Your new Simian Overlord!

Hail 2 Da Chimp

Sunday 31/05/09:
Had a few pints...

Training:
Rest day.

Summary:
N/A

Monday 01/06/09:
Diet was OK but had some junk food in the evening.

Training:
Rest day.

Summary:
Had to skip training again, hurt my shoulder stretching out before training. Appointment made with physio :mad:

Hail 2 Da Chimp

Tuesday 02/06/09:
Diet was clean.

Training:
BW push ups to warm up.

Face pulls:
20Kg x 10 internal
20Kg x 10 external
20Kg x 10 internal
20Kg x 10 external

Dumbbell press:
25Kg x 5
25Kg x 5 <- shoulder felt dodgy so moved onto chest press.

Cable row:
82.5 x 10
82.5 x 10
82.5 x 10

Chest press:
82.5Kg x 10
82.5Kg x 10
90Kg x 10

Bent over rows:
45Kg x 10
45Kg x 10
45Kg x 10

Push ups on swiss ball (hands on swiss ball, ball up against a wall):
10
Swiss ball crunches:
30lbs x 15
repeated 3 times.

Push ups (regular):
10
Jack knife crunches:
15
repeated 3 times.

Squats:
BW to warm down.
20Kg x 5 warm down.

Face pulls:
20Kg x ???

Summary:
OK session all considering. Concentrating on rehab work.

Hail 2 Da Chimp

Wednesday 03/06/09:
Diet was clean.

MMA / BJJ:
drills:
Knee on belly -> transition to knee on belly on other side.
escape mount
drill pass guard
Mount - forearm choke.
Escape mount - bridge, roll onto shoulder, escape hips out.
Escape mount with hooks in - kick off hooks & bridge + move hips out.
Escape mount - sit up, grab shin & sweep.
Keep the mount - set up arm bar.

Summary:
Didn't do any grappling as I have physio today and didn't want to end up knackering myself...

Hail 2 Da Chimp

Thursday 04/06/09:
Went to cinema and had 2 bars of choc, moving up in weight for the next 2 weeks.

Training:
Rest day - went to physio.

Summary:
Prognosis is all good. Both shoulders have been at me and both knees :eek:
Felt pretty beaten up the last week so took some time off. Physio made a few good recommendations:

Rotator cuff:
[*]Keep up the swiss ball push ups - but only in the range of motion where my shoulder doesn't click.
[*]Keep up internal & external rotations - but use light resistance band as opposed to cable machine.
[*]Band pull apparts & face pulls wouldn't have helped with the R.C. injury I have as they don't work the R.C. in the correct mannor (and you have a tendancy to use the bigger, more dominant muscles) but will keep them up anyway.
[*]Some body weight exercises to build up R.C.

Knees:
[*]Feet are slightly pronated (flat footed) - nothing serious.
[*]Hill running / sprints combined with squats (mixing high weight & high reps) is to blame (not to mention two nasty leg lock attempts, one on each leg).
[*]Take it easy on the hill training for a while (espically downhill).

Hail 2 Da Chimp

Friday 05/06/09:
Ate like a horse - good & bad.

MMA / M.T.:
3 x rounds of boxing / technical work:
Slip the jab -> 1, 2 combo.
Slip the cross -> Right, left hook combo.
Parry the jab / cross & combo.
3 x rounds on Thai pads (one technique):
Working on power.
Working on speed.
Working on speed & power.
3 x rounds of grappling.

Summary:
Shoulder started hurting when I threw the first jab while sparring, so I stuck to grappling.

Hail 2 Da Chimp

Satirday 06/06/09:
Ate like a horse - good & bad had 3 pints.

BJJ course:
3 hour BJJ course.
Concentraiting on:
Open guard.
Scissor sweep - submissions & guard passing from this position.
Rubber guard: Omaplata & Triangle.
Open guard - guard pass: Passing to right & left + stacking pass.
Open guard - guard pass - defense & tripod sweep.
Open guard - arm bar & triangle (more advanced setup).

Summary:
All I can think of now, I had a huge spiel wrote out which I lost :mad:
Good course as in, it delt with a few issues I was having problems with.

Hail 2 Da Chimp

Sunday 07/06/09:
Ate like a horse - had some junk food.

Training:
Rest day.

Summary:
N/A.

Hail 2 Da Chimp

Monday 08/06/09:
Diet wasn't too bad ate some junk food also.

Training:
Rest day.

Summary:
Was on my feet allday and knee was still sore after some retard decides he's going to show me how to do a heel hook on Sat, with as much knee twisting as possible.

Hail 2 Da Chimp

Tuesday 09/06/09:
Diet wasn't too bad ate some junk food also.

Weights Chest & back:

BW push ups to warm up.
BW squat to warm up.

Smith machine bench:
80Kg x 5
85Kg x 5
87.5Kg x 5
90Kg x 5
90Kg x 5

Pull ups (neutral grip):
BW x 8
BW x 6
BW x 6

Face pulls alternating innie's and outtie's:
20Kg x ???
20Kg x ???
20Kg x ???


Swiss ball push ups (hands on ball):
15 <- 50% Range of movement - no clicks.
15
15 <- was able to go all the way down on the last 5 of these with no clicks.

Bent over rows:
40Kg x 10
50Kg x 10
50Kg x 10

Push up & Chin ups:
15 & 6
15 & 4 + 2
15 & 4 + 1 + 1 (had to let go of bar twice)

Summary:
Grand session, think I'll try to max out on bench for a while.

Hail 2 Da Chimp

Wednesday 10/06/09:
Clean diet.

MMA M.T.:
M.T. clinch work
Wrasslin clinch
Thai clinch w/ strikes - punch, knee, guillotine.

5 x rounds on thai pads.

1 x 3 min round sparring, full thai - shoulder sore so stopped.

3 x 3 mins grappling.

Summary:
OK session, was hoping to compete in a submission competition at the end of the month so piled on a good few pounds as I was in the middle of my weight division but that's been cancelled so fuck it.

Hail 2 Da Chimp

Thursday 11/06/09:
Clean diet.

Running / conditioning:
35 min run - slow enough pace.

Pushups (max per 1 min):
42
Bicep curls:
12
Pushups (max per 1 min):
39
Bicep curls:
15

Summary:
Trying out some insoles the physio gave me, I knew I had a big of pronation (flat footed) which was aggrivating my knee.
Skipping training on Fri, hopefully BJJ / MMA on Sat again. Have a heavy weekend on the beer planned!

Hail 2 Da Chimp

Friday 12/06/09:
went for a few pints.

MMA / BJJ:
Rest day.

Summary:
N/A

Hail 2 Da Chimp

Saturday 13/06/09:
went for a meal & a few pints.

MMA / BJJ:
1 hour BJJ.
2 x 5 min rounds of open guard work.

2 x 5 mins of grappling.

Summary:
Light training, technical enough work. Got a few good pointers.

Hail 2 Da Chimp

Sunday 14/06/09:
Ate some junk food.

MMA / BJJ:
Rest day.

Summary:
N/A

Hail 2 Da Chimp

Monday 15/06/09:
Diet was clean.

MMA / Boxing:
4 x rounds of technical work:
Head movement - side to side.
Slip jab -> 1, 2
Slip the cross -> Hook, straight
Slip jab -> counter w/ jab.
Slip cross -> counter cross.
2 x rounds of takedowns:
Single leg -> wrestling clinch.
Single leg -> wrestling clinch - hook the lead foot & step in.
3 x 3 min rounds of power work:
1, 2
1. 1,2. 1,2,hook.

Summary:
Great session, just what I was after. Wanted to get some seperate speed work and power work done.

Hail 2 Da Chimp

Tuesday 16/06/09:
Diet was clean.

Training:
Rest day.

Summary:
N/A.

Hail 2 Da Chimp

Wednesday 16/06/09:
Diet was clean.

Running:
6.7 miles, 1:06 - easy enough pace for most of it.
All flat.

Summary:
Training called off for the night. Easy enough pace as soon as I got 30 mins into it my knee started giving me jip so I had to walk it off a good few times.

Hail 2 Da Chimp

Thursday 17/06/09:
Had a Gourmet Burger Kitchen meal & went to the cinema + choc :pac:

Training:
Rest day

Summary:
N/A

Friday 17/06/09:
Diet was crap.

Training:
Rest day

Summary:
Skipped training - was stretching out and hurt my knee. Was pretty sore all day but seems to be alright now.

Hail 2 Da Chimp

Saturday 19/06/09:
Diet was crap again.

Weights - Chest & back:
Push ups to warm up.
BW squats to warm up.

Smith machine bench:
90Kg x 5
90Kg x 5
95Kg x 5

Rotator cuff - lying on floor w/ dumbbell:
Innies & outies: 10Lbs x ??? reps.

Chin ups:
BW x 8
BW x 7
BW x 4 <- shoulder starting to ache so left it out.

Dumb bell press:
25Kg x 5 <- flat
25Kg x 5 <- Incline +1
25Kg x 5 <- Incline +2

Cable row:
82.5Kg x 10
82.5Kg x 10
90Kg x 7 + 75Kg x ??? (<5)

Swiss ball push ups:
10 (ball against the wall) + 5 (ball not supported)
10 (ball against the wall) + 5 (ball not supported)
5 (ball against the wall) <- wrist & elbow very sore after benching.

Back extensions (holding for 5 sec each rep):
10Lbs x 10
10Lbs x 10
10Lbs x 10

Bicep curl:
25Lbs x 12

Summary:
Nothing special. Think 95Kg on smith is a pb. I have a lot more in me though. I'm going to try a lot more injury prevention stuff for the legs this week. Single leg squats & deads.
Have been working the R.C. every day. Mainly the plank and wall push offs - has been consistantly sore almost every day so hopefully it's a good thing.

Hail 2 Da Chimp

Sunday 21/06/09:
Diet crap again.

Training:
Rest day

Summary:
N/A

Hail 2 Da Chimp

Monday 22/06/09:
Diet was clean.

MMA - BJJ:
2 hrs of BJJ
Drills:
Escape mount.
Escape knee on belly.
Arm bar from standing.
Guillotine from standing.
Guillotine from standing -> take down.
Guillotine from standing -> defense.

5 x 3 min rounds of grappling.

Summary:
All I can think of now. May be going to a Sub-wrestling competition this weekend if I can free up some time, will know later today / tomorrow.

Hail 2 Da Chimp

Tuesday 22/06/09:
Diet was clean.

Running:
Approx 20 minutes - fast pace.

Summary:
Was in bits - kept getting stitches. Think it was all the knee on belly stuff on Mondat as I have a few bruises on my midsection.

Hail 2 Da Chimp

Hail 2 Da Chimp wrote: »

Monday 22/06/09:
Diet was clean.

MMA - BJJ:
2 hrs of BJJ
Drills:
Guard -> Kimora, Armbar, Guillotine, triangle.
Scarf choke, escape.
Straight heel hook from guard.
Calf cutter? from guard.
Kneebar from 1/2 guard.
Calf cutter from 1/2 guard.

4 x 5 min rounds of grappling.

Summary:
Good session - got my ass handed to me grappling though. Can't really work on my take downs as my knees are giving me a bit of jip.

Hail 2 Da Chimp

Thursday 25/06/09:
Diet was clean.

Training:
Rest day.

Summary:
N/A

Hail 2 Da Chimp

Friday 26/06/09:
Diet was crap -ate like a horse.

BJJ:
Light session.
drills:
Side control
Mount
Back

Summary:
Light session pre-comp.

Hail 2 Da Chimp

Saturday 26/06/09:
Diet was crap -ate like a horse.

Training:
Rest day

Summary:
N/A

Hail 2 Da Chimp

Sunday 28/06/09:
Ate feck all

Competition:
No-gi sub wrestling tournament.

Fight went crap: I got the take down, took side control. Then went for a north south position (I'd been doing a lot of work from this lately). Opponent somehow managed to get a forearm choke on me - I didn't realise until things started going black.
Loss by choke.

4 hours driving, 5 hours standing up waiting for my fight and I only get one fight :mad: and my fight only lasts about 1 minute:mad:
As my weight catagory was so big it went straight to elimination, most of the other divisions had multiple fights. Which was ****ty.

Summary:
Fúck it!

Killme00

Hail 2 Da Chimp wrote: »

Summary:
Light session pre-comp.

What comp? oh and good luck!

Hail 2 Da Chimp

Went to the Torres sub-wrestling in Warrenpoint. See above - didn't go well.

Killme00

Hail 2 Da Chimp wrote: »

Fight went crap: I got the take down, took side control. Then went for a north south position (I'd been doing a lot of work from this lately). Opponent somehow managed to get a forearm choke on me - I didn't realise until things started going black.
Loss by choke.

How on earth did you get choked from top position in n/s? At least you can just put it down as experience and move on.