Easy Strength S25 (work gym)
21.08.2025 (1.00pm pre lunch session)
Mobility/warmup
Goblet KB squat
20kg KB x 12, 10
Deadlift
Bar x 10
60kg x 5
80 x 5
100 x 5, 5 - mixed grip, belt on
-ss-
Pullups x 3, 3, 4, 3
DB OHP 22.5kg x 5 x 2sets (maybe a pr with DB’s?)
-ss-
Ab wheel x 5
Suitcase Carries
single 36kg KB x 70L, 65R, 70R, 75L paces, foam rolled hips between these
-ah too kind @Friedrich or you have me mistaken with the strong people on this site 
BJJ
22.08.2025 (6am morning session)
-requested technique tips on getting the tap with reverse grip kimura after shoulder lock. Just J and I today so we worked that then shoulder lock to getting to back.
-good but tough rolls thereafter. Actually escaped a few times in early roll but couldn’t get much offense going (kimura variants mainly and a few armbars - escaped from back takes), a few taps each of 3x rounds, then 4th round just worked technique from lesson.
-BW 70.5kg
-resting HR61
Easy Strength S26 (work gym)
22.08.2025 (1.00pm pre lunch session)
Mobility/warmup
Goblet KB squat
20kg KB x 8, 8
Deadlift
Bar x 10
60kg x 5
80 x 5
100 x 5, 5 - mixed grip, belt on
-ss-
Pullups x 4, 4, 4
DB OHP 22.5kg x 5 x 2sets
-ss-
Ab wheel x 5
Farmers Carries
Outside heavy plate carries x 60, 75 paces
-resting HR62
Easy Strength S27 (work gym)
25.08.2025 (1.00pm pre lunch session)
Mobility/warmup
Goblet KB squat
20kg KB x 12, 12
Deadlift
Bar x 10
60kg x 5
80 x 5
90 - belt on
110 x 5, 5 - mixed grip, belt
-ss-
Pullups x 3, 3, 3, 3
DB OHP 22.5kg x 5 x 2sets
-ss-
Ab wheel x 5
Farmers Carries
Indoors 2 x 25kg plate carries x 100, 100, 110 paces
-resting HR61
-weekend driving sat, yardio/bike ride sunday
Weighted Vest & Mace
26.08.2025 (2.00pm - work gym)
Dreadmill - weighted vest
15mins highest incline, HR 120 max
Mace
3 x 10 L/R
I like that. My daughter who is 26 fell off of our treadmill when she was about ten. Being the Christmas season, it shot her out the back and into the Christmas tree. She has never used a dreadmill since. And yes, on occasion we bring the topic up, and laugh.
BJJ
27.08.2025 (6am morning session)
-J requested escape from arm triangle. Good to learn this too for me.
-more tough rolls thereafter, a few taps again vs T, J and one vs H Then a little more technique work.
@Friedrich that gave me laugh too - I have the dreadmill at high inline and only brisk walking pace at most.
Easy Strength S28 (work gym)
27.08.2025 (1.00pm pre lunch session)
Mobility/warmup
Goblet KB squat
20kg KB x 8, 8
Deadlift
Bar x 10
60kg x 5
80 x 5
100 x 5, 5 - mixed grip, belt
-ss-
Pullups x 2, 5, 5
DB OHP 20kg x 5 x 2sets
-ss-
Ab wheel x 5
Farmers Carries
Outside heavy plate carries x 80, 70 paces
-resting HR60
Mace
31.08.2025 (on the set of the living dead)
Mace work
2 x 10 halo’s L/R
-a very cruisy weekend doing sfa generally other than house chores and dad duties
Easy Strength S29 (work gym)
01.09.2025 (1.00pm pre lunch session)
Mobility/warmup
Goblet KB squat
20kg KB x 10, 10
Deadlift
Bar x 10
60kg x 5
80 x 5
100 x 5, 5 - mixed grip, belt
-ss-
Pullups x 3, 5, 5
DB OHP 20kg x 5 x 2sets
-ss-
Ab wheel x 5
Farmers Carries
25kg Plates x 110, 105, 100 ish paces
-ss-
Halo’s 3 x 10 L/R
-resting HR59
Easy Strength S30 (work gym)
03.09.2025 (1.00pm pre lunch session)
Mobility/warmup
Goblet KB squat
20kg KB x 10, 10
Deadlift
Bar x 10
60kg x 5
80 x 5
100 x 5, 5 - mixed grip, belt
-ss-
Pullups x 3, 5, 5
DB OHP 17.5kg x 5 x 2sets
-ss-
Ab wheel x 5
Suitbase Carries
28kg KG x 105R, 105L, 100R, 105L paces
-fitbit unit snapped off wristband… replacement rqd…
-no bjj this am, coach off crook
Easy Strength S31 (work gym)
04.09.2025 (1.00pm pre lunch session)
Mobility/warmup
Goblet KB squat
20kg KB x 8, 10
Deadlift
Bar x 10
60kg x 5
80 x 5
100 x 5, 5 - mixed grip, belt
-ss-
Pullups x 5, 5
DB OHP 17.5kg x 5 x 2sets
-ss-
Ab wheel x 5
-ss-
Mace Halos x 10 L/R
Farmers Carries
Outside heavy plate carries x 86, 80 paces
-found out these are actually tractor counterweight plates… much like this:
Easy Strength S32 (work gym)
05.09.2025 (1.00pm pre lunch session)
Mobility/warmup
Goblet KB squat
20kg KB x 8, 10
Deadlift
Bar x 10
60kg x 5
80 x 5
100 x 5, 5 - mixed grip, belt
-ss-
Pullups x 5, 5
DB OHP 17.5kg x 5 x 2sets
-ss-
Ab wheel x 6
Mace Halos 2 x 8 L/R
-ss-
Hammer curls 12, 12, 6rp
Easy Strength S33 (work gym)
08.09.2025 (1.00pm pre lunch session)
Mobility/warmup
Goblet KB squat
20kg KB x 10, 10
Deadlift
Bar x 6
60kg x 5
80 x 5
100 x 5, 5 - mixed grip, belt
-ss-
Pullups x 5, 5, 5
DB OHP 17.5kg x 5 x 2sets
-ss-
Ab wheel x 5
Mace Halos 1 x 10 L/R
-ss-
Tractor Weight Carries
Outside x 80, 76 paces
Easy Strength S34 (work gym)
09.09.2025 (1.00pm pre lunch session)
Mobility/warmup
Goblet KB squat
20kg KB x 10, 10
Deadlift
Bar x 10
60kg x 5
80 x 5
100 x 5, 5 - mixed grip, belt
-ss-
Pullups x 3, 5, 6
DB OHP 17.5kg x 5 x 2sets
-ss-
Ab wheel x 6
2x 25kg Plate Carries
x 140, 120, 105 paces
-simples again
Easy Strength S35 (work gym)
11.09.2025 (1.00pm pre lunch session)
Mobility/warmup
Goblet KB squat
20kg KB x 10, 8
Deadlift
Bar x 10
60kg x 5
80 x 5
100 x 5, 5 - mixed grip, belt
-ss-
Pullups x 5, 5
DB OHP 17.5kg x 5 x 2sets
-ss-
Ab wheel x 6
36 + 20kg KB’s uneven carries
x85R, 80L, 70R, 65L paces
-simples again
BJJ
12.09.2025 (6am morning session)
-finally back on the mats. Coach was crook for a while, I missed wed due to work commitments.
-worked tripod technique, with just N and I. Keeping pressure on the pec/shoulder with head allows arms to do plenty.
-then 2x good rolls. N and I are fairly evenly matched. He has a bit more size/strength but I have a bit more technique (maybe!). Got him in a few triangles, alas couldn’t quite get the tap (not quite tight enough in leg lock - on the positive I got into that submission from unusual spots he left open for me), then lost one round to a guillotine. But enjoyable rounds with us both gassed at the end. Got in a nice hip thrust to mount at one stage, and generally held top position during the rolls. The few times I was underneath I got into closed guard quick opening up sweep opportunities etc.
Mace
14.09.2025 (on the set of the living dead)
Mace work
3 x 8 ish single arm halo’s L/R
-Yardio - 15k ish steps in there, lawns, bike ride etc.
Easy Strength S36 (work gym)
16.09.2025 (11.30am pre lunch session)
Mobility/warmup
Goblet KB squat
20kg KB x 8, 8
Deadlift
Bar x 6
60kg x 5
80 x 5
100 x 5, 5 - mixed grip, belt
-ss-
Pullups x 5, 5, 5
DB OHP 20kg x 5 x 2sets
-ss-
Ab wheel x 6
2 x 25kg plates carries
x120, 110, 80+20rp paces
-earlier session before many meetings
BJJ
17.09.2025 (6am morning session)
-Just J and I today, he requested inverted triangle, so worked technique from seatbelt to get triangle higher up, with shoulder crunch and armbar options too. Then inverted triangle technique.
-3 ish rolls getting pummelled plenty, but good fun.
