happy cake day. that’s probably over because you live in the future.
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I swear the top of my feet have perpetual burns. I’m really bad about sweeping feet across mat.
Happy cake day
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8am here and I still have the cake icon, but it’ll be high protein yoghurt breaky as per the norm. The future is bright! Alas the back is still sore, but on the mend. Maybe just a walk at lunch. Thanks for the cake love all!
Did I mention it put this together the other week, as make shift monkey bars for jnr? Old long wooden ladder does the job nicely. She’s complaining of sore hands from using it plenty. Nice teaching moment re work, rest, recover, repeat! She’ll have some fine callouses on her hands like her dad in no time 
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Random (work gym)
27.11.2025 (1.00pm pre lunch session)
25min walk
Light mobility work
Dead hang x max
Foam roll glutes, itb
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BJJ
28.11.2025 (6am morning session)
-sequencing attacking from half guard. Shoulder into belly/hip low down, arms around legs then sprawl, get legs free, swivel/crab walk up around, then leg over, into mermaid guard. Work your way up their body after getting double underhooks. Into S guard for arm lock or armbar.
-just worked this today, no live rolls for me as back is still angry. Physio booked in today so let’s see what the recommendations are. Likely hip strengthening work rqd.
-taped up the elbow prior so no bleeding @dchris - those mat burns are never fun mate!
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Physio update - light sprain/strain of lower back.
Got some dry needling done, and have some rehab exercises including flexion and single bent leg raises etc to do 3x a day. 2-3 weeks should be back to 100%.
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3+ times a day:
-cobra 30sec holds
-internal and exteral hip rotation (prone)
-tabletop alternating leg lift + heel slides
Essentially modified mcgill x3 movements
Been doing these intermittently throughout the day over the weekend.
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Ah, hate to hear it! I’m in the same boat as of Friday.
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It’s super annoying but slowly getting better @burien_top_team - physio did some dry needling friday. I can turn in bed with no pain as of this am.
On the positive, got to see Tool Saturday night with a mate. Epic show, 2.5hrs (ticket wasn’t cheap… but nothing is nowadays!). Suprised they came to Adelaide, but given the demand and tickets sold out in no time, they added a 2nd show.
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They put on a great show for sure.
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Easy Strength C2S33 (work gym)
02.11.2025 (1.00pm pre lunch session)
Mobility/warmup
Swings > no
Front squat
Ankle mobility warmup, hip aeroplanes
Bar x 8
40kg x 5
50 x 5, 5
Incline Bench
20kg DB’s x 8, 8
-ss-
Chins neutral grip x 5, 5
-ss-
Poundstone curls x 24 (18+6rp)
Carries
Twin 25kg Plates x 20 paces tester
Dead hang x max
McGill 3x and variants working the rehab in amongst above, slow, light and steadily getting back into lifts.
11 Likes
BJJ
03.12.2025 (6am morning session)
-pummelling arms warmups then we worked tripod sweep. From sweep, grab the legs around the thighs, getting knee in under (crab walk around). Then knee slide to mount. Then to an armbar.
-just training for me again, no live rounds.
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Random (on the set of the living dead)
03.12.2025
Mace - single arm halos 3 x 5 L/R
-back was all ok with these, another physio session this afternoon
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BJJ
05.12.2025 (6am morning session)
-worked transition from takedown from around the leg all the way to back take and RNC.
-physio gave the all clear for ‘gentle’ rolls so rolled 4 times and all good. Vs new guy P for 2 rounds, he’s strong but no moves per se yet, so wrestled for a bit, then held SC, Mount on him for ages, and threw an armbar when the timer went. 2nd round again with P, nailed an arm triangle on him from mount, then let him play around, so was working back take defence.
-gentle round with J (who’s doing his blue belt 90min solid tomorrow), then finished with H for a few moves. H is a big unit, I struggle to get anything on him once I get to mount, given his size and strength. Had back take solid and he proceeded to just stand up with me still on his back… lol @dchris giving up a good 30kgs and half a foot height here. But positive is the back feels great after those rolls.
10 Likes
Easy Strength C2S34 (work gym)
09.11.2025 (1.00pm pre lunch session)
Mobility/warmup
Swings > 10kg KB (baby weight) to work back into the ‘swing of things’ x 20, 20 , 20r ish.
Dead hangs x 3
Front squat
Ankle mobility warmup, lat stretches
Bar x 5
40kg x 5
60 x 5, 5
-ss-
Chins neutral grip x 5, 5
Incline Bench
20kg DB’s x 8
Carries
Twin 25kg Plates x 80, 90 paces
McGill 3x and hip flexor extension work (rehab stuff)
-Forgot poundstones!
-Xmas work show fri, work lunch yest, pub last night, so getting the wrong kind of curls in… ‘tis the season!
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This made me chuckle.
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That was creative!
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Easy Strength C2S35 (work gym)
10.12.2025 (1.00pm pre lunch session)
Mobility/warmup
Swings > 12kg x 20, 20, 20r
Front squat
Ankle mobility warmup, hip aeroplanes
Bar x 5
40kg x 5
70 x 3, 3, 3
Incline Bench
20kg DB’s x 5, 5
-ss-
Chins neutral grip x 5, 5
Poundstone curls x 28 (10+8rp)
Suitcase Carries
20kg KB x 100R, 100L, 90R, 90L paces
-easing back into things
-better curls today @Friedrich & @BethB thanks!
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These guys are dicks! Dicks I tell you! Was he in turtle position? Try a power nelson to roll him over. If done right, you can roll and keep the arm for arm bar or finishing RNC.
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Will have to give that a crack next time @dchris
Oh and coach was crook (again) so no class this am! Bah!