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