Rob T's Training Log

Robert T

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

Robert T

19 January 2012

Was supposed to do a conditioning session but didn't get out of the
office until 11.30 so just done some foam rolling etc while cooking
dinner. Had the knee pain again the next day so beginning to think it may be the glute stretch that is causing it.

21 January 2012

Strength

Bench
40kg 3 x 8

Dropped down because the last time I done this I failed and the last
couple of reps

Inverted Rows

4 x 12
9+3

Squats

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

Last set was horrible quality. Didn't try move up in weight because hadn't done this workout in a couple of weeks and it'd been a long week.

22 January 2012

Chest had bad DOMS for Saturday.

DB Bench press
10kg DBs 2 x 12
16.9kg DBs 3 x 12
Will try move up again next week

Reverse Grip inverted Rows
4x10
6+4

Lunges
20kg plate 3 x 12

Robert T

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

Robert T

Tuesday 31 January 2012

Block 1, 3 rounds of:

5 push ups
KB row w/24kg KB x 10
KB Goblet squat w/32 kg x 5

Block 2

32kg KB swings - 75 swings - 5 x 15

Block 3

24kg KB swings - 30 seconds on/30 seconds off

20
21
19
18
18
17
17
16
Total of 146 swings in 8 mins

Block 4

Pushups x 3
Red band pull aparts x 10

10 rounds + 3 single pushups. For the last 3 push ups had to do them in singles but other than that they were all unbroken. Was supposed to have air squats in this block but started to get pain in my right knee during the KB swings so I left them out to be on the safe side. In total I got 48 pushups done in this session, pretty big improvement in the last two months.

Hanley

Class!!! The push ups are coming along well.

Robert T

Tuesday 2 February 2012

Block 1 Rows

500 metres with a minute rest between efforts

2.16
2.19.3
2.20.5
2.18.6
2.30.1

A total of 2591 metres

Block 2 21/15/9 of 10kg DB thrusters and sit ups

11.24 mins - very disappointed with that

Block 3 - Rows, again 500 metres with a minute rest between efforts

2.24.2
2.26.1
2.30.1
2.28.5
2.36.7

A total of 2597 metres

Robert T

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

Robert T

Monday 6 January 2012

BJJ with Nivaldo Oliveira

Found the warm up hard at the start, long time since I've done rolls etc.

Two drills.

First drill, butterfly sweep. Left leg is the butterfly hook, right foot is outside of his right knee. Left underhook and right overhook. Top guy posts arm, cup behind elbow and twist it into your ribs to get the overhook. Have the posting leg outside of his leg. When you land go to head and arm control (judo side control). Make sure to have good head control from the start.

Second drill, x-guard. When he posts out his leg to prevent the sweep, hook under his left leg (the posting leg) with your right arm. Bring it really high up into your neck. Take your left arm (which was an overhook) and stick into his left armpit to help elevate him. Go to x-guard. Grip his left pant with your hand hand. Grip his right arm with your left hand (his left arm will probably come to post on your knee to push it down) and sweep him over into knee on belly still controlling his right hand

Holding onto that right sleeve after you've completed the sweep prevents him from shrimping.

Found the 30 mins or so of rolling very tough. I didn't have to sit out any rolls which is good on my first night back rolling. Felt lost from guard even though we were starting from the butterfly position, didn't feel as bad on top when passing.

Total BJJ time in 2012 4.5 hours

Robert T

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

Robert T

Wednesday February 2012

1 hour private with Nivaldo going over closed guard passes.

Nil prefers to pass standing. To stand up from the closed guard, control both lapels with right arm and twist your wrist to prevent partner from breaking grip.

Grip pants at hip and twist your left elbow in. Twist weight onto left side and put right leg up. Then put weight on right arm and put left leg up. From here keep good posture and put both legs behind his ass. Move right leg back, put right arm on his left knee and push down with open hand. Once guard is broken then grip the pants and push knee to the mat. Then step back and circle around his legs. Use your grip on his pants to help control legs. Left arm and left knee connect to block his hips. Stretch far with your right arm to get arm under his head.

Second pass.

If partner gets a cross collar grip. Grip his sleeve with both arms and push away. Control his left arm with your left arm and close your elbow. Stand up with left arm first because he cannot protect that side now that you are gripping his sleeve. Again knees behind ass. Switch the arm which you are gripping his sleeve with. Step left leg back and push down on his right leg with your left hand. When his guard opens push your right leg through but keep your foot on his right leg trapping it to the mat. Make sure to have his sleeve pulled in tight to you and close the elbow. Drop your hip to the mat (similar to butt flop pass) and then let go of sleeve and grab right pants leg at the knee to control his hips. Then secure side control

1 hour of drilling that. Learnt a lot and dying to try those two out.

Total BJJ time in 2012 is 7 hours

Robert T

Two more attacks from x-guard

Once in x-guard overhook his ankle and grip your own lapel. Stetch him
out and sweep him. Twist left elbow in tight to ribs. Keep elbow on
the mat and turn.

If ankle lock doesn't work lift leg over to your other side, step up and
pass to side control.

My explanations aren't great, but feel like I got these better than some
of the other sweeps during the week.

Got stuck in mount for a very long time during rolling, was able to
defend submissions from there but found it very tough to escape.

Total BJJ time in 2012 8.5 hours

Didn't get out of work in time to train tonight. Will train again on Saturday

Robert T

Saturday 11 February 2012

Last day of Nil's camp, best week of training I've probably ever had

Today was taking the back from turtle and passing spider guard and going straight to the back if he turtles up from the pass.

2.5 hours of BJJ

Total BJJ time in 2012 11 hours

Robert T

Monday 13 February 2012

BJJ 1 hour of rolling.

5 minute rounds with 1 minute rest.

Didn't get too tired but hadn't a clue what to do most of the time. Fell like I've forgotten everything I knew previously. Keep landing in bottom half guard without a clue what to do from there, side control escapes are non-existent.

Oh well, it can only get better from here

Total BJJ in 2012 12 hours

Hanley

Robert T wrote: »

Monday 13 February 2012

BJJ 1 hour of rolling.

5 minute rounds with 1 minute rest.

Didn't get too tired but hadn't a clue what to do most of the time. Fell like I've forgotten everything I knew previously. Keep landing in bottom half guard without a clue what to do from there, side control escapes are non-existent.

Oh well, it can only get better from here

Total BJJ in 2012 12 hours

Looks like the bugs bitten again anyway...

Robert T

Tuesday 14 February 2012

Conditioning

Round 1 x 3

5 push ups
32kg KB row x 5
32kg KB Goblet Squat x 6

Round 2 KB Swings

3 x 20 w/32kg KB

154 swings in 8 mins w/24kg KB

Round 3 15 mins of

3 push ups
10 band pull aparts
10 air squats.

Don't know how many rounds I got in...

Felt good tonight. BJJ tomorrow night

Hanley

6 push ups on that first block no?

And twas 8 rounds on the last one!

Robert T

8 rounds? Sweet

Couldn't remember which was 6, the rows or the pushups.

So 42 push ups throughout the session.

Robert T

Wednesday 15 February 2012

About an hour of rolling.

Raging I'm only able to make the 8 o'clock class and not both the 7 and 8 but study leave begins in 5 weeks so that'll change then.

Total BJJ time in 2012 is 13 hours

Robert T

Sunday 19 February 2012

1 hour of drilling side control escapes with my father.

Total BJJ time in 2012 is 14 hours.

Work was busy last few days so didn't get anything done on Thursday or Saturday

Robert T

Tuesday 21 February 2012
Block 1:3 rounds of
8 push ups (this dropped down to 6,4)
8 rows e/s w/32kg KB
10 Goblet squats w/32kg KB

Block 2 Swings

32kg KB - 25 followed by 60'' rest
20 follwed by 45'' rest
15 followed by 30'' rest
10

24kg KB - sets of 18 w/ 30'' rest x 10 rounds

Block 3

8 rounds in 12.45

3 push ups
10 band pull aparts
10 air squats

Robert T

Wednesday 18 January 2012 - Daily total: 2428 kcals and 230 grams of
protein

Thursday 19 January 2012 - Daily total: 2624 kcals and 217 grams of
protein

Friday 20 January 2012 - 1725 kcals and 127 grams of protein + chinese
takeaway

Sunday 22 January 2012 - Daily total 1864 kcals and 146 grams of protein

Monday 23 January 2012 - Daily total: 2503 kcals and 210 grams of
protein

Tuesday 24 January 2012 - Daily total: 2692 and 235 grams of protein

Wednesday 25 January 2012 - Daily total: 2503 kcals and 210 grams of
protein

Thursday 26 January 2012 - Daily total: 2116 kcals and 157 grams of
protein

Friday 27 January 2012 - Daily total: 1530 kcals and 107 grams of
protein and pizza

Saturday 28 January 2012 - Daily total: 1120 kcals and 112 grams of
protein

Sunday 29 January 2012 - Daily total: 1706 kcals and 165 grams of
protein

Monday 30 January 2012 - Daily total: 2081 kcals and 157 protein

Tuesday 31 January 2012 - Daily total: 2305 kcals and 182 protein

Wednesday 1 February 2012 - Daily total: 2563 kcals and 250 grams of
protein

Thursday 2 February 2012 - Daily total: 2472 kcals and 217 grams of
protein

Friday 3 February 2012 - Daily total: 2433 kcals and 250 grams of
protein

Saturday 4 February 2012 - Daily total: 2351 and 203 grams of protein

Sunday 5 February 2012 - Daily total: 1821 kcals and 180 grams of
protein

Monday 6 February 2012 - Daily total: 2211 kcals and 157 grams of
protein

Tuesday 7 February 2012 - Daily total: 1627 kcals and 104 grams of
protein

Wednesday 8 February 2012 - Daily total: 1611 kcals and 163 grams of
protein

Thursday 9 February 2012 - Daily total: 1622 kcals and 124 grams of
protein

Friday 10 February 2012 - Daily total: 1457 kcals and 124 grams of
protein

Saturday 11 February 2012 - Daily total: 1506 kcals and 140 grams of
protein

Sunday 12 February 2012 - Daily Total: 1414 kcals and 112 grams of
protein

Monday 13 February 2012 - Daily total: 2014 kcals and 149 grams of
protein

Tuesday 14 February 2012 - Daily total: 1819 kcals and 177 grams of
protein

Wednesday 15 February 2012 - Daily total: 2155 kcals and 195 grams of
protein

Thursday 16 February 2012 - Daily total: 1409 kcals and 80 grams of
protein. Went out for a meal so don't know the totals

Friday 17 February 2012 - Daily total: 1196 and 80 grams of protein.
Went out for a meal again so don't know complete totals

Saturday 18 February 2012 - Daily total: 657 kcals, 70 grams of protein
and a club sandwich

Sunday 19 February 2012 - Daily total: 1821 kcals and 182 grams of
protein

Monday 20 February 2012 - Daily total: 2065 kcals and 175 grams of
protein

Tuesday 21 February 2012 - Daily total: 2436 kcals and 202 grams of
protein

Wednesday 22 February 2012 - Daily total: 1497 kcals and 107 grams of
protein. Also had a pizza. Very long day in work meant I had to get
one delivered to work.

Robert T

Thursday 23 February 2012

30'' on 30'' rest on rower for 10 rounds

133 metres
117
122
116
115
115
106
114
111
111

Block 2
Thrusters w/10kg DBs x 10
Burpees x 10

5 rounds in 13.34

This was the hardest block I've ever done.

Block 3

Rowing block again

120
115
110
117
108
105
107
102
103
106

Hanley

Robert T wrote: »

Thursday 23 February 2012


Block 2
Thrusters w/10kg DBs x 10
Burpees x 10

5 rounds in 13.34

This was the hardest block I've ever done.

Hah... sorry. I didn't want to warn you in advance how badly that'd suck. Sometimes ignorance is bliss

Robert T

Yea, I'd much prefer not knowing. Already dreading doing that again next week.

Hanley

Robert T wrote: »

Yea, I'd much prefer not knowing. Already dreading doing that again next week.

Could be worse - first workout today in the CrossFit Open was as many burpees as possible in 7 minutes. Dudes were getting up into the 130s and 140s.

Now THERE'S a truly miserable workout.

Robert T

Sunday 26 February 2012

1 hour of BJJ drilling. Escapes from side contorl

15 hours of BJJ in 2012

Robert T

Tuesday 28 February 2012

Knee was sore so Hanley changed up the routine a bit.

Block 1
3 rounds of
7 push ups
12 KB Rows (supported) w/24kg KB
One legged RDL x 10

Block 2
10 rounds of
15 x KB swings w/24kg KB
1 push up with red band

Block 3
8 rounds of:
3 push ups
5 band rows w/red band
5 reverse lunges

hamstrings are feeling it already!

Got a new warm up also

Robert T

Long time no log.

10 March 2012 - Strength block and 1 hour of BJJ drilling
11 March 2012 - Strength block and 1 hour of BJJ drilling
17 March 2012 - An hour of foam rolling, lacrosse work and mobility stuff
18 March 2012 - An hour of foam rolling, lacrosse ball work and mobility stuff

Total BJJ hours in 2012 - 17

Robert T

20 March 2012

Last day to not train because of work for about 4 months, happy days.

1 hour of foam rolling, mobility work, lacrosse ball stuff.

Tomorrow - BJJ

Robert T

Wednesday 21 March 2012

A lot of foam rolling, lacrosse ball work and wall slides throughout the morning while studying at home.

3 hours of BJJ. Went out to Ribeiro BJJ. Hoping to make some classes out there while studying in UCD for the next 4 weeks instead of treking back across the city.

Worked on posturing up to escape a triangle and north/south choke set up from side control.

Tried MWod episode 2. Could only get into the first position and it was very tough.

Thursday 22 March 2012

2 hours of BJJ. Worked on two on one tie ups from butterfly guard. Straight arm bar and then omoplata from there.

BJJ in 2012 - 22 hours.