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Hail 2 Da Chimp

Monday 24/05/10:

MMA - B.J.J.:
Jogging, rolling, aligator walk, shrimping, etc.

Shooting.
Shooting -> Guillotine.
Shooting -> Guillotine -> pulling guard.
Shooting -> Guillotine, alternate grip.

Guillotine defense from guard -> Over / under grip.
Guillotine defense from standing -> Over / under grip.

Opponent shoots -> sprawl -> Brabo choke.

4 x 30 second rounds of:
Guillotine: Finishing
Guillotine: Defense.

Armbar drill.
Side control -> opponent spins out -> Brabo choke.

Summary:
Easy enough class, concentrating on technique. I was looking up videos, just to go over the finer points of the Brabo / D'arce choke and this is the only video I could find:

https://www.youtube.com/watch?v=CRedxhUPvsg

Those guys are such douche's, but it's a great technique. There was a lot less flexing last night, well OK maybe not a lot less but still...

Hail 2 Da Chimp

Tuesday 25/05/10:

MMA - M.T.:
2 mins footwork.
3 mins shadow boxing.
Clinch, thai & wrestling, Takedowns, alternating.
Clinch w/ takedowns.

Technique:
Slip opponent jab, takedown.
Slip opponent jab, cross.
Slip opponent jab, cross, takedown, opposite side to above.

Low kicks.
Low kicks, counter punching.
All level kicks, counter & setup punches.

Defense from punches.
Attacking with punches, opponent defending.
Defense from punches, against the cage. Blocking, slipping, shooting.
Attacking with punches, against the cage, opponent defending.

Dirty boxing x 3 mins.

Summary:
Great session, doesn't sound like much but I was wrecked after it. Left nothing behind!

Hail 2 Da Chimp

Wednesday 26/05/10:

MMA - B.J.J.:
Jogging, rolling, aligator walk, shrimping, etc.

Shooting.

Side control / Scarf hold:
Escaping to guard.
Escape & take back.
Bridge opponent & roll.

Mount escape:
Bridge & hip shrimp.
Grabbing arm and rolling.

Guard:
Scissor sweep.
Elevator sweep.
Reaching for Kimura -> sweep.
Reaching for Kimura -> standing up.

Shooting -> takedown.
Takedown -> kneebar.

Summary:
Grand session, nice and light - lots of technical stuff.

Hail 2 Da Chimp

BF = 10.5% This is the lowest I've had it measured.
Weight 77.4Kg.

Hail 2 Da Chimp

Time to resurrect this log, not long after this I had a C class fight. Don't really want to say which organisation, for obvious reasons...
I've also had to knock the MMA training on the head for a coupe of weeks, so I've been concentrating on the weights and running.

Edit: I also went on holiday for 2 weeks...

Hail 2 Da Chimp

Fight - C class:
Result: Loss by decision.

Fight:
3 x 3 min rounds.
Punching kicking and knees to the head standing.
Punches and knees to the body only on the ground.
Takedowns / Slams allowed and submissions from standing and on the ground allowed.

R1:
All action, ate a few hard punches, tried for 2 submission attempts, couldn't finish either of them and ended up burning myself out.
Possibly won this round in spite of taking a lot of punishment.

R2:
Got 1 clean takedown, couldn't keep opponent down, tried to pull guard but ended up pinned in half guard for most of the round.
Landed an OK punch, shoot combo but failed to finish the takedown.
Lost this round.

R3:
Landed 1 good hard punch, didn't capitalise on it though, couldn't finish the takedown attempts so ended up pulling guard, got pinned and layed on again.
Some nice clinch work but I came out the worst.
Lost this round.

This is all from memory and I haven't seen any videos of the fight so can't really remember the finer details.

Pro's:
Managed to pull off 2 submission attempts in spite of being close to being KO'd.
Kept my head under pressure, don't think I really panicked.
Not injured, had a slight black eye, some bruising on the temple and a sore leg but all good.

Con's:
Not finishing my takedown attempts: great shoots but then I paused and couldn't finish - breaking the momentum.
Not punching in combination's: landed 2 good punches, 1 real belter, but I just stopped, instead of getting stuck in.
Not moving: Got hit with a few big punches in the first, which, I really should have seen coming.

Hail 2 Da Chimp

Previous training sessions

* Pre-Holiday *
Running:
5.5 miles (approx) 36 mins.
5.5 miles (approx) 39 mins.

Starting Strength:
Squat:
60Kg x 5
77.5Kg x 5
85Kg x 5
85Kg x 5
85Kg x 5

Bench:
60
70
75
75
75 x 4 - failed last rep.

Deadlift:
75
90
100


Dips BW:
6
? - 6??? Think I did 2 sets here but only logged one.

*Next session - 2 days later *
Squat:
60Kg x 5
77.5Kg x 5
85Kg x 5
85Kg x 5
85Kg x 5

1 arm press:
15Kg x 5
15Kg x 5
17.5Kg x 5
17.5Kg x 5

Military press:
30Kg x 5
40Kg x 5

Pull ups - BW:
6
7

Power clean:
45Kg x 5
45Kg x 5
45Kg x 5

Bicep curl:
17.5Kg x5
20Kg x 5
20Kg x 5

Summary:
This is a picture of where I was before I went on holidays, I did a bit of circuit training on holiday, 3 rounds of push ups, squats, crunches etc.
Went for a run and did the above circuit, etc. But haven't really trainined for 2 weeks.

Hail 2 Da Chimp

Tuesday: 20/07/10

Starting Strength:
Rowing machine x 3 mins.
Stretched out - dynamic stretching.

Couple of rounds of:
5 x pushups
5 x scap push ups.
5 x BW squat.

Squat:
60Kg x 5
77.5Kg x 5
85Kg x 5
85Kg x 5
85Kg x 5

Bench:
60
70
75 x 3
75 x 4
75 x 5 - failed last rep.
70 x 5

Dips BW:
7
7

Pec dec:
30Kg x 10

Summary:
Felt like crap, the Squat, which is fairly light by my standards, was actually tough enough. Although I was more interested on working on getting as much depth and keeping my posture. I twinged my back coming up from a squat, which meant no deadlift for me.
Bench was very tough also, although I had no one to spot me, I feel like I should be throwing that kind of weight around easily...
Disp were straight after the bench, pec dec to give an extra boost to my bench.

Hail 2 Da Chimp

Wednesday: 21/07/10

Run:

~ 5.5miles 43 minutes.

Summary:
Crap session, was in bits with DOM's, I had DOM's in my chest so bad I hot to stop several times...
I could have easily knocked a couple of minutes off that but was running with a partner.
Not sure if I'll be up to too much today either, hip flexors are in bits between the squatting and the running.

Hail 2 Da Chimp

Thursday: 22/07/10

Run:

~ 5.5miles 35 minutes 50 seconds. PB

Summary:
Very tough, AFIK this is a PB for this route I was running, didn't think I'd run it that fast but but the time I got half way there I realised I was doing good time.
Don't know if I mentioned it before but I'm changing my routine up as I intend on doing the Warriors Run again this year, Sat 28th of August.
I'm still trying to work out in my head what the best routine would be...

Hail 2 Da Chimp

Thursday - Monday 23-26/07/10

Rest days:
Rest days.

Summary:
No time for training, did a lot of drinkin though...

Hail 2 Da Chimp

Tuesday 27/07/10

Running:
Hill session - 48:46.


Summary:
The same route as previous but ran the hill section twice, which is approx 10 mins extra (from the top, back down and up again).
Not really sure of distance, more concerned with increasing the time and time on hills in particular.
Easy enough pace - was killed with cramps at the start but ran strong enough...

Hail 2 Da Chimp

Wednesday 28/07/10

Starting Strength:
Bench w/ 4Kg internal rotations between each set:
60
70
77.5 x 4 - failed last rep
77.5 x 3 - failed 4th rep
77.5 x 4 - failed last rep.

Deadlift:
60
70
80
100

Dips BW:
10
8 + 2 <- had to take a break as my elbow was very sore on the last set.

Step ups:
40Kg x 5 each side
40Kg x 5 each side
40Kg x 5 each side
40Kg x 5 each side
40Kg x 5 each side

CGBP - Smith Machine:
Bar +10Kg x 10
Bar +10Kg x 10

Summary:
Subbed out the squats for Step ups as my knees have been giving me a bit of jip. Deadlift felt very heavy but I just realised I jumped up 20Kg on my last set, so that could have been the problem.
Bench is coming along but I really need to get more volume on the weights, which seems to be counteracting the running

Hail 2 Da Chimp

Thursday 29/07/10

Rest days:
Rest days.

Summary:
N/A

Hail 2 Da Chimp

Friday 30/07/10

Running:
8 miles - 1:25


Summary:
This ended up taking wayyyyy longer than I'd expected. My running partner had just comeback from a cycle and ended up having to walk a lot of the distance.
Wasn't too bad, I was more concerned with increasing the time spent running and the distance as opposed to a speed session.
Edit: Also that deadlift session had my hamstrings / back of my knees in bits... Need to increase weight in smaller increments.

Hail 2 Da Chimp

Saturday 31/07/10

Starting Strength:

3 mins rowing.

3 rounds of:
5 BW squats
5 scap push ups
5 push ups
Downward facing dog.

3 rounds of:
IYTW - 3Kg
Scap pull ups x 5

1 arm press:
10 Kg x 5
12.5 Kg x 5

Military Press:
30Kg x 5
35Kg x 5
35Kg x 5
35Kg x 5

Pull ups:
BW X 8
BW X 5
BW X 8

Power Clean:
35Kg x 5
40Kg x 5
45Kg x 5
45Kg x 5
45Kg x 5

Bicep Curl:
20Kg x 5
20Kg x 5
20Kg x 5

Front Squat:
40Kg x 10

External rotations 2.5Kg x 12

Summary:
Shoulder press nearly broke me in half
Was surprised at how easy the power clean was when I didn't do the squat.

Did way to much RC work it would seem as my shoulders / traps / lats were in bits. Scap pull ups did not agree with me at all... Maybe I'll try it on the Lat Pulldown next time.

Hail 2 Da Chimp

Sunday 1/08/10

Rest days:
Rest days.

Summary:
N/A

Hail 2 Da Chimp

Monday 2/08/10

Rest days:
Rest days.

Summary:
N/A

Hail 2 Da Chimp

Tuesday 3/08/10

Running:
Hill session: 58:20
Running my usual route, ran the hill section 3 times.

Start to top of hill: 20:27
Top of hill to bottom to top again: 9:12
Top of hill to bottom to top again: 9:33

Summary:
Tough session, only stopped twice, once about 8 mins in to give my lower back an extra bit of a stretch out, then again at the top of the hill on the last time for about 10 seconds. Was planning on collapsing and dying but people were looking at me, so I had to keep going!
I'm happy enough with those results... I'm thinking of skipping the weights sessions for either MMA sessions or conditioning sessions this week as Starting Strength doesn't seem to mix well with the running...

Hail 2 Da Chimp

Wednesday 4/08/10

Running:
Run: 54 mins.

Summary:
Started off at a slow enough pace, but managed to pick up the pace after about 10 mins and finished at a fairly fast pace.

Hail 2 Da Chimp

Thursday 5/08/10

MMA Conditioning:
Conditioning training with wrestling / takedowns.
Warm up & light stretch out.
Touch sparring.
Wrestling & Thai clinch drills.

Double leg takedown with leg trip.
jab, cross, double leg takedown, opposite side -> side control.
jab, double leg takedown -> side control.

MMA Conditioning circuit.
4 x 4:30 mins:sec.

Light stretch out.

Summary:
Started off fast, stayed fast! Had a good session and was surprised how much I was able to do, in spite of my lay off from training...

Hail 2 Da Chimp

Friday 6/08/10

Cycle:
10 miles - on the button, 52mins..

Summary:
Easy pace...

Hail 2 Da Chimp

Saturday 7/08/10

Running:
Warriors run course: 1:40

Summary:
Took the first half, until the top of the mountain very handy, we were running the new course so had to find our way around again.
Tried to pick up the pace on the way down the mountain, ended up cramping badly, had a few niggles in my back from the takedowns on Thursday's class (the guy I was training with was approx 15Kg -20Kg heavier than me).
These niggles got worse and worse and I ended up cramping big time, only on the down hill parts, needless to say that's a crap time and I hope to improve on it

Hail 2 Da Chimp

Sunday 8/08/10

Running:
Rest day

Summary:
N/A

Hail 2 Da Chimp

Monday 9/08/10

Running:
Rest day

Summary:
Skipped my run today - didn't feel up to it, was wrecked!

Hail 2 Da Chimp

Tuesday 10/08/10

MMA - Boxing:
Shadow boxing / touch sparring, etc.

Partner work:
Jab cross.
Double jab, cross.
Slip jab -> counter jab.
Slip cross -> L Hook.

Focus mitts:
Jab cross.
Double jab, cross.
Slip jab -> counter jab. Slip cross -> L Hook.
Jab, R hook.

3 x 3 mins light sparring, boxing only.

Hang clean to press:
20Kg x 10
20Kg x 10

Summary:
Easy session. Went hard on the pad work but took the sparring nice and light, was training in the beginners class for convenience sake, so didn't want to take any of them out :pac:
Shoulder is very sore today

Hail 2 Da Chimp

Wednesday 11/08/10

Running:
Run 8-9Km 54mins.

Summary:
Having trouble measuring all these distances, map my run doesn't really work when you're running around wooded areas
Easy enough pace...

Hail 2 Da Chimp

Thursday - Friday 12 - 13/08/10

Rest day:
Rest day

Summary:
Didn't get a chance to do anything these days, thought I'd rest up for the big run on Saturday...

Hail 2 Da Chimp

Saturday 14/08/10

Running:
Warriors run route: 15Km: 1:25 Hrs:mins

Summary:
Marked improvement on last week - in spite of not training much this week.
I can definitely make some improvements on that time.
2 weeks until the big day which leaves me with 1 heavy week of training, 1 more run on the course on Saturday and I'll taper off my training next week.
I also have a 90Km cycle to think of the following week... So I'll be trying to work in some cycling.
Not sure where I'm gonna work in the MMA

Hail 2 Da Chimp

Sunday 15/08/10

Running:
Rest day

Summary:
N/A

Hail 2 Da Chimp

Monday 16/08/10

Weights:
Rowing machine x 3 mins.
3 rounds of:
Hindu Push ups.
Scap push ups.

Bench press:
60Kg x 5
70Kg x 2 + 8
70Kg x 8
70Kg x 8

1 arm row:
25Kg x 10
25Kg x 10
25Kg x 10

BW dips:
5
5

BW pull ups:
5
5

Summary:
Shoulder was sore last week after a hard boxing session and overdoing it on the prehab stuff. So I felt there was no need to risk anything and gave it plenty of rest.
I switched it up to a chest and back split as I don't want to do any heavy leg work until after the run.

Hail 2 Da Chimp

Hail 2 Da Chimp wrote: »

Wednesday 11/08/10
Running:
Run 8-9Km 54mins.

Tuesday 17/08/10

Running:
??Km 56 mins.

Same route as above, with an extra hill repeat thrown in.
I timed the hill repeat and it was an extra 8:50 mins.

Summary:
Great session, considering I added ~ 9 mins to the run and the total time only took an extra 2 mins.
Went hell for leather, tried to keep the pace up throughout the run.
Didn't have to stop, including the hill.

Hail 2 Da Chimp

Wednesday 18/08/10

Cycle:
14.5 miles 1:11.
Mainly flat road.

Edit: That's 23.35Km for all us Europeans.

Summary:
So, I've a 60 mile cycle coming up soon and I'm trying to get in a bit of practice first...
Felt very tough actually, my left knee / quad was killing me, where as my right was fine. It's got me wondering now is there some sort of an imbalance going on there... When all this running / cycling craic is over I'll try to incorporate some single leg stuff in again.

Hail 2 Da Chimp

Thursday - Friday 19 - 20/08/10

Rest day:
Rest day

Summary:
Work was mental - didn't get a chance to do anything...
Had planned a light run but didn't have the time.

Hail 2 Da Chimp

Saturday 21/08/10

Running:
Warriors run route: 15Km: 1:26 Hrs:mins

Summary:
No improvement on last weeks run, which is a bit disappointing, but I've not been putting in the effort either...
Found this very tough, went too hard down the mountain so I was pretty wrecked for the last couple of miles - had to walk a few times

I will be de-loading this week (as if I needed a deload from last week). Race day is Saturday and I'll try to get in a few short runs between now and then.
I'm not gonna do any cycling this week as I don't want to tire my legs out...

Hail 2 Da Chimp

Sunday - Monday 22 & 23/08/10

Rest day:

Summary:
Hadn't planned on making Monday a rest day, but I seem to have bruised the ball of my foot badly, wasn't really able to walk on it.
Part of the Warriors run course is downhill on loose stones, I took this part as fast as possible, stood on a pointy stone, didn't think too much of it at the time.

Hail 2 Da Chimp

Tuesday 24/08/10

Running:
Run 35 mins.

Summary:
Fast paced run with 1 long hill section in the middle.
Foot was sore again - as was my knee, I'm hoping the knee pain is due to all the driving and will go away with some rest. Last years attempt at the Warriors run was blown when my knee went about 7 miles in...
This week is just a light deload week so hopefully all the niggles will heal up

Hail 2 Da Chimp

Tuesday 25/08/10

Rest day:
Rest day

Summary:
Was thinking of going for a run but thought I'd let the foot and knee heal up.
Watched The Expendables instead!!!

Hail 2 Da Chimp

Thursday 26/08/10

Running:
Run 30 mins.

Summary:
Fast pace - needed to stop once due to a bad stitch
Same run as before, did a slightly shorter section, run on Tuesday should have been 32 mins, so no real improvement.
Foot felt perfect and knee felt a lot better but was still giving me a bit of a twinge when I started running - so I'm hoping it will be much better on race day as it has the potential to fúck up my efforts royally...

Hail 2 Da Chimp

Friday 27/08/10

Rest day:

Summary:
Spent 5 hours in the car Legs were in bits after that...

Hail 2 Da Chimp

Saturday 28/08/10

Warriors Run - Race day:
15Km - 1:17 PB.

Estimated times:
Road section out: 20mins - Avg 7:45 min miles.
Mountain section: 50mins.
Road section home: 27mins - Avg 7 min miles.

Summary:
Got a new PB but I wasn't very happy with the result, I'm sure I could have broke 1:15 with a bit more training.
Not sure of the exact timings, as the split timings are not up but I think it went something like above.
I'll update with the exact timings when I get them.

Hail 2 Da Chimp

Sunday 29/08/10

Rest day:

Summary:
N/A - dying of a hang over!

Hail 2 Da Chimp

Sunday 29/08/10

Weights - Chest & Back:
Rowing machine x 3 mins
Push ups x 5
Push ups x 5
Push ups x 5

Bench:
20Kg x 10
60Kg x 5
70Kg x 5
70Kg x 5
70Kg x 5

1 arm row:
25Kg x 10 External rotations: 3 Kg x 10
25Kg x 10 External rotations: 3 Kg x 10
25Kg x 10 External rotations: 3 Kg x 10

Summary:
Light session, nothing to write home about. Legs were killing me!

Hail 2 Da Chimp

Tuesday 31/08/10 - Thursday 2/09/10

Rest day:
Rest day.

Summary:
Work was mental - didn't get to do anything...

Hail 2 Da Chimp

Friday 3/09/10

Cycle - Tour de Picnic:
Cycle 90Km: 4:50 hrs:mins.

Summary:
90Km cycle done in 4 stages (3 rest periods), from Dublin to Electric Picnic in Stradbally. Great day for it - managed to raise some money for charity as well

Hail 2 Da Chimp

Saturday - Tuesday 4-8/09/10

Partied hard:


Summary:
Spent the weekend at Electric Picnic - got home Monday afternoon, still drunk...
Not up to anything on Tuesday either...

Hail 2 Da Chimp

Wednesday 08/09/10

Weights - Shoulders & Legs:
External & internal rotations:
Band x 15 reps - 0 Deg

Rowing machine x 3 mins

1 arm Arnold press:
10Kg x 10
12.5Kg x 10
12.5Kg x 10
12.5Kg x 10

Deadlift:
80Kg x 10 External rotation x 12-15reps 3Kg - 90Deg
80Kg x 10 External rotation x 12-15reps 3Kg
80Kg x 10 External rotation x 12-15reps 3Kg

Military press:
20Kg x 10
20Kg x 10
20Kg x 10

Power clean:
40Kg x 5
40Kg x 5
40Kg x 5

Light stretch out.

Summary:
Light session - still feeling the effects of the weekend.
Took it nice and easy on the shoulders, they seem to be grand with higher reps but don't respond well to upping the weights...

Hail 2 Da Chimp

Thursday & Friday 09 & 10/09/10

Rest days:
Rest days.

Summary:
Had planned to take a rest day on Thursday and do a light run on Friday but my hamstrings were in bits after the deadlifting, so took an extra rest day.
Tried to stretch out my hamstrings and felt a sharp pain at the back of my knee - bad idea

Hail 2 Da Chimp

Saturday 11/09/10

Running:
8 miles: 1:15.

Summary:
Crap - as predicted on Friday I hurt my knee / hamstrings. Ran a steady 8 min mile pace for the first 5 miles, than started getting a lot of discomfort in my knee.
Ended up walking the last mile and half...

Was considering running the half marathon this weekend but will see how the legs hold up, they were very sore Saturday but already feel almost 100% better.

Hail 2 Da Chimp

Sunday 12/09/10

Rest day:
Rest day.

Summary:
N/A.