Mace
16.04.2025 (5pm - on the set of the living dead)
3 x 15-20r
-bit of light movement
8 Likes
Shoulders (work gym)
17.04.2025 (1.40pm pre lunch session)
Shoulder Mobility warmup routine (mini reps then 10sec hold various angles using bands)
OHP - all from the floor
Bar x 8
30kg x 8
40kg x 5, 5, 5, 5, 5
-ss-
Pullups x 3, 3, 3, 3, 3, 3
Lateral raises
7.5kg DB’s x 10+8rp, 12+7rp
BPA’s various angles x 40ish
-there’s always time for a shoulder session!
10 Likes
Yep. Always time to chase bigger shoulders. 
1 Like
Had a good 10 days off from work, but hit some movement in there during the time off.
Some Mace work along with a number of BJJ sessions (working half crucifix, and darc choke against opponent in turtle guard). Some Yardio in there etc.
Went with friends to see a combined 4x Cover Bands show on Friday night, each band just did covers of the one band, so it covered Rage Against The Machine , Faith No More , Alice In Chains and SYSTEM OF A DOWN . Great show.
Built a new retaining wall at a mates place the day prior too:
During:
After:
Rest of the sleepers went in the next day.
Otherwise some good catchups with family, friends, a few drinks and good food sprinkled amongst it all.
12 Likes
Random (work gym)
28.04.2025 (1.00pm pre lunch session)
Mobility warmup
BPA’s various angles x 100ish
Dead hang
DB curl to ohp
5’s x 10, 8
7.5’s x 8, 6
Lateral raises
7.5kg DB’s x 10, 8
Mace work x 15, 15
-Bit of light movement between meetings
10 Likes
Those cover bands sound like they would have been awesome to see. All of those bands at one time or another got heavy rotation on my stereo. 
2 Likes
BJJ
30.04.2025 (6am morning session)
-request from L to work more on step through’s, which I haven’t done at all yet. Just the two of us today, so worked that then a few rolls. Minimal mistakes but not much offense either was the coach’s summation on roll 1. Onto roll 2 where I went for a few more moves, but didn’t get the darc quite right, and gave up the back a few times. No taps but a loss on points in theory… good fun though.
-back end of another flu/bug here, much better today. Still coughing a bit but fast on the improve.
-Resting HR62 and trending down from 64 a few days ago.
9 Likes
BJJ training sounds like its going great!
I wanted to share this video with you. I’ve been meaning to for a while now. Jason Scully is a guy I followed quite a bit when I was training. His build is similar to ours and his content is really accessible and practical. I wanted to highlight this one because improving the ability to move yourself in BJJ is a great skill to develop. Scully helped me a lot in this regard.
Much of this is likely familiar. But there might be a move or two that’s new and worth trying out.
3 Likes
Plenty of new things to try in that vid thanks mate! the Triangle hip ups look ace.
Training defo going well, more sessions vs fellow white belts helps a lot. Morning classes could well be super quiet re numbers now J is off on hols for 3 months. Only 2x of us yest, will be interesting to see how it pans out (worst case 1 on 1 drills with coach on some mornings). I’m tired just watching that vid! ha!
3 Likes
Mace
01.05.2025 (11am - on the set of the living dead)
4 x 15-20r
-bit of light movement
11 Likes
Mace
03.05.2025 (on the set of the living dead)
5 x 20r
50 x prisoner squats
-still fighting off this flu/virus. Headache today, chest infection still lingering. Annoying as!
12 Likes
BJJ
09.05.2025 (6am morning session)
-request from H to work on underhook escapes from side control, into mount. So worked that.
-a few rolls after. Both lads over 100kg’s so testing in many ways!
-back from remote work trips over past 3x days, resting HR66, still a few loogies coughing up. Night air the worst, ok during the day. Will catchup on logs in due course…
13 Likes
Mace
11.05.2025 (on the set of the living dead)
Mace
4 x 15-20r
-ss-
20kg KB Swings
3 x 15r
11 Likes
Weighted Vest & Mace
12.05.2025 (11.30am - work gym)
Dreadmill
15mins high incline
HR up to 135max
Resting HR67 this am, down to 65 atm… weird, but I’ll take it. 67 far too high.
Finally over this virus/chest infection. No coughing at last!
Far too much easter snacking, knocked down with flu, but now on the rebuild.
10 Likes
BJJ
14.05.2025 (6am morning session)
-request from Bl to work on half grambi (sp?) rolls re squaring up.
-then 3x good rolls. Only tapped twice but the lads made me work across the 3 rounds. Working hard to get some offensive moves into those rolls
-resting HR64
10 Likes
Squats (work gym)
14.05.2025 (1.00pm pre lunch session)
Mobility, warmup
BPA’s x 60ish various angles
Squat
Bar x 10
40kg x 8
60kg x 5, 8, 8
-ss-
Dead hangs x 30sec+ x 5
Nordic curls (hand assisted) x 10, 10, 10
-ss-
SL Squats BW x 6, 5, 5 (L/R)
edit forgot to log:
Mace 3 x 10-15r
-ss-
Lying shoulder Y raises 3 x 10r
-Been almost 2x months since last proper squat session, this is gonna hurt in coming days… could feel the glutes at the end of this already coming on…
-resting HR63
11 Likes
Nothing better than doms at the end of the workout.
3 Likes
Weighted Vest & Mace
15.05.2025 (11.30am - work gym)
Dreadmill
15mins high incline, HR 120-130 range
Some light mace work, some single handed attempts too.
-resting HR64
-doms hitting already @simo74
9 Likes
BJJ
16.05.2025 (6am morning session)
-just H and I today, so I requested to work through options from closed guard, mainly arm drag across for back take or flower sweep, then also alternative of K guard into heel hook (can’t do heel hooks as white belt but good to know) or back take.
-then 2x good rolls with H. Some great coaching during from coach then extra pointers at the end. Need to get the hips going more into single leg x and back take escapes.
-resting HR63
8 Likes
Had to look up the mace work out. Kinda like what I do with the hammer but the balls on a cable.
1 Like