Rob T's Training Log

Liam Henners257 wrote: »

I did the work block with the get ups the last day for the fist time.
Such an a$$ kicker. I thought id get 8 rounds minimum and only got 5.
have you watched some vids on youtube on how to do them or how are you doing them?

Yea I hate them, they really take the wind out of me and are pretty technical too.

I've just been doing them the way Barry showed me in IP, think it's same way as Steve Cotter does them. Seen a video of Cotter instructing on how to do them on youtube, can't access youtube in work to give you a link.

Will Heffernan wrote: »

Bad.

You shouldn't be allowing your diet to interfere with your training...get it sorted.

Have been trying to snack on nuts and fruit more during the day between meals to keep the kcal intake up. Seem to have more energy but ended up working 70 hours over last 5 days so haven't had a chance to do any conditioning training.

Saturday 2 July 2011

Went back to do some grappling training, first time in about 10 weeks I'd say. 1.5 hours of wrestling. Focus on head positioning when up against the cage defending/going for the takedown.

Didn't feel as out of breath as I expected.

21 July 2011

Robert Drysdale seminar

3.5 hours of technique, Q&A and rolling.

Phenomenal session. Really took a lot away from it especially importance of underhook when passing the half guard.

Lots of stuff covered - half guard sweeps, defence/offence from turtle, finishing a brabo, prevent getting passed.

Got to roll with Drysdale aswell which was pretty sweet!

Barry.Oglesby wrote: »

Nice to see you there Rob and good to roll with you. Hopefully the job settles down and you can get a few more sessions in!

Thanks Barry, planning to give training more priority for next few weeks so hopefully will be making at least one BJJ session a week.

Wednesday 14 December 2011

Going to keep track of my kcal and protein intake here also.

Meal 1: Porridge - 85 grams (dry) (329 kcal and 62 grams of carbs)
Protein shake - 2 scoops of myprotein (200kcal and 40 grams of protein) and 300ml of lowfat milk (141 kcals and 10 grams of protein)

Meal 2: Chicken - 150 grams (cooked) (174 kcal and 33 grams of protein)
Salad - comprised of white cabbage, sugar snap peas and spring onions haven't calculated yet, didn't see the need as it's composed of green veg and probably negligable calorie values
Salad dressing - haven't calculated the value yet. Made up of chili, nutmeg, garlic, soy sauce, olive oil, peanut butter
Nuts - 100grams mixture of hazel nuts, almonds, sunflower seeds, cashew nuts (625 calories, 21 grams of protein and 56 grams of fat)

Meal 3: Protein Shake - 2 scoops of myprotein (200kcal and 40 grams of protein) and 300ml of lowfat milk (141 kcals and 10 grams of protein)

Meal 4: Transform bar - (264 kcal, protein 5 grams, fat 22 grams)

Meal 5: Steak and potatoes - 300grams of Sirloin Steak (407kcal, 70protein, 13 grams of fat) and 300 grams potatoes (222kcals and 48 grams of carbs)

Totals for the day were about 2700 kcals and 229 grams of protein, 110grams of carbs and 91 grams of fat.

Last night - A few rounds of the mobility and stability warm up and about 15 minutes working on the foam roller and lacrosse ball. Felt great afterwards.

Conditioning tonight.

Saturday 18 December 2011

Strength

Bench

40kg x 10 x 2
40kg x 8, started to fail on the last rep

Inverted Rows
12x4
6+6

Squats
Bar x 12
20kg x 12
35kg x 5
40kg x 5
50kg x 5
60kg x 5 x 2
Finding the strain on my shoulders when I'm holding the bar the worst part of these.

Side Planks

40 seconds
35 seconds
30 seconds
Found these harder than last week

Seated DB Press
10kg DBs x 10 x 2
10kg DBs x x 1, Failed on the 8th rep, probably overestimated the weight for these

Reverse Grip Inverted Rows
12x 3
7+5
6+6

Single Leg DL
10kg DB x 12 x 3 - Found these easy at the time but now an hour later and my hamstrings are tight as hell

Plank with a punch

32 seconds
25 seconds
20 seconds
Found these ridiculously tough

Was a hectic day with Christmas shopping so happy with how the session went. Will log my diet for the last two days tomorrow.

Sunday 18 December 2011

Strength

DB Bench
10kg DBs x 12 x 2
13.4kg DBS x12 x 3 - found the last set tough but will move up next time.

Reverse Grip Rows
5 x10, adjusted the bar to make these a bit easier because couldn't get the 10 on the first set, really feeling these on my forearms and biceps

Lunge 10kg plate 3 x15, started with a 20kg but it was too heavy

Plank with a punch
26seconds
15 seconds
20 seconds
These are very tough, rested a bit more between set 2 and 3.

Really enjoyed this session, got it done in about 55 mins, including the warm up.

Diet Sunday 18 December 2011

Meal 1: Porridge (329 kcals) and smoothie which includes a Kiwi, half a banana, some frozen fruit, tablespoon of flaxseeds and some yoghurt (still need to calculate the calories in this, will do it over weekend)

Meal 2: Protein Shake (341 kcals, 50 grams of protein)

Meal 3: 450grams of roast beef (720, 112 grams of protein), veg and potatoes (222 and 48 grams of carbs) - the roast beef protein figures seem a bit unrealistic

Meal 4: 2 large eggs (90 calories, 15 grams of protein)

Meal 5: Cheat meal - Pizza - about 1500 kcals according to the dominos guide

Wasn't that pushed about having the cheat meal but wasn't in the mood for cooking and I haven't cheated in a while and my girlfriend really wanted a pizza.

Obviously calorie intake is going to be in excess because of the pizza. Totals were 3200 kcals and 177 grams of protein

Monday 19 December 2011

Meal 1: Porridge (329 kcals) and protein (341 kcals, 50 grams of protein)

Meal 2: usual chicken salad (800 kcals, 54 grams of protein, 56 grams of fat)

Meal 3: Transform paleo bar (264 kcals, 5 grams of protein, 22 grams of fat) and protein shake (341 kcals, 50 grams of protein)

Meal 4: Steak and potatoes (629 kcals, 70 protein, 13 grams of fat and 48 carbs)

Didn't get to eat as much as I wanted yesterday because I was mental busy in work in literally didn't have five mins to make a fruit salad or anything. Totals for the day are 2704 kcals and 229 grams of protein. Kcals are a lot higher than I thought they'd be.

Friday 23 December 2011

was supposed to do this conditioning session on Thursday but didn't out of work until 11 so done if Friday after work.

usual warm up

500 metre row to warm up then 500 metre intervals with 2 mins rest between efforts.

2.09
2.30
2.34
2.44
2.56

For the first two sets I really felt like I was flying for the first 150-200 metres but then I just lost all my energy. The last three sets I was slow from the start but probably more consistent over those three sets for the 500 metres. My left knee was hurting a bit on the first couple of sets for some reason.

Second block

21-15-9
8kg DB Thrusters
Sit Ups

Took 10.58 mins. Found this really tough, had no energy after the rows and the first set felt like it took forever.

Thursday 29 December 2011

Was supposed to do this workout yesterday but life got in the way

Bench - Horrible

44.6kg x 8, x 7 got stuck under the bar for the 8th rep
40kg x 6 - failed again!

Inverted rows

3 x 12
8+4
6+6

Squats
Bar x 12
20kg x 12
40kg x 5
50kg x 5
55kg x 5
60kg x 5
64.6kg x 5

Side planks

40
34
40

Seated DB Press
10kg DBs 3 x 10

Reverse Grip Inverted Rows
12x4
10+2

Single leg DL
10kg DB 12 x 3
Felt easy while I was doing them but legs were like jelly afterwards

Plank with punch

32
25
15
These were horrible again

Whole session took 1 hour and 45, exhausted afterwards.

Diet

Haven't been keeping track of calories over the Christmas. Except for 3 days over the period I was eating the same foods as usual, for those 3 days it was a lot of chocolate and turkey. Will start keeping track again from tomorrow.

Sunday 1 January 2012

Plenty of thoracic work throughout the day, gave the band pull a parts a miss as I had some pain in my left shoulder and didn't want to aggravate it.

Same warm up as usual

DB Bench
10kg DBs 2 x 12
14.6kg DBs 3 x 12
Easy enough, will move up again next week

Reverse Grip inverted Rows
3x10
8+2
5+5
Lowered the bar a bit from last week, really felt it on the last set

Lunges
20kg plate 3 x 12

Planks with a punch
40 seconds
23 seconds
23 seconds

Went a lot faster than usual with this session, took about 45 minutes including the warm up.

Thursday 5 May 2012

14 hour day meant I was really only going through the motions tonight.

500 metre row
then 150 metre intervals with a minute rest between efforts
42.4
41.2
40.5
40.6
38.8
39.7
36.6
38.9
38.1
39.6

Second block
8 x 8kg DB Press
8 x Inverted rows (dropped this down a level from last workout)
8 x 8kg DB Lunges

6 rounds plus presses and lunges in 15 mins.

Now food and sleep!

Goals for the next year

50 pushups in a minute
35 inverted rows in a minute
10 pull ups
2 x bodyweight deadlift
1.5 x bodyweight squat

Run 5k in a decent time, I don't know what a decent time is but I'll find out at some stage and aim for that. Never ran more than a mile in my life. Not going to start working on this one until I get rid of shin splints etc but think it should be achievable if I start working on it later in the year once other goals are coming together.

Don't really know what my goal of bodyweight is but I'm somewhere around the 100kg mark at the minute at a high bodyfat percentage. I know I was around 92 kg at the start of last year so perhaps aim for 85kg or under. Not too worried about weight, not being a fatty is more of a priority and losing 15kg should help with that.

I'm also planning to get 200 hours of BJJ in this year. Might not seem like a lot to most but I only got about 15 hours in last year so 200 will be a huge improvement. Will be back in college for about 10 weeks of this year and also get some study leave for 4 weeks so hopefully over those 14 weeks I'll get in a huge chunk of the 200 hours. Other than that work-free time I'm hoping to get 2 hours in a week.

Tuesday 3 January 2012

Meal 1: Porridge (329 kcals) and 2 scoops of protein powder with 30
grams of spinach (292kcals and 53 grams of protein)
Meal 2: Salad and chicken (800kcals, 54 grams of protein and 56 grams of
fat)
Meal 3: Beef stew - (660kcals, 61 grams of protein)
Meal 4: Shake with spinach (292kcals, 53 grams of protein)
Meal 5: Steak and potatoes (629Kcals, 70 grams of protein, 13 grams of
fat)

Daily total : 3002 kcals and 291 grams of protein

Wednesday 4 January 2012

Meal 1: Porridge (329 kcals) and shake with 30 grams of spinach (292
kcals and 53 grams of protein)
Meal 2: Salad and chicken (800kcals, 54 grams of protein and 56 grams of
fat)
Meal 3: banana (118 kcals)
Meal 4: Steak and potatoes (629Kcals, 70 grams of protein, 13 grams of
fat)
Meal 5: Shake with spinach (292kcals, 53 grams of protein)

Daily total: 2460 kcals and 230 grams of protein

Thursday 5 January 2012

Meal 1: Porridge (329 kcals) and 2 scoops of protein powder with 30
grams of spinach (292kcals and 53 grams of protein)
Meal 2: Salad and chicken (800kcals, 54 grams of protein and 56 grams of
fat)
Meal 3: Beef Stew (660 kcals, 61 grams of protein)
Meal 4: Shake with spinach (292kcals, 53 grams of protein)
Meal 5: Steak and potatoes (629Kcals, 70 grams of protein, 13 grams of
fat)

Daily total: 3002 kcals and 291 grams of protein

Friday 6 January 2012

Meal 1: Porridge (329 kcals) and 2 scoops of protein powder with 30
grams of spinach (292kcals and 53 grams of protein)
Meal 2: Salad and chicken (800kcals, 54 grams of protein and 56 grams
of fat)
Meal 3: Steak and potatoes (629Kcals, 70 grams of protein, 13
grams of fat)
Meal 4: 300ml of low fat milk (141 kcals and 10 grams of protein)

Daily total: 2191 kcals and 187 grams of protein

Saturday 7 January 2012

Meal 1: Porridge and smoothie (blueberries, flax seed)
Meal 2: Chicken breast and potatoes
Meal 3: Shake with spinach (292kcals, 53 grams of protein)
Meal 4: Birthday Cake
Meal 5: Chinese take away

No point in totalling

Sunday 8 January 2012

Meal 1: Porridge and fruit smoothie (blueberries, flax seed)
Meal 2-5: Birthday cake
Meal 6: Roast beef (942 kcals and 112 grams of protein)

No point in totalling

Monday 9 January 2012

Meal 1: Porridge (329 kcals) and 2 scoops of protein powder with 30
grams of spinach (292kcals and 53 grams of protein)
Meal 2: Salad and chicken (800kcals, 54 grams of protein and 56 grams of
fat)
Meal 3: Banana (118 kcals)
Meal 4: Steak and potatoes (629Kcals, 70 grams of protein, 13 grams of
fat)
Meal 5: Celery and almond butter

Daily total : 2,168 and 177 grams of protein not including the almond
butter

Thursday 12 January 2012

Warm up as usual

3 push ups
16kg KB Row x 10 e/s
Double 12kg KB Front Squat x 15

Found it far easier to sit into the squat than I did on Tues night and I was sitting for 13 hours today.

16kg KB Swing x 15 on the minute mark for 12 minutes. Found this the easiest block I've done so far, think each set took about 25 seconds or so. Technique was much better than last few weeks have been

3 modified push ups
5 double KB Row 12kg
7 x 8kg Goblet Squat

9 rounds in 15 minutes. I didn't look at my watch until 8 rounds were gone and seen time was almost up. Could have gotten 10 if I wasn't pacing myself and expecting more time was left.

Very happy with this session.

CorkPT wrote: »

Keep up the good work

Thanks, I intend to

Tuesday 10 January 2012

Meal 1: Porridge (329 kcals) and 2 scoops of proetin powder with 30
grams of spinach (292kcals and 53 grams of protein)
Meal 2: Clementine (35 kcals)
Meal 3: Salad and chicken (800kcals, 54 grams of protein and 56 grams of
fat)
Meal 4: Clementine (35 kcals) and banana (118kcals)
Meal 5: small beef stew (220 kcals and 20 grams of protein)
Meal 6: 200 grams of Pork (482 kcals, 50 grams of protein and 28 grams
of fat) and potatoes (222 kcals)

Daily total: 2533 kcals 177 grams of protein

Wednesday 11 January 2012

Meal 1: Porridge (250 kcals) and 2 scoops of proetin powder with 30
grams of spinach (292kcals and 53 grams of protein)
Meal 2: Salad and chicken (800kcals, 54 grams of protein and 56 grams of
fat)
Meal 3: 2 Clementines (70 kcals)
Meal 4: Steak and potatoes (629Kcals, 70 grams of protein, 13 grams of
fat)

Daily total: 2041 kcals and 177 grams of protein

Thursday 12 January 2012

Meal 1: Porridge (250 kcals) and 2 scoops of protein powder with 30
grams of spinach (292kcals and 53 grams of protein) and heaped
tablespoon of flaxseeds.
Meal 2: Apple (95 kcals)
Meal 3: Salad and chicken (800kcals, 54 grams of protein and 56 grams of
fat)
Meal 4: 2 scoops of protein powder with 30 grams of spinach (292kcals
and 53 grams of protein) and flaxseed
Meal 5: Steak and potatoes (629Kcals, 70 grams of protein, 13 grams of
fat)

Daily total: 2358 kcals and 230 grams of protein

Friday 13 January 2012
Meal 1: Meal 1: Porridge (250 kcals) and 2 scoops of protein powder
(292kcals and 53 grams of protein) and heaped tablespoon of flaxseeds.
Meal 2: Salad and chicken (800kcals, 54 grams of protein and 56 grams of
fat)
Meal 3: 2 Clemintines (70 kcals), one apple (95 kcals)
Meal 4: 200 grams of Pork (482 kcals, 50 grams of protein and 28 grams
of fat) and potatoes (222 kcals)

Daily total: 2211 kcals and 157 grams of protein

Saturday 14 January 2012
Meal 1: Porridge (250 kcals) and 2 scoops of protein powder with 30
grams of spinach (292kcals and 53 grams of protein) and heaped
tablespoon of flaxseeds.
Meal 2: Club sandwich
Meal 3: Steak and potatoes (629Kcals, 70 grams of protein, 13 grams of
fat)

Sunday 15 January 2012
Meal 1: Porridge (250 kcals) and 2 scoops of protein powder with 30
grams of spinach (292kcals and 53 grams of protein) and heaped
tablespoon of flaxseeds.
Meal 2: Steak and potatoes (629Kcals, 35 grams of protein, 7 grams of
fat) Pub grub so don't know what value was
Meal 3: Breast of chicken and potatoes. Again it was pub grub

Both days I was unexpectedly in work so wasn't as prepared as I should
be hence the club sandwich etc.

Monday 16 January 2012
Meal 1: Porridge (250 kcals) and 2 scoops of protein powder with 30
grams of spinach (292kcals and 53 grams of protein) and heaped
tablespoon of flaxseeds.
Meal 2: Salad and chicken (800kcals, 54 grams of protein and 56 grams of
fat)
Meal 3: Clemintine (35 kcals), apple (95 kcals)
Meal 4: 200 grams of Pork (482 kcals, 50 grams of protein and 28 grams
of fat)
Meal 5: 2 scoops of protein powder (292kcals and 53 grams of protein)
and flaxseed

Daily total: 2246 kcals and 210 grams of protein

Tuesday 17 January 2012
Meal 1: Meal 1: Porridge (250 kcals) and 2 scoops of proetin powder with
30 grams of spinach (292kcals and 53 grams of protein) and heaped
tablespoon of flaxseeds.
Meal 2: Clementine (35 kcals)
Meal 3: Salad and chicken (800kcals, 54 grams of protein and 56 grams of
fat)
Meal 4: Steak and potatoes (629Kcals, 70 grams of protein, 13 grams of
fat)
Meal 5: 2 scoops of protein powder with 30 grams of spinach (292kcals
and 53 grams of protein) and heaped tablespoon of flaxseeds

Daily total: 2298 kcals and 230 grams of protein

Tuesday 24 January 2012

Warm up as usual

Block 1
4 push ups
8 rows e/s w/24kg KB
12 goblet squats w/24kg KB

3 rounds. Not too sure of the rep numbers for the above but think they
are right

Block 2 - Swings.
5 rounds of 10 swings w/32kg KB.
6 rounds of 20 swings w/24kg KB (30 seconds on, 30 seconds off)

Block 3 -
7 rounds in 15 minutes of:
4 modified push ups
8 rows e/s w/16kg KB
12 Air squats

Saturday 4 January 2012
Rafael Lovato seminar

First time doing BJJ since the Robert Drysdale seminar in August I think.

The whole seminar was based on passing the open guard. Rafael uses the smashing type pass which does be discussed a lot by Martin Aedma and jiujitsulaboratory.wordpress.com.

To enter the passing position, hook one leg with the web of your hand. Grab cloth at knee of the other leg. Feed the first leg between your legs and squat down very deep to prevent him from getting any power with that leg and to stop him from escaping that leg. This leg (my right leg) should be very high on his hips, up by his belt.

For all passes I was sitting on training partner’s right leg. My left elbow was outside his right knee and my right elbow was outside my right knee.

Side smash pass

Grip both lapels. When guy on bottom starts to give you resistance and push you away with right knee. With your left elbow smash his knees to the side.
Drop knee behind his butt, then drop other knee.

Pull out his left arm which is probably blocking your left knee. Pull it out by grabbing the sleeve or cupping the elbow. Then slide your left leg into the full mount. Make sure to slide and not step so as to keep your weight on him. Once in mount go straight for the “itsy-bitsy” spider to get the arm triangle.

Cross knee pass

If bottom guy resists your pushing of his knee by switching out his hips then go for the cross knee.

Right knee goes to the left side. Keep your grips on his lapels which will prevent him getting the underhook. Pull out his right arm with sleeve or cupping elbow. Push your bottom leg towards his butt to prevent him from creeping his leg back up to you.

When in side control, shift your weight and move him like a rolling pin. Then get a kimura grip on his top arm. If he goes to knees get your bottom leg in as a hook. Take the back. Roll him to other side, switch grips on lapel and go for bow and arrow choke.

Bottom guy goes for grips

Guy on bottom grips your right lapel with his right arm. Two hands on one and use your squat and high right leg to control his hips. Two hands on one and push his right hand down with your right hand and hold his hand there. Then continue with the side smash.

Butt flop pass

In the same starting position but don’t go for lapel grips. Hook under his head with left arm and throw your body to your left side swinging out his legs. If he grips your ankle with his hand, pull out his grip while dropping down.
When you land you should be far from his legs and shoulder should be applying a lot of pressure on his head.

Knee in the middle

Once you’ve passed and are in the side smash position, you can put your leg between his two flattened legs and use this and your crossface to stretch him out before going to mount

Submissions

When going for the mount/side control and he puts elbow across your chin to make a frame, push off his elbow with web of hand to get arm triangle. You can go to knee on belly with the arm triangle. If he doesn’t flatten out put goes to his side to stop pressure you can go for ezekial or use to take the back.

What if he gets a leg back in initially from the side smash position getting a half butterfly.

Then make sure to get near side underhook. Move back to centre to push his butterfly closer to the mat. Grapevine his other leg to prevent him from using it for power. Slide over butterfly into mount where you will have double underhooks.

Passing 50/50

Keep legs straight, break his foot grip, cross knee pass below his knee trapping his hand. Hold his hip to prevent movement. Walk in an arc to get side control

When you are on top, don’t panic. He is always in a more uncomfortable position than you so take your time.

Also when in mount, always be going for the submission, try to force him to defend the submission instead of defending/escaping the position.

Try and pass straight to mount, especially in no-gi where it is very difficult to hold side control. Passing straight to mount gives you 7 points, an almost insurmountable score at the higher levels.

Check out Jacare and Terere for the butt flop pass especially Terere v Roger in the 03 Mundials.

Always keep a training journal and take notes on what worked and what didn’t, then ask your coach why certain things aren’t working for you. Keep note of what you need to drill.

10,000 repititions. Drill for 10 minutes every night and over a number of months you’ll have your 10,000 reps in that one technique.

Q&A time

If you can’t sit on the leg – Then go for the leg drag pass.

If you’re shorter then the back is your end goal not the mount.

If you’ve longer limbs big toes pointing in is optimal in mount.

When going for smash pass if guy on bottom goes for two on one with your arm then go for the butt flop pass.

Great seminar learnt a lot and felt great to be back on the mats. Now for a week long seminar with Nivaldo Oliviera!

Total BJJ time in 2012 – 3 hours

Tuesday 7 February 2012

2 more x-guard sweeps.

Enter x-guard by having a cross collar grip and grip on his same side of pants at the knee so your right arm gripping his left lapel and your left arm gripping his right gi pants at the knee. Push pull him using hook to lift into x-guard. From x-guard get grip on his arm. Push his leg over your head, trapping his arm under his own leg helps prevent the triangle when you finish the sweep.

Missing a lot of the steps and wasn't getting it great last night either but really liked this sweep as it landed me in a smash pass position as opposed to side control. Before to land in that position as it's easier to prevent a scramble I feel.

Second sweep.

From butterfly drop your left leg straight to mat and bring knee behind his thigh and use this to elevate him into x-guard. From x-guard if you can't grip his arm his the hooked leg to elevate him and stand up and then trip him.

Rolling afterwards was less tiring as I was in a bigger group.

90 mins of BJJ

Total BJJ time in 2012 is 6 hours