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