4 years and counting...

[Mellor]

Friday - Mobility

Warm-up Stretches
Bent Knee Hamstring Stretch
Jefferson Curls/Standing Pike
Laying Glute Stretch
Pigeon Pose
Hip Flexor Stretch
Couch Position

Splits
Front Splits, 5 mins each side
Bent Leg Partial Splits

[Mellor]

So the new cycle starts today.
Roughly it currently looks like;
\

Plus, I'll do one one mobility/stability session in the gym each week, in addition to stuff I find the time for at home. Trying to figure out some sort of program for the mobility session.

MMA/BJJ stuff will continue along side as usual. Looking at 6-8 sessions most weeks, plus home mobility.

[Mellor]

Monday - Mobility

Stretching
Weighted Butterfly stretch
Dynamic middle splits on rings

Stability
Yoga Ball Balance (Sitting) - 5 mins

Kinda self explanatory, sit on a yoga ball, keep feet of the ground, balance as long as possible.
Controlling the ball with our core. I've only ever managed a minute or two before. Got into a good groove and cruised to 5 mins.

[Mellor]

Tues - Workout A

Warm-up
Pigeon Pose
Jefferson Curls

Deadlift
20kg x 8
60kg x 8 @5
100kg x 8 @7
135kg x 3 x 8

Didn't have chalk today. So tough, sloppy, slow sets. Got some for last set, and lashed out the 8.

Bench Press
20kg x 8
40kg x 8
60kg x 8
81kg x 3 x 8

First set was fine. Last set was a definite @10. Short rests though.

Pendlay Row
20kg x 8
40kg x 8
60kg x 8
67.5kg x 2 x 8

Glute h/am Raise
BW x 3 x 8

Bicep Curls
35kg x 3 x 8

[Mellor]

Tuesday - Mobility
Voodoo Floss - Ankles & Feet

Wednesday - Mobility
Single Leg Lotus


Thurs- Workout B

Warm-up
Hip flexor Stretch
Pigeon
Shoulder Dislocates
ASLR

Squats
20kg x 8
60kg x 8 @6
100kg x 8 @8
110kg x 3 x 8 @9

Press
15kg x 8
35kg x 8 @6
45kg x 8 @8
50kg x 5 @10
45kg x 8 @9

Pull ups
BW x 8
+5kg x 2 x 8


Major lower back doms from tuesday made this very tough. Not sure if starting % is a little high, or I'm just a bit fried from tuesday.

[Mellor]

Friday - Power

Warm-up
Pigeon Pose
Hip stretch

Box Jumps
24" x 5
36" x 3
38" x 3 x 3 @7


Jump Squats
20kg x 5
40kg x 5
60kg x 3 x 5

Kettlebell Snatchs
18kg x 50 (10x5 alternating continuously)
22kg x 50

Found the 22kg tough. Probably would have been easier without the 18kg first. Bar is set on 22kg. Will aim for 100 reps in 5 weeks time.

[Mellor]

Tuesday – Mobility/Stability

Stretching
A-chain machine
P-chain machine – 75 (foot on ground)

Stability
Handstand holds – Various
- single leg against wall
-leg swapping
-...falling over :/

Flexibility
Dynamic middle splits on rings
3 x 30 holds

Test/Re-test
Splits (floor)
Angle: 125° +3°

Been a while since I checked that. 3 degrees is massive progress here.

[Mellor]

Weds - Week 2.1

Warm-up
Hip Flexor Strretch
Jefferson Curls

Deadlift
20kg x 6
60kg x 6
100kg x 6
120kg x 3
140kg x 4 x 6

Bench Press
20kg x 6
40kg x 6
60kg x 6
83.5kg x 3 x 6
83.5kg x 8

Pendlay Row
20kg x 6
40kg x 6
60kg x 6
70kg x 4 x 6

Glute Ham Raise
skipped

Bicep Curls
36kg x 2 x 8

Deadlifts were fine. Did the first without chalk just to see how it felt, everything feels
Remembered the +reps in the last set for bench this time. Kept a steady 3mins between sets for bench and deadlifts.
Curls were a bit sloppy and tough.

Edit:
Weds Night Mobility

Splits
Standing Middle Splits - 3 x 30sec isometric holds at max range

Toe Touch:
5 x 10 touches progression

standing Straddle Forward Bend
Sort of like this, but not as good

[Mellor]

Thurs - stretch/mobility
Pigeon
Building up some time in Pigeon, still sucks


Friday - Week 2.2

Warm-up
Hip flexor Stretch
Pigeon
Shoulder Dislocates

Squats
20kg x 8
60kg x 6 @5
100kg x 6 @7
115kg x 2 x 6 @9

Went proper ATG here. I don't know if it was the aggressive stretching this week, or just weakness that deep. But legs were drained after 2 sets, called it there.

Press
20kg x 8
40kg x 6 @7
51.5kg x 4 x 6 @9

Real grind towards the end.
Shoulder presses are so frustrating.

Pull ups
BW x 6
+8kg x 3 x 6

Pistols
8kg x 10 (5l/5r)
10kg x 2 x 10

Snatch Grip Shrugs
60kg x 8
70kg x 2 x 8

[Mellor]

Saturday - BJJ
Nobody turned up so I just did stretch/mobility and then some splits at home.

Splits
Standing Middle Splits - 4 x 30sec isometric holds


Monday - Week 2.3 - a bit late on this one.

Warm-up
Hamstring stretch
Hip stretch

Box Jumps
24" x 5
36" x 3
39" x 5 x 3 @8

Jump Squats
20kg x 5
40kg x 5
60kg x 5
67.5kg x 3 x 5

Kettlebell Snatchs
22kg x 60

hmmm, this is getting tough early. 100 might be too optimistic.

[Mellor]

Tuesday – Mobility

Mobility
Couch Stretch – 2 x 3mins each side
Pigeon Position – 4 mins each side
Toe Touch Progression

Flexibility
Power splits on rings
3 x 10 reps w/30 sec hold
1 x 45 sec isometric hold

Test/Re-test
Splits (floor)
Angle: 126° +1°

[Mellor]

Weds - Week 3.1

Warm-up
Hip Flexor Stretch
Jefferson Curls

Deadlift
20kg x 5
60kg x 5
100kg x 5 @6
125kg x 5 @7
147.5kg x 3 x 5 @8
147.5 x 7 @9.5

Maintained 2.5min rest between sets, was comfortably tough. Did some sets touch and go just to keep get through it asap.

Bench Press
20kg x 5
40kg x 5
60kg x 5
80kg x 5
88.5kg x 3 x 5
88.5kg x 6

Bonus rep on the last set. Same 2.5min rests. Would be a little stronger with a longer rest, but need to get through a lot of volume and its my lunch break.

Pendlay Row
20kg x 5
40kg x 5
60kg x 5
73.5kg x 3 x 5

Glute Ham Raise
+5kg x 2 x 8
BW x 8

Superset’d these two to get them done.
I’ve never felt like I was doing GHR’s right, today I realised I could adjust the foot plate and suddenly it clicked.

Bicep Curls
36kg x 2 x 8
36kg x 10 *PR*

---------------------------------------------------------------------------------------------------------

Weds PM
Muay Thai Sparring - 90mins

Warm-up
Plyometrics, jumps etc

Sparring
Lots of 2 min rounds of modified sparring

Break: Cool down, stretch, etc

Jiu Jitsu - 90mins

Warm-up
Rolls, crawls, hip escape etc

Technique
Back escapes

Rolling
A few rounds of rolling

Jits felt sluggish tonight
---------------------------------------------------------------------------------------------------------
4hours training today. Rest tomorrow

[Mellor]

Friday AM - Week 3.2

Warm-up
Hip flexor Stretch
Pigeon

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

Pull ups
BW x 5
+13kg x 3 x 5

Pistols
12kg x 2 x 10

After Work:

Press
15kg x 7
35kg x 5
45kg x 5
55kg x 2 x 5
55kg x 6

Snatch Balance
35kg x 5
45kg x 3
55kg x 2 (missed a 3rd rep)

Just trying out something different

Video

SPOILER

http://www.youtube.com/watch?v=p97SJ8jkzsU

Snapshot

SPOILER

[Mellor]

Friday - Mobility
Standing Middle Splits - 5 x 45sec isometric holds

Saturday - BJJ
1 hours drilling

Sunday - Week 3.3

Warm-up
Hamstring stretch
Hip stretch

Box Jumps
24" x 5
36" x 3
38" x 3
40" x 3 x 3 @8

Jump Squats
20kg x 5
40kg x 5
60kg x 5
73.5kg x 3 x 5

Kettlebell Snatches
22kg x 70

Sunday, Funday

__________________________________________________ ______________________________________

Sunday Night - Mobility
Standing Middle Splits - 5 x 45sec isometric holds

Adding time, adding range

[Mellor]

Tue - Week 4.1

Warm-up
Hip Flexor Stretch
Jefferson Curls

Deadlift
20kg x 5
70kg x 5
110kg x 5 @6
135kg x 4 @7
157.5kg x 2 x 4 @8
157.5kg x 5 @9.5

Bench Press
10kg DB x 5
20kg DB x 5
27kg DB x 5
60kg x 5 @6
80kg x 4 @7
90kg x 4 @7.5
93.5kg x 3 x 4 @8.5
93.5kg x 5 @9.5

Bicep Curls
37kg x 2 x 8
37kg x 10 *PR*


157.5kg was tough, buts its only 7.5kg off my 5RM, plus the short rest and volume adds a bit. Bench was only 1.5kg off my 5RM. Happy with where I am at.
I'll need to add Pendlay Row and Glute Ham Raise to my mobility/stability session tomorrow

[Mellor]

Weds

yesterday continued...

Pendlay Row
15kg x 5
55kg x 5
75kg x 5
78.5kg x 4 x 4

Glute Ham Raise
BW x 8
+5kg x 2 x 8


Mobility/Stability

Stretching
Shoulder Dislocates

Stability
Handstand holds – Facing wall

Flexibility
Power splits on rings
3 x 10 reps w/45 sec hold
1 x 60 sec isometric hold

Test/Re-test
Splits (floor)
Angle: 127° +1°


---------------------------------------------------------------------------------------------------------

[Mellor]

Weds PM - MMA

Muay Thai Sparring - 60mins

Warm-up
Plyometrics, jumps etc

Sparring
Lots of 2 min rounds of modified sparring

Break: Cool down, stretch, etc

Jiu Jitsu - 90mins

Warm-up
Rolls, crawls, hip escape etc

Technique
Passing guard

[Mellor]

Thurs - Week 4.2

Hips very tight coming in today.

Warm-up
Hip flexor Stretch
Pigeon

Squats
20kg x 8
20kg x 5
60kg x 5
80kg x 4 *see below*
87.5kg x 4
110kg x 4
127.5kg x 2 x 4 @9

I was distracted warming up and for some reason did two sets at 20kg, then for whatever reason I thought that 60kg was 100kg (my usual 3rd set), obviously it felt really light - and I stupidly put it down to tight hips generating, a tight, tense position. I realised my mistake after I loaded set 87g back down. Obviously felt very silly.
127.5kg was tough, but think I did alright. How’s my depth
I think I’ve been setting up with the bar too low.

Press
15kg x 8
35kg x 5
45kg x 4
62.5kg x F
57.5kg x 4
57.5kg x 5

Using a 15kg bar and misloaded, had an extra 2.5kg per side. Bailed halfway up as wasn’t expecting that sort of fight. ugh

Pull ups
+18kg x 3 x 5

Pistols
14kg x 2 x 10

Snapshot

SPOILER

Video

SPOILER

http://www.youtube.com/watch?v=ERZHcsEwew0

[Mellor]

Tues & Thurs Nights - Mobility
Over two sessions I did:

Couch
Butterfly
Hamstring
Step over hip

Pigeon
Single Lotus
Triangle

Friday Night - Flexibility
Standing Middle Splits - 5 x 60sec isometric holds

[Mellor]

Saturday - BJJ
3.5 hours training and drilling seminar
Lots done


Saturday afternoon - Week 4.3

Warm-up
Hamstring stretch
Hip stretch

Box Jumps
24" x 5
36" x 3
38" x 3
41" x 3 x 3 @9

Jump Squats
20kg x 5
40kg x 5
80kg x 3 x 5

__________________________________________________ _________________

Monday Night - Mobility
Standing Middle Splits - 5 x 60sec isometric holds

[Mellor]

Tue - Week 5.1

Warm-up
Hip Flexor Stretch
Jefferson Curls

Deadlift
20kg x 5
60kg x 5
100kg x 5
120kg x 4 @6
140kg x 3 @7
165kg x 2 x 3 @8
165kg x 4 @9

Bench Press
20kg x 8
60kg x 5 @6
80kg x 3 @7
90kg x 3 @7.5
97.5kg x 3 x 3 @9



Time got away from me on that one. Need to play catch up tomorrow.

--------------------------------------------------------------------------------------------------

Later
Stretching
Chill-out hip stretch
(in front of TV)

[Mellor]

Wed – Catch up + mobility

Warm-up
Hamstring stretch
Hip stretch

Pendlay Row
20kg x 8
60kg x 5
80kg x 3 x 3

Kettlebell Snatches
22kg x 80
Time:3m45s

Grip was on fire after that

Bicep Curls
38kg x 8 *PR*


Flexibility
Power splits on rings
3 x 10 reps w/60 sec hold
1 x 75 sec isometric hold

Test/Re-test
Splits (floor)
Angle: 128° +1°

[Mellor]

Wed - Week 5.2

Warm-up
Ankle Stretch
Hip flexor Stretch
Pigeon

Squats
20kg x 5
60kg x 5
100kg x 3
120kg x 3
135kg x 3 @9

Press
15kg x 5
35kg x 5
50kg x 3
60kg x 3

Pull ups
BW x 3
+22kg x 4

I though squats were high and felt awful. But on review they are borderline-ish
Press felt heavy. Back at 60kg again. So annoying.
Not a great session. Hit targets but no repeat sets.
A bottle of wine and a poor nights sleep to blame I think

[Mellor]

Friday Night - Flexibility
Standing Middle Splits - 5 x 75sec isometric holds

Saturday - MMA
Stretching, swissball balance work

Heavy bag - 90sec on, 90 sec off x 5

Sunday Night - Mobility
Standing Middle Splits - 5 x 75sec isometric holds

[LuckyLloyd]

Snapshot

SPOILER

Video

SPOILER

http://www.youtube.com/watch?v=ERZHcsEwew0

Depth is just about there. But I'll be honest, you're ~parallel squatting with a decent amount of forward movement on the bar path. I'd love to see you start high barring, strip the weight off, and see how you get on with a deeper / more upright style and build back up from there.

I think that over the course of a year to 18 months you could get back to squatting ~150kgs high bar, but with more natural depth and a more vertical bar path - things that would benefit your overall athleticism.

[Mellor]

Depth is just about there. But I'll be honest, you're ~parallel squatting with a decent amount of forward movement on the bar path. I'd love to see you start high barring, strip the weight off, and see how you get on with a deeper / more upright style and build back up from there.

This is the last week of the current plan. I've 3 weeks before I go to vegas, no time to run another round, so I've already decided to spend that time on variations of all lifts to hit weak areas.

So high bar squatting, push presses, rack pulls.
Box jumps and jump squats become snatch and clean.

Gonna chase 1RM KB snatches and pistols too.


I'm most concerned about high bar squatting tbh. Don't mind winding back the weight but I've no idea where I should be placing the bar, hands, feet etc

[Mellor]

Sunday - Week 5.3

Warm-up
Hamstring stretch
Hip stretch

Box Jumps
24" x 5
36" x 3
39" x 3
41.5" x 2/1/0 (attempted 3 each set)
Lots of single attemts from 40-42"

Just wasn't able to hit these without a counter movement

Jump Squats
20kg x 5
60kg x 5
87.5kg x 3 x 5

Kettlebell Snatches
22kg x 90 *PR*





Weds PM
Muay Thai Sparring - 90mins

Warm-up
Plyometrics, jumps etc

Sparring
Lots of 2 min rounds of modified sparring

[Mellor]

Tue - Week 6.1

Warm-up
Hip Flexor Stretch
Jefferson Curls

Deadlift
20kg x 5
60kg x 5
100kg x 4
130kg x 3
150kg x 2
170kg x 2 x 2

Bailed out the first rep of the second set as it felt off. Reset and pulled a better rep. These should be much higher though. Missing volume everywhere.


Bench Press
20kg x 8
40kg x 5
60kg x 4 @6
80kg x 3 @7
90kg x 2 @8
100kg x 2 @9
102.5kg x 1 (lost bar path on the secons rep)
102.5kg x 2

Pretty sure I tripled that last time.

Row
60kg x 5
85kg x 2 x 2

[Mellor]

Wed – Mobility

Bicep Curls
38kg x 8
38kg x 10

Warm-up
A-Chain Machine
P-Chain Machine

Flexibility
Power splits on rings
2 x 10 reps w/75 sec hold
1 x 90 sec isometric hold

Test/Re-test
Splits (floor)
Angle: 129° +1°

Still riding out steady progress. I feel there's scope to keep going too. It's getting sore though. 90secs is a long time

[Mellor]

Depth is just about there. But I'll be honest, you're ~parallel squatting with a decent amount of forward movement on the bar path. I'd love to see you start high barring, strip the weight off, and see how you get on with a deeper / more upright style and build back up from there.

I think that over the course of a year to 18 months you could get back to squatting ~150kgs high bar, but with more natural depth and a more vertical bar path - things that would benefit your overall athleticism.

Here's my 135kg x 3 from last week Bar path is a lot more vertical, but only missing depth. If I don't collapse forward coming out of the hole, the bar stays vertical.
I'm beginning to think that I only drive my elbow under to save rep thats has moved forward, rather than doing it every rep to stop it happening to begin with.

SPOILER

http://www.youtube.com/watch?v=g5LYdKawXI0

[Mellor]

Fri Week 6.2

Warm-up
Ankle Stretch
Shoulder Dislocates

Squats
20kg x 5
60kg x 5
100kg x 3
120kg x 3
130kg x 2
140kg x F

Ugh. I really focused on depth and keeping upright here. Got right down, and pretty upright, but was so focused on depth that I ended pausing at the bottom, completley ATG. I knew I was never getting out of the hole so didn't even try.

At least I'm sure that mobility isn't the issue.

Press
15kg x 5
45kg x 4
55kg x 3
63kg x 2 x 2

Pull ups
BW x 3
+14kg x 3
+26kg x 2
28kg x 2
28kg x 3


Pistols
16kg x 10
28kg x 1

Kettlebell Press
22kg x 1
28kg x 1

Kettlebell pressed are tough and ugly

[coillcam]

Mellor I see you and Lloyd mentioning your posture and bar path. I found I was getting better form in regular back squats (high bar) after lots of the olympic lift drills.

Maybe look at some overhead squats and front squats too. They should help out. Also I don't know what you're ankle and hip mobility is like but it might be no harm to test it. Last video looks pretty good to me. One last thing, if you have a proper weightlifting shoe there should be a little wedge on the heel. This will help hugely with posture for squats.

Broke my hand 2 months ago while hurling and strained my hip flexor before that. Looking forward to getting back in the gym soon.

[Mellor]

Mellor I see you and Lloyd mentioning your posture and bar path. I found I was getting better form in regular back squats (high bar) after lots of the olympic lift drills.

Maybe look at some overhead squats and front squats too. They should help out. Also I don't know what you're ankle and hip mobility is like but it might be no harm to test it. Last video looks pretty good to me. One last thing, if you have a proper weightlifting shoe there should be a little wedge on the heel. This will help hugely with posture for squats.

I did front squats late last year. I go overhead rarely but was able to maintain form when I tried.
I wear lifting shoes for all squats and Oly lifts. Don't think hip or ankle mobility is an issue (knee to wall test). I can hold an ATG squat for ~30mins.
Generally I think my squat mobility is fine*, or at least not the issue. I can run through low bar squats fine up to about 80%. Which suggests the joint mobilty/ROM is there.
As I approach my max, It pulls me forward into a different position - and it feels like I'm going deeper than I am.

I think I'm either initiating the movement incorrectly, or not engaging something during high stress reps.

*I do have some mobility issues (tight hamstrings, hip external rotation). They don't come into squatting, but they make head kicks a

[Mellor]

Friday Night - Flexibility
Standing Middle Splits - 5 x 90sec isometric holds

Saturday - MMA
Stretching, swissball balance work

Sunday Night - Mobility
Standing Middle Splits - 5 x 90sec isometric holds

[Mellor]

[QUOTE=Mellor;903019]Sunday - Week 6.3

Warm-up
Hamstring stretch
Hip stretch

Box Jumps - NCM
24" x 5
36" x 3
39" x 3
41" x 3
41.5" x 2
42" x 2 x 2 *PR*

Did a few reps with counter movement at 42". Enjoyable, but I think I lack the mobility to really curl up into a ball and get the feet up on top.

Jump Squats
20kg x 5
60kg x 5
80kg x 5
95kg x 2 x 5

Kettlebell Snatches
22kg x 100 *PR*

Had to break the last two groups of 10 each side, into 4 groups of 5. But got all 100 reps out without setting the KB down. Forgot to check time, prob around 4m30s

[Mellor]

Tues - Interim 1

Warm-up
Hip Flexor Stretch
Jefferson Curls

Rack Pull
20kg x 6
60kg x 5
100kg x 5
130kg x 5
160kg x 5

These were about 330mm high, bar just below knees. Going to drop it down one next week.

Floor Press
20kg x 8
60kg x 5
80kg x 5
90kg x 5

Cable Row
20kg x 8
40kg x 5
50kg x 5
60kg x 5
30kg x 8


DB Bicep Curls
12.5kg x 6
15kg x 6

[Mellor]

Wed – Mobility/Stability

Warm-up
Pigeon Pose
Hip Flexor Stretch

Handstands
Handstand holds – Facing wall
9slight progress here, can peel off the wall with a hollow-hold

Flexibility
Power splits on rings
2 x 10 reps w/1m30s hold
1 x 1m45s isometric hold

Test/Re-test
Splits (floor)
Angle: 130° +1°

That's +15° since end of January

SPOILER

[IMG][/IMG]

[Mellor]

Thur - Interim 2

The follow workout is dedicated to Lloyd

Warm-up
Pigeon Pose

HBBS
20kg x 5
40kg x 5
60kg x 5
80kg x 5
100kg x 5

A little bit of forward lean on reps 4 & 5. But its been forever since the bar was up there. Happy with depth

SPOILER

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

Push Press
15kg x 5
35kg x 5
55kg x 5
65kg x 5 *PR*

Previous best was 65kg x 1
I was actually going for a last warm up @ 60kg, but spotted afterwards that it was 65kg. Target is 70kg x 5

Muscle ups
Attempted some kipping muscles ups here, flopping about and going nowhere

Pistols
16kg x 1 (each side)
20kg x 1 (each side)
24kg x 1 (right only)

[Mellor]

Friday- Interim 3

Warm-up
Hamstring stretch
Hip stretch

15kg Burgener Snatch Warm up

Snatch Balance
35kg x 3

Hang Snatch
35kg x 3
45kg x 3
50kg x 3

Clean High Pulls
50kg x 3

Hang Cleans
50kg x 3
55kg x 3
60kg x 3
65kg x 3
70kg x 3

Kettlebell Snatches
22kg x 3 (both sides)
24kg x 3 (both sides)
28kg x 3 (both sides)

I could have probably done the 32kg, that might be on only available heavier KB. Left something to progress to.

[Mellor]

Saturday - BJJ
1 hour of nogi bjj

Saturday Night - Flexibility
Standing Middle Splits - 4 x 1m45s isometric holds

[Mellor]

Sunday - 3 hours
Mike Dolce seminar.
Was a pretty interesting seminar all around diet, weight cut and fight prep.


Tues - Interim 4

Warm-up
Hip Flexor Stretch
Jefferson Curls

Rack Pull
20kg x 6
60kg x 5
100kg x 5
140kg x 5
160kg x 5
170kg x 5

Dropped the pins one notch, hole 6, 215mm high
Could probably pull 200kg from there

Floor Press
20kg x 8
60kg x 5
80kg x 5
90kg x 5
92.5kg x 3

Was aiming for 5 in the last set. Adjusted my form a bit and messed it up.

Cable Row
35kg x 8
45kg x 5
55kg x 5
60kg x 5

DB Bicep Curls
12.5kg x 8
15kg x 7
15kg x 8

[Mellor]

Wed – Mobility/Stability

Warm-up
Pigeon Pose
Hip Flexor Stretch

Handstands
Handstand holds – Facing wall
Kick ups - 2 x 10

Flexibility
Power splits on rings
3 x 10 reps w/1m45s hold
1 x 2m isometric hold

Test/Re-test
Splits (floor)
Angle: 129° -1°

Hips were very stiff from rack pulls, reflected in end range. Got a good stretch all the same though

-------------------------------------------------------------------------------------------------------------

Weds PM
Muay Thai Sparring - 60mins

Warm-up
Stretching

Sparring
Lots of 2 min rounds of modified sparring

Break: Cool down, stretch, etc

Jiu Jitsu - 2hrs



Technique
Knee Ride

Rolling
A few rounds of rolling

Solid 3-4 hours of light activity today.

[Mellor]

Thur - Interim 5

Warm-up
Pigeon Pose
Hip Stretch

HBBS
20kg x 5
40kg x 5
60kg x 5
80kg x 5
100kg x 5
105kg X 5


Push Press
20kg x 5
40kg x 5
50kg x 5
60kg x 5
68kg x 3 *PR*

Wanted 5 reps at 68, but form was off and over extended my back a little on reps 2 and 3.

Kipping Pull ups
Random chest to bar reps, not graceful

Pistols
16kg x 1 (each side)
20kg x 1 (each side)
24kg x 1 (each side)
28kg x 1 (right only)

[Mellor]

Here's my 100kg and 105kg x 5 from last week.
Pretty happy with most reps there, depth was good, some forward movement.
Still prob getting used to the mechanics of HBBS

http://www.youtube.com/watch?v=v6e9RgkuqlE

http://www.youtube.com/watch?v=aSTq_dKl7_k

[Mellor]

Friday- Interim 6

Warm-up
Hamstring stretch
Hip stretch

15kg Burgener Snatch Warm up

Snatch Balance
35kg x 3
40kg x 3
45kg x 1

Hang Snatch
35kg x 3
45kg x 3
47.5kg x 3
50kg x 3
53kg x F
51.5kg x 3


Hang Cleans
45kg x 3
55kg x 3
60kg x 3
65kg x 3
70kg x 3
72.5kg x 3

Kettlebell Snatches
22kg x 3 (both sides)
24kg x 3 (both sides)
28kg x 3 (both sides)
32kg x 1 (both sides)

[Mellor]

Friday Night - Flexibility
Standing Middle Splits - 5 x 2min isometric holds


Saturday - BJJ/MMA
90 mins of No-Gi grappling and MMA grappling
Helping a training partner prep for a fight in a few weeks


Grading 30 mins
Did some grading work with one of the younger guys.
Afterwards my instructor walk over shook my hand and told me I got my blue belt.
Probably could have achieved this a lot quicker, but with the MMA camp last year, and all sorts of other aspects to my training like general strength and conditioning I'm happier at this point physically.

Sunday Night - Mobility
Shoulder Month
It's shoulder month over at /r/Flexibility I decided I'm going to do the routine alongside my other training. It involves about 10mins of stretching everyday.

Daily Shoulder Stretches:
20 Shoulder Dislocates
20 Scap Push-ups
60s Childs Pose with Lat Stretch
20 Supine Arm Raised Slides
Foam Roll rotor-cuff (armpit)
2 mins Passive Backbend over roller

[Mellor]

Mon - Interim 4

Warm-up
Hip Flexor Stretch
Jefferson Curls

Rack Pull
20kg x 6
60kg x 5
100kg x 5
120kg x 4
140kg x 3
160kg x 2
170kg x 1
180kg x 3 *PR*

Felt great warming up, thought I had 180kg x 5 but lower back was fried after 3

Floor Press
20kg x 8
60kg x 5
80kg x 5
90kg x 5
92.5kg x 5
93.5kg x 5


Cable Row
30kg x 8
40kg x 5
50kg x 5
60kg x 5
65kg x 5

-------------------------------------------------------------------------------------------------

Monday Night - Flexibility
Standing Middle Splits - 3 x 2min isometric holds

Daily Shoulder Stretches:
20 Shoulder Dislocates
20 Scap Push-ups
60s Childs Pose with Lat Stretch
20 Supine Arm Raised Slides

[Mellor]

Tues - Interim 8

Warm-up
Pigeon Pose
Hip Stretch

HBBS
20kg x 5
50kg x 5
80kg x 5
100kg x 3
110kg x 3

Went forward on the 4th rep and lost drive, dumped the bar forward which was fine. #mobilitysavedmylife


Push Press
20kg x 5
40kg x 5
50kg x 5
60kg x 3
65kg x 3
67.5kf x 4 *PR* (missed a 5th)
69kg x 1 *PR*

[Mellor]

Back from Vegas, easing back into training
Did a splits session on the rings before I went, that I forgot to log.
Had great intentions of doing a bit every morning over there, but it went out the window. Did shoulder dislocates most days, but that was it.
I started the 30 day plank challenge when I got back. Jumped in on day 15, currently

Thurs – Shoulder Mobility

20 Shoulder Dislocates
20 Shoulder rolls
20 Scap Push-ups
30 sec forward fold extension
60s Childs Pose with Lat Stretch
30s reverse plank
30s puppy pose



Fri – Mobility/Flexibility

Warm-up
Hip Flexor Stretch
Frog Splits

Shoulder Mobility
20 Shoulder rolls
20 Shoulder Dislocates
20 Scap Push-ups
20 Supine Arm raised slides
30s Forward Fold extension
30s Underarm stretch
30 sec puppy pose
60s Childs Pose with Lat Stretch

60s Passive Back Bend

Flexibility
Power splits on rings
3 x 10 reps w/2m hold
1 x 2m isometric hold

Test/Re-test
Splits (floor)
Angle: 130°

Back close to max range, happy with that. Now to push it on.

[Mellor]

Still plugging away at the daily plank and the shoulder routine.
Plank is up to 150 seconds, and shoulder mobility is much better. I’ve now able to touch my fingers behind my back like this;

SPOILER

Started a new strength cycle today. Deadlifting x3 per week, Justa Singles progression. With the rest of each day made up of Bench & Row, HBBS & Pull ups, Push Press & Cleans


[QUOTE=Mellor;905629]Sunday - 3 hours
Mike Dolce seminar.
Was a pretty interesting seminar all around diet, weight cut and fight prep.


Monday - Strength 1

Warm-up
Pigeon Position
Hip Flexor Stretch
Jefferson Curls

Deadlift
70kg x 5
110kg x 3
130kg x 15 x 1 [30 sec between reps]

30sec “rest”’ and 5seconds on the timer to do the rep. Just over 8 mins to get it done
Easy enough, but will get hard soon, the next rep is constantly around the corner.

DB Bench Press
30kg x 4 x 6

Not sure what my goal is here. 40kg+ for reps or a single at 50kg would be great

Cable Row
40kg x 6
50kg x 6
55kg x 6

DB Bicep Curls
12.5kg x 2 x 10

[Mellor]

Monday - Strength 2

Warm-up
Hip Flexor Stretch
Jefferson Curls

Shoulder Mobility
20 Shoulder rolls
20 Shoulder Dislocates
20 Scap Push-ups
20 Supine Arm raised slides
30s Forward Fold extension
30s Underarm stretch
60s Childs Pose with Lat Stretch
30 sec puppy pose

Deadlift
60kg x 5
100kg x 4
120kg x 3
132.5kg x 15 x 1 [30 sec between reps]

Squats
Forgot shoes, wasn’t feeling up to it so I skipped

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

Snatch Grip Shrugs
60kg x 3 x 8



Plank Up to 180sec/3mins now

[Mellor]

Thur – Mobility/Stability

Warm-up
Pigeon Pose
Hip Flexor Stretch
Stretch Machine

Powerplate Stretches - those vibrating plates you stand on. Stupid for weight loss, but really helped loosen up muscles.

Handstands
Handstand holds – Facing wall - 3 sets
Kick ups - 3 x 10

Flexibility
Power splits on rings
3 x 10 reps w/60s hold
1 x 2min isometric hold

Test/Re-test
Splits (floor)
Angle: 133° +3° *PR*

Big increase. I look really stupid doing the splits in the gym, but I don't care its clearly working.



---------------------------------------------------------------------------------------------------------
Wrestling
Small bit of training after work.
My handstands, cartwheels, hand walking is getting miles better

[Mellor]

Friday - Strength 2

Warm-up
Hip Flexor Stretch
Jefferson Curls – 20kg

Deadlift
60kg x 5
100kg x 4
120kg x 3
135kg x 15 x 1 [30 sec between reps]

Push Press
15kg x 8
45kg x 5
55kg x 5
60kg x 2 x 5

HBBS
60kg x 8
80kg x 2 x 8

Hang Cleans
20kg x 5
55kg x 3
65kg x 3
70kg x 2 x 3

Hip was a bit tight, but generally I feel my cleans have gotten much smoother. They feel like technical cleans now and not just muscling the weight up.
Still very light compare to other lifts though.


Hand cleans videos

SPOILER

http://www.youtube.com/watch?v=WYYYD8Issro

Plank Up to 210sec/3.5mins

[Mellor]

Saturday - Grappling - 2.5 hours

Greco Roman Wrestling - 60mins

Brazilian Jiu Jitsu - 90 mins

Feeling good...


Monday - Strength 1

Warm-up
Pigeon Position
Hip Flexor Stretch
Jefferson Curls

Deadlift
60kg x 5
100kg x 4
122.5kg x 3
137.5kg x 15 x 1 [30 sec between reps]

Hands are getting torn up a bit, but 4 deadlift sessions in 8 days will do that.
Gonna start taping them

DB Bench Press
25kg x 6
27.5kg x 6
30kg x 6
32.5kg x 6

Some guy was using the 32.5, so had to ramp up while I was waiting. Will maybe repeat 4 x 6 next week

Not sure what my goal is here. 40kg+ for reps or a single at 50kg would be great

Cable Row
40kg x 6
50kg x 6
55kg x 6

DB Bicep Curls
15kg x 3 x 6





Plank - Monday night
240sec (4mins)
Ugh, that was tough

[Mellor]

Tuesday - Yoga - 60mins

Yoga
Decided to include yoga in my routine
Hopepfully get 1 session a week in

Plank - 260sec
5 mins feels achievable from here



Tuesday Night:

Shoulder Mobility
20 Shoulder rolls
20 Shoulder Dislocates
20 Scap Push-ups
20 Supine Arm raised slides
30s Forward Fold extension
30s Underarm stretch
60s Childs Pose with Lat Stretch
30 sec puppy pose

[Mellor]

Wednesday - Strength 2

Warm-up
Hip Flexor Stretch
Jefferson Curls - 22kg
Skin the Cat

Deadlift
70kg x 5
120kg x 4
140kg x 15 x 1 [30 sec between reps]

Shit warm up because I was stuck with 25kg plates (one of the guys was deadlift 250kg with all the 20kg's).
But work set was fine.
Pulling 15 singles is really highlighting the importance of set up. No rep is in danger, but the difference between a normal rep, and one that flys up is [i]slack[i] in the start position.


HBBS
60kg x 5
100kg x 2 x 5

Pull - ups
BW x 5
8kg x 2 x 5

Snatch Grip Shrugs
65kg x 3 x 8



Plank
Up to 280sec now.
5 mins in sight now.

[Mellor]

Thurs - Boxing

1 hours of boxing, simples

[Mellor]

Friday - Strength 3

Warm-up
Hip Flexor Stretch
Jefferson Curls – 22kg

Deadlift
60kg x 5
100kg x 4
122.5kg x 3
142.5kg x 15 x 1 [30 sec between reps]

Push Press
15kg x 8
35kg x 5
45kf x 5
55kg x 5
62.5kg x 2 x 5

Hang Snatch
20kg progression
30kg x 3
45kg x 3
55kg x 1 + F (misloaded bar, only noticed during cleans)

Hang Cleans
20kg x 5
45kg x 3
65kg x 3
71kg x 3

Hang Snatch
50kg x 3


That was an awful session.
I took a gulp of water immediately before my last DL, bad idea. It nearly came back up. Felt sick for the rest of the session.
Push presses were sloppy. I mis-loaded my snatch and never noticed, I thought I failed to triple 50kg and was annoyed.
I noticed during cleans though, has 5kgs on the floor not 2.5kg. Repeated it and got the triple, but they weren’t pretty.
Felt weak for cleans but hitting the depth well.

[Mellor]

Fri – Mobility/Stability

Warm-up
Powerplate Stretches
Hip Flexor Stretch
Pigeon Pose
Hamstring stretch

Maybe its in my head, but I really feel the powerplate is helping me to stretch deeper

Flexibility
Power splits on rings
3 x 10 reps w/60s hold
1 x 2min isometric hold

Test/Re-test
Splits (floor)
Angle: 132° -1°


Saturday
Shoulder Stretch routine

Sunday
Splits - 2 mins isometric hold, didn't have multiple reps in me

[Mellor]

Monday - Strength 1

Warm-up
Hip Flexor Stretch
Jefferson Curls

Deadlift
70kg x 5
110kg x 4
130kg x 3
145kg x 15 x 1 [30 sec between reps]


DB Bench Press
24kg x 6
28kg x 6
30kg x 8 x 2


Cable Row
30kg x 5
40kg x 6
50kg x 6
55kg x 6
60kg x 6

DB Bicep Curls
12kg x 8
14kg x 8
16kg x 8

Had a ripped callus on my right index finger so taped it up. It felt tight from the start, and on the 2nd or 3rd rep I felt pressure expanding above the tape, looked at my hand and I had burst a loaf of blood vessels in that finger above the tape line.
Took the tape off for the rest of the set. Finger is still all red two days later