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    All roads lead to Lisbon

    I have had a pretty bad year with regards to injuries this year which has restricted my training and mat time:

    * Broke two ribs in March
    *Repopped the same two when i came back to training too early
    *Broke two fingers in late August
    *Pulled my groin in early September

    I want to use this log to chart my training progress towards the European BJJ Open in January. I need to rebuild my core strength, rehab my neck, and get in a few hundred rounds of sparring before competing for European gold in January. It's gonna be tough, but i'm game.
    Last edited by TomD; 11-10-13, 12:16.

    #2
    Session 1

    11/10/2013 AM

    A1 4 sets
    Heel Eelevated Back Squat Bar*20 - 4secs down 1 sec up
    Single Arm DB Press braced 12kg*20/20 - 3secs down 1 sec up

    B1 4 sets
    Rope pull through 54kg*20 - 1 sec out 4 secs through
    Single arm DB Row 16kg*20/20 3secs down 1 sec up

    C1 3 sets
    Pushup Rotations *20
    Wall sit *1min

    Very tough to squat at that tempo, but it should build stability so it'll be worth it. First session back on the mats tonight.

    Comment


      #3
      Originally posted by TomD View Post
      I have had a pretty bad year with regards to injuries this year which has restricted my training and mat time:

      * Broke two ribs in March
      *Repopped the same two when i came back to training too early
      *Broke two fingers in late August
      *Pulled my groin in early September

      I want to use this log to chart my training progress towards the European BJJ Open in January. I need to rebuild my core strength, rehab my neck, and get in a few hundred rounds of sparring before competing for European gold in January. It's gonna be tough, but i'm game.
      Whats BJJ stand for? JJ = Ju Jitsu???

      Good luck anyway.

      Comment


        #4
        Brazilian Ju Jitsu

        Comment


          #5
          Originally posted by alocon View Post
          Brazilian Ju Jitsu
          Brazillian Jiu Jitsu

          Black Belts at the 2013 IBJJF World ChampionshipsMusic: "Machine Gun" by Tristan GarnerSpecial Thanks to Jairo Duenas AKA Wild CherrySHOP NOW:https://teespr...


          Pretty small niche sport. Tough on the body, especially the joints but i love it
          Last edited by TomD; 11-10-13, 13:28.

          Comment


            #6
            Session 2

            11/10/2013 PM

            Three hours BJJ.
            45 min positional sparring
            8*6 mins hard sparring rounds

            Tough return to the mats. Chris smashed me, and said i can expect more of the same for the next few weeks to 'toughen me up again'.

            Comment


              #7
              Session 3

              12/10/2013 AM

              Three hours BJJ.
              30 min positional sparring
              8*6 mins hard sparring rounds

              Written off. Just want to lie on the couch and die, while watching the rugby obviously

              Comment


                #8
                Session 4

                14/10/2013 AM

                A1 4 sets
                Heel Eelevated Back Squat 40kg*12 - 4secs down 1 sec up
                Single Arm DB Press braced 14kg*12/12 - 3secs down 1 sec up

                B1 4 sets
                Rope pull through 54kg*12 - 1 sec out 4 secs through
                Single arm DB Row 16kg*20/20 3secs down 1 sec up

                C1 3 sets
                Pushup Rotations *20
                Wall sit *1min

                Comment


                  #9
                  Originally posted by TomD View Post
                  * Broke two ribs in March
                  *Repopped the same two when i came back to training too early
                  *Broke two fingers in late August
                  *Pulled my groin in early September

                  I want to use this log to chart my training progress towards the European BJJ Open in January. I need to rebuild my core strength, rehab my neck, and get in a few hundred rounds of sparring before competing for European gold in January. It's gonna be tough, but i'm game.
                  Bad run of lucky with the injuries. Hopefully, they've recovered and you can chase gold in Lisbon. I'm in Dublin for most of December, I'll try to (finally) get out Kyuzo for a roll.

                  Comment


                    #10
                    Originally posted by Mellor View Post
                    Bad run of lucky with the injuries. Hopefully, they've recovered and you can chase gold in Lisbon. I'm in Dublin for most of December, I'll try to (finally) get out Kyuzo for a roll.
                    I'm not there any more. I'll explan why sometime, but not now. Still too raw. I'm out in GB in Dundrum, and you're more than welcome to pop out for a few classess and soem rolling when you're home.

                    Comment


                      #11
                      Session 5

                      14/10/2013 PM

                      2 hours BJJ.
                      Guard passing
                      Positional specific sparring
                      5*7 min rounds
                      3*7 min rounds from standing

                      Comment


                        #12
                        Thread is long overdue! Best of luck reaching your goals.

                        Comment


                          #13
                          Originally posted by TomD View Post
                          I'm out in GB in Dundrum, and you're more than welcome to pop out for a few classess and soem rolling when you're home.
                          I'll definitely take you up on the offer of classes/rolling. I'm kinda hoping to catch a grappling comp too, but dec is prob a bad month.
                          What division are you aiming for in Portugal? And are their qualifiers?

                          Comment


                            #14
                            Originally posted by Mellor View Post
                            I'll definitely take you up on the offer of classes/rolling. I'm kinda hoping to catch a grappling comp too, but dec is prob a bad month.
                            What division are you aiming for in Portugal? And are their qualifiers?
                            The Dublin Internation Open is on December 1st, but then that's it until the NI Open in january and the Euro's on Lisbon. No qualifiers, as it's an open competition. In BJJ there are only one or two with qualifiers, normally Abu Dhabi World Pro Gi and Nogi. Everything else is open.

                            With regards to divisions, I dunno yet. It depends on my weight at the time although it's likely to be heavyweight. So Blue Heavy Masters

                            Comment


                              #15
                              Originally posted by TomD View Post
                              The Dublin Internation Open is on December 1st, but then that's it until the NI Open in january and the Euro's on Lisbon. No qualifiers, as it's an open competition. In BJJ there are only one or two with qualifiers, normally Abu Dhabi World Pro Gi and Nogi. Everything else is open.
                              I land on the 7th so that's out. Not to worry.
                              For the nationals here there was qualification for out of state guys, thought Euros might be similar.
                              Speaking of Abu Dhabi, Sydney trials are in a few weeks. Travel packages from blue belt and above.

                              Comment


                                #16
                                Best of luck with this!!
                                "Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes

                                Comment


                                  #17
                                  Session 6

                                  16/10/2013 Irish Strength Instittute

                                  A1 4 sets
                                  Walking Lunge 30kg*24
                                  T Bar Row 50kg*12 (1 sec up 3 secs down)

                                  B1 4 sets
                                  Back Extension *12
                                  Bench 40kg*12, 45kg*12, 50kg*12, 47.5kg*20 (1 sec up 3 secs down)

                                  C1
                                  Battling Ropes 30 secs all out smash * 4

                                  And just for fun: Wrist wind 20kg from floor to shoulder on bar *5 in 39.6 secs

                                  Walking lunge totally fucked up my legs. Battling ropes were horrific because i was totally depeted at that stage.

                                  Comment


                                    #18
                                    Session 7

                                    19/10/2013 AM

                                    90 mins BJJ - All drilling

                                    Comment


                                      #19
                                      Saw you in Next yesterday.

                                      'What the fuck is with slim fit shirts everywhere'. Good lol to myself. Slightly creepy that I didn't say hello but you were in a shopping zen with your missus.
                                      This may or may not be an original thought of my own.
                                      All efforts were made to make this thought original but with the abundance of thoughts in the world the originality of this thought cannot be guaranteed.
                                      The author is not liable for any issue arising from the platitudinous nature of this post.

                                      Comment


                                        #20
                                        Originally posted by Theresa View Post
                                        Saw you in Next yesterday.

                                        'What the fuck is with slim fit shirts everywhere'. Good lol to myself. Slightly creepy that I didn't say hello but you were in a shopping zen with your missus.
                                        They're everywhere, the bastarding things. Gimme a shout if you fancy a coffee in work someday (24693)

                                        Comment


                                          #21
                                          Session 8

                                          21/10/2013 AM

                                          A1 4 sets
                                          Heel Eelevated Back Squat 40kg/50kg/50kg/50kg*12 - 4secs down 1 sec up
                                          Single Arm DB Press braced 16kg*12/12 - 3secs down 1 sec up

                                          B1 4 sets
                                          Rope pull through 54kg*12 - 1 sec out 4 secs through
                                          Single arm DB Row 18kg*20/20 3secs down 1 sec up

                                          C1 3 sets
                                          Pushup Rotations *20
                                          Wall sit *1min

                                          Bit of a headcold at the weekend, hence the lack of training. Very depleted today, but got through it. BJJ tonight

                                          Comment


                                            #22
                                            Session 9

                                            BJJ 2 hours
                                            Smash pass on Butterfly/DLR
                                            30 mins positional sparring
                                            6*6 min hard rounds

                                            Comment


                                              #23
                                              Session 10

                                              22/10/2013 PM

                                              BJJ 2 hours
                                              Guard Passing - Smash Pass
                                              30 mins specific sparring
                                              7*6min hard rounds
                                              Last edited by TomD; 23-10-13, 11:37.

                                              Comment


                                                #24
                                                Session 11

                                                23/10/2013 AM

                                                A1 4 sets
                                                Heel Elevated Back Squat 50kg*12 - 4secs down 1 sec up
                                                Single Arm DB Press braced 16kg*12/12 - 3secs down 1 sec up

                                                B1 4 sets
                                                Rope pull through 60kg*12 - 1 sec out 4 secs through
                                                Single arm DB Row 18kg*20/20 3secs down 1 sec up

                                                C1 3 sets
                                                Pushup Rotations *20
                                                Wall sit *1min

                                                I also did a 3 set superset of tricep pushdowns/bicep curls on the cable machine with 60kg because i had an extra ten minutes.

                                                Comment


                                                  #25
                                                  Session 12

                                                  25/10/2010 Westpoint

                                                  Deadlift 60kg*10, 80kg*10, 90kg*10, 100kg*10, 110kg*10, 120kg*10
                                                  T Bar Row 60kg*10, 70kg*10*2
                                                  Pullups (band assisted) 10*5

                                                  Other assistance work

                                                  Comment


                                                    #26
                                                    Session 13

                                                    26/10/2013 -> 01/11/2013 Woke up with what may have been the first real flu of my life. Lasted a full week, where i went through night sweats and freezing too. Horrible.

                                                    02/11/2013 BJJ 2 hours open mat. Competition guard passing and first point so the sparring was intense. Think a bit of the flu/cold is still on my chest because i was wheezing a bit, but good to be back on the mats.

                                                    Comment


                                                      #27
                                                      Session 14

                                                      04/11/2013

                                                      BJJ- 2.5 hours
                                                      Spider guard retention
                                                      DLR sweeps
                                                      Specific sparring 30mins
                                                      Fast round 8*4 mins

                                                      We warmed down by each person having to takedown every other eprson in the room. Tai Otoshi, Ko ouchi gari, an ankle pick and a few single legs.

                                                      Comment


                                                        #28
                                                        Session 15

                                                        05/11/2013

                                                        BJJ 2 hours
                                                        Spider DLR sweeps
                                                        Specific sparring 30 mins
                                                        Hard rounds 5mins *8

                                                        Cooldown was first point against everyone in the room strting from the feet. I was wasted so after i got he first one by ankle pick, i pulled guard and swept the rest.

                                                        Tough going, but a session and bodyfats at the ISI tonight.

                                                        Comment


                                                          #29
                                                          Session 16

                                                          06/11 ISI

                                                          Warmup

                                                          A1 Deadlifts 70kg 8*8 30 rec rest between sets
                                                          3 mins rest
                                                          A2 Push Press 20kg 8*8 30 sec rest between sets
                                                          3 mins rest
                                                          B1 Hip thrust leg extension 16*8 30 sec rest between sets
                                                          3 mins rest
                                                          B2 Back pull 60kg 8*8 30 sec rest between sets

                                                          Good session. Will go heavier when i'm doing it on my own. Deadlifts were surprisingly tough considering i pull +200kg

                                                          Comment


                                                            #30
                                                            Session 17

                                                            07/11/2013

                                                            BJJ- 2 hours
                                                            Spider guard retention
                                                            DLR sweeps and lots of drilling
                                                            Specific sparring 30mins

                                                            Comment


                                                              #31
                                                              Session 18

                                                              09/11/2013

                                                              BJJ- 2 hours
                                                              Guilotine against single leg
                                                              Taking the back against Turtle
                                                              DLR sweeps and lots of drilling
                                                              Specific sparring 30mins
                                                              Last edited by TomD; 10-11-13, 22:28.

                                                              Comment


                                                                #32
                                                                Session 19

                                                                10/11 Ballymun public gym

                                                                Warmup

                                                                A1 Deadlifts 80kg 8*8 30 rec rest between sets
                                                                3 mins rest
                                                                A2 Push Press 30kg 8*8 30 sec rest between sets
                                                                3 mins rest
                                                                B1 Hip thrust leg extension 16*8 30 sec rest between sets
                                                                3 mins rest
                                                                B2 Back pull 80kg 8*8 30 sec rest between sets

                                                                Superset
                                                                Pulldown 30kg
                                                                Barbell Curll 35kg

                                                                And a well earned 30 mins in the sauna

                                                                Comment


                                                                  #33
                                                                  Session 20

                                                                  11/11/2013 Work basement gym

                                                                  A1 4 sets
                                                                  Heel Eelevated Back Squat 40kg*12 - 4secs down 1 sec up
                                                                  Single Arm DB Press braced 14kg*12/12 - 3secs down 1 sec up

                                                                  B1 4 sets
                                                                  Rope pull through 54kg*12 - 1 sec out 4 secs through
                                                                  Single arm DB Row 16kg*20/20 3secs down 1 sec up

                                                                  C1 3 sets
                                                                  Pushup Rotations *20
                                                                  Wall sit *1min

                                                                  Shitty day in work meant i was there late, so i squeezed in a session in the work gym and missed BJJ. Will be there tonight for the drilling to make up for it though.

                                                                  Comment


                                                                    #34
                                                                    Session 21

                                                                    13/11 Work gym

                                                                    Warmup

                                                                    A1 Deadlifts 80kg 8*8 30 rec rest between sets
                                                                    3 mins rest
                                                                    A2 Push Press 35kg 8*8 30 sec rest between sets
                                                                    3 mins rest
                                                                    B1 Hip thrust leg extension 16*8 30 sec rest between sets
                                                                    3 mins rest
                                                                    B2 Back pull 80kg 8*8 30 sec rest between sets

                                                                    Comment


                                                                      #35
                                                                      Session 22

                                                                      14/11/2013 BJJ

                                                                      1 hour drilling
                                                                      30 mins positional sparring
                                                                      30 mins specific sparring

                                                                      Comment


                                                                        #36
                                                                        Session 23

                                                                        15/11/2013 GBNI BJJ Belfast

                                                                        Two hour class with Braulio Estima, all covering Triangle preventaion and escapes.

                                                                        Comment


                                                                          #37
                                                                          Session 24

                                                                          16/11/2013 GBNI BJJ Belfast

                                                                          3.5 hour seminar with raulio Estima on side control escapes, including 2*30 mins positional sparring

                                                                          Comment


                                                                            #38
                                                                            Session 25

                                                                            17/11/2013 GB BJJ Dublin

                                                                            3 hour seminar with Braulio Estima, all covering mount control and attacks including 2*30 mins positional sparring

                                                                            Comment


                                                                              #39
                                                                              Session 26

                                                                              18/11 Ballymun public gym AM

                                                                              Warmup

                                                                              A1 Deadlifts 80kg 8*8 30 rec rest between sets
                                                                              3 mins rest
                                                                              A2 Push Press 40kg 8*8 30 sec rest between sets
                                                                              3 mins rest
                                                                              B1 Hip thrust leg extension 16*8 30 sec rest between sets
                                                                              3 mins rest
                                                                              B2 Back pull 80kg 8*8 30 sec rest between sets

                                                                              Superset
                                                                              Pulldown 35kg
                                                                              Barbell Curll 30kg

                                                                              Comment


                                                                                #40
                                                                                Session 27

                                                                                18/11/2013 BJJ

                                                                                2 hours
                                                                                30 mins positional sparring
                                                                                7*6 mins rounds

                                                                                Comment


                                                                                  #41
                                                                                  Session 28

                                                                                  20/11/2013 Irish Strength Institute

                                                                                  Weight, skinfolds and bodyfat. All trending in the right direction for Jan 23rd


                                                                                  A1 Rear Leg Elevated Split Squat 20kg*12/12*4 Sec seconds down 1 second up
                                                                                  A2 Neutral Grip Pullups *5*4 1 second up, 4 seconds down

                                                                                  B1 Single Arm KB Swing 20kg*12/12*4
                                                                                  B2 Paused press *5*4 3 secs down 2 secs pause 1 sec up

                                                                                  C1 Air Squat *20*3
                                                                                  C2 Mountain climbers*20*3

                                                                                  Never done paused presses or pullups that slowly before. Burns like a bitch, and my two day doms are signifcant.

                                                                                  Comment


                                                                                    #42
                                                                                    Session 29

                                                                                    22/11 Work Gym

                                                                                    Warmup (C2 250*5 40s rest)

                                                                                    A1 Deadlifts 90kg 8*8 30 rec rest between sets
                                                                                    3 mins rest
                                                                                    A2 Push Press 35kg 8*8 30 sec rest between sets
                                                                                    3 mins rest
                                                                                    B1 Hip thrust leg extension 16*8 30 sec rest between sets
                                                                                    3 mins rest
                                                                                    B2 Back pull 70kg 8*8 30 sec rest between sets

                                                                                    Superset
                                                                                    Pulldown 45kg
                                                                                    Barbell Curll 40kg

                                                                                    Comment


                                                                                      #43
                                                                                      Session 30

                                                                                      25/11/2013 Work Gym

                                                                                      A1 Rear Leg Elevated Split Squat 20kg*12/12*4 Sec seconds down 1 second up
                                                                                      A2 Neutral Grip Pullups *5*4 1 second up, 4 seconds down

                                                                                      B1 Single Arm KB Swing 20kg*12/12*4
                                                                                      B2 Paused press *5*4 3 secs down 2 secs pause 1 sec up

                                                                                      C1 Air Squat *20*3
                                                                                      C2 Mountain climbers*20*3

                                                                                      Superset extra
                                                                                      DB Lateral raise 12,12,10kg*12
                                                                                      DB Front Raise 12,10,8kg*12
                                                                                      Arnold Press 16,14,14kg*12

                                                                                      Wiped out. Food then BJJ later.

                                                                                      Comment


                                                                                        #44
                                                                                        Session 31

                                                                                        25/11/2013 GB Dublin

                                                                                        BJJ 2 hours
                                                                                        Choke from side control
                                                                                        Specific sparring 12mins*2
                                                                                        Sparring 7 rounds*5mins
                                                                                        Takedowns 12mins vs the room

                                                                                        Checking thhose who have registered for the Euros so far, and there's a guy who won silver in the World's last year, and well as gold at the Euro's and the Miami open. Massive russian dude. Target acquired!!

                                                                                        Comment


                                                                                          #45
                                                                                          Session 32

                                                                                          26/11 Work Gym

                                                                                          Warmup (C2 150*5 40s rest)

                                                                                          A1 Deadlifts 90kg 8*8 30 rec rest between sets
                                                                                          3 mins rest
                                                                                          A2 Push Press 35kg 8*8 30 sec rest between sets
                                                                                          3 mins rest
                                                                                          B1 Hip thrust leg extension 16*8 30 sec rest between sets
                                                                                          3 mins rest
                                                                                          B2 Back pull 70kg 8*8 30 sec rest between sets

                                                                                          Food now, then BJJ again tonight.

                                                                                          Comment


                                                                                            #46
                                                                                            Session 33

                                                                                            27/11 ISI

                                                                                            Warmup

                                                                                            Circuit *5
                                                                                            Squat 50kg*10
                                                                                            Overhead Log Press *10
                                                                                            Leg Curl 50kg*10
                                                                                            Back Pull 80kg*10

                                                                                            2mins rest between circuits.

                                                                                            Prowler +20kg 40 metres up, turn, 40 metres back *5
                                                                                            Any runs under 20 seconds dont count.
                                                                                            I got 15s, 14s, 19s, 18s, 17s

                                                                                            Comment


                                                                                              #47
                                                                                              Session 34

                                                                                              28/11/2013 Work Gym

                                                                                              A1 Rear Leg Elevated Split Squat 20kg*12/12*4 Sec seconds down 1 second up
                                                                                              A2 Neutral Grip Pullups *5*4 1 second up, 4 seconds down

                                                                                              B1 Single Arm KB Swing 20kg*12/12*4
                                                                                              B2 Paused press *5*4 3 secs down 2 secs pause 1 sec up

                                                                                              C1 Air Squat *20*3
                                                                                              C2 Mountain climbers*20*3

                                                                                              Superset:
                                                                                              EZ Bar Curls 45kg*12*5
                                                                                              Rope Pushdown 45kg*12*5

                                                                                              Comment


                                                                                                #48
                                                                                                Session 35

                                                                                                29/11 Work Gym

                                                                                                Warmup

                                                                                                A1 Deadlifts 90kg 8*8 30 rec rest between sets
                                                                                                3 mins rest
                                                                                                A2 Push Press 40kg 8*8 30 sec rest between sets
                                                                                                3 mins rest
                                                                                                B1 Hip thrust leg extension 16*8 30 sec rest between sets
                                                                                                3 mins rest
                                                                                                B2 Back pull 70kg 8*8 30 sec rest between sets

                                                                                                BJJ tonight. Been think about a new takedown. Collar drag to single leg. Leads nicely to a long step pass on left side, or smash pass on right side. Can't wait to try it.

                                                                                                Comment


                                                                                                  #49
                                                                                                  01/12/2013

                                                                                                  I made a late decision to compete in the Dublin International Open yesterday. It was my first competition for a year. I wanted to see where my game was, and work out the kinks and competition nerves before Lisbon. My category was quite small with only five registered entrants. Unfortunately, only one of the others showed up so my match turned into a straight final.

                                                                                                  I pulled guard, swept with a scissors sweep following my opponent post to defend a flower sweep. I swept straight to mount, so was six points up after a minute. From mount i just applied heavy pressure, and waited an opening to finish the match. I ended up isolating an arm and finishing with a head and arm choke after about two minutes.

                                                                                                  All in all it was good to get the win and get the competition feel back, but i also know i have a tonne more work to do before the euros which are quite simply another few levels up.
                                                                                                  Last edited by TomD; 02-12-13, 14:29.

                                                                                                  Comment


                                                                                                    #50
                                                                                                    Session 36

                                                                                                    02/12/2013 Work Gym

                                                                                                    A1 Rear Leg Elevated Split Squat 20kg*12/12*4 Sec seconds down 1 second up
                                                                                                    A2 Neutral Grip Pullups *5*4 1 second up, 4 seconds down

                                                                                                    B1 Single Arm KB Swing 20kg*12/12*4
                                                                                                    B2 Paused press *5*4 3 secs down 2 secs pause 1 sec up

                                                                                                    C1 Air Squat *20*3
                                                                                                    C2 Mountain climbers*20*3

                                                                                                    Superset:
                                                                                                    Lateral Raise12kg/10kg/8kg*12*3
                                                                                                    Front Raise 14kg/12kg/10kg*12*3
                                                                                                    Arnold Press 16kg/14kg/12kg*12*3
                                                                                                    Last edited by TomD; 03-12-13, 08:09.

                                                                                                    Comment


                                                                                                      #51
                                                                                                      Session 37

                                                                                                      02/12/2013 BJJ

                                                                                                      2.5 hours BJJ
                                                                                                      Technique
                                                                                                      45 mins drilling and positional sparring
                                                                                                      6*5 min hard rounds
                                                                                                      1*12 min takedown round against everyone in the room.

                                                                                                      Comment


                                                                                                        #52
                                                                                                        Session 38

                                                                                                        03/12 Work Gym

                                                                                                        Warmup

                                                                                                        B2 Back pull 70kg 8*8 30 sec rest between sets
                                                                                                        3 mins rest
                                                                                                        A1 Deadlifts 80kg 8*8 30 rec rest between sets
                                                                                                        3 mins rest
                                                                                                        A2 Push Press 40kg 8*8 30 sec rest between sets
                                                                                                        3 mins rest
                                                                                                        B1 Hip thrust leg extension 16*8 30 sec rest between sets
                                                                                                        3 mins rest

                                                                                                        Superset
                                                                                                        Rope Pushdown 45kg*12*5
                                                                                                        Barbell Curl 20kg*12*5
                                                                                                        Concentration Curl 14kg*5/5*5

                                                                                                        Rack was busy so moved some thing around. It had the same effect in that i fecking tired now. One more BJJ session tonight, and then a rest day tomorrow.

                                                                                                        Comment


                                                                                                          #53
                                                                                                          Session 39

                                                                                                          05/12/2013 Work Gym

                                                                                                          A1 Rear Leg Elevated Split Squat 20kg*12/12*4 Sec seconds down 1 second up
                                                                                                          A2 Neutral Grip Pullups *5*4 1 second up, 4 seconds down

                                                                                                          B1 Single Arm KB Swing 20kg*12/12*4
                                                                                                          B2 Paused press *5*4 3 secs down 2 secs pause 1 sec up

                                                                                                          C1 Air Squat *20*3
                                                                                                          C2 Mountain climbers*20*3

                                                                                                          Superset:
                                                                                                          Lateral Raise12kg/10kg/8kg*12*3
                                                                                                          Front Raise 12kg/12kg/12kg*12*3
                                                                                                          Arnold Press 16kg/14kg/12kg*12*3

                                                                                                          Comment


                                                                                                            #54
                                                                                                            Session 40

                                                                                                            05/12/2013 BJJ

                                                                                                            2.5 hours.
                                                                                                            1 hour technique. Passing half guard
                                                                                                            30 mins positional sparring
                                                                                                            6 hard rounds

                                                                                                            Comment


                                                                                                              #55
                                                                                                              Session 41

                                                                                                              06/12 Work Gym

                                                                                                              Warmup

                                                                                                              B2 Back pull 70kg 8*8 30 sec rest between sets
                                                                                                              3 mins rest
                                                                                                              B1 Hip thrust leg extension 16*8 30 sec rest between sets
                                                                                                              3 mins rest
                                                                                                              A1 Deadlifts 80kg 8*8 30 rec rest between sets
                                                                                                              3 mins rest
                                                                                                              A2 Push Press 40kg 8*8 30 sec rest between sets

                                                                                                              Superset
                                                                                                              Rope Pushdown 50kg*12*5
                                                                                                              Barbell Curl 35kg*12*5

                                                                                                              Comment


                                                                                                                #56
                                                                                                                Are you around Tuesday for a roll?

                                                                                                                Comment


                                                                                                                  #57
                                                                                                                  Originally posted by Mellor View Post
                                                                                                                  Are you around Tuesday for a roll?
                                                                                                                  Yep. I'll pm you my number, and can give you a lift from the city to Dundrum too if you want.

                                                                                                                  Training tomorrow night is

                                                                                                                  18:30 Drilling
                                                                                                                  19:30 BJJ Gi
                                                                                                                  20:30 Sparring

                                                                                                                  Comment


                                                                                                                    #58
                                                                                                                    Session 42

                                                                                                                    08/12/2013

                                                                                                                    Massive session yesterday in the national Judo training centre. Basically about 80 people got together to do squad training for the Euros. It was a pretty intense 3.5 hours

                                                                                                                    15 mins Close guard positional sparring
                                                                                                                    15 mins half guard positional sparring
                                                                                                                    15 mins open guard positional sparring
                                                                                                                    15 mins mount positional sparring
                                                                                                                    12 mins first point sparring
                                                                                                                    10*6 min rounds

                                                                                                                    Excellent session, cannot wait for the next one

                                                                                                                    Comment


                                                                                                                      #59
                                                                                                                      Originally posted by TomD View Post
                                                                                                                      Yep. I'll pm you my number, and can give you a lift from the city to Dundrum too if you want.

                                                                                                                      Training tomorrow night is

                                                                                                                      18:30 Drilling
                                                                                                                      19:30 BJJ Gi
                                                                                                                      20:30 Sparring
                                                                                                                      Sounds good.
                                                                                                                      I'll should be able to drive out.

                                                                                                                      Comment


                                                                                                                        #60
                                                                                                                        Session 43

                                                                                                                        09/12/2013 BJJ

                                                                                                                        15 mins positional sparring
                                                                                                                        Technique
                                                                                                                        30 mins positional sparring
                                                                                                                        6*6 min rounds

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