DL (work gym)
18.11.2024 (12noon pre lunch session)
Mobility, warmup
Dead hangs x 30sec x 2
Knees to chest 3 x 10r
Deadlifts - hex bar
bar x 10
60kg x 8
80 x 5
100 x 5 , 5 (no belt)
RDL’s
20kg DB’s x10
25kg DB’s x 8, 8
-ss-
DB rows
25kg x 10, 8, 10 (L/R)
-expecting the elbow to be all ok considering this went well.
-good weekend, family time, gardening, and a few trips out and about
Shoulders (work gym)
19.11.2024 (2pm pre lunch session)
Mobility warmup
Dead hang - scap retraction reps x pullup singles
OHP - all from the floor
bar x 10
30kg x 8
40 x 5
50 x 3, 2, 3
-ss-
Pullups x 3, 3, 3, 3, 3
Landmine +10kg side to side twists x 8, 8, 8
-ss-
one arm landmine press x 3, 5, 3 (L/R)
-ss-
Seated row
+80kg x 12
+90 x 10
+100 x 10
Rear delts
10kg DB’s x 10, 10, 12, 10, 10
Laterals
10kg DB’s x 8, 8, 8
Dead hang, knees to chest x10
-resting HR58 (was at 60 a few days ago)
-quick solid session
BJJ
20.11.2024 (6am morning session)
BJJ 1hr, training (all levels class).
-Half guard defence, getting into closed guard with a possible sweep option there too.
-Rolls with the lads. Even battle vs N, got dominated by both R and J, however throat and elbow all ok now, so that’s a win. Good session.
great to hear!
Arms (work gym)
20.11.2024 (1pm pre lunch session)
Mini warmup
BPA’s x 40ish various angles
Dead hang
Zotterman curls 5kg DB’s x 10, 10 ,10
-ss-
20kg DB’s shrugs x 15, 15, 15
15kg DB tri overhead x 15, 15, 15
-ss-
External rotation cable x 10, 10, 10, 8
21’s EZ bar x 21, +5kg > 21, 21
-ss-
6 way shoulder x 6, 8
Rope tri’s x 12, 10, 8
Banded Laterals x 8, 8 (L/R)
Dead hang to finish
-done in work attire. low intensity
-very happy it’s healed up now @burien_top_team essentially 2x weeks for both to heal up.
Nice to see another landmine user! Those side to side twist are pretty tough, aren’t they 
It’s an exercise that makes it glaringly obvious how much better coordinated I am on one side vs the other.
Weighted vest walk (work gym)
21.11.2024 (1pm pre lunch session)
Found a weight vest under one of the machines, cue time to add some of these into the mix.
30mins incline dreadmill with vest (10ish kg?), HR100-110
-only had an extra 10kg plate on the barbell but definitely tougher than I was expecting @amaeland for sure.
BJJ
22.11.2024 (6am morning session)
BJJ 1hr, training (all levels class).
-Shoulder lock transition into back takes (pulling their arm across)
-Solid rolls there after. Even with N, got pummelled by H and J again. Giving up 15kg muscle on these lads… but good times.
Squats (work gym)
25.11.2024 (1pm pre lunch session)
Mobility, warmup
Ankle mobility
Hip aeroplanes
Vertical jumps x 5
Squats
Bar x 10
40kg x 8
60 x 5
80 x 3, 4, 5, 6, 6 - belt on
60 x 5
Nordic leg curls x 10, 10, 10
-ss-
Leg press
1.5 PPS x 10
2 PPS x 10
2.5 PPS x 8
Bulgarian BW x 8 L/R
Knees to chest x 10, dead hang
-resting HR59
-busy weekend, bit of gardening in amongst family duties, and a few quiet beers in there with good company
-was planning on cutting down a pine tree this year, alas junior had other ideas - but at least she’s happy to decorate the plastic one!
BJJ
27.11.2024 (6am morning session)
BJJ 1hr, training (all levels class).
-back escapes today, working grip positions, then avoiding mount in the escape.
-3 x 3min rolls on specific training, then 2x 5min standard rolls. Both went well, tapped a few times but rolled well with J (purple belt), and managed to survive the whole 5mins vs H (young strong lad who really likely to exert size dominance!). Gassed big time at the end, great cardio hit.
-oh yes bring me all the cakes!
Happy cake day!
BJJ
27.11.2024 (6am morning session)
BJJ 1hr, training (all levels class).
-half guard, bracing techniques, then transition to butterfly, double underhooks to pull lift them then swing into single leg x. From here into x-guard for the sweep. Struggled with the x guard leg/foot placement, otherwise pretty straight forward.
-good rolls, dominated N much of the round taking side control, mount, back, then mount. By the end he’d grabbed a loose mount when timer went off. Easy win on points alas can’t get that submission on him.
-next roll with H (big strong lad), single leg takedown but wasn’t clean and he had me around the neck - fought off that for a while and he took side control then mount. Then most of the round I was grip fighting and full defence. He eventually got me in an arm bar with 30sec left for the tap. But a good roll for him.
-last roll with newbie Jo so we just worked more of the main drills. Only his 2nd lesson so showing him a few things but just drills.
-Coach mentioned he’s noticed my improvement since the comp on cleaner technique so that’s a big positive.
-glad you’re back in earnest @SvenG cheers matey!
This is a great system. I love playing rolling guard/half guard/knee shield until I can find the opening to stick a butterfly in and sweep.
I’m no good at x guard tho. Just too tall to fit under most.
Shoulders (work gym)
29.11.2024 (Noon pre lunch session)
Mobility warmup
Dead hang - scap retraction reps
OHP - all from the floor
bar x 10
40 x 5, 5, 5, 5, 5, 5, 5
-ss-
Pullups x 4, 4, 4, 4, 4, 4, 4, 4
-ss-
20kg KB swings x 10, 10, 10, 10
Zotterman curls 7.5kg DB’s x 10, 10 ,10
-ss-
Rope tri’s x 10, 12, 12, 12, 12
6 way shoulder x 6, 6
BPA’s various angles & dead hang to finish
-quick session to get back to desk for meeting, then meeting postponed to next week.
-thanks @dchris being the smaller one here, I’m working on getting more comfy in and under but x guard needs a lot more practice.
-edit: grabbed 5x more rashies online @burien_top_team some with some cool graphics, for $43 delivered.
-Lunch from the other day at home, some green in there @T3hPwnisher with beef/roo patties and gooey organic eggs
K Guard is a good way to enter into X Guard. I like it as it’s a flexible guard you can enter from many places (closed guard, knee shield, open guard), but once in K guard it’s a great system for transitioning to X, single leg X or submissions.
Weekend - yardio, etc.
Attended another kids birthday party at Kypto Forest, where they have elevated trampolines, and abseiling etc. Will have to go again for the abseiling with junior.
Chopped down a pine tree in the front yard that was needing to go. Junior got to pull it down after I’d made all the necessary cuts.
More meal prep roo/beef patties with egg, spices and some home grown organic greens in the mix.
Inadvertent lat poking thru the shirt there too.
Squats (work gym)
02.12.2024 (1pm pre lunch session)
Mobility, warmup
KB Goblet squats x 3 x 10sec hold
Ankle mobility
Hip aeroplanes
Vertical jumps x 5
Squats
Bar x 10
40kg x 8
60 x 5
80 x 3, 3, 3, 3, 3 - belt on
-ss-
pullups x 3, 3, 3, 3, 3
Nordic leg curls x 10, 10, 10
-ss-
Leg press
2 PPS x 8, 8, 10
-guards… so many variants! appreciate the insights as always @dchris
Beautiful!
Definitely looking like you lift there! Eats look great as well!
The best part on the patties is junior loves them too (and hidden veg inside a bonus). She’s a big fan of steak now too.
Thanks @Friedrich @shaneinga great to have you both drop in.
Oh I also purchased some kettlebells (black friday sales 33% off), now to sort a time to go pick them up. But they’re a xmas pressie from the family so won’t get used till after xmas…
Lift later today.
