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