Corned Beef and Cabbage

Killme00

Friday: Diet was clean, had six beers when out for Dinner with friends. I love steak and women and beer, what a combination!

Saturday: Light manual labour, had some fun with a consaw...chewed the blade down to nothing because we didnt add water (schoolboy error). Diet was good.

Sunday: Thurles with the Dubs, Diet was fcking awful.

Three days with no training and i feel crap, tonight cant come quick enough.

Mellor

Nice log tom,
how are you finding the BBJ/Muay stuff?

I'd love to start proper BBJ, the training at this stage it consists of one of the lads going for an armbar when i'm hungover/asleep

Killme00

Mellor wrote: »

Nice log tom,
how are you finding the BBJ/Muay stuff?

I'd love to start proper BBJ, the training at this stage it consists of one of the lads going for an armbar when i'm hungover/asleep

Its awesome. If you want to start BJJ there are plenty of clubs on both sides of the city with classes on most night of the week so it can be pretty flexible when it comes to finding the time to do it. They all have Muay thai classes running too.

Dont confuse BJJ with BBJ though, ive heard BBJ's are quite expensive.

Killme00

Tues 28/07

Squat
60 * 10
100 * 8
130 * 6

Bench
60 * 10
80 * 8
90 * 3
100 * 1

Trap Bar DL
60 * 12
100 * 12
140 * 6

Treadmill 1.5 jog / 1.5 walk 20 mins total

Mellor

Killme00 wrote: »

Its awesome. If you want to start BJJ there are plenty of clubs on both sides of the city with classes on most night of the week so it can be pretty flexible when it comes to finding the time to do it. They all have Muay thai classes running too.

Dont confuse BJJ with BBJ though, ive heard BBJ's are quite expensive.

And there was me thinking you were spendin and hour and a half receiving a bigblowjob
I fail at hungover typing

I was supposed to start BJJ in tallaght, but ended up going travelling, now it looks like i'll be away from home for 1-3 years. So i've put it off till I get back. For now it's just gym work to get the fitness up for when I do start

Killme00

Mellor wrote: »

I was supposed to start BJJ in tallaght, but ended up going travelling, now it looks like i'll be away from home for 1-3 years. So i've put it off till I get back. For now it's just gym work to get the fitness up for when I do start

Stop in Thailand and learn some Muay Thai and then stop in Brazil for for Jits. I long for the say they make me redundant so i can travel again.

Killme00

29/07 Muay Thai 1.5 hrs

Warmup:
Skipping 3 mins Sprint intervals
Shadowboxing
20 pressups, situps, squats
Skipping 3 mins Sprint intervals
20 pressups, situps, squats

Padwork:
7 stations * 2 mins each, 15 seconds rest

Technique:
Block Kick and Counter

Sparring:
5 * 3 mins

I feel good.

Killme00

30/07 BJJ 2.5 hrs

101:
20 minutes starting from standing, full guard, half guard. If you are on bottom the goal is to maintain or regain guard and sweep, if on top you have to pass.

Technique: Half Guard Pass - shoulder of justice or head under chin pressure and small little pops of leg out. Drilled against opponent at 50, 75 and 100%.

Rolling: Each round was effectively 11 mins but it was broken up into 5 mins just going for position, a 1 min break and then 5 mins going for subs. It was either six or seven rounds of awesomeness.

Killme00

01/08

Trying to sort out some shoulder problems

Band Pull aparts and dislocates 12 * 3 of each
Dumbell Shoulder Press 15 * 5 (12kgs)
Dumbell Lateral Raises 12 * 5 each side (4kgs!!!!)
Close Grip Bench 35kg * 15 * 3
Narrow Grip Pulldowns 48kg * 15 * 3
Military Press bar * 20 * 3

Treadmill
1 min walk / 2 min jog * 5
1 min walk / 3 min jog * 1
20mins total

My right shoulder is basically fcked, i cant raise my arm to shoulder level with palm down..so i am going to work really hard on increasing my shoulder strength over the next fews weeks, so as well as fixing the problem i will also be increasing the musculature aroubd the problem.

Treadmill was nice and easy with no pains.

Roper

Drop the lat raises, ask me about ITWs next time you're training.

Killme00

Roper wrote: »

Drop the lat raises, ask me about ITWs next time you're training.

I knew you'd shown me something, i totally forgot about them. Its YTW though isnt it?

Roper

Killme00 wrote: »

I knew you'd shown me something, i totally forgot about them. Its YTW though isnt it?

Yes it is, but try reaching the caps button and the Y with a baby in one hand and a cast on the other. I took what I could get.

Killme00

05/08 1.5hrs Muay Thai

3 * 3min skipping

5 * 3 Min padwork: All kicking

5 * 3 mins sparring

My hips were so fcking tired from all the kicking.

Hail 2 Da Chimp

Killme00 wrote: »

I knew you'd shown me something, i totally forgot about them. Its YTW though isnt it?

https://www.youtube.com/watch?v=xCp-YynBEvE

Is this what ye guys are talking about?

Killme00

Yep thats it. Anytime i do the slightest bit of shoulder work they get huge but never really fix the problem in my shoulder so this time i am determined to fix them. I cant even do a pressup at the moment.

Hail 2 Da Chimp

Might be worth looking into doing some face pulls as well, I'm sure Roper will know a lot more about this, but they've helped me with my shoulder work.

Killme00

06/08 2.5 hrs BJJ

101: Escape from mount
5 * 2 min rounds (1min bottom escaping, 1min top trapping)
Shrimping drill from under opponent
Shrimping drill from wall to cage
Shrimping escape vs resisiting opponent
Reclaiming half guard

Rolling: Small class tonight for rolling so we did some adhoc rounds of about 20 mins per round.
Drilled armbar from guard a little too.

Good class, my last for a week because i am off to the Canaries for a week.

Killme00

The BJJ area at Informed Performance. I personally stress tested the cage wall with my body.

Killme00

17/08 No Gi BJJ

- Back Control basic position, controlling hips and upper body.
- drill 2 mins controlling from back
- drill 2 mins escaping back control
- rear naked choke
- finishes vs resisting opponent
- switching to side choke

Rolling 3 * 10 mins

Havent trained in over a week, feeling it today

Killme00

18/08 MMA 101

- Double leg takedown (change levels, break the laces)
- avoiding the gullotine
- finishing past the guard

Killme00

19/08 Testing prior to programming

Bodyweight 115kg
Warmup
Bench 100 (60*12,80*3,90*1,100*1)
Pullups 1
Pressups 29
Inverted Rows 22
Trap Bar DL 220 (60*8,100*8,120*1,140*1,180*1,200*1,220*1)

Happy with the pullup, so close to getting 2. Really disappointed with the pressups and I rows but it gives me a starting point for the next few months.

Killme00

19/07 Muay Thai

101:
2 * 3 mins shadowboxing
-Left hook to body
-Right hook to body
-Uppercut
-Body Kick

201:
3*3 mins skipping
5*3 mins padwork
4*3 mins sparring

TommyKnocker

Hi All

Here is a post I found about YTML while I was looking around for some shoulder exercises to help warm up with, as I suffer with nagging RC pain on the right side.

http://nicktumminello.com/2009/07/a-new-and-improved-ytwl/


Best Regards,

M

Killme00

20/08 Conditioning C1

Warmup: Mobility and Stability

Prowler Push: 15mins 60kg, 15 metres each way = 1 rep
I got the required 10 reps but came pretty close to puking.

Workblock 1: 15 mins
- 5 Squats 50kg
- 5 Bench 50kg
- 5 DB Rows 25ks each arm
Completed 8 reps, simply couldnt go any faster

Prowler Push: 10mins 60kg
9 reps but this was indoors and easier than the first time

Workblock 2: 15 mins
- 5 single leg squats each leg
- 5 Push Press 40kg
- 5 Inverted Rows (feet on floor)
Completed 10 reps

Static Stretch

I was watching people doing the prowler push for the last few days and thinking to myself, "thats looks easy, why are they struggling", well now i know. Tough session but exactly what i need. I'm going to be sore for Jits tonight though.

Killme00

20/08 BJJ

101: RNC
- finishing in the Gi
- controlling opponent
- switching for armbar

201: Rolling
4min then 7min rounds * 5 (55mins rolling)

Killme00

22/08 Team Conditioning C2

Warmup: Mobility and Stability

Prowler Push: 15mins 40kg, 15 metres down and back = 1 rep
Ten reps per team member, we completed this 35 seconds faster than the other team.

Workblock 1: 15 mins
- 3 Trap Bar Deadlift 75kg
- 3 Pullups (mine were assisted by a band)
- 10 pressups
We completed 40 reps in total although i only accounted for 11 of those..Robbie saved us by doing 16 and we beat the other team by 1 rep.

Prowler Push: 15mins 40kg
Ten reps per team member, we completed this alot slower than the other team (>2mins). When i say we here, i really mean i because i was very slow.

Workblock 2: 15 mins
- 5 stepups
- 5 DB shoulder press (each arm)
- 3 Barbell Rows 50kg
We completed 80 reps (i did 27).

Static Stretch

I hate the prowler, i hate the prowler, i hate the prowler, hate the prowler, i hate the prowler, i hate the prowler, i hate the prowler, i hate the prowler, hate the prowler, i hate the prowler,
I hate the prowler, i hate the prowler, i hate the prowler, hate the prowler, i hate the prowler, i hate the prowler, i hate the prowler, i hate the prowler, hate the prowler, i hate the prowler, i hate the prowler, i hate the prowler, i hate the prowler, hate the prowler, i hate the prowler.

I have never experienced exhaustion before like when i finish ten reps on that fcking contraption. Great session, really enjoyed it...being part of a team really pushes you that much harder.



What i wouldnt give for a nice smooth driveway like these pussies

PS: Fck you Barry, you are a bad mean hateful hurtful person

PPS: i feel great now

PPPS: Fck you too Jim Wendler

Roper

You love the prowler.

Watching the session today really sucked I wished I was training. On the other hand, I did feel a bit like a kid racing two toy cars, seeing which one was fastest.

I actually was very surprised, not that you guys won, but that you finished so strongly. I thought the smaller guys would start to reel you in.

Small photo of you http://informedperformance.com/barry/2009/08/ode-to-a-prowler/

Killme00

Roper wrote: »

Small photo of you http://informedperformance.com/barry/2009/08/ode-to-a-prowler/

LOL , i was dying at this stage, and about two or three reps behind overall.

Killme00

24/08 Strength S1

Warmup: Mobility and Stability

Trap Bar Deadlfit
70*8
120*8
140*5
150*5
160*5
170*5
180*5

Glute Ham Raise
3*8

Med Ball Slams
3*20

Alternate Arm Incline DB Press
2*8*10kg
1*5*15kg
2*5*17.5kg
2*5*20kg

Unsupported Rows
5*8*20kg

Plank
30secs centre, 30secs left, 30secs right *3

DB Preacher Curls
3*10*10kg


BJJ No Gi

Rolling 10min rounds * 3
Rolling 5min rounds * 3

Half guard techniques:
-Underhook -create space and take the back
-Underhook, prevent cross face by going close to groin and sweep by taking toes or rocking chair if resisted
-Underhook -create space, trap leg by stepping accross, slip out legs and move hips to regain guard
-Overhhook -create space, triangle

Tired tonight, strength session took longer than i expected and i missed the first 30mins of the jits class. Anyway i feel good and am looking forward to conditioing tomorrow follwed by MMA.

Killme00

25/08 Conditioning C1

Warmup: Mobility and Stability

Prowler Push: 10mins 40kg, 15 metres each way = 1 rep
10 reps, reps nine and ten were tough but i got there.

Workblock 1: 15 mins
- 5 Squats 50kg
- 5 Bench 45kg
- 5 DB Rows 20ks each arm
Tried to go faster than last time but still only got 9 reps.

Prowler Push: 10mins 40kg
10 reps.

Workblock 2: 15 mins
- 5 single leg squats each leg
- 5 Push Press 45kg
- 5 Inverted Rows (feet on floor)
10 reps

Static Stretch

Feeling a bit tired today so i am skipping tonights MMA and im gona relax and hit Muay Thai hard tomorrow night.