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Chris's Training Log 

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#31 chris davey

  • Joined:01-February 05
  • Car:Toyota Corona

Posted 04 November 2010 - 09:05 AM

mma last night. Just hit some pads, now kicking again with my right which I am loving! Feels like my technique is getting much better for leg and body kicks but still unsure about head kicks. (can't really get full rotation like the lower ones) Then me and my mate took turns in rolling trainer for 6x 3min rounds. He was practicing his defense so starting from side control. note: watch the cross face from side control. Only gut subbed once in those rounds and that was with about 5 seconds to go from an arm bar switch to thread the needle triangle choke (which I knew was coming but just couldn't stop it :() Bad bit was that I got a bit squished and had some lower back pain. Had to really stretch it out and taking it easy today which sucks as I was going to do squats and DL :(

Also, PB on muscle ups at 6 (after training session). Next goal is to get to 10 :)

#32 chris davey

  • Joined:01-February 05
  • Car:Toyota Corona

Posted 04 November 2010 - 09:42 PM

Bench
50x10
60x5
70x3
80x1
85x1
95x1 (accidentally had 2.5kg more on one side than the other, this was hard )
97.5x1
97.5x1
85x3


SOHP
45x1
47.5x1
55x1
56.25x1(not even weight accidentally:P)
57.5x1
60x0 (failed at lockout)
60x1 PB!
47.5x3

45x5x4

Calf Raises 64kg
25,20,20

Dips
15x3
5 negatives

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 :P)

Torsonator 10kg
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.

#33 chris davey

  • Joined:01-February 05
  • Car:Toyota Corona

Posted 07 November 2010 - 09:55 AM

Squat
90x1
97.5x1
107.5x3
100x3
95x5

Deadlift
115x1
125x1
135x3
127.5x3
120x5

Hang Clean superset with front squat
50kg x 5,5
55kg x5,5
60kg x 5,5 (x2)

Single leg pulse lunge
25 x2

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

#34 El Freako

  • Joined:16-June 10
  • Location:Australia QLD
  • Car:Nissan Pulsar SSS

Posted 07 November 2010 - 10:08 AM

It looks like steady improvements are being made here mate. Good work. :thumbsup:

#35 chris davey

  • Joined:01-February 05
  • Car:Toyota Corona

Posted 08 November 2010 - 07:28 AM

Thanks mate. Just following the PPP :)

#36 chris davey

  • Joined:01-February 05
  • Car:Toyota Corona

Posted 10 November 2010 - 06:24 AM

Bench
80x1
90x1
97.5x1
100x1
102.5x0
85x4
85x2 (last 2 were meant to be 5 but I think the fail on the 102.5 really took it out of me)

SOHP
40x1
45x1
50x1
55x1
60x0
57.5x1
52.5x5x2

Squat
50x10
60x5
70x20
80x20 (hard!)

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

#37 chris davey

  • Joined:01-February 05
  • Car:Toyota Corona

Posted 14 November 2010 - 03:21 PM

BJJ comp yesterday

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

Squat
90x1
95x1
110x1
110x1
107.5x2
95x3

then at the end
70x20 (pretty easy)

Deadlift
120x1
127.5x1
140x1
140x1
135x2
120x3

Front squat
62.5 x 8 x4

One arm KB rows 32kg
10 x3

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.

#38 chris davey

  • Joined:01-February 05
  • Car:Toyota Corona

Posted 16 November 2010 - 08:13 AM

Just a note for me
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 B) the muscles in the knee were responding well to the over pronation exercises.

#39 chris davey

  • Joined:01-February 05
  • Car:Toyota Corona

Posted 17 November 2010 - 07:53 AM

Squats
85kg x 10 x 3

Bench
70kg x 8 x 3

Row
38kg x 8 x 3 (too low)

SOHP
43kg (8,5,6)

Deadlift
100 x 8 x 2

DB pullover
20kg x 10 x 3

Calf Raise
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.

#40 chris davey

  • Joined:01-February 05
  • Car:Toyota Corona

Posted 19 November 2010 - 06:34 PM

Squats
87.5 x 10 x 3

then at the end
90x1
100x1
110x1
120x1 pb
125x1 pb!

Bench
72.5 x 8 x 3

Row
48 x 8 x 3

SOHP
43kg (8,8,7)

Deadlift
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 :P

#41 chris davey

  • Joined:01-February 05
  • Car:Toyota Corona

Posted 21 November 2010 - 04:52 PM

Squats
90 x 10 x 3

Bench
75kg (8,8,7)

Row
53 x 8 x 3

SOHP
43kg x8 x3

Deadlift
105 x 8 x 2
120x1
140x1
150x1 pb!

was happy with pb dl. Was going to go for more but didn't want to push my luck :P

#42 chris davey

  • Joined:01-February 05
  • Car:Toyota Corona

Posted 23 November 2010 - 08:36 PM

Squats
92.5 x 10 x 3

Bench
75kg (8,7,5,5)

Row
55.5 x 8 x 3

SOHP
45.5kg (8,5,6)

Deadlift
107.5 x 8 x 2

Hang Clean
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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