16/06/16 BJJ - No Gi 50 mins drills 15 mins sparring Worked triangles Dumbbell Swings 10lb 5, 10, 15, 20, 20, 15, 10, 5 Band pull aparts Mobility Drill 4
18/06/16 Morning Session ~1 mile walk Mobility Drill 1 Evening Session Snowboarding 2hr lift pass. 19/06/16 Morning Session ~1 mile walk Mobility Drill 2 Deadlift 1x5 26kg 1x5 32kg 1x3 39kg 1x5 48kg 1x3 55kg 1x3 61kg Pistols (partials) 5x7 Dumbbell Lunges 2x10lb 5x7 Deadbugs 1 arm, 1 leg version 5x7 Legs are dead at the moment!
20/06/16 Standing One-Arm Landmine Press 2x5 10kg 1x3 10kg 1x5 11kg 1x3 13kg 1x10 14kg Dumbbell Floor Press 2x15lb 5x10 Dumbbell Hammer Curl 2x15lb 3x10 3x7 Inverted Ring Row (not fully horizontal) 3x10 2x6
22/06/16 Limber 11 warm up Squat 10kg 1x5 13kg 1x5 16kg 1x3 20kg 1x5 22kg 1x3 25kg 1x5 1 Leg Deadlift 5x10 Barbell Glute Bridge 25kg 5x10 Deadbugs 5x7
23/06/16 BJJ - No Gi 50 mins drills 10 mins sparring Dumbbell Swings 15lb 10, 20, 30, 40, 20, 15, 10, 5 Mobility Drill 4
25/06/16 Morning Session ~1 mile walk Mobility Drill 1 Football Bar Bench Press 1x5 10kg 1x5 11kg 1x3 13kg 1x5 16kg 1x5 18kg 1x10 20kg Dumbbell Skullcrushers 15lbx2 5x10 Rear Delt Raise 10lb x2 3x10 2x7 1 Arm Dumbbell Row 30lb 2x10 3x5 Evening Cycle 30 mins on turbo trainer Band pull aparts 26/06/16 Morning Session ~1 mile walk Mobility Drill 2 Deadlift 1x5 28kg 1x5 32kg 1x3 38kg 1x5 45kg 1x5 52kg 1x5 59kg Pistols (partials) 5x8 Dumbbell Lunges 2x10lb 5x8 Deadbugs 1 arm, 1 leg version 5x8 Wimped out of my evening run because it was raining.
*nods in approval* Solid job. I'm going to be living and exercising vicariously through you and other MAPers the next few weeks whilst healing, if you don't mind. :hat:
Hope you enjoy our training! 27/06/16 Standing One-Arm Landmine Press 2x5 10kg 1x3 10kg 1x5 11kg 1x3 13kg 1x10 15kg Dumbbell Floor Press 2x20lb 3x10 2x5 Dumbbell Hammer Curl 2x20lb 5x5 3x7 Inverted Ring Row (not fully horizontal) 3x10 2x7 Suitcase Carry 30lb 2x30secs 28/06/16 BJJ - No Gi 50 mins drills 15 mins sparring Mobility Drill 3 Band pullaparts 29/06/16 Limber 11 warm up Squat 12kg 1x5 14kg 1x5 17kg 1x3 20kg 1x5 23kg 1x5 26kg 1x5 1 Leg Deadlift 10lb 3x10 2x5 Barbell Glute Bridge 40kg 2x10 3x5 Deadbugs 5x8 30/06/16 BJJ - No Gi 50 mins drills 10 mins sparring Dumbbell Swings 15lb 10, 20, 30, 40, 40, 30, 20, 10 Mobility Drill 4 02/07/16 Morning Session ~1 mile walk Mobility Drill 1 Football Bar Bench Press 1x5 10kg 1x5 12kg 1x3 14kg 1x3 17kg 1x3 19kg 1x7 22kg Dumbbell Skullcrushers 15lb x2 3x10 2x6 Rear Delt Raise 10lb x2 4x10 1x8 1 Arm Dumbbell Row 30lb 3x10 2x7 Evening Cycle 30 mins on turbo trainer
03/06/16 BJJ - No Gi 3hrs 30 mins Chris 'The Westside Strangler' Brennan Seminar Worked armbars, kimuras, and loads of guard passes Awesome fun. He moves so fluidly. Chris brought his sons with him - they were both great too. Then when I got home: Deadlift 1x5 28kg 1x5 34kg 1x3 41kg 1x3 48kg 1x3 55kg 1x3 62kg Pistols (partials) 5x9 Dumbbell Lunges 2x10lb 5x9 Deadbugs 1 arm, 1 leg version 5x9 Suitcase Carry 30lb 3x30secs Mobility Drill 2 I am not looking forward to tomorrow!
I ache now! Tomorrow will be horrible! Plus I have mat burn on my big toe! Time to get out the wound healing gel. I now plan to spend the evening eating ALL the food!
04/07/16 Standing One-Arm Landmine Press 2x5 10kg 1x3 10kg 1x3 12kg 1x3 14kg 1x12 15kg Dumbbell Floor Press 2x20lb 5x10 Dumbbell Hammer Curl 2x20lb 3x6 2x5 Inverted Ring Row (not fully horizontal) 3x10 2x8 1x pull up 1x chin up
09/07/16 Morning Session 1 mile walk Evening Session Mobility Drill 1 Squat 12kg 1x5 15kg 1x5 18kg 1x3 22kg 1x3 25kg 1x3 28kg 1x5 1 Leg Deadlift 5x10 Barbell Glute Bridge 40kg 5x10 Deadbugs 5x10 10/07/16 Mobility Drill 2 Football Bar Bench Press 1x5 10kg 1x5 12kg 1x3 14kg 1x5 18kg 1x3 20kg 1x6 23kg Rear Delt Raise 10lb x2 5x10 1 Arm Dumbbell Row 30lb 5x10 Dropped the Skullcrushers because I've been getting some elbow pain and don't want to make things worse.
14/07/16 Deadlift 1x5 28kg 1x5 34kg 1x3 41kg 1x5 52kg 1x3 59kg 1x3 65kg Pistols (partials) 5x5 Increased the depth of the squat Dumbbell Lunges 2x15lb 5x5 Deadbugs 2 leg version 5x5 1 arm, 1 leg version 5x5 Suitcase Carry 30lb 3x40secs
16/07/16 Morning Session 1 mile walk Mobility Drill 1 Standing One-Arm Landmine Press 2x5 10kg 1x3 10kg 1x5 13kg 1x3 15kg 1x11 16kg Overhead Press 1x3 20kg 1x1 25kg Dumbbell Floor Press 2x20lb 5x10 Inverted Ring Row (not fully horizontal) 5x10 Evening Session Snowboarding 2 hour pass at local snowdome. Snow quality was dreadful. Practised 180s and did some low kickers. 17/07/16 Morning Session 1 mile walk Mobility Drill 2 Squat 12kg 1x5 15kg 1x5 18kg 1x3 23kg 1x5 26kg 1x3 29kg 1x5 1 Leg Deadlift 15lb dumbbell 3x10 2x5 Barbell Glute Bridge 45kg 5x5 Deadbugs 5x5 - 2 leg version 5x5 - 1 arm, 1 leg version Suitcase Carries 30lb 3x40 secs Hand planned an evening cycle session but got distracted by cheesy films - Independence Day and Thor.
19/07/16 Football Bar Bench Press 1x5 11kg 1x5 12kg 1x3 14kg 1x5 17kg 1x5 20kg 1x8 22kg Rear Delt Raise 15lb x2 5x50 1 Arm Dumbbell Row 35lb 5x5
20/07/16 Deadlift 1x5 29kg 1x5 35kg 1x3 40kg 1x5 48kg 1x5 55kg 1x5 62kg Pistols (partials) 5x6 Increased the depth of the squat Dumbbell Lunges 2x15lb 5x6 Deadbugs 2 leg version 5x5 1 arm, 1 leg version 5x5 Suitcase Carry 35lb 2x30secs Tweaked my back. I think it might have been the lunges. I'll skip BJJ tonight (skipped Tuesday's session because it was far too hot), and see how my back is at the weekend. I don't want to make it worse as then I'll be out for 2-3 months rather than having to take it easy for the next week or so.