randomness (BJJ)
03.04.2024 (6am morning session)
BJJ 1hr, training and working leg-x, ankle locks and counters.
Plenty of practice time and a few 5min sessions thereafter. Lasted longer than usual against advanced guys before tapping a few times.
-shoulder sore but ok with back to back sessions.
-resting HR59
-the battering continues @burien_top_team - time to work in some stretch/strength work on the shoulders at the gym
I was just reading CT’s Growth Factor Shoulder Training. He makes a lot of great points about the vulnerabilities of the shoulder joint.
For me, I’ve removed my “shoulder day” in favor of 3x/week band work. All the movements: pressing, laterals, upright rows, external rotations, dislocates, etc. just using a band instead of BBs or DBs. Probably won’t help me get bigger shoulders (which I’d love), but hopefully they’ll at least be healthier shoulders …
3 to 5… randomness (gym)
04.04.2024 (6.00am fasted session)
Mobility, warmup
External rotation work 5kg DB’s 2x10r
-ss-
10kg ball slams 2 x 10r
-ss-
Twin 20kg KB shrugs 3 x 15r
-ss-
BPA’s 2 x 10r
Y raises 3 x 20r (3kg DB’s)
-ss-
Dips - slow descent and hold 3 x 5r
-ss-
Pushups - tucked and lower hand placement working the shoulder stretch more 3 x 5r
6 way shoulders 3 x 10 (3kg DB’s)
Elbow prehab work, 3 movements x 2 x 12-15r
-Foam rolling shoulder zones, upper back
-thanks @burien_top_team I do recall reading CT’s articles on these years ago. So many good articles, appreciate the reminder.
linky:
Randomness (gym)
06.04.2024 (7.30am fasted session)
Heavy Conditioning
Airdyne
2mins on, 1min off for 20mins, 193cals
CT’s Shoulders - mega set
Bus drivers 10kg plate x 10 turns L/R
Forward 3kg DB’s circles x10
Backwards 3kg DB’s circles x10
Laterals x10
-shoulder burn is real!
-resting HR60, lots of work stress atm. rested yest, got this in today to start the weekend off right
3 to 5… randomness (gym)
08.04.2024 (5.45am fasted session)
Mobility, warmup
24kg KB Swings x 12
Lat engagement band work x 10
Vertical jumps x 5
Hex Deadlifts
bar x 8
60 x 5
80 x 5
100 x 5, 5, 5, 5 -belt on
Seated single arm cable rows
+27kg x 5
+35kg x 5, 5, 5 (L/R)
SL hip thrusts +12kg KB
x 6, 6, 6
-resting HR60 (was at 61 yest)
-rested sunday, hit 15k steps just in the backyard and moving firewood
-hip thrust work to help on bjj positional moves - getting out from under grappling opponent
3 to 5… randomness (gym)
09.04.2024 (5.45am fasted session)
Mobility, warmup
Bench
Plyo pushups x 7, 6
-ss-
5kg DB external rotations 2 x 8
.
Bar x 12
40kg x 8
60 x 5, 5, 5, 5, 5
-ss-
BPA’s various angles 7 x 20r
Dips
BW x 5
+10kg x 5, 5, 5, 5, 5
DB Row (L/R)
30kg x 5, 5, 5, 5, 5
-standard things today
I grabbed a copy of this free video from John Danaher at the beginning of COVID. Might be worth looking into (assuming it’s still free).
randomness (BJJ)
09.04.2024 (6pm evening session)
BJJ 1hr, training and working back position, counters, choke holds.
Plenty of practice time and a few 5min sessions thereafter.
Managed to nail an americana against a bigger stronger opponent so that’s a win.
-shoulder ‘ok’
-resting HR60
-thanks @burien_top_team now to find some time to watch them, appreciate it.
randomness (BJJ)
10.04.2024 (6am morning session)
BJJ 1hr, training and working darce choke, counters.
Only two of us and instructor, at the early session today. Stacks of pointers/advice, essentially we worked on what the other guy was keen to practice (darce chokes).
Two 5min grappling sessions thereafter. Copped a blood nose and crushed fingers, cue blood! All good and incidental during grappling.
-resting HR60
Randomness
11.04.2024 (5.45am fasted session)
Mobility/warmup
Dead hang 60sec
BPA’x x 20
Squats
Ankle mobility work, hip aeroplanes
16kg KB goblet 3 x 10second holds
.
Bar x 8
40kg x 8
60 x 5
80 x 3, 3, 3 (no belt)
RDL’s
15kg DB x 8, 8, 8 (L/R)
Leg press
x 5
+1PPS 50kg x 5
+2PPS 100kg x 5, 5, 5
-resting HR60
-the loose plan was conditioning but airdyne taken. So some squats hit some good areas instead
Randomness (gym)
12.04.2024 (5.45am fasted session)
Heavy Conditioning
Airdyne
2mins on, 1min off for 20mins, 205cals (PR?!)
Then:
Foam rolling
Stretching
External rotational DB work
Banded holds
-suprised to hit that calorie count on the airdyne, didn’t want to be on that bike for much of it. Glutes sore, legs felt heavy. Mind over matter.
-plan for bjj tonight
Nice PR! I think that is doable, according to something I saw on the internet… 
I saw a vid on IG the other day where a guy did 50 calories on the Rogue Echo Bike in 24 seconds or so mething ridiculous… I thought, “I could be going into cardiac arrest and probably never accomplish that…” 
randomness (BJJ)
12.04.2024 (6pm evening session)
BJJ 1hr, training and working chest holds.
Good session, plenty of advanced guys tonight, tough going!
-resting HR60
-that’s a huge number indeed @TM79 it boggles the mind! Hope you’re on the mend!
-no gym today, but hit over 16k steps just in and around the garden, dug in half a tonne of compost, planted out a heap of seedlings. Hopefully they take off before the cold of winter (brussel sprouts, brocolli, cauliflower, kales)
Randomness
15.04.2024 (5.45am fasted session)
Mobility/warmup
Box jumps 2 x 5
Squats
Ankle mobility work, hip aeroplanes
16kg KB goblet 3 x 10second holds
.
Bar x 8
40kg x 8
60 x 5
80 x 3, 3, 3 - belt on
RDL’s
15kg DB x 8, 8, 8 (L/R)
SL Hip thrusts +10kg KB
x 5, 5, 5 (L/R)
-gardening saturday, rested sunday, back into the regular programming on a monday.
3 to 5… randomness (gym)
16.04.2024 (5.45am fasted session)
Mobility, warmup
Rear arm raises 4x10r
-ss-
10kg ball slams 2 x 8r
OHP
bar x 8
30kg x 8
40 x 5
45 x 5, 5, 5
-ss-
Pull/Chin ups various grips x 3, 5, 5, 4, 5
CT’s shoulder circuits:
Superset #3 (3 + 5kg DB’s)
Superset #4 - DB complex (3kg DB’s)
Superset #5 - bus driver/front raises (10kg plate > 10kg BB)
-stacks of TUT with those supersets. The burn is real even with such light db’s.
-resting HR60
randomness (BJJ)
16.04.2024 (6pm evening session)
BJJ 1hr, training and working double leg shots, takedowns.
-bent thumb back awkwardly part way thru so sat out rest of session. Seems ok today, bruised only
-rested this am
lots of randomness but good to see you putting in the work
3 to 5… randomness (gym)
18.04.2024 (5.45am fasted session)
Mobility, warmup
edit - dead hangs x 60sec x 3 (retracted shoulders during)
-ss-
24kg KB Swings x 12
Lat engagement band work x 10
Vertical jumps x 5
Hex Deadlifts
bar x 8
60 x 5
80 x 5
100 x 5, 5, 5 -belt on
Bench
Bar x 10
40kg x 8
60 x 5
70 x 3, 3
External rotations 6-7 sets - cable horizontal and low to high, various angles. RHS defo weaker, a few more drop sets and extra reps on the rhs
-with bjj happening it’s just filling in bits and bobs where I can @simo74 appreciate the pop in mate!
-shifting short term focus to shoulders, so just maintenance lifts in other areas today.
3 to 5… randomness (gym)
19.04.2024 (5.45am fasted session)
Mobility, warmup
Conditioning
25mins emom tabata
Twin 16kg KB abc’s x2reps
-ss-
Burpees x5
Foam rolling, stretching
-pushed through and got this done today, was rough as. BJJ tonnight is the plan.
randomness (BJJ)
19.04.2024 (6pm evening session)
BJJ 1hr, training and working double under takedowns.
Brilliant session, held my own and hit a number of submissions, countering a guilotine, getting out of a decent ankle lock, hitting a kimora, and generally dominating the 5min bouts, holding top position against 3 different opponents at similar level.
Forearms were tingling by the time I got home, with much time in holds whilst working angles etc. Just a great session where many things came together. Hit a nice takedown with a leg hook too. Thought you’d like this update @burien_top_team - have also started running thru some of the vids you linked earlier ta!
-resting HR60
-pizza (with a shake prior) with family for dinner after