4 years and counting...

[Mellor]

Workout No: 229
Weds - BJJ

Pre-Roll
1 x 5 min round

Warm-up

Technique
Armbar from guard

Rolling
2 x 3 mins


Total rounds: 3
Monthly Total: 3
(aiming for 50 rounds this month)

[Mellor]

Workout No: 230
Thurs - Conditioning

Rower:
250m Row x 4, 1:00 min rest

*Missed the start on this one and lost about 10seconds. Estimated time.
Slighter faster times this week with shorter rest.


Flexibility

Hamstring Ballistic Stretch - 3 x 72 reps

Horse Stance - 3 x 10reps w/30sec hold


Boxing
30sec high punches
30sec power shots
30sec high punches
30sec power shots



Workout No: 231
Fri - Bodyweight

Bar Jumps
1.85*m x 5

A new longest jump. Time to go further.


after hat I did some handstands, cartwheels, headsprings etc
And a round of grappling

[Mellor]

Workout No: 232
Sat - Strength

Warm up
Foamrolling
Band dislocates

Bench Press
20kg x 5
60kg x 5
80kg x 3
92.5kg x 6

Snatch Grip Deadlift
65kg x 3
85kg x 3
105g x 3

Back Lever
One leg tucked X 7/3 seconds

[Mellor]

Workout No: 233
Mon - Strength A

Warm up
Shoulder Dislocates

DB Press
20kg x 6
30kg x 2 x 3 *PR*

First time getting the 30s up and pressed

Single Arm DB Press
26kg x 6
28kg x 4 *PR*

I'm still finding the right side tougher than the left. Which is odd I think.

HB Back Squat
20kg x 5
60kg x 5
100kg x 3
110kg x 1
120kg x 2

Felt awkward so bailed. Annoyed ay myself for that.

Fingertip Pull-ups
3 x 7

Deadhang. fingers are getting stronger

[Mellor]

Workout No: 234
Tues - Misc

Warm up
Shoulder Dislocates
leg swings
Pigeon Pose
Frog Pose
Barbell Ankle Stretch

HB Back Squat
20kg x 5
60kg x 5
100kg x 3
110kg x 1
120kg x 2 *PR*

Came back to repeat the misses set from yesterday. Hit a PR of 120kg. Posture was broken forward a bit, but depth was solid.

Monkey Bars
Swinging around

Horse Stance - 3 x 10reps w/30sec hold

[Mellor]

Workout No: 235
Weds - BJJ (NoGi)

Pre-Roll
1 x 5 min round

Warm-up

Technique
passing DLR Guard

Rolling
2 x 3 mins


Total rounds: 3
Monthly Total: 7



Awkward moment tonight. I was partnered with one of girls. She's quite good, and I like partnering with some body that knows what they are going. Tonights pass involved leaning over them with a hand on their chest. I was just really aware of the fact I was grabbing her boobs. Usually it fine as you roll around each other. I think it was because it's fingers and palms rather than elbows, chest to chest etc

[Mellor]

Workout No: 236
Weds - Conditioning

Rower:
250m Row x 4, 0:50 min rest

Less rest, and faster times.
-10 secs next week I suppose


Flexibility
Hamstring Ballistic Stretch - 3 x 72 reps
Horse Stance - 3 x 10reps w/30sec hold

[Mellor]

Workout No: 237
Thurs - Bodyweight

Warm up
Shoulder dislocates
Skin the Cat
Wrist Stretches

Stability Work
Plank - 45 secs
Side plank - 30 secs (each side)
Reverse plank - 450 secs
Hollow Hold - 45 secs
Arch Hold - 45 secs

Handstands
3 x 6reps

Ring Muscle-Up
Assisted x 5
BW x 5
+2.5kg x 5 *PR*

Tried some forward rolled and other stuff after than. Very difficult

[Mellor]

Workout No: 231

Bar Jumps
1.85*m x 5

Had the lazer measure in my bag today so checked this distance and its 1910 between the bars.

Here it is;

https://www.instagram.com/p/BLetfVCD7lJ/

[Mellor]

Workout No: 238
Fri - Strength

Warm up
Foamrolling
Band dislocates

Bench Press
20kg x 5
60kg x 5
80kg x 3
92.5kg x 7 *PR*
92.5kg x 7

Snatch Grip Deadlift
65kg x 5
85kg x 5
105g x 5

Back Lever
One leg tucked X 7/6/5 seconds


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


Workout No: 239
Fri - BJJ (Gi)

Competition Team Training


Rolling
5 x 7 mins

man, 7 min rounds are a killer. Popped a rib in the first roll and struggle for the rest of the hour.

Total rounds: 5
Monthly Total: 12

Way off target so far.


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


Workout No: 240
Sat - Misc


Farmers Pickup
61kg
81kg
91kg
96kg *PR*

Bicep Curls
25kg x 10
30kg x 8
35kg x 6
30kg x 10
25kg x 12

Pyramid style, minimal rest.

Pec Fly Machine
2 sets


Strained my neck/traps on one of the famer's puck ups. FML

[Mellor]

Workout No: 241
Mon - Strength A

Warm up
Shoulder Dislocates

DB Press
20kg x 6
30kg x 3/4 *PR*


Single Arm DB Press

28kg x 2 x 4 (both sides)

Front Squat
20kg x 5
55kg x 5
75kg x 5
85kg x 5

easy first week back. Nee to stretch shoulders and arms a bit more for a better rack.

Fingertip Pull-ups
3 x 8

Fast reps

Dead-hang
70seconds

(I did 60 seconds last week and forgot to include it)

[Mellor]

Workout No: 242
Weds - Bodyweight

Warm up
Shoulder dislocates
High Hollow Hold
Banded Shoulder stretching....lots

Ring Muscle-Up
Assisted x 5
BW x 3
+3.75kg x 3 *PR*

Handstands
3 x 6reps

Monkey Bars
Swinging around for shoulder health

Plate pinches
10kg per hand.
Left: 65secs, Right: 75sec

[Mellor]

Workout No: 243
Thurs - Conditioning

Rower:
250m Row x 4, 0:40 min rest

Was 2-3 seconds late with the second lap. Messed up the start.
This was the first one where I wasn't recovering in time. Time only dropped a little, and only 0.1s slower than the sets with 1:20rest.

I think the wheels come off with 30 seconds rest


Flexibility
Hamstring Ballistic Stretch - 3 x 72 reps
Horse Stance - 3 x 10reps w/45sec hold

[Mellor]

Workout No: 244
Tues - Wrestling - 60mins

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

Sparing
7 x 4 min rounds

Total rounds: 7
Monthly Total: 19

Way being target, should be at 33 by this stage.




Workout No: 245
Fri - Strength

Warm up
Foamrolling
Band dislocates


Hamstring Ballistic Stretch - 2 x 72 reps, each side

Bench Press
20kg x 5
60kg x 5
80kg x 3
92.5kg x 6
92.5kg x 8 *PR*

Very grindy 8. Ass lifting a bit. Gonna repeat it once more then hit 95kg

Snatch Grip Deadlift
70kg x 5
90kg x 3
110g x 5

Back Lever
One leg tucked X 6/6 seconds

[Hooch]

Workout No: 244

Bench Press
20kg x 5
60kg x 5
80kg x 3
92.5kg x 6
92.5kg x 8 *PR*

Very grindy 8. Ass lifting a bit. Gonna repeat it once more then hit 95kg

Ass lifting is totally fine, just means your using your legs properly pushing into the ground.
Go for the 100 for 3 or 4 and drop down. Let your muscle get used to a new weight so it can grow and develop.

[Mellor]

Ass lifting is totally fine, just means your using your legs properly pushing into the ground.
Go for the 100 for 3 or 4 and drop down. Let your muscle get used to a new weight so it can grow and develop.

I ass lifting off the bench is a technically a fail, I don't compete though so I don't care too much. It does turn it into a decline bench, of sorts, which should probably be avoided.

Completely on board with leg drive though. That's key imo. I can never understand people who bench with their legs up in the air.

I hit 100kg and 101.5kg for a triple last year. Feel like I could do that now, but want to bring by 5-8 rep range up up first.

[Hooch]

I ass lifting off the bench is a technically a fail, I don't compete though so I don't care too much. It does turn it into a decline bench, of sorts, which should probably be avoided.

Completely on board with leg drive though. That's key imo. I can never understand people who bench with their legs up in the air.

I hit 100kg and 101.5kg for a triple last year. Feel like I could do that now, but want to bring by 5-8 rep range up up first.

Unless you're competing I wouldn't worry about it. Assuming it comes off after the bar leaves your chest, it's merely an indication of good leg drive and not cheating the bar up by using your legs to decrease the range of motion.
Lots of people will disagree, but whatever.

[Mellor]

Assuming it comes off after the bar leaves your chest, it's merely an indication of good leg drive and not cheating the bar up by using your legs to decrease the range of motion.

Good point. It's only coming up in the second half of the rep. Purely from squeezing out the last bit of leg drive, not shorting the ROM.
You've convinced me I'll up the weight next week.

[Mellor]

Workout No: 246
Mon - Strength A

Warm up
Shoulder Dislocates
Lat rolling

DB Press
20kg x 6
30kg x 4/3

Single Arm DB Press

28kg x 5/5/3/4 (alternating sides)

Front Squat
20kg x 5
50kg x 5
80kg x 3
90kg x 5
92.5kg x 1 (paused)

Fingertip Pull-ups
3 x 8

Slow reps

Dead-hang
65seconds

[Mellor]

Workout No: 247
Weds - Wrestling/BJJ (NoGi)

Wrestling Tech

2-on-1 double leg setups.

Pre-class
Loaded Butterfly stretch
1 x 4min round

BJJ (No-Gi)
Technique
Half Guard pass to mount

Rolling
4 x 3mins

Total rounds: 5
Monthly Total: 24

[Mellor]

Workout No: 248
Weds - Bodyweight

Warm up
Shoulder dislocates


Ring Muscle-Up
Assisted x 5
BW x 3
+3.75kg x 4 *PR*

Handstands
3 x 6reps

Box Jumps
A bit meh, legs felt heavy

Plate pinches
whoops forgot these..

[Mellor]

Workout No: 249
Thurs - Conditioning

Rower:
250m Row x 4, 0:35 min rest

Recovery becoming a challenge now. Slipped above 3:20

Had a false start where the monitor wasn't working right. But I only noticed after 130m. Was a excellent start too
Reset the monitor, and the first was still easy, hit 1:35 average halfway and had to slow right down to 1:50 come in on target. I'm thinking now that a steadier 1:40 might be more efficient.

By the 3rd and 4th. My start was slow and I was dying as I hung on for 50.0


Flexibility
Horse Stance - 3 x 10reps w/30sec hold
Weight wall splits - 2 x 10kg

[Mellor]

Workout No: 250
Friday Morning - BJJ - 60mins

Rolling
7 x 4 min rounds

Total rounds: 8
Monthly Total: 37



Workout No: 251
Fri - Strength

Warm up
Foamrolling
Band dislocates

Bench Press
20kg x 5
60kg x 5
82.5kg x 3
95kg x 2 x 4

Meh, wanted to hit 6 here. Second session of the day though, while cutting weight.

Snatch Grip Deadlift
60kg x 5
90kg x 3
115g x 5

Plate Pinches
15kg x 20sec (right), 30sec( left)
15kg x 30sec (right), 33sec( left)

Time to move to 20kg

Back Lever
One leg tucked X 10/8 seconds

[Mellor]

Workout No: 252
Sunday - Recovery

A walk...


Yup went for a walk. Wasn't even that far. Had a few hills and some steps.
Stretching out more than anything.




Missed my gym session on Monday, due to being on site all day. (Which was probably more exercise than the "walk". And that closes out October. Not a great result for numbers. Weeks fell awkwardly.

October Recap
26 sessions, Slipped a bit here. And the target of 300 is looking a shade out of reach atm. November will make or break. Only 4 weekends at least.

[Mellor]

Workout No: 253
Mon - Strength A

Warm up
Shoulder Dislocates
Lat rolling

DB Press
20kg x 6
30kg x 2 x 5

Single Arm DB Press
28kg x 5/5/5/6 (alternating sides)

Front Squat
20kg x 5
50kg x 5
80kg x 3
93kg x 5
95kg x 1 (paused)

Fingertip Pull-ups
3 x 8 Dead Hang

Fat Bar holds
20kg x 30sec
50kg x 20sec
80kg x 10/12/5sec

[colm_leche]

November will make or break. Only 4 weekends at least.

You will make it in November. It's either that, or sit at home and grow a 'tache. Enjoy it.

[Mellor]

You will make it in November. It's either that, or sit at home and grow a 'tache. Enjoy it.

Well I've got a bit of a bushy beard at this stage. So 'tache isn't an option. Guess I'll just have to hit my target instead.


Workout No: 254
Mon - Misc

Spent all day setting up a new gym with work. I don't care I'm counting it as a workout.
Move lots of equipment.

Highlights include;

Farmer Carry
4 each of 8kg, 12kg, 16kg, 20kg, 24kg Kettlebells (560kg total)
Off a rack, Carried 10m, another 10, and back on to a rack.


Rower:
250m Test (brand new machine)

Time: 44 Seconds, PR I think

[Mellor]

Workout No: 255
Thurs - Bodyweight

Warm up
Shoulder dislocates


Bar Jumps
1.65m x 3
2.12m x 5

Shocked myself by landing this first time. Need to clean it up a bit now.
Ripped a callus again


Ring Muscle-Up
BW x F

Hands and shoulders were too sore

Dips
BW x 5
28kg x 3
48kg x 2 *PR*

[Mellor]

Workout No: 256

Fri - Strength

Warm up
Foamrolling
Band dislocates

Bench Press
20kg x 5
60kg x 5
85kg x 3
95kg x 5

Snatch Grip Deadlift
60kg x 5
90kg x 5
120g x 5



A bit of a meh session. Rested up for the weekend

[Mellor]

Workout No: 257
Mon - Strength A

Warm up
Shoulder Dislocates
Lat rolling

DB Press
20kg x 6
30kg x 6 *PR*
30kg x 5 and a half

Single Arm DB Press
28kg x 5/6/6/5 (alternating sides)

Front Squat
20kg x 5
60kg x 5
85kg x 3
95kg x 4
100kg x 1 (paused)

Rack position is less then ideal on this.
Was on my way up on the 5th and felt a sudden pins and needles type shock in my foot. Kinda made me spaz out and a dropped the bar. Annoyed as I felt I had it in the bag. Might take a small increase next week.

Fingertip Pull-ups
3 x 9
(fast reps)

Plate Pinches
20kg x 12sec (right), 12sec( left)
20kg x 13sec (right), 11sec( left)

[Mellor]

Workout No: 258
Tue - Conditioning

Rower:
Tried to do some 250m pieces. But the battery kept dying before I'd get set up on the C2
Lots of bursts to try charge it up, but it kept dying. Even tried a few machines. They wrecked.

In the end settled for a 500m at intended 1000m pace. Was easy enough.

500m
Time: 1:40.0


Flexibility
Horse Stance - 2 x 75sec holds
Hamstring Ballistic Stretch - 36 reps, each side
Groin stretch on Adductor Machine - 90lbs

[Mellor]

Workout No: 259
Weds - Bodyweight

Warm up
Shoulder dislocates
Skin the Cat

Ring Muscle-Up
BW x 3
+3.75kg x 2

Handstands
3 x 6reps

Fat Bar holds
50kg x 20sec
70kg x 20/21sec

Deep Step-ups
BW x 2 x 5

[Mellor]

Workout No: 260
Thurs - Strength

Warm up
Foamrolling
Shoulder dislocates
Scap push up
Scap pull ups
band pull-aparts

Bench Press
20kg x 5
60kg x 5
75kg x 5
85kg x 3
95kg x 6 *PR*

Rep PR, wanted 8 reps. Progress is crawling here.

Snatch Grip Deadlift
70kg x 5
100kg x 3
125kg x 3 *PR*
130g x 3 *PR*

Back Lever
One leg tucked X 2 x 8 seconds

Bar Hang
90 sec

[Mellor]

Workout No: 261
Fri - BJJ

Rolling[/I]
A few rounds after work.

Been away from the mats a few weeks, but it was a great return.
Everything went so smooth and fell into place.

Stretching
Some random stretching after class

[Mellor]

Workout No: 262
Tue - Strength A

Warm up
Shoulder Dislocates


DB Press
20kg x 6
30kg x 6
30kg x 3 (shoulder touch)

Single Arm DB Press
28kg x 2 x 6 (alternating sides)

Front Squat
20kg x 5
60kg x 5
85kg x 3
95kg x 5
97.5kg x 2

Bailed on the 2nd or third, bar slipped off. Need to roll shoulder joint more and get into position.

Fat Bar holds
60kg x 32sec

Fingertip Pull-ups
9 dead hang reps

Skipping Monday didn't help the November target. But needed a day off.

[Mellor]

Workout No: 263
Weds - Flexibility

Warm up
Shoulder Dislocates
Skin The Cat
Banded shoulder stretch

Horse Stance
2 x 10 reps, w/30sec hold
2 min Hold

Jefferson Curls
35kg x 3 x 5 (5 second hold at end)

Hamstring Ballistic Stretch - 3 x 36 reps

Groin stretch on Adductor Machine
Working up to 95lbs


Workout 11 for the month. BJJ later will make 12, on the 16th. Need to make up 4 workouts by end of the month to hit 30. That means 20 workouts in 15 days - not happening
Instead I'll have to look at getting more done in December...Party Season

[Mellor]

Workout No: 264
Weds - BJJ

Pre-Class
KB Snatches
20kg x 5
28kg x 3
32kg x 1
36kg x 1 *PR*

Warm up
Lots of T-Spine mobility

Throws
Seoi Nage

Drills
Half Guard sweeps

Rolling
3 x 5min rounds


Wanted to be careful with my back. So did lots of mobility.
On the last roll, ended up spraining my thumb badly. FFS.

[Mellor]

Workout No: 265
Thurs - Strength B

Warm up
Foamrolling
Shoulder dislocates
Scap push up
Scap pull ups

Bench Press
20kg x 5
60kg x 5
80kg x 3
90kg x 2
95kg x 6

Fuck sake, first reps were easy, 5th just drained me. Annoyed to not get the 8 reps here. To be fair, I've a sprained thumb which can't be helping

Snatch Grip Deadlift
80kg x 5
110kg x 3
130kg x 5 *PR*
140kg x 2 *PR*

Back Lever
One leg tucked x 2 x 12 seconds *PR*

J-Curls
35kg x 5 with 5 second pause

One Arm Bar Hang
15 sec

[Mellor]

Workout No: 266
Fri - BJJ

Rolling
Rolling with one hand, not good, but interesting



3rd week down, 13 sessions in 20days (after weekend). On track to be my worst month of the year. Need a strong finish.

[Mellor]

Mon Lunch - Prehab
Remedial Massage, focusing on the shoulders

Workout No: 267
Mon PM - Strength A

Warm up
Shoulder Dislocates
Foam rolling

Front Squat
20kg x 5
60kg x 5
80kg x 3
90kg x 2
97.5kg x 5 *PR*
100kg (pause) x F

Was really close to dropping this one. Almost slipped off my fingers.

Single Arm DB Press
30kg x 3/4/4/4 (alternating sides)

Fingertip Pull-ups
5 dead hang reps
+1 slow negative

[Mellor]

Workout No: 268
Tue Lunch - Strongman Training

Warm up
Shoulder Dislocates
GHR Back Mobility

Log Press
40kg x 3
60kg x 2
65kg x 1
70kg x 1

Atlas Stones (Slamballs)
75kg
85kg

Wish I could find heavier versions of these now

https://www.instagram.com/p/BNIYErKgbD8/

Heavy Sleds
+90kg x 2 x 20m
+100kg x 20m
+110kg x 20m


Workout No: 269
Tues PM - Boxing - 60mins

An hours of pad work, head movement, combos, pivots.
Needs more work


5 workouts behind target.
300 is still achievable, with a solid december

[Mellor]

Workout No: 270
Weds - Bodyweight

Warm up
Shoulder dislocates
Skin the Cat

Ring Muscle-Up
BW x 3
BW x 1 (dead hang)
+3.75kg x 5 *PR*

Felt strong form the get go here. Knew I had it on the third rep

Handstands
3 x 6reps

Horse Stance
30sec hold
2m30s hold

Fat Bar holds
20kg x 20sec
50kg x 20sec
70kg x 30sec *PR*

One Arm Bar Hang
20 sec (left)
12 sec (right)

Happy with all of that. Strong session. Hand strength is coming back

[Mellor]

Workout No: 271
Thurs - Strength B

Warm up
Foamrolling
Shoulder dislocates
Scap push up
Scap pull ups

Bench Press
20kg x 5
60kg x 5
80kg x 3
90kg x 2
95kg x 4
97.5kg x 3
75kg x 5 (close grip)
75kg x 2 Pause

Going backwards
Felt heavy from the warming up and didn't have wrist wraps. Wasn't expecting to smash it.

Snatch Grip Deadlift
70kg x 5
110kg x 3
140kg x 4.5 *PR*

Not quite a 5th rep. Grip/straps were sliding inwards.

Back Lever
One leg tucked x 12 sec/7sec

Plate Pinches
20kg x 7sec (right), 15sec( left)

Right still not recovered but getting there. PR for the left hand.

[Mellor]

Workout No: 272
Sun - Flexibility

Hamstring Ballistic Stretch - 36 reps x 3, each side

Horse Stance - 3min holds

Butterfly Stretch

[Mellor]

Workout No: 273
Mon - Strength A

Warm up
Shoulder Dislocates
Foam rolling

DB Press
20kg x 6
30kg x 2 x 3 (shoulder touch)

Single Arm DB Press
30kg x 3/3/4/4 (alternating sides)

Front Squat
20kg x 5
60kg x 5
80kg x 3
90kg x 1
100kg x 3 *PR*

Fingertip Pull-ups
Dead hang x 10/8

Fat Bar holds
20kg x 20sec
60kg x 20sec
80kg x 12/10 sec *PR*

[Mellor]

Workout No: 274
Weds - Bodyweight

Warm up
Skin the Cat

Ring Muscle-Up
BW x 3
+5kg x 4 *PR*
+5kg x 3

Handstands
3 x 6reps

Dips
BW x 8
32kg x 3
32kg x 5

Bar Hanging
Active Hang, Pronated - 30 sec
Active Hang, Supinated - 30 sec
Bent Arm Hang, Pronated - 30 sec
Bent Arm Hang, Supinated - 30 sec
One-Arm Assisted Towel Hang - 2 x 15 sec

[Mellor]

Workout No: 275
Tues - Conditioning

Rower:
1,000m Row T.T.

Time: 03:24.8 *PR*

Previous best;

SPOILER

26/7/16

Rower:
1,000m Row
Time: 3m35s

Started off ok, holding 3:20. Started to slip at 600m to go, by 400m it was lost and I was targeting a 3:25 finish. Had drifted a little by 150m to go. Managed to get it under and hold on to finish.


I forgot to check the split data, will fill in later

[Mellor]

Workout No: 276
Weds - Flexibility

Hamstring Ballistic Stretch - 36 reps, each side (in the morning)

Horse Stance - 2 x 30sec holds (increased width)

Weighted wall splits - 2 x 5kg, 2 x 7.5kg

[Mellor]

November Recap
24 sessions, 6 shy of the target. Feels like I did more, but don't think I missed any.
Weekends have been very busy lately. Means I'll need 24 in December, which would be easy, if I wasn't flying home in two weeks...

[Mellor]

Workout No: 277
Thurs - Strength B

Warm up
Foamrolling
Shoulder dislocates

Bench Press
60kg x 5
80kg x 4
90kg x 3
97.5kg x 5 *PR*



Snatch Grip Deadlift
forgot straps

Back Lever
One leg tucked x 2 x 11 sec

Plate Pinches
20kg x 13/15 sec (right),
20kg x 20/15sec (left) (PR)

Grip Work
Finger Curls: 50g x 18, 10kg x 15, 15kg x 8
Wrist Curls: 10kg x 2 x 15
Rev. Wrist Curls: 10kg x 6, 4kg x 10 (dumbbell)

[Mellor]

Workout No: 278
Thurs - Wrestling - 60mins

Warm up
Stretch

Sparing
8 x 4 min rounds

Just getting rounds in, good session.

[Mellor]

Workout No: 279
Sat - Misc

Warm up
Shoulder Dislocates

Bar Jumps
2.12m

Snatch Grip Deadlift
70kg x 5
110kg x 3
130kg x 3
150kg x 3 *PR*
160kg x 1 *PR*

Farmers Carry
16m w/81kg per hand
16m w/91kg per hand
16m w/96kg per hand (Pick-Up)

[Mellor]

Workout No: 280
Mon - Strength A

Warm up
Shoulder Dislocates
Foam rolling

DB Press
20kg x 6
30kg x 2 x 3 (shoulder touch)

Single Arm DB Press
30kg x 3/4/4/4 (alternating sides)

Front Squat
20kg x 5
60kg x 5
80kg x 3
90kg x 1
100kg x 1

Meh, just felt stiff and awkward from the start.

Fingertip Pull-ups
Dead hang x 10/10

Fat Bar holds
20kg x 20sec
60kg x 20sec
80kg x 19/15 sec *PR*

[Mellor]

https://instagram.com/p/BNoejebA05P/

[Mellor]

Workout No: 281
Tues - Flexibility

Hamstring Ballistic Stretch - 3 x 36 reps, each side

Horse Stance - 2 x 45 sec holds (increased width)

Jefferson Curls
35kg x 3 x 5 (5 second hold at end)

Back bridge

Groin stretch on Adductor Machine
Working up to 95lbs


Workout No: 282
Thurs - Wrestling - 60mins

Warm up
Stretch

Sparing
6 x 4 min rounds

[Mellor]

Took my Measurements tonight
Mostly in line with what I had expected. Generally lost weight all over. But added/maintained size around back, shoulders. Hopefully the led decrease is mostly fat, but I don't really care either way as strength is good lately.

[Mellor]

Workout No: 283
Weds - Bodyweight

Warm up
Skin the Cat

Ring Muscle-Up
BW x 3
+5kg x 5 *PR*
BW x 3
*Attempted roll*

Handstands
2 x 6reps

Dips
BW x 8
22kg x 3
42kg x F

Fried

Bar Hanging - from Fingers
Active Hang, Pronated - 30 sec
Active Hang, Supinated - 30 sec
Bent Arm Hang, Pronated - 30 sec
Bent Arm Hang, Supinated - 30 sec
One-Arm Assisted Towel Hang - 2 x 15 sec[/QUOTE]

[Mellor]

Christmas party Thursday, leaving party Saturday. No training for half the week.
Managed to dial in a session on Sunday to scrap 5 for the week.

Workout No: 284
Sun - Strength B

Warm up
Foamrolling
Shoulder dislocates

Bench Press
60kg x 5
80kg x 4
90kg x 3
97.5kg x 4

Sliding all over the place

Snatch Grip Deadlift
70kg x 5
110kg x 3
140kg x 3

Meh, grip sliding

Back Lever
One leg tucked x 15 sec *PR*

Plate Pinches
20kg x 11/10 sec (right),
20kg x 23 sec (left) *PR*

Grip Work
Finger Curls: 10kg x 15, 15kg x 8
Wrist Curls: 10kg x 15, 15kg x 8
Rev. Wrist Curls: 10kg x 2 x 8, 4kg x 8 (dumbbell)

[Mellor]

Workout No: 285
Monday - Flexibility


Horse Stance - 3 x 60 sec holds

Hamstring Ballistic Stretch - 3 x 36 reps, each side


Powerball
3mins both hands

[Mellor]

Workout No: 286
Mon - Strength A

Warm up
Shoulder Dislocates
Foam rolling

DB Press
20kg x 6
30kg x 3

Single Arm DB Press
30kg x 3/4/4/4 (alternating sides)

Front Squat
20kg x 5
60kg x 3
90kg x 1
100kg x 1
105kg x 1
107.5kg x 1 *PR*

Felt a bit crappy. Was gonna take it handy, but then decided to go for a token PR anyway.

Fat Bar holds
80kg x 23sec *PR*


Workout No: 287
Thurs - BJJ (NoGi)

Warm-up

Technique
Triangles

Rolling
4 x 3 mins