4 years and counting...

[Mellor]

Mon - BJJ
(two post previous should of been friday)

BJJ - 90 mins

Warm-up
Forward/Backward rolls, etc
Hip escape forward/backward

Sub drilling
Basic Armbar from guard
Triangle from guard - cross grip, leg spin around elbow, lock down, extend close space
Sweep from guard - cross grip, hip escape, armpit, pull and roll to mount

Rolling
4 x 3 mins
Worked a nice strong guard in the first. But caught by a silly arm drag in the second.

[Mellor]

Tuesday - Weights

Warmup
Foam rolling
Mobility drills

Squats
20kg x 5
65kg x 5
80kg x 5
97.5kg x 5
115kg x 5
130kg x 5

Bench Press
20kg x 5
42.5kg x 5
52.5kg x 5
62.5kg x 5
72.5kg x 5
82.5kg x 5

Bent Over Row
32.5kg x 5
40kg x 5
47.5kg x 5
55kg x 5
62.5kg x 5

Dialled it right back. And good job too, Squats and Bench were tough. Bench was a little high. Down to the lay off and a pretty harsh cut atm. Wore me new oly shoes, feel a bit weird. Defo feel solid once I sit back into them, but rocked forward once or twice. Will take a bit of getting used to.

[Mellor]

BJJ - 90 mins

Warm-up
Forward/Backward rolls, etc
Hip escape forward/backward

Sub drilling
Pendulum sweep from guard
P.Sweep to mounted armbar
P.Sweep to Triangle - if elbow out, lock shoulder and extend to close space
Sweep, Triangle, Sweep, Armbar

Rolling
3 x 3 mins
Rolled with some new guys tonight. For once I wasn't the nail, and wasn't the one going full belt trying to force everything. One of the guys went a bit mad with elbows pressure to the face and such. I didn't say anything as it was his first time and he was prob just nervous.
He apologised after so i'm guessing his second partner called him on it.

[Mellor]

SAT - BJJ - 90 mins

Warm-up
Forward/Backward rolls, etc
Hip escape forward/backward

Drills
Hip escape under leg pressure
Butterfly guard sweep
Bridge over turtle
Turtle Step out
Arm throw
Double elbow throw
Jump guard situps
Spider guard control

Rolling
10 mins continuous
Spent a bit of time with continuous with one of the bluebelts. Obviously got owned, but was able to use some control elements from during the week. In particular, an underhook defense when getting stacked, a situation I keep landing in.

There was a amateur comp coming up that I was looking forward to. Amateur MMA, Combat grappling, Gi and No-Gi submission. But its been cancelled until the nest one in Feb. So, looking toward the BJJ comp the first Sunday in October. Two weeks.

[Mellor]

Monday
Weigh-in: 76.0kg (-1.8kg)

Another good week. 3 weeks until comp, and 3kg to go. I'm expecting to slow down on losses from here, but would be great to get there early so I can have a few days to refuel, and nail the allowances for clothing etc.

[Mellor]

Monday

Squats
20kg x 5
65kg x 5
82.5kg x 5
97.5kg x 5 x 2

Overhead Press
35kg x 5
42.5kg x 5
47.5kg x 5
55kg x 5

Deadlifts
82.5kg x 5
100kg x 5
115kg x 5
132.5kg x 5

Managed everything but felt weak at the sand time. Last I pulled 132.5kg it flew up, 5th was slow this time.
I might start eating more on work out days.

[Mellor]

Weds - BJJ - 90 mins

Warm-up
I was late to the gym so missed the warm up. But all my rushing around had a light sweat going anyway.

Drills
Inverted hooking
Bump Sweep
Gi/Skirt Choke from half guard
HG leg escape

Rolling
3 x 5 mins
Lots of little things clicked tonight. Triangles, guard recovery, armbar from the bottom. I'm staying in control and rushing a lot less. 10+ successful submissions.
More of those nights were things click please.

[Mellor]

SAT - BJJ - 90 mins

Warm-up
Jogging, leg raises

Drills
Various guard passes

Rolling
3 x 5 mins

[Mellor]

Mon - Gym - 90 mins

Warm-up
Foam rolling

Power Cleans
20kg x 8
30kg x 3
40kg x 3
50kg x 3
60kg x 3 x 2

Went ok. A little heavy but hopefully I can work to BW this time.

Pull ups (rings)
BW x 10, 8, 6

Uneven Press-ups
10 reps (both sides)
20 reps (both sides)


EDIT
Weigh-in: 76.6kg (+0.6kg)
That's probably a more accurate weight. Was likely dehydrated last week. Wanted to be 75kg now really. I'm not sure if I can drop down a weight comfortably. I'll decide at the weekend.

[Lurker23]

How you finding the shoes?

[Mellor]

How you finding the shoes?

Yeah good. Feels a much more solid base. Squatting the first time I rocked forward a little, prob just need to get used to incline. Cleans were fine with them.
Squatting again later so hopefully goes smoothly. Stalling a bit lately

[Mellor]

Tuesday - Week 2.3

Warmup
Foam rolling
Mobility drills

Squats
65kg x 5
82.5kg x 5
97.5kg x 5
115kg x 5
132.5kg x 5
97.5kg x 8

Bench Press
42.5kg x 5
52.5kg x 5
62.5kg x 5
72.5kg x 5
85kg x 3
62.5kg x 8

Bent Over Row
32.5kg x 5
40kg x 5
47.5kg x 5
55kg x 5
65kg x 3
47.5kg x 8

Squats felt good. 132.5kg was to be a triple. Was pretty focused and just forgot to stop. Only remembered after I racked.
Bench was heavy, was never missing. But annoyed that 85 feels like 90kg did a few months ago.
Rows were fine, all 6 sets took about 6 mins total

[Mellor]

Weds - BJJ - 90 mins

Warm-up
Rolls, hip escapes,

Drills
Knee slide pass
Knee raise defend
Hook sweep
+baseball bat choke
Standing hook sweep

Rolling
2 x 5 mins
Went ok. Caught in triangles a few times but escaped.
Ive kept getting stacked and passed from ooen guard. So I've been working on a counter. Missed it twice ashans was caught it gi. But when I locked it in I regained total control. Sets up omoplata, kimura and a new guard I've been trying out (Sean Williams guard, used a lot by Dean Lister)

[Mellor]

Sat - Weights

Warmup
Foam rolling
Mobility drills

Squats
20kg x 5
67.5kg x 5
85kg x 5
100kg x 5
115kg x 5
132.5kg x 5

Bench Press
20kg x 5
42.5kg x 5
52.5kg x 5
65kg x 5
75kg x 5
85kg x 5

Bent Over Row
32.5kg x 5
40kg x 5
50kg x 5
57.5kg x 5
65kg x 5

Feeling a bit better now. Getting back into it. Hard to gauge with lower BW.

[Mellor]

Mon - BJJ - 90 mins

Warm-up
Rolls, hip escapes,

Drills
North south escape
North south sweep
Inverted Triangle
Basic Armbar
Omoplata transition
Triangle transition

Rolling
3 x 5 mins


Weigh-in: 74.8kg (-1.8kg)
The above was my weight on monday morning. I had maybe 4 beers the night before so was likely dehydrated. Was mid 75kg a day previous.
One the one hand this is a new low weight for me, which feels great. On the other, I'm not really sure if I can make 73kg in 6 days without resorting to cutting water weight. I also can’t wait until the day and see. I have to make my final choice by mid week. At this point, I’m leaning towards moving to the 79kg division.

[Mellor]

Tues - Madcow 2

Squats
20kg x 5
67.5kg x 5
85kg x 5
100kg x 5 x 2

Overhead Press
35kg x 5
52.5kg x 5 (was supposed to be 42)
57.5kg x 5
45kg x 5

Deadlifts
85kg x 5
102.5kg x 5
117.5kg x 5
135kg x 5

Lighter Squats did a good job of loosening hams & glutes.
Messed up plates on press, put on an extra 10kg. Only copped afterwards when I was thinking "that was heavy". Messed up the warm up sets, but wasn't worried of missing a rep on main set.
Deadlifts, pretty solid. I'd love to keep sailing to 2xBW, but you never know when it'll just start grinding.

[Mellor]

Wed - BJJ - 90 mins

Warm-up
Rolls, hip escapes,

Drills
Slide pass
Knee grab pass
Armbar
Omoplata transition
Triangle transition
Armbar/Triangle/Armbar

Rolling
3 x 5 mins

I've moved my entry up to the 79kg divisions. A little disappointed, I could do without bring undersized. But no point wrecking myself to drop 2kg the night before.

[TomD]

Good luck on Sunday mate.

Win!

http://www.youtube.com/watch?v=ctfVsZm1qTk&feature=related

[Mellor]

Cheers Tom.
I'll be happy be happy with any progression past the first round or even an active fight. I don't mind losing if able to actively attack, defend etc. I don't want to spent 5 minutes on by back to lose on points.

[Mellor]

Sunday 7th Oct - BJJ Comp

Gi - 82.3kg - White
Started standing, I tried a leg sweep, missed and he got a take down when I was off balance. He passed to side control and went for an armbar. I defended and stacked him and took top position. I went for a straight foot lock as he tried to recover guard but was too rushed (was no knee reap this time Tom). I bit of a positioning and I ended up on my back and eventually mounted. He tried another armbar and when I defended he switched to guard. From he broke my posture and locked in a very tight cross - choke. I tried my best to open it up be it was over. Tap.
Mostly defending, and my offense was a little rushed.

I was fairly disappointed to be out first match. But that guy went on to win the division - including a impressive flying armbar in the final that broke or dislocated something in the other guy's arm. As well as that he got to the final in the open weight division too. So made me feel a bit better knowing that.

Gi - 79.5kg - White
Match 1 - As I shot for a take down, he went for a guillotine. But I passed to side control easy enough and was in no danger. I changed sides for an arm triangle but left myself off balance and was swept. I regained guard and was attacking from the bottom. Setting up a triangle, and switched to an armbar but he had the arm locked off. I was still underneath him so flipped him to his back, tightened my position and pulled his far elbow to open. Extend and got the tap.

Match 2
Bit of a scramble early, rolled around a bit and he took my back. I was protecting my neck the choke, and i felt like I was there for ages but worked around and pulled guard. I rushed things a bit here. Got an arm and went for armbar but the the elbow was out and I didn't have a good grip on the far arm to switch to triangle.* He passed and took my back as I turtled. Again I had a hand in to defend the choke. But then he pulled back on my neck and I felt it lock in. Then the ref stopped it - I was about to tap. I knew what was coming. He didn't get the sub with a choke, it was when he adjusted it and was pulling the neck with two hands. Neck crank's aren't legal.
I win by DQ. Not a way I'm particularly happy with. But that's the rules.

*If I took my time with this bit I could of got the armbar or triangle.

Match 3 - No-Gi Final
Into the final.
My opponent, the guy I lost to in my first match.
Sadly there's no Rocky-esque rematch story here. I took him to the mat but he ended up with a guillotine inside guard. I pushed out but he threw up an armbar really quick, and was on straight away. Tap.

No-Gi 79.5kg - Silver medal
- Which was handed out by Aussie UFC fighter, Anthony Perosh.

[Mellor]

Wed - BJJ - 90 mins

Warm-up
Rolls, hip escapes, wheelbarrow pressups, jump guard sit ups etc

Drills
(Mount escapes)
Bump and roll
Bump and push leg
Bump, lock arms, slide over knee

Submission drills
Climb to high guard
Twist hips for armbar
Push elbow and sit-up to set up

Rolling
4 x 3 mins


Diet:
Eating a bit extra this week. Recover, Grow, Energy (in the guise if crisps, chocolate and cake)

[Mellor]

Thursday - Day 3

Warmup
Foam rolling
Mobility drills
Lots of shoulder and scrap stuff. Hurt my shoulder blade at BJJ yesterday, took a pretty hard slam while trying to get a bit fancy.

Squats
65kg x 5
82.5kg x 5
100kg x 5
115kg x 5
137.5kg x 3
100kg x 8

Bench Press
42.5kg x 5
55kg x 5
65kg x 5
75kg x 5
85kg x 3
65kg x 8

Bent Over Row
32.5kg x 5
40kg x 5
50kg x 5
57.5kg x 5
65kg x 3
50kg x 8

Bench was supposed to be 87.5kg, messed up my numbers. It's prob a good thing though. Slow progression is better.

[Mellor]

SAT - BJJ - 90 mins

Warm-up
Jogging, leg raises, press ups etc

Drills
Half guard pass to mount
Taking the back from mount
Armbar from mount, breaking grip, switching to inverted triangle

Rolling
3 x 3 mins
Some nice armbar triangle flows here.
And another that I was really happy with from Americana. He tried to bump and roll and I rolled twice to keep the arm and lock it up.

From a negitive point of view, I ended up making a similar error that I made in the comp. armbar from guard on my bad side. So gonna drill that before class next week.

[Mellor]

Tues - Weights

Warmup
Foam rolling
Mobility drills

Squats
70kg x 5
85kg x 5
100kg x 5
120kg x 5
137.5kg x 5

Bench Press
45kg x 5
55kg x 5
65kg x 5
75kg x 5
85kg x 5

Bent Over Row
32.5kg x 5
40kg x 5
50kg x 5
57.5kg x 5
65kg x 5

Everything felt solid tonight

[Mellor]

Wed - BJJ - 90 mins

Warm-up
Rolls, hip escapes,jump guard sit ups etc

drills
Twist hips for armbar
Push elbow and sit-up to set up
Trap arm, situp, sweep hips
Sit up, grab leg, sweep

Rolling
5 x 3 mins

I was 75.1 kg after training. Pretty happy with that. Should be smooth enough to the 73kg division. I'll add some cardio as needed. but need to nail the diet really.

[TomD]

From a negitive point of view, I ended up making a similar error that I made in the comp. armbar from guard on my bad side. So gonna drill that before class next week.

From guard, i only armbar with my good side. From top, both sides.

I was 75.1 kg after training. Pretty happy with that. Should be smooth enough to the 73kg division. I'll add some cardio as needed. but need to nail the diet really.

Another comp soon? Any videos of the last one?

I have Grapplepalooza soon, cant wait.

[Mellor]

From guard, i only armbar with my good side. From top, both sides.

I have a preferred side for the standard armbar from guard. That’s fine with me.
But in that match, a situation presented itself on the other side. He had his arm extended pinning my right wrist to the mat. It was a really standard armbar in 3 steps. If I had of slowed down I’d of seen that.
Instead, I sort of just threw it up without my opposite leg controlling his back/armpit – his elbow slip out easily and I didn’t have the triangle. Gonna spend a while drilling it tomorrow.

Another comp soon? Any videos of the last one?

I have Grapplepalooza soon, cant wait.

I think there's a video, just waiting for all videos on a disk.

Next comp is in two weeks. I've been reading the grappepalooza thread, sounds good.

[Mellor]

SAT - BJJ - 90 mins

Warm-up
Jogging, leg raises, press ups etc

Drills
Omaplata drills

Rolling
3 x 5 mins

[Mellor]

[QUOTE=Mellor;614135]Tues - Madcow 2

Squats
70kg x 5
87.5kg x 5
102.5kg x 5 x 2

Overhead Press
35kg x 5
42.5kg x 5
50kg x 5
57.5kg x 5

Deadlifts
87.5kg x 5
105kg x 5
122,5kg x 5
140kg x 5

[Mellor]

Thurs - Various

Warm-up
Foam rolling

Power Cleans
20kg x 8
30kg x 3
40kg x 3
50kg x 3
60kg x 3
65kg x 3
60kg x 3

Jack Knife Pull ups
x 17,15

Hanging Knee Raises
x 17, 20

Uneven Press-ups
15 x 2 (both sides)

[Mellor]

Fri - BJJ - 90 mins

Rolling
4 x 10 mins

Was supposed to be judo but we switched and went with some long rounds instead. I missed the first.
Some parts frustrating me, heading back up now for sat class to drill spider guard.

[Mellor]

BJJ - Saturday

Warm-up
3 rounds, in groups of 3 try to grab the other two guys on the
Collar
Shoulder
Feet

Move in/out on hips

Spider guard drills
Opponent stands, hook outside leg, grab hand through legs, sweep
Pull hand free, inside hook leg, make base and drive forward
From SG with combat base, leg lasso to hip, pull arm, sweep
Set up above sweep, opp. Stands, arm hook leg, leg over head for armbar, squeeze knees together
Set up armbar, opp. pulls elbow out, pendulum sweep

Rolling
3 x 5 mins

I've done nothing but SG for the past six months. leg Lassa is a variation of the foot on bicep where you loop your leg over there arm and put your foot in the armpit, effectively trappling the arm. It's give you great control and some great sweeps.

Back to some SG stuff. Using the leg lasso. Absolutely loved it. Sweeps were effortless. Even with the other guy sitting back and resisting.


EDIT
Went to the gym in the apartment building later with the GF. She wanted me to go through a simple routine with her that she can do along side yoga.
I ended up doing a bit of BW stuff at the same time. Mostly pretty light, but some progress made on handstand press-ups. Reps were decent but not perfect.
Also gave bench press gym a go. 100kg x 12 was easy. Was max weight. Machine weights are not in any way comparable to free weights.

Handstand Hold
90 seconds

Handstand press-ups
BW x 3

[Mellor]

Tuesday - Day 3

Warmup
none...which was fucking stupid

Squats
70kg x 5
85kg x 5
102.5kg x 5
120kg x 5
140kg x 3
102.5kg x 8

Floor Press
45kg x 5
55kg x 5
65kg x 5

Bent Over Row
30kg x 5
40kg x 5
50kg x 5

Bench Press
75kg x 5
87.5kg x 2

That was awful. Skipping a warm up was stupid - but thought I was ok. Nope.
Squats were fine. Went downhill after that. Somebody was using the bench so I warmed up with floor presses, then warmed up with rows, then came back to close out bench presses. Bad idea. Wasn't tight at all. I'm convinced the bench and bar in this gym are a major factor. Bar fucks up grip, and soft bench fucks up back position.

Gave up on rows, fucking bench has me pissed off.

[Mellor]

BJJ - Saturday

Warm-up
Usual rolls, hip escapes etc
Bermibola drill

Spider guard drills
Defending the double under pass with SG.
Regaining SG after getting rolled. Leg lasso stuff.

Loving spider guard right now.

Rolling
4 x 3 mins

Alternating defending and attacking SG

[Mellor]

[QUOTE=Mellor;627566]BJJ Comp - Saturday

I entered 79kg again. 73 wasn't happening this time. Was there early and they looked to be behind schedule on my mat. So I hung about watching one if the younger guys get to the final.
Next thing I hear was them calling out my name on the PA, I'm up. I hadn't weighed in, I hadn't warmed up. My belt wasn't even on.

79kg Gi
I just ran over and jumped straight on to the mat. Started off ok. Fought for grips standing up a bit. Then the guy dropped for a single leg and we wanted to the mat. He didn't have much control on me and I regained guard pretty quick. Got a grip on the cuffs and went to spider guard. He sat into base and I went for the leg lasso. Except I did it the wrong side and couldn't sweep. From the he passed my legs, I so regained but was never controlling with SG. He passed again and mounted when I lost a grip. Gi choked from mount.

Pretty annoyed at my mistake as I had drilled it a lot. And it could of changed the whole match.

79kg NoGi
My no-gi match was also a loss. No obvious mistakes, just couldn't put wrestle the bigger stronger guy. Almost got the leg underhook to omoplata, but he slipped out. We wrestled for a bit, I was semi on the bottom. Eventually he mounted me and got an armbar.


Was annoyed at my mistake in the gi, but felt nogi was just a better guy. At least I won't make the leg lasso mistake again. That's prob it until next year, so gonna get to 73kg over a few months. I should be more competitive there, I’m giving up 4kg at times to the guys in my division. I had a look at the 73 division, and the size difference was noticeable.

[Mellor]

Tues - Weights

Warmup
Foam rolling
Mobility drills

Squats
70kg x 5
87.5kg x 5
105kg x 5
122.5kg x 5
140kg x 5

Bench Press
45kg x 5
55kg x 5
65kg x 5
75kg x 5
85kg x 5

Bent Over Row
32.5kg x 5
40kg x 5
50kg x 5
57.5kg x 5
65kg x 5

Repeat the weights on Bench and row. But feeling good.

[TomD]

Even a loss counts towards your experience, and probably moreso than a win. Keep drilling the SG, especially against the better guys in your gym, and you'll get better at responding to what your opponent does.

[Mellor]

Even a loss counts towards your experience, and probably moreso than a win. Keep drilling the SG, especially against the better guys in your gym, and you'll get better at responding to what your opponent does.

I don't mind the loss on really, as you said I'll learn something. I still might have lost but that's not the point. IM ONLY DOING IT 5 months, not expecting to dominate. But the mistake bugged the shit out of me, I have no excuse there. I drilled lots of SG that week.

I'm getting pretty happy with SG, I think it allows me to get the most out of my power.

[TomD]

I think it allows me to get the most out of my power.

There's a lot wrong with this sentence, but you won't realise it for another year or two. Forget about power, it's all about movement. SG will you keep your opponents weight off you, keeps him unbalanced and creates space for your hips to move.

I use butterfly, X and deep half for the same reasons...and i roll with some fucking monsters. Another lads in the gym uses DLR for the same effect.

[Mellor]

There's a lot wrong with this sentence, but you won't realise it for another year or two. Forget about power, it's all about movement. SG will you keep your opponents weight off you, keeps him unbalanced and creates space for your hips to move.

I use butterfly, X and deep half for the same reasons...and i roll with some fucking monsters. Another lads in the gym uses DLR for the same effect.

I phrased it badly. I get that it's about movement, making angles etc. Or at least I'm starting to get it a bit better now. What I mean isbecause I'm not that tall I can get legs into place on elbows/hips easily. From here I can control guys easily, so it feels powerful. I'm not trying to brute force them, but I fell I get the most out of any strength advantage I have if I secure a good SG. I feel SG suits my build better than other guards. But maybe I just haven't put the time in yet.

One of the blues I roll with has a really solid DLR. really keeps you off balance.

Missed my Saturday roll cos I was off doing a skydive. Can't wait to get back to it.

[Mellor]

[QUOTE=Mellor;623822][QUOTE=Mellor;614135]Tues - Madcow 2

Squats
70kg x 5
87.5kg x 5
105kg x 5

Overhead Press
35kg x 5
42.5kg x 5
50kg x 5
57.5kg x 5

Deadlifts
90kg x 5
107.5kg x 5
125kg x 5
142.6kg x 5

Pressing still sucks.
Grip was failing of the deadlift. Had to pause for 1 sec to reset on top set. Sore forearm from Bjj isnt helping. But legs feel great will work up to 150+kg if I sort grip

[Mellor]

Tuesday - Day 3

Warmup
Mobility stuff

Squats
skipped

Bench Press
42.5kg x 5
52.5kg x 5
65kg x 5
75kg x 5
87.5kg x 3

Bent Over Row
32.5kg x 5
40kg x 5
50kg x 5
57.5kg x 5
67.5kg x 5

Was fed up waiting on a squat rack so skipped it. Right decision as I would of only rushed ahead and missed reps.
Also attempted a handstand hold on Monday. Got to 2 mins, judt about. Was def more stable but last 15 I got the shakes. Benchmark hit, on to half handstand push ups.

[Mellor]

Wed - MMA

Muay thai - 60mins
Warm-up
Press-ups, pylo-lunges, tuck jumps, partner drills, etc

Stretching - Hip and thoracic stuff. Splits.

Kicks
Fr.Push, Roundhouse
Side Kick
Fr.Push, Spin Back Kick
Hook kick, roundhouse - Leg stays in the air
Spin Hook Kick, to pad
Double roundhouse, to pads
Axe kick, Spin Hook kick, to pads

BJJ - 90 mins

Warm-up
Forward/Backward rolls, etc

Drills
Regain guard from Side.C
Side.C - HG - Guard
Side.C to Back

Submissions
Side.C ro guard - Straight armlock

Rolling
4 x 4 mins

Rolling went well. In control, attacking with a plan, good flow.
Then rolld with one of the blue belts, he let me attack and stay on him as he defended. Finished with one of the better white belts. he was without a Gi so didn't get much going.

[Mellor]

Sat - BJJ - 90 mins

Warm-up
Jogging, bridging, rolling etc

Drills
Armbar drills
Side control escapes

Rolling
3 x 4 mins

Stand up
Did a little bit of practise on the bag. Got a few pointers.but this was mainly about a few rounds sparring.

[b]3 minute rounds x 4[\b]

[Mellor]

Tues - Weights

Warmup
Foam rolling
Mobility drills

Squats
70kg x 5
87.5kg x 5
105kg x 5
122.5kg x 5
Decided to cut out 140kg, something was off

Bench Press
45kg x 5
55kg x 5
65kg x 5
77.5kg x 5
87.5kg x 5

Barely. Arse lifting to grind a finish.

Bent Over Row
32.5kg x 5
42.5kg x 5
50kg x 5
60kg x 5
67.5kg x 5

[Mellor]

Weds - BJJ - 90 mins

Warm-up
Forward/Backward rolls, etc

Drills
Side.C to Back
Side.C to Side.C

Submissions
Side.C ro guard - Straight armlock

Rolling
4 x 3 mins

Smashed by a blue first of all, then rolled very well with others, changing positions, flowing. A day were most things came together.
I pulled off a helicopter armbar, first time trying one. It wasn't flawless or anything, but everything was there.
This is a move I seen 6 months ago and thought it was leagues away. I seen a step by step last week and realised I can do that, its just positioning.

[Mellor]

Weds - Judo - 60 mins

Warm-up
Forward/Backward rolls, etc

Drills
Establishing Grips
Minor hip throw
Hip, evade, neck/armpit

Randori
3 mins

Only time for a single 1-on-1 before I had to run.

[Mellor]

Sats - Judo - 60 mins

Warm-up
Forward/Backward rolls, etc

Drills
Establishing Grips
Minor hip throw
Hip, evade, neck/armpit

Randori
3 mins

Only time for a single 1-on-1 before I had to run.

[Mellor]

Tues - Madcow 2

Squats
70kg x 5
85kg x 5
105kg x 5

Overhead Press
35kg x 5
42.5kg x 5
50kg x 5
57.5kg x 3

Ugh!
Rush rush rush equals shut lifts

Deadlifts
92.5kg x 5
107.5kg x 5
127.5kg x 5
145kg x 0
145kg x 5

145kg just stalled about 1" off the ground. I was disgusted.
Started unloading the bar. Had the 2.5kg plates off, "fuck this, I have this"
Plates back on and made sure my form was down.
The 5th rep was tough. Turned bright red. But very satisfying after almost walking away.

[Mellor]

[QUOTE=Mellor;635578]Wed - MMA

Muay thai - 60mins
Warm-up
Press-ups, pylo-lunges, tuck jumps, partner drills, etc

Stretching - Hip and thoracic stuff. Splits.

Combos
Straight right, left hook, right elbow, knee,
Straight right, left hook, right elbow, grab/step, double roundhouse
Straight right, left hook, right elbow, knee, push, double roundhouse
Jab, Straight right, left hook, right elbow, knee, push, double roundhouse, high kick

Kicks
1 min of kicks, switching every 10

BJJ - 90 mins

Warm-up
Forward/Backward rolls, etc

Drills
Pulling Side.C
Passing Side.C
Side.C sweep


Submissions
Side.C Sweep to armlock

Rolling
3 x 4 mins

[Mellor]

Sunday - Various

Warm-up
Loads of lower body dynamic stretching (also did this yesterday morning)
Knee Raises
Front leg raises
Rear leg raises
Quad kicks
Side leg raises
Outside-inside knee raises
Crescent kicks
...all were done 3x12

Going top try and do this as often as possible. Need moar flexibility for kick boxing. Will help everything though

Power Cleans
20kg x 15 snatch progression
30kg x 3
40kg x 3
50kg x 3
60kg x 3
65kg x 3
67.5kg x 3
70kg x 1 +jerked 70kg

Cleans were good. Hopefully get 2 or 3 clean sessions by xmas and finally clean body weight. BW overhead also possible.

Left it as that. Was going to do rowing or conditioning but had already been over an hour.

[Mellor]

Tuesday - Day 3

I did some isometric stretches last night. Tough but helping flexibility.
Trying to keep doing 15 minutes of dynamics each morning.

Warmup
Some quick mobility drills

Squats
60kg x 5
87.5kg x 5
105kg x 5
122.5kg x 5
142.5kg x 3
105kg x 8

Bench Press
45kg x 5
55kg x 5
67.5kg x 5
80kg x 5
90kg x 3
67.5kg x 8

Bent Over Row
[u]skipped[/i]

Wanted to avoid rowing this week. I aggravated something in my shoulder (front delt I think). I can't fully reach my hand behind my back and up. It's not sore but the ROM us severely restricted.

[Mellor]

Wed - MMA

Muay thai - 60mins
Warm-up
Press-ups, pylo-lunges, tuck jumps, partner drills, etc

Stretching - Hip and thoracic stuff. Splits.

Combos
Straight right, left hook, straight right
...4 or 5 variations revolving around punch, hook, punch. With blocks, swipe etc to open with.

BJJ - 90 mins

Warm-up
Forward/Backward rolls, etc

Drills
Back mount drills, hooks in etc
Butterfly to back mount,
Butterfly to bump - side control
Butterfly to bump - SC to back mount


Submissions
Lapel choke from back
Loop choke from butterfly


Rolling
4 x 4 mins
Really starting to flow between moves now. My guard feels stronger all the time. I'm getting used to attacking from two angles, X-choke inside the guard while setting up a sweep as backup etc



But the overall massive highlight of the day was that Hector Lombard was in the gym. He's back in Oz getting ready for his UFC fight next weekend, and he's doing a bit of training in our gym. He happy to chat and joke with us while i get ready. He's absolutely massive.

[Mellor]

Sat - BJJ - 90 mins

Warm-up
Jogging, bridging, rolling etc

Drills
Passing spider guard

Rolling
4 x 4 mins

Dynamic Stretching - 30mins
Flexibility is very much improved. Kicking higher, open hips more etc

Stand up 30 mins
A bit of shadow boxing,
Then
[b]3 minute rounds x 4[\b]
2 boxing, 2 kicks

[Mellor]

Tues - Weights

Warmup
Foam rolling
Mobility drills

Squats
70kg x 5
90kg x 5
107.5kg x 5
125kg x 5
142.5kg x 5

Bench Press
45kg x 5
57.5kg x 5
67.5kg x 5
80kg x 5
90kg x 3

Lefts rows again. Shoulder is off. Might need physio

Barely. Arse lifting to grind a finish.

Bent Over Row
32.5kg x 5
42.5kg x 5
50kg x 5
60kg x 5
67.5kg x 5[/QUOTE]

[Mellor]

Wed - MMA

Muay thai - 60mins
Warm-up
Press-ups, pylo-lunges, tuck jumps, partner drills, etc

100 press ups

Stretching - Hip and thoracic stuff. Splits.

Combos
Evade kicks, cross, hook,
Evade kicks, cross, hook, roundhouse etc

Light kick checking


BJJ - 90 mins

Warm-up
Jump guard, travel around, standing, seat

Drills
Back mount drills, hooks in etc
Butterfly to back mount,



Rolling
5 x 3 mins
Rolling was poor today. Didn't attack well. Felt slow.

[Mellor]

Say - BJJ - 2hrs

Warm-up
Jogging, bridging, rolling,
Triangle, armbar drills

One of the lads was grading today, he asked me to be his partner. So I spent two hours being put through judo throws, joint locks, sweeps, wrestling takedowns, and so on. Pretty sore now, but it was good to see it the steps in the grading. I'll hopefully aim for my own next year.

[Mellor]

Tues - Madcow 2

Squats
70kg x 5
87.5kg x 5
105kg x 5

Overhead Press
35kg x 5
42.5kg x 5
50kg x 5
57.5kg x 4 or 5

Deadlifts
90kg x 5
110kg x 5
130kg x 5
147.5kg x 3

Grip wears going after 3rd, tried to reset and lost it.
Should of warmed up better today.

[Mellor]

Finally back to training.
Although, I forgot to log my last BJJ session on the 22nd the break wasn't as long as it looks.

Thurs AM - Stretching
30 mins of dynamic stretching. Kicks, raises, etc

Thurs PM - Wrestling 75 mins
Warm-up: Stretching, cartwheels, bridges, rolls

Sparring: Around 6 x 5min rounds
A lot involved getting smashed by a massive russian old guy who only speed is full steam.
Mixing it with the wrestlers was different, stylistically they attack and defend differently. The guard is a much weaker position.

[Mellor]

[QUOTE=Mellor;654330]

Fri AM - Weights
Some 1RMs to close out the year

Warm up
Foam rolling, hip stretches, scap work (4 exercises)

Squats
20kg x 5
60kg x 3
100kg x 2
120kg x 1
140kg x 1
150kg x 1

Bench
20kg x 5
40kg x 3
60kg x 2
80kg x 1
90kg x 1
95kg x 1

I had wanted have a shot at a 155kg squat, which is double body weight. But 150kg was slow, and if I'm honest a little high. I lost focus a bit, forgot my cues. It's been a while since I've tried max efforts.
95kg bench was fine but I knew I didn't have 100kg thus time.
Disappointed I didn't hit 2xBW (maybe I could with a belt) or repeat 100kg. But on the other hand, I've dropped my lifting from 3-4 days a week to 1-2 days. Plus I'm lighter now too, so there might be some relative increases in terms of body weight.

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

Throws:
Each throw 10 times each side them switch with partner
Ogoshi/Hip Throw
Seoi Nage/Shoulder Throw
Koshi Garuma/Neck Wheel
Drop Seoi Nage/Drop Shoulder Throw
Osoto Gari/Major Outer Reap

Rolling
10 mins continuous

I did a bit of theory during the break. Broke down 3 of the throws into steps. Found my weak points. This was first time at putting it into practice. The other two were a variations on the 3 I broke down. I felt it really came together. Good start to the year.