Easy Strength C2S50 (work gym)
30.01.2026 (1.00pm pre lunch session)
Swings > 20kg KB x 20, 20, 20, 15r
-ss-
Reverse hypers x 8, 8
Front squat
Ankle mobility warmup
Bar x 6
40kg x 5
60 x 5, 5
Incline Bench
25kg DB’s x 5, 5
-ss-
Pullups x 3, 4, 3
Carries - twin 25kg plates x 70, 70, 70 paces
-lighter session, watching recovery etc.
01.02.2026
Busy weekend…
Sat - swimming in the am with jnr, shed time with jnr, mowed lawns, edging. Chopped some wood for kindling too plus other things.
Sun - finished off the mobile guinea pig cage, emptied a stack of old beer kegs (freeing up shed space ftw), patched and painting skirting boards and a few door frames, washed ute. More shed time. I was spent by Sunday evening. Steps - many, Lifting - plenty (carrying full kegs circa 60kg each). Feeling the hammies today.
Easy Strength C2S51 (work gym)
02.02.2026 (1.00pm pre lunch session)
Swings > 20kg KB x 20, 20, 15, 20r
-ss-
Reverse hypers x 8, 8
-ss-
Scap retraction x 10, band pullaparts x 20ish
Front squat
Ankle mobility warmup
Bar x 6
40kg x 5
60 x 5, 5
Incline Bench
25kg DB’s x 5, 5
-ss-
Pullups x 3, 3, 4
Poundstone curls x 22, 6rp, 8rp , 10 (46r)
Mace 2 x 5 L&R
Suitcase Carries - 36kg KB x 55R, 73L, 56R paces
-a few sore spots.
-edit - forgot to log some lifts
BJJ
04.02.2026 (6am morning session)
-2 new students and myself today. Coach suggested SC escapes so we worked that.
-2 good rolls after mainly offense, worked mount and arm triangle on M, won easy on points, then had L tapping a few times to arm triangle and a RNC. Forgot what it’s like to dominate rolls. I like it. Ha.
Conditioning (work gym)
04.02.2026 (1.00pm pre lunch session)
Swings > 20kg KB x 10r
-ss-
Burpees x 10
8 rounds, then
fascia stretching - hip flexors 3mins per leg
foam rolling, stretch
-session copied/inspired from @T3hPwnisher ‘s efforts earlier
Easy Strength C2S52 (work gym)
05.02.2026 (1.00pm pre lunch session)
Swings > 20kg KB x 20, 25, 25, 5r
-ss-
Reverse hypers x 8
-ss-
Scap retraction x 10
Front squat
Ankle mobility warmup
Bar x 5
40kg x 5
60 x 2
70 x 2
80 x 2
90 x 1
-ss-
Woodchoppers 3 x 8 L & R
Carries - twin 25kg plates x 100ish paces
Foam Roll
-snuck this in between meetings.
BJJ
06.02.2026 (6am morning session)
-guillotine technique, across neck, and also neck/underarm, locking it in with hip roll and leg clamp. Brutal copping the first version just in practice time.
-3 rolls, get stuck between half of half guard and half closed guard defending vs P, coach rightly tore into me after. Pick one or the other! Overall ok rolls, even with P, let new guy M work some guilotines in 2nd roll then we continued rolling and I managed to lock in single leg X into an ankle lock for the tap with 2secs to go in round. Then just working basics vs H who is a big unit (95kg vs me at 69kg), I get worn out just trying to wrestle him to the ground.
Edit
-last night hit up some 16kb Halo’s x10r clockwise and anticlockwise
-and 2 x 5 L & R single arm mace halo’s amongst some yard work/branch trimming
Easy Strength C3S01 (work gym)
06.02.2026 (1.00pm pre lunch session)
Swings > 20kg KB x 10, 10r
-ss-
Scap retraction x 10, 10
DL
Bar x 8
60 x 5
80 x 5
90 x 5 - belt on
100 x 5
-ss-
Pullups x 3, 3, 3
Low Incline Bench
25kg DB’s x 5
27.5kg x 5
-ss-
20kg KB Goblet Squat + Rows x 5 of each x 2s
Poundstone curls x 20 + 6rp, 10+5rp (39r)
Carries
Twin 12kg KB waiter + 20kg KB suitcase x 40paces R, L, then 50 R, L. Minimal rest.
-new cycle after 52x sessions (split around xmas break) on front squats, back to regular DL.
Read this as scalp at first and was very confused. 
Architrave and skirting work at home, along with painting doors/doorframes over the weekend here.
A brisket and silverside into the smoker Sunday night, which was enjoyed during superbowl Monday.
Enjoyed a few craft beers along with plenty of beef. Lots of leftover meat packed into the freezer for meals.
That brisket looks amazing! Getting hungry just looking at it… 
I’m glad you had that to spice up and otherwise boring game. 
Easy Strength C3S02 (work gym)
10.02.2026 (1.00pm pre lunch session)
Swings > 20kg KB x 15, 10r
-ss-
Scapula retraction x 10
DL
Bar x 7
60 x 5
80 x 5 - belt on
100 x 5
110 x 3, 2
-ss-
Pullups x 4, 4, 4
Low Incline Bench
25kg DB’s x 5, 5
Poundstone curls x 15 + 7 + 8rp, 9+5rp (44r)
Carries
Tractor plates x 55, 55, 60 paces
-two less than stellar qb’s, and great defence for the ‘bowl @TM79 but an annual tradition is always a good one with great company.
BJJ
11.02.2026 (6am morning session)
-requested a refresher on triangles from CG. Worked that for a heap of practice time.
-good roll with M, no taps but dominated points wise. He almost had me in a guillotine but worked thru and out of that. Plenty of working from CG, to and fro. Then 2x rolls with T, went ok but he wore me down and copped a few taps but he let me work some angles etc.
Conditioning (work gym)
11.02.2026 (1.00pm pre lunch session)
Incline dreadmill 10% with weighted vest
15mins nasal breathing - ave HR115 ish
Woodchoppers 2 x 8 L & R
Scapula retraction x 10
Foam Roll legs
Easy Strength C3S03 (work gym)
12.02.2026 (1.00pm pre lunch session)
Scapula retraction x 10
DL
Bar x 8
60 x 5
80 x 5 - belt on
100 x 3, 5
-ss-
Pullups x 3, 3, 3
Low Incline Bench
25kg DB’s x 5, 5
Ab wheel x 5
Carries
twin 25kg plates x 70, 90ish paces
-forgot to log this yest
BJJ
13.02.2026 (6am morning session)
-working entry into inside knee (Wrong term I’m sure), before transition/slide into SC (then a sneaky armbar option)
-good rolls after. All defence again vs P, who smashed me early including an incidental elbow to the jaw - he plays rough (ex fighter!), no subs, all defense, finally getting ontop near the end and into SC before timer went off. Roll with M next, worked technique, single leg x and ankle lock, but not quite there. Eventually transitioned to SC then mount. Arm triangle not quite, went higher and had an outside triangle on him but my legs around wrong way. Found a nice little armbar instead for a tap. Then let him work his technique to grab SC, mount then let him work some subs until timer went. Roll with T last, strong lad blue belt. Worked hard and only copped one tap to a RNC after he let me try to escape the body triangle (after a few tips last session from coach). Later had him in arm triangle but couldn’t get the tap. Good session.
-lower back twinged again during DL’s yest. Same spot, rest and more prehab rqd. sitting is the worst!
Easy Strength C3S04 (work gym)
13.02.2026 (1.00pm pre lunch session)
Scapula retraction x 10
DL
-nil
Pullups x 5
Bench
Single 20kg DB’s x 5, 5 R & L
Woodchoppers x 8, 8 L&R
Suitcase Carries
20kg KB x 100R 100L 80R 80L no breaks on megaset
Mace x 5, 8 L & R halos
Reverse hypers x 8, 8
-working around the lower back, some movement directions all ok.
Easy Strength C3S05 (work gym)
16.02.2026 (1.00pm pre lunch session)
Mobility/warmup
Scapula retraction x 10
Swings > 12kg KB x 20
20kg KB x 7 x 10-15r
-ss-
Pullups x 7 x 3r
-ss-
Reverse hypers x 8, 8
-ss-
20kg KB Goblet squats x 5, 8, 10
Bench
Single 20kg then 22.5kg DB’s x 5, 5 R & L
Woodchoppers x 8, 8 L&R
Carries
Twin 25kg Plates x 150, 125 paces
Some hip flexor work etc in there too
Easy Strength C3S06 (work gym)
16.02.2026 (1.00pm pre lunch session)
Mobility/warmup
Scapula retraction x 10, 10
Swings > 20kg KB x 20, 20
-ss-
Pullups x 3 x 3r
-ss-
Reverse hypers x 8, 8
DL
Bar x 8
60kg x 5
80 x 5, 5
Bench
Single 25kg DB x 5, 5 R & L
Poundstone curls x 15, 12
-ss-
20kg KB Goblet squats x 8, 8
Waiter Carry 12kg KB + Suitcase carry 20kg KB x 50paces L/R then switch
-Hip flexor stretches too
-Glad to get thru DL’s unscathed. Driving home is the worst it seems, fatigue and sitting on the hip flexors, feeling it in the lower back.
BJJ
18.02.2026 (6am morning session)
-coach has us working inversion and holy hell my core is still feeling it. Coach noted my back is flat - so I was struggling to curl up proper (cheating I could ‘sort of’ by throwing my legs up, but lower back not curling enough). Plenty of work to do on that front re mobility/activating the lower core muscles.
-good rolls after with N and C. Went easy with N after he’s missed the last 2 months, had a good darc on him alas not quite tight enough, and plenty of back/mount control on him. Made him uncomfortable but no tap. Very gentlemanly roll with C after, good fun and working dogfight to get SC control on each other.
-Coach suggested working on slow lowering from glute bridge to really work each vertebrae… tried it between rolls and plenty of shaking just doing that. @dchris @burien_top_team any tips here most welcome chaps.
