Easy Strength C2S20 (work gym)
30.10.2025 (1.00pm pre lunch session)
Mobility/warmup
Swings 20kg KB x 35, 25, 20 (80)
-ss-
HLR x 10, 10
Front squat
Ankle mobility warmup
Bar x 5
40kg x 5
60 x 5, 5
OHP 17.5kg DB’s x 5, 5
-ss-
Chins neutral grip x 5, 5
-ss-
Poundstone curls x 14
Carries
10kg KB waiter and 20kg KB suitcase - switch hands each time 4 x 60ish paces
BJJ
31.10.2025 (6am morning session)
-leg entanglement request, so we worked from reverse de la riva into outside ashi then takedown from there.
-3 great rolls today. All against white belts so I got into advantagous positions early then got to attack pretty much the whole time from SC and CG later on. Almost finished rnc on N, and had mount and arm bar on D (despite giving up 30kg BW). But overall good fun morning and no taps from me for probably the first time ever. Was nice to be on the offensive side for once.
This is the best. I miss all my old white belts.
Easy Strength C2S20 (work gym)
03.11.2025 (1.00pm pre lunch session)
Mobility/warmup
Swings 20kg KB x 35, 20, 20 (75)
-ss-
HLR x 12, 12
Front squat
Ankle mobility warmup, hip aeroplanes
Bar x 5
40kg x 5
60 x 5, 5
OHP 17.5kg DB’s x 5, 5
-ss-
Chins neutral grip x 5, 5
-ss-
Poundstone curls x 16
Uneven Carries
36kg + 20kg KB’s 80, 80, 60, 60 paces
-halloween’s really taken off here in Oz the last few years. I don’t get it, but kiddo loves it (or the sugar hit that comes with the treats), so my mate and I enjoyed a few beers walking with our girls.
Easy Strength C2S21 (work gym)
04.11.2025 (1.00pm pre lunch session)
Mobility/warmup
Swings 20kg KB x 40, 20, 15 (75)
-ss-
HLR x 12, 12
Front squat
Ankle mobility warmup, hip aeroplanes
Bar x 5
40kg x 5
60 x 5, 5
OHP 17.5kg DB’s x 5, 5
-ss-
Chins neutral grip x 5, 5
-ss-
Poundstone curls x 18
Carries
Twin 25kg plates x 135, 115, 105ish paces
BJJ
05.11.2025 (6am morning session)
-Just J and I today, his request was high mount and S guard. Good session getting both arms up to get into high mount, then to S guard allowing near arm armbar or far arm elbow crunch. Then we rolled 3x times specific training just this from mount each time.
-a few extra pointers for me on arm bar technique at the end too. Solid session.
Easy Strength C2S22 (work gym)
05.11.2025 (1.00pm pre lunch session)
Mobility/warmup
Swings 20kg KB x 35, 20, 20 (75)
-ss-
HLR x 10, 10
Front squat
Ankle mobility warmup, hip aeroplanes
Bar x 5
40kg x 5
60 x 5, 5
OHP 17.5kg DB’s x 5, 5
-ss-
Chins neutral grip x 5, 5
-ss-
Poundstone curls x 20 (some rest pauses in there)
Uneven Carries
36kg + 20kg KB’s 83, 75, 50ish, 50ish paces
-right elbow feeling the armbar from this am, should be fine by tomorrow
Easy Strength C2S23 (work gym)
06.11.2025 (1.00pm pre lunch session)
Mobility/warmup
Swings 20kg KB x 35, 25, 15 (75)
-ss-
HLR x 10, 10
Front squat
Ankle mobility warmup, hip aeroplanes
Bar x 10
40kg x 10
OHP 10kg DB’s x 10
-ss-
Chins neutral grip x 5
-ss-
Poundstone curls x 3+5rp
Carries
Vest + Twin 25kg plates x 120, 115, 115 paces
-right elbow ok but could be happier, reduced volume/weight session
-clock punched
Random (work gym)
07.11.2025 (1.00pm pre lunch session)
HLR 3 x 10
Zotterman Curls 3 x 10+
6 way shoulders 2 x 15
Heavy mace halos 2 x 5 L/R
Carries Twin 25kg plates x 70, 60 paces
-no BJJ this am, coach bailed again on us. Bah! I need a key to the place!
BJJ
07.11.2025 (6pm beginner evening session)
-managed to get to an evening session. Technique was getting super low then sliding in to grab back of heel. Head pressure on inside of knee for sweep, grab back leg if rqd.
-good rolls after with more guys at level or lower so got to work mount, CG etc more. No submissions though and was totally gassed after 4-5 rounds.
Weekend - yardio, more plants into the front garden.
Nice steak and ribs for dinner with the better half.
Easy Strength C2S24 (work gym)
10.11.2025 (1.00pm pre lunch session)
Mobility/warmup
Swings 20kg KB x 30, 30, 15 (75)
-ss-
HLR x 10, 10
Front squat
Ankle mobility warmup, hip aeroplanes
Bar x 5
40kg x 5
60 x 5, 5
Incline bench
20kg DB’s x 5, 5
-ss-
Chins neutral grip x 5, 5
-ss-
Poundstone curls x 10+5rp
Outdoor carries w vest &
Tractor plates x 70, 68 paces
-right elbow still on the mend, right glute sore (gardening maybe?)
Easy Strength C2S25 (work gym)
11.11.2025 (1.00pm pre lunch session)
Mobility/warmup
Swings 20kg KB x 25, 30, 20 (75)
-ss-
HLR x 10, 10
Front squat
Ankle mobility warmup, hip aeroplanes
Bar x 5
40kg x 5
70 x 3, 3, 3
Bench
22.5, 25kg DB’s x 5, 5
-ss-
Chins neutral grip x 5, 5
-ss-
Poundstone curls x 15
Outdoor carries
Twin 25kg plates x 110, 100 ish paces
-80% of curl movement seems ok for right elbow, not fully extending on the curls for now.
BJJ
12.11.2025 (6am morning session)
-Side control escape techniques, including option when arm is out (and not under their shoulder).
-good roll with new guy, got a nice arm and neck triangle and held CG on him for ages after that too after letting him work some SC escapes. brain not thinking to throw the triangle though, gotta get better on various attacks from CG. Then half a roll with J, he hit a number of subs, but I somehow escaped his omniplata which the Coach was impressed with. Then worked a little knee ride technique to end the round. Good session.
This sounds like it would be fun.
Easy Strength C2S26 (work gym)
12.11.2025 (1.00pm pre lunch session)
Mobility/warmup
Swings 20kg KB x 35, 25, 15 (75)
-ss-
Reverse hypers BW x 10, 10
Front squat
Ankle mobility warmup, hip aeroplanes
Bar x 5
40kg x 5
70 x 5, 3, 2 - belt on
Incline Bench
20kg DB’s x 5, 5
-ss-
Chins neutral grip x 5, 5
-ss-
Poundstone curls x 12+4rp
Carries
Twin 12kg KB’s overhead x 50, 55 > front rack 50, 45, then standard x 340, 210ish paces (2 rounds).
-when fun is getting beaten up into submissions by guys a half to a third my age, then yep that’s kinda fun @BethB ha - thanks for dropping in! Wish I started it years ago. Great cardio and I feel alive (and totally awake) afterwards
Easy Strength C2S27 (work gym)
13.11.2025 (1.00pm pre lunch session)
Mobility/warmup
Swings 20kg KB x 30, 30, 15 (75)
-ss-
Reverse hypers BW x 10, 10
Front squat
-ankle mobility warmup
Bar x 5
40kg x 3
60 x 1
65 x 1
70 x 1 - belt on
75 x 1
80 x 1
85 x 1
90 x 1 - PR
Incline Bench DB 15kg x 10
-ss-
Chins neutral grip x 7
Uneven Carries
36kg + 20kg KB’s 90, 82, 60ish paces
-another month, another squat PR (1.28x BW 70kg), with some in the tank still I reckon
-felt some lightheadedness in preceeding singles, maybe the bar was choking the throat a little too much! Went in not feeling it at all today. Funny how things pan out sometimes.
congrats
Fantastic!
PR party 
