4 years and counting...

[Mellor]

Weds AM – NoGi BJJ
1 hour before work
Guard passes
Light Rolling

Lunch – Mobility/Cardio

[b]Mob 1.2[b]
Pigeon* – 3 mins each side
Ankle Stretch (over step) – 2 mins each side

Actually think I’m grinding out progress on this now, at least on one side so far.

Cardio – 250m Row

Had planning some light rowing block to ease back into it. But the gym had a rowing challenge up for the week.
Single distance for time 250m/500m/1000m...I went with 250m

Drag Factor 86

44.6 for a 250m PR. And that was on the really soft machines in this gym. I should knock a bit off with a drag of 130ish.
Start still wasn’t great, was average was high the whole time, only getting under 1.30 close to the end

[b]Skin the Cat[b]
A bit more mobility work on rings to loosen up shoulders. A bit of a token workout, but work is work.

[Mellor]

Thurs - Wrestling

Warm up
Rolls, tuck jumps, v-sits
Back rolls, tuck jumps, v-sits
Shoulders rolls, tuck jumps, v-sits
Straddles, Burpess, hindu pressups
Back Straddles, Burpess, hindu pressups
Cartwheels, Sprawls, side to side press ups,
Handstand rolls, Sprawls, side to side press ups,
Handstand walks

"Warm up" really sells that routine short.

Mob 1.2
Stretches
Neck Bridges

Wrestling
Armdrag to Double leg
Armdrag to single leg (run the pipe)
Armdrag to Snap down...
...to sacrifice choke...
...to D'Arce choke
...to Arm bar

[Mellor]

Froday - Workout 2
Warm up
Hip stretch

A1: Front Squats 80kg, 3 x 8,
A2: Press 45kg, 3 x 9/9/5

*60s recovery between sets

B1: Pistols 10kg, 3 x 8, (4L/4R)
B2: Pull ups BW, 3 x 9
*60s recovery between sets

I just cannot manage recovery for the 3 set of presses. Weird.


Sarurday
Mob 1.4
Splits (Floor)
25 mins or so,
Angle: 117° ([COLOR="Red"]-1°[/COLOUR]

[Mellor]

Monday

No training today, just a load of mobility and stretching in front of the TV

Mob 2.1

Starting Stretching
Did about 20 minutes on the Starting Stretching Routine

Shoulder Extension
Underarm Shoulder Stretch
Rear Hand Clasp
Full Squat
Standing Pike
Kneeling Lunge
Butterfly
Backbend/Bridge
Lying Twist



Then some extra stuff:

Frog Position
Rear Neck Roll
Frog Position (one leg straight)

Test/Retest
Splits (Floor)
Angle: 119° +2°

[Mellor]

Got off the plane on saturday and weighed in at 84kg

1 week later, Weight is at 80kg.
I was 81kg within 2 or 3 days. No magic diet. Just water retention from the flight, as I expected. Puttign on 2kg over Xmas feels a bit better than 6kg.

Tuesday
Workout 1
Warm up
Pigeon Stretch
Hip Flexor Stretch

A1: Deadlifts 120kg, 3 x 10,
A2: DB Bench Press 30kg, 3 x 10
*60s recovery between sets

B1: Hip Thrust 80kg, 2 x 10,
B2: Snatch Grip Shrug80kg, 2 x 10,
*60s recovery between sets
(only 2 here as I forgot I was to use 70kg for the shrugs)

C1: Prowler, +50kg, 3 x 20 metres
C2: Chins ups BW x 10/10/10
*60s recovery between sets

Grim stuff.


Sparring - Submission Wrestling
Warm up:Light stretching t

5 x 5 min rounds
Tough roll. The guys go hard in this session



Mob 2.2
Glute Stretch
Hip Flexor Lunge*
Couch stretch
Wall sit stretch (hamstring)


*Supposed to turn around and pull my foot to my arse. But not a chance was I able to hold it. Agony. Plus it really shorten up my hip ROM. Just played with the lunge and was getting deep enough my the end.

[Mellor]

Weds AM – NoGi BJJ
1 hour before work

Warm up, stretching

Leg Drag Position - Guard passes

Played around with it for a bit. Working towards emulating this guard pass by McGregor at the weekend



MMA – 7pm
Side control
45 mins working on side control transitions

Some light rolling afterawards.

Stand-Up
Pads, combos, etc

2 hours in total after work, a bit draining. Home for food.
No Mob today

[Mellor]

Thurs - Conditioning

Warm up
Light Stretch
Foam rolling

Rowing Block
5 x 150m, 1:00 rest

Busy day at work, head wasn’t fully there so I just kept it short.
Sub 28 average. And the split creeping towards 1:30.
Legs were jellied after 5, so chance or sustaining times past this.





Here’s a similar block from October with 90 second rests


Mob 2.3 - Racked up about an hour altogether
Hip Flexor Lunge, lots of lots here
Frog stretch
Front Splits

Splits (Floor)
Angle: 119°

[Mellor]

Friday - Workout 2
Warm up
Hip stretch

A1: Front Squats 80kg, 3 x 10,
A2: Press 45kg, 3 x 10/9/10. (Needed 2 or 3 mins before last set)
*60s recovery between sets

B1: Pistols 10kg, 3 x 10, (5L/5R)
B2: Pull ups BW, 3 x 9
*60s recovery between sets

Saturday
BJJ - NoGi

Guard Passes
Double under
Knee Slice
Toreando
Leg drag

[Mellor]

Monday
Mob 3.1
Pigeon Position - 5 mins per side

Tuesday
Workout 1
Warm up
Pigeon Stretch
Hip Flexor Stretch

A1: Deadlifts 120kg, 3 x 12
A2: DB Bench Press 30kg, 3 x 12
*60s recovery between sets

B1: Hip Thrust 80kg, 2 x 12
B2: Snatch Grip Shrug80kg, 2 x 12
*60s recovery between sets

C1a: Assault Bike**, 10 calorie sprint, 20sec
C1b: Prowler, +60kg, 2 x 20 metres
C2: Chins ups BW x 10/10/10
*60s recovery between sets
**Just playing with this new piece of equipment for the first set
Very strong first impression. Probably on par with Concept2 as a cardio piece

Mob 3.2
45 mins in sauna, steam, jacuzzi afterwards. Relax and light stretching

[Mellor]

Weds – Mobility/Cardio

[b]Mob 3.2[b]
Pigeon – 3 mins each side x 2
Hamstring Bench stretch
Calf stretch

Cardio – 250m Row

Warm - up
250m Light Row - 1m12s
5 min rest

Drag Factor 130

Started off, think the start was ok, but I didn't have my usual units up on the screen. Might have messed up by awareness.
Hit 43 projected finish but couldn't hold on until the end. 0.1s slower than 2 weeks ago (drag 86). Which is surprising as the drag factor was closer to where I like it.
Maybe the stretching was too aggressive, or warm up was too much. What ever it was, I should be going closer to 42 I feel.

If I'm only creeping under for a 250, I'll never hit 1:30 for a 500m.

[colm_leche]

What's your stroke rate for a 250m, or 500m.

Generally if you are lighter you should rate higher, so I suspect if you play around with rates into the mid 40s, you may see more progress...

[Mellor]

What's your stroke rate for a 250m, or 500m.

Generally if you are lighter you should rate higher, so I suspect if you play around with rates into the mid 40s, you may see more progress...

SPM was 42 for that one. Think that's about right, at for the 500 thats where I want to be.
I just think it was a bad row, and wrong info set up that thrw me off.

I also think I put too much weight in the average 500m time. I should focus more on the current 500m. The average is hindered too much by the start, that what I was saying before, but wasn't too clear. Projected finish would be a better stats to have on the screen.

[Mellor]

Weds PM – Muay Thai/Sparring

Warm-up
20 mins Plyometrics, press ups, tuck jumps, sprawls, etc
Warm-up doesn't do this justice. Intense enough cardio element

Stretching
10 mins stretching. Actually noticing some slight improvments here, not enough though.

[b]Sparring[b]
6 x 2 mins,
starting with jab only, working towards all strikes


Thurs

Mob 3.2
Hip Flexor Lunge
Frog Position

Test/Retest
Splits (floor)
Angle: 120° +1°

Slow progress. But its progress.

[Mellor]

Friday - Workout 2
Warm up
Hip stretch
Pigeon

A1: Front Squats 80kg, 3 x 12,
A2: Press 45kg, 2 x 10
*60s recovery between sets

B1: Pistols 10kg, 2 x 12, (6L/6R)
B2: Pull ups BW, 2 x 10
*60s recovery between sets

No time to finish today.
That's the last GBC session for now. Loads are probably as high as I can go and still keep the tempo. And being honest, exercises and sets were being dropped too often as loads got heavier.
The 12RMs squats were horrible, but last 3 reps were horrible, clise to the limit, but just skirting the line were you know there's still one in the tank.

[Mellor]

Sat – grappling

Stretching
20 mins stretching.

[b]Grappling[b]
2 hours drilling, rolling

Mob 3.4
10 min squat position
Wall squat, another 10 mins

[Mellor]

Sundays - Conditioning

Warm up
Stretching

Shoulder Press
45kg x 8 x 3


Running (Threadmill)
1 Mile (1600m)
Time: 05:50 *PR*
Target was sub 6.
Took 30 seconds off my previous time, although I wasn't fresh then. Speed was a steady 17km/h. The plan is to run this once a month, upping the speed. I need 18km/h for 5:30.

Compare to previous

Running (Threadmill)
1 Mile (1600m)
Time: 06:21

[Mellor]

Mon - 500m Row

So I said I'd target a 500m piece at the end of Jan around the rowing championships in Limerick. Been slipping lately on the rower, noticed it was now Feb so gave it a bash at lunch time today. 1 mile for time was prob not the best prep

Warm - up
Mobility and stretching
150m Light Row

Got a great start (I think), Hit 1:26 and was keeping it around 1:27 for the first while. Noticed the projected time was around 1:29.0 so settle into the 129 and tried to hold on. Around the halfway point it was getting hard. At 150m left, I was slipping. And the last 80m saw the wheels come off completely.
Crossed the line in a disappointing 1:33 flat. A token PR, but not near where I feel I could be tbh.

Stupidly set it to 250m splits, so info isn't great. But the contrast between both halfs is obvious.

Drag Factor 125

[Mellor]

Mon – grappling

Mob 4.1
Butterfly

Grappling
Some rolling


Tuesday - Strength Cycle - Workout A

Warm-up
Hip Flexor stretch
Pigeon position

Deadlift
20kg x 5
60kg x 5
100kg x 5
110kg x 5
*mixed grip*
130kg x 5

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

Pendlay Row
60kg x 3 x 5


Mob 4.2
Couch Stretch
Couch - 2mins each
Chair (deep) - 2mins each
Chair (upright) - 2mins each
Walkl (upright) - 2mins each
Total - 16 mins

[Mellor]

MMA – 2.5 hours

Warm up
Skipping, jogging, sprawls, etc

Mob 4.1
Frog splits

Side control
45 mins working on side control escapes

Some light rolling after with eyes closed

Conditioning
Warm up
Bodyweight moves, neck roll, handstands etc

Conditioning circuit
8 stations x 90 seconds each
pull ups/deadlifts/ medicine ball burpees/one arm KB swings/tyre hops/battle ropes/swiss ball knee ride/tricep extensions

[Mellor]

Thursday - Rest

Mob 4.3

Starting Stretching
See here:Starting Stretching Routine

Shoulder Extension
Underarm Shoulder Stretch
Rear Hand Clasp
Full Squat
Standing Pike
Kneeling Lunge
Butterfly
Backbend/Bridge
Lying Twist

[Mellor]

Fri - Workout B

Warm up:
Glute stretch
Hip flexor stretch
Shoulder dislocates

Squats
20kg x 5
60kg x 5 @5
100kg x 4 @8
110kg x 2 x 5 @9

Press
20kg x 5
40kg x 5 @6
50kg x 2 x 5 @8

Pistols
12kg x 2 x 6, (3L/3R)

Pull ups
BW x 8/6/8

Snatch Grip Shrug
60kg x 3 x 8



Everything felt heavy. But squats and press form was good.
First two sets of pull-ups were sloe dead hang.
Pistols were poor. Used a kettle bell instead of a plate. Need to get 6L/6R before moving to 15kg.

[LuckyLloyd]

Mon - 500m Row

So I said I'd target a 500m piece at the end of Jan around the rowing championships in Limerick. Been slipping lately on the rower, noticed it was now Feb so gave it a bash at lunch time today. 1 mile for time was prob not the best prep

Warm - up
Mobility and stretching
150m Light Row

Got a great start (I think), Hit 1:26 and was keeping it around 1:27 for the first while. Noticed the projected time was around 1:29.0 so settle into the 129 and tried to hold on. Around the halfway point it was getting hard. At 150m left, I was slipping. And the last 80m saw the wheels come off completely.
Crossed the line in a disappointing 1:33 flat. A token PR, but not near where I feel I could be tbh.

Stupidly set it to 250m splits, so info isn't great. But the contrast between both halfs is obvious.

Drag Factor 125

I think the result makes sense if you consider your recent rowing training. You've done a fair amount of speed work under the goal distance and time (which is important) but ignored the second necessary aspect of doing volume over the goal distance and time. You also didn't do the goal distance itself at all recently!!

I think you'd benefit hugely at this stage by lots of 500m interval training with various rest and intensity.

At my level I need both of the above factors but also need to mix in more 60s - 80s work at race pace. The problem with that is you won't get to anything else other than it in a training session, so it's a very specific road to embark upon. But you would be well served by keeping it simple:

5 x 500m; 1min rest
7 x 500m; 1min rest
3 x 1000m; 2min rest
4 x 500m; 2min rest
5k

While also maintaining your:

6 x 250m; 2min rest
6 x 125m; 2min rest

For speed work. For reference, Jeff's training since October on the rower roughly equated to 2x a week alternating from the top column to the bottom column each time. His result speaks for itself!!

===================

It's also worth noting that you got a PR and your time would be close to the 75th percentile for times submitted to Concept2 this season. 90s is a genuinely tough marker to hit!!

[Mellor]

I think the result makes sense if you consider your recent rowing training. You've done a fair amount of speed work under the goal distance and time (which is important) but ignored the second necessary aspect of doing volume over the goal distance and time. You also didn't do the goal distance itself at all recently!!

Yeah, really ignored the 500m. Wasn't intending to, just keep finding a reason not to do it.
Need more 90second pieces.

It's also worth noting that you got a PR and your time would be close to the 75th percentile for times submitted to Concept2 this season. 90s is a genuinely tough marker to hit!!

That's interesting, didn't realize they had that feature.
If I can maintain that time while making 75kg, it rises to 90th percentile. Sub-90 at 75kg is the goal.

[LuckyLloyd]

Yeah, really ignored the 500m. Wasn't intending to, just keep finding a reason not to do it.
Need more 90second pieces.


That's interesting, didn't realize they had that feature.
If I can maintain that time while making 75kg, it rises to 90th percentile. Sub-90 at 75kg is the goal.

Yep!!

The vast majority of males on this earth will never be capable of rowing 500m sub 90s!!

[Mellor]

Fri

Mob 4.4
Pigeon Position
5+ mins each side

Getting there.


Saturday - BJJ
A few hours doing some very light theory stuff

[Mellor]

Monday

Mob 5.1
Standing P-Chain Flossing
Banded Lying P-Chain Mob

Muay Thai
1,000 Push Kicks - c.25 mins



Mon - Night
Mob 5.2
Frog Splits
Hero Pose*

*not sure if this is a good position. anybody here do Yoga?


Test/Retest
Splits (floor)
Angle: 121° +1°

1° is teasingly slow progress.
But 2-mob-mondays might be a thing in future

[Mellor]

Tuesday - Strength Cycle - Workout A

Warm-up
Hip Flexor stretch
Pigeon position

Deadlift
20kg x 5
60kg x 5
100kg x 5
115kg x 5
*mixed grip*
135kg x 5 @8

Bench Press
20kg x 5
40kg x 5
60kg x 5
80kg x 5
85kg x 5 @ 8

Hip Thrust
85kg x 3 x 8

Pendlay Row
65kg x 3 x 5

Mob 4.3
Calf Smash
Scapula Smash
High Hip Voodoo Floss

[Mellor]

Wed - MMA

Light Stretching

Sparring
3 x 3 mins rounds.
Got a kick in the nose that made breathing difficult for a bit.

Wrestling & Self Defence
90 mins Light Drilling of various techniques for the grading

[Mellor]

Thur - Workout B

Warm up:
Glute stretch
Hip flexor stretch
Hamstring stretch (sitting)
Shoulder dislocates
Skin the Cat

Squats

60kg x 2 x 5 @4
100kg x 4 @7
115kg x 2 x 5 @8

Press
20kg x 5
40kg x 5 @6
50kg x 5 @8
52.5kg x 5 @9

Pull ups
BW x 9/9/6


Shorter session as I was stuck waiting at the start.


Later:
Mob 4.4
Shoulder Dislocates
Partner Bully stretch
Banded Bully Stretch

[Mellor]

Thur - Workout B

Mob 4.5
Shoulder Overhead Band
Shoulder Distraction
Lateral Hip Distraction
Banded Hip Capsule


Back Massage
Work out some knots.


Good week, mobility feel good lately

[Mellor]

Above session should have said Friday not Thurs.

Saturday - BJJ
More light theory stuff

[Mellor]

Sunday

Mob 5.6
Squat Test
3 x 5mins, w/1 min rest
(watching an MMA match, spent the rounds in a fully ATG squat)


Monday

Gymnastics - yup

Diving roll
Diving over a large box, increasing height.
Lots of reps working on getting height in the jump

SPOILER

http://www.youtube.com/watch?v=d1qvnBXeGW4

Front Somersault
Two attempts, landed the second one. Worked up to this quicker than I expected.
Now to keep landing them on smaller mats, and then on no mat

SPOILER

http://www.youtube.com/watch?v=Y2RFVOK3FCY

Mon - Night
Mob 6.1
Voodoo Flossing Knee w/ banded distraction
Hero Pose

[Mellor]

Tuesday - Strength Cycle - Workout A

Warm-up
Hip Flexor stretch
Pigeon position

Deadlift
20kg x 5
60kg x 5
100kg x 5
120kg x 5
*mixed grip*
140kg x 5 @9

No chalk, so grip was slipping a bit on top two sets. But got the reps out.

Bench Press
20kg x 5
40kg x 5
60kg x 5
80kg x 5
87.5kg x 5 @ 8

Pendlay Row
67.5kg x 3 x 5

Bicep Curls
25kg x 8 x 3



Mob 6.2
Horse Stance Squats
Hip Flexor Lunge
Frog Position

Test/Retest
Splits (floor)
Angle: 118° -3°

A quick test/retest. Felt I was pretty wide. But turns out I wasn't. Wasn't down there for very long though.

[Mellor]

Weds - Lunchtime
Mob 6.2
Pigeon Pose
5mins x 4
(Foot at hip, both sides
Foot in front, both sides)

Hero Pose
5 mins

Weds Night - MMA
Wrestling – 90 mins

Session in my other gym (from the TV show) with Jen Pulver (former UFC champ).
Stylistically Jens is very similar to myself, so its very applicable to me, but also simple great training with a legend.

Lots of drilling single leg snatch.
Ground Transitions
Choke from top side control


Conditioning - 45
Warm up
Bodyweight moves, neck roll, handstands etc

Conditioning
Lots of Bodyweight stuff, light enough

[Mellor]

Thur - Workout B

Warm up:
Glute stretch
Hip flexor stretch
Shoulder dislocates

Squats
20kg x 5
60kg x 5 @4
100kg x 4 @7
120kg x 2 x 5 @9 *tough*

Press
15kg x 5
40kg x 5 @6
50kg x 5 @8
55kg x 5 @10 *grind*

Pistols
12kg x 10/6 (alt. Right/Left)

Pull ups
BW x 9/9/9

Press was a grind. Considered going for 53.5kg as an intermediate. Probably should have.
Forgot the shrugs. again.


Later:
Mob 6.4
Couch Stretch - 2 mins each position, 2 positions per side

[Mellor]

A for anyone wondering, this is the plan for the next 6-8 weeks.
It's definitely possible for me to hit these targets, but it'll be a challange. If I manage it, I'd expect a decent carry over into 1RMs.

For reference, I just completed week 3. And I hit current 5RM PRs in week 7 for most lifts.

[Mellor]

Friday

Mob 6.5
Sports Massage
destroyed me with elbows to the Glutes and IT Band.


Something strange this week. After Thursdays squat session, that my "comfortable" jeans were getting tight around my quads/thighs, but the waist was falling off. Made them feel a bit stupid, but thought no more of it. Then on Friday, I was chatting to somebody about training and he asked me if I took up MMA because I had big quads. The my girlfriend commented on it when I went to the beach.

tl;dr Apparently my legs grew this week.

[Mellor]

Monday

Gymnastics

Wrist stretches

Hollow Hold
Legs raised - 60sec
Legs extended - 60sec
Arms and Legs extended - 60sec

Wall Handstand - Facing towards wall
60sec x 3

just working on a handstand progression. I'll alternate with the somersaults. Hopefuly get both down soon.

SPOILER

Mon - Night
Mob 7.1

[Mellor]

Tuesday - Strength Cycle - Workout A

Warm-up
Hip Flexor stretch
Pigeon position

Deadlift
40kg x 5
80kg x 5
110kg x 5
120kg x 5
*mixed grip*
145kg x 5 @9


Bench Press
20kg x 5
40kg x 5
60kg x 5
80kg x 5
88.5kg x 5 @ 9

Pendlay Row
70kg x 3 x 5

Bicep Curls
27.5kg x 8 x 3


Tue - Night
Mob 7.1
Hip Flexor Stretch
Frog Splits

Test/Retest
Splits (floor)
Angle: 121° +3°

Regained the 3° missing last week. So net gains over two weeks was zilch. Sigh

[Mellor]

Weds

BJJ
About half an hour of technique. Wasn't feeling the best so left it at that.

Mob 7.2
Squat Test
12 mins

[Mellor]

Thur - Workout B

Warm up:
Hip flexor stretch
Shoulder dislocates
Skin the cat

Squats
20kg x 5
60kg x 5 @4
90kg x 5 @ 6
110kg x 4 @8
122.5kg x 2 x 5 @9

Press
15kg x 5
45kg x 5 @6
50kg x 5 @8
56kg x 5 @9

Pistols (alt. Right/Left)
12kg x 2 x 10

Pull ups
BW x 3 x 9


Mob 6.4
tbc

[Mellor]

Thur

Mob 7.3
Plantar smash (golf ball)
Ankle Voodoo Floss
(pistols, ankle stretch, knee-to-wall)


Friday
Mob 7.4
Thoracic Mobility
(Keg Stretch with Rumble Roller)

Rowing Block
3 x 500m w/2mins rest

So times were awful there. Legs were just dead from the start.
Drag was 75 here (damper at 10 ), I figure its dirt clogging up the flywheel.
I really have to stop rower in this gym until the Concept2's get serviced.

[Mellor]

Monday - Lunch

Gymnastics

Diving roll
Diving over a large box, increasing height.
Height was good here, higher than last time.


Front Somersault
Landed multiple attempts
Move it to a thinner mat and couldn't quite get full rotation.
Next time, then once I nail that its remove the mat time


Monday PM
Muay Thai/Sparring

Warm-up
20 mins Plyometrics,

Stretching
10 mins stretching.

[b]Sparring[b]
30 mins



Mob 8.1
Sitting hip stretch
Buitterfly Pose
Half Lotus pose

[Mellor]

Tuesday - Workout A

Warm-up
Hip Flexor stretch
Pigeon position
Active Straight leg Raise (ASLR)

Deadlift
20kg x 5
60kg x 5@6
100kg x 5@8
122.5kg x 5@9
*mixed grip*
135kg x 5 @8
*chalk*
150kg x 5 @10

Warm ups felt heavy, 150kg was fine getting it started. But the last two reps were tough.

Bench Press
20kg x 5
40kg x 5
60kg x 5
80kg x 5 @7
90kg x 5 @ 9

Pendlay Row
70kg x 3 x 5

Ended up repeating the load fro last week as I didn't check the spreadsheet.


Tue - Night
Mob 7.2
Hip Flexor Stretch
Frog Splits

Test/Retest
Splits (floor)
Angle: 119° [COLOR="Red"-2°[/COLOR]

Just can't get past this point

[Mellor]

Wed - Crossfit Open & Cardio

Warm-up
Hip Flexor stretch
Skin the cat
Shoulder stretch

Crossfit Open

15.1 & 15.1a (Scaled)

9 min AMRAP;
15 Hanging Knee Raises
10 Deadlifts (39kg)
5 Snatches (39kg)

Immediately followed by;
6-mins to establish a max clean and jerk

15.1: 154 reps (5 rounds + 4 HLRs)
15.1a: 73kg/161lbs (55kg, 65kg, 70.5kg, 71.5kg, 73kg)

Target was 4 rounds. Did the first two in 3 mins, and stuck to 2 mins per round after that.
Very happy with 73kg in the C+J, as thats pretty close to my all time best (75kg or 77kg).
I had 2 mins left after the 70kg rep. Decided to gamble and go for two more attempts.


Rowing Block
5 x 150m w/60sec rest

So the last time I did this I went 27.9 average. But I was hardly fresh after the workout above. Will be back to smash out a 27.5 average, and all sets sub 28.

Wed - Night
Mob 7.3
Pigeon Position

[Mellor]

Thurs

BJJ
1 hour in the gi

MMA Sparring
An hour of light sparring

Good session

[Mellor]

Sat - BJJ

BJJ
1 hour 1-on-1 session
Working on passing and retention

Grading
An hour of general practice

Mob 7.4
Power Splits on rings

Sunday
Mob 7.5
Squat Test - 15 mins

[LuckyLloyd]

Well done on the 15.1 score!!

[Mellor]

Well done on the 15.1 score!!

Cheers, was pretty happy with the C+J.
I had a look at 15.2 today, not a huge fan of it.

[Mellor]

Mon - Workout B

Warm up:
Hip flexor stretch

Squats
20kg x 5
60kg x 5 @4
100kg x 5 @ 6
125kg x 2 x 5 @9

Press
15kg x 5
45kg x 5 @6
50kg x 5 @8
57.5kg x 5 @10

Pistols (alt. Right/Left)
15kg x 10

Pull ups
BW x 3 x 10/10/6

Snatch Shrug
67.5kg x 2 x 8


Mon - 8.1
Test/Retest
Splits (floor)
Angle: 119° No Change

[Mellor]

Tuesday

Gymnastics

Warm-up
Wrist stretches
Hollow Hold - 80sec

Wall Handstand - Facing away from wall
60sec x 2
15sec x 1

(tried to move away from the wall for the last and couldn't hold it)

Mob 8.2
Power Splits on rings

I think the power splits are the way forward from here. Uncomfortable though.
Did a rough measure of the angle afterwards and it came to 122° which is a PR and +4° on last night.

Mob 8.3
Glute Smash

[Mellor]

Weds - Workout A

Warm-up
Hip Flexor stretch
Pigeon position
Wall stretch
Active Straight leg Raise (ASLR)

Deadlift
20kg x 5
70kg x 5@6
110kg x 5@8
125kg x 5@9
*mixed grip*
135kg x 5 @8
*chalk*
155kg x 5 @10

Very stiff coming into this workout. Probably due to Power splits yesterday, noted for future. Had my doubts but 155kg went up, equaling my best. PR time next week. If I recover well i'll be good for it.

Bench Press
20kg x 5
40kg x 5
60kg x 5
80kg x 5 @8
91kg x 5 @ 10

Heavy, but went up

Hip Thrust
90kg x 2 x 8

Just noticed I haven't been filling in these, haven't done them every week, but prob missed at least one week of doing them.

Pendlay Row
72.5kg x 3 x 5

Bicep Curl
30kg x 8

[Mellor]

Thurs - Cardio

Warm-up
Hip stretch

Rowing Block
4 min Row
3 min rest
2 min Row
1 min rest
2 min Row
3 min rest
4 min Row

Staying under 2mins through out was the goal, which is a pretty slow pace. But, I based it on the last time. This block is about consistency. Next time, I'll pick a pace roughly equal to the average above. Aiming for few metres more on the total

Compare to last time, 03/11/14

Rowing Block
4 min Row
3 min rest
2 min Row
1 min rest
2 min Row
3 min rest
4 min Row

Total: 2939m
19 mins (12 mins Row/7 min rest)

Wed - Night
Mob 8.4
Couch Stretch - 2 x 2 mins per side
Butterfly stretch - 10 mins, PNF towards end

[Mellor]

Fri - Workout B

Warm up:
Hip flexor stretch
Pigeon
3D Hip Stretch (some new is seen, basically combines the above two)

Mob 8.5
Wall Sqaut
Overhead Shoulder Stretch

Squats
20kg x 5
60kg x 5 @4
100kg x 5 @ 7
120kg x 5 @9
127.5 x 5 @10

Press
15kg x 5
45kg x 5 @6
50kg x 5 @8
58.5kg x 5 @10+

Pistols (alt. Right/Left)
15kg x 10 x 2

Pull ups
BW x 3 x 10/10/10

Snatch Shrug
70kg x 2 x 8

[Mellor]

Sunday
Mob 8.6
Squat position, 10 mins
__________________________________________________ _

Saturday
Mob 8.7
Butterfly position
__________________________________________________ _

Monday
Mob 9.1
Cross Leg Stretch
Banded Hamstring/Hip Stretch
Pigeon Pose


Gymnastics
Diving roll
Front Somersault
Landed multiple to my feet, not quite fully stable landings yet


Monday PM
Muay Thai/Sparring
30 mins

[Mellor]

Tues - Workout A

Warm-up
3D Hip Stretch
ASLR

Deadlift
20kg x 5
60kg x 5 @5
100kg x 5 @7
127.5kg x 5 @9 *PR*
*mixed grip*
140kg x 5 @7
160kg x 5 @9 *PR*

BOOM!!! I'd say there was at least one in the tank too. Felt easier than 155kg last week.

SPOILER

http://www.youtube.com/watch?v=Y0zuIZsoTHg

Bench Press
20kg x 5
40kg x 5 @5
60kg x 5 @7
80kg x 5 @8
92.5kg x 5 @10

PR equalling. Next Tuesday will be interesting

Hip Thrust
95kg x 2 x 8

Pendlay Row
75kg x 2 x 5

[LuckyLloyd]

No real surprises tbh - you are a man with a 185kgs Deadlift these days don't forget!

You're also bleeding power fwiw. Hips too high to start each rep and too much lower back movement for my liking. Get those hips down and lock in the setup each rep and you'll have more in the tank - you're muscling it up in that vid (which is great in some respects of course, lots of strength in your back).

[Mellor]

No real surprises tbh - you are a man with a 185kgs Deadlift these days don't forget!

True, that was a big 1RM increase, so makes sense the the 5RM strength took a similar jump.
I'm thinking that 185kg x 1 = 165kg x 5, so that's next week and beyond that is new territory.

You're also bleeding power fwiw. Hips too high to start each rep and too much lower back movement for my liking. Get those hips down and lock in the setup each rep and you'll have more in the tank - you're muscling it up in that vid (which is great in some respects of course, lots of strength in your back).

Agree completely, hips are way too high. I compared to some videos from last cycle. And previously was back angle was steeper starting out, although need to reset better.
I think/hope high hips might only be an issue the last two weeks (more so last week) as hips have felt all stiff lately. Went to town on it last night with a ball, but feels all jammed today. Glute Medius area pretty sore.

[Mellor]

Tue - Night

Mob 9.2
Glute Smash w/ hard ball, lots
Couch Stretch - 4 x 2 mins (2 per side)
Pigeon Pose - 4 x 2.5 mins (2 per side)
Hero Pose - 2 mins
Frog Splits - 5 mins[/U]

Test/Retest
Splits (floor)
Angle: 122° +1°

Lots of time on mobility last night. Splits felt improved. Possibly had them deeper than 122° at one point.

Wed - Morning

Mob 9.3
Power Splits (Rings) - 2 x 10 reps each side
Glute Smash - Just more time smashing a ball into glute medius.

What a way to spend 45 mins before work

[Mellor]

Wed - Crossfit Open

Warm-up
BW Squats


Crossfit Open

15.3 (Scaled)

14min AMRAP:

50 Wall Balls 20lbs
200 Single Unders

500 reps

Had a few seconds left after finishing round two, but not enough to grab the ball and get reps in.
Walls balls aren't something I do a lot of, no-repped a couple of times. Skipping is not something I'm good at either. Just down to frequency.
Started the 1st skipping with 97 unbroken reps. Which surprised me, and then made it to 100 unbroken for the second set. Mini benchmarks FTW.


Wed - Night
Mob 9.4
Rear Hand Clasp (banded)/Bully Stretch