4 years and counting...

[Mellor]

Week 18, Day 2: Tues
Session 79 - Grappling

Warm-up
Shadow boxing,
Stretching

Takedowns
Lots of TD rounds. Stuff like;
Looking for the TDs verses a guy striking with 16oz gloves.
4mins, fresh opponent every minute

Swap roles, defend with strikes verses fresh opponents for 4 mins

Start on you back looking for the sub verses a guy going to town with strikes.

Week 18, Day 3: Weds
Session 80 - Grappling

Warm-up
Shadow boxing,
Stretching

Takedowns
Similar to yesterday. Starker vrs grappler. Fresh opponents.
Starting in clinch position

Spent a while last night on youtube looking at Sambo fighters. Pulled off a few rolling kneebars after watch then repeatedly.
https://www.youtube.com/watch?v=eS6VD77JGmo

Might try to get some training videos posted soon.
Also, today marks 4 months a d 1 day since I started training. I think 80 sessions is good going in that time.

[Mellor]

Week 18, Day 4: Thurs
Session 81 - Sparring

Warm-up
Shadow boxing
Press ups, situps, mountain climbers

Sparring
Rounds and rounds upping the intensity.
Clinch work, etc


That was an awful session. Totally different from monday, feel like I regressed about a month. Need to extra work here. 4 weeks to go. Shit.



Later:
Handstand Push-ups
BW x 6/4/7


All over the place. Was supposed to be 7/6/x, but I had the rep there but lost balance on the first, form collapsed on the 2nd. I went for token 3rd set expecting 4 or 5 and banged out my 7 reps. This progression is slow but pretty effective.

[Mellor]

Took Friday off. Made up 5th session on sat.

Mobility - Friday night
Voodoo flossing left hamstring at the hip

Week 18, Day 5: Sat
Session 82 - Wrestling

Drills
Knee slice
Leg drag
Snap down
Duck under

Rounds
3 rounds Greco Roman
3 rounds Freestyle

Followed by:
20 minute continuous BJJ roll

[Mellor]

Week 19, Day 1: Mon
Session 83 - Sparring

Warm-up
Punches/Kicks/Checks

Sparring
Rounds and rounds upping the intensity.

A good day, moving better, but not checking enough kicks

[Mellor]

Week 19, Monday Night
Session 84 - BJJ

90 min session with a BJJ instructor. Veteran black belt, world champ.

Basically drilled some armbars, triangle, side control.
Nothing new for me, but maybe some refinement of existing knowledge

Week 19, Day 2: Tues
Session 85 - Grappling

Warm-up
Shadow boxing,
Stretching

Takedowns
Usual grappler (no strikes) tries to TD a striker, 2 x 2min rounds, switch, then 1 x 3 min round

Was landed a couple of TDs per round. Stuffed most of them when I was the striker.
Should open up more opportunities when I can strike plus grapple.

Swap roles, defend with strikes verses fresh opponents for 4 mins

Groundwork
Starting in guard, sweep or sub when opponent is trying to punch the shit out of you.


Approaching 100 sessions now, i'd like to reach it before the end of week 20.

[Mellor]

Week 19, Day 3: Weds AM
Session 86 - MMA

Warm-up
Shadow boxing,
Stretching

MMA
Situational sparring, full contact

3 mins in, with opponent changing every minute.

I went with the bigger guys today, all fighting 1 or 2 weight classes above. Wrestling was tougher in that regard.


Weds Lunchtime
Session 87

Did a bit of running around the 1.1km loop in the park. Stopping at the fitness stations for pull-ups/stretch/rest

550m run
7 pull ups

1100m run. Time: 4 mins
8 pull ups

Mobility
Monkey bars to hamstrings ... found the awkward rather than effective

8 pull-ups

550m run

[Mellor]

Week 19, Day 4: Thurs
Session 88 - Sparring

Warm-up
Shadow boxing
Press ups, situps, mountain climbers

Sparring
7 or 8 rounds.
Stringing bits together, then getting feet tied up

Week 19, Day 5: Thurs
Session 89 - conditioning
Ten Rounds. Straight forward


After training two fighters came in to us.
Filthy Ruchie Walsh from the ultimate fighter australia v canada.
And Alex Chambers who's gonna be on next season's TUF for the 115lb belt.

[Mellor]

Had friends over for a house warming on saturday and then sunday was a write off too. Manages a few HSPUs befroe bed, thats about it.


Handstand push-ups
BW x 7/7/6

Week 20, Day 1: Mon
Session 90 - Sparring

Warm-up
Punches/Kicks/Checks

Sparring
40 mins of 2/3 min rounds.


Afterwards, Mark Hunt called in to see use. Absolute legend. Funny guy too, just says it like it is.

[Mellor]

Week 20, Day 1: Mon afternoo
Session 91 - Strength an mobility

Pull-ups
BW x 8/8/8

Mobility
Hamstring wrap
Adductor rolling
Super frog w/ small kettlebell

[coillcam]

Hunt is a tank of a man. Has the build of a Rugby prop. Was he doing any coaching or just visiting.

[Mellor]

Hunt is a tank of a man. Has the build of a Rugby prop. Was he doing any coaching or just visiting.

Nothing on kickboxing technique or anything. But lots of advice on how to get ready in the hours before a fight. How he deals with the build up, etc.
Try not to overthink everything.

When asked about his gameplan for fights, he's reply was;
"I just try knock his head off"

His fight with Bigfoot was a war. He's fighting Roy Nelson next. Serious knock out power in the octagon for that one.

[coillcam]

Nothing on kickboxing technique or anything. But lots of advice on how to get ready in the hours before a fight. How he deals with the build up, etc.
Try not to overthink everything.

When asked about his gameplan for fights, he's reply was;
"I just try knock his head off"

His fight with Bigfoot was a war. He's fighting Roy Nelson next. Serious knock out power in the octagon for that one.

I went back to look at the Bigfoot fight and he is some slugger for sure. Does he ever submit anyone or is his game all about stand up and power? Hard to believe such a heavy guy is/was a kickboxer. He's pretty elusive for a heavy guy too.

[Mellor]

Mobility
Hamstring wrap
Adductor rolling
Super frog w/ small kettlebell

Mobility last night was pretty aggressive, so feeling it today. But hopefully it's paying off.

Week 20, Day 2: Weds AM
Session 92 - MMA

Warm-up
Shadow boxing,
Stretching

MMA- Sparring, full contact
5 x 3 min rounds, 1 min rest, new opponent every round

Very happy with how that went. I had already been the "opponent" 3 or so times by my turn so we weren't fully fresh. But felt I moved better despite being the guy working.
I did a few extra rounds at the end.

Total: 10 Rounds

[Mellor]

I went back to look at the Bigfoot fight and he is some slugger for sure. Does he ever submit anyone or is his game all about stand up and power? Hard to believe such a heavy guy is/was a kickboxer. He's pretty elusive for a heavy guy too.

Yeah, he certainly wasn't blessed with a natural HW kickboxers build. He prob give away considerable height and reach in every fight. He's no submissions wins, but he has worked on grappling a lot recently, from a defensive point of view.
When he first crossed over from K1 to MMA he has a nice run of wins then a bad streak of losses. Most of these were sub losses - bare in mind this was against the top HWs in the world at the time like Overeem, Barnett, and Fedor. But he's show that he's worked on it by forcing guys who all have a grappling advantage, like JDS, Bigfoot and Struve, to stand and bang - which gives us spectacles like the Bigfoot fight, and photos like this;

SPOILER

Here's the link as its huge.

http://www.jhedgesphoto.com/blog/wp-content/uploads/2013/03/Hunt-v-Struve-SEQ-2.jpg

[Mellor]

Week 20, Day 3: Weds AM
Session 93 - MMA

Warm-up
Shadow boxing,
Stretching

MMA- Sparring, full contact
5 x 3 min rounds, 1 min rest, new opponent every round

https://www.youtube.com/watch?v=FsDAb0ZU_Dc

Rolled my ankle yesterday so today movement was slugish, as a result I copped a few square in the nose. Did better towards the end. Just gonna strap the shit out of it tomorrow, i'll recover next week

[Mellor]

Week 20, Day 4: Thurs
Session 94 - Sparring

Warm-up
Shadow boxing
Press ups, situps, mountain climbers

Leg Kicks
Some light drills on setting up kicks, turn hips over etc.

Sparring
Got in 4 or 5 heavy rounds.
In the first, I was getting tagged a bit by the best striker on the team, but I kept a tight guard and they weren't doing much. Tried to get the timing right and slipped a punch and landed a left hook flush. He was visibly shaky after it. It's a punch I worked on a bit and it finds home a lot. Got in another round with him and then jump in with the assistant coach. He massive and a animal, this was about getting hit and driving froward.

Got caught pretty hard in the ribs with a kick that dropped me. It's still sore two hours later, hopefully it goes away later.

[Mellor]

Week 20, Day 4: Thurs night
Session 95

Was supposed to be a wrestling session but ribs were killing me when I twisted.
Just went to weights room for some token lifting.

Squats
20kg x 5

At this point I rethink putting anything heavier on my back.

Press
20kg x 5
40kg x 5
50kg x 5

50kg was sluggish. Did hurt my tub but I felt weak in the core.
Maybe some pulling then.

Pull-ups
BW x 9/8/7

Regaining previous ability with these fast. Looking forward to getting back into a solid lifting schedule.

[Mellor]

Week 20, Day 5: Fri
Session 96 - conditioning
9 Rounds.

Rib was pretty sore at the start, got better as I loosened up a bit



100 sessions in 20 weeks is slipping away.
Double session planned for the morning, so we might get lucky - long weekend afterall

[Mellor]

Week 20, Day 6: Sat
Session 97 - Wrestling

Drills
Shoot
Gutwrench
Back escape (sitting)

Sparring
3 rounds Greco
2 rounds freestyle

Freestyle went well. Flowing and stringing attacks together

[Mellor]

Was going to get 3 more sessions over the long week to take it to an even 100 session/20 weeks
But weather rules out any chance I had of getting a run done.

Week 21, Day 1: Mon night
Session 98 - Sparring

High intensity warm up, followed by

Sparring rounds


Ribs still goosed. Ugh


Week 21, Day 2: Tues
Session 99 - MMA

Shadow boxing to warm up.
Followed by drilling some positions



Edit:
Went for a remedial massage last night. Feels it helped my back loosen up.
Ribs were sore this morning so decided to rest up. With 10 days to go I can't see how they won't be a factor.

[Mellor]

I'm going to start logging my weight as I start the cut to fightweight.
I need to be 70.3kg in 9 days time, currently 4-5 kg over .
Reducing carbs from today, eliminating them from sunday. Glycogen+water from that should be 2kg ish.

Tuesday 11pm: 76.0kg
Weds 8am: 74.5kg ... 4.2kg to go

[Mellor]

I took weds morning off to rest up my ribs.

Weds evening - Mobility
Knee & Quad Mobility
Suprapatellar Smash - Lacrosse Ball
Voodoo Floss - Under/Over Knee
Couch stretch - 3 mins per side

Doing the couch against the wall, still pretty uncomfortable, but hopefully that's a product getting deeper rather than lack on improvement.


Week 21, Day 2: Thurs
Session 100 - Striking

Very light striking, mostly observing technical stuff


Thurs 8am
Current Weight: 74.6kg
To target: 4.3kg

Thurs PM
Handstand push-ups
BW x 8/7/6

[Mellor]

Week 21, Day 5: Fri
Session 101 - conditioning
8 Rounds.
Breaks reduced to 20 seconds at times

Afterwards I went for my annual dexa scan.
Everything moving in the right direction. The reference point kast year was probably me in my best condition, until lately.
I had prob skipped back a bit by January

[SatNav]

Never looked at this thread. Went to page one and see you started 4 yrs ago. wow. fair play some log!!! And also see you are just finishing what you set out to do. well done!

[Mellor]

Never looked at this thread. Went to page one and see you started 4 yrs ago. wow. fair play some log!!! And also see you are just finishing what you set out to do. well done!

Cheers Michelle,
Yeah, mad to think it's been four years.
Started out as a log where I tried to lose a bit if weight and get fitter. 76kg was a distant weight loss target.
Now I'm maintaining 76kg long term while losing fat and building muscle, slowly.

Along the way I've hit mini goals and targets. I've changed a lot and learned a lot. But these last few months have been huge. And next Saturday, getting into a cage for an MMA fight, is essentially the climax if the last 4 years.

[Mellor]

Week 21, Day 6: Sat
Session 102 - BJJ

Some stand up grappling in a Gi jacket
2 x 1 min rounds, 1 min rest, repeat

[Mellor]

Sunday 8am
Weight: 73.7kg
To target: 3.4kg

Lowest yet. On the morning I start water loading. 8 litres drank today, spent all day going to the bathroom.

[LuckyLloyd]

What weight division you fighting in on Saturday?

[Mellor]

What weight division you fighting in on Saturday?

Lightweight 70.3kg (155lbs).
I weigh in around 6-7pm Friday night, 24 hours before I fight.

Monday 5am
Weight: 73.4kg
To target: 3.1kg

[Mellor]

Week 22, FIGHT WEEK, Day 1: mon
Session 103 - MMA

Very light session in the cage. Movement, takedowns against the cage, etc

[FeetMagic]

Would you mind posting a sample of your daily diet? We're pretty even in weight & workout intensities so would be interesting to see.

[Mellor]

Would you mind posting a sample of your daily diet? We're pretty even in weight & workout intensities so would be interesting to see.

My true weight is about 75kg atm, so we're pretty close.

Note:Intensity was medium most sessions, but volume has been v.high - peaking at 8 or 9 sessions a week.
I didn't actively try to cut calories. I ate my normal maintenance amount for recovery and let volume cut weight slowly.

Typical day would be;
Breakfast: 2 Eggs and a sausage/egg and mushroom wrap - occasionally protein shake and a Danishafter very intense sessions
Snack: coffee and a protein bar, fruit, boiled eggs, cheese stick (not all of that, one of them)
Lunch: meat and veg, leftovers etc
Snack:a few nuts/seeds and a small yogurt
Dinner: Meat and veg, all sorts really. Salmon and cauliflower purée. Homemade curry. Had rice, potato, sweet potato occasionally based around training
Tea: cup of tea and some dark chocolate, or a fun size bar
I might have some sort of cheese, meat, yogurt snack in the evening too

That might look like a lot but portions for meals are small by typical standards. I don't try to feel full at dinner, but rather satisfied by good food and tea/chocolate/snack later.


(If you meant my diet thus week for the weight cut let me know as that's totally different and quite specific)

[FeetMagic]

Ya I'd be very interested in a sample of your diet this week when you get the chance.

Mine looks pretty much like this;
Meal 1: Glutamine, wheatgrass, handful blueberries, 400ml almond milk
Meal 2: 2 cans tuna, handful prawns, tomatoes, spinach
Meal 3: 3 eggs scrambled with 1/2 avocado
Meal 4: 1.5 or 2 chicken fillets with veg
Occasional snack: Rice cakes with almond butter/scoop of protein in yoghurt

I don't count calories or anything like that but just want to see if I can improve as I'm finding diet easy for the first time ever!

[Mellor]

Tuesday 5am
Weight: 72.8kg
To target: 2.5kg


Week 22, FIGHT WEEK, Day 2: Tue
Session 104 - MMA

Another gameplan session. I spent an hour helping people with some situational stuff.
Jens Pulver surprised us by dropping back in. He flew in from the states for the finale. We had a bit if a chat after and u asked him if he wanted to roll. He joked about for a second then took off his off hat and bit n pieces and said "Let's go".
Every one was finished and ended up circling around to watch. He absolutely got the better of me, always two steps ahead. But I like to the that I manged to string some decent escapes, and made him work for the submission. It's such a small thing, but the fact that a former UFC champ and MMA legend took gave me that time completely made my day.

I started my new job this week. Yesterday was induction, today was the first real day.
Here's my new work gym. (Dunno why it's upside down or how to correct it)

http://img.pixady.com/2014/06/976516_image.jpg

[Mellor]

Ya I'd be very interested in a sample of your diet this week when you get the chance.

Mine looks pretty much like this;
Meal 1: Glutamine, wheatgrass, handful blueberries, 400ml almond milk
Meal 2: 2 cans tuna, handful prawns, tomatoes, spinach
Meal 3: 3 eggs scrambled with 1/2 avocado
Meal 4: 1.5 or 2 chicken fillets with veg
Occasional snack: Rice cakes with almond butter/scoop of protein in yoghurt

I don't count calories or anything like that but just want to see if I can improve as I'm finding diet easy for the first time ever!

Looks pretty good. Make sure you get enough fat. Proteins are very lean so only the eggs/avo/almond butter are providing fat.

No sugar, keep carbs below 50g/day. Sodium is close to zero - which makes it really tough compared to keto. No baxon or cured meat. No tinned tuna. No salsa or dips. Nothing prepacked really. A lot of cheese is out. Can't have most of my usual flavours like franks, aioli, cottage cheese. These aren't high in sodium - but it's there.

Water loading too, which flushes out the sodium I have already.
Sunday 8 litres. Monday was 5L, today was 3.75L
2.5L and 1.25L planned tomorrow and Thursday. I've dropped 2kg so far. Cotton mouth is starting.

[FeetMagic]

Is the sodium abstinence just because your water loading? I add salt to every meal. Need to remember to take my fish oils alright. Thanks, was just looking for reassurance!

[Mellor]

Is the sodium abstinence just because your water loading? I add salt to every meal

Yeah, water loading will deplete sodium/electrolytes, without replacing them I won't hold on to any water and will be dehydrated.
Similar principle with very liw carbs, I want to deplete glycogen stores and which drops the water it holds on to.
After weigh-in I rehydrate properly, then after 2 hours load up on carbs and salts. Ideally I'll ge able to get back all the weight plus some.

[Mellor]

Week 22, FIGHT WEEK, Day 3: Weds
Session 105 - MMA

More game plan. More Jens Pulver coaching. I feel like I'm going on like a fanboy here. But fee privileged for the attention.
Spoke to the coach who will corner me. Until recently he trained both teams, so he seen both if use train. He rates my opponent very highly.
I've known from the start that I've got a tough match. I wanted it a challenge but I couldn't help the negative spiral today. Started questioning myself and effort I but in in the build up.
Tough week.

Wednesday 8am (post training, not much of a sweat on though)
Weight: 72.0kg
To target: 1.7kg

[LuckyLloyd]

You put in lots of effort and will be where you are on the day. What you can control between now and the fight is:

- the details of your weight prep, refeed post weight in, etc;
- taking on board any technical / strategy advice your coach may have to offer;
- cultivating a present and positive mindset for the fight itself and giving the best account of yourself on the day relative to your 'now ceiling', i.e. your best possible performance on the basis of where you are;

Your opponent's skill level, his training, etc are irrelevant. This is about being the best you can be on the day. He deserves respect because he's showing up to fight, but you can control your own performance, not his.

Not that I don't understand, I had the same doubts last November. But that fundamental question is your ticket: 'what is within your power now?' The rest can wait until the fight is in the books.

Chin up now, you've done brilliant to get to this point. Don't trip yourself up over silly thoughts.

[V for Vendetta]

You've been talking your opponent up since the moment you went on this show Mellor. Fuck that.

Just get in there and deliver the performance your training and dedication deserve. IF he knocks you out or submits you fine but make him beat you at your very best.

GL

[Mellor]

Week 22, FIGHT WEEK, Day 4: Thurs
Session 106 - MMA

Movement, conbis, rolling. Basically the blueprint for my pre-fight warm up.
Gassed out easily, but that's expected at this point of the cut.
Weight is coming off easily. I haven't needed to exert myself at all so far this week.

Thursday 8am (post training, not much of a sweat on though)
Weight: 71.2kg
To target: 0.9kg

Hopefully the last bit slides off easily. And I just need to wait it out.
Dreaming about the refeed at this point.

And I really appreciate the comments guys. Of course you are right.
The work is done, I just need to make sure I give an honest account of myself.
I can't do that by beating myself before U step into the cage

[Mellor]

Week 22, FIGHT WEEK, Day 5: Thurs Night
Session 107 - MMA

Last training session. Called into the club.
Stepping the double leg
Take the back from clinch
Defending the RNC


And we're done. It all comes to this. 5 months. Over 100 training sessions, plus the rest I didn't count.
Clearly, in the best shape of my life by a mile. I'm fitter, faster, leaner than ever, and this Saturday night, in front of thousands of people, I'm going to break my opponent.

[Mellor]

Week 22, FIGHT WEEK - Friday : The Weigh-In

I woke up Friday morning weighing 71.0kg. Would of rathered it was lower but it's about right.
Went up to the gym at lunch and checked, still 71 even after a few toilet breaks. Different scales, what can you do.
Hit the steamroom. 10 mins in. Get out for 5 mins, dry off. Back in for 10 mins.
Hit the scales and I was 70.4kg. Perfect.
Core temp is still up, I'll keep burning off water. Half a few spoon file of coconut oil and crunch some ice cubes at my desk.

I get no work done as I stare at the clock for the rest of the day.

I'm at the weigh in now. Just waiting my turn. I think I'm 1-200g under. But I can't risk cracking open the water yet. Dying to.


THE WEIGH-IN
TIme ticked by slowly, I was dying for the water in my bag. Eventually called up to weigh in.
69.9kg - make weight easy

The scales look to be running light for everyone. Prob closer to 70.3 in reality.

I got stuck into the rehydrate straight away. Dioralyte, homemade rehydration solution, water and glycerine mix. Rotating between them all. Drank 3.1 litres in 2.5 hours without going to the toilet.
After that I hand a grill chicken kebab and chips, and club orange. Reload time.
A few other supplements to help nutritional uptake. Stomach us working hard right now, so I'm going to bed.

[colm_leche]

Enjoy your fight.

[FeetMagic]

That's gas, never really thought about the prep fighters had to put in in the days leading up to fight. Fair play to ya and best of luck!

[Lurker23]

Best of luck Mellor. You've put in so many hours that it's second nature at this stage. No doubt your dedication will pay off.

Now go break him up

[Mellor]

Lost a close decision. Beating myself up today over it the little things. But proud of the performance.
I'll try post a video soon.

[Mellor]

Enjoying my rest. Will prob try to train tomorrow.

The Fight
By lunch Saturday my weight was back to 74.5kg. Almost 5kg swing down and back.
Felt good, rested, fed. And headed out to the arena fur 5pm.
I was pretty calm, doctor said my blood pressure was lowest he'd seen all night (118/70). I had a whole until my fight is after sine snacks I went to a corner and stuck my headphones in and shit my eyes. The fights ticked passed, so I get my hands wrapped. And start stretching. 2 fights to go I start warming up.

Two quick fights and I'm up.
I made my way out through the doors, entrance music, lights come on. Luckily a wave of calmness comes over me. Signed if my refs and in in the cage.
I can't see the crowd, sounds are distant. Regs calls me to the centre, touch gloves and FIGHT!
I take a right hook in an early exchange. Not letting that happen again. I land a right cross and shoot under for the take diw.
After that it's a bit of a blur. Even the rounds blur together.
Fight details I can remember;
He took my back, I escaped, went for a kneebar, another take down.
I bust his nose open. He mounted me, I escaped and sweep him to reverse mount. Attempted at armbar, get stacked.
I shoot the takedown, he tried a guillotine but I pass quickly and von flue choke from side. I really should have finished that bit he tied me up and bell rang (I think).
I landed a slam in there somewhere.

In all, I dominated the takedowns, but the ground was very much a constant scramble. The fact he land a few strikes will I ecmsvsped mount and back positions prob won those rounds.
29-28. Quite annoyed that didn't finish my attempts. But on the other hand, the plan was to take his striking out if the fight, absolutely did that. My takedowns were spot on. An awful lot of oeopke cane up and told me it was the fight if the night, technical battle etc.

[Mellor]

Weds
Lunchtime gym session

Power Cleans

20kg x 5
4kg x 3
50kg x 3
60kg x 3
70kg x 2

70kg was sloppy. Need some time spent drill technique here.

Pull-ups bar and rings
BW x 8 x 3

Skin the cat
- some shoulder work on rings

Incline Bench Press
50kg x 8/10

[LuckyLloyd]

Well buddy, you worked hard for a long time and it looks like you went out there and left your best in the cage. Congratulations.

There's half a year left - plans? Have you even thought about that yet?

[Mellor]

Not sure. Keep training.
Lift weights again. Get a solid routine going. Prob linear 5x5, (531 deadlift maybe), then maybe greyskull.
Hit PRs in the big 4. Clean bodyweight. Earn my bluebelt.
More grappling comps. More striking.

And we'll see from there.

[Mellor]

Some pics

[Mellor]

Back to training. Rest over

Rough plan.
2+ weight sessions at lunch
2-4 Wrestling/Bjj/Muay Thai per week
1 Gymnastics/bodyweight or conditioning where I can fit it.

Might look optimistic on paper. But the new job is making is really easy to get the sessions in.

Tuesday - Workout A

Warm up:
Shoulder dislocates
Brush handle SSDL

Deadlifts
20kg x 8
60kg x 8
100kg x 8
[i]*mixed grip*[/u]
120kg x 8

String throughout, position felt good, hips improved in the time away from the barbell.
Only realised afterwards how ambitious I was with the top set. Happy with that.

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

Plenty left in the tank on that top set.

Pendlay Rows
40kg x 8
60kg x 8

Grind to finish. Miscalc'd working off 5rm sets.

[B]Lateral Raise, Rear Delt Raise - superset[b]
7.5kg x 2 x 8
7.5kg x 2 x 8


Tricep Pushdowns
3 x 12
Cable machine, increasing the load

[Mellor]

Tuesday - Workout A

Warm up:
Foam rolling
Glute stretch

Squats
20kg x 8
60kg x 8
80kg x 8
100kg x 8

Depth was easy to hit.
Last two reps of 100kg were taxing on the core but never a doubt. 110kg is there.

Press
20kg x 8
40kg x 8
45kg x 8
50kg x 5

Disappointed to have dropped back so much here. Volume time.

Pull ups
BW x 8/8/6

Felt really good here, strange after poor showing with press.
Rest was short so dropped reps.

Snatch grip shrugs
50kg x 5
55kg x 2 x 5

Curls
25kg x 12
27.5kg x 12
30kg x 12

Never really bothered with curls, maybe give them a run out.

[ianmc38]

Some pics

Some great shots there Bren. Congrats on making it so far and putting in a good performance. Onwards and upwards!

[Mellor]

Some great shots there Bren. Congrats on making it so far and putting in a good performance. Onwards and upwards!

Cheers Ian,
I was quite disappointed with the loss initially, but since then it's sunk in what I actually did.
I'm determined to fight again, maybe November.

[Mellor]

monday - Workout A

Deadlifts
20kg x 8
60kg x 8
100kg x 8
[i]*mixed grip*[/u]
125kg x 8

Feels like I'm on fire by reps 7 and 8. He reps are all there, prob good for a bit more. But don't want to push the limit with high-ish DLs

Bench Press
20kg x 8
40kg x 8
60kg x 8
75kg x 9

Slightly heavier than body weight.
Hit 72.5kg x 12 last year, not a massive difference considering the break from lifting.

Pendlay Rows
40kg x 8
50kg x 8
55kg x 8
60kg x 8

Row, row, row...

Lateral Raise, Rear Delt Raise - superset
7.5kg x 2 x 8
7.5kg x 2 x 8

Tricep Pushdowns
3 x 12
Cable machine, increasing the load

[Mellor]

Weds AM
MMA

Warm-up
Shadow boxing,
Stretching

MMA
A few rounds striking
Some rolling

Basic all-round session. Feels good to be up early for training again.

[Mellor]

Weds PM
MMA

Warm-up
Shadow boxing,
Stretching

Rolling -Gi
2 x 7 mins with a purple belt training for a superfight

Striking - technique
Muay Thai - jab, cross, hook, uppercut, roundhouse, push kick, elbows (x3), knee
TKD - front kick, axe kick, roundhouse, side kick, spinning back kick, spinning hook kick

Lots of techniques there, just running through the lists for each style.
At the very end, drilling a few more hook kicks I stretched OP far and did something to my hamstring. Typical.
No squats for a few days then.

[Mellor]

Tuesday - Workout A

Warm up:
Foam rolling
Glute stretch
Hip flexor stretch

Squats
20kg x 8
60kg x 8
90kg x 8
110kg x 8

A little high towards the end, could feel what ever did to my hamstring.

Press
20kg x 8
40kg x 8
50kg x 8

Cut out 45kg to be fresher for 50, determined to close out 8 reps.
Was a grind, but I managed it. +3 Reps on last week.

Pull ups
BW x 8/8/8

Grind city to finish, but 8 legit reps. Can't decide to keep going with volume, or add weight (or both).

Snatch grip shrugs
50kg x 8
55kg x 8
60kg x 8


Curls
27.5kg x 12
30kg x 12
27.5kg x 12