Corned Beef and Cabbage

Killme00

Sunday 03/05

5/3/1 Week 1 Day 2

Squat
60 * 12
102.5 * 5
117.5 * 5
132.5 * 9

Pull thru's
34kg * 15 * 2
43kg * 15 * 2

Side Bends
20ks * 12 * 5

Squat
60 * 12 * 5

Bench
Bar * 20
65 * 5
72.5 * 5
82.5 * 12
60 * 12 * 2

Pendlay Rows
50 * 12 * 3

Dips
5 * 12

Squat felt very light and i was super strict on form (atg) but it just felt very light. Pull thru's got a lot of laughs from my training partner, i'll go heavier next week because they felt too easy. I have some nice doms in my hamstrings from yesterday so i am gonna go for a run with the dogs to loosen them out.

Killme00

Wed 06/05 KO Finglas

1.5 hrs Muay Thai inc some good sparring

Killme00

Thursday 07/04 KO Finglas

5/3/1 Week 2 Day 1

DL
60 * 12
125 * 3
145 * 3
162.5 * 8

SLDL off plate
60 * 10 * 2
80 * 10 * 2

GM
50 * 15 * 2

Military Press
Bar * 12
50 * 3
57.5 * 3
65 * 8

Band Assisited Chins
8 * 3


2.5 hrs Gi BJJ
-Half guard bottom
- 4 and 10 min rounds free rolling

I didnt have enough time to complete all the assistance work but i'll finish that off tomorrow evening. Military's were solid, DL's didnt feel great barefoot. The bar was also very sharp. On the food side of things, i really need to eat more on a training day like today.

Injury update:
Left knee very sore from being trapped in Andy's halfguard and trying to twist it free.
Left side of ribs on my back are bruised from various bad falls with equally bad breakfalling.

Killme00

Saturday 09/05 Ballymun public gym

Threadmill 2km walk/jog in 15 mins

Lat Pulldown
75 * 8 * 3

Threadmill 1km jog in 6.45

Dumbbell Shoulder press
20 * 10 * 5

Threadmill 1km jog in 5.35

Killme00

Sunday 10/05 Ballymun public gym

5/3/1 Week 2 Day 2

Squat
60 * 10
110 * 3
125 * 3
140 * 7
140 * 5
140 * 2
140 * 1
90 * 10
80 * 10

Pullthrus * 10 * 4
Side Bends * 12 * 5

Threadmill 1km walk 10mins

Bench
Bar * 12
67.5 * 3
77.5 * 3
87.5 * 7
87.5 * 5


Close grip bench
60 * 10 * 2

Lat Pulldown
55 * 8 * 3 behind neck
75 * 8 * 3 front

Threadmill 1km walk/jog 7.30 mins

Worked the guns a little too. Squat felt a bit off, i'm gonna post up a vid for a form check as soon as i get a camera. Bench was good.

Killme00

Monday 11/04 KO Finglas

1.5hrs BJJ
Lots of free rolling, sore head from getting triangled so much but at least it gave me a chance to practice some escapes..partially effective, needs more work. All injuries have cleared up, thank you ice.

I even mopped the mats after class. :pac:

Hanley

What was the story with the multiple sets of 140 on the squat?

Killme00

Hanley wrote: »

What was the story with the multiple sets of 140 on the squat?

You'll laugh, i got it into my head on the third working set of >3 @ 140 that i was supposed to lift more than 3 reps until failure, rest and repeat. It should read 140 * 7, 5, 2, 1. Totally wrong, wasnt i? And it totally fubared me when it came to the assistance 10 reps @ 60 - 40% because i only managed 90 and 80.

I am gonna order a camera this week and post a vid for form check purposes because on my last set when pushing from the bottom i felt some muscle pain on the inside of my right thigh near the groin.

Killme00

Wednesday 10/04 KO Finglas

1.5 hrs Muay Thai

highlights
3 * 3 min Skipping rounds inc 30 sec skipping sprints
5 * 3 min pad rounds
5 * 3 min Sparring

I took a heavy Teep to the floating ribs as i was moving in, caught me flush. Im expecting the real pain in the morning, thank god for Biofreeze and Ice.

Killme00

Thursday 14/05 KO Finglas

2.5 Hours Gi BJJ

1 hour technical
Side mount positioning
Americana
Straight Arm bar

1.5 hours rolling starting from:
Butterfly guard * 2 rnds * 5 mins
Spider Guard * 2 rnds * 5 mins
Turtle * 2 rnds * 5 mins
Side mount * 2 rnds * 5 mins
Mount * 2 rnds * 5 mins

Good class.

kevpants

Killme00 wrote: »

You'll laugh, i got it into my head on the third working set of >3 @ 140 that i was supposed to lift more than 3 reps until failure, rest and repeat. It should read 140 * 7, 5, 2, 1. Totally wrong, wasnt i? And it totally fubared me when it came to the assistance 10 reps @ 60 - 40% because i only managed 90 and 80.

I am gonna order a camera this week and post a vid for form check purposes because on my last set when pushing from the bottom i felt some muscle pain on the inside of my right thigh near the groin.

Ha ha. Don't worry everyone makes a mess of a session when they start 5/3/1. Hanley made a balls of one last week and I made several at the start! You seem to have set your maxes nice and low which is good. The worst mistake to make is to set them too high and to be worrying whether you'll get even the prescribed number of reps.

Killme00

Saturday 16/05 Ballymun Public Gym

5/3/1 Week 3 Day 1

DL
60 * 6
100 * 6
135 * 5
152.5 * 3
170 * 5

SLDL off plate
80 * 10 * 5

Cable Pulldown chin grip
55 * 10
61 * 10 * 2

Lat Pulldown wide grip
75 * 10 * 3

Pulldown Abs
27kg * 12
34kg * 12

Military Press
Bar * 12
55 * 5
62.5 * 3
70 * 3

Seated DB Press
20 * 10 * 5

Close Grip Bench
60 * 10 * 3

DL was easy, Military press was tough and is a real weakpoint for me.

cardio,shoot me

Omg, has everyone here got a kick ass deadlift or is mine just sh1t lol :P

Killme00

cardio,shoot me wrote: »

Omg, has everyone here got a kick ass deadlift or is mine just sh1t lol :P

you're taller and younger than me so i hate you

cardio,shoot me

haha, thats a pretty lame reason to hate someone :P

Killme00

cardio,shoot me wrote: »

haha, thats a pretty lame reason to hate someone :P

dont hate the playa, hate the game

also how the f do you go so heavy on the ab pulldowns. I can only do 40kg.

Killme00

Sunday 17/05 Ballymun Public gym

5/3/1 Week 3 Day 2

Squat
60 * 12
117.5 * 5
132.5 * 3
150 * 5
80 * 12
70 * 12
60 * 12

Pullthrus 12 * 2
Side Bends 20kg * 12 * 5

Bench
Bar * 12
72.5 * 5
82.5 * 3
92.5 * 5

Dips * 8 * 3
Pendlay Rows * 12 * 3 (40,45,50)

Bench feels so much stronger, Squat was great..im sure i can go heavier.

cardio,shoot me

my most likely assesment is my killer abbs, watch out, theyl getchya.
But on a more serious note id say its the inaccuracy of the cable pulldowns, for one if it really was 95kg id be lifted off the ground.

Theres an accurate cable machine on the other side of the gym, but theres no where for me to lean against while pulling down.

Killme00

cardio,shoot me wrote: »

my most likely assesment is my killer abbs, watch out, theyl getchya.
But on a more serious note id say its the inaccuracy of the cable pulldowns, for one if it really was 95kg id be lifted off the ground.

Theres an accurate cable machine on the other side of the gym, but theres no where for me to lean against while pulling down.

What do you mean lean against? I do them in thin air with my back against nothing

cardio,shoot me

well i dont really lean as such, i stand with my back facing the cable height adjustment rail.like this

https://www.youtube.com/watch?v=gU4VKgU-DWk

Killme00

Monday 18/05 KO Martial Arts

1.5 hrs no gi BJJ

Turtle drills
5 1 min rounds on top breaking down
5 1 min rounds on bottom improving position
Armbaring the turtler
5 5 min rounds starting from Turtle

Killme00

Wed 20/05 KO Finglas

1.5 hrs Muay Thai

Lots of clinch work and then sparring. Walked on to a hard teep to the ribs again and then got caught with a lovely right bang on the money (gotta stop dropping that fcking left). Really enjoyed tonight.



Took today off work and carried 450 solids and 100 paving slabs around my house front to back. I still have 2 tonnes tonne of sand and 2 tonne of gravel to move on Saturday. Forgot how tiring manual labour can be but at least working in the rain reminded me to be greatful that i am a desk jockey. :pac:

Roper

Killme00 wrote: »

Took today off work and carried 450 solids and 100 paving slabs around my house front to back. I still have 2 tonnes tonne of sand and 2 tonne of gravel to move on Saturday. Forgot how tiring manual labour can be but at least working in the rain reminded me to be greatful that i am a desk jockey. :pac:

Every time I see someone raving about Strongman training, I just think it's mental that there's guys paying other guys so they can do manual labour. How very post modern.

So all you have to do is stick an ad in the Northside people tomorrow advertising a free strongman class, get a lend of a couple of barrows and some shovels and I bet you'll get ten lads looking for training to do all that for you.

Hail 2 Da Chimp

Killme00 wrote: »

Monday 11/04 KO Finglas

1.5hrs BJJ
sore head from getting triangled so much

I tried that "sit and prey" escape last night - it turns out you can still get choked from that position :pac:

Killme00 wrote: »

1.5 hours rolling starting from:

Good going man, sounds like some session.

Killme00

Thurs 21/05 KO Finglas

2.5 hrs Gi BJJ

1 hrs technical
-Shrimping away from side control to create the gap
-use the gap to get a knee in or to get back to your knees
-takedown partner, watch head position
Shrimping from side control is hard work especially when you have sore ribs

1.5 hrs rolling
We had to chose our favourite technique and not use it once for the entire class, mine is kimura so i could apply the kimura while rolling tonight. All in all it was 10 * 5 min rounds of hard rolling. I got tapped all over the place tonight, my head position is all wrong and i am getting crushed on bottom even by the lightest partner.

Killme00

Sunday 24/05 Ballymun Public gym

5/3/1 Week 4

Squat
60 * 5
80 * 5
90 * 5

Military Press
40 * 5
50 * 5
60 * 5

Bench
40 * 5
50 * 5
60 * 5

Deadlift
60 * 5
80 * 5
100 * 5

Did some guns and abs too as well as 8 lenghts of the pool.


Also cycled to the top of the hill of howth and back in the PM.

Killme00

Monday 25/05 KO Finglas

1.5 hrs nogi BJJ

Leglocks!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
- Ankle Lock
- Ankle lock to Toe hold
- Ankle lock to Toe hold to Knee bar
- Knee bar to toe hold
- Side mount Knee bar
- rolling Knee bar
- Knee bar from bottom

And to polish it off the Heek Hook, more to see what it feels like when applied so you know to tap early.

Good technical class

Roper

Killme00 wrote: »

Monday 25/05 KO Finglas

1.5 hrs nogi BJJ

Leglocks!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
- Ankle Lock
- Ankle lock to Toe hold
- Ankle lock to Toe hold to Knee bar
- Knee bar to toe hold
- Side mount Knee bar
- rolling Knee bar
- Knee bar from bottom

And to polish it off the Ankle crank, more to see what it feels like when applied so you know to tap early.

Good technical class

You mean the heel hook right?:)

Killme00

Yep thats what i meant. Heel hook and Ankle crank are the same in Mongolian. :pac:

Killme00

Thursday 28/05 KO Finglas

Pullups * 1,1,1,1,1
Band Pullaparts * 8 * 3
Band Asssited Pullups 5 * 3
Inverted Rows 8 * 5
Pressups 10 * 3

2.5 hrs Gi BJJ

1 hr technical
2 * 5 mins light rolling
Stack guard pass

1.5 hrs rolling 8 min rounds
In each round there was one banned technique and one goal technique. The opponent didnt know either of these techniques so it gave you the freedom to try some new techniques/positions while free rolling.

Rnd 1: Banned Rolling Goal Sweep
I had big Andy for this round and although he is very tough to sweep i did suceed a few times. I did roll him once though but immediately gave him back the position. He did tap me with a lovely armbar towrds the end.

Rnd 2: Banned Any choke Goal stack guard pass
Rnd 3: Banned Closed guard Goal Side choke (head and arm)
Rnd 4: Banned Side control Goal Kimura
Rnd 5: Banned Mount Goal cant remember for the life of me

Really good class tonight AND i can do a pullup!!!!!!!!