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Old 30-12-16, 17:30   #1621
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Wheels came off over the trip home. I only found time for one session, on Christmas Day of all days. Called out to SBG on Christmas morning.


Workout No: 288
Christmas Day - BJJ

Rolling
6-8 rounds
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Old 08-01-17, 22:48   #1622
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The year kind of fizzled out training wise. Didn't do anything really noteworthy up to new year. Back in oz now, having put on 5kg in a few weeks. The diet starts now.

288 sessions for 2016, not quite the target I wanted, but seeing as I only started on the 17th, I'll kept it going until then to try hit 300 in 12 months.
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Old 08-01-17, 23:03   #1623
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Workout No: 289
News Years Day

A walk up to Banagher Dam. 7km round trip.
Not much but it's a start and a few hundred calories in the right direction.



Workout No: 290
Tuesday - BJJ

Called into SBG for some training. Was a good session, leg attack drills, situational sparring. And some live rolling.
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Old 11-01-17, 06:58   #1624
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On Monday I was 80kg.
Wednesday, was a bit more reasonable at 78kg. Flight swelling is real.
Need to get that down to 75kg for the first few comps this year.

Workout No: 291
Weds - Bodyweight

Warm up
Shoulder Dislocates
Skin the Cat

Ring Muscle-Up
BW x 1 x 3

No chalk and too hot a day to keep grip (32 degrees)
Just happy I can do one carrying the Christmas weight.

Handstands
2 x 6reps

Ring Dips
BW x 3 x 5

Bar Hanging - from Fingers
Active Hang, Pronated - 15 sec
Active Hang, Supinated - 20 sec
Bent Arm Hang, Pronated - 10 sec
Bent Arm Hang, Supinated - 15 sec
One-Arm Assisted Towel Hang - 2 x 10 sec
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Old 12-01-17, 06:03   #1625
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Workout No: 292
Mon - Strength A

Warm up
Shoulder Dislocates
Foam rolling

Back Squat
20kg x 5 (paused)
50kg x 5 (paused)
80kg x 5 (paused)
100kg x 5
80kg x 8
50kg x 8

OH Press
15kg x 6
40kg x 6
50kg x 2 x 6

Pull-ups
BW x 3 x 6

Fat Bar holds
50kg x 20sec
60kg x 20sec
70kg x 20sec
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Old 15-01-17, 11:16   #1626
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Workout No: 293
Friday - BJJ

Throws, Situational sparring, rolling.


Friday comp class. Need to be hitting this one a lot this year. Plan is to hit 10+ comps and 120 grappling sessions.


I might add to this but so far the years goaks are;
120 BJJ/Grappling sessions
10+ comps
Sub 20min 5k
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Old 16-01-17, 12:59   #1627
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Workout No: 294
Mon - Strength B

Warm up
Foamrolling
Shoulder dislocates
Scap push-ups

Bench Press
60kg x 8
70kg x 8
80kg x 8
85kg x 6

Meh, volume was good. Intensity no good

Deadlift
60kg x 8
100kg x 8
140kg x 6

Double overhead for the first. 140kg was a struggle without chalk.

Back Lever
Tucked x 3 x 20sec

Plate Pinches
15kg x 20/20sec (right),
15kg x 20/30sec (left)

Grip Work
Finger Curls: 10kg x 122, 15kg x 12
Wrist Curls: 10kg x 12, 15kg x 2
Rev. Wrist Curls: 5kg x 12, 10kg x 6, 3kg x 12 (dumbbell)




Workout No: 295
Mon - BJJ

45 mins on leg attacks.
60 mins on armbars, triangle and guard
3 quick rolls


Did a bit of work with my new gripper afterwards.

Last edited by Mellor; 17-01-17 at 01:34.
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Old 17-01-17, 04:55   #1628
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Workout No: 296
Tues - Bodyweight

Warm up
Shoulder Dislocates
Skin the Cat

Ring Muscle-Up
BW x 2 x 3

Handstands
2 x 6reps

Ring Dips
BW x 3 x 6 +PR

Bar Hanging - from Fingers
Active Hang, Pronated - 30 sec
Active Hang, Supinated - 30 sec
Bent Arm Hang, Pronated - 30 sec
Bent Arm Hang, Supinated - 30 sec
One-Arm Assisted Towel Hang - 2 x 20 sec
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Last edited by Mellor; 18-01-17 at 02:08.
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Old 18-01-17, 04:50   #1629
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Workout No: 166
Tues - Conditioning

Cardio:
5km Run
Time: 24m55s

Longest run in about 15months (when I did 6.6km). Handy enough first run back. Not sure if 20 is possible, will definitely suck a lot though.
Tried to compared the above to previous times, but the search won't look for 5km as it's deemed too short.
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Old 21-01-17, 13:04   #1630
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Workout No: 298
Fri - Strength A

Warm up
Shoulder Dislocates
Foam rolling

Back Squat
20kg x 8 (paused)
50kg x 8 (paused)
80kg x 8 (paused)
95kg x 8


OH Press
20kg x 8
40kg x 8
45kg x 8
50kg x 8

Pull-ups
BW x 3 x 7

Fat Bar holds
50kg x 20sec
70kg x 20sec
80kg x 19/13

Workout No: 299
Friday - BJJ

Throws, Situational sparring, rolling.
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Old 23-01-17, 22:06   #1631
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Workout No: 300

A few days late but we got there.
A strength circuit in the gym on Sunday with the missus.

Leg Press 3 x 12
Chest Press 3 x 12
Leg Curl 3 x 12
Seated Row 3 x 12
Leg Extension 3 x 12
Arm curls 3 x 12




301...but I think I'll stop the counting now
Mon - Strength B

Warm up
Foamrolling
Shoulder dislocates
Scap push-ups

Bench Press
60kg x 8
77.5kg x 8
85kg x 8

Deadlift
70kg x 8
110kg x 8
140kg x 8

Back Lever
Skipped

Plate Pinches
20kg x 25/15sec (right),
20kg x 30/13 (left)

Grip Work
Finger Curls: 10kg x 12, 15kg x 12
Wrist Curls: 10kg x 12, 15kg x 12
Rev. Wrist Curls: 5kg x 12, 4kg x 12, 5kg x 6(dumbbell)




Workout No: 295
Mon - BJJ

45 mins on leg attacks.
60 mins on armbars, triangle and guard
3 quick rolls


Did a bit of work with my new gripper afterwards.
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Old 28-01-17, 09:54   #1632
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On the beer Tuesday, dying Wednesday
Australia Day Thursday but made it in

Thurs - Bodyweight

Warm up
Shoulder Dislocates
Skin the Cat

Ring Muscle-Up
BW x 2 x 3

Handstands
3 x 6reps

Ring Dips
BW x 3 x 7 PR
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Old 28-01-17, 09:57   #1633
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Fri - competition training - BJJ

Grips, throws, set up, stand up rounds



Rest day Saturday and first comp this year on Saturday
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Old 31-01-17, 12:30   #1634
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Tues - Conditioning

Cardio:
5km Run
Time: 24m01s
Heartrate: 160avg, 181max

Prompted by comments in the running thread I shortened my stride and up my cadence from 160 to 170. Was probably a little easier. Logically, if I'm going to drop my time, I'll need to up return to my previous stride while maintain this new cadence.

I'll keep ticking up the speed until I get closer the 20min goal.




January Complete
5 BJJ sessions.
Not enough Cardio
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Last edited by Mellor; 01-02-17 at 04:25.
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Old 01-02-17, 09:04   #1635
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Quote:
January Complete
5 BJJ sessions.
Not enough Cardio


Edit: Almost forgot, did a competition on the 29th. 3rd in my division, and went out in the first round in the open weight.


Misc Workout

Leg Extension 3 x 12
Leg Curl 3 x 12
Chest Press 3 x 12
Arm curls 3 x 12
Seated Row 3 x 12

Squats
20kg x 8
70kg x 8
100kg x 8

Last edited by Mellor; 01-02-17 at 23:16.
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Old 04-02-17, 09:50   #1636
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Thues - Strength A

Warm up
Shoulder Dislocates
Foam rolling

OH Press
20kg x 8
35kg x 8
52.5kg x 6

Pull-ups
BW x 8/7/6

Fat Bar holds
40kg x 20sec
60kg x 20sec
80kg x 20sec



Fri - Bodyweight

Warm up
Shoulder Dislocates
Skin the Cat

Ring Muscle-Up
BW x 2 x 1

Elbow a bit sore, these were hard

Handstands
2 x 6reps

Ring Dips
BW x 3 x 8

Bar Hanging - from Fingers
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Old 06-02-17, 10:42   #1637
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Saturday - BJJ - 1hr

Situational sparring
Back position, and
SpiderWeb

EBI Rules, fastest escape
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Old 08-02-17, 23:29   #1638
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Mon - Strength B

Warm up
Foamrolling
Shoulder dislocates
Scap push-ups

Bench Press
60kg x 8
75kg x 8
90kg x 6

Deadlift
70kg x 5
110kg x 5
150kg x 8 *PR*...I think

Back Lever
Tucked (15 seconds)
Half Tuck (8 seconds)


Grip Work
Plate Pinches
20kg x 12/6sec (right),
20kg x 20/10 (left)

Wow, grip fried. Deadlifts to blame I guess

Finger Curls: 10kg x 12, 15kg x 12
Wrist Curls: 10kg x 12, 15kg x 12
Rev. Wrist Curls: 5kg x 12, 4kg x 12, 5kg x 8(dumbbell)


Tues - BJJ

Preclass: 45 mins on back position

Warm-up

Guard Passing

Rolling

Missed a BJJ session from the log last Thursday. 3 so far this month.
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Last edited by Mellor; 08-02-17 at 23:44.
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Old 08-02-17, 23:37   #1639
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Wed - Conditioning

Cardio:
5km Run
Time: 23m20s
Heartrate: 174avg, 184max

A bit faster, was fine for the first 3km, could of held a conversation. 4th km was average and the last was tough. I find I start at the clock a lot with nothing to occupy myself with.

I tried focusing on cadence again, was able to kick along at 180spm easy enough. However I feel that counting the steps made me actively aware of it. by fitbt said It was 4055 steps, so about 174spm average over the whole lot, a lot better
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Last edited by Mellor; 08-02-17 at 23:39.
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Old 09-02-17, 23:12   #1640
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Thurs - Bodyweight

Warm up
Shoulder dislocates
Skin the Cat

Ring Muscle-Up
BW x 1 ...ugh shoulder did a weird pop
BW x 2 x 2

Horse Stance
30sec hold
40sec hold

Ring Dips
BW x 3 x 8

Handstands
3 x 6reps

Groin stretch on Adductor Machine
Working up to 95lbs



Thurs Night - BJJ
NoGi - 90mins
prep for comp this Saturday,

situational sparring, hands free rolling
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Last edited by Mellor; 09-02-17 at 23:31.
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