The Road Forward (Training Log)

Discussion in 'Training Logs' started by Mangosteen, Feb 12, 2015.

  1. Mangosteen

    Mangosteen Hold strong not

    Bench press:
    20x3x5
    30x5
    40x5
    50x5
    55x8
    60x4
    60x6
    50x8
    Spotter helps waaay too much

    OHP:
    30x5
    40x5
    45x2

    One arm rows with tricep extension superset:
    20x4x10 with 10x4x10

    Pullover and curls for 50 reps each total.
     
    Last edited: Jun 8, 2015
  2. Mangosteen

    Mangosteen Hold strong not

    Went to gym with flatmate and this took ages so didnt get the volume i wanted.

    Back squats (varying positions, low and regular):
    40x5
    60x5
    80x3
    90x3
    90x3
    90x2

    Leg Press:
    single leg 40x15, 40x10
    double leg 40x25
    I really should be hitting 60 reps total

    Bulgarian split squat:
    bwx3x20 (10 each leg)

    Bridge/hip thrust:
    bwx10
    10x3x10

    Back extension (glute focus), roll out, calf raise super set:
    2x10
    1x15
    Again looking for 40 to 60 reps total
     
    Last edited: Jun 9, 2015
  3. Mangosteen

    Mangosteen Hold strong not

    definitely gonna go heavier on glute bridges, BSS and leg press next time. expecially if i dont get squat volume in.

    Today i took out the farmer handles for a short session:
    80x5 lengths double hand
    40x2 single hand
     
  4. Mangosteen

    Mangosteen Hold strong not

    Bench:
    20x15
    20x3x5
    30x5
    40x5
    50x5
    55x2x5
    55x3

    OHP:
    20x5
    40x5
    45x3
    40x3

    Back Row machine:
    60x5x10

    Lat Pull down:
    5x10

    Curls, tricep pushdowns and glute-back raise for 50 reps each.
     
  5. Mangosteen

    Mangosteen Hold strong not

    Back squat:
    40x5
    60x5
    70x5
    80x8 (failed 9 forward, need to stay up right)

    Deadlift:
    60x5
    80x5
    100x5
    100x5 strap
    120x2x1 strap
    100 x3 no strap
    Still getting used to powerlifting stlye. No weightlifting shoes on these.

    40 reps each of bss, glute bridges, back ext, calf raises.
     
  6. Mangosteen

    Mangosteen Hold strong not

    Yesterday:

    Bench press:
    20x5x5
    30x5
    40x5
    50x12

    Over head press:
    40x5
    45x3
    Was wobbling everywhere, no core strength

    Floor press:
    40x5
    45x5
    50x5
    55x2

    Shrugs for 70 reps total with 60, 80, 100 and 120 in varying orders
    sun salutions (weighted) too

    ez bar curl, barbell curl and tricep band pushdowns for 30 reps each
     
    Last edited: Jun 30, 2015
  7. Mangosteen

    Mangosteen Hold strong not

    Today
    Squat:
    60x5
    70x5
    80x5

    knees dont feel right, move on

    Sumo deadlift:
    60x5
    80x5
    100x3x1

    Strapped regular deadlift:
    100x3x6
    80x8

    Snatch grip deadlift:
    60x7

    some single leg extensions and back extensions
     
  8. Mangosteen

    Mangosteen Hold strong not

    Going to sambo tomorrow, negotiated a monthly membership.

    im nervous/scared to step on the mat again
     
  9. Mangosteen

    Mangosteen Hold strong not

    Did combat sambo class.

    started with warming up, some stand up stuff

    then a combo:
    jab, elbow, knee, headlock drop toss following it to the ground

    then some mouse sparring

    then:
    knee to inner thigh to send leg back, grab then leg and roll them forward, if that doesnt work and the step forward then sweep them back

    then some ground work, something similar to a candlestick throw.

    then rolling
     
  10. Mitch

    Mitch Lord Mitch of MAP Admin

    So jealous you have Sambo! Keep us updated on what the class is like :)

    Mitch
     
  11. Mangosteen

    Mangosteen Hold strong not

    its strange, it seems like the focus is on outcomes rather than intense focus of technique specifics. its about building a flowing offensive gameplay and a certainty mentality.

    saying that, all the throws were very simple to pull off so maybe its good coaching
     
  12. Mitch

    Mitch Lord Mitch of MAP Admin

    Constant forward pressure is a knockdown staple.

    I like the sounds of it, got a website link?

    Mitch
     
  13. Mangosteen

    Mangosteen Hold strong not

    There's literally no info on the website cos the club just started.
    http://ironforce.co.uk/

    On Wednesday I got poked in the eye and yesterday I found out I had an abrasion.
    So I talked to my coach and we're training easy

    Today we all had gis/kurtkas, so we did a session of throws.
    Did chasing foot sweeps with finishing options like ankle picks etc
    Did arm drag ankle picks (step through not round the back)
    Did variations on the hip toss (only thin I can do well from practicing with judo champ)
    Did this insanely awesome ballerina throw.

    Did some playing around with the throw variations and basically pulled off nothing. Need to work on attacking and stringing combos.

    Hung out with coach after. Super nice guy.
     
  14. Mangosteen

    Mangosteen Hold strong not

    Yesterday had a short session.

    Practicing entries for hip toss (enter close on the lapel grip)
    Entries for firemans/ankle pick (use sleeve and enter with foot between opponents)
    weird sambo armbar from knees, hold arm (pull) and lapel (push), step out on one leg, kick their leg out with the other, bridge and roll into them

    then some solo drills, footwork for sambo armbar, triangles with spins (remember to extend the hips), floor pommel horse, ukemi roll over shoulders (side roll)
     
  15. Mangosteen

    Mangosteen Hold strong not

    havent updated in a few days.

    did rolling etc. coach says my groundwork is good but i need to be more creative and dynamic.

    Been practicing loads of stand up:
    - Hip Toss
    - sambo outer leg reap
    - lateral outside leg sweep (works best when you circle)

    I pulled out all three fluidly in unresisted playing. My coach wants us to develop a fluid unthinking approach. i stopped thinking and strung stuff together much better.
     
  16. belltoller

    belltoller OffTopic MonstreOrdinaire Supporter

    One has to really trust their training in order to pull that off.
     
  17. Fish Of Doom

    Fish Of Doom Will : Mind : Motion Supporter

    sounds like the kind of grappling training i've mentioned to you i would have preferred, myself, no?

    methinks next eurotrip you'll have to take me there :p
     
  18. Mangosteen

    Mangosteen Hold strong not

    Yeah he seems intent on trying to get us to the autonomous stage as quickly as possible

    [​IMG]


    Sure! when you back?
    i havent learnt any groundwork yet here apart from leglock variations but the stand up is great?
     
  19. Mangosteen

    Mangosteen Hold strong not

    Combat sambo today.

    Surprise, I'm terrified of being hit!
    Did light MMA sparring, aiming for a takedown.

    Didnt get any take down I've learnt recently which is crap. I have no strategy. I really need to work on this.

    All I did was stuff takedowns which doesn't work forever. I got gassed pretty quick.

    My goal in every class is to pull off something we learnt that session.
    Today we did drop seoi nages and minor outer leg reap.

    I did pull off a uchi mata which was beautiful, just spiralled right under me.
     
  20. belltoller

    belltoller OffTopic MonstreOrdinaire Supporter

    Outside of suggestions to pull one's kit into the training facility (constant contact), is he showing you any techniques (aside from the redundant) that help one migrate from the associative to the autonomous stages?

    I'd think that gap to be quite large - the great separator between the mediocre and the virtuosic.
     

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