is the goal.
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Old 07-08-17, 12:32   #1706
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Mon - Bodyweight

Muscle up
BW x 3 x 3

Ring Dips
BW x 3 x 8

Back Lever
One leg Tuck 3 x 9 sec

____________________________________________

Mon - BJJ (9)
Gi - 90mins

Guard passing

____________________________________________

Tues - Strength A

Warm up Squat stretches
Shoulder stretches

Overhead Press
20kg x 6
40kg x 6
52kg x 2 x 5

One leg step ups (Squat)
BW x 3 x 8

Pull-ups
BW x 5
+14kg x 2 x 5

Tricep pushdown
3 x 12

____________________________________________

Weds - Cardio

Interval run
90sec run/90sec rest x 3

3min/km pace

____________________________________________

Thurs - Strength B

Bench Press - Dumbells
20kg x 6
28kg x 6
36kg x 2 x 6


DB Row
20kg x 6
28kg x 6
30kg x 2 x 6


Bicep Curls
20kg x 6
30kg x 6
36kg x 3

____________________________________________

Thurs - BJJ (1)
NoGi - 90mins

Passing and not passing

____________________________________________
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Old 17-08-17, 13:33   #1707
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Tues - Strength A

Warm up
Squat stretches
Shoulder stretches

Overhead Press
20kg x 6
40kg x 6
52kg x 3 x 5

One leg step ups (Squat)
4kg x 3 x 6


Tricep pushdown
3 x 12
____________________________________________

Weds - Bodyweight

Hip Stretches

Ring Dips
BW x 3 x 8

Back Lever
One leg Tuck 3 x 10 sec

L-Sit progression
2 x 15 seconds
____________________________________________

Thurs - Strength B

Bench Press - Dumbells
20kg x 6
28kg x 6
36kg x 3 x 6


DB Row
20kg x 6
28kg x 6
32kg x 6


Bicep Curls
20kg x 6
30kg x 6
36kg x 6

____________________________________________

Thurs - BJJ (2)
NoGi - 90mins

Passing, the last of it

____________________________________________

Sat - Strength B

Hip Thrust
60kg x 6
90kg x 6
110kg x 6


Pull ups
BW x 6
14kg x 6
16kg x 4


Bicep Curls
30kg x 6
16kg x 6
18kg x 6
20kg x15
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Old 17-08-17, 13:42   #1708
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Mon - BJJ (3)
Gi - 90mins

Armbar, triangle

___________________________________________

Tues - Bodyweight

Hip Stretches

Muscles-Ups
BW x 3 x 5

Hand stand progression
Wall holds x 3

Wide Ring Dips
BW x 3 x 8

Back Lever
One leg Tuck
12/9/10sec

L-Sit progression
2 x 20 seconds
____________________________________________

Thur - Strength A

Warm up
Squat stretches
Shoulder stretches

Overhead Press
20kg x 6
40kg x 6
52kg x 3 x 6

One leg step ups (Squat)
BW x 6
8kg x 2 x 6

Tricep pushdown
3 x 12
____________________________________________

Thurs - BJJ (4)
NoGi - 90mins

Armbars from the top
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Old 22-08-17, 11:25   #1709
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Sat - Strength B

Bench Press - Dumbells
20kg x 6
28kg x 6
36kg x 6
38kg x 4

Hip Thrust
70kg x 6
100kg x 6
115kg x 6


DB Row
32kg x 3 x 6


Bicep Curls
36kg x 6
16kg x 6 (DB)
18kg x 6 (DB)
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Old 01-09-17, 10:13   #1710
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Mon - Yoga

a bit of yoga-esque stretching n front of the TV

Tue - Bodyweight

Muscle up
BW x 3 x 4

Handstand - Facing Wall
3 x 30 secs

Back Lever
One leg Tuck 3 x 10 sec

Bulgarian Dips
BW x 3 x 8

____________________________________________

Tues - Strength A

Warm up Squat stretches
Shoulder stretches

Overhead Press
20kg x 6
40kg x 6
52kg x 2 x 6

One leg step ups (Squat)
BW x 8
+8kg x 2 x 8


On Arm Press
24kg x 6

____________________________________________

Weds - BJJ (5)
Gi - 90mins

____________________________________________

Thurs - Strength B

Bench Press - Dumbells
20kg x 6
30kg x 6
38kg x 2 x 4


DB Row
20kg x 6
28kg x 6
32kg x 2 x 6

____________________________________________

Sat - Misc

Pull-ups
BW x 6
14kg x 5/6


Hip Thrusts
60kg x 6
90kg x 6
120kg x 6

Triceps
3 x 12

Biceps
14kg x 6
18kg x 2 x 6
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Last edited by Mellor; 03-09-17 at 04:54.
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Old 02-09-17, 05:25   #1711
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Tue - Bodyweight

Muscle up
BW x 3 x 4

Handstand - Kick up
3 x 30 secs

Back Lever
One leg Tuck 3 x 13 sec

Bulgarian Dips
BW x 3 x 6

____________________________________________


Weds - Strength A

Warm up
Squat stretche
Shoulder stretches

Overhead Press
20kg x 6 50kg x 6 55kg x 2 x 3

One leg step ups (Squat)
BW x 8 +10kg x 2 x 8

On Arm Press \
26kg x 3

Triceps 3 x 12

____________________________________________


Thurs - Cardio
Stretching

3 x 2 mins at 18km/h, mins rest

____________________________________________

Thurs - BJJ (6)
Nogi - 2 hours



August complete.
Only 6 sessions compared to 9 last month. 56 total for the year and just over 80 hours. At this rate I'll hit 84 sessions and 120 hours. Miles short. If I pick it up, I'll make 100 sessions and 140 hours. New target is 11 sessions aand/or 15 hours per month.
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Last edited by Mellor; 03-09-17 at 05:05.
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Old 03-09-17, 05:05   #1712
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Sat - Misc

Bench Press - Dumbells
22kg x 6
30kg x 6
38kg x 2 x 6

Hip Thrusts
60kg x 6
90kg x 6
120kg x 6

Pull-ups
BW x 6
16kg x 2 x 6

DB Row
20kg x 6
32kg x 6
34kg x 2 x 4

Biceps
14kg x 6
18kg x 2 x 4
40kg x 3

L-Sits
2 x 20sec
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Old 08-09-17, 01:02   #1713
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Sun - BJJ (1)
NoGi - 90mins
Some Sunday morning rolling

_____________________________________

Tues - Strength A

Warm up
Squat stretche
Shoulder stretches

Overhead Press
20kg x 6
50kg x 6
55kg x 2 x 4

One leg step ups (Squat)
BW x 8
+10kg x 8
+12kg x 8

On Arm Press
26kg x 5

Triceps 3 x 12

Weds - Bodyweight

Muscle up
BW x 3 x 5
Slow Double

Handstand - Kick up
3 x 30 secs

Bulgarian Dips
BW x 3 x 6

Back Lever
One leg Tuck 3 x 13 sec

L-Sit (tucked)
3 x 30sec


____________________________________________


Weds Night - BJJ (2)
Gi - 90min

Good session working on guard passing
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Old 08-09-17, 01:34   #1714
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Thurs - Strength B

Bench Press - Dumbells
20kg x 6
30kg x 6
38kg x 6
40kg x 3

#chasing 50s

DB Row
30kg x 6
34kg x 2 x 6

Biceps
14kg x 10
16kg x 8
35kg x 8


[u]Thurs Night - Wrestling (3)[/B]
NoGi - 90mins
Warm up and sparring
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Old 15-09-17, 13:48   #1715
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Join Date: Jan 2010
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Posts: 9,833
Sun - BJJ (4)
NoGi - 60mins
Some Sunday morning rolling

_____________________________________

Tues - Strength A

Warm up
Squat stretche
Shoulder stretches

Overhead Press
20kg x 6
50kg x 6
55kg x 2 x 5

One leg step ups (Squat)
BW x 8
+10kg x 2 x 8

On Arm Press
28kg x 3/4

Triceps 3 x 12

_____________________________________

[u]Tues Night - Wrestling (5)[/B]
NoGi - 90mins
Warm up and sparring

_____________________________________

Weds - Bodyweight

Muscle up
BW x 4
Slow Double
Roll x 2

Handstand - Kick up
3 x 30 secs

Back Lever
One leg Tuck 15sec, 5sec

L-Sit (One Leg)
3 x 5sec

____________________________________________

Thurs - Cardio

Cardio
4mins on
2mins off
4mins on
- 2200m Total (16.5km/h)

KB Snatches
50reps in 4m18s

____________________________________________

Friday - Strength B

Hip Thrust
60kg x 6
100kg x 6
125kg x 6

Bench Press - Dumbells
24kg x 6
32kg x 6
40kg x 2 x 4

#chasing 50s

DB Row
30kg x 6
36kg x 4
34kg x 6

Biceps
16kg x 10
18kg x 7
35kg x 8

____________________________________________

[u]Fri Night - Wrestling (6)[/B]
Gi - 60mins
Situational sparring
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Old 23-09-17, 08:41   #1716
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Tues - Strength B

Bench Press - Dumbells
24kg x 6
32kg x 6
40kg x 2 x 4

DB Row
28kg x 3 x 6

Biceps
16kg x 8
37.5kg x 5

____________________________________________

Weds - Bodyweight

Handstand - Kick up
3 x 30 secs

Back Lever
One leg Tuck 20sec/17sec/14sec

L-Sit (One Leg)
3 x 5sec

____________________________________________

Thurs - Cardio

Cardio
3mins on/3mins off x 3
900m or there abouts each set

KB Snatches
60reps in 4m20s with 24kg

____________________________________________

Thurs Night - BJJ (7)
NoGi - 90mins

____________________________________________

Sat - Strength B

Warm up
Squat stretches

One leg step ups (Squat)
BW x 8
+10kg x 6
+12kg x 6

Overhead Press
20kg x 6
50kg x 6
55kg x 2 x 4

Pull-ups
BWx 6
+16kg x 2 x 4

Triceps
3 x 12
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Old 26-09-17, 12:38   #1717
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Sun - BJJ (8)
NoGi - 60mins
Some Sunday morning rolling. I was flowing great. then right at the end, I badly hurt my knee. Feel a pop, pretty sure I tore my MCL ligament. awaiting MRI results


Such bad fucking timing
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Old 29-09-17, 14:53   #1718
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Can train with banjo'd leg. But can't train. So fuck it, Smolov Jr Bench cycle

Week 1 - Day 1

Bench
20kg x 6
40kg x 6
60kg x 6
72.5kg 4 x 6
72.5kg x 8*

DB Row
30kg x 3 x 6

BB Curls
35kg x 3 x 6




*supposed to be 6x6 but I decided I'd do +reps on the last set everyday
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Old 30-09-17, 16:36   #1719
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Week 1 - Day 2

Bench
20kg x 6
60kg x 5
77.5kg 6 x 5
77.5kg x 7

Good Mornings
10kg x 3 x 8

Back Lever (half tuck)
BW x 20 sec/18sec



Week 1 - Day 3

Bench
20kg x 5
40kg x 5
60kg x 4
72.5kg x 4
82.5kg x 8 x 4

Pull-ups
BW x 5
16kg x 2 x 3

Rear Flys (half tuck)
6kg x 3 x 12
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Old 02-10-17, 11:02   #1720
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Week 1 - Day 4

Bench
20kg x 6
60kg x 5
75kg x 4
87.5kg x 9 x 3
87.5kg x 4


Muscle ups
Some singles, and a triple roll
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