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Ben Langford
01-28-2008, 01:29 AM
This log will simply record my personal workouts, stats and goals for the year of 2008 and - hopefully - onwards. Feedback is not only welcome but actively encouraged.

For those who are interested I'll tell you a little bit about myself, for those who don't give a stuff I suggest you skip this paragraph. I'm a 24 year old male from Canberra, Australia. I have a degree in Coaching Science, teach/practice BJJ and Ginastica Natural and run a garage gym by the name of The Evolution gym. I've been CrossFitting for around 5 years, compete regularly in BJJ competitions and occasionally in MMA and hope to compete and qualify in the Abu Dhabi trials later this year. For the last 3 months I've been writing my own program rather than following a CrossFit or Mike's Gym regimen. I eat a Zone-ish Paleo-ish diet.

Personal stats:

Male
24 years
172cm tall
67kg @ around 9% bodyfat.

Deadlift - 140kg
Frontsquat - 100kg
Shoulder press - 60kg
Jerk - 90kg

Clean - 85kg
Snatch - 67.5kg

Pull ups - 24
Weighted Pull up - 40kg

The program is broken into four week blocks with a primary and secondary focus with the secondary focus becoming the primary in the next four week block giving each focus 8 weeks.

Each week is broken into a 3 on, 1 off, 2 on, 1 off format plus BJJ and MMA training.

Met con efforts typically last less than 15 minutes and work capacity efforts more than 20.

A week runs:

Monday
Morn: Strength/Power
Evening: BJJ

Tuesday
Morn: Shorter Strength/Power
Evening: Met Con

Wednesday:
Morn: Work Capacity
Evening: BJJ

Thursday: Rest.

Friday:
Morn: Max effort
Arvo: light met con
Evening: MMA

Saturday:
Morn: Work Capacity
Arvo: Sub grappling

Sunday:
Rest - occasionally some light BJJ drills.

Please comment.

Ben Langford
01-28-2008, 02:15 AM
Main focus: Functional Mass
Secondary focus: Running Speed

This is actually the second week of this cycle.

Warm up:
10 pull ups
15 over head squats with dowel
10 back extensions
30/30 cruise/sprint on aerodyne
10 good mornings with o bar.

Workout:
Thrusters 60kg X 2 X 8 1 minute rest.
Clean 68kg X 5 X 5 2 minute rest.
Overhead lunges @ 15% BW (10kg) X 25 each arm. 1 minute rest.
Backwards lunges X 25.

Derek Simonds
01-28-2008, 08:22 AM
Ben welcome to the training logs. I will enjoy reading your log. There are several BJJ / MMA practitioners on the forum so it will be interesting to see how you combine everything.

I have my first BJJ comp 4/12/08 so I am going to be adapting my training slightly at the end of this 4 week strength cycle.

Ben Langford
01-28-2008, 09:18 PM
Thanks for the welcome Derek. I'll be keeping an eye on your log to see what adaptations you make. Good luck with your first comp - train hard and you won't be disappointed.

Ben Langford
01-29-2008, 01:47 AM
Tuesday Morning Workout

Warm up

With a 20kg Kettlebell:
10 X Around the world each way
5 X Figure 8 through the legs each way
10 X high pull
10 Overhead squats with Dowel
10 KB snatches alternating arms
10 Overhead squats with o bar
10 KB Stiff Leg Dead lifts

Workout:
Overhead Squat 55kg X 5 X 5. One and a half minute rest
80m 30kg bag drag while wearing a 7kg weight vest X 2. 25 breath rest.
80m 30kg backwards bag drag with dino arms while wearing a 7kg weight vest X 2. 25 breath rest.

Ben Langford
01-29-2008, 01:51 AM
Tuesday evening workout

Warm up

10 squats
10 sit ups
10 pull ups
10 push ups
10 reverse hypers
10 walking lunges

Workout:

2 rounds for time
Run 400m
25 truck tyre jumps
15 hang power cleans @ 42.5kg (50%)

8 minutes flat.

Ben Langford
01-29-2008, 10:29 PM
Wednesday Morning Workout

Warm up
5 Pull ups
Burgener Warm up with dowel X 6
Good Morning X 10 with 5kg Slosh Pipe
Burgener Warm up with 5kg Slosh Pipe X 4
Stiff Leg Dead Lifts with 20kg KB X 10
Burgener Warm up with O bar X 2

Workout

800m run
42 KB swings
24 Pull ups
400m run
21 KB swings
12 Pull ups
200m run
11 KB swings
6 Pull ups

13 minutes and some seconds.

The last two days of fairly solid leg work made this one far harder than it should have been. I sweated so much it looked look I'd just gotten out of the shower when I finished.

Ben Langford
01-31-2008, 01:05 PM
Wednesday Evening: BJJ

Warm up:
Basic pummeling and clinch surfing.
Basic Calisthenics
Hip Escapes (floor walk, lazy hip escape and standard)

Main Technique drilled:
Reverse Basic Sweep from closed.

Rolling went pretty well. Been working on my halfguard again and it's definitely picking up. The more situation specific moves I've been working on are beginning to integrate into my basic framework. Now I just need to work on the transition from my hooks to halfguard and suddenly returning to hooks.

Ben Langford
02-01-2008, 12:13 AM
Thursday
Rest.

Ben Langford
02-03-2008, 02:59 AM
Friday Morning

Warm up
Easy 500m row @ 2:05 pace
With a 4kg med ball
10 wall ball
10 sit up and throw
10 wall thrusts
10 ball slams

15 Overhead squats with 5kg bar
10 Good mornings with an o bar

Workout:
Max Deadlift Highpull - 65kg. Had to make shoulder height to count.
Max Rack Pull from below the knee - 150kg.

Sorry about lack of updates - computer trouble.

Ben Langford
02-03-2008, 03:02 AM
Friday Afternoon

Warm up
4 minute on the aerodyne, Varied pace.

4 rounds for time
20 double unders
15 push press @50% of shoulder press max (30kg)
10 plate crescents @ 10kg.

10:33. Couldn't push it on this as I made the mistake of having beer half an hour before training.

Didn't make MMA as I had a family dinner.

Ben Langford
02-03-2008, 03:05 AM
Saturday Morning

Warm up:

1 minute each station
Leg kicks
Pummeling
Elbows & knees on heavy bag
Pound floor bag.

Workout:

100m sprint
30 pistols (alternating legs)
15 HS push ups
10 KB snatch (alternating arms)
200m sprint
20 pistols
15 HS push ups
20 KB snatch
200m sprint
10 Pistols
15 HS Push ups
30 KB snatch
100m sprint

21:37

Ben Langford
02-05-2008, 11:24 PM
Sorry for the lack of updates. Computer troubles should be over soon.

Saturday arvo: Submission Wrestling.

Head 2 Head clinch surfing drill
Head 2 Head clinch surfing drill with snap downs

Techniques:
Fireman's takedown
Fireman's takedown to single leg.

In the hole training: Fireman's takedown/single leg vs. free movement.

Knee ride
Knee ride and near side arm bar.

In the hole training: Knee ride vs. escape.

Free rolling

The class seemed to pick up the techniques well today, especially the fireman's takedown. Despite the fact the whole class hates doing it I can clearly see the head 2 head drill has improved their clinch work immeasurably.

Managed to bust my thumb by jamming it really hard into a blue belt from Melbourne's knee.

Ben Langford
02-05-2008, 11:29 PM
Sunday Arvo: Light BJJ Drilling.

Just worked basic drills in my garage.
Double Leg takedown - from Head & arm tie up and swimming to double underhooks.
Psycho Baby drill
Hooking Sweep -underhook only.
Triangle from hooks

Escapes against strikes in the hole drill.

Ben Langford
02-05-2008, 11:36 PM
Monday Morning

Warm up:
With a 20kg KB
10 X Around the world (each way)
10 X Swings
10 X Clean & Jerk (alternating)
10 X SLDL

10 X Overhead Squat with dowel

Workout:

80% X 5 X 3. One and a half minute rest between sets.
Front Squat (80kg)
Shoulder Press (48kg)
Deadlift (112kg)

Ben Langford
02-05-2008, 11:42 PM
Monday evening: BJJ

Mostly just helped out with the class with focused on attacking the turtle position.

Rolled pretty well. I was primarily focusing on going straight to half guard off of a failed hooking sweep and then threatening the back before returning to the hooking sweep on the other side. Unfortunately for what I was working on I just kept getting my opponents' backs; I would much rather have gotten either sweep attempt.

Ben Langford
02-06-2008, 12:54 PM
Tuesday Morning:

Warm up

15 pull ups
5 Bear Complexes with slosh pipe.
2 mins skipping

Workout:
Kneeling jump
unweighted 3 X 5
Light weight 10kg X 2 X 3
Medium weight 20kg X 2 X 2

Glute ham Developer Piston Press 6kg per hand X 10 X 5

Ben Langford
02-06-2008, 10:44 PM
Tuesday evening:

Warm up:
10 squats
10 push ups
10 sit ups
10 vertical jumping lunges
10 reverse hypers
10 hand 2 hand 20kg KB swings

Workout:

3 rounds for time

10-20-30

Round kicks
Burpees
Hard fast punches

9:58 - burpees were a lot harder than usual as I made my target for minimum jump height higher than usual by around 15cm. It really made a difference.

Ben Langford
02-06-2008, 10:52 PM
Wednesday Morning:

5 pull ups
10 X 20kg KB swings
10 X 10kg dumbell around the world on one leg, each leg.
10 X 20kg KB SLDL
1 min on the aerodyne

Workout:

"The O bar mile"

Run 400m
10 OH squats
10 Shoulder presses
10 Bent over rows
Run 400m
10 front squats
10 Push Presses
10 Up right rows
Run 400m
10 Back squats
10 Split Jerks
10 Deadlift High Pulls
Run 400
10 OH squats
10 Front squats
10 Back Squats

Untimed. All runs were kept to a steady jog, the complexes were performed as fast as possible.

Ben Langford
02-08-2008, 09:23 PM
Thursday - Meant to be a rest day but I ended up doing some floor presses with a couple of mates.

Floor press 100% of Shoulder press X 2 X 10.

Ben Langford
02-08-2008, 09:27 PM
Friday Morning

Warm up
10 pull ups
10 push ups
1 round of the Team Quest Barbell Complex with Slosh pipe.

Workout:

Max Bottom Up Front Squat - 87.5kg.
Single attempt at Max Pull ups with additional 10% BW. - 14.
2 X 30 second one handed handstand holds per arm.

Ben Langford
02-08-2008, 09:31 PM
Friday Afternoon

Warm up:
10 push ups
10 KB SLDL
2 minutes on aerodyne

Workout:
3 rounds
10 burpees
15 knees to elbows
10 KB swings
rest one minute.

Ben Langford
02-08-2008, 09:45 PM
Friday Night:MMA

Mostly focused on wrestling skills tonight. A lot of pummeling and takedowns against strikes. Especially focused on Double leg, Single leg and Ankle shoot.

Finished with ground and pound combined with pummeling conditioning drill.

I've been lazy with my clinch work of late and it showed tonight; Despite a significant size disadvantage I've generally been able to control my opponents without too much trouble. However, I was struggling tonight with a number of training partners and my head was particularly open to being caught in a double collar tie.

Ben Langford
02-08-2008, 09:50 PM
Saturday Morning

Warm up:
10 Walking lunges
50m overhead 20kg plate carry
50m bear hug 20kg plate carry
50m farmer's walk 20kg plate
10 kneeling jumps

Workout:
I.W.T

1
8 x Shoulder press @ 45kg +
Aerodyne 2 minutes @ >60km/h +
Rest 2 minutes
Three sets
Five-minute intermission
2
12 X Back Squat @ 60kg +
Jump Rope 2 minutes +
Rest 2 minutes
Three sets
Five-minute intermission
3
8x Pull-up
8x Push-up
8x KB Swings
8x DB Push Press @ 2x 13.5KG DBs
8x 20kg KB SLDL
8x Tuck ups
Three sets
Rest one minute between sets

Approximately 45 minutes including all rest periods.

Ben Langford
02-09-2008, 09:36 PM
Saturday Afternoon: Submission Wrestling

Just took everyone through the SBGi clinch surfing drill progressing to free wrestling and then worked on the harness and rear naked choke.

Rolling went well - put everyone in the harness at one stage or another and pulled off some sweeps I've been working on lately. Actually managed to land a tight omaplata on someone from spider guard but was unable to finish; He was more than double my body weight and reasonably skilled so i wasn't shocked but I was still a little disappointed.

Ben Langford
02-09-2008, 09:36 PM
Sunday: Rest.

Ben Langford
02-12-2008, 08:08 PM
Monday Morning - Week 4 (unloading)

Warm up
Burgener warm up
With dowel X 6
With 5kg slosh pipe X 4
With O bar X 2

Workout:

Snatch 80% (55kg) X5 X5 - these absolutely blew. Many failed and all of them were slow with sloppy technique. My legs were still very fatigued from the previous 3 weeks.

Hand to hand 20kg KB swings - 5 X 10.

20kg KB Swings - 3 X 10

Ben Langford
02-12-2008, 08:12 PM
Monday evening: BJJ

Started with around 15 minutes of free wrestling. Pulled off some nice moves including a fireman's takedown and a very clean ashi harai.

Continued with Harness work - this time focusing primarily on set ups.

Ben Langford
02-12-2008, 08:15 PM
Tuesday morning

Warm up -

10 overhead squats
10 pull ups

Workout

Weighted Pull ups - 80% (32.5kg) X 3 X 3

Ben Langford
02-12-2008, 08:19 PM
Tuesday afternoon:

Warm up

45 seconds each station:

1. Aerodyne
2. sit ups
3. walking lunges
4. Hitting the heavy bag
5. lying leg raises
6. step ups with slosh pipe overhead

Workout:

HSPU ladder

failed during the tenth minute on 5 HSPU's.
Total: 50.

Ben Langford
02-13-2008, 10:18 PM
Wednesday morning

Rode aerodyne cycle for 40 minutes at moderate pace.

Ben Langford
02-14-2008, 07:07 PM
Wednesday evening: BJJ

Warmed up with some light free wrestling and duck under drills. The class focused on escapes from front headlock control and everyone did really well. In fact, the only person to have any problems was a senior purple belt; he still escaped, just not how we wanted.


Rolling was pretty good - finished someone with the twister of all things - and had a good back and forth match with the aforementioned purple belt. The escape from side control mechanism I've been using has been highly successful except against the other two instructors who tool me every time I try it. When I get a high success ratio with it on them I'll be one happy camper.

Ben Langford
02-14-2008, 07:07 PM
Thursday: Rest

Ben Langford
02-14-2008, 07:12 PM
Friday morning:

Warm up:
Row 500m @ 1:50 pace.
8 pull ups
Burgener Warm up with 5kg bar.

Workout:

Max Snatch for the day - 60kg.
Made 60kg easily but couldn't manage 65kg today. Easily had the power was just having an off technique day.

Weighted Dip Heavy Double - 45kg.
Could have gone heavier but the belt started to break.

Ben Langford
02-16-2008, 07:18 PM
Friday Night: John Will Seminar

John was, as always, awesome. For those that don't know John Will is a fourth degree BJJ Black Belt out of JJ's and Rigan Machado's schools, is one of the dirty dozen, and is pretty much solely responsible for introducing BJJ to Australia. He is a phenomenal grappler and a superb coach.

We did some great work on Omaplata and arm triangles - some of which plugged holes I didn't even realise existed in my game. A great night of BJJ.

If you ever get a chance to train with John my advise is: Take it.

Ben Langford
02-16-2008, 07:26 PM
Saturday Morning

Warm up:

45 seconds of each of the following

Rock n' rolls
Hindu Push ups
Skipping
Handstand Practice
Sit ups
Arms only aerodyne

Workout:

25-20-15-10-5
Run 200m
Dumbell Thrusters @ 1/6 BW a hand (12kg)
Evil Wheel roll outs.

Unfortunately I was unable to time this workout as all timing devices were already in use. I know I finished in less than twenty minutes but not how much less.

Ben Langford
02-16-2008, 07:35 PM
Saturday Afternoon: Submission Wrestling

Warmed up with some basic clinch surfing and really emphasised hand fighting and head position before teaching a spinning takedown from a underhook and collar tie - AKA "flying mare" to all you traditional Ju Jutsu practitioners out there - that everyone had a lot of success with in free wrestling.

Ground work revolved around the butterfly guard. Taught the why and how to get there and keep it and let people play with that for a while before introducing the set ups for the triangle and Kimura submisions. It was great to see everyone experienced a good success rate with these subs during both in the hole training and free rolling.

Ben Langford
02-17-2008, 10:23 PM
Sunday:
Rest

Ben Langford
02-17-2008, 10:32 PM
New Cycle - Main Focus: Running Speed, Secondary focus: Vertical Leap

Monday Morning

Warm up:
8 Pull ups
15 overhead squats with 5kg bar
8 Pull ups
Burgener warm up with 5kg bar

Workout:

Push Jerk @ 100% of shoulder press (60kg) X 3 X 5

Clean - heavy single. Pulled 75kg way too easily. Should have gone heavier.
90% of that X 2 (70kg)
85% X 3 (65kg)

Step ups onto a 24" box with two racked 18kg DBs X 30, 15, 5.

Ben Langford
02-19-2008, 02:11 PM
Monday Night: BJJ

Warmed up with a bunch of running, push ups, sit ups and hip escapes.

The instructor who is by far the best fighter and technician in the club took tonight's class. Unfortunately he is something of a natural and, as a result, his coaching ability is somewhat lacking. Don't get me wrong, he's a good mate of mine and if I ever have a technical question he's one of the first people I go to, but his idea of a good class is to get everyone doing basic circuit for around 25 - 30 minutes then demo a move and get eveyone drilling that for 15 - 25 minutes and then jump straight into free rolling.

No progressive resistance and no in the hole training; just repetitive dead drills.

It's not his fault; that's how he was taught (and how I was taught) and it worked for him. People just don't understand that coaching/teaching is a different skill set from technical ability.

Ben Langford
02-19-2008, 02:18 PM
Tuesday Morning:

Warm up:
5 L hold pull ups
6 one handed 20kg KB swings
6 KB Cleans
6 KB Snatches
5 strict pull ups
6 one handed 20kg KB swings
6 KB Cleans
6 KB Snatches
5 kipping pull ups
10 Good mornings with 5kg slosh pipe.

Workout:

All in a 7.5kg weight vest.

Deadlift 65% (85kg) X 3 X 5
GHD Sit ups 3 X 15
Max Pull ups - 12. Bit disappointed with this effort.

Ben Langford
02-19-2008, 02:25 PM
Tuesday afternoon:

Warm up

100m run
10 push ups
10 pull ups
10 lunges
10 cartwheels
10 sit ups
10 kneeling jumps

Workout:

3 rounds for time
15 - 30 - 15
Burpees to target
tuck ups
back extensions

10 minutes and 30 seconds. I had hoped to pull a sub ten but I had to rest in order to make the jump height required (I had several failed attempts which did not help).

Ben Langford
02-21-2008, 03:26 AM
Wednesday morning:

Warm up:
500m row @ 2:05 pace.

Workout:
10-9-8-7-6-5-4-3-2-1 BW Bench press
split with
1-2-3-4-5-6-7-8-9-10 Pukies (AKA pull up burpees)

time: 15 minutes.

Looking forward to my rest day.

Ben Langford
02-21-2008, 03:27 AM
Thursday:
Rest day. Rolled with some mates for around an hour, didn't go hard and was mostly focusing on my omaplatas and triangles.

Ben Langford
02-24-2008, 01:56 AM
Friday morning:

Warm up:
Run 400m @ moderate pace
15 overhead squats with 5kg bar
Burgener warm up with 5kg bar
10 back extensions
5 hang cleans with o bar.

Workout:
Powerclean: 75kg. Strict. No dip allowed.
Rack pull from above the knees: 200kg. Compare to 150kg from below the knee.

Ben Langford
02-24-2008, 01:58 AM
Friday night: MMA

Main focus of the evening was knees and elbows from the clinch. Thai kicks are coming along nicely.

Ben Langford
02-24-2008, 11:22 PM
Saturday Morning:

Warm up:
30 seconds each station, 2 rounds
skipping
punching floor bag
kneeling jumps
aerodyne
pump ups
Drop snatches

Workout:
300m DB weighted walking lunge with clean and 5 presses every 5 lunges @ 10% BW a hand.

Wore a 7.5kg weight vest for the first 100m but paid this off as too frickin' hard - had meant to do 400m but as every lunge failed in the last 20m I cashed it in.

Ben Langford
02-24-2008, 11:25 PM
Saturday afternoon - Submission Wrestling.

Warmed up with wrestler's walk and drilled leg shots - ankle shoot, single leg and double leg - before doing some free wrestling.

Worked on mount maintenance and armbars from mount before some in the hole training and free rolling.

Ben Langford
02-24-2008, 11:27 PM
Sunday: Rest.

Did some yoga in the morning as some active recovery but the warrior poses absolutely killed me as my legs are stuffed from saturday's lunges.

Ben Langford
02-24-2008, 11:34 PM
Monday morning:

Warm up:
2 minutes on aerodyne at moderate pace.
Burgener warm up with dowel.
20 pull ups
10 back extensions
10 handstands
10 good mornings with slosh pipe
Burgener warm up with slosh pipe

Workout:
Snatch on the minute
45kg X 1 X 5
47.5kg X 1 X 5
50kg X 1 X 5
55kg X 1 X 3
67.5kg X 1 X 2

Front squat heavy single - 90kg
80kg X 2
75kg X 3

100 sit ups.

Ben Langford
02-27-2008, 01:14 PM
Tuesday morning:

Warm up:
8 pull ups
6 Bear complexes with dowel
10 good mornings
8 pull ups
4 Bear complexes with slosh pipe
4 good mornings
8 pull ups
2 Bear complexes with o bar
2 good mornings

Workout:
In a 7.5kg weight vest
Shoulder press 40kg (65%) x 4 X 6
Max Back extensions - 22
20 (90%) X 2
18 (80%) X 3

Ben Langford
02-28-2008, 03:33 AM
Wednesday morning:

Workout: Aerodyne intervals.

Max rounds of 45 seconds on, 30 seconds rest @ 60kph minimum
followed immediately by
Max rounds of 30 seconds on, 45 seconds rest @ 60kph minimum.

Don't know how many rounds of each I managed but the workout took around 30 minutes.

Ben Langford
02-28-2008, 03:34 AM
Thursday: Rest