4 years and counting...

[Mellor]

Workout No: 081

Tues - Strength A

Warm up
Band pullaparts
Shoulder Dislocates

HB Squat
20kg x 5
60kg x 5
90kg x 4
102.5kg x 3
112.5kg x 3/1

Pinned again, twice. Not sure if its a strength thing (I've dropped 3kg) or if it's a form thing. I feel like I'm going too far down.

Snatch Warm-up - 15kg

Two-Position Snatch - (Hang snatch, then a full snatch)
35kg x 2
40kg x 2
45kg x 2
48.75kg x 2 x 2 *PR*

Strict Press
45kg x 5
55kg x 5
57.5kg x 4

Chest to Bar Pull-ups
BW x 7/6/5

Meh, too rushed

Workout No: 082
Wed - BJJ - 2hr

Leg locks


Ballistic stretching to warm up

[Mellor]

Workout No: 083
Weds - Lunchtime - BJJ

Technique
Mount Escape

Positional Sparring
2 x 5 mins

Rolling
3 x 5 mins

[Mellor]

Workout No: 084
Weds - Conditioning

Rower
10 x 100m

All up I'm happy with that. All times within a 0.8sec window, and the average is towards the lower end. Improving the time comes down to a better start over this distance. I'm crossing the line at 1:29 but the initial strokes at 1:40+ are dragging down the average. (average÷5=time)

Previously I'd hit 18.2 average for 100m, with 17.7sec best time. Although that was over 5 sets not 10, and 2 min rest.

Atlus Stones - well rubber alternatives
55kg x 2
65kg x 2

Just picking up heavy stuff

[Mellor]

Workout No: 085
Fri - Strength B

Warm up
Foamrolling
J-Curls (20kg)

Deadlift
20kg x 5
70kg x 5
110kg x 3
140kg x 2 *mixed grip*
160kg x 1
172.5kg x 5 @10 *PR*

Two Position Clean
Skipped

DB Bench Press
30kg x 6
42kg x 3

Row
50kg x 5
80kg x 2 x 5

Farmer's Carry
16m w/82kg per hand *PR*
16m w/83.5kg per hand *PR*
16m w/85kg per hand *PR*

[Mellor]

Workout No: 086
Mon - Bodyweight

Warm up
Knee squats

2 position Clean
20kg x 6
45kg x 2
55kg x 2
65kg x 2
70kg x 2
75kg x 2
77.5kg x 2

Pulley Muscle-Up
BW x 5
+25kg x 5
+45kg x 5, 5

Tucked Tilt Lever
x 2 x 10

Horse Stance
3 x 105sec

Dips
34kg x 8

[Mellor]

Workout No: 087

Tues - Strength A

Warm up
Band pullaparts
Shoulder Dislocates

HB Squat
20kg x 5
60kg x 5
90kg x 4
100kg x 3
110kg x 3

Front Squat
60kg x 5


Snatch Warm-up - 15kg

Two-Position Snatch - (Hang snatch, then a full snatch)
35kg x 2
40kg x 2
45kg x 2
50kg x 2 *PR*
50kg x 1 (floor)

Strict Press
45kg x 5
52.5kg x 5
57.5kg x 5

Monkey Bars
Some movement and gripwork on the monkey bars.

[Mellor]

Workout No: 088

Chest to Bar Pull-ups
BW x 7/7/6

Ballistic Stretching
3 x 72 reps



BJJ - 90mins

Warm up

Technique
Attack combinations

Rolling
3 x 5 mins

[Mellor]

Workout No: 089
Fri - Strength B

Warm up
Foamrolling

Two Position Clean
45kg x 2
55kg x 2
65kg x 2
75kg x 2
78.5kg x F ... Fell back on my ass
78.5kg x 2 *PR*

DB Bench Press
26kg x 6
42kg x 4 PR?

Pendlay Row
77.5kg x 3 x 5

Atlas Stones (Deadballs)
65kg x 3


Workout No: 090
Fri evening - BJJ

Technique session with some of the guys going for grading

[Mellor]

Workout No: 091
Fri - Strength...the rest

Warm up
Foamrolling
J-Curls (20kg)

Deadlift
70kg x 5
110kg x 3
150kg x 2 *mixed grip*
175kg x 5 @9.5 *PR*

Yes!

Farmer's Carry
16m w/86kg per hand *PR*
16m w/88.5kg per hand *PR*

Conditioning
1-Mile Run: 6:10

[Mellor]

Above workout was saturday morning. 10:45 to 11:45, followed by mins BJJ from 12:30. Was wrecked afterwards, but finished the month strong.

Workout No: 092
Sat - BJJ

Technique
DLR sweep

Positional Sparring
Sweep or Pass drill

Rolling
5 x 5 mins

Some of the purple belts mangled me, but held my own with the others.





April Round-up
27 sessions. Keeps up the space. An even 26 per month needed from here.
More competitions coming up in May.

[Mellor]

Workout No: 093
Mon - Bodyweight

Warm up
Skin the cat
shoulder dislocates


Pulley Muscle-Up
BW x 5
+25kg x 5
+50kg x 3

Tucked Lever
3 x 10sec

Horse Stance
2mins

Dips
BW x 25

[Mellor]

Workout No: 094

Tues - Strength A

Warm up
Band pullaparts
Shoulder Dislocates

Front Squat
20kg x 5
50kg x 5
70kg x 5
80kg x 5
85kg x 5

Front Squat
60kg x 5


Snatch Warm-up - 15kg

Two-Position Snatch - (Hang snatch, then a full snatch)
35kg x 2
40kg x 2
45kg x 2
50kg x 2

DB Press
14kg x 6
18kg x 6
20kg x 2 x 6


Chest to bar Pull ups
BW x 3 x 7

[Mellor]

Workout No: 095
Tue - NoGi BJJ

20mins Warm up
40mins Drillls
15mins Rolling...

[Mellor]

Workout No: 096
Thurs - Conditioning

Rower
5 x 100m

Only 5 sets, but every set was quicker that my fastest time the last day. So very happy with that. Consistent times with a .3s range, that would have been tighter if not for the strong finish. 0.1s behind my best time of 17.7, however this was my best average time yet and average pace sub1:30 for the time time too.


1-Mile Run:
Time: 6:00

Was on track for 6m ot a second under with 4 seconds to go. i was in a heap by the end of it. And didn't actually get the final time.

Flexibility
Hamstring Ballistic Stretch - 3 x 72 reps
Red, Red/Green, Red/Yellow (plate heights)

Horse Stance - 2mins

[Mellor]

Workout No: 097
Fri - Strength B

Warm up
Foamrolling

Two Position Clean
45kg x 2
55kg x 2
65kg x 2
75kg x 1+F, plates slide off and I didn't notice on the 2nd rep
79g x 1+F, went on to one knee in the hole
79kg x 2 *PR*

Bench Press
20kg x 5
50kg x 5
70kg x 5
85kg x 5
90kg x 5

Pendlay Row
80kg x 2 x 5

Atlas Stones (Deadballs)
65kg x 3


Workout No: 090
Fri evening - BJJ

Technique session with some of the guys going for grading[/QUOTE]

[Mellor]

Workout No: 098
Fri - Strength...the rest

Warm up
Foamrolling
J-Curls (20kg)

Deadlift
60kg x 5
100kg x 3
140kg x 2 *mixed grip*
160kg x 1
185kg x 3 @10 *PR*

YeeeeeHaawwww

That's my strapless 1RM (from the last IPB meet up Xmas 2014) for a fucking triple.

Farmer's Carry
16m w/90kg per hand *PR*
16m w/91kg per hand *PR*

Body weight is 76kg which puts the deadlift at 2.43xBW
And the farmers carry at 1.2x
#FeelsStrong

[Mellor]

Workout No: 099
Mon - Bodyweight

Warm up
Shoulder dislocates

Pulley Muscle-Up
BW x 5
+25kg x 5
+47.5kg x 5

Tucked Lever
3 x 15sec

Horse Stance
skipped

Dips
+34kg x 3 x 8





Workout No: 100
Mon - BJJ

Warm-up

Technique
Butterfly sweep and reversal

Rolling
2 x 5 mins

Dial it in JiuJitsu Session, but also my 100 session for the year, in >4 months. 114 days to be exact.

[Mellor]

Workout No: 0101

Tues - Strength A

Warm up
Band pullaparts
Shoulder Dislocates

Front Squat
20kg x 5
50kg x 5
80kg x 5
90kg x 5


Snatch Warm-up - 15kg

Two-Position Snatch - (Hang snatch, then a full snatch)
35kg x 2
40kg x 2
45kg x 2
51kg x 2
41kg x 1 (floor)

DB Press
14kg x 6
22kg x 2 x 6

Chest to bar Pull ups
BW x 8

[Mellor]

Workout No: 102
Mon - BJJ

Warm-up

Technique
Butterfly sweep and reversal

Rolling
3 x 5 mins

Workout No: 103
Thurs - Conditioning

1-Mile Run:
Time: 5:57

A few seconds off, but not much.

Flexibility
Hamstring Ballistic Stretch - 3 x 72 reps
Red/Green, Red/Yellow, Red/Red

Splits (Wall) - 5mins

[Mellor]

Workout No: 104
Fri - Strength B

Warm up
Foamrolling

Two Position Clean
45kg x 2
65kg x 2
70kg x 2
75kg x 2
80kg x 2 *PR*

Bench Press
20kg x 5
50kg x 5
70kg x 3
82.5kg x 3
92.5kg x 5

Pendlay Row
80kg x 3 x 5

[Lurker23]

Super stuff on the deadlift. Well done.

Seems like a lot longer since that IPB gym session!

[Mellor]

Super stuff on the deadlift. Well done.

Seems like a lot longer since that IPB gym session!

Deadlift has gone well. I always felt the last couple of cycles had left weight behind for the last few sessions. Feels good to pull these numbers. Also good considering I'm only strength training twice a week.

My last triple equals my raw PR, I've pulled 192 with straps last year. Only need the straps as hands were torn up. Don;t feel grip is a limiting factor here. Confidant that I have 195kg right now, possibly 197.5kg. And I'd consider a craic at 200kg. Not sure if the farmers carry were the game changed, or the adjustment with my feet. Prob a combo of both.

Testing on Saturday.

[Mellor]

Workout No: 105

Tues - Strength A

Warm up
Band pullaparts
Shoulder Dislocates

Front Squat
20kg x 5
50kg x 5
80kg x 5
92.5kg x 4

Ugh, dropped a rep way too early


Snatch Warm-up - 15kg

Two-Position Snatch - (Hang snatch, then a full snatch)
35kg x 2
45kg x 2
50kg x 2
52.5kg x F

DB Press
14kg x 6
20kg x 6
24kg x 6

Chest to bar Pull ups
BW x 8

[Mellor]

Workout No: 106
Wed - BJJ

Warm-up

Technique
Butterfly sweeps and submissions






Workout No: 107
Thur - Bodyweight

Warm up
Shoulder dislocates

Pulley Muscle-Up
BW x 5
+25kg x 5
+50kg x 5

Tucked Lever
3 x 20sec

Hamstring Ballistic Stretch - 3 x 72 reps
Red/Yellow, Red/Red, Red/Green/Green

Dips
+40kg x 4

[Mellor]

Workout No: 108
Fri - Strength B

Warm up
Foamrolling

Two Position Clean
45kg x 2
65kg x 2
70kg x 2
75kg x 2
81kg x 2 *PR*

Bench Press
20kg x 5
50kg x 4
70kg x 4
80kg x 3
93.5kg x 5

Pendlay Row
81kg x 3 x 5

Monkey Bars
Swinging around, pull ups, jumps etc


Workout No: 109
Fri - MMA

MMA sessions working on takedowns, and some of the butterfly jiu jitsu techniques applied to MMA cage work.

[Mellor]

Workout No: 110
Sat - Sparring

Stand up sparring. Need to tidy this up a lot.


Workout No: 111
Sat - Deadlift test Day

Warm up
Foamrolling
J-Curls (20kg)

Deadlift
70kg x 5
110kg x 4
140kg x 2 *mixed grip*
170kg x 1
195kg x 1 *PR*
197.5kg x 1 *PR*

Was a bit unsure before the 195 rep. Second guessing myself. But it shot up the first half, I was kinda ready got a 10sec grind, so when it was nearly there I slightly hitched it a bit. About 4 seconds, so a lot faster than I expected. Tossed it up between 197 or going for 200 for about 10 mins. In the end, I decided not to get greedy. I'd be pissed if I had a narrow miss at 200 knowing I was good for >195
197.5kg took about 8 seconds so it was the right call.

https://www.instagram.com/p/BFqaaknSXBr/

Farmer's Carry
16m w/81kg per hand *PR*
16m w/93.5kg per hand *PR*

93.5kg was the closest I've been to dropping them. Would like to try these outdoors where I can not worry about wrecking the place.




Solid week. 7 sessions. Some good PR's. Rewarded myself with a giant burrito

[Mellor]

Workout No: 112
Mon - Conditioning

1-Mile Run:
Time: 5:50 *PR*

Shave, shave, shave
That must be a PR I think. I might hit 5:30 in 3 weeks if I keep creeping at this rate.

Flexibility
Hamstring Ballistic Stretch - 3 x 72 reps
Red/yellow, Red/Green/Green, Red/Green/Yellow

[Mellor]

Workout No: 113

Tues - Strength A

Warm up
Band pullaparts
Shoulder Dislocates

Front Squat
20kg x 5
50kg x 5
80kg x 5
91kg x 3*
91kg x 5

*...tried out a new grip and fucked it up. bar rolled down my bicep and crushed it badly.

Snatch Warm-up - 15kg

Two-Position Snatch - (Hang snatch, then a full snatch)
35kg x 2
45kg x 2
50kg x 2
52.5kg x F

DB Press
20kg x 6
24kg x 6/6/5

Chest to bar Pull ups
BW x 8 x 3





Workout No: 114
Tue - BJJ

Warm-up

Technique
Running man escapes

[Mellor]

Workout No: 115
Thur - Bodyweight

Warm up
Shoulder dislocates

Pulley Muscle-Up
BW x 5
+28kg x 5
+52kg x 5

Tucked Lever
3 x 25sec

Horse Stance
2 x 3mins

Dips
+40kg x 6 *PR*



Workout No: 116
Wed - BJJ

Warm-up

Technique
TBC

[Mellor]

Workout No: 116
Fri - Strength B

Warm up
Foamrolling
Ankle stretch

Two Position Clean
45kg x 2
65kg x 2
75kg x 2
80kg x F (hang)
80kg x F (floor)
82.5kg x 2 *PR*

Missed 80kg twice from both positions. Caught it, but collapsed forward.
Decide to load up 82 and go for it. Not perfect, but a clean PR.

Bench Press
20kg x 5
60kg x 5
80kg x 4
80kg x 3
95kg x 5

Snatch Deadlift
35kg x 5
45kg x 3

Clean Deadlift
65kg x 5
75kg x 3



Workout No: 109
Fri - MMA

MMA sessions working on takedowns, and some of the butterfly jiu jitsu techniques applied to MMA cage work.[/QUOTE]

[Mellor]

Numbers are messed up in the post above. Should have been workout 118, and the end deleted.

Competed in the Canberra state championships on saturday. Not counting it as a workout.
3.5 hour bus trip inland, long way to go but I want to take this year serious.

I entered the masters (30+) division. Which meant I had one match, directly to the final. It was a close match, I twice had a submission attempt stopped by the ref when out of bounds. should have been two points each time. With 30 seconds to go I was down 5-0, which I felt should have been 5-4. I decide to hit a takedown and challenge the points afterwards. Hit my takedown, and rode out the clock.
Questioned the missing points to be told you don't get points for that. (I knew you did).

Token Silver Medal.


In the open weight I drew a match with a 97kg block of a man. Nearly armbared him early on but once he got I top I was crushed.
You win or you learn.

After that match, the ref from my first match came up to me and said he checked it up. I was right and I should have gotten the points. Fuck all use to me now. Knowing I should have gotten the gold is not quite the same as the official result.

[Mellor]

Workout No: 118
Mon - Conditioning

3km Run:
Time: 12:18 *PR*

Very happy with that. can definitely Push it under 12min mark.
Have a few running targets to hit over the next while.

Get my mile time closer to 5min
Run a 11 min 3km
A 20min 5km

3 x 3min runs, with 1 min rest. 800m each set

Flexibility
Hamstring Ballistic Stretch - 3 x 72 reps
Red/yellow, Red/Green/Yellow, Red/Green/Blue[/QUOTE]

[Mellor]

Workout No: 119

Tues - Strength A

Warm up
Band pullaparts
Shoulder Dislocates

Front Squat
20kg x 5
50kg x 5
80kg x 5
90kg x 1
92.5kg x 5
90kg x 1 (5 second pause)

Fixed my grip, much better. Now. I will hit 100kg this cycle.

Snatch Warm-up - 15kg

Two-Position Snatch - (Hang snatch, then a full snatch)
35kg x 2
45kg x 3 x 2

3 sets at a reduced weight, just trying to improve form this week.

DB Press
20kg x 6
26kg x 5

Chest to bar Pull ups
BW x 9 *PR*


Workout No: 120
Tue - Wrestling

Warm-up
Head springs
Handstands

Sparring
6 x 4min rounds

[Mellor]

May Re-Cap:
28 sessions
1 Competition

Above the target of 26 sessions. And hit my most training sessions in any month so far.

__________________________________________________ ________________________


Workout No: 121
Wed - BJJ

Warm-up

Technique
Mount Escape

Rolling
1 x 4 mins

Simple session. Partnered with a new girl to the gym. I think she felt a little awkward at first being is such close proximity to each other, straddle, etc.
THat sort of thing never enters my head, but I often wonder about the other guys.

[Mellor]

Workout No: 122
Thur - Bodyweight

Warm up
Shoulder dislocates

Pulley Muscle-Up
BW x 5
+28kg x 5
+55kg x 5 *PR*

Tucked Lever
3 x 25sec

Hand Stands
2 sets of 5

Dips
BW x 6
+40kg x 8 *PR*


Workout No: 123
Thurs Eve - Wrestling

Warm-up
Head springs
Handstands

Sparring
6 x 4min rounds

[Mellor]

Workout No: 124
Fri - Strength B

Warm up
Foamrolling
Ankle stretch

Two Position Clean
45kg x 2
55kg x 2
65kg x 2
75kg x 1
80kg x 1
83.5kg x 2 *PR*

Did not think I was getting that. Had to dig deep on rep two (from ground) after pausing in the hole

Bench Press
20kg x 5
60kg x 5
75kg x 3
85kg x 2
96kg x 3

Was supposed to be 5 reps here for a PR. Was too slow on the 4th. THe clean took too much out of me

Snatch Deadlift
55kg x 5
50kg x 3

Clean Deadlift
75kg x 5
80kg x 3

Bar Leap
1.8m x 1 *PR*

Hang from the pull bar on one side of the rack, swing and leap to the opposite bar, 1.8m away
Not sure what to call this, or why I do it even.

[Mellor]

Workout No: 125
Mon - Conditioning

Treadmill Sprits:

4 x 400m @12/20/20/20.5 kmph

Some 400m sprints. First was just a warm up run. Kept the threadmill running between sets, with about 1m15s rest between sets. 20km/h works out at 1m12s and the last was a bit quicker at about 1m10s.
60second 400m sounds like the goal. Ideally on the track if I get a chance.

Flexibility
Hamstring Ballistic Stretch - 3 x 72 reps
Red/green, Red/Green/Blue, Red/Green/Red

Horse Stance (1200mm wide)
3 x 45sec

Middle Splits
3mins - 134° *PR*

[Mellor]

Workout No: 126

Tues - Strength A

Warm up
Band pullaparts
Shoulder Dislocates

Front Squat
20kg x 5
50kg x 5
70kg x 3
90kg x 1
94kg x 4 ....
92.5kg x 1 (5 second pause)

Snatch Warm-up - 15kg

Two-Position Snatch - (Hang snatch, then a full snatch)
35kg x 2
45kg x 2
47.5kf x 2

3 sets at a reduced weight, just trying to improve form this week.

DB Press
20kg x 6
26kg x 5/5/4

Chest to bar Pull ups
BW x 3 x 9 *PR*


Workout No: 127
Tue - Wrestling

Sparring
5 x 4min rounds

Warm-up
Straddles
Burpees
Press-ups
Handstands
Head springs

Missed the warm up starting out, so stayed for the warm up for the nest class

[Mellor]

Workout No: 128
Weds - Bodyweight

Warm up
Shoulder dislocates

Pulley Muscle-Up
BW x 5
+28kg x 5
+56kg x 5

Tucked Lever
2 x 28/30sec

Handstands
2 x 6reps

Horse Stance
2 x 45sec

Dips
+44kg x 5/4 *PR*





Workout No: 129
Wed - BJJ

Pre-class
drills, passing, rolling

Warm-up
Hip escapes, horse stance, movement

Technique
TBC

Rolling
4 x 4min

[Mellor]

Workout No: 130
Tues - Wrestling - 60mins

Warm up
Wrestling warmup
Rolls, handstands, cartwheels, bodyweight, pylo's etc

Sparing
6 x 4 min rounds

45mins rest/stretchinh

Tues - NoGi - 90mins

Drills
Mount control

Rolling
2 rounds

Double session, only counting at 1 workout as its all no-gi grappling. Was bolloxed afterwards

Workout No: 131
Fri - Strength B

Warm up
Foamrolling
Band dislocates

Bench Press
20kg x 5
60kg x 5
80kg x 4
90kg x 3
96kg x 3

Same as last week. Didn't feel good warming up. Just sluggish.

Two Position Clean
45kg x 2
55kg x 2
65kg x 2
75kg x 1

Stopped there, as all reps were power cleans. Lacking speed under the bar.

Snatch Deadlift
52.5kg x 5

Clean Deadlift
82.5kg x 3

TRow
82.5kg x 5

Just rushed through the end of the workout. Single sets.
jUst don't have any pop today, tough week and I'm running a little low at this point.

[Mellor]

Workout No: 132

Tues - Strength A

Warm up
Band pullaparts
Shoulder Dislocates

Front Squat
20kg x 5
50kg x 5
70kg x 3
90kg x 1
93.5kg x 5 *PR*
93.5kg x 1 (5 second pause)

Snatch Warm-up - 15kg

Two-Position Snatch - (Hang snatch, then a full snatch)
35kg x 2
45kg x 2
48kg x 1
48kg x 2
49kg x 2 (press out on the second rep)


DB Press
18kg x 6
26kg x 4
20kg x 6

Chest to bar Pull ups
BW x 9 *PR*



Workout No: 133
Tue - Wrestling

Sparring
5 x 4min rounds

[Mellor]

Workout No: 134
Weds - Bodyweight

Warm up
Shoulder dislocates

Pulley Muscle-Up
BW x 5
+28kg x 5
+58kg x 5 *PR*

Tucked Lever
2 x 25/28sec

Handstands
2 x 6reps

Horse Stance
3 x 60sec

Dips
+44kg x 7 *PR*

[Mellor]

Workout No: 135
Wed - BJJ

Pre-class
drills, passing, rolling

Warm-up
Hip escapes, horse stance, movement

Technique
Spider guard

Rolling
4 x 4min



Workout No: 136
Thurs - Strength B

Warm up
Foamrolling
Band dislocates

Bench Press
20kg x 5
60kg x 5
80kg x 4
90kg x 3
96kg x 4

+1 rep, just don;t have the 5th right now

Two Position Clean
35kg x 2
55kg x 2
65kg x 2
75kg x 2
82kg x 2
80kg x 1 (floor)

Stopped there, to keep it fresh.
1 mile race tomorrow

[Mellor]

Workout No: 137
City Mile Dash

Warm up
Stretching, Kicks

1 mile race (1,609m)

Time: 5m27s

Not much in the way of a trip report to give. It was tough, but time pass quickly. Got to the turn around pretty fast and wasn't too far off the leader. Burst of confidence from that. Kicked it up a gear in the last 200m. Passed a few people on the run up to the line.
Felt like throwing up for the next 20mins.

[Mellor]

Workout No: 138

Tues - Strength A

Warm up
Band pullaparts
Shoulder Dislocates
Foam rolling

Front Squat
20kg x 5
50kg x 5
70kg x 3
85kg x 1
95kg x 5 *PR*


Snatch Warm-up - 15kg

Two-Position Snatch - (Hang snatch, then a full snatch)
35kg x 2
40kg x 2
45kg x 2
50kg x 1 (hang)
50kg x F (floor)

DB Press
18kg x 6
26kg x 2 x 6 *PR*

Chest to bar Pull ups
BW x 10 *PR*

[Mellor]

Workout No: 139
Weds - Bodyweight

Warm up
Shoulder dislocates

Pulley Muscle-Up
BW x 5
+20kg x 5
+40kg x 5
+60kg x 5 *PR*

3 plates, felt like a beast

Tucked Lever
2 x 25/25sec

Shoulders just fried by this point

Handstands
2 x 6reps

Horse Stance
2 x 90sec

Dips
+45kg x 5 *PR*

Was hoping for 6-8 reps, but PR is a PR.




Workout No: 140
Tues - Wrestling - 60mins

Warm up
Wrestling warmup
Rolls, handstands, cartwheels, bodyweight, pylo's etc

Sparing
6 x 5 min rounds

45mins rest/stretching at home

[Mellor]

Workout No: 141
Weds- Strength B

Warm up
Foamrolling
Band dislocates

Bench Press
20kg x 5
50kg x 5
75kg x 4
87.5kg x 3
96kg x 4

96kg is like my mortal enemy. To be fair, I've gotten 1kg lighter over the last few weeks

Two Position Clean
45kg x 2
55kg x 2
65kg x 2
75kg x 1
80kg x 1
82.5kg x 2

Snatch Deadlift
45kg x 5
52.5kg x 3

Clean Deadlift
75kg x 5
82.5kg x 3

Bar Jump
1.8m x 2 x 2


Workout No: 142
Wed - BJJ

Pre-class
drills, passing, rolling

Warm-up
Hip escapes, horse stance, movement

Technique
Double Under Guard Pass

Rolling
4 x 4min

[Mellor]

Workout No: 143
Weds- Grappling

NoGi
Lunch time session working on nogi game for tomorrow's comp.
Fell good. Possible tricky match if I make the semi's. Guy from another guy who has been training with us, he gets the better of me most of the time



Workout No: 144
Fri - Cardio

Run
2.2km around the my house

Started off just over 4min/km pace. But slowed down as I hit some tricky hills.
Hit My fastest 400m and 1km and 1 mile on the tracker, but didn't have it with me last week

[Mellor]

NSW State championships last weekend. My first round opponent didn't show up and I was eliminated on points in the 2nd round.
Hurt by calf so skipped day 2.

[Mellor]

Workout No: 145

Tues - Strength A

Warm up
Band pullaparts
Shoulder Dislocates
Foam rolling

Front Squat
20kg x 5
50kg x 5
70kg x 3
85kg x 1
96.25kg x 5 *PR*


Snatch Warm-up - 15kg

Two-Position Snatch - (Hang snatch, then a full snatch)
35kg x 2
40kg x 2
45kg x 2
50kg x 1 (hang)
50kg x 1 (floor)

DB Press
18kg x 6
26kg x 3 x 6 *PR*

Chest to bar Pull ups
BW x 5 *meh*

[Mellor]

Workout No: 146
Tues - Wrestling - 60mins

Warm up
Wrestling warmup
Rolls, handstands, cartwheels, bodyweight, pylo's etc

Sparing
6 x 5 min rounds





Workout No: 147
Weds - Bodyweight

Warm up
Shoulder dislocates

Pulley Muscle-Up
BW x 5
+22.5kg x 5
+42.5kg x 5
+62.5kg x 4 *PR*

Meh, didn't think I had the 5th rep. Will move to 65kg anyway

Tucked Lever
2 x 15/15

Meh

Handstands
2 x 6reps

Horse Stance
2 x 105sec

Dips
+45kg x 8 *PR*


Workout No: 148
Wed - BJJ

Warm-up
Hip escapes, horse stance, movement

Technique
Knee Slice Guard Pass

Situational Sparring
10 x 3min[/QUOTE]

[Mellor]

Workout No: 149
Thurs - Cardio

Run
2.6km around the my house

Pace:4:27/km


June Re-Cap:
29 sessions
1 Competition

+1 PR on training session per month. And frustratingly close (1 off) hitting 1 session per day for the month.
Half way through the year and 1 off the target of 300 session., happy with that considering I had over two weeks off in January.

[Mellor]

Workout No: 150
Fri - Strength B

Warm up
Foamrolling
Band dislocates

Bench Press
20kg x 5
50kg x 5
75kg x 4
87.5kg x 3
96kg x 4

Again, this sucks. I should probably be happy to have maintained strength while I've been dropping weight. Currently 73-74kg

Hang Clean
35kg x 3
55kg x 2
65kg x 2
75kg x 1
80kg x 1
84kg x 1 * PR*

90 by the end of the year and il be happy

[Mellor]

Grappling Industries - Sub Only

NoGi Intermediate
First match: Faced a strong opponent who I kept trying to footlock me. Eventually I took top position and turned up the pressure. He'd struggle and try force me off him, I'd spin around and end up back where we started. After two or three times, I could see him starting to break. He stopped defending the far arm, once I got the underhook, I spun through for the armbar. He resisted at first but once I opened his grip it snap on fast. Ended up hurting the guy which I felt a bit shitty about.

Second matched: I double legged into a guillotine early on. I knew he was looking for it, stupid mistake.

Third match: fairly dominant and once I got mount another armbar

Forth match:!I was in control from the start, lost an armbar attack early on. Eventually we reset in full guard with 25 seconds left. I went for a hip bump triangle I've been working on, and landed it. The guy went blue but ran the clock down. Annoyed to miss out on the final sub when it was there (my own fault for trying to attack an armbar at the same time) but very happy to hit that set up in a comp.

Came second overall, for my first medal at bluebelt. Needed that little confidence boost.

[Mellor]

Workout No: 152

Weds - Strength A

Warm up
Shoulder Dislocates
Foam rolling

Front Squat
20kg x 5
50kg x 5
75kg x 3
87.5kg x 1
97.5kg x 3 *PR*

Snatch Warm-up - 15kg

Hang Snatch
35kg x 5
40kg x 3
45kg x 2
50kg x 1
51.25kg x 1
52.5kg x 1

DB Press
18kg x 6
28kg x 4 *PR*
28kg x 3 (one arm standing)

Chest to bar Pull ups
BW x 5

[Mellor]

Workout No: 153

Thurs - Bodyweight

Warm up
Shoulder dislocates

Pulley Muscle-Up
BW x 5
+25kg x 5
+45kg x 5
+65kg x 3 *PR*

Straddle Lever
2 x 15/15

Handstands
2 x 6reps

Horse Stance
2 x 2mins

Dips
+50kg x 1 *PR*


Workout No: 154
Fri - Strength B

Warm up
Foamrolling
Band dislocates

Bench Press
20kg x 5
50kg x 5
75kg x 4
87.5kg x 3
96kg x 3

Hang Clean
35kg x 3
55kg x 2
65kg x 2
75kg x 1
80kg x 1
85kg x F * PR*

Row
85kg x 5

[Mellor]

Workout No: 155

Weds - Strength A

Warm up
Shoulder Dislocates
Foam rolling

Front Squat
20kg x 5
50kg x 5
70kg x 3
90kg x 1
100kg x 1 *PR*
105kg x 1 *PR*

HB Back Squat
105kg x 1
110kg x 1
115kg x F

I paused on 110kg for no good reason, messed up descent on 115kg and post it in the whole. No back squats for weeks just didn't have the rhythm there.

DB Press
20kg x 6
28kg x 4 *PR*
28kg x 5 *PR*

[Mellor]

Workout No: 156
Tues - Conditioning

Rower:
1,000m Row
Time: 3m43s

Held back a bit here just wanted to hit a steady pace I could hold. S/M was 25-28 throughout.

Skillmill:
Random sprints

new piece of kit, its like a self powered threadmill, with a curved base. Like a hamster wheel.

Flexibility
Hamstring Ballistic Stretch - 3 x 72 reps
Red, Red/Green, Red/Green/Yellow

[Mellor]

Workout No: 157

Weds - Bodyweight

Warm up
Shoulder dislocates

Pulley Muscle-Up
BW x 5
+20kg x 5
+40kg x 5
+65kg x 3

Straddle Lever
2 x 15/15

Handstands
2 x 6reps

Horse Stance
2 x 2mins

Monkey Bars
Messing around


Workout No: 158
Wed - BJJ

Warm-up
Hip escapes, horse stance, movement

Technique
Berimbolo

Sparring
4 x 3mins

[Mellor]

Workout No: 158
Fri - Strength B

Warm up
Foamrolling
Band dislocates

Bench Press
20kg x 5
60kg x 5
80k x 3
90kg x 1
95kg x 1
100kg x 1
102.5kg x 1
105kg x 1
107.5kg x f

Missed a PR equalling attempt. 110kg this year

Gymnastic rings

Skin the cat

Muscle ups
First time trying these on rings since working with the pulleys.
Wasn't expecting much but shocked myself with a double. Not perfect, but happy with it.
https://instagram.com/p/BH4PW3UAh5k/