Bench press: 20x3x5 30x5 40x5 50x5 55x8 60x4 60x6 50x8 Spotter helps waaay too much OHP: 30x5 40x5 45x2 One arm rows with tricep extension superset: 20x4x10 with 10x4x10 Pullover and curls for 50 reps each total.
Went to gym with flatmate and this took ages so didnt get the volume i wanted. Back squats (varying positions, low and regular): 40x5 60x5 80x3 90x3 90x3 90x2 Leg Press: single leg 40x15, 40x10 double leg 40x25 I really should be hitting 60 reps total Bulgarian split squat: bwx3x20 (10 each leg) Bridge/hip thrust: bwx10 10x3x10 Back extension (glute focus), roll out, calf raise super set: 2x10 1x15 Again looking for 40 to 60 reps total
definitely gonna go heavier on glute bridges, BSS and leg press next time. expecially if i dont get squat volume in. Today i took out the farmer handles for a short session: 80x5 lengths double hand 40x2 single hand
Bench: 20x15 20x3x5 30x5 40x5 50x5 55x2x5 55x3 OHP: 20x5 40x5 45x3 40x3 Back Row machine: 60x5x10 Lat Pull down: 5x10 Curls, tricep pushdowns and glute-back raise for 50 reps each.
Back squat: 40x5 60x5 70x5 80x8 (failed 9 forward, need to stay up right) Deadlift: 60x5 80x5 100x5 100x5 strap 120x2x1 strap 100 x3 no strap Still getting used to powerlifting stlye. No weightlifting shoes on these. 40 reps each of bss, glute bridges, back ext, calf raises.
Yesterday: Bench press: 20x5x5 30x5 40x5 50x12 Over head press: 40x5 45x3 Was wobbling everywhere, no core strength Floor press: 40x5 45x5 50x5 55x2 Shrugs for 70 reps total with 60, 80, 100 and 120 in varying orders sun salutions (weighted) too ez bar curl, barbell curl and tricep band pushdowns for 30 reps each
Today Squat: 60x5 70x5 80x5 knees dont feel right, move on Sumo deadlift: 60x5 80x5 100x3x1 Strapped regular deadlift: 100x3x6 80x8 Snatch grip deadlift: 60x7 some single leg extensions and back extensions
Did combat sambo class. started with warming up, some stand up stuff then a combo: jab, elbow, knee, headlock drop toss following it to the ground then some mouse sparring then: knee to inner thigh to send leg back, grab then leg and roll them forward, if that doesnt work and the step forward then sweep them back then some ground work, something similar to a candlestick throw. then rolling
its strange, it seems like the focus is on outcomes rather than intense focus of technique specifics. its about building a flowing offensive gameplay and a certainty mentality. saying that, all the throws were very simple to pull off so maybe its good coaching
There's literally no info on the website cos the club just started. http://ironforce.co.uk/ On Wednesday I got poked in the eye and yesterday I found out I had an abrasion. So I talked to my coach and we're training easy Today we all had gis/kurtkas, so we did a session of throws. Did chasing foot sweeps with finishing options like ankle picks etc Did arm drag ankle picks (step through not round the back) Did variations on the hip toss (only thin I can do well from practicing with judo champ) Did this insanely awesome ballerina throw. Did some playing around with the throw variations and basically pulled off nothing. Need to work on attacking and stringing combos. Hung out with coach after. Super nice guy.
Yesterday had a short session. Practicing entries for hip toss (enter close on the lapel grip) Entries for firemans/ankle pick (use sleeve and enter with foot between opponents) weird sambo armbar from knees, hold arm (pull) and lapel (push), step out on one leg, kick their leg out with the other, bridge and roll into them then some solo drills, footwork for sambo armbar, triangles with spins (remember to extend the hips), floor pommel horse, ukemi roll over shoulders (side roll)
havent updated in a few days. did rolling etc. coach says my groundwork is good but i need to be more creative and dynamic. Been practicing loads of stand up: - Hip Toss - sambo outer leg reap - lateral outside leg sweep (works best when you circle) I pulled out all three fluidly in unresisted playing. My coach wants us to develop a fluid unthinking approach. i stopped thinking and strung stuff together much better.
sounds like the kind of grappling training i've mentioned to you i would have preferred, myself, no? methinks next eurotrip you'll have to take me there
Yeah he seems intent on trying to get us to the autonomous stage as quickly as possible Sure! when you back? i havent learnt any groundwork yet here apart from leglock variations but the stand up is great?
Combat sambo today. Surprise, I'm terrified of being hit! Did light MMA sparring, aiming for a takedown. Didnt get any take down I've learnt recently which is crap. I have no strategy. I really need to work on this. All I did was stuff takedowns which doesn't work forever. I got gassed pretty quick. My goal in every class is to pull off something we learnt that session. Today we did drop seoi nages and minor outer leg reap. I did pull off a uchi mata which was beautiful, just spiralled right under me.
Outside of suggestions to pull one's kit into the training facility (constant contact), is he showing you any techniques (aside from the redundant) that help one migrate from the associative to the autonomous stages? I'd think that gap to be quite large - the great separator between the mediocre and the virtuosic.