Hey @hel320 my home made ones are just a lump of concrete cast onto a steel handle (no cable) … so the reps are more like this:
and less this:
3 Likes
That’s more like the Highland games Hammer where you don’t spin. Weighs 10k and the handle’s 1.2m. Shafts made of different kinds of wood or even pvc pipe. Here’s an example.
7 Likes
Brilliant stuff there @hel320 more for me to read up on when I find the time. Appreciate it!
BJJ
16.05.2025 (6pm evening beginner session)
-got to an evening beginner class. Worked half guard to closed guard transitions, then shoulder crunch attack option.
-varied rolls thereafter, working technique. Focussing on the basics atm, gassed by the end with maybe 6 or so rolls against all level opponents.
-1hr remedial massage this morning (17.05), plenty of sore spots around neck, shoulders, rhomboids, glutes and rhs quad inparticular.
-resting HR62 (trending down nicely)
9 Likes
This is my favorite. Lots of options to transition from K. I like post on my head and shoulder, while I wrap my legs are their waist and between their leg, tumbling them over and pulling the knee bar.
3 Likes
Thanks @dchris I’ll have to work on this variant too! Appreciate it.
Mace
19.05.2025 (on the set of the living dead)
Mace
3 x 15-20r
Along with some lighter and heavier single arm mace work.
8 Likes
BJJ
21.05.2025 (6am morning session)
-transitioning from side control to mount using different method to counter opponent with tight frames. Then worked america option, then worked into a backtake for RNC.
-2x rolls after with Bl and H. Was generally dominated by both but hit some nice escapes throughout.
-resting HR63
11 Likes
Weighted Vest
21.05.2025 (1.30pm - work gym)
Dreadmill
15mins high incline, HR 120-130 range, nasal breathing
Rear delts 3x15
-ss-
Laterals 3 x 8+4rp
-resting HR62
9 Likes
Deadlifts (work gym)
22.05.2025 (1.30pm pre lunch session)
Mobility, warmup
Groiners
KB Goblet squat x 10sec hold x 3
Ankle mobility
DL
Bar x 10
60kg x 8
80 x 6
100 x 4, 4, 4 (belt on)
-ss-
Pullups x 3, 3, 4, 4, 4, 4, 4
Bulgarians +7.5kg DB x 8, 8, 8 (L/R)
-ss-
20kg DB rows x 12 (L/R)
25kg x 10, 10 (L/R)
-good session, rusty as though…
11 Likes
BJJ
23.05.2025 (6pm evening session)
-same as wed morning in beginners class. transitioning from side control to mount using different method to counter opponent with tight frames. Americana, Arm triangle and backtakes
-solid rolls holding my own vs some larger guys, dominated the young 'uns for a few submissions then let them play around with learnings, but also worked against advanced guys too. Good overall session.
9 Likes
Mace
24.05.2025 (on the set of the living dead)
Mace work (between tidying up the yard, firewood sorting etc…)
4 x 15-20r
9 Likes
Squats (work gym)
26.05.2025 (1.00pm pre lunch session)
Mobility, warmup, goblet squat and hold x3
Squat
Bar x 10
40kg x 8
60kg x 6
80 x 3, 4, 5 (belt on)
-ss-
Pullups x 3, 3, 3, 3, 3, 3
Nordic curls (hand assisted) x 8, 8, 8
-ss-
Leg press +100kg x 10, 9, 10
-Foam roll legs/forearms
-must get those t-ransformation pics done pronto, expecting not much change in them!
13 Likes
Weighted Vest & Mace
27.05.2025 (1.30pm - work gym)
Dreadmill - weighted vest
15mins high incline, HR 120-135 range
Mace
2 x 15-20r (baby barbell with 2kg at one end)
1 x 15 - 20r (added another 2kg)
-hip flexor fascia stretching 2.5mins L & R
-resting HR61
11 Likes
BJJ
28.05.2025 (6am morning session)
-half guard work, underhook and sweep. I was the most senior student in the class today which was a bit weird.
-3x rolls after with N and P. Dominated all rolls nicely, a few submissions on P, had mount/back pretty much the whole time with N but couldn’t get the arm triangle or RNC on him. Didn’t gas me too much either which was nice.
-resting HR61
10 Likes
BJJ
30.05.2025 (6am morning session)
-mount escapes, refining the technique.
-just N and I today, so had a few rolls. Plenty of good offense from us both, some good escapes. Blood nose here during round 1 (accidental knock?). Much of round 2 in the defence. So overall a nil all draw? Good times.
11 Likes
Mace
01.06.2025 (on the set of the living dead)
Mace work amongst moving and stacking 1.5 tonnes of firewood.
Yardio etc, 25k ish steps over the weekend.
9 Likes
Squats (work gym)
02.06.2025 (1.00pm pre lunch session)
Mobility, warmup, goblet squat and hold x3
Box Jumps
2 x 5r
Squat
Bar x 10
40kg x 8
60kg x 6
80 x 4, 4 (belt on)
90 x 2, 2
-ss-
Pullups x 3, 3, 3, 3, 3, 3, 3
Nordic curls (hand assisted) x 8, 8, 8
-ss-
Leg press
+75kg x 10
+100kg x 10
+125kg x 10
-A few reps of mace work and some single hand mace work too
-Heaviest squats there in a while.
11 Likes
That’s at least a cord I think. Lots of wood.
1 Like
BJJ
04.06.2025 (6am morning session)
-N and P (young lad) today, worked single leg X then into ankle lock. Refined the lock portion a lot better. And did some work on the non-preferred side.
-rolls with P, N had to go early, so totally dominated with multiple taps on RNC’s x2, triangle from mount, etc. Then let him play around with side control into mount.
-barely got the HR up but a nice cruisy (cold) session. Was zero this morning, had to wash the ice off the ute before heading there.
-what’s the ‘cord’ reference there @hel320 you lost me! 
-BW steady at 67kg
8 Likes
Its a measurement we use for cut and stacked wood over here.
4ft high
4ft wide
8ft long
Not quite sure how to translate that to beans on toast units, but its a lot of wood!
*Google says its about 600-800 pieces of cut and split firewood
(sorry, no shoes for reference)
7 Likes
Nice one, defo not a term I’m familiar with, my new word of the day!
Got in some SL KB deadlifts with a rotation at the top of the movement, 3x8 L/R and some more mace work 3 x 15-20 straight after lunch just now.
5 Likes