[Standard]

Pull day

Pretty easy workout, was kinda short so didn't do as much as i normally do but thats cool. The home gym keeps becoming a better option to me, for one month goodlife wants $89, or i get locked in for a year at $60 a month? sounds like horse shit to me. Figure i have about 8'1" clearance between the beams in my base ment so it would be really close for OHP. Anyone know exactly how high 45's are from the center? 12.5? or something?

BOR
135 x 10
185 x 10
225 x 10
275 x 5

Deads
225 x 8
315 x 5
405 x 1
455 x 1
500 x 0 (couple inches)
500 x 0
500 x 0 dang
405 x 1

Front squats (ATG)
135 x 10

[Poseidon9]

Go for the home gym.
Pics of my setup are here

All the lifting equip came out to around $245.

Good luck on pulling 500, I'll be back to check your progress.

[Standard]

Sweet set up man. Well just doing some research and so far the best i found for tools (drill press, 1" bit, cutting fluid, etc) and weights (Oly bar with 750lbs of weight, 2 oly DB handles etc.) puts me at about $850. The i would have to buy the ****l for the power rack i will be building. So i figure around $1100

Anyone know where to get cheap oly plates around Toronto?

[Poseidon9]

I was able to find my plates on clearance for $0.10 /lb. at a sporting goods store. Check around sports stores in your area. You should also check around websites like craigslist. In fact, just go here. On the 1st page I saw 3 mentions of plates for sale. Also, tools for sale here.

Try to find some other websites that may tell you about weights for sale in your area (because shipping is a bitch.) You can definitely have a great, functional home gym for a convenient price.

[Standard]

Conditioning

Thanks for the links man, i am going to just get the weights from fitness depot, at $0.48 a lb i am going to get 12 45's, 2 25's, 4 10's, 2 5's, 2 2.5's and an olympic barbell for about $450.


Skipping
10 mins for a warmup

DB snatch
50 x 100 in 5:52

Ab rollouts
101 in 8:52 (in your face Brandon)

[Bamaispriceless]

Originally Posted by Standard

Pull day

Pretty easy workout, was kinda short so didn't do as much as i normally do but thats cool. The home gym keeps becoming a better option to me, for one month goodlife wants $89, or i get locked in for a year at $60 a month? sounds like horse shit to me. Figure i have about 8'1" clearance between the beams in my base ment so it would be really close for OHP. Anyone know exactly how high 45's are from the center? 12.5? or something?

BOR
135 x 10
185 x 10
225 x 10
275 x 5

Deads
225 x 8
315 x 5
405 x 1
455 x 1
500 x 0 (couple inches)
500 x 0
500 x 0 dang
405 x 1

Front squats (ATG)
135 x 10

Pre-exhaust baby! I bet those front squats gave you a wicked awesome pump bro. Rad!

Seriously, nice work. You'll get that 500lbs next time, I guarantee it.

[Standard]

MMA Class

Ok so all the weights i ordered are not in the store yet so i have to wait till next weekend to begin lifting again. My contract is also up at Petro so next week, i'll be back to show the iron who is boss and with basically a month off the CNS should be 100% recovered.


Warmup
Running a few laps of the gym and jumping over stuff, stopped to do 25 pushups, or 50 crunches etc.

Stretching
Alot of static stretching, way too much IMO but whatever i have no flexibility

Takedowns
Started with a take down from the clinch, slip under the opponents arm, grab his waist on the other side from around the back, then take your leg behind them and dump them. Should end up in a full mount on their side and transition that into an armbar.

Next another leg sweep, take 1 step behind them and then bring the other foot behind and kick out their closest foot while turning and controlling their neck and upper torso.

Sweep counter, bait the other guy to attempt the sweep as above, lock your arm to keep his upper body away and then take out their legs while spinning them on their back to an armbar

Sweep counter counter, after getting taken down grab their lead leg at the heel and using your other arm press near the knee to take the guy down

Another counter counter, once getting sweeped lock his arm and place up your closest leg to prevent him from getting a mount or armbar, place your other leg behind his head and lock in the arm bar.

Grappling

I don't know what half this shit is called, started with the opponent in full guard, raise your hips then pop the opponent down and beside you, grab his head for a neck crank.

Same principle as above but guard against a strike, i found it easiest for me to guide the arm away and into a side choke but a neck crank was possible again

From full guard guide the opponents are accross his body so that its straight and below your arm, control the head and using your elbow you can armbar him. Or pop the hips out, secure a foot under his leg and roll him into a stronger arm bar position.


Practice staying relaxed after you have mounted the opponent while staying on, or being the guy who is mounted get your opponent off. My size really helped in this drill, also knowing that your hips have more power then your arms usually resulted in getting out of mount. Had the Henshi (SP?) demonstrate this, guy's only 155 lbs but there was no way i could get this guy off of me.

Free Rolling

About 30 mins or so of rolling, just a light rolling session i was working on being relaxed and not using my strength too much.

[Brandon MacRea]

Hey man sounds like a decent class. Darrell teach it?

I was in Toronto pretty much all weekend, just got back. Gimme a shout if you want to train today, I'm up for anything.

[Mr. Sinister]

Yeah, you got preparation to be up for a Mexican Lightweight who says he's got your Irish number.

[Diego Lara]

Oh my training's not that far behind.... let's see how fast i am by the time he gets here...