Shoulders (work gym)
03.12.2024 (Noon pre lunch session)
Mobility warmup
BPA’s various angles
OHP - all from the floor
bar x 10
40 x 8, 7, 6
-ss-
Knees to chest x 15, 15, 15
Hammer curls 7.5kg DB’s x 10, 10 ,10
-ss-
Rear delts 15kg DB’s x 12, 10, 10
Rope tri’s x 15, 15, 15
-ss-
Laterals 5’s x 12, 7.5’s x 10, 10, 10
Wrist curls 20kg BB x 25, 25kg x 18, 16
-ss-
Elbow prehab 4 x 10 L/R
Foam rolling - back, lats, forearms
-simple tuesday session.
BJJ
04.12.2024 (6am morning session)
BJJ 1hr, training (all levels class).
-Request from R to work on kimura from north-south so that made up our technique time.
-5 x rolls, and got smashed in every single one… I think my best was only copping 2-3 submissions in the 5min rolls. Felt rusty but up against plenty of advanced guys who didn’t let up (nor should they!). Plenty of learnings, as kimura is something I haven’t played with much.
DL (work gym)
05.12.2024 (12.30 pre lunch session)
Mobility, warmup
20kg KB Swings x 15
Lat band activation work x 15
Deadlifts - hex bar
40kg x 10
60kg x 8
80 x 8 - belt on
100 x 6, 4, 5
-ss-
Dead hangs x 30sec x 2
Knees to chest 2 x 10-15r
RDL’s
25kg DB’s x 8, 8, 8
-ss-
DB rows
32.5kg x 8, 8, 8 (L/R)
Bulgarians
x15 BW L/R
-upping accessory weight slightly, maybe a row pr there?
-warming up, 37 today (98F ish?)
-resting HR60
-family wedding near byron bay this weekend, so fly out tomorrow am for a few days R&R
Hotel Gym session 7.12.2024
Row 500m 2.04min
Chest press x 15, 12, 8, 8, 8
Seated row x 15, 10, 10, 10
Lat pull down x 12, 10, 8, 8, 8
Shoulder press x 10, 10, 10, 10
Dodgy basic gym at the hotel. 4x machines and some cardio stuff. Real basic. Got some work in then cool down swim in the pool.
Very nice weather.
Nice breakfast buffet too.
I’ve had some breakfast buffets on business trips that were the most impressive part of the trip!
That’s a good pace on that rower. Great job!
Squats (work gym)
09.12.2024 (12noon pre lunch session)
Mobility, warmup
KB Goblet squats x 3 x 10sec hold
Ankle mobility
Hip aeroplanes
Squats
Bar x 10
40kg x 8
60 x 8
80 x 3, 3, 3 - belt on
-ss-
knees to chest x 10, 10, 10, 10, 10
Nordic leg curls x 10, 10, 10
-ss-
Leg press
2 PPS x 10
2.5 PPS x 8
3 PPS x 8 (PR)
dead hang to finish
-the belt was a little tighter today though @burien_top_team but it’s a holiday after all. A few snaps of the weekend, we scrub up alright for formal occasions (yep it was hot for the wedding).
-plenty of liquid carbs the day prior may have helped there @shaneinga on the rower. Seriously the ‘gym’ was terrible. no free weights, just 5x machines and some cardio equipment.
I hear you on the hotel gym blues… Once in a while when I run across one with a nice gym I feel like a won the lottery!
EDIT: Sorry, meant to add great looking photos! Looks like it was a nice getaway!
Good looking holiday there. I see she even got you to get dressed up in a suit. Food looks amazing and even if the gym was lacking, it looks like the pool made up for it.
BJJ
11.12.2024 (6am morning session)
BJJ 1hr, training (all levels class).
-ankle locks and defence today. both started from seated, move into single leg x, then ankle lock techniques. Defence was getting foot off hip then get over the leg and pull yourself into essentially their closed guard. Good practice, I tend to grip too high up the leg so need to slide back down over the foot more in the grip…
-4 x rolls there after. Better from me, far fewer taps but still copped a few taps against bigger more advanced guys. Finished with a roll with N where I got to dominate but no taps. Great to be back after nearly a week off the mats.
-yep the suit fitted well @shaneinga (went a hire suit). Wedding food was superb also. Plenty of eye fillet steak as part of the mains. The pool was nice to cool down in for sure too.
-we make do with what we have @TM79 trusting all is well at your end mate!
Shoulders (work gym)
11.12.2024 (1pm pre lunch session)
Mobility warmup
Dead hang - scap retraction reps
OHP - all from the floor
bar x 8
40 x 5, 5, 5, 5, 5
-ss-
Pullups
x 3, 4, 5, 4, 3
Landmine +10kg side to side twists x 8, 8, 10
-ss-
one arm landmine press x 8, 6, 4 (L/R)
-ss-
Rear delts
12.5kg DB’s x 12, 12, 10+5rp
DB Curls
10kg DB’s x 10, 10
-ss-
External rotation pulley x 8, 8, 6 (L/R)
Dead hang, knees to chest x10
-resting HR60
-snuck this session in but watching the recover too… the never ending balancing act…
BJJ
13.12.2024 (6am morning session)
BJJ 1hr, training (all levels class).
-oooh friday the 13th. Coach was taking requests on what to work on today, J suggested defense from side control. Good session working the cruching and a variant holding the shoulder, bridge then curl into the space. Really valuable session for me, then got to practice linking into some triangles at slow pace.
-3x rolls, all pretty good. Plenty of solid defence, not much attacking but lasted longer using more of that crunching technique, against J and H who both tend to dominate me being bigger lads. Solid cardio hit today.
Ooooh dilemma’s…
Gym membership was on pause, and it came back active today. Plan is to ditch it entirely, however with 2x weeks off soon over xmas, I could use it for a month then cancel it. As I won’t have access to work gym.
Or bring in KB swings at home given santa is getting me a number of them (I believe)… swing challenge and equipment at home seems far more likely.
So are you going to quit lifting and just to BJJ?
@TM79 nah, I’ll never quit lifting. I have the work gym plus some bits at home (shed needs a serious cleanout though). Was moreso the thinking around my local gym membership was on ‘pause’ and just came off of that pause period, but now it’s time to either get back there to make use of it or ditch that membership altogether. Will ditch the membership as I can lift at work, home and also continue bjj.
Nice weekend of family time, backyard inflatable pool yesterday. Some quiet beers and cricket on tv with a mate whilst watching our kids in and out of the pool.
Squats (work gym)
16.12.2024 (12noon pre lunch session)
Mobility, warmup
KB Goblet squats x 3 x 10sec hold
Ankle mobility
Hip aeroplanes
Squats
Bar x 10
40kg x 8
60 x 5
80 x 3 - belt on
90 x 1
100 x 1
-ss-
knees to chest x 10, 10, pullups x 3, 3
Nordic leg curls x 10, 10, 10
-ss-
Leg press
2 PPS x 12, 10, 10
Bulgarians x 12, 10, 10 (L/R)
-41degrees (105f) here today, warm out!
-nice to hit 100kg on the squats too, as a bit of a deload weight scheme today.
-resting HR62, keen to see that come back down a bit.
Shoulders (work gym)
17.12.2024 (1pm pre lunch session)
Mobility warmup
BPAs various angles x 30ish
DB Press
10kg x 10
15 x 8
17.5 x 6
15 x 10, 10, 10, 10
-ss-
Pullups
x 5, 5, 5, 5, 5
Rear delts
12.5kg DB’s x 15, 13+5rp, 10+5rp, 10
-ss-
6 way shoulders 5kg DB’s x 10, 10, 10
Face pulls x 15, 15, 12, 10, 10
-resting HR60
BJJ
18.12.2024 (6am morning session)
BJJ 1hr, training (all levels class).
-hip bumps to sweep from closed guard. Option to go thru with sweep, or when countered with pressure roll back and take a kimura. I’m comfortable with americana, but never played aroud with kimura’s much so getting used to that. Also a triangle option by climbing up when opponent puts their arm back to brace. I liked that option the most!
-good rolls thereafter. New young lad P first up, so just rolled nice and easy with him, got a simple back take, sweep into side control, mount then let him work some defence before an arm triangle for the tap. Then a nice entry into single leg x and ankle lock, then just played around letting him work some angles.
-lasted a bit longer vs R, still copping N-S but better bracing. Roll with J also went well, but still copped a few taps on various arm bars and kimura’s getting stuck below in N-S. Good session though.
BJJ
20.12.2024 (6am morning session)
BJJ 1hr, training (all levels class).
-I requested N-S counters, so we worked that today. Helped a lot in rolls thereafter too. Almost lasted the distance with J, played around with young P then B dominated me with a number of taps in 4th roll. New mouthguard much better too (dentist fitted one).
-Angered the right knee night before last, had to duck and twist to avoid getting clocked in the head from a return catch from junior during some backyard cricket (got a hand to the ball though!). Feels sore down the front of my shin just below the knee, suspect a sprain to the patella tendon. Seemed all ok during rolling this morning. Will monitor, and run some bourbon thru it tonight. Last day of work then 2x weeks holidays, woot!
Arms (work gym)
20.12.2024 (1pm pre lunch session)
Mini warmup
BPA’s x 40ish various angles
Dead hang
Zotterman curls 10kg DB’s x 8, 8, 8 (plus warmup lighter sets)
-ss-
20kg DB tri overhead x 8, 10, 10
-ss-
Rope overhead tri’s
30kg x 15
35 x 10
40 x 10, 10, 10
Incline seated curls
7.5kg DBs x 10, 10, 9+2rp
21’s EZ bar x 21, +5kg > 21, 21
-last day of work, little vanity arm sesh to round out the work year.
