NZ Anaesthetics.....

[nate225]

not from me you wont Will be an interesting journal bro.

Ps. nice haematomas you got there bro :nod:

LOL - that was just after the comp, can kinda see the swelling. The bruising that came out was crazy - went from just forward of my errectors to just short of my belly button on both sides! Glory!

[tomsammce]

New name:

Nate learns how to BJ (j) lol

[nate225]

New name:

Nate learns how to BJ (j) lol

Yeah Trap suggested Nates search for a BJ....... original if somewhat predictable I suppose! :grin:

[tomsammce]

Somewhat trure too... lol

[nate225]

Somewhat trure too... lol

Maybe if it was your journal!

PLAYN UP!

[nate225]

Quick update on last few sessions:

Sat 11 Dec 2010

BJJ - Rolling for 60 minutes

Mon 13 Dec 2010

Rotator trisets - 2 sets

Inc BP - 8x60, 8x60, 5x100, 5x120

Strict Military Press - 5x60, 5x70, 5x70, 5x70

Dips - 10x15, 8x30, 8x30

Upright Rows - 8x30, 8x50, 6x60, 8x50

DB Rows - 10x50, 10x50, 10x50

EZ Curls - 8x30, 8x50, 8x50, 22x50! :grin:

Good 1st session - Inc BP new ex as never had set up in gym. Upright rows new - havent done for 5 years + :grin:

Tue 14 Dec 2010

BJJ - Rolling for 60 minutes

Thurs 16 Dec 2010 (Aspyre)

Abs - 2 ex x 3 sets

Box Squat (low) - 8x60, 5x100, 4x140, 2x180, 2x200, 4x220 (B&W)

GM's - 5x100, 5x140, 5x140

Leg Press - 8x120, 8x280, 10x400, 20x360

Calf Raise (LP) - 15x360, 15x360, 15x360, 15x360, 15x360

Box squats tough - haven't squatted near depth for way too long! Legs seem a little taxed from grappling?

Sat 18 Dec 2010

BJJ - Rolling for 60 minutes

Noticably fitter - need to push through still!

Mon 20 Dec 2010

Inc BP - 8x60, 6x100, 1x120, 5x125

DB Shldr Press - 8x30, 8x45* 1spot, 10x40

CGrip Bench - 8x100, 5x140, 2x150

Skullcrushers - 8x50, 12x50, 10x50

Chest Sup Rows - 8x100, 8x100, 6x120, 7x100

Upright Rows - 8x40, 8x60, 8x60, 5x60

DB Curls - 8x25, 8x25, 8x25

Good session - progress on inclines, 7 reps on 45kg DB's is 1 rep off my best so very happy considering! Progress on upright rows.

Coach - any thoughts? Enjoying the sessions, building the volume slowly! New exercises proving enjoyable, and although numbers are low they are rapidly improving! :nod:

[nate225]

Tues 21 Dec 2011

60 mins rolling - 20 minutes of which we focuses on passing guard while partners fought to maintain it. My adductors are hammered this morning! :nod:

My buddy Boro (Mario) who has done Aikido came for a roll.... although he didn't look as rough as I did on day 1 he was absolutely smashed after 60 minutes! Reckons he'll be back for more on Friday!

[Rookie]

Hey Nate have you thought about throwing some light mobility/flexibilty work in there in case you haven`t already? I found hip flexibility/mobility to be a huge benefit on the ground, especially when you`re on your back (defense, triangles, sweeps, omoplatas etc). Just my 2 cents as a suggestion

Rookie

[nate225]

Hey Nate have you thought about throwing some light mobility/flexibilty work in there in case you haven`t already? I found hip flexibility/mobility to be a huge benefit on the ground, especially when you`re on your back (defense, triangles, sweeps, omoplatas etc). Just my 2 cents as a suggestion

Rookie

Yeah - thought about this the other day when training, and definately again this morning when my adductors screamed at me! :grin:

I've got to work on flexibility, so much so I went for an arm bar and went to throw my leg around and managed to kick the guys head as my hammies restricted me! LOL :grin:

Cant really fit anymore in gym sessions but keen on some suggestions that I can do at home on rest days?

[Rookie]

All good, the best method I`ve used is ginastica natural, works on making your movements more fluid on the ground and they advocate hip mobility too.

Also convenient and something you can do at home: Have a look at these guys vids: http://www.youtube.com/user/JayLally80# ... CRra-6fQEg

I used the original ginastica natural DVD but not that different, and of course it takes time too. Just simple things like lying on your back and spinning your hips with the aim of getting your top knee to eventually touch the floor, hard to explain to words but you`ll get it when you watch the vids. More dynamic stuff like that, and static stretches (piriformis etc).

Another good one but talks too much: http://www.youtube.com/user/rubberguard ... yGYgfj7CAA

Just try and progress each time but dont force the stretches, I`ve learned that lesson the hard way :doh:

Rookie

[nate225]

Cheers Rookie, will check out youtube when I get home.

[Dr Squat]

Weights sessions looking good mate. How long is it taking you to get through these?

[nate225]

Weights sessions looking good mate. How long is it taking you to get through these?

About 75 mins with no pissing around.

You'll see the volume increased in the second week, still took 75 mins or so, but getting a lot fitter with the BJJ & also adjusting to a higher training workload.

Be interesting to see how squats go tomorrow as my legs are trashed from BJJ. I may have to swap Lower Body to the Monday slot as it gives an extra 8hrs recovery.

Cheers for your help to date Doc. :clap:

[nate225]

23 Dec 2010

Abs - 2 ex x 3 sets

Low Box squat - 8x60, 6x100, 4x140, 2x180, 1x220, 4x225 (B&W)*

SLDL - 8x90, 8x120, 8x120

Rev Hack Squat - 20x80, 20x80, 20x80

Calves - 30x20, 30x20, 30x20, 40xBW

Session took about 90 minutes - included some foam roller stuff.

*squats better than last week (5kg increase), good considering how trashed my adductors were from rolling on Tues.

[nate225]

Slacker update...... training hard, but useless at keeping my journal updated! :grin:

24 Dec 2010

60 mins BJJ rolling

28 Dec 2010

Extl Rotators - 3 sets

Inc BP - 8x60, 6x100, 1x120, 5x130 (will call this a PR!)

Strict Military Press - 5x50, 5x70, 5x80, 5x70

Flyes - 10x20, 10x25, 8x25

Dips - 15, 15x20, 10x20

T-Bar Rows - 8x50, 10x70, 10x90, 10x90

DB Shrugs - 12x35, 12x50, 10x50

Narrow EZ Preachers - 8x40, 8x40, 8x40, 16x30

Good to get 5x130 on Inc after having started at 120 3 weeks ago.

29 Dec 2010

60 mins BJJ Rolling

31 Dec 2010

Ab trisets - 2 sets

Foam roller

Low Box Squat - 6x60, 5x100, 4x140, 2x180, 1x210, 4x230 (no harder than 220 3 weeks ago)

Giant Camber Good Mornings - 15x100, 15x100

Leg Ext - 20x100, 20x150, 20x120, 20x120

New Years eve in gym by myself...LOL... early escape!

3 Jan 2011

Rotator trisets - 2 sets

DB Shoulder press (full) - 8x20, 8x30, 5x40, 5x50

Bench - 8x60, 8x100, 8x120, 6x120

Inc Flyes - 10x15, 10x20, 10x20

Chest Sup Rows - 10x70, 6x110, 6x110, 6x110

Strict LPDs - 8x180, 8x180, 7x180

Lat Raise / TPD - 10x15 / 8x96, 10x20 / 10x96, 10x20 / 20x78

Good shoulder presses, DBs touching delts. Will have to either up RM or go for lower RM as next DBs are 62.5kg.....

4 Jan 2011

BJJ Rolling 60 mins

6 Jan 2011

Ab trisets - 2 sets

Giant Camber Low Box Squat (w/ chains) - 6x60, 5x115(55), 2x155(55), 1x195(55), 5x217(77) B&W

DL - 8x90, 5x140, 5x180, 5x180

Leg Ext - 15x100, 15x150, 15x120, 15x120

Calf raise - 20x20, 20x30, 25x30, 20x30, 20xBW

Hammer Curls - 8x15, 8x15, 8x20, 8x20

EZ Preacher - 18x30, 15x30

Good session - had a full deload while sitting on the box & a full chain load when standing - tough at top but easy at base. Will add bar weigh rather than chain weight from here.

[Grover]

Slacker update...... training hard, but useless at keeping my journal updated! :grin:

24 Dec 2010

60 mins BJJ rolling

28 Dec 2010

Extl Rotators - 3 sets

Inc BP - 8x60, 6x100, 1x120, 5x130 (will call this a PR!)

Strict Military Press - 5x50, 5x70, 5x80, 5x70

Flyes - 10x20, 10x25, 8x25

Dips - 15, 15x20, 10x20

T-Bar Rows - 8x50, 10x70, 10x90, 10x90

DB Shrugs - 12x35, 12x50, 10x50

Narrow EZ Preachers - 8x40, 8x40, 8x40, 16x30

Good to get 5x130 on Inc after having started at 120 3 weeks ago.

29 Dec 2010

60 mins BJJ Rolling

31 Dec 2010

Ab trisets - 2 sets

Foam roller

Low Box Squat - 6x60, 5x100, 4x140, 2x180, 1x210, 4x230 (no harder than 220 3 weeks ago)

Giant Camber Good Mornings - 15x100, 15x100

Leg Ext - 20x100, 20x150, 20x120, 20x120

New Years eve in gym by myself...LOL... early escape!

3 Jan 2011

Rotator trisets - 2 sets

DB Shoulder press (full) - 8x20, 8x30, 5x40, 5x50

Bench - 8x60, 8x100, 8x120, 6x120

Inc Flyes - 10x15, 10x20, 10x20

Chest Sup Rows - 10x70, 6x110, 6x110, 6x110

Strict LPDs - 8x180, 8x180, 7x180

Lat Raise / TPD - 10x15 / 8x96, 10x20 / 10x96, 10x20 / 20x78

Good shoulder presses, DBs touching delts. Will have to either up RM or go for lower RM as next DBs are 62.5kg.....

4 Jan 2011

BJJ Rolling 60 mins

6 Jan 2011

Ab trisets - 2 sets

Giant Camber Low Box Squat (w/ chains) - 6x60, 5x115(55), 2x155(55), 1x195(55), 5x217(77) B&W

DL - 8x90, 5x140, 5x180, 5x180

Leg Ext - 15x100, 15x150, 15x120, 15x120

Calf raise - 20x20, 20x30, 25x30, 20x30, 20xBW

Hammer Curls - 8x15, 8x15, 8x20, 8x20

EZ Preacher - 18x30, 15x30Good session - had a full deload while sitting on the box & a full chain load when standing - tough at top but easy at base. Will add bar weigh rather than chain weight from here.

Why so light on on arms?

[nate225]

No real excuse other than suppinator tear was sore so just wanted to do some stricter reps with a weight that wouldn't re-injure it. Not a huge focus for me now days, more interested in getting my tri's up to speed.

[Grover]

:nod:

All good wasn't been critical just seemed out of proportion to weights on legs and back exercises

bit worried BJJ training were the opposite of a CHARMS (chest & arms) trainer

ie LABS (legs arse Back)

[nate225]

8/1/2011

60 mins BJJ Rolling

10/1/2011

Rotator trisets x 3

DB Shdr Press - 8x20, 6x30, 4x40, 7x50*1spotPR

Football bar Press - 8x60, 5x100, 5x130, 4x130

Inc Flyes - 10x20, 10x30, 10x30

Chins - 8, 8, 8, 8

DB Curls - 8x20, 5x30, 4x35, 6x30

TPD / Cable Curls - 10x96/10x60, 10x96/10x60, 10x96/10x60

Good session with Nickoli (looking very depleted after 10 days hunting!!).

PR on DB Shdr Press with 6 reps at 50kg. Also some heavy bicep curls just for Grover LOL - I'm still a CHARMS man! :pfft: :grin:

[nate225]

11/1/2011

BJJ 60 mins rolling

13/1/2011

Ab trisets - 2 sets

Giant Camber Low Box Squat (w/ chains) - 8x60, 5x100, 3x155(55), 1x195(55), 1x237(77), 3x257(77) B&W

High Bar A2G Squats - 8x60, 10x100, 10x100

Leg Curls - 10x80, 10x100, 10x120, 10x100

Calf raise - 20xBW, 20x35, 20x35, 20x35, 20x35, 20xBW

Face Pulls - 12x75, 12x75, 12x75

Band Pullaparts - 12, 12

Rapt with squats - 180kg off the box with 257kg at top, good chain set up with full load/deload. Look to hit 277(77) next week as a 3RM low box PR with giant cambered bar.

High bar A2G's were as Doc puts it humbling!

[nate225]

15 Jan 2011

BJJ Rolling 60 mins

17 Jan 2011

Rotators - 2 ex x 3 sets

DB Shldr Press - 8x20, 6x30, 3x45, missed 65!!! :pfft: :grin: , 8x45

CG Bench - 8x60, 5x100, unracked 120.... Rotator very sore!!!

Calves - 40, 30, 25, 25

Abs 2 ex x 3 sets

Rotator felt fucked! Probably done earlier in workout getting 45's or 65's up? Voltaren time & get checked out if not resolving quickly.

Complete back stuff with legs on Fri.

18 Jan 2011

BJJ Rolling 75 mins - crazy in 30 degree heat with insane humidity! Headache within 30 minutes! Happy the rotator felt better.

[PeterDolan]

What's your weight at at the moment nate? I'd imagine you'd be one of the heavier dudes, can't make it any easier on you?

[Dr Squat]

11/1/2011

BJJ 60 mins rolling

13/1/2011

Ab trisets - 2 sets

Giant Camber Low Box Squat (w/ chains) - 8x60, 5x100, 3x155(55), 1x195(55), 1x237(77), 3x257(77) B&W

High Bar A2G Squats - 8x60, 10x100, 10x100

Leg Curls - 10x80, 10x100, 10x120, 10x100

Calf raise - 20xBW, 20x35, 20x35, 20x35, 20x35, 20xBW

Face Pulls - 12x75, 12x75, 12x75

Band Pullaparts - 12, 12

Rapt with squats - 180kg off the box with 257kg at top, good chain set up with full load/deload. Look to hit 277(77) next week as a 3RM low box PR with giant cambered bar.

High bar A2G's were as Doc puts it humbling!

Looking good mate. What's your summary, a few weeks into the experiment?

[nate225]

What's your weight at at the moment nate? I'd imagine you'd be one of the heavier dudes, can't make it any easier on you?

A slim trim 106.... well maybe not so slim & trim! :grin: But fitter anyway!

11/1/2011

BJJ 60 mins rolling

13/1/2011

Ab trisets - 2 sets

Giant Camber Low Box Squat (w/ chains) - 8x60, 5x100, 3x155(55), 1x195(55), 1x237(77), 3x257(77) B&W

High Bar A2G Squats - 8x60, 10x100, 10x100

Leg Curls - 10x80, 10x100, 10x120, 10x100

Calf raise - 20xBW, 20x35, 20x35, 20x35, 20x35, 20xBW

Face Pulls - 12x75, 12x75, 12x75

Band Pullaparts - 12, 12

Rapt with squats - 180kg off the box with 257kg at top, good chain set up with full load/deload. Look to hit 277(77) next week as a 3RM low box PR with giant cambered bar.

High bar A2G's were as Doc puts it humbling!

Looking good mate. What's your summary, a few weeks into the experiment?

I'm really enjoying the training, 2 days makes for some long training sessions (particularly the upper body day) but my recovery seems pretty good and my strength is not bad.

Will do some more anthro's soon to get a perspective on condition.

Was thinking about doing a SM comp or two in Feb, using a two day training program - just 2 x implements for 3 week cycles, dropping gym work & still rolling twice. Curious if this would work - Ryan Phillips used to drop all gym work a month or so out & he came up pretty good. Thoughts Doc?

[Dr Squat]

Was thinking about doing a SM comp or two in Feb, using a two day training program - just 2 x implements for 3 week cycles, dropping gym work & still rolling twice. Curious if this would work - Ryan Phillips used to drop all gym work a month or so out & he came up pretty good. Thoughts Doc?

I think SM is so much about technique (and being injury free) so it could be a good recipe. You are technically very good at SM so this will work in your favour. Your conditioning will be more specfic and focused. Ryan knows what he's doing.