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    So missed the targets for all the lifting goals. Not totally unexpected. But I don't really mind, I missed the goals because volume was way down due to starting MMA, which was a much bigger goal really.
    Lifts actually, decreased by 5% on average (except power clean). Which is interesting because by body weight is down by exactly 5%, 82 to 77.5kg. So all things considered, i'm happy close the year with the same "relative strength".


    I think I can get a BW clean, so i'll attempt that later today. Maybe a 500m also.

    Edit:
    Monday - Stretching, Oly lifts

    Warm up:
    30 mins of dynamic stretching. Kicks, raises, etc

    Scap push ups x 12 x 2
    Scap rows x 12 x 2
    Wall slides, shoulder dislocates

    Power Cleans
    20kg x 10
    30kg x 3
    40kg x 3
    50kg x 2
    60kg x 1 x 2
    70kg x 0 x 2

    Form was all over the place. 60 was easy but I muscled it up not pretty. I'm determined to get it soon. Need to drill it a bit more.
    Last edited by Mellor; 07-01-13, 11:45.

    Comment


      You'd smash the crap out of your PBs with a decent belt. No doubt.

      Comment


        Originally posted by Lurker23 View Post
        You'd smash the crap out of your PBs with a decent belt. No doubt.
        Would probably help with keeping upright and grind it out a bit better. I've made up a new weight training plan for 2013 that should work better with my schedule. I'll post it up later once I work out the details. Hopefully it gets the big 4 back on track.


        Tues - Conditioning

        Warm -up
        Rolls, cartwheels, sprawls etc

        Conditioning WOD - Keffini
        Wall balls w/10kg med-ball, supersetted with;
        Burpees
        Reps: 10,9,8....3,2,1 for time
        Time: 6m10s

        Heartrate peaked at 186. Had to lay down for 10 mins afterwards.

        Didn't help that I choose to do this on a 43 degree day. At least its a buffer for the next time. Also, medball was rx'd at 7kg and burpees can be modified. I'd like to think I'll go sub 5 mins.

        Monkey Bars
        Some pull ups, climbs etc on the suspended bars.

        Comment


          Thurs - Chest/Back

          Warm -up
          Scap push ups x 12
          Scap rows x 12
          Band pull aparts x 12
          (2 rounds)

          Wall slides
          Shoulder dislocates

          Rolling
          About 25 mins of armbar, triangle drills. One if the guys came in and needed a partner.

          Bench Press
          20kg x 8
          40kg x 8
          50kg x 8
          60kg x 8
          70kg x 8

          Pull ups
          Pull up x 5
          Chins x 8
          Ring pull ups x 8

          Hello neglected back.

          Start of a new weight program. 2 days a week. I'll detail it on Tuesday. Back to basics.

          Comment


            Fri PM - Judo 75 mins
            Warm-up: rolls, break falls,

            Throws:
            Each throw 5 times each side them switch with partner
            Ogoshi/Hip Throw
            Seoi Nage/Shoulder Throw

            Squat Throw Drill

            Osoto Gari/Major Outer Reap
            Some reap drills, hop to position, 50/50 battle
            Osoto Gari combo


            After class I got some one on one regarding my Tai Otoshi. I think I have it. Probably about halfway through the throws for bluebelt (4 out of 8). Once I know them all well, the combos and reversals should be easy. Then only about 5 sections to go

            Comment


              Thurs - Legs/Shoulders

              Warm -up
              Front Kicks,
              Quad Stretches
              Fire Hydrants
              Wall Squats*
              Wall slides

              *Can do full depth squats with toes touching the wall - feet aren't big either
              So thats a solid improvement in mobility


              Squat
              20kg x 8
              60kg x 8
              100kg x 8
              110kg x 8

              DB Shoulder Press
              15 x 8
              20 x 8 x 2

              Core - Hanging Leg Raises
              20 x 2

              Conditioning
              Barbell complex - 25kg
              Curls x 10
              Upright Rows x 10
              Press x 10
              Bent over Row x 10
              Continuous without dropping bar between exercises

              Burpers x 10
              Dumbell thruster (15kg) x 10

              That was supposed to be 10,9,8...3,2,1 but dumbbell was too high to last the pace, and I didn't have the energy after the complex. Plan better.



              So I'm done up a new program for the next while. Spoilered below;

              SPOILER
              Workout A - Chest/Back

              Warm up
              Scap push, scap rows, wall slides, dislocates, pull aparts, etc

              Main lifts
              Bench press/Floor press (alternate)
              Pull ups/chin ups (alternate)

              Accessory
              Incline press/ring Dips
              Barbell row/ring rows

              Workout B - Legs/Shoulders

              Warm up
              Kicks, raises, hydrants, mountain climbers
              wall slides, dislocates

              Main lifts
              Squat/Deadlift (2:1 rotation)
              Barbell press/DB Press (alternate)

              Accessory
              Split squats, or other unilateral work
              Core work

              1 or 2 times a fortnight I'll skip assessory exercises for a 5-10 minute conditioning block, I'd like a dedicated session but I just don't have time yet. Maybe I'll do it in the morning.
              Last edited by Mellor; 18-01-13, 00:27.

              Comment


                Tues - Chest/Back

                Warm -up
                Scap push ups x 12
                Scap rows x 12
                (2 rounds)

                Wall slides
                Shoulder dislocates

                Floor Press
                20kg x 8
                40kg x 8
                50kg x 8
                60kg x 8
                70kg x 8

                Pull ups
                BW x 8,8,5

                Ring Dips
                BW x 3,5

                Bar dips x 12


                I find the floor press highlight all my little instabilities.
                Forgot how ridiculous hard ring dips were.

                Comment


                  Wed - MMA

                  Was late for Muay Thai, so did some stretching and practice roundhouse and spinning hook kicks to a particular height I'd like to hit.


                  BJJ - 90 mins

                  Warm-up
                  Hip escapes, rocking in a ball, back spin, etc

                  Drills
                  Roll back to invert
                  Eggs roll
                  Invert and roll though,
                  Invert and roll though and back spin

                  I imagine that the above means nothing to everybody, I'd be surprised in Tom followed it. But it's just a means for me to remember it.

                  Submissions
                  Cross grip on legs ... grip hand and invert to triangle
                  Force cross grip, ... step over..ditto
                  Graps leg ... Double grip, step over

                  Rolling
                  5 x 3 mins
                  Went well the first two rolls, but the last was sloppy. Should of remained calmed verses a guy trying to brute force me.

                  Comment


                    Sun - Legs/Shoulders

                    Warm -up
                    Front Kicks,
                    Side Kicks,
                    Fire Hydrants
                    Wall slides

                    Squat
                    20kg x 8
                    60kg x 8
                    85kg x 8
                    105kg x 8
                    115kg x 8

                    Really solid today. Trying to get positioning perfect at lower weight, holding the load over the centre. Then try carry over form to 5 reps, 3 reps, singles.
                    120kg x 8 should be a breeze

                    Shoulder Press
                    30 x 8
                    40 x 8
                    45 x 8

                    Shoulders still meh!

                    single leg squats
                    A couple of reps. Did a few solid single pistols, but felt awkward
                    Tried some SSLs with foot out stretched on a ball but was straining my knee so quit it.

                    Core - Hanging Leg Raises
                    20 x 2

                    Easy, time to make these harder. Frog raises.

                    Comment


                      Tues - Chest/Back

                      Warm -up
                      Scap push ups x 12
                      Scap rows x 12
                      Band pull aparts x 12
                      (2 rounds)

                      Bench Press
                      20kg x 8
                      40kg x 8
                      50kg x 8
                      60kg x 8
                      70kg x 8
                      75kg x 8

                      Ring Chin ups (false grip)
                      BW x 8 x 2

                      Ring Rows (false grip)
                      BW x 12 x 2

                      DB Flys
                      15kg x 12
                      17.5kg x 12

                      Ring chins are such a tough variation. False grip makes them harder to grind but its needed if I want to ever get a muscle up.

                      Comment


                        Wed - BJJ

                        BJJ - 2hrs

                        No-Gi
                        About 30 mins of rolling before we got started

                        Warm-up
                        Hip escapes, rocking in a ball, back spin, etc

                        Drills
                        Roll back to invert
                        Eggs roll
                        Invert and roll though,

                        Submissions
                        Arm Bar from S-Mount
                        Various omaplatas from S-Mount

                        Rolling
                        3 x 4 mins

                        Comment


                          Tues - Legs/Shoulders

                          Warm -up
                          Front Kicks,
                          Fire Hydrants
                          Mountain climbers

                          Deadlifts
                          60kg x 8
                          80kg x 8
                          100kg x 8
                          120kg x 8

                          Static Holds
                          140kg x 10sec
                          160kg x 10sec

                          DB Shoulder Press
                          22.5 x 7/8/6

                          Relatively short, but still tough session.
                          Had an idea that 130kg x 8 was achievable, but decided against it. 120kg was fine, had more in the tank. But didn't want to end up grinding out am 8RM.
                          Static holds were and idea to help grip strength. I'd like to work these up to 180kg+, although I'm a bit concerned that it'll take up a lot of plates for holding.
                          DB presses were tough, but getting it back.

                          Comment


                            Wed - MMA

                            Muay thai - 60mins
                            Warm-up
                            Press-ups, star jumps, leg raises, etc

                            Stretching - Hip and thoracic stuff. Splits.

                            Combos
                            Push kick, double roundhouse
                            Push kick, double roundhouse, jab, cross, hook, elbow
                            Push kick, double roundhouse, jab, cross, hook, elbow, collar, knee, clinch, knee x 4
                            Push kick, double roundhouse, jab, cross, hook, elbow, collar, knee, clinch, knee x 4, switch kick, superman punch

                            BJJ - 90 mins

                            Warm-up
                            Hip escspe, egg roll, etc

                            Drills
                            Bump sweep
                            Bump sweep to Kimura
                            Various Kimura variations


                            Rolling
                            3 x 4 mins

                            I'm defending well lately, wasn't tapped tonight. But in order to keep a solid defrnse up, I'm not attacking as much.
                            I suppose the correct way to look at this was that previously, I was attacking loosely and leaving myself open.

                            Comment


                              Originally posted by Mellor View Post
                              Fri PM - Judo 75 mins
                              Warm-up: rolls, break falls,

                              Throws:
                              Each throw 5 times each side them switch with partner
                              Ogoshi/Hip Throw
                              Seoi Nage/Shoulder Throw
                              It's cool that you're learning Judo now too. Be very careful with the grips, because Judo gripping is very specific and wont cross over to BJJ ie you'll get the throw but also get your back taken quite quickly on the ground. I got to a decent level in Judo many years ago, but got badly injured (three broken ribs, fractured clavicle, dislocated shoulder). The guy was a monster.

                              I only really use two Judo throws in BJJ. First i use i use the drop Seoi, but with different grips, and i combine that with Kouchi.

                              I actually did a decent tomeo nage straight to mount at Grapplepalooza last year in NoGi. Probably my best takedown i've hit in competition yet.

                              You're training a lot. Is your missus okay with all that training?

                              Comment


                                Originally posted by TomD View Post
                                It's cool that you're learning Judo now too. Be very careful with the grips, because Judo gripping is very specific and wont cross over to BJJ ie you'll get the throw but also get your back taken quite quickly on the ground. I got to a decent level in Judo many years ago, but got badly injured (three broken ribs, fractured clavicle, dislocated shoulder). The guy was a monster.
                                One of the older bluebelts has been a judo blackbelt for a while, he often helps with what will and won't work cross over well.
                                But in general the class is taught as judo for bjj as opposed to for judo comps - if that makes sense.

                                I only really use two Judo throws in BJJ. First i use i use the drop Seoi, but with different grips, and i combine that with Kouchi.
                                I like drop seoi. It felt very natural and fluid the first time i did it. I like that with Kouchi you'll take down to half guard or side control - as opposed to ouchi where you often end up in the other guys guard.
                                How do you combine them? Kouchi first then drop seoi as when he side steps the reap?
                                I actually did a decent tomeo nage straight to mount at Grapplepalooza last year in NoGi. Probably my best takedown i've hit in competition yet.
                                Tomeo nage is a impressive throw when pulled off - I've only ever drilled it, haven't even tried it in sparring yet. How did you set up the grips for it in no-gi? Undergoing and collar?
                                You're training a lot. Is your missus okay with all that training?
                                Haha. Yeah she's cool with it. She's become quite the MMA fan.
                                I train on the way home from work so it's the bare min time out of my day. Plus my apartment was right beside the gym so I was home within 2 mins.
                                But we've moved about 2km away now so I've said I'm going to train before work once a week to keep an evening free. I figure the run to the gym will be my warm up and help me drop 1.5kg to the lower division.

                                Comment


                                  Originally posted by Mellor View Post
                                  I like drop seoi. It felt very natural and fluid the first time i did it. I like that with Kouchi you'll take down to half guard or side control - as opposed to ouchi where you often end up in the other guys guard.
                                  How do you combine them? Kouchi first then drop seoi as when he side steps the reap?
                                  Yep, kouchi first really gets them off balance and then smash with the drop seoi


                                  Originally posted by Mellor View Post
                                  Tomeo nage is a impressive throw when pulled off - I've only ever drilled it, haven't even tried it in sparring yet. How did you set up the grips for it in no-gi? Undergoing and collar?
                                  I'll dig out the video. I had two on one grip on his wrist, push hard down and in as if going for a single leg. His reaction to push up and back meant i took one overhook and a wrist grip with the momentum going back. I'd never even drilled it in nogi, but it all fell into place there.

                                  Comment


                                    Wed - MMA

                                    Muay thai - 60mins
                                    Warm-up
                                    Press-ups, star jumps, leg raises, etc

                                    Stretching
                                    Dynamic leg stuff

                                    Light Sparring Drills
                                    Fr Hook, Double roundhouse
                                    Cross, Fr Hook, Double roundhouse

                                    Thai Pads
                                    Cross, Fr Hook, Roundhouse

                                    Cross, Fr Hook, Single/Double/Triple Roundhouse
                                    (*Do a combo right, then left then immediately repeat adding a roundhouse, work to a triple then repeat)

                                    BJJ - 90 mins

                                    Warm-up
                                    Hip escape, rolls etc

                                    Drills
                                    Side Control drilling

                                    Subs
                                    Choke to free up Armbar from side control

                                    Rolling
                                    2 x 4 mins

                                    Rolling was sloppy.
                                    Last edited by Mellor; 14-02-13, 06:20.

                                    Comment


                                      Fri PM - Judo 60 mins
                                      Warm-up: rolls, break falls,

                                      Throws:
                                      Seoi Nage reversal
                                      Osoto Gari reversal
                                      O-Garuma

                                      A few new throws for me there. Some new Japanese too
                                      I didn't do any soaring after, as I wanted to catch up on my weight training after class

                                      Friday - Chest/Back

                                      Floor Press
                                      20kg x 8
                                      40kg x 8
                                      60kg x 8
                                      70kg x 8
                                      80kg x 5

                                      Thought I had 8 reps in the last. Maybe if I was fresh.

                                      Pull Ups
                                      BW x 8/8/8/8

                                      Happy with that after everything. 9 and 10 coming soon

                                      Comment


                                        Sat - BJJ

                                        Warm up
                                        Press ups
                                        V-Sits
                                        De la Riva drill
                                        Bermibolo drill

                                        Positioning
                                        Side control/Running man/Mount transitions
                                        Side control to guard
                                        Side control to back

                                        Rolling
                                        I did some sparring with one of the blues from standing. Opened with a nice guard pull to armbar that I've been working on. Not quite flying, but its on straight away if I get the guard pull right.
                                        After that, I manage a nice guard pass, and come transitions, but mostly defensive.

                                        Then judo style take downs practice after that. He was defending them all and generally playing with me. He said I need to make him step off balance, so I pull him into a step and went for Kouchi gari - he avoids this too. Try again.
                                        ...So this time I pull him into the same Kouchi, knowing he'll side step it and follow up with a drop seoi, he wasn't expecting the combo and I nailed it. Cheers Tom.

                                        Comment


                                          Sun - Legs/Shoulders

                                          Warm -up
                                          2.2km run (my place to the gym) - 12mins

                                          Squat
                                          20kg x 8
                                          60kg x 8
                                          100kg x 8
                                          120kg x 8 *PR*

                                          120kg was tough, I don't think running to the gym was the best warm up. But a PR is a PR (I think it is any way)

                                          Shoulder Press
                                          30 x 8
                                          40 x 8
                                          50 x 8

                                          That felt great. Way more stable through the whole movement. Just want to work up slowly, eyes still on a 1RM PR.

                                          Comment


                                            Wed - MMA

                                            Muay thai - 60mins
                                            Warm-up
                                            Press-ups, star jumps, leg raises, etc

                                            Stretching
                                            Dynamic leg stuff

                                            Light Sparring Drills
                                            Kick checking
                                            Cross, low kick, cross, roundhouse, cross, high kick
                                            Fr Hook, cross,sidestep, roundhouse
                                            Check, roundhouse, check, double round house

                                            BJJ - 90 mins

                                            Warm-up
                                            Hip escape, rolls etc

                                            Drills
                                            Side Control drilling
                                            Neck scarf hold down.

                                            Subs
                                            Neck scarf armbar

                                            Rolling1 x 4 mins

                                            Last week I commented that my rolling was "sloppy". I was rolling with a new guy, letting him try to brute force everything, and i tapped to what I thought was a silly armbar from side control.
                                            Turns out its a judo armlock from scarf hold position and randomly we ended up drilling it today. Also that previous guy was my partner and I found out he did judo in his younger days. I know its silly but both of those things it made me feel a lot better about getting caught last week.

                                            Rolling went well today. Flowing through positions constantly attacking verses a bigger guy. Maintaining a dominant position and not holding on too long.
                                            A nice armbar transition from the back, and a X-choke from guard.

                                            Comment


                                              Sat - BJJ

                                              Warm up
                                              Press ups
                                              V-Sits
                                              De la Riva drill
                                              Bermibolo drill

                                              Positioning
                                              Side control/Running man/Mount transitions


                                              Rolling
                                              5 minutes of positioning, then
                                              Struggled under a heavyweight for a bit. Tapped twice, but at the end I pulled off a nice X-Choke to Armbar from guard.

                                              Comment


                                                Tues - Chest/Back
                                                Another early morning session. Wonder how long I'll keep thus up

                                                Warm -up
                                                Scap push ups x 12
                                                Scap rows x 12
                                                Band pull aparts x 12
                                                (2 rounds)

                                                Shoulder dislocates

                                                Incline Bench Press
                                                20kg x 8
                                                40kg x 8
                                                60kg x 8

                                                Bench Press
                                                60kg x 8
                                                80kg x 8 *PR*

                                                Warmed up with the incline as flat bench was in use.
                                                Token PR in 80kg x 8, but 8 rep isn't really a range I've played with in bench. That said at my strongest I hit 70kg x 12, 80 x 8 is only slightly behind in terms of 1RM calc, so getting back there.
                                                Feeling good about getting back up there, and July programming in general.

                                                Ring Chin ups (false grip)
                                                BW x 8 x 3 *PR*

                                                Another token PR.
                                                Short session, time for work.

                                                Comment


                                                  Wed - BJJ - 90 mins

                                                  Was late got Musy Thai so I just did done practise with one of the others.
                                                  Ogoshi - Hip Throw
                                                  Light rolling, drilling positions

                                                  Warm-up
                                                  Hip escape, rolls etc

                                                  Drills
                                                  Side Control drilling
                                                  Mount/dismount opening armpit
                                                  Side control to mounted armbar

                                                  Rolling1 x 4 mins
                                                  Rolling went well, felt smooth but...

                                                  ... During the last drill I felt a tiny cramp in the sole of my foot. I never get cramp, so stretched it and moved on. At the end of the roll I was extending my left leg when my calf muscle contracted really hard. It was pretty painful, and took a while to ease off. When it sets it there's that moment of panic where you think the worse has happened. I'm just glad it wasn't mid footlock or anything.
                                                  Even now 24 hour later it's a little tight. Might dig out my softball to roll it.

                                                  Comment


                                                    [QUOTE=Mellor;675500]Sun - Legs/Shoulders

                                                    Warm -up
                                                    2.2km run (my place to the gym) - 12mins

                                                    Squat
                                                    20kg x 8
                                                    60kg x 8
                                                    100kg x 8
                                                    120kg x 8 *PR*

                                                    120kg was tough, I don't think running to the gym was the best warm up. But a PR is a PR (I think it is any way)

                                                    DB Press
                                                    25 x 5 x 3

                                                    Not sure how high I'll get these, give 27.5 a blast though

                                                    [u]KettleBell Snatch[/b]
                                                    24kg x 50
                                                    5 reps each hand every minute for 5 mins

                                                    Comment


                                                      Saturday - BJJ
                                                      Regular Saturday BJJ session

                                                      Tuesday - Chest/Back

                                                      Floor Press
                                                      20kg x 8
                                                      40kg x 5
                                                      60kg x 5
                                                      70kg x 5
                                                      80kg x 5
                                                      85hkg x 5

                                                      Definitely felt stronger today. Only managed 80kg x 5 last floor press, had another 3 reps in th tank today and 85 wasn't all out either.

                                                      Pull Ups
                                                      BW x 9/9/7

                                                      Rushed it a bit. But progressing none the less.

                                                      Comment


                                                        Wed - MMA

                                                        Was late to Muay Thai again so just did some stretching and kicks

                                                        Dynamic Leg stretches. Various x 3 x 12

                                                        Sidekicks on heavy bag
                                                        Spinning sidekicks on heavy bag.
                                                        (I revisited a Joe Rogan video on spinning sidekicks, I picked up a few tips and honestly felt like I was nailing these kicks with those few changes. Rogan might sound like a random source but in the video he is giving GSP pointers so take from it what you will)

                                                        BJJ - 90 mins
                                                        Warm-up
                                                        50 Press-ups
                                                        50 Sit-ups
                                                        50 Press-ups
                                                        50 Sit-ups
                                                        50 Squats

                                                        One after the other, as a group counting. Managed the first two 50s, then had to start dropping reps.

                                                        Drills
                                                        Various lifts from side control with partner lying on top on you.
                                                        Bridge, bench, regain guard
                                                        Bridge Bench, hip escape
                                                        Bench, Spin, pin arm

                                                        Rolling6 x 2 mins
                                                        Side control escapes only. Alternating top and bottom position for 2 mins each.

                                                        Comment


                                                          Fri - Legs/Shoulders

                                                          Warm -up
                                                          Front Kicks,
                                                          Mountain climbers

                                                          Deadlifts
                                                          60kg x 5
                                                          100kg x 5
                                                          120kg x 5
                                                          130kg x 5
                                                          140kg x 5

                                                          Real gring to finish that one. Form was bad. Disappointed as I've hit 140 and 145 earlier thus year. Just not my day.

                                                          Overhead Press
                                                          20kg x 5
                                                          35kg x 5
                                                          45kg x 5
                                                          55kg x 5

                                                          Wanted to go to 57.5 but confidence wasn't soaring after deadlifts. Slow and steady.

                                                          [b]Kettlebell Snatch[\b]
                                                          24kg x 60
                                                          Alternating 6 reps right/left

                                                          Comment


                                                            Tues AM - Chest/Back
                                                            Still going in the AM...

                                                            Warm -up
                                                            Run up to the gym,
                                                            2.2km - 15 mins (easier pace this time)

                                                            Scap/Shoulder prep
                                                            Scap push ups x 12
                                                            Scap rows x 12
                                                            Band pull aparts x 12
                                                            Shoulder dislocates
                                                            (2 rounds)

                                                            Bench Press
                                                            20kg x 5
                                                            40kg x 5
                                                            60kg x 5
                                                            70kg x 5
                                                            80kg x 5
                                                            87.5 x 4

                                                            A rep short. Didn't attempt it, prob should have. Form broke down so myself to blame. Try it with floor press and move on.

                                                            Ring Chin ups (false grip)
                                                            BW x 9 x 3 *PR*

                                                            Jump Muscle Up (eye height)
                                                            BW x 10

                                                            Ring chins feel good. Add a few more reps them ill add weight.
                                                            Jump muscle ups are done with rings at eye height and using a small jump to make it up. Prob a bit low as I was holding back assistance from the jump.

                                                            Comment


                                                              Wed - MMA

                                                              Muay thai - 60mins
                                                              Warm-up
                                                              Press-ups, tuck jumps, leg raises, etc

                                                              Stretching - Hip and thoracic stuff. Splits.

                                                              Kicks and pads
                                                              Returning kicks, tit for tat drills, blocking checking etc

                                                              2 mins straight of pad kicks


                                                              BJJ - 90 mins

                                                              Warm-up
                                                              Sprints, Hip escape, bear crawls, crab walks, rolls - all sprinted across the mat

                                                              Drills
                                                              Side control drills
                                                              - regain guard
                                                              - defend guard regain with broken scarf position (Kuzure kesa gatame)
                                                              - defend underhook escape (grab leg, arm across, step out and step back
                                                              - defend underhook and step around to armpit for armbar


                                                              Rolling
                                                              4 x 2 mins escape/defend side control
                                                              2 x 3 mins free roll

                                                              Comment


                                                                Fri PM - Judo 60 mins
                                                                Warm-up: rolls, break falls,

                                                                Throws:
                                                                Kata Garuma - Shoulder Wheel
                                                                (multiple set ups and variations)

                                                                Just lots of drilling of the one move, and various set ups.

                                                                Comment


                                                                  Wed Morning - NoGi Submission Wrestling

                                                                  A run plus about 45 mins of grappling before work

                                                                  Warm-up
                                                                  2.2km up to the gym

                                                                  Skills
                                                                  Some bridging, handstands etched
                                                                  Aim is to eventually be able to bend back from standing to having hands on the ground.

                                                                  Wrestling
                                                                  Double leg takedown
                                                                  Single leg takedown
                                                                  Squat lift
                                                                  Fireman carry

                                                                  Comment


                                                                    Thurs - Legs/Shoulders

                                                                    Was really pressed for time, had to meet a guy about a car soon. And I was unwell yesterday. So I planned to just do something light this session.
                                                                    But then I decided to just go for it. I didn't want to lose a week, as my lifting sessions are more limited now. Stupid. Really bad decision, and I know better. Trying to pull off a session when your not able and failing badly is far worse than a missed week. There's a time to go for it, and a time to rest.

                                                                    The really sad part is, as I skipped the warm up, and decided to rush it. I knew I'd be writing this post.

                                                                    Warm -up
                                                                    2.2km run (my place to the gym) - 12mins

                                                                    Squat
                                                                    20kg x 5
                                                                    60kg x 5
                                                                    100kg x 5
                                                                    120kg x 5
                                                                    135kg x 3 or 4 ... then crash...the bar hits the floor

                                                                    On one of the final reps, I went pretty deep and started to lean forward, head dropped. Just couldn't recover. Too weak, immobile, list form.
                                                                    I've missed reps were I cut squats set short, or repped high. But this is prob only the 2nd or 3rd time I've had to dump the bar. And the first time I dumped without safeties.
                                                                    I'm not even 100% sure how I got the bar from my upper back, to the ground in front of me, without moving my feet an inch.

                                                                    DB Press
                                                                    27.5kg x 0
                                                                    25kg x 5

                                                                    Not even one rep at 27kg. Just drained. 25kg was just to make sure I had something in me.
                                                                    An in an awful session.
                                                                    I think I need a bulk week to get the energy up, and then extra cals around workouts to get the bar moving.

                                                                    Comment


                                                                      If you have to dump, is dumping behind not the better bet?

                                                                      Also, I assume they weren't bumper plates onto a rubber floor.
                                                                      "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 have to dump, is dumping behind not the better bet?

                                                                        Also, I assume they weren't bumper plates onto a rubber floor.
                                                                        Standard plastic costed plates on rubber flooring.
                                                                        If you are stuck at the bottom dumping behind is the better way. Look up and pop hips out in front. I didn't have the option though as I lost posture. Chest fell forward and hips are now way behind the bar. I basically dropped my chest to my thighs and tucked my head between my knees. The bar decided I'd be in that position, I just went along with it as best I could.

                                                                        Comment


                                                                          Ugh. Hope no damage was done.

                                                                          Have never lost a squat in that way but can only imagine the fright you must have gotten.

                                                                          Comment


                                                                            Originally posted by Lurker23 View Post
                                                                            Ugh. Hope no damage was done.

                                                                            Have never lost a squat in that way but can only imagine the fright you must have gotten.
                                                                            No damage at all as far as I can tell.
                                                                            I did a squat hold test yesterday to check how hips, ankle, glutes, hams etc were feeling. All good. Was prob 12 mins at the bottom of a full squat.

                                                                            Yeah was a bit of a fright tbh. I think I've only lost rep before that (over safety bars), I generally don't rep unless I'm 100% that I have it, unlike bench or dead where Im happy to chance it.
                                                                            Had a brief flash of face planting hard, but it was over before I had time to really realise. Improved flexibility definitely got me out if there with ease, although I don't want to use 135kg+ as a flexibility aid again.

                                                                            Next thurs will be a big session for me. Physically and mentally. I've gotten away with strength gains while cutting too long.

                                                                            Comment


                                                                              Tuesday - Chest/Back

                                                                              Floor Press
                                                                              20kg x 5
                                                                              40kg x 5
                                                                              60kg x 5
                                                                              70kg x 5
                                                                              80kg x 5
                                                                              87.5kg x 5 *PB*

                                                                              Solid. Floor presses are really doing the job imo. Can really focus on stabilising, I've also noticed how important it is to lower are raise the bar evenly. Any asymmetric movement is wasteful a and I feel FPs help to highlight any asymmetry.

                                                                              Pull Ups
                                                                              BW x 9 x 3

                                                                              10 reps up next. Slow and steady. Improved power:weight ratio is obviously helping here a huge amount.


                                                                              Edit:
                                                                              Added in some bridging this evening. 10 reps bent over a bean bag. Would like to work up to some advanced bridging.
                                                                              Last edited by Mellor; 26-03-13, 11:35.

                                                                              Comment


                                                                                Thurs AM - Legs/Shoulders

                                                                                Warm -up
                                                                                Lots...
                                                                                Leg and knee raises,
                                                                                fire hydrants, mountain climbers,
                                                                                foam rolling, thoracic mobility
                                                                                shoulder dislocates

                                                                                Squat
                                                                                20kg x 5
                                                                                60kg x 5
                                                                                100kg x 5
                                                                                120kg x 5
                                                                                130kg x 5
                                                                                135kg x 5

                                                                                Was a lot harder than I'd like but mt not lifting with near he volume I was previously.

                                                                                DB Press
                                                                                25kg x 5
                                                                                27.5kg x 0
                                                                                25kg x 5

                                                                                27.5kg just won't move from my shoulders, strange one imo. Just gonna have to stay with 25kg and add in extra ROM and slow negatives.

                                                                                Comment


                                                                                  Well done on the squats.
                                                                                  "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

                                                                                  Comment


                                                                                    Tues AM - Chest/Back

                                                                                    Warm -up
                                                                                    Scap/Shoulder prep
                                                                                    Scap push ups x 12
                                                                                    Scap rows x 12
                                                                                    Band pull aparts x 12
                                                                                    Shoulder dislocates
                                                                                    (2 rounds)

                                                                                    Thoracic Mobility

                                                                                    Bench Press
                                                                                    20kg x 5
                                                                                    40kg x 5
                                                                                    60kg x 5
                                                                                    70kg x 5
                                                                                    80kg x 5
                                                                                    87.5 x 5

                                                                                    Happy to hit 5 reps here. Next week will be tough.

                                                                                    Ring Chin ups (false grip)
                                                                                    BW x 10 x 3 *PR*

                                                                                    Jump Muscle Up
                                                                                    BW x 10

                                                                                    Slightly higher this time. Full muscle feels pretty far away.

                                                                                    Conditioning - Keffini
                                                                                    Wall balls w/5kg med-ball, supersetted with;
                                                                                    Burpees
                                                                                    Reps: 10,9,8....3,2,1 for time
                                                                                    Time: 4m43s

                                                                                    Time was 6m10s last time, however the med ball was lighter this time and burpees were modified, not chest to floor.
                                                                                    So some of the improved time is down to that.
                                                                                    Last edited by Mellor; 02-04-13, 10:59.

                                                                                    Comment


                                                                                      Wed - Muay Thai - 60mins

                                                                                      Warm-up
                                                                                      Press-ups, tuck jumps, leg raises, pylo stuff etc - 20 mins - This was v.tough after yesterday

                                                                                      Stretching - Hip and thoracic stuff. Splits. Nees more work

                                                                                      Kicks
                                                                                      2 x Push Kick
                                                                                      Low Kick
                                                                                      Roundhouse
                                                                                      High Kick
                                                                                      Back Kick
                                                                                      Spinning Back Kick
                                                                                      High kick, Spinning Back Kick
                                                                                      Axe Kick, High Kick, Spinning Back Kick
                                                                                      All rounds tit for tat with partner

                                                                                      Pads
                                                                                      Round house, switch, High kick. Continuous

                                                                                      High Tempo - Roundhouses (front) - 2 mins

                                                                                      I wasn't counting accurately but I'd guess somewhere around 130-140 kicks in 2 mins

                                                                                      Skipped BJJ this week. Two session later in the week.

                                                                                      Comment


                                                                                        Thurs AM - Legs/Shoulders

                                                                                        Warm -up
                                                                                        Leg and knee raises,
                                                                                        fire hydrants, mountain climbers,
                                                                                        foam rolling, thoracic mobility
                                                                                        shoulder dislocates
                                                                                        Wall slides

                                                                                        Squat
                                                                                        20kg x 5
                                                                                        60kg x 5
                                                                                        100kg x 5
                                                                                        130kg x 5
                                                                                        137.5kg x 5

                                                                                        I was worried after failing 135kg. But ended up being best session in a long time. Every time I got under the bar, it landed in the perfect spot. No adjusting about in the rack, just breath, drop under the bar, lift and walk out. A solid set up really helps the l the set.

                                                                                        Overhead Press
                                                                                        20kg x 5
                                                                                        40kg x 5
                                                                                        50kg x 5
                                                                                        57.5 x 3
                                                                                        57.5kg x 5 (last rep was a push press)

                                                                                        57.5kg us tough now, which is frustrating as 60kg was easy before. Bit I have to remember to think off the relative weight.

                                                                                        Push Press
                                                                                        60kg x 1
                                                                                        65kg x 1

                                                                                        Split Jerk
                                                                                        70kg x 1

                                                                                        Far easier than expected. Very happy. The split wasn't that deep, if I improve the technique here, I may get bodyweight overhead (sub 75kg now btw)
                                                                                        Last edited by Mellor; 04-04-13, 23:30.

                                                                                        Comment


                                                                                          Fri PM - Judo 60 mins
                                                                                          Warm-up: rolls, break falls,

                                                                                          Drills
                                                                                          Grip work, positioning etc

                                                                                          Throws:
                                                                                          Harai Goshi
                                                                                          Ouchi Gari, Harai Goshi combo

                                                                                          Sparring
                                                                                          A few rounds of Randori. Need to improve my takedown technique and confidence for competition.

                                                                                          Comment


                                                                                            Saturday - BJJ

                                                                                            An hour or so of various drills. Light enough day.
                                                                                            This was my 5th day in a row at the gym so took it light enough.

                                                                                            Some active rest Sunday, 2 hour easy cycle. Feeling good this week, hopefully the next two weeks go well up to my first comp this year.

                                                                                            Comment


                                                                                              Tuesday - Chest/Back

                                                                                              Floor Press
                                                                                              20kg x 5
                                                                                              40kg x 5
                                                                                              60kg x 5
                                                                                              80kg x 5
                                                                                              90kg x 5 *PB*

                                                                                              Got my groove with floor presses. Its working out like a nice way to prep for the same weight bench the following week.

                                                                                              Pull Ups
                                                                                              BW x 10 x 3 *PR*

                                                                                              Clap pull ups (kipped)
                                                                                              A few reps for the craic

                                                                                              I've had 10 reps before, but that was with some pretty direct programming, and also for a single set. This feels much stronger. Hopefully 10 reps isn't a sticking point.

                                                                                              Gym randomness:
                                                                                              There was a guy in there today doing cleans for sets of 5, not too heavy, about 40kg - all good so far. But he insisted on dropping every rep from the rack position. Standard bar and plates, dropped from about 5 foot high.
                                                                                              I'm all for letting others train how they like but shit that that bugs me. Dropping heavy singles when you've got bumpers is fine obv, but it's 40kg FFS, you can set it down easily.

                                                                                              Anyway, Dexa scan later today. 10 month progress check.
                                                                                              I'd like BF% to be around 13.5-14% . With fat mass to be around 10kg.
                                                                                              Last edited by Mellor; 09-04-13, 04:42.

                                                                                              Comment


                                                                                                Dexa Scan 9th April 2012

                                                                                                If you’re not assessing, you’re guessing.

                                                                                                Table shows last scan from last june as well as today. Changes along the bottom.
                                                                                                Not as good as I had hoped tbh. I knew I'd come in about 76kg at midday, but was hoping that lean mass would stay the same.

                                                                                                Previously I was able to get slight lean increases while dropping fat, so I was hoping that I could maintain it this time. Realistically a drop of 0.7kg is nothing. Since I had the last scan, MMA has been my main focus, weight training has dropped from 4 days per week to 1 or 2 days. So I should have expected a drop in mass. The body part breakdown shows that the loss came from my legs – I imagine that my reduced leg training plays a big part.

                                                                                                Although it’s not the results I wanted, it’s still progress in the right direction, so i’m not unhappy with it. Highlighting the hiccup probably increases the worth of the scan in terms of an assessment. The scan backs up my own feelings/comments recently, I was approaching the limit of strength increases on a deficit. Time to sort a new nutrition plan. Over the last two weeks, I’ve been trying to eat more on lifting days for energy, I think it has helped, so using that as I start point. I’m going to maintain deficit on rest days and BJJ/MMA/Cardio days, but take in at least maintenance around lifting days.

                                                                                                Comment


                                                                                                  Originally posted by Mellor View Post
                                                                                                  If you’re not assessing, you’re guessing.

                                                                                                  Table shows last scan from last june as well as today. Changes along the bottom.
                                                                                                  Not as good as I had hoped tbh. I knew I'd come in about 76kg at midday, but was hoping that lean mass would stay the same.

                                                                                                  Previously I was able to get slight lean increases while dropping fat, so I was hoping that I could maintain it this time. Realistically a drop of 0.7kg is nothing. Since I had the last scan, MMA has been my main focus, weight training has dropped from 4 days per week to 1 or 2 days. So I should have expected a drop in mass. The body part breakdown shows that the loss came from my legs – I imagine that my reduced leg training plays a big part.

                                                                                                  Although it’s not the results I wanted, it’s still progress in the right direction, so i’m not unhappy with it. Highlighting the hiccup probably increases the worth of the scan in terms of an assessment. The scan backs up my own feelings/comments recently, I was approaching the limit of strength increases on a deficit. Time to sort a new nutrition plan. Over the last two weeks, I’ve been trying to eat more on lifting days for energy, I think it has helped, so using that as I start point. I’m going to maintain deficit on rest days and BJJ/MMA/Cardio days, but take in at least maintenance around lifting days.
                                                                                                  Well done on the progress Mellor even if it isn't quite as significant as you'd have liked. 15% is an impressive body fat percentage!

                                                                                                  It's got to be hard to build muscle, do cardio, train for MMA and maintain an eating deficit. It feels like you've got somewhat conflicting training goals but that's due to the evolution of your goals over time I guess.

                                                                                                  P.S. I love the line "If you’re not assessing, you’re guessing." I'm going to use that!
                                                                                                  ‘IF YOU had not committed great sins, God would not have sent a punishment like me upon you.” Genghis Khan

                                                                                                  Comment


                                                                                                    Originally posted by V for Vendetta
                                                                                                    It's got to be hard to build muscle, do cardio, train for MMA and maintain an eating deficit. It feels like you've got somewhat conflicting training goals but that's due to the evolution of your goals over time I guess.
                                                                                                    I could probably gotten away with strength training on a deficit for another while but not with a reduced strength program.
                                                                                                    Cutting caused a slight drop in strength and muscle but getting down a weight division was the primary goal. I'm here now, so now the focus can switch to recomp now. Which will get the muscle mass up and bf% down if I can manage it.


                                                                                                    PS I like the assessing/guessing line too, madly I can't claim to have coined it first.
                                                                                                    Last edited by Mellor; 09-04-13, 13:16.

                                                                                                    Comment


                                                                                                      Wed - Muay Thai - 60mins

                                                                                                      Warm-up
                                                                                                      Press-ups, tuck jumps, leg raises, pylo stuff etc - 20 mins - This was v.tough after yesterday

                                                                                                      Stretching - Hip and thoracic stuff. Splits. Nees more work

                                                                                                      Drills
                                                                                                      Punch, parry, kick, check
                                                                                                      Sidestep, catch kick, cross, inside kick
                                                                                                      Sidestep, catch kick, hook, pull down
                                                                                                      All rounds tit for tat with partner

                                                                                                      Pads
                                                                                                      Front Round house, switch, Double roundhouse. Continuous

                                                                                                      Felt sluggish today...

                                                                                                      BJJ - 90 mins+

                                                                                                      Warm-up
                                                                                                      Butterfly guard prep.

                                                                                                      Drills
                                                                                                      Various half guard sweep drills. The sweep resembles a butterfly sweep, you need to pull them on top of you and roll them to the other side.
                                                                                                      It was all variations of that sweep, and different set up and hip, armpit blocks.


                                                                                                      Rolling
                                                                                                      4 x 3 mins
                                                                                                      Went well in general. Gave up a silly triangle in the first, but was rolling lightly with a smaller/newer guy.
                                                                                                      Played nice spider guard game in the rest. From SG, I got the leg lasso and then pulled off omoplata, omoplato sweep to triangle, sweep, triangle armbar.
                                                                                                      Whenever I paly SG I feel much more confidant and feel my attacks are more dynamic. At this stage, SG feel like it sill be my game from the bottom. But still early.

                                                                                                      First Comp of the year is in 10 days. Entering in at 73kg Gi (76kg with the gi on) and considering 79kg No-Gi
                                                                                                      Last edited by Mellor; 10-04-13, 23:11.

                                                                                                      Comment


                                                                                                        Fri PM - Judo 60 mins

                                                                                                        Drills
                                                                                                        Grip work, positioning etc

                                                                                                        Technique:
                                                                                                        Lost of movement and positioning stuff.
                                                                                                        Set up attack and finish with;
                                                                                                        1. Harai Goshi
                                                                                                        2. Seoi Nage
                                                                                                        3. Uchi Mata


                                                                                                        Sparring
                                                                                                        A few rounds of Randori.

                                                                                                        Couldn't get the Ouchi/Kouchi into Harai/Seoi/Ogoshi to work.
                                                                                                        But Osoto counter worked ok. And Tani Otoshi counter to hip throws was perfect. Nailed it 4 in a row verses one guy.

                                                                                                        Comment


                                                                                                          Fri - Legs/Shoulders

                                                                                                          Warm -up
                                                                                                          Front Kicks,
                                                                                                          Mountain climbers, etc

                                                                                                          Deadlifts
                                                                                                          60kg x 5
                                                                                                          100kg x 5
                                                                                                          130kg x 5
                                                                                                          140kg x 5
                                                                                                          145kg x 0 x 2

                                                                                                          140 was stronger than last time so really thought I had 145. Really annoying as I pulled it in jan or feb. Got it up 2" but then nothing it.
                                                                                                          Kinda strange as 140 x 5 would suggest a 1RM of 155-160. Guess I just had nothing left.

                                                                                                          Dumbell Press
                                                                                                          25kg x 4/6/6

                                                                                                          Not sure what happened with the first. But going to try add a rep each time and then move on to 27.5 later.

                                                                                                          Core:
                                                                                                          [b]"Frog" Raises[\b]
                                                                                                          BW x 12 *PR*

                                                                                                          Half Bridges
                                                                                                          BW x 20 *PR*

                                                                                                          Introduced some bridges in the evenings. In the last week numbers have jump. Doing these on the bean bag at home, next it's the med ball then full bridging.
                                                                                                          Last edited by Mellor; 16-04-13, 11:47.

                                                                                                          Comment


                                                                                                            Wed Morning - NoGi Submission Wrestling - 50 mins

                                                                                                            Some grappling drills before work. Squeezing in a bit extra as its comp week

                                                                                                            Warm-up
                                                                                                            Gates, rolls, cartwheels, shoot in steps

                                                                                                            Drills
                                                                                                            Pendulum sweep drills
                                                                                                            Pendulum set up

                                                                                                            Combat Base Roll sweep (not sure what to call this)
                                                                                                            Roll sweep set up




                                                                                                            Wed Evening - BJJ - 90mins


                                                                                                            [QUOTE=Mellor;693986]Wed - Muay Thai - 60mins

                                                                                                            Warm-up
                                                                                                            Press-ups, tuck jumps, leg raises, pylo stuff etc - 20 mins - This was v.tough after yesterday

                                                                                                            Stretching - Hip and thoracic stuff. Splits. Nees more work

                                                                                                            Drills
                                                                                                            Punch, parry, kick, check
                                                                                                            Sidestep, catch kick, cross, inside kick
                                                                                                            Sidestep, catch kick, hook, pull down
                                                                                                            All rounds tit for tat with partner

                                                                                                            Pads
                                                                                                            Front Round house, switch, Double roundhouse. Continuous

                                                                                                            Felt sluggish today...

                                                                                                            BJJ - 90 mins+

                                                                                                            Warm-up
                                                                                                            Sprints, rolls, bear walk, hip escape,

                                                                                                            Drills
                                                                                                            Various half guard sweep drills.
                                                                                                            Slice pass
                                                                                                            Over the top sweep (HG)

                                                                                                            Rolling
                                                                                                            4 x 3 mins

                                                                                                            Rolling went well. Stringing together attacks well. Nice way to finish last BJJ session before Sunday.
                                                                                                            Last edited by Mellor; 17-04-13, 12:54.

                                                                                                            Comment


                                                                                                              Fri - BJJ 60 mins

                                                                                                              Rolling
                                                                                                              An hour of rolling with one of the blues. Working on passing and movement.

                                                                                                              And that's it before the comp. Roll on Sunday.

                                                                                                              Comment


                                                                                                                Events BJJ - Sunday 21st

                                                                                                                Not a great comp for me. I lost both my gi/and no-go matches. (Technically I won my first no-gi one due to a no-show).

                                                                                                                Gi
                                                                                                                Started ok, was attacking. But I didn't fully commit to my attack and ended up in a bad spot. Plan was Ouchi or Kouchi to set up Harai Goshi. I don't know why but I froze after the ouchi. HG was there, I just didn't follow up. Next was to pull guard to the side into an armbar, It was on but I bailed out half way in. I think I didn't want to get passed and instead I ended in a defensive spot anyway. Played open guard a bit, he's pass, I'd recover. Got to a nice SG but froze a bit. Missed an obvious omoplata.
                                                                                                                Lost on points. The guy went on til the final, and he subbed most other guys.

                                                                                                                No-gi
                                                                                                                A bit of standing grappling. I got an ouchi, but ended in guard. Was setting up a pass when the guy chose to move back and stand. Then he got a TD. Eventually emd up standing with 30s left. Score was 2-2.
                                                                                                                Both need the TD to win, I had an attempt or two but didn't commit. He shot and I tried to Osoto we both fall and he managed to come up on top. 2 points with 1 second left.
                                                                                                                I finished badly here, I'm not confidant enough in my shoot for no-gi takedowns, but I could of snapped the head and at least committed to a SLTD. It was there to take the match, I was just flustered. I was thinking if the clock runs out its mine, which is a bad way to think.


                                                                                                                Edit:
                                                                                                                In my negativity I forgot something.
                                                                                                                I was a little concerned about making weight for this comp. I was entered in 76Kg in the Gi and at 79kg in nogi (obv nogi was going to be fine). I've been around 74.5kg for a week or two, but it the days before I wasn't all that regular , so I'd was trying to kep it pretty light, even watch my fluid on the day. I was right on track for 76kg on my scales that morning, but I checked on the event scales when I got there and I was 74.9kg, so I had a drink and a energy bar and worried no more - pre match weight was 75.1kg in the Gi. All good.
                                                                                                                When it came to no gi, I got my stuff on, and tipped the scales at 73.6kg. Pretty close to the limit for the lower division. So I had a piss and came back and mentioned that I was in the 73kg division in the gi, and was worried about nogi so went up a weight, but I actually made the weight. blah blah blah. He sent me over to head official (Elvis Sinosic btw ) who was sound about it and made room for me in the lower weight.
                                                                                                                Last edited by Mellor; 26-04-13, 02:39.

                                                                                                                Comment


                                                                                                                  Weds - Chest/Back

                                                                                                                  Warm -up
                                                                                                                  Scap/Shoulder prep
                                                                                                                  Scap push ups x 12
                                                                                                                  Scap rows x 12
                                                                                                                  Band pull aparts x 12
                                                                                                                  Shoulder dislocates
                                                                                                                  (2 rounds)


                                                                                                                  Bench Press
                                                                                                                  20kg x 5
                                                                                                                  40kg x 5
                                                                                                                  60kg x 5
                                                                                                                  70kg x 5
                                                                                                                  80kg x 5
                                                                                                                  87.5 x 5

                                                                                                                  Repeated the last session as the gap has been too long. Wasn't comfortable chancing 90kg. Want to avoid failure from here.

                                                                                                                  Ring Chin ups (false grip)
                                                                                                                  BW x 11/11/6

                                                                                                                  Just died on the 3rd. Need more rest

                                                                                                                  Jump Muscle Up
                                                                                                                  BW x 10

                                                                                                                  Slightly higher, just getting used to the tranfer from top of pull up to bottom of dip.

                                                                                                                  Comment


                                                                                                                    Hanley always preaches that you can do all the training you like but you only learn properly about what you're doing when you compete. No doubt you'll execute better as you compete more. The No-gi loss sounds heartbreaking. Very unlucky.
                                                                                                                    "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
                                                                                                                      Gi
                                                                                                                      Started ok, was attacking. But I didn't fully commit to my attack and ended up in a bad spot. Plan was Ouchi or Kouchi to set up Harai Goshi. I don't know why but I froze after the ouchi. HG was there, I just didn't follow up. Next was to pull guard to the side into an armbar, It was on but I bailed out half way in. I think I didn't want to get passed and instead I ended in a defensive spot anyway. Played open guard a bit, he's pass, I'd recover. Got to a nice SG but froze a bit. Missed an obvious omoplata.
                                                                                                                      Lost on points. The guy went on til the final, and he subbed most other guys.
                                                                                                                      You need to drill more. Repetition gets rid of those brain freezes.

                                                                                                                      Originally posted by Mellor View Post
                                                                                                                      No-gi
                                                                                                                      A bit of standing grappling. I got an ouchi, but ended in guard. Was setting up a pass when the guy chose to move back and stand. Then he got a TD. Eventually emd up standing with 30s left. Score was 2-2.
                                                                                                                      Both need the TD to win, I had an attempt or two but didn't commit. He shot and I tried to Osoto we both fall and he managed to come up on top. 2 points with 1 second left.
                                                                                                                      I finished badly here, I'm not confidant enough in my shoot for no-gi takedowns, but I could of snapped the head and at least committed to a SLTD. It was there to take the match, I was just flustered. I was thinking if the clock runs out its mine, which is a bad way to think.
                                                                                                                      If you're thinking that, then you need to pull guard. Far easier to stall when you have guard than anywhere else. How did he stand up after your takedown btw. You were in his guard, right?

                                                                                                                      Keep competing. Experience and time on the mats solves all those problems.

                                                                                                                      Comment


                                                                                                                        Originally posted by LuckyLloyd View Post
                                                                                                                        Hanley always preaches that you can do all the training you like but you only learn properly about what you're doing when you compete. No doubt you'll execute better as you compete more. The No-gi loss sounds heartbreaking. Very unlucky.
                                                                                                                        Yeah my goal is to compete often as I can, I might have one next month or aim for state champs in June. Just get more comfortable, mentally sharper etc. I made mistakes in both but yeah, it's the no-gi that bugs me more now. I was waiting around over an hour and wasnt concentrating. I keep replaying the last minute in my head and think of all the options I had. Hindsight is 20/20.

                                                                                                                        Comment


                                                                                                                          Originally posted by TomD View Post
                                                                                                                          You need to drill more. Repetition gets rid of those brain freezes.
                                                                                                                          Yeah gonna grab sonebody and drill these two until I can do then blindfolded.

                                                                                                                          If you're thinking that, then you need to pull guard. Far easier to stall when you have guard than anywhere else. How did he stand up after your takedown btw. You were in his guard, right?
                                                                                                                          Yeah one of the option I keep thinking I has was to pull guard and run it down. I also keep thinking that once I had the double collar grip instead of controlling him, I should of snapped his head down, and shoot in for a single when he postured back up.
                                                                                                                          I was in his guard, got it open and when made space back to pass around his knee, he kinda hip escaped back and stood up. It struck me as strange, figured he didn't want to play from the bottom.

                                                                                                                          I've made an agreement with one of the blue belts that I won't attack any subs when rolling for the next 6 weeks. Instead im to sweep from the bottom, pass when in guard and transition when in side, mount, rear positions.

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