4 years and counting...

[Mellor]

Tues – Wrestling

Warm-up
Stretching

Grappling
3 x 4min rounds

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

Flexibility

Standing Lunge 30s both sides

Low Lunge with foot bind 30s both sides


Standing Middle Splits
3 x 2min isometric holds
1 x 2m15 isometric hold

[Mellor]

Thursday - Strength 2

Warm-up
Hip Flexor Stretch
Jefferson Curls - 22kg

Deadlift
60kg x 5
100kg x 5
127.5kg x 3
147.5kg x 15 x 1 [30 sec between reps]


HBBS
60kg x 5
85kg x 5
105kg x 5

Pull - ups
BW x 5
10kg x 2 x 5

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


PM Session
Boxing
Drills, pads, etc

And a bit of rolling at the end

[Mellor]

Thurs - Random Kettlebells

KB snatch
20kg x 2 x 3
24kg x 2 x 3
28kg x 2 x 3
32kg x 2 x 3

Some KB snatches. 1 triple on each side.



Saturday - Flexibility

Hip Stretches
Standing Lunge - 30s both sides
Low Lunge with foot bind - 30s both sides
Couch Stretch - 1 min both sides

Standing Middle Splits
3 x 2m15 isometric hold



Sunday - Strength 3

Warm-up
Hip Flexor Stretch
Jefferson Curls – 20kg

Deadlift
60kg x 5
100kg x 5
130kg x 3
150kg x 15 x 1 [30 sec between reps]

Push Press
15kg x 8
45kf x 5
55kg x 5
63.75kg x 5

[Mellor]

Tues- Strength 3 - cont

Warm-up
Hip Flexor Stretch
Jefferson Curls – 20kg

HBBS
20kg x 12
45kg x 8
65kg x 8
85kg x 8

Hang Cleans
20kg x 5
45kg x 3
55kg x 3
65kg x 3
72.5kg x 3


Just wrapping up the missing stuff from sunday...

[Mellor]

Wed - Strength 1

Warm-up
Hip Flexor Stretch
Jefferson Curls

Deadlift
60kg x 5
100kg x 4
130kg x 3
152.5kg x 15 x 1 [30 sec between reps]

Had no chalk today, this was tough on the hands

DB Bench Press
25kg x 6
32.5kg x 6
35kg x 6 *PR*


Cable Row
40kg x 6

DB Bicep Curls
15kg x 3 x 10

Was trying to superset the rows and curls, but some guy decided to use the cable row as a seat when I first left it.

[Mellor]

Weds Night - BJJ

Warm-up
Some stretching


Rolling
About 30 mins light rolling, felt super smooth today


Cable Row
50kg x 6
57kg x 6
59kg x 6
61kg x 6

...finished off earlier

[Mellor]

Thur – Mobility/Stability

Warm-up
Pigeon Pose
Hip Flexor Stretch
Shoulder Dislocates
Skin the cat

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


Later:
Flexibility

Hip Stretches
Standing Lunge - 30s both sides
Low Lunge with foot bind - 30s both sides
Couch Stretch - 1 min both sides

Standing Middle Splits
4 x 2m15 isometric hold

[Mellor]

Friday - Strength 2

Warm-up
Hip Flexor Stretch
Jefferson Curls - 20kg

Deadlift
60kg x 5
100kg x 4
135kg x 3
155kg x 6 x 1 [30 sec between reps]
155kg x 6 x 1 [40 sec between reps]

First time I needed to let the rest time go out. Could of maybe completed it at 30s, but I wanted to keep the rep quality up.

HBBS
60kg x 5
85kg x 5
107.5kg x 2 x 5

Pull - ups
BW x 5
12kg x 2 x 5

Snatch Grip Shrugs
60kg x 8
72.5kg x 2 x 8

[Mellor]

Monday - Strength 3

Warm-up
Hip Flexor Stretch
Jefferson Curls – 24kg

Deadlift
60kg x 5
100kg x 5
137.5kg x 3
157.5kg x 15 x 1 [40 sec between reps]

Push Press
15kg x 8
45kg x 5
57.5kg x 5
65.5kg x 2 x 5 *PR*

Hang Snatch
20kg progression
35kg x 3
45kg x 2
50kg x 1
51.5kg x 3 *PR*




Later:
Flexibility
Hip Stretches
Standing Lunge - 30s both sides
Low Lunge with foot bind - 30s both sides

Standing Middle Splits
4 x 2m15 isometric hold

[Mellor]

Tues- Strength 3 - cont

Warm-up
Hip Flexor Stretch
Shoulder dislocates
Skin the cat


Hang Cleans
15kg x 8
45kg x 3
55kg x 3
65kg x 3
70kg x 3
73.5kg x 3 *PR*


Bridging
Small bit of mobility and neck bridge work

[Mellor]

Wed - Strength 1

Warm-up
Hip Flexor Stretch
Jefferson Curls - 24kg

Deadlift
60kg x 5
100kg x 4
120kg x 3
140kg x 2
160kg x 15 x 1 [40 sec between reps]

Hands shredded, but all reps out with no drama.

DB Bench Press
25kg x 6
35kg x 3 x 6 *PR*

Equals my 6rm PR last week, but repeats the effort for 3 sets.

DB Bicep Curls
2.5kg x 12
15kg x 12
15kg x 9

Was supposed to be 17.5kg x 6.
Reps went up anyway

Cable Row
40kg x 6
50kg x 6
60kg x 6

[Mellor]

Weds Night - BJJ

Pre-warm up
KettleBell Snatch
24kg x 5
28kg x 5
32kg x 5
36kg x 1 (right only)

Warm-up
Stretching
Movement

Technique
About 40 mins on guard passing

Rolling
5 x 5min rolls

__________________________________________

Thursday

Warm up
Stretching

Flexibility
Power splits on rings
3 x 10 reps w/60s hold
1 x 2m20s isometric hold

Test/Re-test
Splits (floor)
Angle: 131° -1°



Thursday Night - Wrestling - 60 mins

Warm up

45 mins of technique

[Mellor]

Friday - Strength 2

Warm-up
Hip Flexor Stretch
Jefferson Curls - 24kg

Deadlift
60kg x 5
100kg x 4
120kg x 3
140kg x 2
162.5kg x 9 x 1 [40 sec between reps]

Ugh. First time I've left reps behind.
Hands are in a bad way as this point. A big callus on my left ring finger made gripping sore, so I adjusted by gripping deeper, and tore a chunk from my right hand.
I need to tape these up to keep going from here.

HBBS
60kg x 5
90kg x 5
112.5kg x 5

Pull - ups
BW x 5
7.5kg
13.5kg x 5 *PR*

Snatch Grip Shrugs
60kg x 8
75kg x 8

[Mellor]

Saturday - BJJ

90 mins BJJ

Followed my some stretching

[LuckyLloyd]

Jaysus mate, painful reading these Deadlift sessions are. Hard work!

[Mellor]

Jaysus mate, painful reading these Deadlift sessions are. Hard work!

They are getting tough now as I approach 90%.


Monday - Strength 3

Warm-up
Hip Flexor Stretch

Deadlift
60kg x 5
100kg x 5
140kg x 3
165kg x 12 x 1 [50 sec between reps]

Had to drop the reps on this one. I also use straps to give my hands a break. Which meant i didn't have time to unstrap the bar way rep. So I stayed connected to the bar for the whole 10 mins, bar one water break.

Push Press
15kg x 8
45kg x 5
55kg x 5
60kg x 5
66kg x 5 [B]*PR*[/quote]

Left it there as I lost a lot of time waiting for platforms to free up.

__________________________________________________

Later:
Flexibility
Crossed legs pike
Coach Stretch
Glute Stretch
cradle Stretch
Lunge
Inverted Frog pose
Horse Stance
Camel Pose
- all 1 min each, both side where applicable

Butterfly Stretch - 15 mins

[Mellor]

Tues- Strength 3 - cont

Warm-up
Hip Flexor Stretch
Jefferson Curls – 20kg

HBBS
20kg x 12
60kg x 8
80kg x 8
90kg x 8

Hang Snatch
15kg x 8
35kg x 3
45kg x 3
50kg x 1
52.5kg x 3 *PR*

Almost missed the 3rd rep on the last set. I saved it by doing what I can only describe as split snatch. Which I didn't even realist was a legitimate variation.

Hang Cleans
45kg x 3
55kg x 3
65kg x 2
70kg x 1
75kg x 3 *PR*

Last rep my knee wobbled in a bit (a la that chick who went to one knee during a clean at the CrossfitGames - although no where near the ground). But I saved it and made the rep.

[Mellor]

Wed - Strength 1

Warm-up
Hip Flexor Stretch
Jefferson Curls - 24kg

Deadlift
60kg x 5
100kg x 3
125kg x 3
145kg x 2
167.5kg x 12 x 1 [50 sec between reps]

Straps again. Reps 10 and 11 were a grind, lost a bit of time on rep 12 adjusting straps and got it out no bother.

DB Bench Press
25kg x 6
32.5kg x 6
37.5kg x 6 *PR*

Close but got the reps out

DB Bicep Curls
17.5kg x 6 *PR*


Good session.

[Mellor]

Weds Night - BJJ

Warm-up
Some stretching

Rolling
About 45 mins light rolling,

Flexibility
Some work on the splits


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

Thurs Night - Striking

Pre-warm up
KettleBell Snatch
24kg x 5
32kg x 5

65kg Deadball lifts

12kg Sledgehammer pounding on a truck tyre

Warm-up
Stretching
Movement

Technique
About 40 mins on jabs and step hook

Sparring
5 x 3min rolls

Smashed my shin into somebodys knee.
I think I'll need an xray

[Mellor]

Friday - Strength 2

Warm-up
Hip Flexor Stretch
Jefferson Curls - 24kg

Deadlift
70kg x 5
120kg x 4
150kg x 3
170kg x 10 x 1 [50 sec between reps]

This was the minimum benchmark I wanted to hit so happy with that. Last two reps slow. Rest will go to 60s after this I think

HBBS
50kg x 5
90kg x 5
115kg x 5 *PR*

Pull - ups
BW x 5
14kg x 5 *PR*
16kg x 4

Snatch Grip Shrugs
77.5kg x 2 x 8

[Mellor]

Saturday - BJJ
90 mins BJJ



Lazy weekend. Need to step it up a gear

[Mellor]

Monday – Flexibility

Flexibility
Cross Legged Fold
Couch Stretch
Glute Stretch
Cradle Stretch
Lunge
Frog Pose
Horse Stance
Bridge

Splits
Ballistic Splits - 3 sets of 72 reps


Was supposed to deadlift today but felt less than 100%. I'll need everything to complete the program.

[Mellor]

Tuesday - Strength 3

Warm-up
Hip Flexor Stretch
Jefferson Curls - 24kg

Deadlift
70kg x 5
120kg x 3
150kg x 1
172.5kg x 10 x 1 [60 sec between reps]

60 seconds felt like loads of time starting out, then it felt less and less as it each rep.
Only just got rep 10 locked out. But that's to be expected as I approach 100% load, (currently 93%).
6 sessions, 2 weeks left, to break 100%. That's probably the max I could expect to take this.

Push Press
15kg x 8
45kg x 5
55kg x 5
60kg x 3
67.5kg x 5 *PR*

Rep 4 was tough. Really focused on driving up with the hips on the 5th, and it was better rep.

Hang Cleans
45kg x 3
55kg x 3
65kg x 2
70kg x 1
76kg x 3 *PR*

Good reps, got under the bar well (for me at least)

[Mellor]

Thurs - Strength 1

Warm-up
Hip Flexor Stretch
Jefferson Curls - 24kg

Deadlift
70kg x 5
120kg x 4
155kg x 2
175kg x 9 x 1 [60 sec between reps]


DB Bench Press
20kg x 8
30kg x 6
37.5kg x 6
37.5kg x 7 *PR*

Cable Row
65kg x 6

DB Bicep Curls
17.5kg x 8

[Mellor]

Weds Night - BJJ

Pre-class
Some stretching

Rolling
About 45 mins light rolling,

Warm-up
General rolls, hip escape etc

Throws
Ouchi gari combo

Half-guard
sweep from half into mount
Failed sweep, guard recovery into omoplata

Rolling
5 min roll at the end

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

Thurs Night - Striking

Pre-warm up
KettleBell Snatch
32kg x 5

Warm-up
Skipping - ugh
Movement - Gator crawls, hip switches, bear crawls
Stretching

Technique
About 40 mins on combos

Sparring
5 continuous round, new opponent every minute.

[Mellor]

Tues - Strength 2

Warm-up
Hip Flexor Stretch
Jefferson Curls - 24kg

Deadlift
70kg x 5
120kg x 4
155kg x 3
177.5kg x 10 x 1 [60 sec between reps]

Boom. Back up to 10 reps.
a bit longer between sessions, doesn't appeared to have hurt. Felt strong today.
Repeats at 100% could be on the cards

HBBS
Skipped - forgot one of my shoes

Pull - ups
BW x 5
14kg x 2 x 5 *PR*


Snatch Grip Shrugs
60kg x 8
80kg x 2 x 8

[Mellor]

Wednesday - Sparring
Got set up, spent 20 mins stretching
Then started some sparring drills. Around 4 mins in, my opponent checked a kick with his knee. My whole shin numb and I couldn't stand on it. Thought it was a deadleg that would pass, but 20 mins later it still felt weird.
Ice'd it a bit. Went home and elevated it and put a heat pack on it. Didn't get any better, felt like my shin muscle was constantly contracted 50%, and it I used it, then it over contracted and hurt.

Thurs
Next morning I can could barely walk on it. ugh. Ankle mobility is severely reduced.
I stick on a compression sleeve and head to work. Over a few hours it starts to loosen up.
I figure I can maybe try some squats to see if loading it can make go through full ROM.

Squats
20kg x 5
60kg x 5
100kg x 3
117.5kg x 1

Got pinned in the hole for the second rep, ankle mobility wasn't happening on that side so I was compensation elsewhere.

Thurs Night – Stretching
Bridge Work
10 Cat/Cows
10 Glute bridges
10 / side Single Leg Glute bridges
10 / side Back leg lifts
10 / side Donkey Kicks

60sec/side Standing Lunge
30sec/side Kneeling/Low Lunge with foot bind
60/side Wall stretch (aka Couch Stretch)

15-20 Shoulder Rolls
15-20 Band/Stick Dislocates:
15-20 Scapular Shrugs
15-20 Supine Arm Raised Slides
30side Childs Pose with Lat Stretch
30sec Puppy Dog Pose on the floor
30sec Dynamic Butchers Block

T-Spine Extension over Roller
30sec Half Bridges
30sec Camel Pose

Full Bridge

SPOILER

Foam Rolling
Go over my cal for a while with a foam roller
and then with a rolling pin (from the kitchen)

[Mellor]

Friday
Forgot my straps, so went with a stretch routine.
Prob best tbh

Warm up
Box Bridge
Calf Stretch

Splits
Frog splits on roller - 2 x 2 min
Middle Splits - 2 x 2 min

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

Not great, but I haven't done these in a while

Bridge
Handstand to box bridge (90cm)
Handstand to box bridge (75cm)

[Mellor]

Friday - Strength 3

Warm-up
Hip Flexor Stretch
Jefferson Curls - 26kg

Deadlift
60kg x 5
120kg x 3
150kg x 1
180kg x 7 x 1 [60 sec between reps]

180kg is a bit of a milestone. Only 7 reps, but happy with that considering my shin/ankle issue and the face it was later in the evening and I had been aggressively stretching.

Push Press
15kg x 8
45kg x 5
55kg x 5
68.5kg x 5 *PR*

That's within 0.5kg of my 1RM Pushpress (69kg). I think i might hit 70kg for 5, I'd be happy with that.


Hang Cleans
45kg x 3
55kg x 3
65kg x 3
70kg x 2
75kg x 1
77.5kg x 2 *PR* ...just lost a third rep

Full clean
77.5kg x 2 x Fail

Hang Cleans
77.5kg x 3 *PR*

Missed a third rep, dropped it forward at the bottom. At last I'm getting down.
Then tried to clean it from the floor and missed it twice. No warm up fro the floor and my set up was off. Bar way in front, missed hips.
I knew I had the triple, so I went again from the hang, and nailed it.

That's the same weight as my max ever single. It's also around bodyweight.

[Mellor]

^^^^^^^^ For to include the squats above

HBBS
20kg x 12
65kg x 8
95kg x 8

_________________________________________________

Thurs Night – Stretching
Bridge Work
10 Cat/Cows
10 Glute bridges
10 / side Single Leg Glute bridges

60sec/side Standing Lunge
30sec/side Kneeling/Low Lunge with foot bind
60/side Wall stretch (aka Couch Stretch)

15-20 Shoulder Rolls
15-20 Band/Stick Dislocates:
15-20 Scapular Shrugs
15-20 Supine Arm Raised Slides
30side Childs Pose with Lat Stretch
30sec Puppy Dog Pose on the floor

T-Spine Extension over Roller
30sec Half Bridges
30sec Camel Pose

Full Bridge

[Mellor]

Tues - Strength 1

Warm-up
Hip Flexor Stretch
Jefferson Curls - 24kg

Deadlift
60kg x 5
100kg x 3
140kg x 2
160kg x 2
182.5kg x 8 x 1 [60 sec between reps]

99% of my max ever DL. Feeling strong today.

DB Bench Press
20kg x 6
32.5kg x 6
40kg x 3 *PR*
35kg x 6

A PR, and 40kg for reps, I suppose. But not the 6 reps I wanted. Still though. progress is progress.

DB Bicep Curls
17.5kg x 8

[Mellor]

Weds - Lunchtime session

Warm up
T-Spine mobility


Back archs to box (c.92cm)
3 x 5

Calf stretches
3 x 60sec per side

Ballistic Toe Touches
3 x 72reps per leg
...ouch

Assualt Bike
50 Cals
Time: 3m45s

Ugh that was horrible, this could replace the concept2 as my grim cardio of choice.
I'd put the about equal to roughly a 1km row

[Mellor]

Weds - Night
2 hours of jiu jitsu

Tues - Strength 2

Warm-up
Hip Flexor Stretch
Jefferson Curls - 24kg

Deadlift
70kg x 5
120kg x 3
155kg x 2
185kg x 5 x 1 [60 sec between reps]

Was a little sore and tired today. Didn't feel like I'd be crushing it today, but knew I had the reps none the less. That's my DL 1RM for repeated singles with relatively short rest periods. Happy with that. PR's from here.

Pull - ups
BW x 5
7kg x 5
14kg x 5

Snatch Grip Shrugs
60kg x 8
80kg x 8

[Mellor]

Saturday - BJJ

60 min 2 on 1 session on the kimura
quality stuff

But I hurt my upper back when a partner tried to brut force a move and wrecked me. ugh.



Here's an 185kg deadlift fro last week. Not my best form, back was stiff that day and it shows. But happy with the speed.
approaching 2.3xBW, beltless

http://www.youtube.com/watch?v=-LtQUD2hzLo

[Mellor]

Monday - Bridge and Cardio


Warm up
Foam roller T-Spine
shoulder Dislocates

Bridge
Standing arch - 10s, 10s, 20s
Back arch, head to box - 3 x 5 - 105cm, 95cm, 90cm
Back arch, hands to box - 2 x 5 - 105cm, 90cm

Handstand to box bridge - 90cm, 75cm, 60cm
Video (60cm)

SPOILER

http://www.youtube.com/watch?v=1fVlvDvBws0

Not super impressive or anything, but as I get more control I should be able to drop the box lower and lower.

Assualt Bike
Intervals: 20s on/10s off x 8 (4 min total)
Watts:379 avg/1108 peak
61 Calories



Ugh that was horrible, this could replace the concept2 as my grim cardio of choice.
I'd put the about equal to roughly a 1km row[/QUOTE]

[Mellor]

Monday - Strength 3

Warm-up
Shoulder Dislocates

Push Press
15kg x 8
45kg x 3
55kg x 3
65kg x 1
70kg x 2 x 2

Failed on 3rd reps both times. Aggressive going for 70, but thought I'd have gotten 3 or 4 after 68.5kg. Form broke down a bit and I was bleeding power through the hips & lumbar spine

Hang Snatch
45kg x 3
50kg x 3
53.5kg x 3 *PR*

Hang Clean
45kg x 3
65kg x 3
70kg x 3
75kf x 1
78.5kg x 3 *PR*

[Mellor]

Weds Night - BJJ

Pre-class
Some stretching

Rolling
About 30 mins light rolling,

Warm-up
General rolls, hip escape etc

Throws
Harai Goshi

S-Mount
Mount to S-mount
S-Mount armbar

Rolling
3 x 4 min rolls



later:
Ballistic Stretching
Aiming to do this every night, missed some days, but i've managed 6/10 days at least

[Mellor]

Thurs - Strength - DEADLIFT TEST DAY

Warm-up
Hip Flexor Stretch
Jefferson Curls - 24kg

Front Squats
60KG X 3
80KG X 3

Deadlift
60kg x 5
110kg x 3
150kg x 2
170kg x 1
180kg x 1
190kg x 1 *PR*
192.5kg x 1 *PR*

@77kg
180kg felt good, decided to full right at 190kg, knew I had it but wasn't prepared for the grind. Was a bit of hitching when I watched the playback. Took 10 mins, got head straight and decided to only go 2.5kg heavier as that works out as exactly 2.5xBW. No hitch, just grind, 8 second pull.

http://www.youtube.com/watch?v=TJ6F5uzXvaU

[Mellor]

Friday
60 mins grappling

Ballistic stretching

Weekend
rest, rest, rest

[Mellor]

Monday - Bridge

Warm up
Foam roller T-Spine
shoulder Dislocates

Bridge
Standing arch - 20s x 2
Back arch, head to box - 3 x 5 - 95cm, 90cm, 85cm
Back arch, hands to box - 2 x 5 - 95cm, 90cm

Back arch, head to box - 2 x 1 - 75cm

Handstand to box bridge - 75cm, 60cm, 55cm, 45cm

Video (45cm)

SPOILER

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

[Mellor]

Tuesday - Strength

Warm up
Foam roller T-Spine
Shoulder Dislocates

DB Bench Press
20kg x 8
30kg x 6
34kg x 6
38kg x 6 *PR*
20kg x 8 (alternating)
12kg x 15 (alternating)

Pull/Chin Ups
BW x 10 (Neutral)
BW x 8 (Pull)
BW x 8 (Chin)

Circuit
3 x 2 mins, w/1min rest

R1: Bulgarian bag, 12kg, (2min)
R2: Assault Bike (2min)
R3: Boxing Bag (2min)

[Mellor]

Weds Night

Muay Thai
Some stretching
Warm up
Dynamic stretching
Pads
Jab, cross, elbow knee combos



BJJ

warm up
Bear walk, forward rols, hip escape etc

Double Leg Take down
from arm drag, drills, sprawls, etc
Subs
Chokes from N/S Turtle

Rollin
3 x 4 min rolls

[Mellor]

Thurs - Lunchtime run

Run
Dist: 6.6km
Time: 32:39
Pace: 4:55
Fuck I hate running.

[FeetMagic]

How is your cut coming along or do you just do an intense one 3-4 weeks before? Would be interested to hear about your diet, how often you eat carbs etc? Also what would you recommend bar sparring for conditioning? I've been doing diverse training sessions but everytime we spar it's a completely different ball game.

[Mellor]

How is your cut coming along or do you just do an intense one 3-4 weeks before? Would be interested to hear about your diet, how often you eat carbs etc? Also what would you recommend bar sparring for conditioning? I've been doing diverse training sessions but everytime we spar it's a completely different ball game.

Kind of letting the cut sort it's self atm. Introducing a bit more cardio (the run above) and conditioning type sessions. Then just eating well. It's pretty much my normal diet but winding back portions a bit. A big part is simply making an effort to be prepared for work, so I don't need to eat out. And i'll make the effort to not eat out at the weekend, whereas if I wasn't cutting, I'd go out for dinner or treat myself a bit more at the weekend.
In saying that, I didn't bring lunch today. So I'm still prob eat out at work once a week. But I try to be smart with what I go for.


My diet this week was looks something like;

Breakfast:
A coffee on the way to work;

Oats, whey, blueberries
Eggs and avocado
Bacon and egg on toast (not ideal, but needed something one morning)

Lunch
Beef/chicken salad, or
Dinner leftovers (curry, chilli, chicken etc)
+ "training carbs" where needed, I'll explain more on this below.

Dinner
Thai green curry, often with Slim Rice.
Kangaroo Chilli
Steak and veg/salad
Salmon and cauliflower puree
Chicken and veg, sometimes on a wrap

A cup of tea and some dark chocolate
+A snack of some description usually


As you can see its not particular carb heavy. When I say veg/salad for example, that'll be mixed greens, avocado, onions, and I'll and a few baby potatoes, wedges or "tater tots". I feel that's enough carbs for daily activity, from the oats, veg, chocolate, etc.

Then I add "training carbs" where I feel they are needed. On heavy lifting days, or when I've weights during the day, and another MMA/BJJ session in the evening. I'll add a portion of rice/barley to the curry/chili or whatever I'm having for lunch. I keep these ready in the fridge/freezer. Lunch is usually after the gym.
Also on heavy lifting days, I'll mix a scoop of protein powder and a scoop of carb powder (gatorade, powerade mix etc) with water and sip on that during my workout, and finish it off at the end. Same idea as a post workout shake, plus workout fuel. Plus its good for hydration. Sipping it slowly over time is also easier than downing a full shake when your bolloxed.

[Mellor]

Also what would you recommend bar sparring for conditioning? I've been doing diverse training sessions but everytime we spar it's a completely different ball game.

Long steady cardio good for building a base, but it's not going really replicate the tempo of a fight. You should include something for that part.
Pick something that lasts 2-3 mins, do 3-5 repeats with 1 min rest.
500-800m run, 2-3min on rower/assault bike. Get used to pacing yourself for the distance.

And the best thing will be sparring. Trying to carry that same pacing into sparring so you aren't going too hard too early.
Try doing 2 mins rounds with a fresh opponent every round.

[FeetMagic]

Thanks a lot Mellor, that's great insight. I'm pretty sure I'm not taking in enough carbs based on your diet and I've noticed that during the week with fatigue setting in earlier in the evenings. As with your diet, I think I can definitely introduce more carbs if I stick to weekends off the beer as my weekdays have turned into a "making up for the weekend" diet which is far from ideal. Thanks again!

[Mellor]

Any questions or anything with your diet I'm happy to help.
I think being smart about you carb intake has been key for me. Overall my portions are quite small. So the carbs I have around training is fairly small, for example I think of a portion of rice as 40-50g uncooked rice, not a tray of rice from the take away. Then I'd have very little in the evening as I don't need them - unless it's after a tough workout. And in general a typical persons portion of carbs, especially in ireland, is way too much. Stuff like a massive lasagne, with chips and garlic bread is a silly amount of carbs/food. But it's often the norm, it was for me at one point.
Nowadays I tend to build my dinners around the "protein" part. Which is easy as a meat lover.

[Mellor]

Friday - MMA
90mins of MMA

[Mellor]

Weds - Strength 3

Warm-up
Shoulder Dislocates

Push Press
15kg x 8
35kg x 3
45kg x 3
55kg x 3
65kg x 1
70kg x 2

Failed on 3rd reps again. Push pressing seams way off my thruster strength, which feels odd.

Hang Clean
45kg x 3
55kg x 3
65kg x 3
70kg x 3
75kg x 1
80kg x 1 *PR*

[Mellor]

Friday - MMA

90mins of MMA


Weekend - rest
pros: lots of sleep and lazying about,
cons: beers saturday night, hangover sunday to cancel out the sleep recharge

[Mellor]

Monday - Bridge

Warm up
Foam roller T-Spine
Shoulder Dislocates

Bridge
A1: Standing arch - 25s x 3
B1: Arch head to box - 3 x 5 - 90cm, 85cm, 80cm
B2: Arch, hands to box - 2 x 5 - 90cm, 85cm

Back arch, head to box - 2 x 1 - 75cm

Handstand to box bridge - 75cm, 60cm, 45cm, 30cm

[Mellor]

Tues - Nogi BJJ

Pre-drills
Working on some leg position stuff

Warm-up
Crawls, rolling, BW strength stuff

Technique
Slice Pass defense - To Butterfly
Guillotine from butterfly

Weds - Strength

Warm up
Foam roller T-Spine
Shoulder Dislocates

DB Bench Press
24kg x 8
32kg x 6
36kg x 5 ... lost focus
36kg x 7


Pull Ups - Explosion ladder
3 x 10 (5 up, 5 down)

FYI this is the explosion ladder

[Tar.Aldarion]

That ladder thing looks cool, nice piece of kit.

When you are recording db bench press is it per hand or total?

[Mellor]

That ladder thing looks cool, nice piece of kit.

When you are recording db bench press is it per hand or total?

Yeah it's a fairly unique piece of kit. I'll try get a video on it nest time.
My gym just got a complete upgrade, so lots of new.

DB bench is per hand. So the PR triple was 2x40kg Dumbells, 80kg total.

[Mellor]

Thurs - Strength
Warm-up
Shoulder Dislocates

Push Press
15kg x 8
35kg x 3
45kg x 3
55kg x 3
65kg x 1
70kg x 4 *PR*

Was aiming for 3 reps. Felt I had a 4th. Should of been content, but went for a 5th and missed. Oh well, nest week. A PR is a PR.

Hang Clean
45kg x 3
55kg x 3
65kg x 3
70kg x 2
75kg x 1
80kg x 3 *PR*

Tripled my single PR from last week. Beaming at this tbh. Was supposed to be a double, learnt little from the failed extra rep above and went for a 3rd.
Felt for sure I it was going to be a miss when it was half way to, but I manged to get under anyway. Annoyed I've no video as it felt like a solid full depth catch.
Prob my best set of cleans ever.

[Mellor]

Friday - MMA

90mins of MMA


Weekend - rest
lazed about, again.
8 weeks out, decision time

[FeetMagic]

Friday - MMA

90mins of MMA


Weekend - rest
lazed about, again.
8 weeks out, decision time

Thought you were fighting Halloween weekend? What's making you weigh up fighting?

[Mellor]

Thought you were fighting Halloween weekend? What's making you weigh up fighting?

I was supposed to be, but the fight card was pulled. I only heard it through the grapevine and am a bit pissed off about it. It was supposed to be at the start of the year and has been repeatedly moved and cancelled.

There's another card in december, I can fight on. 8 weeks away, need to decide soon but second guessing after the last cock up.

[Mellor]

Mon - Strength

Warm up
Foam roller T-Spine
Shoulder Dislocates

DB Bench Press
24kg x 8
30kg x 6
34kg x 6
38kg x 7 *PR*
40kg x 5 *PR*


Pull Ups - Explosion ladder
3 x 12 (6 up, 6 down)

http://www.youtube.com/watch?v=4mv4Exe0Ydc

Monkey Bars
3 Sets across the rack (can see the monkey bars in the video)

Dips
BW x 3 x 12