Your new Simian Overlord!

Saturday 9th - Tuesday 12/10/10

Rest Day:
Rest Day

Summary:
Had a family get together and a wedding this weekend...

Thursday 14/10/10

Rest Day:
Rest Day.

Summary:
Mental week so far, had to take a rest day...

Saturday 16/10/10

Mics:
Light warm up.
Run - 15 mins easy pace.

Hip mobility circuit:
Bird dogs.
Fire hydrants.
Fire hydrants - rotating clockwise.
Fire hydrants - rotating counter-clockwise.
Etc.

Shoulder mobility with bands:
Pull apart's.
Dislocators.
Front raises.
Lateral raises.
Etc.

Summary:
Very light session, legs were in bits with Fridays deadlifting, would have liked to go for a longer run but there was no way, I was cramping like mad.

Monday 18/10/10

Strength:
Warm up:
C2 Rower: 3 mins.
Stretched out.

Squat:
60Kg x 5
70Kg x 5
85Kg x 5
95Kg x 5
95Kg x 5 - Not sure if all these broke parallel.
95Kg x 5

Dumb bell press:
22.5Kg x 10
27.5Kg x 10
27.5Kg x 10
27.5Kg x 10

1 arm rows:
30Kg x 10 - External rotations 4Kg x 10
30Kg x 10 - External rotations 4Kg x 5
30Kg x 8

Weighted situps:
10Kg x 15
10Kg x 15
10Kg x 15

Squat:
60Kg x 10 - Concentrating on form & depth.

Summary:
Found the squats very tough, had a hard time getting my legs warmed up. Had a few dodgy ones on the second set but 1st and 3rd sets depth was OK.
Happy with the dumbbell press, on to the 30Kg bells again next week.

Wednesday 20/10/10

Conditioning:
Stretched out.

5 Mins C2 rower, L7.
5 x rounds of Cindy.

5 Mins Treadmill, 12Kph.
3 x rounds of:
60Kg Deadlift x 10
20 x Crunches
10Kg bells - over head press

5 mins Cross trainer.
5 x rounds of Cindy.

39 Mins altogether.

Modified Cindy:
5 x inverted rows.
10 x push ups.
15 x BW squats.

Hip mobility circuit:

Summary:
Felt grand doing this, very stiff / sore after last nights session.

Saturday 23/10/10

Strength:
Warm up:
C2 Rower: 3 mins.
Stretched out.

Deadlift:
60Kg x 5
70Kg x 5
85Kg x 5
95Kg x 5
110Kg x 5
110Kg x 5
110Kg x 5
120Kg x 1

Military press:
EZ-Bar + 10Kg x 10
EZ-Bar + 10Kg x 10
EZ-Bar + 10Kg x 10

Bicep Curl:
EZ-Bar + 10Kg x 10
EZ-Bar + 10Kg x 10
EZ-Bar + 10Kg x 10

Leg extension - per leg:
30Kg x 10
45Kg x 10
40Kg x 10

Side raises:
4Kg x 5
3Kg x 10
3Kg x 5

Summary:
Found the first set of Deadlift VERY heavy, but the 120Kg was a piece of cake...
Military press with the Ez-Bar was great, felt really smooth on my shoulders, think I got the right balance between reps & weight.
Side raises, not so great - as my shoulder was clicking a fair bit, so knocked it on the head.
Also - no DOM's

Tuesday 26/10/10

MMA - MT:
Warm up:
Shadow boxing.
Touch sparring.
Good stretch out.

Techniques:
Thai Clinch

Clinch sparring.

Thai Pads 4 x 3mins:
No set techniques.

Sparring 3 x 3 min rounds: Full Thai.

Summary:
Very tough session, why isn't my cardio improving..? Oh ya, cuz I eat too much crap :pac:

Thursday 28/10/10

MMA - BJJ:
Warm up:
Good stretch out.

Open guard pass:
Under hooking left leg, pushing down on right leg, stepping across with left leg -> side control.
Under hooking left leg, pushing down on right leg, stepping across with left leg -> Opponent tries to hip escape -> Kneebar.

3 mins passing open guard.
3 mins keeping open guard.

Side control - scarf hold:
clasping hands, bringing hips together -> bridge and roll opponent to side control.

3 mins passing side control.
3 mins keeping side control.

Half mount:
Turning away, spinning into knee bar. -> keeping weight on hips so opponent doesn't take your back.

Achilles lock:
Push away foot from chest, pushing knee through legs, grab head & take mount.
Achilles lock -> opponent escapes, lock other leg.

2 x 5 mins rolling, from standing with light strikes.

Summary:
Tough session again, haven't really been grappling in a while so I'm pretty rusty... Also - straight from work to training, only a bowl of cereal and a cup of coffee for dinner!
1st round grappling, got man handled.
2nd round I secured a nice armbar from guard.

Saturday 30/10/10

MMA - BJJ:
Warm up:
Mobility circuit.
Good stretch out.

3 x rounds of:
Passing open guard.
defending from open guard.

1 x 5 min round of grappling.

Good stretch out.

Summary:
Nice light session, concentrating on passing the open guard.

Monday 1/11/10

MMA - BJJ:
Warm up:
Rolling, aligator walk, lunges etc.
Good stretch out.

Guard:
Armbar drill.
Armbar sweep.

2 x rounds of:
Passing open guard.
Defending from open guard.

1 x round of:
GNP from inside guard.
Defending GNP from guard.

Guard:
Guillotine.
Guilotine -> sweep, to north south choke.

4 x 3or2 min round of grappling/ with takedowns and light striking.

Summary:
Fast and furious sparring at the end, was great craic - shark tank work and thankfully I wasn't in the shark tank

Saturday 6/11/10

MMA - BJJ:
3:30 min course with a big name Brazilian BJJ coach, great course. All training done with the Gi (Judo suit) majority of stuff is compatible with no Gi.

Guard:
Working on some standard techniques with a few changes to help perfect the technique.
Armbar - Trap arms, foot on hip, change legs to prevent opponent standing. pointing toes to floor.
Armbar -> Omoplata, legs straight, keeping elbow & shoulder on floor, attack elbow & shoulder.
Armbar -> omoplata -> Triangle. Grabbing shin, pointing toes.
Triangle -> opponent defends, extend hips, push elbow across, finish.
Triangle -> opponent defends by grabbing his hands around your waist, walking backwards to put pressure on his neck, break his lock and finish him.

Side control:
Knee on hip, extend leg near head, keeping hip low. Arm under head, grabing shoulder, pressing on neck with shoulder. Grabbing bicep with other arm, elbow on hip.
Opponent tries to get underhook:
Americana, arm under shoulder, walking around to his head to keep pressure on his upper body.
Opponent straightens arm, straight elbow lock. Arm under elbow, as opposed to shoulder.
Opponent moves arm under neck, turning upper body, scooping arm, paintbrush.
Opponent grabs behind neck, secure arm by grabbing shoulder, push head and step over head, armbar. putting foot under shoulder to tighten lock.
Opponent tries to spin out, goes for under hook with opposite arm, change grip to around his neck, slide opposite arm back and north south choke. Keeping elbow in during transition & choke.
Opponent hooks your knee -> knee lock, possibly illegal, show mainly so when you get trapped on the bottom you don't make that mistake.

North south:
Opponent grabs both hands around your waist to stop any sub attempts.
Put knee beside his head, turn body to break his grip, keeping weight on his arm & chest, spin to side control, head & arm choke.

3 x 5 min grappling.

Summary:
That probably reads like gibberish to anyone reading this but it makes sense in my head!
Great course, I was really impressed and managed to tighten up a few techniques.
The grappling was great, I pulled off 2/3 subs, only got subbed once but by a complete noob - D'oh! Got choked 1 min from the finish, was too tired and my hands were in bits from training with the Gi, so I couldn't defend.

All in all a good day.

Tuesday 10/11/10

MMA:
Warm up:
Touch sparring.
Foot work.

3 x rounds of light grappling w/ strikes.

5 x rounds of sparring, full thai w/ takedowns GNP & subs.

Some technical work, passing side control, setting up subs from side control, etc...

Summary:
More shark tank work, really finding my conditioning suffering as I'm missing a lot of training... Work should be easing up now so I'll have a lot more time to spend in the gym.

Thursday 11/11/10

MMA:
Warm up:
Running sprinting, rolling, etc.

Butterfly guard:
Sweep.

Closed guard:
Standing up and sliding knee inside, to open guard.
Standing up, opponent hooks leg, push on their thigh with your knee to open guard and pass to side control.
Open guard:
R hand on hip, L hand on knee, hop back and circle round to the left to pass guard - knee tight to their hip and under hook head.

Technical work, light rolling, escapes, finishing from various positions.

Summary:
More of a technical class, no real set techniques.

Monday 15/11/10

MMA - BJJ:
Warm up:
Rolling, aligator walk, lunges etc.
Good stretch out.

Open guard:
R hand on hip L hand on knee -> hop back, R knee blocks their hip.
Opponent pushes your head away -> continue moving around to north south position -> trapping their left arm, hand on their hip.
Opponent scoots hips -> push down on top leg, step across trapping both their legs -> moving to other side control.

3 mins - passing open guard
3 mins - keeping open guard.

Side control:
Opponent pushes up on your neck - > switching legs, switch back.
Opponent grabs both hands around your head -> moving to north south -> trap arm, other hand on floor by their hips, keeping weight on their shoulder.

3 mins - passing open guard
3 mins - keeping open guard.

3 x 3 mins grappling

Summary:
Good session, technical work that I needed to go over.

* MEGA RESURRECTION *

Wednesday 22/12/10

Strength:
3 mins rowing machine.
Dynamic stretch.

Squat:
60 Kg x 5 warm up.
70Kg x 5
80Kg x 5
90Kg x 5
80Kg x 5
80Kg x 5

Dumb bell press:
30Kg x 5
35Kg x 3
30Kg x 5

1 arm row:
30Kg x 10
30Kg x 10
30Kg x 10

Summary:
Basically what I did last week...