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.