Sat 14th

I havent really been trackign this, my lifting has been more for maintenance (of sorts!) these days. My right elbow has gotten very bad, locking when I wake up and ocnstant grinding / clicking when I move it.

So today was ....

A. Squat x 5 - worked up to 100kg, right knee started to ache very slightly on this set but all previous sets were ok.

B1. KB Row 3 x 12 27.5, 28, 32kg x 10
B2. Face Pulls 3 x 12

C. Shoulder Shocker Series

D. DB Curls 3 x 10 15kg

* elbow held up, didn't feel great - especially after, but was ok during the workout. Knee was fine afterwards too.

Sat 7th

I have been coming down with a cold the past couple of days and not feeling too good. I have been doing a lot of bjj lately (for me) and although I haven't been tracking it here, Ive set up another blog here.

I didn't push it too hard today...

A. HPC - only did triples at 60kg, haven't done these in ages and it showed!

B. Weighted Chins x 5 12.5, 15. 17.5, 20kg

C. DB Walking Lunge 3 x 10/10 20kgs

D1. DB Row 3 x 12/12 27.5kg
D2. Facepulls 3 x 12

E1. KB Shrugs 3 x 10 32kgs
E2. DB Alternating Curls 3 x 10 15, 17.5, 17.5kg

Wed 4th Dec

* I've had a very sore sensation in my left pec since Monday evening, it hurts to breath deep. It could actually be a rib or stemming from m neck, but it seems to be easing up, a combination of this and bjj training has me going light at the mo.

A. Weighted Chins - 5 x 10, 15, 17.5kg, 20kg x 4 (not going to failure, just felt 'something' in m left arm)

B. DB Bench 2 x 15 22.5kg - again not going to failure just easing out the pec

C1. DB Row 3 x 12/12 25kg
C2. Band Facepulls 3 x 12

D. DB Alternating Curls 3 x 10 15kg


Tue 3rd

I trained BJJ in the AM and did this directly after, again not going to hard.

A. DB Walking Lunge 4 x 10/10 15kg

B. Single Leg DL 3 x 5/5 20kg

C. Russian Twist 3 x 10/10 10kg

D. Sorensen hold 1:30


Sat 30th

A. Upright - Flat Bench 2 x 7.7.7 22.5kg - 16 on last set

B. Inverted Ring Row (with Iso adductor hold) 4 x 10

C1. DB Lat Raise 3 x 10
C2. Face pulls 3 x 10

Wed 27th

Trained with Dar in SDSC

A. Split Squat 3 x 6/6; 15kg, 17.5kg, 17.5kg - actually felt my right knee act up a little, it has been ok the past week or so, so I'll have to keep an eye on it and maybe start lighter on the lower body work next time

B. Upright - Flat DB Bench 2 x 7.7.7; 3mins rest 22.5kg (12 on last set, not failure)

C. Timed Row 3 x 20 sec 50kg, 13.14.14

D. Band Y-press 3 x 8

E. Barbell Shrugs 3 x 10 80, 90, 90kg

F. Empty Barbell Curls x 50, 30, 20

G. Sorensen 1 min hold

Energy levels are low - sleep and food has been TERRIBLE! Im not reading into it much at the minute, I'll try and get back into things for December

Tue 26th

AM - coached in Andys for about 1.5 hours

PM - did 1 hour of bjj at 9 with Steph and Ross in SDSC


Mon 25th

Didnt train - I was exhausted today for some reason. I think the build up to Stephs MMA fight was more draining than I was allowing for!

Sun 24th

Drilled BJJ with Howard for about an hour and a half


Sat 23rd

A. Bench - built up to heavy 5 85kg

*could have done more but my left forearm is very tight, elbow keeps locking

B1. Chins 4 x 8
B2. Face Pulls 4 x 12

C. Shoulder Shocker Series

D. Incline Seated Curls 3 x 10 12.5kg

Not the toughest session ever but sleep was poor and I was a little pre occupied with Stephs fight coming up today


Fri 22nd

Coached at Team Ryano - 1.5hours approx

Thu 21st 

Coached BJJ at Team Ryano - also had 3 5min rolls, went hard enough and the knee held up for the most part - the right one was ok, the left lcl was slightly sore. I also noticed that for the first time I could do the glute stretch on the left side and some bjj drills, not able to triangle too hard on that side yet.


Wed 20th

trained with Dar

A. Bench -> built up to 85kg x 5 (next time start increasing the weight slightly in the warm ups)

B. Blackburns x 2sets (10sec at each position)

C1. DB Row 3 x 12/12; 27.5kg
C2. Band Facepulls 3 x 12

D. Seated DB Incline Curls 3 x 10 15,15,12.5kg



Tue 19th

Coached BJJ in the am with Stevo

Did a roll with Steph that evening


Mon 18th

- didnt train

Sun 17th

Trained BJJ with Ross, Roland, Will (Steph and Suzie)

approximately 2 hours of tech, and then I rolled with everyone at the end.

Sat 16th

A. Bench x 2,2,1 -> 90, 95,100kg *felt good today, tried to not start slow - the first part of the decent is still a bit tentative

B. Iso Bench 2 x 6 @65% of A

C. Rope Climbs x 4

D. Eccentric Lat Raise 4 x 8 @6011, 6kgs

E1. DB Cheat Hammer Curls 3 x 6/6; 20kg
E2. Band Tricep Extensions x 40,30,30

Fri 15th

Trained in Andys in the evening - got in a couple or rolls with Howard. Knees felt ok. Rolls went good -> 1-1. The leg drag passes went well, passed his guard a couple of times, managed to regain guard well and got the tripod sweep twice - I panicked a little with the open guard stuff though.

I lost a round when I ended up in his guard and lost posture 'resting', gave up a collar / brabo grip and it was all downhill from there - I need to fight out of bad spots and only rest in good positions! 


Thu 14th

Coached BJJ in Andys - leg drag guard passes

Got in a couple of rolls (no gi) with Steph and Suzie in the evening.


Wed 13th

A. Ring Dips 4 x 10; 90sec rest

B1. chins 4 x 8
B2. face pulls 4 x 12

C. DB Shoulder Press 4 x 10, 15kg, 17.5kg ->

D. Incline Seated DB Curls 3 x 10; 12.5kg


Tue 12th

Coached in Andys - leg drag guard passes


Mon 11th 

12noon -

A. Bench x 5 - worked up to 85kg (did 80, 82.5)

B. Blackburns x 2sets

C1. DB Row 3 x 12/12 27.5kg
C2. Face Pulls 3 x 12

9 PM -

trained BJJ with Ross, Will (judo black belt) and Steph, 1.5hours approx


Sat 9th

A. DB upright / incline / flat bench 2 x 7.7.7 25kg, 22.5kg (12 on last set)

B. Timed Barbell Row 3 x 20sec 55kg

C. Band rotate y press 3 x 8

D. KB Banded Shrugs 3 x 8; 32kg kbs

E1. Empty Barbell Curls x 3 sets (45,30,25)
E2. Band Pushdowns x 3 sets (45,30,25)

Ok, so after the squat last Saturday, my right knee has been bad. Yea, thats both knees now. The right knee felt dodgy going through the squat session but I soldiered on. It is hard to pin point the pain or at least describe it but it is on the lateral side of the knee and points towards a meniscus injury.

It is now Friday 8th and I have skipped all lower body work and done as little bjj as possible.

I am doing some stretching and icing and taking difene. I am really hoping it goes away but I amnt too confident. I am wracking my brain trying to think what may have caused it - I dont remember anything happening when rolling. I had bad jumpers knee a few months ago and it could have stemmed from there or else squatting with my toes forward and trying to 'torque' more, pushing my knees to far out laterally.

Thu 7th 

Coached BJJ in Andys, didn't roll much myself.


Wed 6th

Trained with Dar

A. DB Push ups x 40, 21,17

B1. Chins 4 x 8
B2. Facepulls 4 x 12

C. DB Seated PRess 4 x 10 -> 17.5, 17.5, 17.5, 15kg

D1. KB Shrugs 3 x 10 32kgs
D2. EZ Bar Curls 3 x 10 bar + 25kg


Tue 5th

A. Bench build up to heavy 5 -> 85kg *felt heavy!

I can't remember what else I did!


Sun 3rd

RICKSON GRACIE SEMINAR - Glasgow

Sat 2nd

A. Squat -> built up to heavy 3 147.5kg personal record! 


B. Incline - flat db bench 2 x 7.7.7 (25, 22.5kg)

C. Times Barbell Row 3 x 20sec 55kg 13,11,11

D. Shoulder Shocker Series

E1. Band Tricep Pushdowns x 50, 30, 30
E2. EZ bar curls 3 x 10 bar + 25kgs

Fri 1st

Trained no gi in Andys in the evening, Steph trained MMA.

I rolled with Trevor gi and the dlr / sit up sweeps worked well, felt relaxed and in control. Rolled no gi with alex and felt in control. Rolled gi and no gi with Peter Marshall and felt good, tapped him a few times no gi with guillotines and in the gi I managed to sweep (sit up sweep) and pass his guard a few times. 6 x 6min rounds in total

* I hurt me left lcl again on a knee slide guard pass, the next day it seemed ok but my right knee is giving me grief, feels unstable one minute and like it will lock the next. It feels like a ligament pain again but could be tight vastus lateralis or ITB.


Thu 31st

Coached in Andys in the am. WEnt through the dlr and spider guard sweeps - starting in closed guard. Also looked at tripod and sickle sweeps.


Wed 30th

Trained with Dar but it was a low energy session, sleep hasnt been great and I think this was a factor.

A. Squat -> built up to heavy 5 (120) 125kg

B. Bench -> build to heavy 5 87.5 x 4 - lost it mentally on the last rep

C. Walking DB Lunge 3 x 10/10 20kgs

D. Sorensen hold 1min


Tue 29th

BJJ in Andys, coached with Steo

Went through brabo gi choke from closed guard and also drilled scissors sweeps -> mount -> armbar *I want to drill this more.

Mon 28th

1 hour BJJ drills with Steph (half guard and dlr)

(1hour break, then...)

A. Ring Push ups 3 x max 33,22,22

B1. Chins (mixed grips) 4 x 8
B2. Facepulls 4 x 12

C. DB seated Press 4 x 8 20kg,20kg,17.5kg, 17.5kg x 10

D1. Barbell Shrugs 3 x 10
D2. Ez Bar Curls 3 x 10 25 + bar, 27.5 + bar, 27.5 + bar

Sun 27th

Rolled with Steph for an hour just doing dlr and spider guard stuff

Sat 26th

A. Squat - build up to heavy 3,  130 (felt 'light'), 145kg x 3 rep pr record

B. Bench - build up to heavy 3, 85, 92.5kg (felt 'ok' but did a drop set of 82.5 x 5 and that felt fast)

C. 'Rump Wreckers' (zercher squat - zercher good morning) 3 x 6 40kg

D. Shoulder Shocker Series 3 x 10
plate front raise 15kg / lat raise 6kgs / seated db clean and press 6kgs

E. Band Tricep pushdowns 100 reps in 3 sets


Fri 25th

Bjj in Harolds Cross with Mick and Ross. Had a roll with both of them - mick was good, I let a few positions go easy and he got dominant grips a few times. I pulled off some nice triangles on Ross.


Thu 24th

Bjj - coached in Andys. Good session, a few of the guys were telling me separately that what I was teaching them was working for them in classes.


Wed 23rd

trained with Dar

A. Squat - build to heavy 5 120kg (2 sets of 5)

B. Bench build to heavy 5 80, 85kg

C. DB Lunge 3 x 10/10 20kgs

D. Sorensen - 1min

E. Knee Raises 2 x 15

*back began to feel tight so I cut the last couple of things short



Mon 22nd

trained with Dar

A. Ring Push Ups 3 x max

B1. Chins 4 x 8
B2. Face Pulls 4 x 12

C. DB Shoulder Press 4 x 10 17kgs - 8 reps on last set

D1. DB Shrugs 3 x 10
D2. DB Curls 3 x 10

Sat 19th

A. Squat - heavy 3 120, 130, 142.5

B. Bench - heavy 3 80, 85, 90

C. RDL 3 x 6 100,100,110kg

D1. Empty barbell curls  45,30,25
D2. Band Push Downs 45,35,20

* I was happy with the squats, maybe a little slow on the decent but stronger than previous attempts at this weight. Back was fine after. This may also be a rep PR
* Bench was ok too but I need to use my legs more.
* RDLS on - just felt my grip was the limiting factor



Fri 18th

Did an hour of BJJ with Steph in Harold's Cross.

Thu 17th

Coached BJJ in Andys. Did a lof DLR and Sit up sweeps. I think it went well. At the end I rolled for 4 x 4 min rounds. Got a good roll with Michael Neary, managed to get a sit up sweep / reversal and also leg drag pass. Need to work on letting people get my back when I am standing in their DLR guard.

Wed 14th

Mass builder Upr Body

I trained with Dar this afternoon, the back wasn't feeling too stuff after the 140 x 3 on Saturday.

A. Upright/Incline/Flat Bench 2 x 7,7,7 25kgs -> second set 7,6,5

B. Barbell Rows 3 x 20sec 55kg 14,13,12

C. Y Row & Press 3 x 8

D. KB Shrugs 3 x 10 32kg's

E1. DB Curls 3 x 12 15kgs
E2. Band Pushdowns x 40,30,30

F. Band Anti Rotations - alphabet x 1 each side

G. Battle Rope 4 x 20sec 2mins rest approx

Sat 12th

A. Squat build up to heavy 3 - 140kg

B. Bench build up to heavy 3 - 90kg

C1. Chins 3 x 10
C2. FacePulls 3 x 12

D1. Plank Walks x 3
D2. Barbell Curls x 40,30,30



Fri 11th

PM - trained nogi in Andys with steph, basically drilled and then rolled for 30ish mins


Thu 10th

AM - coached BJJ in Andys

Wed Oct 9th

A. Squat 3 x 5 112.5kg

B. Walking Lunge 3 x 10/10

C. Reverse Hyper 2 x 10
*back started to get really tight here - from squats

D1. Sit Up 2 x 15
D2. Plank 1min

E. Battle Rope 4 x 20sec

One of the sets of the squats I relaxed at the bottom and my back started to get tight after. I wouldnt mind but the weight felt 'light'. Maybe I should only do 1 set of 5?

Also I was running yesterday for the first time in a while and my hips felt tight before I trained - maybe this was a factor?

Tue Oct 8th

9am - 25min run with Steph. Hr was very high for this - 180's, not good!

11am - BJJ with Steo. I had a good little roll with him, knee held up ok.

Mon 7th Oct

A. Bench x 3 80,85, 87.5kg felt good here

B. DB Flat Bench 2 x 18, 12 27.5kg

C1. KB Row 4 x 10/10 28kg
C2. Band Face Pulls 4 x 12

D. KB Shrugs 3 x 12 32kgs

E. DB Incline Curls 3 x 10,10,8 15kgs


Fri 4th

A. Squat x 3 120,130, 140 x 2
felt pretty strong here too

B1. Tempo Push Ups @6010, 4 x 8
B2. Prone static Flys 5 x 5 sec hold

C. Pendlay Row 3 x 10 50kg

Tue 1st

A. Bench - build up to heavy 3 80, 85, 85kg

B. DB Flat Bench 2 x max 27.5kg x 15,12

C1. DB Row 4 x 10/10; 27.5kg
C2. Underhand pullaparts 4 x 12

D. DB Shrugs 3 x 12 27.5kg

E. Barbell Curls 2 x 12 30kg



Mon 30th

A. Squat - build up to heavy 3 - 120,130,135

B. DB Split Squat 3 x 6/6 @3011; 15kgs


Sat 27th

Bench 95 x 2 , failed 100 x 1

Iso Bench 2 x 6  65kg

Sled Drags x 4 100kg

Biceps / Triceps


Fri 26th

BJJ Seminar Saulo Ribeiro

Amazing seminar but unfortunately during one of the drills (Steph was passing an armbar attempt) I got a really bad burning sensation on the lateral side of my left knee, Steph reckons its IT band, pretty sore for the rest of the evening


Thu 25th 

Coached bjj in Andys

Wed 24th

A. Squat 3 x 5 105kg

B. Walking Lunge 3 x 10/10 17.5kg

C. Reverse Hyper 3 x 12

D. Russian Twist 3 x 12/12 10kg plate

Mon 23rd

A. Bench - build up to heavy 5; 80, 87.5kg

B. DB Incline Press 2 x max; 22.5kg x 17, 15

C1. DB Row 4 x 10/10; 25,27.5,27.5,27.5kg
C2. Band Pullaparts

D. Behind back Barbell Shrugs 3 x 12 60kg

E. DB Seated Incline Curls 15kg x 10,10,8

*took the session at a relaxed pace, wasn't rushed, felt good.

Sat 21st

A. DB Incline - flat bench 2 x 7.7.7; 22.5kg, last set got 13

B. Timed Row 3 x 20sec, 60kg x 15,14,14

C. Band Face pull -> Y press 3 x 8

then Zercher sled drags x 3 and KB Farmers carries x 2

D1. Empty Barbell curl x 45, 35, 20
D2. Band Pushdowns 50, 30, 20

*Good session but felt a bit dizzy on the sled drags / carries - not sure if it is the jack3d or not

Fri 20th

Very tired today, poor sleep again last night. At the end of the class I just did some squats. Again, up to 70kg I felt I could hold tension (no clicking on left knee) but lost it as I went heavier.

Did 120kg x 3 and then 130kg x 3 (+ belt and rehbands)


Thu 19th

Coached bjj in Andys and did a S&C session there too. Knee has been OK (I have been getting Steph to work on it a couple of times a week). Sleep has been TERRIBLE this week!

Wed 18th

A. Squat 3 x 5 90, 80, 100kg
(playing around with torque and tight set up - initially in the warm up sets, I wasn't getting that popping sensation on my left leg as I pass parallel, Im not sure if this is cause Steph worked on my leg earlier or something to do with the increased torque)

B. Bench - build to heavy 5 80, 85kg

C. DB Bench 2 x max (27.5kg) 18, 14

D1. Barbell Row 3 x 12 50,55,50kg
D2. Band Facepulls 3 x 12

E1. KB Shrugs 3 x 10 32kgs
E2. Seated Incline DB Curls 3 x 10 15kgs


Tue 17th

BJJ - taught with Steo.

I thought the scissors guard pass and at the end I drilled 'bulldog' briefly with Steo. Standing in spider guard and waiting for the moment that opponent straightens both legs - turn elbows in and drag legs to one side, kneel on that side, chest heavy on legs (hold onto pants) bump hip and sprawl into side control

Mon 16th

Didnt train - stomach and digestion has been bad (as far as keeping me awake at night) , so I've been looking after the food (paleo!) and supplementing with fibre and aloe vera.

Sat 14th

I cant quite remember as Im back tracking!!

A. Bench - built up to 3 x 2 , 90, 95 (tweaked my back), 90kg

B. Iso bench 2 x 6 (3sec pause at bottom) 65kg

C. Sled Drag x 4 (100kg)

D. Tyre Flips 4 x 5-8

E1. EZ Bar Curls 3 x 10
E2. Skull Crushers 3 x 10

Fri 13th

A. Push Ups 3 x max, 3mins rest; 41, 28, 18

B1. Chins 4 x 8
B2. Band Facepulls 4 x 12

C. DB Seated Shoulder Press 4 x 10
17.5, 17.5, 15,12.5kgs

D1. KB Shrugs 3 x 10 32kg
D2. Seated DB Incline Curls 3 x 10 12.5kgs

Thu 12th

Taught BJJ in Andys, as with Tuesday, took it very handy!

Wed 11th

A. Squat 3 x 5; 100kg 

B. Walking Lunge 3 x 10/10; 17.5kg dbs

C. Reverse Hyper 3 x 10

D. Seated Plate Russian Twists 2 x 10/10; 15, 10kg

*Hardly ate anything before this session, unsurprisingly felt weak. Actually broke into a cold sweat too?! Legs started to cramp a little while squatting and got not so delayed doms afterwards (strange after just 100kg)

Tue 10th

Taught BJJ in Andys with Steo. Took it VERY handy, knee still isn't feeling great.

Mon 9th

I spent Saturday and Sunday in Galway with Steph for the MMA League, so no training done.

A. Bench - built up to 5 x 85
felt tough but the bar moved fast enough, widened my grip again - middle finger on smooth part of bar.

B. DB Bench 27.5kg x 17,13

C1. DB Row 4 x 10 27.5kg
C2. Face Pulls 4 x 12

D. KB Shrugs 3 x 12 32kg

E. DB Standing Curls 15kg x 12,12 12.5kg x 12

Trained at 10.30am, nice to get the session done early

Fri 6th

A. Bench 3 x 2 90kg

B. ISO Bench @65% 2 x 6; 60kg

C. Timed Barbell Row 3 x 20sec; 90sec rest 55kg - 14,12,12

D. Band Y Pull & Press 3 x 8; 90sec rest

E. KB Shrugs 3 x 8 32kg kbs

F1. Plank Walk x 3
F2. Barbell Curl x 40,35,25

Thu 5th

Did a LIGHT bit of BJJ in Andys - coached scissors guard passes and then did a bit with Steph for the MMA League. Knee is a bit better, but still lots of icing and painkillers.

Wed 4th

I got a quick session done in the afternoon

A. Push Ups 3 x max -> 43,25,20

B1. Chins 4 x 8
B2. FacePulls 3 x 12

C. DB Shoulder Press 4 x 10 17.5, 15,15,12.5kg

D1. DB Shrugs 3 x 10 17.5kg
D2. Incline seated DB Curls 3 x 10 12.5kg

Tue 3rd

BJJ in Andys

INJURED MY LEFT KNEE AGAIN. Really worried about it, I thought it was ligaments but Steph reckons it could be hamstring or IT band. Really frustrated with all of this...

I obviously came back rolling 100% too soon but I don't even know what the injury is

Mon 2nd 

A. Bench - build up to heavy 5 - 80, 85kg

B. DB Incline Press 2 x max - 20kg x 17, 14

C1. DB Eow 4 x 10 27.5kg
C2. Facepulls 4 x 12

D. Shrugs 3 x 10 32kg kbs

E. EZ Bar Curls 12 x 20kg, 10 x 25kg

Sat Aug 31st

A. Mech adv DB Bench 2 x 7.7.7; 4mins rest 22.5kg - last set 8reps

B. Timed Barbell Row 3 x 20sec; 90sec rest 55kg

C. Band Face Pull / Ypress 3 x 8; 90sec rest

D1. Zercger Sled Drags x 3 - 100kg sled, 30kg sandbag
D2. Farmers Carries x 3 32kgs kbs

E. Shoulder Shocker Series - 3 rounds

F1. DB Seated Incline Curls 3 x 12
F2. Skullcrushers 3 x 12





Fri 30th

No Training - too tired, sleep has been terrible!!!

Thu 29th

BJJ - taught class, did 4 5min rounds, nothing major

Wed 28th

Am - Box Jump max effort attempt -> 50inches!!!



*Really happy with this but my knee (right patella tendon) was acting up while warming up and has gotten really bad since, stairs hurt!!

Pm - No gi training & wrestling

Tue 27th

A. Bench built up to 85kg x 5

B1. DB Row 4 x 10/10 25kg
B2. DB Seated Clean and Press 4 x 10

C. DB Shrugs 3 x 12 25kgs

D. Incline db curls 3 x 12; 12.5kg

Fallen off the radar once again!!!

Sat 24th

Trained with the guys in the gym, great session. This was one of those sessions where we just went mad...

A. Bench x 2,2,1 - 90,95, 100(f)
B. Iso Bench 2 x 6 (3sec hold at bottom) 65kg

C. Timed Barbell Row 3 x 20sec, 90sec rest

D. Y Banded Rows 3 x 8; 90sec rest

E. Farmers Carries x 4 32kg kb in each hand 200m

F. Sled Drags x 4 (40m + weighted vest + 100kg)

G Squat -> build up to heavy double 140kg

H1. Cheat Hammer Curls 3 x 6 20kg
H2. Banded Tricep Pushdowns x 45,30,25


Mon 19th - Fri 23rd

This was pretty much a deload week, didn't get a lot done and sleep was appalling! I trained BJJ in Andy's twice this week and felt an improvement from the week with Langhi.


Sunday 11th - Saturday 17th

Michael Langhi Seminar. Amazing week, trained at least 3 hours per day sunday - saturday. I learnt a tonne of new things and really has put the idea in my head again to go travelling to other gyms / world champions to see how they train.

It was pretty tough on the body but I was happy that I got through EVERY session and sparred in every session.

Saturday 10th Aug

I can't remember the details of this session but I remember Squatting 135kg x 3, back and everything felt ok

Sat 4th

A. Squat 3 x 3; 120, 125, 132.5kg

B. DB Lunge 3 x 10/10; 20kg

C. Farmers Carries 32kg KBs x 3

D. Reverse Hyper 3 x 12 (no weight)

E. Skull Crushers 4 x 12; 25,27.5, 27.5, 22.5kg (+bar)

Squats felt good up till the last set, felt like a bit of a grind but back was ok. Triceps feel burnt out!! Probably from the pushups yesterday too. Forearms were 'stinging' on the carries! 

Fri 3rd

Been feeling tired the past couple of days, not sure if its sleep or doing jits again, especially 2 classes so close. 

A. DB Pushups 3 x max; 35, 22, 15

B1. Pullups 4 x 8 (last set chins)
B2. Facepulls 4 x 12

C. DB Shoulders 4 x 20; 17.5, 17.5, 15, 15kg

D1. DB Shrugs 3 x 12 27.5kg
D2. Incline DB Seated curls 3 x 12,12,10 12.5kg

Felt TIRED today, muscular and energy-wise, jits??

Thu 2st

BJJ Gi - I took the morning class in Andys and practiced half guard bottom.

Wed 31st July

3pm - 25min run with Steph, got soaked on the way back!

Trained BJJ in Andys in the evening. First evening and nogi class in a LONG TIME!

Went well, practiced shooting in, sprawling and bravo / anacondas. I felt good, good base and caught Redser with a guillotine. I held onto a Brabo for far too long against Anto and lost it, should have transitioned to a better position and not burn out.

Knee held up ok (left lateral ligament)

Tue 30th

A. Bench Press -> build to heavy 5 85kg

B. DB Bench 2 x max 25kg 20,15reps

C1. DB Row 4 x 10 25kg
C2. Band Facepulls 4 x 12

D. KB Shrugs 3 x 10 32kg

E. EZ Curls 3 x 10 25kg + bar

Solid session. I increased my bench grip slightly, ring finger on smooth part of bar, felt it helped. Was on the clock but got through the session in about 45mins.

Mon 29th

Hectic work day so no training
 
Sat 27th

Did a Strongman style session with the gang in the gym after the class. I can't remember the order but it was these movements...

4 rounds of

Tyre Flips
Sled Drag 100kg + Zercher sandbag carry 50ish kg
Farmers Walks 32kg Kbs
Sledgehemmer Strikes x 10 each side

Finisher: Skullcrushers 4 x 10 25kg + ez curl bar

Really enjoyed the session, I feel the farmers walks are definitely helping with 'overall strength', maybe just placebo effect??

Fri 26th

Did Defrancos Upr Bod Mass Workout

A. DB Mech Adv Press 2 x 7.7.7 22,5kg (only get 6 on the very last set, not sure why!)

B. Timed Barbell Row x 20 sec 55kg 11,11,11

C. Band Y press 3 x 8

D. KB Underhand Shrugs 3 x 8 24kg's

E1. Ab Wheel Walk x 3
E2. Empty Barbell Curl 40,35,25

Serious pump at the end of this session! Got the session back after botching up the last set of presses.



Thu 25th

For some reason I decided to try the Crossfit Football workout Mooch - it didnt go well.

9mins of:
Squat x 3 (100kg)
Chins x 6
Push Ups x 9

* I got 4 rounds in about 5mins, Liam stopped me to talk so I took the exit :(

Then...

Squat x 3 120, 130, 120kg - back felt ok, wore a belt

Reverse Hypers 3 x 10 , no weight

Max rep upr, box jumps

Wed 24th 
(Max rep upr)

A. Incline DB Bench 3 x max (20kg x 20, 22.5kg x 15, 11)

B1. Chins 4 x 10,10,9,8
B2. Band Pullaparts 4 x 15

C. DB Seated Press 4 x 10 (17.5, 17.5, 15, 15 x 9)

D1. DB Shrugs 3 x 10 27.5kg
D2. Incline Seated DB Curls 3 x 10 15,15, 12.5kg

*got through the session nice and fast today, humid weather but kept the pace up, happy with it!

Tuesday 23rd

Put of a mish mash session....

A. Box Jump 1rm - 46.5 inches

B. Squat 3 x 3 110kg

*new 1rm, bit of  a mental test, see below! Squats were belted - i took the 110 out without the belt initially and it felt very heavy (thought it might have been 120) so I reracked it, put the belt on and got 110 comfortably

Mon 22nd

Have been following Defrancos Westside for skinny bastards for the past 5 weeks or so. Im enjoying it and feel like I am getting gains physically or aesthetically. I wanted to pick something with decent recovery cause sleep is poor at the mo, also no BJJ while my left lateral ligament is healing.

Current weight about 83kg

Mon 22nd - Max effort Upr

A. Bench build up to heavy 5 reps -> 50/60/70/80 - 82.5kg

B. Ring Push Ups 2 x 23 (felt a slight twinge neck left side), 15 
no much left after bench

C1. DB Row 4 x 10 22.5, 25,25,25kg
C2. Band Facepulls 4 x 12

D. DB Shrugs 2 x 12 27.5kg

E. EZ bar curls 3 x 12 20kg, 22.5kg, 20kg x 10

I felt the last set of benching was good, might be making gains there - finally! Tidy session in the end, cut slightly short before the class but feel good, like Im getting a bit stronger - strongman training helped?

Im Baaaack!

So its been a while since since I've updated this. I went back to the good old pen and paper (call me old school!) but this is so much easier for looking at things over time and the search option is great. although it is a pain in the ass to update, here we are again!

Injuries have been much the same, back pain and tightness comes and goes. The only significant thing lately is trying to deal with stress better, a lot to which I attribute the book The Power of Now

Sat 20th July 2013

A. Squat 3 x 3 120,130,120kg

First time squatting 130 in a while. I used a belt, kept braced. My left psoas lit up afte rthe first rep but I carried on, back felt ok. 

B. Sled Drag x 4 rounds 100kg - 20m backwards / 20m forwards

C. Farmers Carries x 4 rounds 200m - 32kg kbs in each hand

D. Empty Barbell curls 3 x 30,30,20reps

Felt good on the squats and the 'strongman' stuff was great. After training in New Jersey with Zach, I would be keen to incorporate a lot more of this into my training