14.09.2024 (noonish session)
Hit some heavy weights with junior, she’s outlifting me already… 
Plenty of chores, yardio etc today too. Replaced the headliner in the old ute. Spray adhesive fun…
-thanks @SvenG great to see you back on the boards too mate. The truck goes well, but within a few days it needs a wash. Dust and rain a plenty dirties it up quick!
15.09.2024
Yardio, including nearly a tonne more firewood loaded onto the old ute, then unloaded and stacked at home. Hit over 13k steps both days this weekend somehow.
DL (work gym)
16.09.2024 (1pm pre lunch session)
Mobility, warmup
Deadlifts - straight bar
bar x 8
40kg x 8
60 x 7
80 x 3
90 x 4, 4
-ss-
Hammer curls
5kg DB’s x 20, 15+5, 15+5
Single arm lat pulldown and side crunch - isolation work x 5, 6, 5 (L/R)
Bulgarians
Twin 10kg DB’s
x 6, 7, 8 (L/R)
-ss-
BTN Lat pulldowns
+40kg x 12, 10
-resting HR59
Shoulders (work gym)
17.09.2024 (1pm pre lunch session)
BPAs’ x 25 ish
Dead hangs
OHP
bar x 12
30kg x 8
35 x 8
40 x 6, 5, 6
-ss-
KB Swings x 15, 15, 15, 10
-ss-
nordic hammy curls regression x 3-5r x 3
Incline bench
12.5kg DB’s x 12
15’s x 10, 10, 11
-ss-
Rear delts
10kg DB’s x 15, 15, 15, 15
Lateral raise drop set
7.5kg DB’s x 8 > 5’s x 8 > 2.5’s x 10 > arms only x 8-10 x 2 sets
-solid session again
BJJ
18.09.2024 (6am morning session)
BJJ 1hr, training (all levels class).
-single leg x escapes and ankle lock attacks
-4x rolls, copped a few submissions against the advanced guys but countered against others at my level, got to the back with N alas couldn’t get the choke on him.
-resting HR58
Arms (work gym)
19.09.2024 (1pm pre lunch session)
Dead hang
Warmup
Zotterman curls 7.5kg DB’s x 12, 12, 12, 10
-ss-
Overhead rope tri’s 30kg x 12, 12, 12, 12
21’s
15kg bar x 21’s x 2sets
17.5kg bar x 21’s x 2sets
-ss-
DB tri overhead extension
15kg DB x 20, 17.5 x 12, 20 x 12, 10r
Elbow prehab 2 x 12r
-ss-
External rotation 5sec holds x 5kg DB x 5r , 4r (L/R)
Wrist curls 2x15r
-ss-
Reverse curls 2x15r
Hammer curls drop set
7.5kg DB’s x 8 > 5’s x 8 > 2.5’s x 10ish x 2 sets
-ss-
Tricep rope pushdowns
30kg x 10 > 20 x 8 > 10 x max x 2 sets
-a cursed but effective reminder there @SvenG on the 21’s… been 20years since last done those i reckon! Solid pump
-nice vanity session, still feeling hammies post nordic’s a few days ago
BJJ
20.09.2024 (6am morning session)
BJJ 1hr, training (all levels class).
-single leg x counters into a leg locking americana style submission (forgot the actual name! edit go-go plata? @burien_top_team sound about right?)
-3x rolls, FINALLY escaped from J’s back take. Copped an armbar shortly after, but take the small wins on that escape! 2x other rolls were nil all draws but worked into better positions as the rounds unfolded in both of those. Conditioning improving, great mat time today.
-resting HR58
-BW66kg up 1kg from recent months.
Squats
21.09.2024 (6am fasted session - AF gym)
Warmup
Box Jumps x 6
Squats
Bar x 10
40kg x 8
60 x 8
70 x 5
80 x 3, 3 (no belt)
Leg press
1pps x 10
2pps x 8, 8, 8
Bulgarians
10kg DB’s
x8, 8, 8 (L/R)
Face pulls
2 x 20
-resting HR58
-local gym has been closed for a month renovating and expanding. Took a chance and it was all open again this morning despite no emails etc advising of such. A few new machines in there, and finally a stack of DL, Squat racks etc. Will upload some pics later on.
Hmmm … if it’s an americana style leg submission then I’m thinking maybe a toe-hold?
Gogoplata is a choke with the leg/shin.
Done a lengthy search but can’t find a clear example.
So it wasn’t quite the shin choke @burien_top_team (although we did touch on that brieflly - as beginners, the coach was keen for us not to go putting pressure on our own knees in such a move).
My poor attempt at painting the picture:
We’re copping an ankle lock, so we pull into our opponent - pushing the ‘locked leg’ further in (in image right leg slides further thru. Then the right foot hooks under their left knee, our left leg then into gogoplata under their chin, then we start to straighten both our legs, twisting them over and their right arm gets twisted back.
I’ll try and get a proper name for it from the coach this week.
DL (work gym) - deload week
23.09.2024 (1pm pre lunch session)
Mobility, warmup
24kg KB Swings x 10
Lat activation band work x10r
Deadlifts - straight bar
bar x 10
60kg x 6
80 x 3
90 x 1
100 x 1
110 x 1 - no belt
-ss-
dead hangs
25kg DB Rows x 8, 8, 8
-ss-
25kg DB’s RDL’s x 8, 8, 8
Seated rows
+50kg x 15
70 x 10, 10
-resting HR58
Omnoplata?
Shoulders (work gym) - deload week
24.09.2024 (1pm pre lunch session)
BPAs’ x 25 ish
Dead hangs
OHP
bar x 10
40kg x 5
50 x 3
55 x 1
57.5 x 1
-ss-
Pullups x 3, 3, 3, 3, 3
Incline bench
12.5kg DB’s x 15
15’s x 10, 10, 10
-ss-
Lat pulldown
50kg x 8, 8, 8
Rear delts
7.5kg DB’s x 15, 15, 15, 15+10rp
-ss-
Lateral raise
5kg DB’s x 15, 15, 15, 15+5rp
-heaviest ohp I’ve done in ages, just got there.
-Something different to the omnoplata @dchris and great to have you pop in! Same entry as the first few seconds in this vid, but then go shin under chin, then the other leg hooks behind their knee. Then the finishing move is to straight both your legs out, which results in their arm getting twisted in a similar omnoplata submission.
Oh man, I’m kinda stumped. Maybe a monoplata? I’ve seen a transition to it from omnoplata, but can’t say I fully know how it works. That’s the one ‘plata’ I don’t really do.
BJJ
25.09.2024 (6am morning session)
BJJ 1hr, training (all levels class).
-flower sweep and taking back options
-3 x 80% ‘deload’ rolls - worked defence primarily at a lower tempo as part of deload week. Letting opponents work whatever they wanted on me. Still exerted plenty of energy.
@dchris @burien_top_team asked the coach this morning, he confirmed it as an omoplata. Suspect it’s a slight variant given we were hooking the leg but the same end result on opponents arm/shoulder.
Squats (work gym) - deload week
26.09.2024 (1pm pre lunch session)
Mobility, warmup
Squats
Bar x 10
40kg x 8
60 x 5
80 x 3
90 x 1
95 x 1 (no belt)
Bulgarians
10kg DB’s
x 8, 7, 6 (L/R)
Leg press
2pps (+100kg)
x 8, 8, 8
-resting HR57
BJJ
27.09.2024 (6am morning session)
BJJ 1hr, training (all levels class).
-quick refresher on flower sweep and taking back options, then focus of getting to back and isolating an arm to get to the rear naked choke
-3 x 80% ‘deload’ rolls, including one with the coach (he let me nail a flower sweep nicely in there), then another mini roll with N thereafter working extra technique.
-Elbow obviously a bit angry from a solid armbar from T on Wed. Haven’t noticed it since though, but did feel it once that arm was isolated in practice today. Seems fine now though.
-finally got a rashy, so much better when rolling than a t-shirt.
Bench (AF gym) - deload week
28.09.2024 (6.30am fasted session)
Mobility, warmup
Bench
bar x 10
40kg x 8
50 x 5
60 x 5
70 x 3
75 x 1
80 x 1
-ss-
BB Rows
35kg x 15, 15, 15, 15
30kg DB rows x 10 ,9, 8
-ss-
20kg DB Tri overhead x 10, 10, 10
Rope tri’s x 3 drop sets
-good deload session, nice arm/chest pump by the end
That’s nice to hear. I’ve never tried grappling in a t-shirt. I even used long-sleeve rashguards (a la Marcelo Garcia, I’ll admit …)
Allegedly, John Danaher loves rashguards so much that he wears them all the time–even when he’s not grappling!
