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)