[Urban]

Originally Posted by krellik

I have just started to play around with it, but yeah its one length of the rope so far, up and down. Im guessing I will have to fix a way to suport that roller eventually to really be able to really fry that wrist, but I was thinking that it be good for me to toughen up and be able to do 15-20kg this way.

When you say that you "can" load your roller up to 100lbs do you mean that it is what it can take before your setup breaks, or is it the weight your training the movement with? Because if it is then gawdamn man you got my respect.. I get a retarded pump from it with merely 5kg at the moment...

no, I've no Idea how much i can load mine up to before it breaks. 100lbs is a working load. Takes me JUST over 20 seconds to get it up, but you have to realise that my wrist roller is over 2 inches thick, which means each rotation pulls up pi inches of rope, so it goes pretty fast. there's actually a picture of it on my website in the DIY grip shit section. but I just knocked down my support the other day, so I'm going to have to rig something up hanging from my rafters tomorrow.

[niagareven]

An easy way to rig a wrist roller up so you don't have to hold it up is to get one of those chin up bars for your doorway and set it up and slide the wrist roller onto the bar. With a 2" wrist roller it will fit on without a problem.

[krellik]

Originally Posted by Urban

100lbs is a working load.

You just crushed my masculinity Urban, I bow before your mighty forearms..;)

[krellik]

Hadnt planned on start using suplements directly but got 0.5kg creatine for free today so what the heck I might as well try it.. Really got to get better at eating over the next week...

2006-03-31 2 hour Submissionwrestling

Warmed up with some "innebandy" (fuck knows the english word..), then some burpees together with pushups. After that a core circuit containing v-ups, russian twists, flutterkicks and planks.
Something around my neck, trap, reardelt felt fucked up today and really impaired my shot when we drilled doublelegs.
Then we worked the straigth armbar which is good since I never really goten good at that sub, it still feels awkward for me.
Sparing felt ok today, my rib should be fine now.

Its standup fighting tomorow, lets see if my rib can take some light sparring...

[krellik]

2006-04-1 1 hour thai

-Warmup, nothing fancy.
-Clinch work, really good and nesesary, hadnt done any thai clinch work in good knows how long. Only negative is that I fucked my left biceps on it.
-3 rounds of thai sparring. My left biceps really hurt. Good to do some light sparring after some time of from it.

Should have trained another hour but I felt like listening to my body and packed it up.
I have had this problem with my left biceps of and on over the last few months, not sure whats the problem, perhaps I have to include some curls in my routine or something....

[krellik]

2006-04-03 Strength training

1. Deadlift

Warm up sets on 50, 80, 100kg
3 x 120kg (started to feel heavy)
1 x 130kg
1 x 140kg
1 x 150kg

The heaviest I ever pulled in the deadlift when I trained like 4-5 times a week when I was strength training -years- ago was 150kg. It kind of suprised me that I got it today.

2. Dumbell chest press

7 x 30kg
7 x 30kg
6 x 30kg

Just like it was when I left it a few years ago, my pressing strength has pig-tails. Aint got nothing to do but get stronger.

3. Barbell Row

8 x 50kg
8 x 60kg
6 x 70kg (this set felt good, really focused on squesing the lats and pulling the bar into my stomach)
3 x 80kg (3 half sloopy reps and one totaly sloopy)

Barbell rows felt good. 70 kg will be my working weight next time.

On a side note I find it cool to work out among the oly lifters. Really like to incorporate some oly stuff in my program in the long run.

[krellik]

2006-04-05 Submissionwrestling

Did a pretty good warmup-conditioning session.

We did a drill I have started to like, pretty hard. It starts with that you bearcrawls for some distance, stop and do x number of pushups, keeps bearcrawling, pushups and so on, after some time you can throw in backward bearcrawling and sidewards bearcrawls in it to. Its pretty darn tough and we went pretty hard at it today.
Then some hindusquats, burpees and some more pushups. Then some pummeling with burpees throw in between change of partners. Ended the warmup/conditioning with backward shrimping over both matts and then sprinting back for more backwards shrimping for a few rounds. Pretty good drill to get the shrimping going and harder than I thought actually when you did it with some speed.

Focused on the triangle from guard today, lots of drilling.

Ended with hard grappling sparring. -Good session-

My lower back feels pretty beat up right now, partially from Mondays deadlifts, partially from tonights session of grappling. On the other hand it seems to have worked good as active recovery for my tits, they where sore as hell earlier today and now they feel fine.

Another gym session tomorow. I dread the squats, long fucking time since I squated last.

[krellik]

2006-04-06 Strength training

1. Squats "ass to the grass"

Warmed up with the bar and 40kg.
8 x 60kg
8 x 70kg
5 x 80kg

Just trying the squats out. Didnt turn out to be the dreadfull leg murdering workout I dreaded last night. Was whery happy with my form though, when I did these years ago I remember having prolem to go down as deep, and my heals wasnt flexible enough to stay on the ground. No problem what so ever today. But the squat rack didnt feel "good" I got some strange pain in my left shoulder when squating from holding my hands strange.

2. Dumbell shoulder press (sitting)

7 x 20kg
4 x 22.5kg
4 x 22.5kg (Both these sets where heavy as hell)

My shoulder kept feeling fucked.

3. Lat pulldowns

7 x 75kg
6 x 80kg
5 x 85kg

Now the pain in my left shoulder had wandered down in my left tricep/bicep and my arm felt numb. I tried to get up on the dip bar but felt that it was no point, the workout was finished.
Great back in hard training and allways some bodypart that feels fucked up.....

The best thing with todays session was to play around with the squat. Going to bring it up slowly and make sure to keep the ass to the grass depth on it.

[krellik]

2006-04-07 Submission wrestling 2 hours

Warmup/conditioning
For warmup we started with some "innebandy".
Then we did 50 hindusquats followed by a continuis circuit of going from burpees to pushups, did between 5-10 of each and did a few rotations.
Then we did the Bearcrawl-pushup combo, did around 10-15 pushups per rotation.
Then pummeling going from fast and loose pummeling to tighter and tighter pummeling. 10 burpees thrown in when changing partners.

Did an x-quard sweep variation and drilled it. Then some pretty hard sparring.
Then in honour of the infamous "bone snap americana vid" by Denmarks JP we drilled his nifty "step over the head" before the americana/kimura. Pretty good little move.
Then ended with some more hard sparring.

The conditioning part was good. The drills what good. I fucking sucked at sparing today, im sore all over, got caught in a random toe-hold from a newb that I was to stuborn to tap quick enough from
(giving me a sligth pimp walk right now..) and my rib still cramps my style sligthly.
But enough whining, I propably learn just as much from the sessions where I suck as the ones where im the god-of-the-tap. If nothing else it lights the fire in my stomach for more-more-more hard training.

Peace out

[krellik]

2006-04-08 1.5 hour Standing fighting

Some boxing drills and some thai sparring. Nothing fancy, ok session.

Starting to feel quite beet up and my left bicep is bothering me at striking.
Sore all over my body.