Hey fuckers!
I got a new phone and forgot my passwords to log on here. My Google account kept redirecting me to my list of passwords rather than taking me to the ACTUAL page where I could change it, but never the less I’m back on.
Same approach
2 days heavy BB lifting
2-4 days BJJ
2-4 days conditioning
Today I hit an all time front squat PR of 150kg
And 5x3 weighted chins W 40kg.
Good times
Welcome back sir. Good to see signs of life
40 min fun run today. Lots of pushups and chin ups dispersed throughout
Single arm KB flow
Deadlift
Row
Swing
Clean
Reverse lunge
Press
5 rounds per side
15 chins
X5
Then
5 round
15 pushup
10 leg raise
No rest between rounds
10 min upright sled drag
Good fun day
Yesterday was a heavier squat say
Conditioning - 5 rounds
30 sec squats W empty barbell
30 sec burpees
30 sec pushups
30 sec rest
Build to 165kg squat
STRENGTH 3 rounds
5 cossack squats
Squat 3x175kg, 2x185kg, 1x195
5 side bend
5 burpee tuck jump
A couple extra singles at 200kg and 205kg but called it there, was just feeling a little slow which I attribute to a shitty sleep (night shift) during hot weather
Some static back extension/plank hold super sets and that was that
Bit of kB flowy type day
“Warm up” 10 min
40 sec on 20 sec off
Single arm swing left
Single arm swing right
Single arm row left
Single arm row right
Pushups
Sit ups
Squats
Halos
Plank
Burpees
Immediately into
10 rounds, 40 sec on/20 sec off
kB snatch
Reverse lunge W press in the down position
Press into windmill
Changing sides each round
Finished with rounds of
30 sit ups
20 chins
30 sit ups
15 chins
30 sit ups
10 chins
30 sit ups
5 chins
Then
50 pushups
40 pushups
30 pushups
20 pushups
10 pushups
With 15 breaths in between
War machine ain’t gonna build itself
Looking solid as always mate. Quality
1km run
10 pushups/pull ups
2km run
20 pushups/pull ups
3km run
30 pushups/pull ups
Not bad. I like this one when I’ve got the time to really push the distance out
Have you considered a Leg Press to really bring those legs up?
Giving the Juggernaut BJJ app a try leading in to a competition in 5 weeks.
I’m trialing the ‘power’ set up because
(A) I’m already strong (especially for my weight class)
(B) there’s less total volume and I think I’ll feel more recovered for BJJ sessions
(C) I’d like to be snappier with my shots etc.
Today was enjoyable and the app is user friendly.
Warm up sequence: dead bugs, single leg glute bridge, side plank W leg lift, bear crawl shoulder taps and bear crawl twists
Giant set
Tall kneeling LM press 2x8-10
Bulgarian split squat 2x8
Split stance KB halos 2x10
Circuit
2 rds 30 sec on 30 sec off
Plank W kB push/pull
V ups
Plate wood chop
Very enjoyable session. Even though it was light and low volume compared to what I’ve been doing, I could tell each movement had a purpose and I felt a good connection with each one.
The app also records a lot of data points like weight, sleep quality, how recovered you’re feeling for both upper and lower body, RIR for each lift etc. So I think over time the AI will adjust all of my percentages to keep it moving.
The rows in particular felt very light, and I was able to input that so it may adjust my TM
BJJ tonight
Class on passing then live rounds focusing on how I want to finish my matches come competition time.
Guillotines from everywhere and rear strangles
BJJ comp class
60 minutes of hard work
King of the Matt (stay on if you win)
Standing to 2 points (secured takedown or sweep/submit)
Starting from any choice of guard
Starting from any submission, but you aren’t allowed to finish the initial sub, only transition into another
Starting from mount
It was an awesome session. I did very well in the standing round, the submission round. Surprisingly my best round was probably the guard round, as I had a lot of success creating scrambles that led to guillotines or back takes, and when they hesitated I wrestled up. Coming off the wall my guard passing was decent.
My worst round was the mount round. I haven’t figured out set ups that consistently work for me to attack from mount. I got a couple arm triangles but did the best when I let them escape into a back take. I did better from mount bottom at escaping
HIC run
5 rounds
1km near max effort
3 min rest
Into
10>1
Pushup
Pull up
Sit up
No rest
Open mat
Sparring rounds went well. It was a shorter class today so only got a few rounds in but the guys I went with were all blue belts from other clubs and bigger than me. I was able to pass and submit from the top, using body lock passing and guillotines from side control and mount, and when on bottom I was able to sweep using my Guillotine sweep from bottom side control into top submission attempts. I managed to avoid being submitted which is always a bonus. Feeling good with four weeks left to comp.
Sounds like you are really enjoying the Bjj. How is the barbell work going ? Still looking lean and mean mate. I did a podcast with ChongLordUno today and you got a mention. A positive mention I promise 
I’ll give it a listen!
Yeah good mate. I’m trialling the Juggernaut AI BJJ program and doing the power program at the moment. So it’s a lot of jumps and throws and high set/low rep. Quite fun.
Sounds real tough mate. How’s the job going, you still loving it ?
