I have no idea what any of those movements are but they sound like they would make you jacked 
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W3d3
POWER
Squat jumps 7x3
Depth pushups 5x2
Db floor press 8x3
STRENGTH
box squat 3x3 at 125/147.5/170kg
HYPERTROPHY CIRCUIT
tbar row 3x15 w 60kg
Db RDL 2x15 w 32.5kg
Neck curls/extensions 3x20
AB CIRCUIT
3 rounds, 40 sec on 20 sec off
Kneeling kb halos
Band wood chops
Single arm high plank
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W4 d1
POWER
Squat jumps 6x3
Med ball slam x10
Lat pulldown 10x3
STRENGTH
1 inch deficit Deads 4x3 127.5/145/155/170
HYPERTROPHY CIRCUIT
tall kneeling landmine press 3x12/10/10
Lateral db goblet step ups 2x10
Side plank w knee raise 3x20
CORE CIRCUIT
4 rds, 45 sec on, 15 sec off
BB Russian twist
Plank w kb push/pull
Alternating v up
Also a 1HR BJJ private, technique session working just drilling more gameplan work. Focusing on letting opponents put themselves into bad spots eg. Encouraging the underhook from side control to set up a front corner/front headlock situation to initiate my choke sequence. Feel like I’m starting to do some jiu jitsu now, rather than just singular moves.
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Conditioning
3rds
2.4km run
Max chins
Max pushups
Rest 5 min
If I’m honest with myself it was probably more of 85% effort on the first round of running and then I basically just did sets of 22 chins. So ‘max’ more like RPE 8
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And then you’ll hit blue belt and realize “Well fuck, I know nothing all over again.” What a wake-up call that was…
Love seeing you describe your progress in the martial arts. Exciting to see someone else fall in love with them.
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Thanks man! Im enjoying the process a bunch
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1hr morning class
Working on breaking the grip while securing top side armbar then drilled defending the armbar, defending rear mount and defending mount.
Week 4 D2
HYPERTROPHY CIRCUIT
Plate raise 4x12/12/12/10
Close grip pushups 4x20
Zottman curls 4x10
ALACTIC CIRCUIT
5 seconds on, 15 seconds off 10 rounds per exercise
1.30 rest between exercises
Plyo pushups
Jumping lunges
Gorilla rows
Plate wood chop
kB swing
AB CIRCUIT
4 rounds 45 seconds on, 15 seconds off
McGill sit ups
Kneeling kB halos
Plank W arm March
Good days work
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1hr private class
Worked passing open guard to Guillotine attacks
And
Worst case scenario submission escapes into guillotine attacks
Win, lose or draw in the comp next weekend my Jiu Jitsu has improved a lot in the last six weeks with this much focus
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W4d3
POWER
Squat jumps 5x3
Depth pushups 5x3
Zercher squats 8x2
STRENGTH
incline bench 5x3 56.5/62.5/67.5/72.5/77.5kg
HYPERTROPHY
DB rows 3x12 W 40kg
DB RDL 2x10 W 40kg
Neck extension/flexion 3x15 W 10kg plate
CORE CIRCUIT
4 rounds: 45 sec work/15 sec rest
Alternating V ups
Spread eagle sit ups
Single arm high plank
Notes
Leg power feels amazing. I feel light and springy and I’m easily touching the roof of where I do my jumps now. Should have measured my vertical before but oh well.
Strength feels great too, I’m sure I’ve probably lost some top end strength but that won’t take long to build back post comp. Balance and core are feeling really good too, and I have 100% noticed an improvement in that my ability to wrestle upside down in a bridge, so has my coach. It’s cool because it allows me to take advantage of what’s normally a pretty loose/scramble position but it’s now one of my main attack pathways (keeping in mind my absolute beginner status)
Definitely an area of attention amongst other grapplers that I’ve noticed is almost a concession of position once you’re upside down. People seem to settle in to bottom position, and so if you wrestle them when you’re ‘supposed’ to be already beat it’s common to suprise people and come out on top.
Trying to watch a lot more wrestling, Greco, folk and freestyle because the mentality to come out on top is so valuable, not just for the sport but that I can implement it into my work.
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Tempo Circuit
45 seconds on, 15 seconds off. 2 rounds
Versa climber
KB atlas swings
Versa climber
High plank KB pull through
Versa climber
Alternating V up
Versa climber
Side plank W knee lift
Versa climber
Lying neck extension/flexion
Versa climber is a bad mamma jamma
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Quick interval run
Quick warm up then
1 min fast
1 min slow
2 min fast
2 min slow
3 min fast
3 min slow
4 min fast
4 min slow
Ended up doing a touch over 5km in roughly 22 mins
Surprised myself with the pace
Might take another stab at a sub 20min 5km soon
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Comp day Saturday
Unintentionally dropped weight and will probably be 80-81kg in the -85kg class so there won’t be any weight issues on game day lol
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Ended up weighing in at 79kg lol so could have gone down a weight class, but I registered for 85 so that’s what I did
First match - win via Guillotine
Very tough match, opponent pulled guard and I spent the first few minutes trying to pass and negate his submissions and sweeps.
I managed to disengage and take it back to standing then hit a big double leg takedown into side control, from there I was able to bunch him up into cradle as he tried to regain guard and got the Guillotine from there
Second match - win via Guillotine
Second match I could tell opponent was nervous and really trying to stay upright to avoid the snap down. I shot a double leg into side control. He managed to get an under hook so I used a strong overhook to bring him up into turtle and then guillotine him. Was over on 40 seconds which was pretty cool
Third match (final)
Very tough match against a very technical guy. He pulled guard and got underneath me, attacked a straight foot lock that I got out of and then attacked a Guillotine, but he managed to get across to side control for points. I managed to get to a sort of bottom north south to bridge into top north south where I threatened a choke but couldn’t finish, he regained half guard and then full guard and I basically got stuck for the rest of the match. He did a great job of neutralising my pass attempts. I even stood up with him and tried to shake him off but just couldn’t get the job done, and lost on points. He apologized to me for stalling afterwards but that’s not fair to the good job he did of using his Jiu jitsu. Beat me fair and square and I told him such.
All in all an awesome day and a great experience. I was very nervous before but my strength and athleticism felt on point. Not bad for the oldest/lightest guy haha
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Yesterday did a 45 minute fun run
Every 6 mins either 20 chins or 30 pushups
Later in the afternoon I bought a 20kg weight vest
Little extra workout in the arvo of
1>10 burpees W squat chaser to get the feel for the vest. It felt heavy.
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Congratulations on your first event! Thanks for the write-up!
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Thanks so much mate, it was a great time and an excellent learning experience
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Good job on you for competing, sounds like you did a great job and no doubt learnt heaps to work on for the next one.
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Cheers mate, absolutely
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Logging sporadically at the moment
Deck of cars workout in the 20kg vest
Pushups
Burpees
Lunges
TRX row
105 reps each
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Very quiet mate. Hope everything is OK.
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