Announcement

Collapse
No announcement yet.

4 years and counting...

Collapse
X
 
  • Filter
  • Time
  • Show
Clear All
new posts

    Weds - Bodyweight

    Warm up
    Shoulder dislocates

    Ring Muscle-Up
    BW x 3 x 4

    Handstands
    3 x 6

    One Arm Hang
    4 x 15 seconds

    Adductor Stretches
    3 mins

    __________________________________________________ ______________

    Wed Night - BJJ (1)
    Gi - 90mins

    __________________________________________________ ______________


    Thurs - Strength B

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

    Deadlift Double Overhand
    60kg x 5
    100kg x 5
    110kg x 3
    120kg x 3
    125kg x 2
    130kg x 1
    135kg x 1

    Back Lever
    Half Tuck 1 x 10 sec

    Plate Pinch
    20kg x 15 sec

    Comment


      Mon - Yoga
      1 hour of Yoga with a dip in the hot tub




      Tues - Strength A
      Warm up
      squat stretches

      Pause High Bar Squat
      20kg x 6
      60kg x 4
      90kg x 3
      103.5kg x 2 x 3

      OH Press
      15kg x 8
      45kg x 5
      56kg x 5

      Pull-ups
      BW x 5
      +7kg x 2 x 5


      Fat Bar holds
      60kg x 10sec
      90kg x 10sec
      95kg x 17sec

      Comment


        Thurs - Mixed Workout

        Leg Circuit
        70kg Front Squat
        80kg Deadlift
        20kg DB Lunges

        2 rounds

        Mudcle Ups
        A few singles and doubles, working on going slow

        One Arm Hang
        Right hand 5 secs
        Left hand 10 secs

        Comment


          Fri Night - BJJ (2)
          Gi - 90mins

          __________________________________________________ ______________


          Mon - Strength B

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

          Deadlift Double Overhand
          60kg x 5
          110kg x 3
          120kg x 3
          125kg x 2
          130kg x 3

          Back Lever
          Half Tuck 1 x 15 sec
          Half Tuck 1 x 8 sec

          Plate Pinch
          17.5 kg x 4 x 20 sec


          Tues - Strength A
          Warm up
          squat stretches

          Pause High Bar Squat
          20kg x 6
          60kg x 5
          85kg x 3
          95kg x 2
          105kg x 2

          OH Press
          15kg x 8
          40kg x 5
          50kg x 3
          56kg x 4
          56kg x 3

          Pull-ups
          BW x 5
          +8kg x 5
          +10kg x 4


          Fat Bar holds
          60kg x 10sec
          85kg x 5sec
          95kg x 15sec

          Comment


            Weds - Bodyweight

            Warm up
            Shoulder dislocates

            Ring Muscle-Up
            BW x 3/5
            Slow singles x 2 x 1

            Hanging
            Cannonball grips, straight grips etc

            Handstands
            3 x 6

            Cardio
            1km @ 16km/h
            500m @ 6km/h
            1km @ 16km/h


            __________________________________________________ ______________

            Thurs - Strength B

            Bench Press
            60kg x 5
            80kg x 3
            90kg x 2
            96kg x 5 *PR*

            FINALLY. That was a horrible grinder

            Deadlift Double Overhand
            60kg x 5
            100kg x 3
            125kg x 3
            135kg x 3 *PR*
            140k x 1 *PR*

            Back Lever
            Half Tuck 1 x 15 sec

            __________________________________________________ ______________

            Thurs Night - BJJ (3)
            NoGi - 90mins

            Comment


              Sun - BJJ (7)
              NoGi - 90mins

              Some Sunday morning rolling. #BJJMass


              __________________________________________________ _________________


              Tues - Strength A
              Warm up
              squat stretches

              Pause High Bar Squat
              20kg x 6
              60kg x 5
              95kg x 2
              105kg x 3

              OH Press
              15kg x 8
              30kg x 5
              45kg x 3
              56kg x 5/4

              Pull-ups
              BW x 5
              +10kg x 5/4

              Fat Bar holds
              60kg x 10sec
              85kg x 10sec
              95kg x 19sec


              __________________________________________________ _________________



              Weds - Bodyweight

              Ring Muscle-Up
              1/2 weight warm up
              BW x 4/5

              One Arm Hang
              20 sec warm up (double)
              2 x 20 seconds *PR*

              Handstands
              3 x 6

              Box Jump
              75cm x 5
              90cm x 5
              95cm x 5


              Adductor Stretches
              Worked up to;
              80kg x 8

              Comment


                Thurs - Cardio/Stretch

                Cardio
                800m @ 17km/h
                600m @ 18km/h
                400m @ 19km/h
                (500m walk between blocks)

                Finished up with some aggressive hip stretches, pistol squats, and plate flipping

                __________________________________________________ ______________

                Fri Night - BJJ (5)
                Gi - 60mins

                Nobody my size turned up. Closest guy was 92kg, and 120kg up the top

                Comment


                  Thurs - Strength B

                  Bench Press
                  60kg x 5
                  77.5kg x 5
                  87.5kg x 3
                  97.5kg x 3

                  Deadlift Double Overhand
                  70kg x 7
                  110kg x 5
                  125kg x 5 *PR*
                  130kg x 5 *PR*
                  140kg x 2 *PR*

                  Back Lever
                  Half Tuck 15 sec/12 sec

                  Plate pinches
                  20kg x 4 x 15sec (2 each hand)

                  Comment


                    Tues - Strength A
                    Warm up
                    squat stretches

                    Pause High Bar Squat
                    20kg x 6
                    60kg x 7
                    85kg x 5
                    95kg x 3
                    107.5kg x 1

                    OH Press
                    15kg x 8
                    35kg x 7
                    45kg x 5
                    57.5kg x 3

                    Pull-ups
                    BW x 5
                    +10kg x 4/5

                    Fat Bar holds
                    60kg x 10sec
                    85kg x 10sec
                    95kg x 15sec

                    __________________________________________________ _________________

                    Tue - BJJ (6)
                    NoGi - 90mins

                    X-Guard work. Needs more work

                    __________________________________________________ _________________

                    Thurs - Bodyweight

                    Ring Muscle-Up
                    1/2 weight warm up
                    BW x 2 x 5
                    BW x 6

                    One Arm Hang
                    2 x 25 seconds (left)
                    10 seconds (right)

                    Handstands
                    3 x 6

                    Cardio

                    Cardio
                    500m @ 18km/h
                    500m @ 19km/h
                    500m @ 20km/h
                    (500m walk between blocks)

                    Baby Stretches
                    Loaded with Smith machine

                    Comment


                      Mon - Strength B

                      Bench Press
                      60kg x 5
                      75kg x 5
                      87.5kg x 3
                      97.5kg x 3

                      Romanian Deadlift
                      40kg x 8
                      70kg x 5
                      90kg x 5
                      100kg x 5

                      Back Lever
                      Half Tuck 2 x 15 sec

                      Plate pinches
                      20kg x 2 x 17/2 x 20

                      Comment


                        Weds - Bodyweight

                        Ring Muscle-Up
                        BW x 2 x 3
                        BW x 2

                        Handstands
                        3 x 6

                        Parallel Bars
                        Messing around, handing

                        Hanging/Bars
                        More messing

                        Rope Climbs
                        5m x 2

                        ____________________________________________

                        Thurs - Strength A
                        Warm up
                        squat stretches

                        Pause High Bar Squat
                        20kg x 6
                        60kg x 5
                        85kg x 5
                        95kg x 3
                        105kg x 3...forgot to pause
                        105kg x 3 *PR*

                        OH Press
                        20kg x 6
                        40kg x 5
                        50kg x 5
                        55kg x 5

                        Pull-ups
                        BW x 5

                        Fat Bar holds
                        100kg x 5sec
                        100kg Deadlift

                        ____________________________________________

                        Thurs - BJJ (1)
                        NoGi - 90mins

                        X-Guard work. Still Needs more work

                        Comment


                          Sat - Strength B

                          Bench Press
                          60kg x 5
                          72.5kg x 5
                          85kg x 3 ...heavy
                          93.5kg x 3
                          93.5kg x 4

                          Should have been an easy 5, instead I missed twice

                          Double overhand Deadlift
                          60kg x 5
                          100kg x 3
                          120kg x 3
                          130kg x 2
                          140kg x 1

                          Should have been a triple

                          Back Lever
                          One leg Tuck 2 x 7 sec

                          Bicep Curks
                          30kg x 5
                          35kg x 5

                          Comment


                            Sun - BJJ (2)
                            NoGi - 60mins

                            Some Sunday morning rolling. #BJJMass

                            Comment


                              Good to see some PBs there in the dead lifts and squats. Well done for not skipping leg day ...

                              Comment


                                Originally posted by colm_leche View Post
                                Good to see some PBs there in the dead lifts and squats. Well done for not skipping leg day ...
                                Every day feel like leg day. Squats tomorrow.
                                I've another month of this routine than I'll switch it up and chase some big numbers

                                Comment


                                  Tues - Strength A
                                  Warm up
                                  squat stretches

                                  Pause High Bar Squat
                                  20kg x 6
                                  60kg x 5
                                  85kg x 5
                                  95kg x 3
                                  107.5kg x 2
                                  107.5kg x 2 (no pause)

                                  OH Press
                                  20kg x 6
                                  45kg x 5
                                  50kg x 5
                                  53.5kg x 5
                                  55kg x 5

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

                                  Fat Bar holds
                                  100kg x 5sec

                                  ____________________________________________

                                  Tues - BJJ (3)
                                  NoGi - 90mins

                                  Leg lock month.
                                  Straight footlocks.

                                  ____________________________________________

                                  Weds - Cardio

                                  Treadmill
                                  3 km at 15km/h
                                  Time: 11m45s

                                  Gonna try keep it at this speed and add to it each week

                                  ____________________________________________

                                  Thurs - Strength B

                                  Bench Press
                                  60kg x 5
                                  72.5kg x 5
                                  85kg x 3 ...heavy
                                  92.5kg x 3
                                  92.5kg x 4

                                  FFS

                                  Double overhand Deadlift
                                  60kg x 5
                                  100kg x 3
                                  120kg x 3
                                  130kg x 2
                                  140kg x 3 *PR*


                                  Back Lever
                                  One leg Tuck 2 x 7 sec

                                  ____________________________________________

                                  Turss - BJJ (4)
                                  NoGi - 90mins

                                  Leg lock month.
                                  Straight footlocks, and some heel hooks
                                  ____________________________________________

                                  Fri - Bodyweight

                                  Ring Muscle-Up
                                  BW x 2 x 3
                                  BW x 2

                                  Handstands
                                  3 x 6

                                  Parallel Bars
                                  Messing around, handing

                                  Hanging
                                  Not great hand is a bit swollen. I think its a tendon issue.

                                  Comment


                                    Sun - BJJ (5)
                                    NoGi - 60mins
                                    Some Sunday morning leg locks

                                    ______________________________________________

                                    Mon - Strength A
                                    Warm up
                                    squat stretches

                                    Pause High Bar Squat
                                    20kg x 6
                                    60kg x 5
                                    85kg x 5
                                    95kg x 3
                                    107.5kg x 3

                                    OH Press
                                    20kg x 6
                                    45kg x 5
                                    50kg x 5
                                    55kg x 4
                                    58kg x 2

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

                                    One hand fat grip
                                    30kg, 40kg, 45kg

                                    ____________________________________________

                                    Mon - BJJ (6)
                                    Gi - 90mins

                                    Leg lock month.
                                    Straight footlocks.

                                    ____________________________________________

                                    Tues - Cardio

                                    Treadmill
                                    3.6km at 15km/h
                                    Time: 14m40s

                                    ____________________________________________

                                    Thurs - Strength B

                                    Bench Press
                                    60kg x 5
                                    80kg x 3
                                    95kg x 3


                                    Double overhand Deadlift
                                    60kg x 3
                                    100kg x 1
                                    125kg x 1
                                    143.5kg x 1 *PR*


                                    Back Lever
                                    One leg Tuck 2 x 7 sec

                                    ____________________________________________

                                    Turss - BJJ (7)
                                    Gi - 90mins

                                    Leg lock month.
                                    Straight footlocks,

                                    Getting a good bit of training in this month. I don't think I'll make 120 sessions for the year. But I might get to 150 hours. At the very least I want 120 hours

                                    Comment


                                      A BJJ comp on sunday, did ok. Won more than I lost and subbed my first purple belt.
                                      ______________________________________________

                                      Mon - Bodyweight

                                      Some stretching, tried some bar hanging but bicep was very sore.
                                      Did some horse stance and handstands

                                      ____________________________________________

                                      Tues - Cardio

                                      Treadmill
                                      4.0km at 15.1km/h
                                      Time: 15m58s *PR*

                                      ____________________________________________

                                      Thurs - Strength A
                                      Warm up
                                      squat stretches

                                      Pause High Bar Squat
                                      60kg x 5
                                      80kg x 3
                                      90kg x 2
                                      100kg x 1
                                      110kg x 1 *PR*

                                      Pull-ups
                                      BW x 5
                                      +14kg x 4/3

                                      OH Press
                                      20kg x 6
                                      40kg x 5
                                      50kg x 3
                                      58kg x 2

                                      ____________________________________________

                                      Thurs - BJJ (8)
                                      NoGi - 90mins

                                      Thought I was going to hit 10 this month. But needed time off after the comp.


                                      Halfway through the year now. 40 sessions and 55 and 1/2 hours of BJJ done.
                                      I won't make 120 sessions, or even 100. 120-140 hours should be about right

                                      Comment


                                        Sat - Strength B

                                        Bench Press
                                        60kg x 5
                                        80kg x 5
                                        90kg x 2
                                        95kg x 3


                                        Double overhand Deadlift
                                        70kg x 5
                                        110kg x 3
                                        130kg x 1
                                        140kg x 1
                                        140kg x miss


                                        Back Lever
                                        One leg Tuck 2 x 7 sec

                                        Bicep Curls
                                        30kg x 5
                                        35kg x 2 x 5

                                        Comment


                                          Mon - Strength A
                                          Warm up
                                          squat stretches
                                          Shoulder stretches

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

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

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

                                          Tricep pushdown
                                          10kg x 8
                                          16kg x 8
                                          18kg x 8

                                          One arm shoulder press
                                          20kg x 2 x 6
                                          ____________________________________________

                                          Mon - BJJ (1)
                                          Gi - 90mins

                                          Leg locks. Heel hooks
                                          Straight footlocks.

                                          ____________________________________________

                                          Tues - Bodyweight

                                          Muscle up
                                          BW x 3 x 3

                                          Handstands
                                          BW x 3 x 6

                                          Ring Dips
                                          BW x 3 x 6

                                          Back Lever
                                          One leg Tuck 2 x 7 sec

                                          ____________________________________________

                                          Tues night - BJJ (2)
                                          Gi - 90mins

                                          Leg lock month.
                                          Heel hooked and scissor takedowns

                                          Comment


                                            Thurs - Strength B

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


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


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


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


                                            New routine. Trying to claw back some lost strength












                                            Thurs Night - Nogi Bjj

                                            90mins of leg attacks and positions. Good session

                                            Comment


                                              Sunday - Conditioning

                                              Cardio:
                                              5km Run
                                              Time: 19m58s

                                              Fuck yeah.



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

                                              Run 4km in 19.30 or so
                                              That was when I was 25ish. I'm turning 32 now and added 1km in almost the same time.
                                              I suppose 19:30 is the new target

                                              Comment


                                                Well done sir!!

                                                Comment


                                                  Mon - Strength A
                                                  Warm up
                                                  Squat stretches
                                                  Shoulder stretches

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

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

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

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

                                                  One arm shoulder press
                                                  20kg x 2 x 6
                                                  ____________________________________________

                                                  Tue - BJJ (4)
                                                  NoGi - 90mins

                                                  Leg locks. Heel hooks
                                                  Straight footlocks.

                                                  ____________________________________________

                                                  Weds - Bodyweight

                                                  Muscle up
                                                  BW x 3 x 3

                                                  Handstands
                                                  BW x 3 x 6

                                                  Ring Dips
                                                  BW x 3 x 6

                                                  Back Lever
                                                  One leg Tuck 2 x 8 sec

                                                  ____________________________________________

                                                  Weds night - BJJ (5)
                                                  Gi - 90mins

                                                  Getting in a lot of training this month.

                                                  Thurs - Strength B

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

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


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


                                                  Bicep Curls
                                                  35kg 2 x 6

                                                  Comment


                                                    I guess I'm only doing weekly up updates these days. Probably makes little odds to the odd random reader, if there's any

                                                    Mon - BJJ (7)
                                                    Gi - 90mins

                                                    Guard passing


                                                    Tues - Strength A

                                                    Warm up Squat stretches
                                                    Shoulder stretches

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

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

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

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


                                                    ____________________________________________


                                                    Thurs - Strength B

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


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


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

                                                    ____________________________________________

                                                    Thurs - BJJ (8)
                                                    NoGi - 90mins

                                                    Passing and not passing

                                                    ____________________________________________

                                                    Sun - Cardio

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


                                                    Interval run
                                                    3 mins run/4mins rest

                                                    Hot close 900 metres in the last set. 1000m is the goal.

                                                    Comment


                                                      Mon - Bodyweight

                                                      Muscle up
                                                      BW x 3 x 3

                                                      Ring Dips
                                                      BW x 3 x 8

                                                      Back Lever
                                                      One leg Tuck 3 x 9 sec

                                                      ____________________________________________

                                                      Mon - BJJ (9)
                                                      Gi - 90mins

                                                      Guard passing

                                                      ____________________________________________

                                                      Tues - Strength A

                                                      Warm up Squat stretches
                                                      Shoulder stretches

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

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

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

                                                      Tricep pushdown
                                                      3 x 12

                                                      ____________________________________________

                                                      Weds - Cardio

                                                      Interval run
                                                      90sec run/90sec rest x 3

                                                      3min/km pace

                                                      ____________________________________________

                                                      Thurs - Strength B

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


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


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

                                                      ____________________________________________

                                                      Thurs - BJJ (1)
                                                      NoGi - 90mins

                                                      Passing and not passing

                                                      ____________________________________________

                                                      Comment


                                                        Tues - Strength A

                                                        Warm up
                                                        Squat stretches
                                                        Shoulder stretches

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

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


                                                        Tricep pushdown
                                                        3 x 12
                                                        ____________________________________________

                                                        Weds - Bodyweight

                                                        Hip Stretches

                                                        Ring Dips
                                                        BW x 3 x 8

                                                        Back Lever
                                                        One leg Tuck 3 x 10 sec

                                                        L-Sit progression
                                                        2 x 15 seconds
                                                        ____________________________________________

                                                        Thurs - Strength B

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


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


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

                                                        ____________________________________________

                                                        Thurs - BJJ (2)
                                                        NoGi - 90mins

                                                        Passing, the last of it

                                                        ____________________________________________

                                                        Sat - Strength B

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


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


                                                        Bicep Curls
                                                        30kg x 6
                                                        16kg x 6
                                                        18kg x 6
                                                        20kg x15

                                                        Comment


                                                          Mon - BJJ (3)
                                                          Gi - 90mins

                                                          Armbar, triangle

                                                          ___________________________________________

                                                          Tues - Bodyweight

                                                          Hip Stretches

                                                          Muscles-Ups
                                                          BW x 3 x 5

                                                          Hand stand progression
                                                          Wall holds x 3

                                                          Wide Ring Dips
                                                          BW x 3 x 8

                                                          Back Lever
                                                          One leg Tuck
                                                          12/9/10sec

                                                          L-Sit progression
                                                          2 x 20 seconds
                                                          ____________________________________________

                                                          Thur - Strength A

                                                          Warm up
                                                          Squat stretches
                                                          Shoulder stretches

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

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

                                                          Tricep pushdown
                                                          3 x 12
                                                          ____________________________________________

                                                          Thurs - BJJ (4)
                                                          NoGi - 90mins

                                                          Armbars from the top

                                                          Comment


                                                            Sat - Strength B

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

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


                                                            DB Row
                                                            32kg x 3 x 6


                                                            Bicep Curls
                                                            36kg x 6
                                                            16kg x 6 (DB)
                                                            18kg x 6 (DB)

                                                            Comment


                                                              Mon - Yoga

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

                                                              Tue - Bodyweight

                                                              Muscle up
                                                              BW x 3 x 4

                                                              Handstand - Facing Wall
                                                              3 x 30 secs

                                                              Back Lever
                                                              One leg Tuck 3 x 10 sec

                                                              Bulgarian Dips
                                                              BW x 3 x 8

                                                              ____________________________________________

                                                              Tues - Strength A

                                                              Warm up Squat stretches
                                                              Shoulder stretches

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

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


                                                              On Arm Press
                                                              24kg x 6

                                                              ____________________________________________

                                                              Weds - BJJ (5)
                                                              Gi - 90mins

                                                              ____________________________________________

                                                              Thurs - Strength B

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


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

                                                              ____________________________________________

                                                              Sat - Misc

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


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

                                                              Triceps
                                                              3 x 12

                                                              Biceps
                                                              14kg x 6
                                                              18kg x 2 x 6
                                                              Last edited by Mellor; 03-09-17, 04:54.

                                                              Comment


                                                                Tue - Bodyweight

                                                                Muscle up
                                                                BW x 3 x 4

                                                                Handstand - Kick up
                                                                3 x 30 secs

                                                                Back Lever
                                                                One leg Tuck 3 x 13 sec

                                                                Bulgarian Dips
                                                                BW x 3 x 6

                                                                ____________________________________________


                                                                Weds - Strength A

                                                                Warm up
                                                                Squat stretche
                                                                Shoulder stretches

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

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

                                                                On Arm Press \
                                                                26kg x 3

                                                                Triceps 3 x 12

                                                                ____________________________________________


                                                                Thurs - Cardio
                                                                Stretching

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

                                                                ____________________________________________

                                                                Thurs - BJJ (6)
                                                                Nogi - 2 hours



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

                                                                Comment


                                                                  Sat - Misc

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

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

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

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

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

                                                                  L-Sits
                                                                  2 x 20sec

                                                                  Comment


                                                                    Sun - BJJ (1)
                                                                    NoGi - 90mins
                                                                    Some Sunday morning rolling

                                                                    _____________________________________

                                                                    Tues - Strength A

                                                                    Warm up
                                                                    Squat stretche
                                                                    Shoulder stretches

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

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

                                                                    On Arm Press
                                                                    26kg x 5

                                                                    Triceps 3 x 12

                                                                    Weds - Bodyweight

                                                                    Muscle up
                                                                    BW x 3 x 5
                                                                    Slow Double

                                                                    Handstand - Kick up
                                                                    3 x 30 secs

                                                                    Bulgarian Dips
                                                                    BW x 3 x 6

                                                                    Back Lever
                                                                    One leg Tuck 3 x 13 sec

                                                                    L-Sit (tucked)
                                                                    3 x 30sec


                                                                    ____________________________________________


                                                                    Weds Night - BJJ (2)
                                                                    Gi - 90min

                                                                    Good session working on guard passing

                                                                    Comment


                                                                      Thurs - Strength B

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

                                                                      #chasing 50s

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

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


                                                                      [u]Thurs Night - Wrestling (3)[/B]
                                                                      NoGi - 90mins
                                                                      Warm up and sparring

                                                                      Comment


                                                                        Sun - BJJ (4)
                                                                        NoGi - 60mins
                                                                        Some Sunday morning rolling

                                                                        _____________________________________

                                                                        Tues - Strength A

                                                                        Warm up
                                                                        Squat stretche
                                                                        Shoulder stretches

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

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

                                                                        On Arm Press
                                                                        28kg x 3/4

                                                                        Triceps 3 x 12

                                                                        _____________________________________

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

                                                                        _____________________________________

                                                                        Weds - Bodyweight

                                                                        Muscle up
                                                                        BW x 4
                                                                        Slow Double
                                                                        Roll x 2

                                                                        Handstand - Kick up
                                                                        3 x 30 secs

                                                                        Back Lever
                                                                        One leg Tuck 15sec, 5sec

                                                                        L-Sit (One Leg)
                                                                        3 x 5sec

                                                                        ____________________________________________

                                                                        Thurs - Cardio

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

                                                                        KB Snatches
                                                                        50reps in 4m18s

                                                                        ____________________________________________

                                                                        Friday - Strength B

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

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

                                                                        #chasing 50s

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

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

                                                                        ____________________________________________

                                                                        [u]Fri Night - Wrestling (6)[/B]
                                                                        Gi - 60mins
                                                                        Situational sparring

                                                                        Comment


                                                                          Tues - Strength B

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

                                                                          DB Row
                                                                          28kg x 3 x 6

                                                                          Biceps
                                                                          16kg x 8
                                                                          37.5kg x 5

                                                                          ____________________________________________

                                                                          Weds - Bodyweight

                                                                          Handstand - Kick up
                                                                          3 x 30 secs

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

                                                                          L-Sit (One Leg)
                                                                          3 x 5sec

                                                                          ____________________________________________

                                                                          Thurs - Cardio

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

                                                                          KB Snatches
                                                                          60reps in 4m20s with 24kg

                                                                          ____________________________________________

                                                                          Thurs Night - BJJ (7)
                                                                          NoGi - 90mins

                                                                          ____________________________________________

                                                                          Sat - Strength B

                                                                          Warm up
                                                                          Squat stretches

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

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

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

                                                                          Triceps
                                                                          3 x 12

                                                                          Comment


                                                                            Sun - BJJ (8)
                                                                            NoGi - 60mins
                                                                            Some Sunday morning rolling. I was flowing great. then right at the end, I badly hurt my knee. Feel a pop, pretty sure I tore my MCL ligament. awaiting MRI results


                                                                            Such bad fucking timing

                                                                            Comment


                                                                              Can train with banjo'd leg. But can't train. So fuck it, Smolov Jr Bench cycle

                                                                              Week 1 - Day 1

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

                                                                              DB Row
                                                                              30kg x 3 x 6

                                                                              BB Curls
                                                                              35kg x 3 x 6




                                                                              *supposed to be 6x6 but I decided I'd do +reps on the last set everyday

                                                                              Comment


                                                                                Week 1 - Day 2

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

                                                                                Good Mornings
                                                                                10kg x 3 x 8

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



                                                                                Week 1 - Day 3

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

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

                                                                                Rear Flys (half tuck)
                                                                                6kg x 3 x 12

                                                                                Comment


                                                                                  Week 1 - Day 4

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


                                                                                  Muscle ups
                                                                                  Some singles, and a triple roll

                                                                                  Comment


                                                                                    Mon - Pull=Ups

                                                                                    Pull up variations
                                                                                    Plyo Ring rows x 6
                                                                                    Chin up x 6
                                                                                    Badeball grip x 6
                                                                                    Widegrip x 5
                                                                                    Triangle Pull-ups x 2 x 4
                                                                                    Med-Ball pull ups x 5
                                                                                    Rope Pull-ups x 5
                                                                                    Archer pull-ups x 3

                                                                                    Handstands(Heel-Pulls)
                                                                                    5 sets

                                                                                    Comment


                                                                                      Tuesday
                                                                                      Week 2 - Day 1

                                                                                      Bench
                                                                                      20kg x 6
                                                                                      40kg x 6
                                                                                      60kg x 6
                                                                                      75.5kg 5 x 6
                                                                                      75.5kg x 8

                                                                                      DB Row
                                                                                      30kg x 2 x 6

                                                                                      BB Curls
                                                                                      35kg x 6
                                                                                      37.5kg x 6 *PR*


                                                                                      Wedsnesday
                                                                                      Week 1 - Day 2


                                                                                      Bench
                                                                                      20kg x 6
                                                                                      60kg x 5
                                                                                      82.5kg 6 x 5
                                                                                      82.5kg x 7


                                                                                      Back Lever (half tuck)
                                                                                      BW x 20 sec/18sec/10sec

                                                                                      Comment


                                                                                        Week 2 - Day 3

                                                                                        Bench
                                                                                        20kg x 5
                                                                                        50kg x 5
                                                                                        75kg x 4
                                                                                        87.5kg x 7 x 4
                                                                                        87.5kg x 6

                                                                                        Good Mornings
                                                                                        BW x 6
                                                                                        15kg x 2 x 6

                                                                                        Rear Flys
                                                                                        8kg x 2 x 8

                                                                                        Week 2 - Day 4

                                                                                        Bench
                                                                                        20kg x 6
                                                                                        60kg x 5
                                                                                        75kg x 4
                                                                                        92.5kg x 9 x 3
                                                                                        92.5kg x 4


                                                                                        Muscle ups
                                                                                        Some singles, and a double roll[/QUOTE]

                                                                                        Comment


                                                                                          Monday
                                                                                          Week 3 - Day 1

                                                                                          Bench
                                                                                          20kg x 6
                                                                                          50kg x 6
                                                                                          75kg x 6
                                                                                          82.5kg x 5 x 6
                                                                                          82.5kg x 8

                                                                                          DB Row
                                                                                          30kg x 6
                                                                                          32kg x 6

                                                                                          BB Curls
                                                                                          37.5kg x 2 x 6 *PR*



                                                                                          Tue - Pull-Ups

                                                                                          Pull up variations
                                                                                          Horizontal Rows x 6
                                                                                          TRX rows x 6
                                                                                          Neutral grip x 6
                                                                                          Crunch Rows x 6
                                                                                          Upside down pull ups x 6
                                                                                          Pull-ups x 6
                                                                                          Gi Jacket pull-ups x 2 x 4

                                                                                          Kettlebell Snatches
                                                                                          20 reps x 2 (both hands, continuous)

                                                                                          Wednesday
                                                                                          Week 1 - Day 2


                                                                                          Bench
                                                                                          20kg x 6
                                                                                          50kg x 5
                                                                                          75kg
                                                                                          87.5kg x 6 x 5
                                                                                          87.5kg x 7

                                                                                          Back Lever (half tuck)
                                                                                          BW x 2 x 20 sec

                                                                                          Comment


                                                                                            Week 3 - Day 3

                                                                                            Bench
                                                                                            20kg x 5
                                                                                            60kg x 5
                                                                                            80kg x 4
                                                                                            92.5kg x 7 x 4
                                                                                            92.5kg x 6

                                                                                            Good Mornings
                                                                                            20kg x 8

                                                                                            Rear Flys
                                                                                            8kg x 2 x 8

                                                                                            Comment


                                                                                              Week 3 - Day 4

                                                                                              Bench
                                                                                              20kg x 6
                                                                                              60kg x 5
                                                                                              80kg x 4
                                                                                              97.5kg x 9 x 3
                                                                                              97.5kg x 4


                                                                                              Muscle ups
                                                                                              Some singles, and a triple roll

                                                                                              Handstand
                                                                                              Toe pulls against the wall

                                                                                              Comment


                                                                                                Tues - Strength B

                                                                                                Pull Ups
                                                                                                BW x 6
                                                                                                +16kg x 2 x 5

                                                                                                DB Row
                                                                                                30kg x 2 x 6
                                                                                                34kg x 4

                                                                                                Biceps Curls
                                                                                                37.5kg x 3 x 6

                                                                                                Plate pinches
                                                                                                15kg x 15/18sec
                                                                                                ____________________________________________

                                                                                                Weds - Kettle Bells

                                                                                                Kettlebell snatch
                                                                                                80reps in 4m28s with 24kg

                                                                                                Kettlebell Flips
                                                                                                8kg x 12
                                                                                                10kg x 8
                                                                                                12kg x 6

                                                                                                Comment


                                                                                                  Thurs - Strength

                                                                                                  Back Lever (1-leg tucked)
                                                                                                  3 x 20sec

                                                                                                  Good morning
                                                                                                  20kg x 3 x 8

                                                                                                  Rear Fly
                                                                                                  7kg x 3 x 8

                                                                                                  One arm hang
                                                                                                  15sec (left)
                                                                                                  ____________________________________________

                                                                                                  Fri - Rest

                                                                                                  Comment


                                                                                                    Forgot to update this for last weekend.


                                                                                                    Bench Test dAy
                                                                                                    60kg x 5
                                                                                                    75kg x 3
                                                                                                    85kg x 2
                                                                                                    95kg x 1
                                                                                                    105kg x 1
                                                                                                    110kg x 1 *PR*
                                                                                                    112.5kg x 1 *PR*
                                                                                                    115kg x F
                                                                                                    Bar got stuck on the hooks on the way up, struggled with it for a bit try to finish the rep.
                                                                                                    115kg x 1 *PR*


                                                                                                    If I didn't waste energy trying to save that rep, I'd have given 117.5kg a shot. But have to be delighted with 115kg for a c.10kg PR. Smolov gonna smolov.

                                                                                                    Comment


                                                                                                      Tues - Strength

                                                                                                      Press
                                                                                                      40kg x 5
                                                                                                      50kg x 5
                                                                                                      55kg x 2 x 5

                                                                                                      Triangle Pull Ups
                                                                                                      BW x 6 x 3

                                                                                                      Leg press
                                                                                                      6 sets working up to 90kg

                                                                                                      Triceps push downs
                                                                                                      3 sets


                                                                                                      ____________________________________________

                                                                                                      Thurs - Kettle Bells

                                                                                                      Kettlebell snatch
                                                                                                      90reps in 4m53s with 24kg

                                                                                                      Cardio
                                                                                                      Light cycling

                                                                                                      Comment


                                                                                                        Tues - Strength

                                                                                                        Bench Press
                                                                                                        60kg x 5
                                                                                                        80kg x 5
                                                                                                        90kg x 5
                                                                                                        97.5kg x 5 *PR*

                                                                                                        Leg Curls/Extension
                                                                                                        Super sets between the two

                                                                                                        Rows
                                                                                                        30kg x 6
                                                                                                        36kg x 2 x 4

                                                                                                        Bicep Curls
                                                                                                        37.5kg x 6
                                                                                                        37.5kg x 8

                                                                                                        ____________________________________________


                                                                                                        Weds - Strength

                                                                                                        Press
                                                                                                        40kg x 5
                                                                                                        50kg x 5
                                                                                                        57.5kg x 2 x 4

                                                                                                        Triangle Pull Ups
                                                                                                        BW x 6 x 3

                                                                                                        Leg press
                                                                                                        6 sets working up to 100kg

                                                                                                        One Arm Presss
                                                                                                        20kg x 3
                                                                                                        25kg x 3/4

                                                                                                        Comment


                                                                                                          Sunday - REhab/Strength

                                                                                                          Leg Press
                                                                                                          Work up to 100kg x 8

                                                                                                          Leg Curls/Extension
                                                                                                          Super sets between the two

                                                                                                          Muscles ups
                                                                                                          Some singles

                                                                                                          Stability work
                                                                                                          Balance board


                                                                                                          Mon - Strength

                                                                                                          Bench Press
                                                                                                          60kg x 5
                                                                                                          80kg x 5
                                                                                                          90kg x 5
                                                                                                          100kg x 3 *PR*

                                                                                                          Rows
                                                                                                          30kg x 6
                                                                                                          36kg x 2 x 6

                                                                                                          Bicep Curls
                                                                                                          30kg x 6

                                                                                                          Plate Pinches
                                                                                                          15kg x 50seconds

                                                                                                          Last week was 20sec. wtf
                                                                                                          Last edited by Mellor; 10-11-17, 01:02.

                                                                                                          Comment


                                                                                                            Tues drinking
                                                                                                            Weds hungover

                                                                                                            Thurs - Jiu Jitsu

                                                                                                            Only managed 1 session in october. And so far 2 in November. Any sort of targets are out the window. 66 done. I'll be doing well to make it to 75 at this rate

                                                                                                            Comment


                                                                                                              Weds - Strength

                                                                                                              Press
                                                                                                              20kg x 5
                                                                                                              50kg x 5
                                                                                                              57.5kg x 5

                                                                                                              Pull Ups
                                                                                                              BW x 7/9/9

                                                                                                              Leg press
                                                                                                              3 sets working up to 100kg

                                                                                                              One Arm Press
                                                                                                              24kg x 6
                                                                                                              26kg x 5

                                                                                                              Comment


                                                                                                                Thurs - Kettle Bells

                                                                                                                Kettlebell snatch
                                                                                                                24kg x 15 x 4

                                                                                                                Triceps push downs
                                                                                                                3 sets

                                                                                                                Stability work
                                                                                                                Balance board

                                                                                                                Comment


                                                                                                                  Thurs Night - Nogi

                                                                                                                  Still taking it slowly. But knee is feeling much better.

                                                                                                                  Comment


                                                                                                                    Mon - Strength

                                                                                                                    Bench Press
                                                                                                                    60kg x 5
                                                                                                                    80kg x 5
                                                                                                                    90kg x 5
                                                                                                                    100kg x 2 ....Ugh

                                                                                                                    Rows
                                                                                                                    30kg x 6
                                                                                                                    36kg x 2 x 4

                                                                                                                    Bicep Curls
                                                                                                                    skipped

                                                                                                                    Plate Pinches
                                                                                                                    15kg x 20seconds (Bumpers)
                                                                                                                    Weak day. Meh





                                                                                                                    Tuesday - Nogi

                                                                                                                    1 hour rolling. Feels good to be back

                                                                                                                    Comment


                                                                                                                      Weds - Strength

                                                                                                                      Press
                                                                                                                      20kg x 5
                                                                                                                      40kg x 5
                                                                                                                      50kg x 5
                                                                                                                      57.5kg x 54

                                                                                                                      Pull Ups
                                                                                                                      BW x 6
                                                                                                                      +16kg x 2 x 5

                                                                                                                      Leg press
                                                                                                                      3 sets working up to 110kg

                                                                                                                      One Arm Press
                                                                                                                      26kg x 5

                                                                                                                      Thurs
                                                                                                                      Levers
                                                                                                                      Tricep push downs
                                                                                                                      Muscle ups
                                                                                                                      One leg balance for knee rehab
                                                                                                                      Last edited by Mellor; 28-11-17, 03:23.

                                                                                                                      Comment


                                                                                                                        Tue - Strength

                                                                                                                        Bench Press
                                                                                                                        60kg x 5
                                                                                                                        80kg x 3
                                                                                                                        90kg x 2
                                                                                                                        100kg x 4.5 so damn close to the 5

                                                                                                                        Rows
                                                                                                                        36kg x 2 x 6
                                                                                                                        38kg x 3

                                                                                                                        Bicep Curls
                                                                                                                        35kg x 8/8/6

                                                                                                                        Plate Pinches
                                                                                                                        15kg x 20seconds
                                                                                                                        Last edited by Mellor; 30-11-17, 22:18.

                                                                                                                        Comment


                                                                                                                          Fri- Strength

                                                                                                                          Press
                                                                                                                          20kg x 5
                                                                                                                          40kg x 5
                                                                                                                          50kg x 5
                                                                                                                          57.5kg x 3

                                                                                                                          Pull Ups
                                                                                                                          BW x 6
                                                                                                                          +16kg x 2 x 4

                                                                                                                          Leg press
                                                                                                                          3 sets working up to 120kg

                                                                                                                          One Arm Press
                                                                                                                          26kg x 6
                                                                                                                          28kg x 3

                                                                                                                          Sunday
                                                                                                                          Muscle ups
                                                                                                                          Levers
                                                                                                                          Handstands
                                                                                                                          Adductor machine stretch[/QUOTE]

                                                                                                                          Comment

                                                                                                                          Working...
                                                                                                                          X