Squats (work gym)
30.09.2024 (1pm pre lunch session)
Mobility, warmup
Ankle mobility
20kg KB goblet squats and hold 10sec x 3
Hip aeroplanes x 3 (L/R) x 3
Squats
Bar x 12
40kg x 10
60 x 12, 12, 12
Nordic leg curls
x 6, 8, 10 (plenty of partial reps in there)
-ss-
Leg press
2pps (+100kg) x 6
2.5pps +125kg x 5, 5
-resting HR59
Shoulders (work gym)
01.10.2024 (1pm pre lunch session)
BPAs’ x 25 ish
Dead hangs
OHP
bar x 10
30 x 8
40kg x 6, 6, 6, 6
-ss-
Pullups x 3, 3, 3, 3, 3
Incline bench
15’s x 12, 11, 10
-ss-
Seated Row
60kg x 15
70 x 15
80 x 15
Lateral raise
7.5kg DB’s x 10, 10, 10
-ss-
External rotation cables x 10, 9, 8 (L/R)
-resting HR59
October already, this year is again flying!
That gym looks amazing! Barely anyone in there too! 
Spacious! Neat!
BJJ
02.10.2024 (6am morning session)
BJJ 1hr, training (all levels class).
-coach rocked up but was crook coming down with something, so the 3x of us there today worked through pinning hip and getting to side control.
-then some side control rolls, nothing too onerous but still got the heart rate up.
-those pics were saturday morning, most people still in bed @TM79 - monday nights iirc is the worst, carpark is full. But yeah mornings are great re lower numbers. There’s even space now to use the prowler properly @Friedrich and some fun monkey bars in the other space to practice tarzan work…
I’ve registered for this comp in a months time.
Current BW65-66kg so right on the money for the 66kg (145lb) division - beginner masters 40+
So no need to cut to make weight. Tagging in bjj enthusiasts @burien_top_team @twojarslave @dchris @redsol1 @T3hPwnisher
Heck ya man!
La’
Exciting development dude! Competition is a blast.
DL (work gym)
03.10.2024 (1pm pre lunch session)
Mobility, warmup
20kg KB Swings x 10
Lat activation band work x10r
Deadlifts - straight bar
bar x 8
60kg x 8
80 x 3 - belt on
90 x 2 - mixed grip here on
100 x 2
110 x 2
120 x 2 - easily a straight bar PR
130 x f (broke ground but bailed)
-ss-
dead hangs
Bench
15kg DB’s x 15
20 x 12
25 x 8, 6
-ss-
Single arm alternating 20kg KB Swings x 20, 16, 16ish
-ss-
Seated cable rows
70kg x 15
80 x 15
90 x 11
100 x 9
-resting HR58
-brought the belt in and have left it at work gym.
-nice on DL pr, but grip is terrible, was aiming for more than doubles on my way thru the session…
-love the gif there @burien_top_team now for any tips on the comp/prep?
BJJ
04.10.2024 (6am morning session)
BJJ 1hr, training (all levels class).
-back and mount escape focus
-sharktanked these after for 5mins each
-multiple rolls with numerous larger opponents, got a nice sweep in later on but copped plenty of submissions. Plenty of things to continue to work on, good session. Drenched in sweat by the end.
Nice work! Is there a better PR than a deadlift PR?
Have fun. There are a lot of ways to enjoy the competition experience. Pursue what works for you. As someone who isn’t naturally competitive, I struggled to figure that out for a long time.
Try and get in a warmup, flow roll with a teammate if possible, before you roll “for real.” I think that’s the best practical advice I never got until after I stopped competing. If you can’t do that, working up a light sweat with a decently-vigorous, short warmup before you compete is important, IMO.
One easy win is to think about one, maybe two, techniques you want to successfully execute. It almost doesn’t matter what you choose, but it should be something you really like and feel comfortable deploying more than once or twice if the first few attempts fail. That will help ensure the experience is a building one for the next opportunity. It will also provide you with a focus to stick with once the chaos and shouting begins.
Very excited to hear how training goes between now and then!
Good luck! Make sure you warm up! The adrenaline will be flowing and you’ll gas yourself before you realize.
One thing that really helped me was having a plan from stand up. The first few times I competed, I figured I’d feel out my competitors. I got taken down hard and then was shell shocked and struggled to recover. My last comp I knew I wanted a collar drag in first 10 seconds and I got it before he knew what hit him. Even if your plan is pulling guard, have a good plan for where the fight starts.
Exciting news mate. Always good to get out there and compete.
A bit of weekend yardio, no lifting, plenty of family time. Some gardening, a few days trips out and about.
Yesterday, Jnr found my old scalextric set (1982 - slot cars) in the shed, so we tried to get that working. Alas motors in the cars need replacing. So much lego time instead.
Will lift at lunch today.
Double (or single) leg shots tend to go well early for me @dchris so that could well be the plan when it comes time to roll. Coach mentioned it’ll take one or two comps just to work out if I’ll be ‘too relaxed’ or ‘too intense’ or somewhere inbetween. Can defo see me overanalysing things before bouts, far too much in the mind even before the event etc. Appreciate all those tips too @burien_top_team we’ll have a decent group from our club at the comp, so defo a light roll prior is the plan.
You got a slick single leg? That’s awesome. Work that! Hopefully right into side control.
It’s too easy for the other guy to slap on a B.S. guillotine if you go double leg.
Squats (work gym)
08.10.2024 (1pm pre lunch session)
Mobility, warmup
Ankle mobility
Squats
Bar x 12
40kg x 10
60 x 8, 8, 8
Nordic leg curls
x 6, 6, 6 (plenty of partial reps in there)
-ss-
Leg extension
3 plates x 15 (didn’t check weight)
4 plates x 10, 12
Dead hang - 100 seconds
-resting HR58
@FlatsFarmer it’s ‘slick’ for a 46year old… haha, the guillotine is a risk that comes with it for sure. As long as I can land across an opponent it doesn’t faze me though usually.
BJJ
09.10.2024 (6am morning session)
BJJ 1hr, training (all levels class).
-I was the only one at class this morning, so got to work triangles from guard. No rolls as Coach is still on the mend, but great one on one session training and tips wise.
Shoulders (work gym)
10.10.2024 (1pm pre lunch session)
Dead hang x 65sec
OHP
bar x 10
30 x 8
40kg x 8, 7, 6, 6, 5
-ss-
Pullups x 4, 4, 4, 4, 4, 4
DB Incline bench
17.5’s x 10, 9, 8
-ss-
Seated Row
80kg x 12
90 x 10
100 x 10
Rear delts
15kg DB’s x 10, 8, 8, 8
Lateral raise
7.5kg DB’s x 10, 8, 8
Dead hang x 60sec
-resting HR58