Chris's Training Log
Posted 04 November 2010 - 09:05 AM
Also, PB on muscle ups at 6 (after training session). Next goal is to get to 10
Posted 04 November 2010 - 09:42 PM
95x1 (accidentally had 2.5kg more on one side than the other, this was hard )
56.25x1(not even weight accidentally:P)
60x0 (failed at lockout)
Calf Raises 64kg
16kg KB one arm swings
21 x 2 (per arm)
16kg KB Turkish Getups
21 per arm (HARD!)
32kg KB Turkush Getup
Right arm 1
Left arm 0 (lost balance and just about dropped it on my head )
Full contact twists x50
One arm explosive push press x 20 (per arm)
Bodyweight this morning 78kg. Dropping back from 3000ish cals to about 2300-2400 for a week and a bit as I just changed my mind and want to compete in the 66-76kg class for BJJ next Saturday. Will be regular training plus a bit extra cardio next week.
Also, strangely my PB on SOHP was a clean and press. Other times I have taken it from the power rack and failed at 57.5kg.
Posted 07 November 2010 - 09:55 AM
Hang Clean superset with front squat
50kg x 5,5
60kg x 5,5 (x2)
Single leg pulse lunge
Box stepups (VMO)
15x3 (per leg)
16kg KB various stuff between sets. 10 reps, all single arm stuff.
Back and knee feeling good. Upper left bicep feeling very tight after the hang cleans, will take it easy tomorrow at training. Off to hit the foam roller
Posted 07 November 2010 - 10:08 AM
Posted 10 November 2010 - 06:24 AM
85x2 (last 2 were meant to be 5 but I think the fail on the 102.5 really took it out of me)
28kg BB complex (DL, hang clean, SOHP, squat)
10reps each x 3 sets
Tabata x 3 with 16kg KB swings, clean and press, snatch, 32kg KB rows, various other bodyweight stuff.
Ab wheel rollouts x10 x 3
Skipping x 10mins
Elliptical x 30mins
Posted 14 November 2010 - 03:21 PM
Tough draw Won my first on points. Then lost my second by fancy gi choke to the guy who ended up coming 2nd (of about 40). Then in no gi (which was about 4 hours later) I was a bit nervous and just felt like I had no strength for some reason. I ended up losing on points 4-2 but one of his takedowns was actually me pulling guard so I think that one should have been a draw. I didn't think that fella was that good but he went on to beat some very good people and ended up coming 3rd (also of about 40). Keep training hard and try not to get as nervous I guess.
Training this morning
then at the end
70x20 (pretty easy)
62.5 x 8 x4
One arm KB rows 32kg
One arm deadlift 60kg
5 per arm
And some vids I took for form check.
DL is 140kg. My previous PB is 145kg so close to max.
Squat is 107kg. PB is 113kg so also close to max. Could only get front shot sorry because of space issues.
I am thinking of including more explosive training to get better high intensity fitness for bjj.
Posted 16 November 2010 - 08:13 AM
Went to physio yesterday re left knee ACL and she said that the VMO activation stuff had definitely helped and that my left was about 80% as good as my right. Should continue with VMO activation exercises. Then looked at my overpronation of feet (flat foot) which is contributing additional stress on the knee. She said best to do exercise like toes up then try to spread them apart as far as possible instead of using arch support in shoes because a) mma is barefoot the muscles in the knee were responding well to the over pronation exercises.
Posted 17 November 2010 - 07:53 AM
85kg x 10 x 3
70kg x 8 x 3
38kg x 8 x 3 (too low)
100 x 8 x 2
20kg x 10 x 3
64kg x 25 x 3
Started PTC beginner program today. I reached PB's on bench and SOHP and will test squat and deadlift when I have a chance. After being told that I had issues with my left elbow in the squat, it seems that I am having trouble keeping the elbows in the correct position when I am using a low bar squat. If I have it high bar, it feels fine but it is harder to get the weight up. I think I will have to go with some middle ground.
Posted 19 November 2010 - 06:34 PM
87.5 x 10 x 3
then at the end
72.5 x 8 x 3
48 x 8 x 3
102.5 x 8 x 2
haven't gone for pb squat for ages and I finished other stuff pretty quickly so I thought I would have a go. Previous pb is 113kg about 6 months ago. Walked out with 128kg as well but felt pretty stuffed and thought I would get pinned so put it back
Posted 21 November 2010 - 04:52 PM
90 x 10 x 3
53 x 8 x 3
43kg x8 x3
105 x 8 x 2
was happy with pb dl. Was going to go for more but didn't want to push my luck
Posted 23 November 2010 - 08:36 PM
92.5 x 10 x 3
55.5 x 8 x 3
107.5 x 8 x 2
45.5 x 8 x 3
Squats are getting hard! Sucked at bench today. Elbows feeling a bit better so started with some hang cleans. I love hang cleans
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