Raven78's on the set of the Living Dead

Another massage Saturday morning then rested up much of the day. Plenty of sore spots 2x days later logging this but better for it.

Sunday went to the local pool for a birthday party so spent plenty of time in the pool with junior. Very relaxing.

@dchris it was a wierd one. Thinking the main culprit was doing squats etc monday lunchtime, then no stretching, just getting back into work and sitting at the desk all arvo - hip flexors tightening up and possibly causing the issue. So more stretching required! There’s always something…!

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Squats (work gym)
20.01.2025 (1pm pre lunch session)
Mobility, warmup, groiners, BPA’s x 60ish

Box jumps x 5, 5

Ankle mobility
Hip aeroplanes x5 L/R

Squats
Bar x 12
40kg x 12
60 x 6
80 x 5, 5 - belt on

Single leg squats BW x 5 (L/R) x 3s
-ss-
Nordic leg curls x 10, 10, 10

Single leg DL
+4kg KB x 8 L/R
+6kg KB x 8 L/R

Fascia stretches (2mins ish per stretch - hip flexor variants 2x both sides

-rotating in more single leg/arm work into the routine after main lift. Keep some variety in the mix. Squats felt solid as today.
-BW 67kg ish? Resting HR61

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saw this

and then this

This made me laugh as it is something I would do. LOL

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Shoulders (work gym)
21.01.2025 (1pm pre lunch session)

Mobility warmup

Ball slams x 10, 10
BPA’s various angles x 30ish
Dead hang, scap retraction work

DB OHP
12.5 x 10
15kg DB’s x 8
17.5kg DB’s x 6, 6, 6
-ss-
Lat pulldowns
+40kg x 12
+45kg x 10, 9, 9, 8

Single arm incline press
12.5kg x 12 L/R
15 x 10, 10, 10
-ss-
DB Row
30kg DB x 10, 8, 10

Reverse flyes
15kg DB’s x 10, 10, 8+5rp

Lateral raise drop sets
7.5 kg DB’s > 5 > 2.5 > arms only x 2 sets 30ish reps total per set

Pec fascia stretch 2min
Hip flexor stretch 2mins each side

-good strict form session
-yar @simo74 there were a few days rest in there, and much stretching, etc though… in my meagre defence! Plus Monday is generally squat day for me.

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BJJ
22.01.2025 (6am morning session)

BJJ 1hr, all levels class

-working on single leg-X, and transitioning legs to different holds (ashi, x guard etc), then finished with an ankle lock from one of these (Can’t recall the name) pushing their hips/leg up to get their heel off the ground for ankle lock. Worked my entry from the other leg… so foreign changing sides when used to one side only.
-2x rolls at the end, tough but good and all defence again! (only 3x of us in the class today)

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Weighted vest walk (work gym)
22.01.2024 (1pm pre lunch session)

20mins incline dreadmill with vest (10ish kg?), HR118-130

Then more hip flexor and shoulder flexibility and fascia stretching

-defo got the HR up for that.

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DL (work gym)
23.01.2025 (1pm pre lunch session)
Mobility, warmup

20kg KB Swings x 15
Lat band activation work x 15

Deadlifts
bar x 15
60kg x 5
80 x 5
100 x 3, 3, 3 - belt on
-ss-
Pullups x 3, 3, 3, 3, 3 (with 30sec dead hang after each)

Seated one arm rows
30kg x 10
35 x 9
40 x 9 (L/R)
-ss-
Single leg DL
+5kg DB x 8 L/R
+7.5kg DB x 7, 7 L/R

hip flexor stretch x 2min L/R
Foam roll - back, legs

-easing back into some DL’s after a few weeks away from them

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BJJ
24.01.2025 (6am morning session)

BJJ 1hr, all levels class

-working on downward ashi <<edit - inside ashi?>> (wrong name I’m sure but like this then contract hammies to push them back/sweep, @burien_top_team @dchris you’ll know the name of it better than me!)

-numerous rolls. Held my own in most matchups, J got me a number of times. Newbie Jack I got a nice triangle on him from mount, then a kimura from closed guard. It’s nice to not be the shittest in a lesson… ha. But he’s young so I’m sure he’ll improve quick!
-upcoming comp details (next weekend):

3 Rounds- Sub Only + Golden Score Decider.

Check out this Graphic for a Simplified overview

Winning a Match: A match is won and ends immediately if an athlete submits their Opponent. This prevents the match from progressing to the next round.

Round Scoring:

  • Scoring an Advantage “Catch”: The referee will award a point (“Catch”) for each significant submission attempt (For example: straightened arm in an armbar/Triangle with the foot locked behind the knee/• A locked in RNC)
  • Stalling (Negative Catch): Athletes stalling will receive a warning (20sec). Continued stalling results in a penalty (40sec), equivalent to one negative catch.
  • Scoring of Catches: Catch points and penalties will be accumulated throughout the two rounds. A third round (Overtime/Golden score) will be implemented if the scores are equal at the conclusion of the second round. If scores are unequal after two rounds, the athlete with the higher number of catches will be declared the winner by decision.

Overtime/Golden Score: First to score (IBJJF) or Submission.

Round 1 and 2

Duration: 4 minutes for Adults, 3 minutes for Kids/Juvenile/Masters

1-Minute Rest Between Rounds: Athletes strategize with their coaches.

Round 3 (Golden Score Over Time)

Duration: 1 minute over time - The first athlete to score a point wins the match.

Scoring:

Submission: Wins the match.

Points: Wins the match (IBJJF)

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Yardio Monday

Swam a few laps on Sat/Sun during kiddo’s birthday parties. I’m a terrible swimmer though, felt it in the shoulders the next day.

A few KB swings in amongst weekend duties.

Squats today seem likely!

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Squats (work gym)
28.01.2025 (1pm pre lunch session)
Mobility, warmup, groiners, BPA’s x 50ish

Ankle mobility
Hip aeroplanes x5 L/R

Squats
Bar x 8
40kg x 8
60 x 8
80 x 3, 3, 3 - belt on

Hip flexor activation 5sec hold x 4r x 3sets
-ss-
Nordic leg curls (hand assisted) x 10, 10, 10

Single leg squats BW+7.5kg x 5 (L/R) x 3s
-ss-
SLDL +7.5kg DB x 8, 8, L/R

Fascia stretches (2mins ish per stretch - hip flexors)

-away for work the next 3x days. Will see what movement I can fit in amongst it. Doesn’t leave any time for BJJ sessions prep wise though before Saturday comp.
-edit - will be in Melbourne so maybe hit up a bjj session at a local club if time allows. No time for sandbags at @simo74 though…

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Maybe next time. My gym doesn’t do casual walk ins, but my driveway is happy to have anyone who wants to do some sandbag misery.

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BJJ
30.01.2025 (6pm evening session)

BJJ 1hr, all levels class

-managed to get to a local bjj club south of Melbourne in Windsor. Worked leg control and stepping across to knee on chest.
-then multiple 3min rounds with no rest between. Great cardio/endurance test and a really nice club of good people to roll with. Got smashed a few times, hit closed guard on others a number of times. Muchly required to keep things moving. Comp tomorrow!

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Good luck! Go get 'em!

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Will get to a proper update with Vids/description later today, but managed 2nd (out of just 3x of us) in under 75kg masters.

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Looking forward to hearing more!

Applause GIFs - Find & Share on GIPHY

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Awesome job mate, well done.

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@TM79 @shaneinga @Andrewgen_Receptors as i reached tagging limit in below post.

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BJJ - Australian Grappling League Competition
31.01.2025

So in one word I’d summarise my efforts as ‘sluggish’. I was reasonably fresh but was not amped or primed like my last comp where I was in full on attack mode from the start. Took me that first match to ‘get going’ despite a warm up prior etc.

Fewer weight brackets and different system being the first comp organised by these guys.

So entered the over 35 masters, under 75kg. I’m currently at 68kg ish - previous comp there was an under 65kg which I cut down for. No issues given the higher weight bracket. But of course that means I’m giving up weight and size to my opponents typically. And a foot in height at least!

Only 3x of us in Masters, and given the knockout and second chance layout they have, I was in the first match, then my opponent (as the winner) faced the 3rd guy. Then the winner of that match into the final, and the loser faced me for the other final spot.

Match 1
I was slow out the gate, trying to maintain pressure. He had a decent armbar as we rolled out. Reset cue same story and an armbar/triangle where I’ve tapped reasonably quickly. It still hyperextended the elbow a bit (was sore as yesterday but on the mend nicely today).

Match 2a
First 4min round was a draw. Same opponent (as he lost his 2nd match thus vs me for the final) But I felt more at ease and into the pace of things. Then there’s a 2nd round (if that’s a draw then it’s 1min with first points deciding the winner).

Match 2b
Fought hard, he almost had the same armbar, but I hustled through it somehow, got to N-S, side control, mount, then felt in control. Granted he was tired by then but I had gas in the tank (forearms were pumping by the end!) so went for the arm triangle - couldn’t get the depth but he ended up tapping due to my shoulder smothering his mouth. Either way I’ll take the win! And into the final.

Match 3
Bigger opponent (found out after he cut 6kg and was 0.2kg over - so he went for a run etc to get down to weight in the morning, so he’s circa 82kg (down to 76 - 1kg allowance at weigh in) to my 68kg fully clothed (nearly 20lbs difference there), it defo makes a difference mass to mass…! He attacked early and I never really recovered. Fought hard using all I had to get out from his mount, alas gift wrapped into back take. Then really focused on trying to get my legs to swivel/scissor under his leg, to unlock the body triangle, but i’m defending with arms and legs at this stage and he’s worn me down nicely. Tapped once he closed the RNC.

Overall - great people, and atmosphere (was 40dec C (over 100F outside) but the aircon worked a treat). I need to work on my approach and attack more early, posture up more (less hunching over!!!). Subconsciously maybe up against physically bigger guys defo adds that ‘hesitance’ into the mindset though. Was away the 3x days prior for work/travel/flights, which included a few good steaks (But also a number of pints of beer - carb loading? haha). Solid coaching from the sidelines. I could hear my coach in early matches, but couldn’t work out what he meant by ‘posture up’ as I was busy fighting for my life out there… haha. Later on different coach was softer with his words and I didn’t hear any of it! (but you can hear it in the video clear as day). Onward and upward though, next comp tbc!

@burien_top_team @throwawayfitness @simo74 @kleinhound @twojarslave @redsol1 @dchris @SvenG @T3hPwnisher @TrainForPain and all you other legends following along I hope you enjoyed the vids!

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Great work brother, way to get after it!

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That’s awesome man! Great stuff!

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