Your new Simian Overlord!

Hail 2 Da Chimp

Monday 13/09/10

MMA - BJJ:
Warm up:
Running, rolling, aligator walk, shrimping etc.
Good stretch out.

Guard:
Sit ups -> trap arm for Kimura.
Sitting up, trapping arm, sweep opponent.

Mount -> Head and arm triangle, moving to side control and keeping hips low, or knee on belly.
Guard -> Head and arm triangle, concentrating on moving to the side.
Side control -> turning away, to enable you to trap opponents leg, controlling head and arm, controlling knee with other arm. Roll over shoulder into side mount -> switch sides to head and arm triangle.

3 min drills of:
Defending opponent from passing open guard.
Passing opponents open guard.

2 x 3 mins of light grappling from the knees.

Summary:
Took it easy with the sparring as I'm hoping to go for a run today and I got caught in a kneebar, which wasn't the best thing for my knee.
Felt great back training with the club, though conditioning needs a lot of work.

Hail 2 Da Chimp

Tuesday 14/09/10

Running:
Treadmill, manual, incline 1:

12Km 1:00.
or
7.5miles 1:00.

Summary:
Found this very tough, averaged 8min miles, with the last 20mins at approx 7.5min miles.
So, a bit slower than expected and I found it very hard to run at this pace for the full hour.

Hail 2 Da Chimp

Wednesday 15/09/10

Rest Day:
Rest Day...

Summary:
Few aches and pains so I thought I rest up.

Hail 2 Da Chimp

Thursday 16/09/10

Running:
5 miles 38mins.

Summary:
Found this tough enough again, should really have been well able for it but a distinct lack of training on my part
Averaged out at approx 7:36 min miles, which isn't too bad - but I found it tough keeping that pace for the 38mins...
Planning on hitting the half-marathon on Saturday.

MoonDancer

Hail 2 Da Chimp wrote: »

Running:
5 miles 38mins.

You make me sick!

Hail 2 Da Chimp

MoonDancer wrote: »

You make me sick!

Are you supposed to be doing the half-marathon?

Hail 2 Da Chimp

Friday 17/09/10

Rest Day:
Rest Day

Summary:
Feet were killing me, I hurt my foot during the Warriors run and it's still not right. Had to walk into town to get some energy gel's and was limping home...

Hail 2 Da Chimp

Saturday 18/09/10

Dublin Half-Marathon:
10miles 1:15:15 PB
13.2 miles 1:38:27 PB

Summary:
Delighted! 2 new PB's!
Very tough course this year, the course seems to change slightly every year.
There were a lot of undulating hills around the halfway mark through to the 10 mile mark.
As well as the hilly parts to the course there were a lot of very narrow footpaths, which meant a lot of people bumping into you, trying to elbow past you and I nearly had both my feet taken from under me with a nice ankle tap!
I started the race at a fairly fast pace, starting about 1 min after the 1:40 pacers (first year I've ever seen pacers at a HM), who I then passed out at approx the 2 mile stage, so I eased off and ran with the pacers at that stage.
The 10 mile PB was done at a comfortable pace, but I wanted to save myself for a new HM PB.
The HM PB was a killer, those last 3 miles really took it out of me, I lost sight of the pacers at approx 11 miles and only caught up to them at the finish again. If I hadn't stayed with them at the beginning, I know I would have burnt out around the 10 mile mark and lost a lot of time.

Hail 2 Da Chimp

Sunday 18/09/10

Rest Day:
Rest Day.

Summary:
N/A.

Hail 2 Da Chimp

Monday 20/09/10

MMA - BJJ:
Warm up:
Running, rolling, aligator walk, shrimping etc.
Good stretch out.

Opponent bridging out of mount -> setup armbar, regain mount.

Butterfly guard:
Double underhook sweep.
Single underhook sweep, trap other wrist, push it between legs.

Escapes:
Armbar from inside guard - stacking opponent, removing arm, escaping to both sides - being careful opponent doesn't sweep.
On your back, opponent trying to finish Armbar:
Pushing leg over head, pinning leg and moving into guard.
Spinning out of armbar - need to work on shoulder flexibility

3 min drills of:
Defending opponent from passing open guard.
Passing opponents open guard.

3 x 3 mins of grappling.

Summary:
Easy enough session, have a lot of niggling pains but I just need to get back into the swing of thing.
Did terrible in the sparring...
Good to be back training

Hail 2 Da Chimp

Tuesday 21/09/10

MMA - MT:
Warm up:
Shadow boxing, Touch sparring.
Good stretch out.

Technique:
Parrying 1,2 combo.
Parrying jab, counter 1,2.
Parrying cross, counter cross, L hook.

Thai pads 5 x 3 min rounds - No set technique but drilling:
Knees.
Slipping cross, counter cross, L hook.
Slipping cross, counter cross, L hook, R knee.
Jab, L kick. Cross, R kick.
???

3 x 3 min rounds, 1 w/ takedowns & GNP.

Summary:
TOUGH class, was wrecked after the Thai pads, wasn't up to too much in the sparring. Feel like I really need to work on my sparring again

Hail 2 Da Chimp

Wednesday & Thursday 22&23/09/10

Rest Day:
Rest Day

Summary:
Was in no shape for training.

Hail 2 Da Chimp

Friday 24/09/10

Gym - Conditioning:

Rowing machine 10 mins:
10 x Renegades - 10Kg. (10 pushups, 5 x rows each arm)
20BW squats.
10 x Arnold press - 10Kg

Treadmill 10 misn:
10 x Renegades - 10Kg. (10 pushups, 5 x rows each arm)
20BW squats.
10 x Arnold press - 10Kg

Cross trainer:
10 x Renegades - 10Kg. (10 pushups, 10 x rows each arm)
20BW squats.
10 x Arnold press - 10Kg

Summary:
Was very sore after the session on Tuesday, so a nice light cardio / conditioning session to get me back into the swing of things.

Hail 2 Da Chimp

Saturday 25/09/10

MMA - BJJ:
Very long warm up.
Mobility work.
Conditioning.

2 x takedown drills.
4 x 5 min's rolling.

Good stretch out.

Summary:
2 x 5 mins rounds helping a beginner.
2 x 5 mins rolling with some mates who are preping for a comp. Very tough sessions, got tapped once, didn't tap anyone but managed to keep top position throughout.

Hail 2 Da Chimp

Sunday 22&23/09/10

Rest Day:
Rest Day

Summary:
Very sore with DOM's - mainly from stretching out after Sunday's session.
Got the shoulder pulled off me as well but it actually seems grand today.

Hail 2 Da Chimp

Monday 27/09/10

MMA - BJJ:
Warm up:
Running, rolling, aligator walk, shrimping etc.
Good stretch out.

Mount:
Basic armbar from mount.
Armbar from mount - opponent tries to bridge you off - shin across his face, grab his leg and sweep him.

2 x 3 min drills of:
Escaping mount.
Keeping mount.

Side control:
Trap arm with your shin on bicep - GNP.
Trap arm with leg - step over head, triangle choke.
Opponent tries to roll out - step over head, triangle with no arm trapped.

3 x 3 mins of grappling from standing w/ GNP.

Summary:
Very tough session, my neck is in bits.
Both my shoulders are in bits.
Got a knee in the face, slammed onto the ground and opponent landed knee first into my nuts.
And that was Mondays training session...
Managed a nice submission and a few nice reversals during the grappling though.

Hail 2 Da Chimp

Tuesday 28/09/10

MMA - MT:
Warm up:
Shadow boxing.
Touch sparring.
Good stretch out.

Techniques:
Slip jab, shooting.

Thai pads 3 x 3mins:
-No set techniques.

Sparring 4 x 3 min rounds:
Full Thai w/ takedowns, GNP & subs.

Summary:
Very tough session - was wrecked after the pad work so didn't perform up to my best in the sparring.
Got tapped in a terrible guillotine due to pure exhaustion.
Also pulled off a nice triangle / GNP combo so I guess that balances it out

Hail 2 Da Chimp

Wednesday & Thursday 29-30/09/10

Rest Day:
Rest Day.

Summary:
N/A.

Hail 2 Da Chimp

Friday 1/10/10

MMA - MT:
Warm up:
Shadow boxing.
Touch sparring.
Good stretch out.

Techniques:
Parrying 1,2 combo.
Parry jab - jab counter.

Focus mitts 4 x 3mins:
2, 3 and 4 punch combo's.
Cross, L hook, Cross, or Lhook, cross, L hook combo, sprawiling when opponent calls it.
All above combo's with GNP.
All above combo's with GNP - posturing up in the GNP.

Sparring 3 x 3 min rounds:
Full Thai w/ takedowns, GNP & subs.

Summary:
Getting a bit too complacent with the takedowns, need to work on getting top position, GNP does not favor the grapplers

Hail 2 Da Chimp

Saturday 2/10/10

MMA - Sparring:
Warm up:
Shadow boxing.
Touch sparring.
Wrestling / Thai clinch.

Approx 10 rounds of sparring.
Stand up, clinch, takedowns and GNP...

Summary:
Very tough session, messed my thumb up and got beat down
Sore face for the last few days, ducked into an uppercut - thank **** I was wearing a gum shield is all I can say!

Hail 2 Da Chimp

Sunday 3/10/10

Rest Day:
Rest Day

Summary:
N/A

Hail 2 Da Chimp

Monday 4/10/10

Strength:
Warm up:
C2 Rower: 3 mins.
Stretched out - some mobility exercises.

Squat:
60Kg x 5
70Kg x 5
80Kg x 5
80Kg x 5
80Kg x 5

Dumb bell bench-press:
25Kg x 8
25Kg x 8
25Kg x 7 -> Form was gone here.

1 arm rows:
25Kg x 10
25Kg x 10
25Kg x 10

1 arm Arnold press:
12Kg x 10 - each arm.
Sit ups:
10Kg x 10
1 arm Arnold press:
12Kg x 10 - each arm.
Sit ups:
10Kg x 10
1 arm Arnold press:
12Kg x 10 - each arm.
Sit ups:
10Kg x 10

Deadlift:
60Kg x 10
60Kg x 10
60Kg x 10

Summary:
Good session - took it very light as I've a few aches and pains from Saturday - gonna lay off the MMA until my face heals...
Looks like I'll be taking today off too...

Hail 2 Da Chimp

Tuesday 5/10/10

Rest Day:
Rest day.

Summary:
No MMA for me...

G86

Cindy tomorrow yeah?:D

Hail 2 Da Chimp

Wednesday 6/10/10

Conditioning:

C2 Rower - 5 mins:
5 x rounds of Cindy.

Hip mobility stuff.
Light stretch out.

Treadmill 12Kph - 5 mins:
5 x rounds of Cindy.

Cross trainer - 5 mins:
5 x rounds of Cindy.

Modified Cindy workout:
5 x inverted rows.
10 x BW pushups.
15 x BW squats.

Summary:
Grand session - took it easy enough and didn't time myself in between rounds.
Took about 45 mins anyway...

Hail 2 Da Chimp

G86 wrote: »

Cindy tomorrow yeah?:D

Nope - Today's Wednesday not Tuesday :pac:

MoonDancer

So Who's Cindy and why don't I know her??!!! :pac:

G86

Hail 2 Da Chimp wrote: »

Nope - Today's Wednesday not Tuesday :pac:

Huh? This confuses me....!:P

Hail 2 Da Chimp

Thursday 7/10/10

Rest Day:
Rest Day.

Summary:
N/A

Hail 2 Da Chimp

Friday 8/10/10

Strength:
Warm up:
C2 Rower: 3 mins.
Stretched out.

Squat:
60Kg x 5
70Kg x 5
80Kg x 5
80Kg x 5
80Kg x 8

Military press:
20Kg x 10
30Kg x 5 + 3 push press.
30Kg x 5 + 3 push press.
30Kg x 5 + 3 push press.

Bent over rows:
40Kg x 10
50Kg x 10
50Kg x 7 + 3

Summary:
Very quick session - had to get back to work.
Also wore my vest back to front today - that's how much of a rush I was in...