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Old 09-06-2009, 05:12 AM   #171 (permalink)

Blue Belt
 
Join Date: Sep 2003
Location: UK
Posts: 529
Friday 4th September

cross trainer - 90 minutes HR120-140
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Old 09-06-2009, 05:12 PM   #172 (permalink)

Blue Belt
 
Join Date: Sep 2003
Location: UK
Posts: 529
Sunday 6th September

Squats
20kgx5x2
25kgx5
40kgx3
50kgx2
77.5kgx5x3

Bench press
20kgX5x2
30kgx5
40kgx3
55kgx2
67.5kgx5x3 sets

Deadlift
40kgx5x2
60kgx3
85kgx2
105kgx5

30 minutes cross trainer hr 120-140bpm
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Old 09-20-2009, 05:53 AM   #173 (permalink)

Blue Belt
 
Join Date: Sep 2003
Location: UK
Posts: 529
Tuesday 8th September

Squats
20kgx5x2
40kgx5
50kgx3
65kgx2
80kgx5x3

SOHP
20kgx5x3
25kgx3
35kgx2
45kgx5x3

Dumbell row
38kgx7+7, 6+6, 6+6

45 degree back raise
BWx8x5sets

assisted pull ups- 6,5,4,4
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Old 09-20-2009, 05:56 AM   #174 (permalink)

Blue Belt
 
Join Date: Sep 2003
Location: UK
Posts: 529
Thursday 10th September

Squats
20kgx5x2
40kgx5
50kgx3
65kgx2
82.5kgx5x3

Bench press
20kgX5x2
30kgx5
40kgx3
55kgx2
70kgx5x3 sets

Deadlift
50kgx5x2
700kgx3
90kgx2
110kgx5
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Old 09-20-2009, 05:58 AM   #175 (permalink)

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Location: UK
Posts: 529
Monday 14th September

BJJ Class

Warmed up with guard passing drills. Technique portion covered techniques from closed guard, cross choke, arm bar, pendulum sweep, omaplatta.

Rolled for 3x6 minute rounds
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Old 09-20-2009, 06:02 AM   #176 (permalink)

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Location: UK
Posts: 529
Thursday 17th September

Open mat.

Started with 3x10 minute slow rolls, worked on my training partners gameplan for an up coming competition, finshed with positional sparring, 2x5minute rounds for guard, mount,side control, half guard and the back
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Old 09-20-2009, 04:23 PM   #177 (permalink)

Blue Belt
 
Join Date: Sep 2003
Location: UK
Posts: 529
Sunday 20th September

Bench press
20kgX5x2
30kgx5
40kgx3
55kgx2
70kgx5x3 sets

Squats
20kgx5x2
40kgx5
50kgx3
65kgx2
85kgx5x3

SOHP
40kgx2
47.5kgx5x3

Deadlift
50kgx5x2
700kgx3
90kgx2
115kgx5

Concept 2
3x3:00/1:30
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Old 10-25-2009, 04:43 AM   #178 (permalink)

Blue Belt
 
Join Date: Sep 2003
Location: UK
Posts: 529
Saturday 26th September

Bench
20kgx5x2
30kgx5
40kgx3
60kgx2
72.5kgx4x3 sets

Assisted chins - 30 reps in total

OH Press
20kgx5x3
25kgx3
35kgx2
50kgx4,5,4

Concept 2
3x3:30/1:45 - 980M, 980M, 963M
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Old 10-25-2009, 04:46 AM   #179 (permalink)

Blue Belt
 
Join Date: Sep 2003
Location: UK
Posts: 529
Sunday 27th September

Squats
20kgx5x2
40kgx5
60kgx3
70kgx2
87.5kgx5x3


Deadlift
60kgx5x2
80kgx3
100kgx2
120kgx2,2

45 degree back extensions BWx9x5 sets

Concept 2
3x3:30/1:45 - 988M, 981M, 966M
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Old 10-25-2009, 04:48 AM   #180 (permalink)

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Monday 19th October BJJ - Worked some open Guard sweeps when your opponent stands

Wednesday 21st October BJJ - worked some takedowns

Thursday 22nd Open mat rolled Gi for two hours doing 6 minute rounds
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