[winterkill]

Haha, awesome, my girlfriend will be in for some lethal dutch ovens.

[winterkill]

BJJ - 1hr

First class. Club grading tonight so it was a little unusual. I got some one-on-one time with one of the instructors which was good, but we did some pretty complex things which was not so good. Most of it I can't remember now I'm going to start a notebook on all the techniques we cover so I can remember them better. From memory, we did a sweep, an arm bar, triangle choke and clock choke. I'm sure there was mire but I don't recall what they were.

I managed to tweak my hip at some point which caused me trouble for the rest of the night.

Muay Thai - 1hr

Yay, something I'm not completely useless at. I partnered up with someone else who had already graded.

Quick explanation of how grading works at our club: for the most part, grading is internal to the club only, it's just intended to make it easier for people to track their progress. There's an official BJJ grading a couple times a year when John Will comes over from Australia.

The progression is (for MT at least) White > Yellow > Orange > Blue > Purple > Brown > Red > Black. At each level you can get up to three "tabs". Once you've gotten your three tabs, you go along to a separate grading which they hold every few months and you can get your next coloured patch.

So, I'm waiting for them to hold a separate grading thing which means I can't grade in class. Anyway, on to what we covered:
Probe, R-Roundhouse, R-Knee/Probe, L-Roundhouse, L-Knee
Jab, Cross, R-Knee/Jab, L-Hook, R-Straight
L-legcheck, L-Hook, R-Cross/R-legcheck, R-Cross, L-Hook
Clinchwork: we worked circular knees, straight knees and two escapes (lacing the arms and a hip push thing).
Finished class with 2-3-4-4-3-2 speed kicks on either leg and 50 clinch knees.

I wasn't tired enough, so after class I did 3 2-minute rounds of skipping, sprinting for the last 20s of each round. 30 reps each of four kinds of neck crunches, 2x20 reps of crunches.


My hip is still feeling pretty sore today. Anyone got any good info on hip mobility drills or stretches? Weirdly, it feels kind of like I pulled something on the outside of my hip (if you're wearing jeans, it would be kind of where the the little coin pocket is on the right hand side of your pants).

[liquid!]

Get Your Butt In Gear!
Because you've gotta train ass to haul ass
by Eric Cressey and Mike Robertson

I use most of these on squat and deadlift day.

[winterkill]

Zercher Squat
Wgt. x Reps x Sets
0 x 5 x 1 (warmup)
15 x 5 x 2 (warmup)
25 x 5 x 5 (work sets)

Wow, I can see why Zercher movements are so popular around here, I really enjoyed this lift. I could have gone a bit heavier, but I'm glad I didn't cause my forearms were screaming at the end of this. Very cool movement, I think I'll stick with Z. Squats on my non-Deadlift days.

Bench Press
Wgt. x Reps x Sets
15 x 5 x 2 (warmup)
25 x 3 x 1 (warmup)
32.5 x 5 x 5 (work sets)

Work sets on this were fairly difficult. I reckon one more 2.5kg jump and then I'll have to back off to 1kg increases.

Pullups
Wgt. x Reps x Sets
0 x 5 x 1, 0 x 4 x 1, 0 x 2 x 1 (and 4 -ve reps) (work set)

I don't know what went on here, I just couldn't force out any more reps.



Thanks for the link, liquid. There're a couple exercises I haven't seen before in there. Currently my warmup consists of leg swings, shoulder dislocations, floor bridges and birddogs (like in the article). I'll be sure to try the other exercises. The over-under drills look especially good.

[winterkill]

BJJ - 1hr

Today we covered:
Cross Lapel Choke and the Opposing Hand Cross Lapel Choke variant.
Rolling back sweep from Guard and Rolling back sweep from Guard to Kimura.

I can see why people like BJJ so much.

Muay Thai - 1hr

We did a lot of stuff with push kicks today. Mostly inducing the push kick and then grabbing the guy's foot and doing various kicks, knees etc.

Finished up with 2 minute pad rounds, last 30s of 1st round kicks for speed, last 30s 2nd round knees from clinch.


I didn't do any finishers 'cause my hip's still sore and I was dog tired, Also, on my walk to the bus stop after class my left ankle was pretty sore, and the next morning it's still pretty tender. Can't remember doing anything specific to it. If it's not sorted by later today I might skip squats (especially as my right knee is still a bit sensitive from squatting last Saturday.)

[winterkill]

Front Squat
Wgt. x Reps x Sets
15 x 5 x 2 (warmup)
30 x 3 x 1 (warmup)
35 x 5 x 5 (work sets)

Concentrating on my form so I haven't increased the weight. Trying to stop my lower back from rounding out. Some level of success.

Overhead Press
Wgt. x Reps x Sets
15 x 5 x 1 (warmup)
20 x 5 x 5 (work sets)


Deadlift
Wgt. x Reps x Sets
82.5 x 5 x 1 (work set)

Form felt a little sloppy on this, but my back has been fine since, so I guess it must have been passable.

[winterkill]

I skipped my workout on Saturday as I've been having some niggling joint pain and muscle soreness which has refused to go away over the last week or two. Decided to play it safe and have some extra recovery time.

BJJ - 1hr

Today we covered:
Americana from Mount
Some kind of sweep thing to go from inside Guard to Side Control (don't know the name of it)
...some other stuff I can't remember...I should really write this down sooner...


Muay Thai - 1hr

Worked jabs and hooks pretty much exclusively.

Finished up with 30s depth pushups, 30s situps (with a jab and cross at the top), 30s Jump Squats and 30s wall sit.

Threw a few kicks on the heavy bag after class.

[winterkill]

Zercher Squat
Wgt. x Reps x Sets
0 x 5 x 1 (warmup)
15 x 5 x 2 (warmup)
27.5 x 5 x 5 (work sets)

Feeling good. Concentrating on keeping my lower back tight throughout.

Bench Press
Wgt. x Reps x Sets
15 x 5 x 2 (warmup)
25 x 3 x 1 (warmup)
35 x 5 x 5 (work sets)

Chinups
Wgt. x Reps x Sets
0 x 4 x 1, 0 x 3 x 1, 0 x 2.5 x 1 (work set)

[winterkill]

Fkin xmas bullshit really messed up my schedule and I missed a couple sessions. Been going to MT and BJJ though.

I warmed up with some Overhead Squats as I'm concentrating on form at the moment, I think these should help a bunch. May have over done it a bit though cause I was real tired for my Front Squats.

Overhead Squat
Wgt. x Reps x Sets
15 x 5 x 4 (warmup)

These were interesting. Felt a lot of stretch in my mid back and groin doing these.

Front Squat
Wgt. x Reps x Sets
15 x 5 x 2 (warmup)
30 x 5 x 5 (work sets)

Still concentrating on form...Think it's getting better. Mostly I'm trying to stop my lower back tucking under. I think there might be some flexibility issues with my hamstrings.

Overhead Press
Wgt. x Reps x Sets
15 x 5 x 1 (warmup)
20 x 5 x 5 (work sets)


Deadlift
Wgt. x Reps x Sets
80 x 5 x 1 (work set)

[winterkill]

Overhead Squat
Wgt. x Reps x Sets
15 x 5 x 1 (warmup)

Zercher Squat
Wgt. x Reps x Sets
15 x 5 x 2 (warmup)
27.5 x 5 x 5 (work sets)

Missed a couple workouts so I used the same weight again. I find these really work my (upper) back keeping the bar up.

Bench Press
Wgt. x Reps x Sets
15 x 5 x 2 (warmup)
25 x 3 x 1 (warmup)
35 x 5 x 5 (work sets)

Bent Over Rows
Wgt. x Reps x Sets
15 x 5 x 5

Added as per the updated Stronglifts 5x5

Pullups
Wgt. x Reps x Sets
0 x 4 x 1, 0 x 2?? x 1, 0 x 3.75 x 1 (work set)

Had some badass DOMS last couple days, but seem to be fine again after this.