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Leon Robotham
07-01-2010, 05:28 AM
Hi Guys

So i'm kicking off my training log over here at CA. Right now i'm only chasing 3 things, a 3x bwt dead, a 2.5x bwt squat and my blue belt in BJJ ( 4 actually, 100kg snatch :) . I feel like im getting close to the latter, but I do understand that achieving that grade is only the very beginning.

Yesterday

10-2 Squat Clean - 60k
50-10 Abmat sit-up, unanchored.

5.25

BJJ.

We worked on some side control holding techniques, isolating the near-side arm and then sliding over into mount. From the mount we worked on stabilising the top position and then going into the cross choke, Roger Gracie style.

Plenty of isolation rounds and free sparring afterwards. Good times :)

Leon Robotham
07-01-2010, 02:39 PM
After work

5.30pm

Warm-up
Burgener
10 strict pull-ups, 10 Kipping, 10 CTB.
10 squats each round

Rounds in 4 minutes of
Power clean + FS + PJ +BS + rack jerk, 70kg

9 rounds.

After class

7.30pm

Session with a powerlifting coach.

5-5-5+ Deads

147.5-170-192.5x10

Accessory: Snatch grip deads, seated goodmornings (I much prefer standing), weighted step-ups & variations of bulgarian squats unweighted.

Leon Robotham
07-02-2010, 04:42 PM
Heavy day on the mats tomorrow, so nothing serious tonight.

5 minutes skin the cat

3x 250m row 1minute rest.

42.4
40.7
42.0

Foam roll.

Leon Robotham
07-03-2010, 09:17 AM
A long warm day in the gym today.

Coaching from 9-12, shifting mats and equipment between 12-1 then BJJ from 1-3

BJJ.

Warm-up

Bear Crawl, Shrimp, Bridge over shoulder, Upa, bakward + forward roll to combat base & hip matrix.

Drills

Psycho baby: Partner A on all fours crawling toward Partner B who is in sitting guard. The aim is for Partner B to post off the opponents head and shift their hips out to the side, while the pyscho baby continues to crawl around the mat trying to push the guy in sitting guard over.

Variation: This time instead of posting and shifting the hips out you take an arm-drag and scoot out to the side.

Psycho toddler: similar to psycho baby except up on knees, this time the guy in guard goes to his back and places his feet on the other guys hips. Once on the hips the toddler gives forward pressure while the opponent shifts the hips back and returns to sitting guard.

Variation: Pull toddler into butterfly guard roll to your back and then kick back up to BFG similtaneously shifting out to the side with the underhook.

Techniques: BFG sweeps and variations. We started off with the basic BFG sweep and then did them with a hop while turning the corner and with head and arm control to secur the mount.

Isolation rounds: specific sparring at about 50-60% with the goal to pull off th techniques used that we'd just been focussing on. I was rolling with a relatively new guy here and his perceived rate of exertion was a bit off so I kept having to get him to relax as it was heading down the wrong road.

Free sparring/randori: My last session on the mat was a pretty frustating one, I wasn't able to pull anything off and my guard was absolutely horrendous. Today was different and the rolling went smoothly purely because I didn't force anything. The last roll of the day for me was interesting, it was with my coach who is a rooster at 56k compared to my 90 and 2 stripe brown belt, i'm a 2 stripe white haha). He guillotined me early on because I gave him my neck, but I managed to survive anther 6 minutes with him withut being tapped. When I started training in BJJ back in Octber he choked me out 5 or 6 times in 4 minutes so I consider this a bit of a success.

I'm going to be logging my BJJ in detail because it helps me to evaluate the session and take away lessons from both the negative and positive.

Leon Robotham
07-05-2010, 01:24 PM
Back Squat 3-3-3+

125-145-167.5

5 rounds
5 Push Press,70
20 walkin lunge

3.12

50 pull-ups.
10/10/10/10/10

finished up with a light 1k jog with intermittent sprints between 20-30m each for 6 sets.

Feeling pretty tired today because I haven't had the opportunity to relax this weekend, currently running off about 5 hrs sleep.

Leon Robotham
07-06-2010, 01:51 PM
Burgener Warm-up PVC x 3
20 Burpees.

Snatch

8 x 1 on the minute, 75k no misses.

AMRAP 15
5 Power Clean, 80
400m

7 rounds in 14.33 and cut it short there. It's been a while since I've done much over 5 minutes, except for BJJ. Didn't feel too bad.

Leon Robotham
07-08-2010, 04:31 AM
BJJ

Warm-up

Light jogging, hip escapes, rolls, breakfalls, hand and grip fighting.

Techniques

From Sitting guard

Everything building from partners opposite arm with a pistol grip. First one was to scoot the hips in close pressing his arm to the chest and then with the free hand securing a deep underhook with a belt/gi grip. A quick subtle shift to the opposite side of the trapped arm then roll off to the side, elevate with one hook, plant the other on the floor to push up and lift with the arm thatís trapping.

Tried a variation of this which felt a like it was a difficult one to master and also felt low percentage, this one was same set up except you took one hook and placed it on the floor on the outside of your partners guard, felt like there was too much space and an easy opportunity to recover.

After this we did a sweep which was pretty much the same except we had a collar and elbow tie, I can see this one being prtty high percentage, but more of a one to catch somebody off-guard. Kind of judo chop the neck and elbow at the same time from BFG then do the traditional sweep.

One of my favourite sweeps, from BFG with a pistol grip simply jump back pulling the opponent forward and onto his knees, scoot out to the side a little then because you already have one hook in itís easy to take the back from there.

Isolation sparring rounds in BFG working on the techniques, the jump back was really high percentage but I had quite a bit of difficulty with the other two.

Free SparringÖ

Rolled with one of my coaches first and towards the end of a 6 minute round I got too caught up in not getting subbed and reverted to hand fighting from the bottom while he had side control. I should really have gotten straight to my side and worked my escapes, got grilled for it as itís a school boy error. So for the rest of the night I played off bottom being pretty passive until my partner either had side or mount and then worked on my escapes diligently. Things went well just as soon as I worked technique, lesson learned.

It was a warm session tonight on the mats but because I was rolling with quite experienced guys it was relatively chilled, unlike Saturdays which are generally balls to the wall.

Finished up with some press-ups, sit-ups, squats and some HSPU. Nothing serious just killing time while I waited for one of the lads to roll out and get changed.

Leon Robotham
07-08-2010, 12:59 PM
Feeling a bit stiff from jits yesterday...

Deads 3-3-3+

158.5-181-205

About a couple of hours later

3 rounds
30 russian swings , 45k bell
30 squats

6.45.

Foam roll and stretch.

Derek Simonds
07-08-2010, 02:35 PM
Nice goals Leon. I log my BJJ pretty extensively as well. I look forward to following your progress.

Leon Robotham
07-09-2010, 06:21 AM
Thanks Derek, I will keep track of your log and can hopefully steel some stuff from you :D

I've heard of a lot of people road mapping their BJJ training and coming up with flow charts of their game plans, is this something that you've done before and if so do you find that it helps?

With regards to my goals.... My bodyweight is 90kg, I always float around that weight, I tried to cut for my last BJJ comp and ended up just missing the weight for the medium heavys so the heavyweight division it is.

I started 5-3-1 with a 1rm back squat (conservative) of 180kg and a deadlift of 235kg. My most recent rep maxes were 170kg back squat for 11 reps and 210 deadlift for 9 reps (without looking back) so almost 6 months into the program I'm getting nearer to those goals. I really need to be more disciplined with accessory work, but as you know sometimes after BJJ your body has taken a toll.

I'm also very conscious that I need to be pressing but after 10 years of muay thai my shoulders are pretty shot, no excuses though, I will begin to get some overhead work in. I did start 5-3-1 with press in there, but after 3 cycles my shoulders went again, not enough caution so I've let them be teh last 12 weeks.

Thanks for saying hi and i'm sure i'll be picking your brains somewhat in the near future.

Leon.

Derek Simonds
07-09-2010, 08:14 AM
I have definitely flow charted my game and it helps a ton. I will try and find some of the documents that I have used. One of the things I like to do is make sure that for each position I know my 1st, 2nd, 3rd and 4th attack, positional advance or sweep and if I am in that position escape or pass. So if I was doing that for closed guard it would look like this

Closed Guard:
Attack: Collar Choke, Armbar, Triangle, Omoplata
Sweep: Scissor, scissor variant, omoplata, armbar
Pass: Knee up leg over, knee up leg over opposite side, stretch back grab ankle to shoulder pass, Jump to standing press down pass,

If you do this for each position it will really help you. Now all these are basic but from closed guard I have found basic to be the best.

A couple of tournaments back I had sat down and built my gameplan for each round and I did exactly what I had planned. First match pulled guard, sweep to side control, work for the opposite arm, switch sides for arm triangle. Second match was pull guard, sweep to back to collar choke (which I didn't get the sub but did win by a ton of points). So I definitely believe in working a gameplan and flowcharting my game.

If you have any questions just ask and I will try and find those documents.

Leon Robotham
07-10-2010, 04:16 AM
That's fantastic, Derek!

I need to have more of a plan and the flow chart will help with that, in all honesty it's the basics that I need. After only 10 months on the mats I fugure that if I can do the simple things well then it should serve me well in the long run.

I'd really appreciate getting a copy of those charts, thank you very much for that.

Oh, what is the "stretch back grab ankle to shoulder pass"?

Cheers

Leon Robotham
07-10-2010, 04:18 AM
Yesterday

50 thrusters, 42.5k

2.26 - this is 22s faster than my fastest Fran time. Not that it matters much but thought it was interesting.

5 rounds
400m
25 press-ups.

13.29.

Derek Simonds
07-10-2010, 04:51 AM
That's fantastic, Derek!

I need to have more of a plan and the flow chart will help with that, in all honesty it's the basics that I need. After only 10 months on the mats I fugure that if I can do the simple things well then it should serve me well in the long run.

I'd really appreciate getting a copy of those charts, thank you very much for that.

Oh, what is the "stretch back grab ankle to shoulder pass"?

Cheers

It is a great pass to get caught in a triangle is what it is. I will see if I can find a video of it and post it. I am really bad with names for the different moves.

Leon Robotham
07-10-2010, 08:46 AM
BJJ

It was another warm day at the gym today so the warm-up was kept short.

breakfalls, rolls, shrimping & hip switching (not sure what this is called but it's the drill for taking the back?)

Throw: With a collar and elbow grip standing square on take the hand with the collar secure kind of a reverse underhook on the opposite arm, simultaneously turn and put your hips on the outside of your opponents (now your facing away from your opponent with two arms gripping one of his, this position feels quite like a KB windmill). It's basically now a case of whipping him over your hips to the mat and finishing with a grip on the inside arm.

Brushed over the scissor sweep.

Guard Passing: Starting in guard secure a belt and inside thight pant grip, plant one foot then stagger the opposite foot and stand with your back at about a 45 degree angle. With the arm that has the pant grip use your forearm to drive his leg to the mat, kick back into a tripod position and walk round to the side. Block the guard out with the inside knee, ride his near side elbow up high and secure head and arm side control.

Variation: The guy on bottom manages to get to half-guard when your working round to the side. Move his arm up high and switch your hips dropping them to the mat near his so that you're facing away. He'll probably have an arm on you so threaten the kimura then grab a belt grip. Next walk your foot up to get some space to pull the trapped leg out. Finish in side control with and underhook and look to mount.

Next pass similar drill, but this time when you plant your foot the guy on bottom goes to attempt a scissor sweep. You counter by weaving the arm on the same side as your opponent has his shin across your body under and over both of his legs and taking a sleeve grip. Then you basically spawl and work round t side control.

If the guy on the bottom defends by keeping his knees close to his chest you overhook the leg and pull it back, block the guard out and secure side.

Sparring: We worked in groups of 3s today each getting 8 rounds of 4 minutes on while the other two switched at the 2 minute mark.This was tough, fun and fast paced. I played mostly off my back and managed to get and inverted triangle on but didnt finish. Quite suprised I gt as far as I did with that but i'm guessing Kafui was just happy to work on his counter to it. Fun times...

Finished with 10 minutes ginastica.

Time for a few beers :)

Leon Robotham
07-12-2010, 03:29 PM
Back Squat 5-3-1+

135-152.5-175x8

The Bear

5 rounds incremental loading, rest as needed.

Worked up to 70k was still sleepy got confused somewhere along the line and did 6 rounds. From 40-70.

This was the first time I've trained at 6.45am, mentally I wasn't really fired up for the squats but they turned out ok, and the bear was just a complete brainfart.

Leon Robotham
07-13-2010, 12:14 PM
Burgener warm-up PVC x 3

Snatch 2-2-2-2-1-1-1-1

30-40-50-60-70-75-80-85F-85F-85.

My PB is 96k, but I haven't snatched that since coach B helped me at lunch on his Scottish cert. To achieve my goal of a 100kg snatch i'm going to have to do it more than once a week. I think i'll add in a few lifts before BJJ on a wednesday and accessory before squats and deads, pulls, SB & tall snatches etc.

40 pull-ups/chins done in 5s between sets.

Leon Robotham
07-14-2010, 02:52 PM
The traffic on the way to the gym was crazy tonight so I didn't have any time for oly.

BJJ

Warm-up: Jogging, bear crawls, rolls, shrimping and hip mobility.

Guard passing/retention drills. We started off with a pant grip of any kind, but had to be near the ankles. You then chose a side and worked towards it, the reaction was for the guy on bottom to recover guard and the counter was to use his momentum to pull his legs to the opposite side, finishing with a knee on belly.

Next was the single leg stack pass counter. With one leg pinned to the mat and the other wrapped over the shoulder you work round to side, but before you make it the bottom guy blocks it by making a frame with his hand on your hip. From there you basically shoot your hips out and turn in while dropping the leg which is over the shoulder down towards the mat. This gives you another frame and allows you to take the pinned leg over his head to meet the hand on the hip, then you remove the leg making the frame and recover guard.

Double under stack pass counter. From the stacked position make your legs heavy on your opponents arms, now walk the shoulders back to create space and pull him down to the mat. To finish simply recover an open-guard.

After covering the drills a few times we did them at speed in sequence from start to finish a couple of times.

5 rounds of 4 minutes flow-rolling. The rules are no strength above 50%, no submissions, relaxed pace and you're not allowed to stay in one position for more than 5 seconds.

I really like rolling like this because it allows me to focus on the smoothness of transitions, grips and also allows me to try new things against a semi-compliant opponent.

5 rounds sparring. Everything was working well for me tonight, especially the triangle which I usually always struggle with. Ahh!, i've just figured out why it clicked... on the double under pass we worked prior you had to shuffle your shoulders back to create space. I used the same technique to gain space and more of an angle and managed to hit it 3 times. For the rest it was a really relaxed roll, the perspective from the lessons carried over into sparring. I think the point was being made on purpose, because in recent weeks there's been some wreckless randori.

Great night on the mats.

Leon Robotham
07-15-2010, 12:41 PM
5-3-1 Deads

170-192.5-215x7 2.388 x bwt.

2 mile jog 14.40

Foam roll and stretch.

I was feeling a little stiff today from BJJ and being at a desk for 8 hours didn't help. I'd set myself a goal of 8 reps, but because I like to keep a couple in the tank I cut it short there. Pretty happy with the numbers.

The ligt run was done with a couple of lads from the gym so we just chewed the fat for 15 mins and had a laugh. Feeling a lot looser than earlier thank god.

Leon Robotham
07-19-2010, 12:55 PM
Friday, Saturday and Sunday off. Plenty of good food, beer, rum and socialising :)

Thank the lord for this deload week.

Back squat 40,50 & 60%

80 (should have been 77.5 but 80 was on a bar already), 92.5 & 112.5

50 Pull-ups. 10-10-10-5-5-10.

Leon Robotham
07-20-2010, 01:24 PM
Power Snatch Heavy

80k.

This felt pretty fast and snappy. It actually felt a lot better than my recent snatch attempts, probably not suffering any paralysis by analysis.

Leon Robotham
07-21-2010, 03:16 PM
BJJ

Warmed up with some jogging, rolls and crawls of different variety.

after the warm-up we paired off and drilled a couple of variations of the double-leg takedown. The first one was with two rigid arms behind the legs and the second was with the legs wrapped. We kept drilling this for a good portion of the class, the coaches were making a point of a rapin change in levels and an accurate shot. Once we'd covered this with a completely compliant, non-engaging partner we included some grip fighting. I was getting pretty caught up with trying to hand fight and win a grip with my right hand (i'm an orthodox) and Hywel said it would be better to simply guide the arm up to create space for a good shot. It worked really well.

The next drill was a follow up from the double-leg. With the leg wrap, almost in side control we were to scoot up a little and place the outside leg under both of the legs. Then we removed the outer arm and pinched the hips with your elbow. The outside arm was now up the length of the opponents body, palm facing up with firm pressure. This was basically to stop him from turning into you for an escape attempt and to buy a little time so that we could secure side control. To finish we simply take the other arm and take a head control and the same time clearing the arm and taking a gable grip.

Head and arm control from side. From this position we drilled the key lock when your partner was being silly and waving his hand infront of your face.

Time seemed to have passed us by so we didn't do any isolation rounds and went straight into sparring. It was hellishly hot and humid again in the gym, we were all tired so everybody was using good jiu-jitsu and not relying on power. I sparred with Hywel, Aldo ( the 120kg+ 6ft beast) and Owen who's had a lot of time off the mat recently. Rolling with Hywel was great, I think the other coach forgot to stop the round and we ended up going for about 8-10 minutes. It felt like 20! My lower body was working really well and I managed to escape and ezekiel and a gable choke twice, granted I was given a jiu-jitsu clinic but afterwards Hywel said that my neck was pretty big and he struggled with it. I managed to escape a lot of bad positions and also managed to take his back with hooks in but couldnt finish. I ended up getting choked with a gi choke of some sort right on the buzzer :)

Next up was rolling with Aldo, this just plain sucks but luckily for me he was really bloody tired because of the heat so little strength was being used. I say little but little for him is still a lot... It was ok, he played on the bottom to start and worked to mount, but I escaped when he went in for the choke. Finished off the round taking his back and getting the tap with a gable choke.

Rolling with Owen I played a pretty passive game to allow him to dust the cobwebs off and get some work in without having too much to think about. It was a good roll, i tried to keep using my hands to a minimum and focused on an active lower body and hips. Also managed to get a gable choke.

I've been managing to take the back on a lot of guys across different belts lately. My closed guard game is pretty poor and i'm working on it a lot, I'm a fairly big and strong guy so was advised early on not to get in the habit of shutting shop and not allowing other guys to do jiu-jitsu. Because of that I always tend to play an open guard or BFG. My technique for taking the back is to allow my opponent to kind of break my guard, most people go for the basic knee in the middle technique. With a sleeve and collar grip (not deep) I let them get to a combat base and then spin out to the side and put a hook in like De-la Riva. From here I switch my grips and take the arm with the collar grip and take hold of the arm I had while using the arm that had the sleev grip to grab the belt. All the time here i'm pushing and pulling to test their base ( I'm off to the side here with a belt and sleeve grip with my legs kind of scissored around my opponent, the leg thats in front of him i scoot round to the back and hook. To take the back with a smaller guy i'll just kick forward and they drop right into position. For a bigger guy its part pulling him down and pulling me up.

Tonight was a really good session for me, i've had a couple of sessions where I felt as though I was taking a backward step but it's all good for now.:D

Leon Robotham
07-22-2010, 02:23 PM
Deload deads 40-50-60 %

90-112.5-135

10 minutes prowler walk 150kg. Floor has minimal friction hence the load, but it was still a suckfest. No stopping. Ankles, calves and shoulders were burning during and afterwards.

Derek Simonds
07-23-2010, 03:28 AM
I have never taken the back from de la riva. I understand completely what you are doing and find it amusing that I haven't done that before. I have done a similar pass from standing but never on the ground. Glad I read that. I get de la riva all the time. At the state championships this year I won my last match with 2 points from a de la riva sweep. I couldn't pass the guy once I swept him but got the 2 for the win.

I also have been working on taking the back from the guard. Most of my techniques are derivatives of Roger Gracie (I am not quite as tall but not far off in total size) moves. I had a private and worked on them for an hour.

I can now take the back from closed guard using a simple grip. It turns out that the grip is the key part. You loosen the gi on the right side, sit up into your opponent and reach around their back with your left hand and grab under their right armpit. Ideally with your right hand you pass their gi to your left hand and you can grab it tight right under their armpit. From there just lay back to your right side open guard and use your right leg to push their right knee away and pull them back into you with your left arm. Voila great back control.

I am enjoying the blog. You ought to do a shameless plug in the fighting section or at least here in your log.

Leon Robotham
07-23-2010, 04:16 AM
I have never taken the back from de la riva. I understand completely what you are doing and find it amusing that I haven't done that before. I have done a similar pass from standing but never on the ground. Glad I read that. I get de la riva all the time. At the state championships this year I won my last match with 2 points from a de la riva sweep. I couldn't pass the guy once I swept him but got the 2 for the win.

I also have been working on taking the back from the guard. Most of my techniques are derivatives of Roger Gracie (I am not quite as tall but not far off in total size) moves. I had a private and worked on them for an hour.

I can now take the back from closed guard using a simple grip. It turns out that the grip is the key part. You loosen the gi on the right side, sit up into your opponent and reach around their back with your left hand and grab under their right armpit. Ideally with your right hand you pass their gi to your left hand and you can grab it tight right under their armpit. From there just lay back to your right side open guard and use your right leg to push their right knee away and pull them back into you with your left arm. Voila great back control.

I am enjoying the blog. You ought to do a shameless plug in the fighting section or at least here in your log.

I find it really natural to take the back from de la riva but depending on who i'm rolling with it can be tough to get the second hook in. If you're a points player then you'd only get the advantage I think, but you still have a lot of submission and transition opportunities. For you it will be a good technique because as i'm a lowly 2 stripe white belt i'm still figuring a lot out. I'm beginning to analyse less and do more, things are becoming more natural but I just don't have a big arsenal.

Did you see the Braulio technique on the blog? Is the grip that you're talking about that one but with an underhook? I'm thinking the overhook so that the arm doesnt base or resist... I think i'm with you.

Glad that you're liking the blog, can you think of anything else that could be put up to make it better?

Derek Simonds
07-23-2010, 06:06 AM
I just watched the video. The grip is exactly what I am talking about the difference is the direction you move your opponents arm. In the video you wouldn't be able to move to the back because he can block you with his right arm. The way I do it is to pop the right arm across his body and move to the same grip. Does that make sense? I have 3 different setups I work to get the arm across but that is the key, the arm has to be across the body so you can get around them.

The second variation he did where he underhooked the arm and grabbed cross collar is one of my all time favorite control moves from guard. I have never seen the triangle from there before and will drill that this coming week.

When you say gable choke are you talking about a baseball choke? BJJ has some crappy naming conventions so it is hard to have a discussion when you are saying the same thing but thinking different moves.

Here is a link for a no-gi version http://www.youtube.com/watch?v=4KlXBd9VAcM I use a gable grip anytime I do this choke not the way he is grabbing.

Leon Robotham
07-23-2010, 09:36 AM
I just watched the video. The grip is exactly what I am talking about the difference is the direction you move your opponents arm. In the video you wouldn't be able to move to the back because he can block you with his right arm. The way I do it is to pop the right arm across his body and move to the same grip. Does that make sense? I have 3 different setups I work to get the arm across but that is the key, the arm has to be across the body so you can get around them.

The second variation he did where he underhooked the arm and grabbed cross collar is one of my all time favorite control moves from guard. I have never seen the triangle from there before and will drill that this coming week.

When you say gable choke are you talking about a baseball choke? BJJ has some crappy naming conventions so it is hard to have a discussion when you are saying the same thing but thinking different moves.

Here is a link for a no-gi version http://www.youtube.com/watch?v=4KlXBd9VAcM I use a gable grip anytime I do this choke not the way he is grabbing.

That makes perfect sense. I think a setup that might work for me would be after loosing the gi to go for a collar choke with the right hand in first. Threathen the choke with the other hand and if they go to break the grip quickly pull them in with the right arm and leg. Hopefully this will trap the arm between our chests and I can secure the grip to begin the transition.

What was I thinking? I was referring to the cradle choke I think... The grip I use to stay on the back before attacking is the gable grip. It was late when I typed that sorry. http://www.youtube.com/watch?v=XWTd705t1oc at 2.29 in this video Andre Galvao does the choke.

Leon Robotham
07-25-2010, 03:58 AM
Friday.

I trained with the pro team. Thought it was a no-gi BJJ class but it turned out to be a focussed sparring session. We did about 8 rounds of Muay Thai, shoot-boxing, wrestling and then finished off the session with some rolling. Although I haven't thai boxed in about a year I was still able to control the pace and work at distance. The shoot-boxing was a different story, my upright tha style doesn't convert well to MMA so I got taken down quite a lot until I started to sink down in a boxers stance and throw leg instead f body kicks. My shooting ability is pretty poor but after several crappy telegraphed attempts and failures I managed to bait on of the lads in walking backwards then quickly changed levels, shot and got the takedown, happy with that one takedown even though I got levelled. Suprisingly the wrestling went well and I had fun. I finished off getting a few rounds with Kafui who has a fight coming up and fairing quite well, and then with Ian. Now that our class has grown I don't get as much time to roll with Ian, but every time I do he puts on a jiu-jitsu clinic. At 56kg and a 2 stripe brown belt to my 90 he just takes the p*ss, I learn how to tap a lot, but I know what not to do next time around.

Fun class but i'm done with taking knocks and bumps from elbows,shins and knees and getting punched in the face. :(

Saturday

BJJ

Warmed up with shrimping, crawls, rolls, breakfalls, partner hip-up things.. and flipping from one side control to the other.

BFG passes were the focus of the technique section for this session. The first pass was to get in nice and close to nulify the hooks and pinch the hips with our elbows, from there mule kick on leg up and back then bring it back in to stuff one of their hooks across your hips. Secure a deep underhook, spawl hips to the floor, walk round and sit to kesa gatame then switch to a deep side control with the arm trapped high. On the next pass you had an underhook but you just sprawled off to one side and worked round to finish like the first variation. Finally we were to wrap the legs and put your head to one side of your opponent on the mat and spring over to side control.

After working those techniques we were to work them in isolastion with your partner giving about 50-60% resistance. I couldn't get the mule kick to work for me as written with a resisting partner, my flexibility needs work. To make it work for me from the safe position, hips tucked I reached underneath and grabbed the hook that I didn't want to hook, kicked back and then trapped the leg. It worked well. For the one where we sprawled off to the side sometimes it worked and other times I got caught in half guard. The last one for me worked well but felt pretty sloppy.

The sparring session was good, I got to work with people who are about my level so was able to try things i'd been wanting to work on. First thing on the agenda was a simple sweep from guard when the opponent attempts to pass. With a collar and sleeve control you kick one leg up while bridging the hips up and over landing in the mount, it's simple but was working well for me. I'm going to focus on a couple of things every week to help improve my closed guard game. Next was the first triangle from the braulio video on our blog I got all the way to the triangle after a few hip adjustments I couldn't get it closed properly.

I tried to take the back using your technique Derek and I can see how it will work but my set-up for getting the arm trapped wouldn't have worked without being forcefull and i'm trying to let things flow on the mat.

Leon Robotham
07-26-2010, 01:36 PM
Burgener Warm-up

Power Snatch
50-50-60-60-70-70-80

Back Squat 5-5-5+ 5-3-1 Cycle 7 week 1. (repeated cycle 4 after a BJJ comp)

123.5-142.5-161.

3x10 pull-ups between sets. My strict pull-ups are getting stronger.

5x10 GHR
5x10 Barbell Shrugs, 80k. Too light.

Derek Simonds
07-27-2010, 03:58 AM
The easiest way to use that technique is to just sit up at the same time you pull your opponent forward with your hips and pin the arm you are going to reach around in between you and him. It is an explosive move but you aren't just horsing them around.

Leon Robotham
07-27-2010, 08:20 AM
The easiest way to use that technique is to just sit up at the same time you pull your opponent forward with your hips and pin the arm you are going to reach around in between you and him. It is an explosive move but you aren't just horsing them around.

Aha yeah i'm with you. That seems really simple, i'll give it a shot in sparring tomorrow. What I think will be a great BJJ book has finally come out today, Andre Galvao's "Drill like a champion" , look it up.

Derek Simonds
07-27-2010, 12:50 PM
I just ordered it. Be here in 5 days.

Leon Robotham
07-27-2010, 01:32 PM
I just ordered it. Be here in 5 days.

Me too, but it's going to take a couple of weeks for mine :mad:

Here's a video of galvao with some neat drills and a couple of decent gi sweeps from half way through.
http://www.youtube.com/watch?v=Ejm4CryCyic&feature=fvsr

Leon Robotham
07-27-2010, 01:35 PM
light power clean triples, worked up to 80k.

10 Hill Sprints, steep grassy hill.

5 at about 60 meters and the other 5 about 40.

Leon Robotham
07-29-2010, 01:07 PM
wednesday

BJJ.

At the end of the session on Saturday one of the newer guys asked our coach about escaping the triangle. Ian said that rather than teaching him the escape he would teach a class on the triangle choke and then cover 2 escape options so this is what was the basis of the class.

Warm-up - Jogging, rolls, shrimping, breakfalls, different types of quadrupedal movement. Then partner stand-up drills (Goal being to hand fight and tap the shoulders, then the hips). Next was grip surfing/fighting, the coach yelled out a grip and we had to fight for it, he'd change at random. Quite a warm-up.

We covered the basic triangle, from the open guard. Ian showed us how to hold position on a resistant opponent and a solid way to finish the choke. We were told to finish at an angle and to avoid closing the triangle over our feet so we didn't toe-hold ourselves. Then we had to reach under the arm that is on the outside and grab our own knee to lock it in tight. After about an hour of covering this we were shown the basic knee to the mat walk around escape and the figure four escape.

Isolation drills - escape or finish the triangle at about 60%. 1 2 minute round each way, reset when achieve objective.

Sparring: This was a really good night for me, I played a light floating game focussing on movement. Just looking to flow from position to position provided heaps of passing, sweeps and submission opportunities. I rolled with Hywel for an 8 minute round and there was a lot of sweeps, back taking and escapes by both of us, nobody really dominated and nobody got a sub, but it just flowed for the full round.

Great session.

Leon Robotham
07-29-2010, 01:11 PM
Deads 5-5-5+

150-175-197.5 x 15

The deadlifts were rediculously fast tonight.

5 rounds
200m run
10 Swings, 25kg bell.

4.46

Accessory - RDL, GHR, Pull-ups.

Foam roll and stretch.

Leon Robotham
07-30-2010, 02:23 PM
Burgener WU

Power Snatch - lots of singles working up to 5 x 1 x 80kg.

Barbell Power Shrugs - 3x10
140-150-160k

PS was good today.

Leon Robotham
08-02-2010, 01:32 PM
Saturday
BJJ

Warm up - jogging, lots of styles of animal crawling, rolls, breakfalls, shrimping and hip matrix.

5 minutes grip fighting

10 minutes flow rolling - no subs

After the flow rolling we covered the turning pass. When you're in somebody's half guard and passing but they're deep on the leg you switch your hips so that you have your back to your opponent. If he has an underhook threaten a kimura and as soon as he pulls the arm back shove your elbow up high and secure a belt grip. There's pictures of me in this position on our blog here www.faktorybjj.tumblr.com once in this position you can either walk your foot up to create enough space to clear the knee or use your free hand to push their leg over your knee.

There was only 6 of us in the session so we just rolled together for 5 6 minute rounds. My jiujitsu was really on point today, because their was only one guy heavier than me I played open guard throughout. I'd read an article earlier in the week which laid out the open guard principle of always having 2 or 3 points of contact at any one time to allow you to grip, push, pull and move. Simple and obvious but just actively thinking about that and working on it I was able to play at quite a high tempo without really ever aving my guard passed. When I rolled with my coaches my guard was passed several times, but I was able to pull off a couple of sweeps and took the back twice which was great. Hywel said that I was the hardest person to choke at our gym, he had mount once and was trying for an ezekiel, after several escape attempts I managed to get out the back door.Twice he had my back and went for the finish but I was able to avoid getting tapped and move into a dominant position.

Awesome session!

Sunday

Went down to Manchester on a bit of a road trip for a mobility cert with Jami Tikkanen. Had a great day, learned a lot and willbe putting it all into practice to increase my shoulder mobility.

Today

Back Squat 3-3-3+

133.5-152.5-171

For time

250 squats. If you break at any point run 400m.

6.16. No breaks.

Leon Robotham
08-03-2010, 01:14 PM
10 rounds
200m run
3 PC&J, 70k
3 Box Jump, 28in.

12.30.

Derek Simonds
08-04-2010, 07:33 AM
Nice time. I decided that I am adding back in Olympic lifts this next go around. A bunch of guys at the academy have had me helping them with their workout design and lifts. It got me hungry for some classical lifting. Not sure that right now I could do 30 PC&J at 70 KG in 12 minutes. Should be fun.

Leon Robotham
08-05-2010, 01:01 PM
Nice time. I decided that I am adding back in Olympic lifts this next go around. A bunch of guys at the academy have had me helping them with their workout design and lifts. It got me hungry for some classical lifting. Not sure that right now I could do 30 PC&J at 70 KG in 12 minutes. Should be fun.

I love the Olympic lifts but i've been away from them for a while. I'm interested to see how much my increased strength will carry over, but right now i'm dusting off techniques issues. I also need to work massively on shoulder mobility. Have fun with that workout, it was fun!

Leon Robotham
08-05-2010, 01:40 PM
Wednesday

BJJ

Warm up - jogging, crawls, hops, rolls, cartwheels,shrimping and grip surfing.

Drills - 10 minutes guard passing.Open Guard, 50%, no subs or sweeps just replacing guard.

The focus for this session was all about basic escapes from bottom.

Side control escape http://www.facebook.com/video/video.php?v=455927365820&ref=mf

Basic escape from mount http://www.facebook.com/leon.robotham#!/video/video.php?v=455931060820&ref=mf

Escape from mount when opponent has a hand in the collar http://www.facebook.com/leon.robotham#!/video/video.php?v=455938125820&ref=mf

Escape from side control/replacing guard http://www.facebook.com/leon.robotham#!/video/video.php?v=455945115820&ref=mf

Reversing side control when opponent has a head and arm http://www.facebook.com/leon.robotham#!/video/video.php?v=455952130820&ref=mf

Apologies for one of the camera angles.

After drilling the techniques in isolation we did a "king of the mat" rolling session. We had about 18 rolling and 4 stayed in the middle, the goal is to sub, sweep or pass/pin to stay on the mat. You can only be king for up to 3 bouts and there are no tinme limits to the matches.

I managed to stay on as king 3 times and closed the roll with a marathon roll with a guy who moved up here a while ago. He's a 3 stripe white belt but has wrestled at a decent level for quite some time. We went at it for about 12 minutes and rolled to a stale mate, it was fun in the beginning, but in the end it turned out to be a battle of will and grips.

Leon Robotham
08-05-2010, 01:53 PM
I got dropped on my left elbow last saturday rolling and over the last couple of days i've not been able to do any pullups because of the bruising. To be honest as well I haven't iced it because I didn't realise it was an issue until yesterday.

Deadlifts 3-3-3+

162.5-185-198-208

The 198 was a complete brainfart. It's been a long day!

Leon Robotham
08-09-2010, 01:34 PM
Friday

Upper back and shoulder massage then physio on right shoulder, working on ROM then stretches.

Saturday

BJJ

This was a quiet class (8 or 9) and except for Ian (4 stripe brown) and Tyrone (15 yo 4 stripe green) everybody else was a white belt and relatively new to the mat with the exception of a couple of guys with about 6 months nogi experience and nobody was over 70kg...

Warm-up - Jogging, rolls, handstands, cartwheels, shrimping, bridges and hip matrix.

Tecniques - Straight leg lock. http://www.facebook.com/home.php?#!/video/video.php?v=457013975820&ref=mf Key points, execute on side with hips off the mat.

Leg lock defense - http://www.facebook.com/home.php?#!/video/video.php?v=457015015820&ref=mf - Key points, stop opponent from putting foot on the hip and twist knee to the outside to get your heel out. Escape to mount.

Leg lock counter attacks - http://www.facebook.com/home.php?#!/video/video.php?v=457016945820&ref=mf out of the 3 here I prefered the first knee crank.

Open guard pass to KOB - http://www.facebook.com/home.php?#!/video/video.php?v=457019560820&ref=mf - Key points, Chest pressure, hand on top of thigh and mule kick.

Nearside armbar variation - http://www.facebook.com/video/video.php?v=457021145820&ref=mf This is a pretty cool variation but tough to explain the execution and main points.

Baseball bat choke from KOB - http://www.facebook.com/leon.robotham#!/video/video.php?v=457021865820&ref=mf Key points, get hands together in baseball grip and get your elbow off their shoulder toward the mat. Finish in north south.

Same as above but has counter when opponent stops the hips - http://www.facebook.com/leon.robotham#!/video/video.php?v=457022845820&ref=mf Key points, slide knee across arm then finish as above.

Sparring - because of the relative levels of exoerience on the mat I wasn't pushed on the mats, but instead I used this time to work on some techniques and to help the newer guys out. For some reason I kept getting a head and arm triangle when transitioning from either KOB or side control to mount. I always look to get an underhook and a low KOB, the typical reaction by some of the higher ranks is to get to their sides and from here I can work to threaten the far side armbar, kimura or to take the back. with the newer guys they left their arm hangin or started waving it about so i'd transition to mount and sink in the head and arm. I played from the bottom for every roll and worked on my butterfly guard because it was a good chance to work some sweeps and grips that i've been playing with.

To top the roll off I got a chance to roll with GB Newcastle's black belt instructors son Tyrone. Tyrone is 15 years old weighs 67kg is a 4 stripe green belt and has been rolling since he was 4!! It was a really technical roll with absolutely no use of strength and it was awesome. To roll with a kid that young and that experienced is simply humbling, although I didn't get subbed and never subbed him when i passed guard and got to a good position he was out and attacking within an instant. I was breathing pretty hard afterwards haha.

Leon Robotham
08-09-2010, 01:39 PM
Good lifting day for me today.

Back Squat 5-3-1

142.5-160-180x9

10 rounds
10 russian swing, 24k
10 press-up
10 box jump, 24in.

11.01

No jump left in the legs after squats.

When I started 5-3-1 8 months ago 180 was my 1rm. I kept it a little conservative and used 177.5 to kick things off. Pretty stoked !

Leon Robotham
08-10-2010, 01:43 PM
AMRAP 10
Run 200m
5 PC, 75kg.

9 + Run.

Mostly muscle cleaned. Pretty damn gassy, but I like that couplet.

Leon Robotham
08-17-2010, 01:28 PM
Okay so I haven't posted in a week! Been really busy with work, running the gym, hosting a CF Kids cert and spending time with the Martin's. Hectic!

I rolled last Wednesday and will link up the techniques we covered tomorrow. Been too long for me to remember the specifics of the drills and sparring though.

Thursday

5-3-1 deads

175 - 197.5 - 220

Sat & Sun CF Kids cert. Plenty of fun, lots of good info and a lot of play.

Monday

For time
run 200
5 Power Clean
10 Front Squat
15 box jump 36in
run 400
15 box jump
10 front squat
5 power clean
run 200

60kg

6.06

Did this with Kempie and Jeff, Connor and Keegan Martin. Keegan and I did this because of injury and the others did squat clean instead of PC and pull-up instead of box jump. I prefer the version we did. Keegan came in at around 7.30 using the same weight etc only he is only 16 and weighs 65kg, pretty impressive!

Tonight

just ticked off deload back squats. Pretty tired now.

75-95-115.

Leon Robotham
08-19-2010, 04:50 AM
6 Rounds 1 minute rest between rounds

200m + 10 Burpee. Fastest 47 and slowest 51.

10 minutes handstand practice. Finished with a solid hold for 5s.

Leon Robotham
08-19-2010, 01:28 PM
Deload deads 5-5-5

92.5-115-140

Litvinov Sprints (Front squat & 200m. 100m turnaround)
90kg

45-44-45s

Handstand practice

A couple of hours later

3 rounds
10 SDHP 1/2 bwt, 45k
15 broad jump, 6ft.

2.35

More handstand practice

Band work for left arm, trying to rehab a jits injury.

Derek Simonds
08-20-2010, 06:00 AM
That is awesome about the kids cert. I have always liked what the Martins were doing with CF Kids. Looks to be some good progress on your workouts.

Leon Robotham
08-20-2010, 03:34 PM
That is awesome about the kids cert. I have always liked what the Martins were doing with CF Kids. Looks to be some good progress on your workouts.

The cert was brilliant mate, you wouldn't be disappointed if you attended one. What they're doing with CF Kids is amazing.

Thanks Derek. I've been trying to push a bit more on the metcon side of things recently, but there's still a lot a can't do because of my wing.

Leon Robotham
08-20-2010, 03:36 PM
Short and sweet tonight

3 rounds
400m run
10 Hang Power Clean, 60k
10 Press-up

6.16

Leon Robotham
08-23-2010, 01:14 PM
Saturday

1 Power Snatch
1 Hang Power Snatch
3 Overhead squats

Worked up from 40k in 2.5 increments to 70k. Good speed and form throughout.


BJJ - Class was dead today, the local football team was playing the opening game of the season and I'm pretty sure that had something to do with the lack of bodies on the mat. Not to worry though, it basically turned into a private class :D

No footage from the session.

This class was more about concepts, we kicked off with hand fighting, then grip fighting for a sleeve grip, then working up the arm for an elbow/sleeve grip, then advancing to collar grips. After that we covered jumping guard aggressively and were given a few pointers 1. secure good grips 2. cut an angle 3. make sure your opponent is going down to the mat off balance and take advantage.

Next we worked escapes from side control, mount and back. Lots of drilling with the emphasis on good hip movement.

So most of the class was spent drilling with Hywel shouting out posture and hips throughout. Obviously BJJ is all about posture and good hip movement but I find it amazing how an inch can mean finishing or missing a tecnique. It's ALL in the hips!

Sparring with Hywel was interesting, I think he was basically just allowing me to work and watching what I would do and then counter or nullify the technique. Although a lot of the techniques I was trying weren't working he wasn't able to pass my guard and in the last seconds while he was passing to the side I managed to pull off a sweep with one BFK in over my right shoulder by rolling with it.

Good session.

Leon Robotham
08-23-2010, 01:16 PM
Today

back Squat 5-5-5

125-145-165

For time
400m Run
5 rounds
2 Front Squat, 110
3 Burpee
4 Box Jump 36in.

5.21

This really sucked!

Leon Robotham
08-24-2010, 12:54 PM
AMRAP 7
3 Hang Power Snatch, 55k
10 Lateral press-up. (either explode over a 20k plate and do a press-up on each side with one hand on the plate, or walk your hands over the plate from side to side before each rep.)

8 rounds exactly.

Suckfest!

Leon Robotham
08-25-2010, 03:06 PM
Last night

K-Star mobility wod day 1

10 minutes sat in the hole with spinal flexion. Had to use the couch for the majority of the time, but regardless of that it still sucked!

Tonight - BJJ

We had a lot of new guys on the mat so today was all about drilling basics.

escape from side control. Bridge,roll to side, shrimp, recover guard. We drilled this with no resistance and then with 60% for 2 minutes each.

escape from side control with underhook. bridge, grab an ankle and roll to knees (recover guard, take back or roll them over to side). drilled with no resistance then 60% for 2 mins on each variation.

Guard. Scissor sweep. Collar and sleeve grip, open guard and put knee across opponent from hip to chest, one leg on the floor, push-pull and then scissor. Drilled again without and with resistance at 60%

Scissor sweep to arm bar. If you can't get the above because your opponent has good balance you kick the leg on their chest straight, switch your hips creating an angle and then bring your other leg over the head for the armbar. This is a solid technique because if you have good grips it's pretty tough to escape. More drilling.

After this we did a flow drill with no resistance where we'd start on the bottom in side control and work through the sequence. Bridge and escape with or without the underhook, recover guard, go for scissor sweep opponent resists here, switch to armbar.

Sparring, only two rounds with the focus on working todays techniques (only belts with stripes were allowed to sub and they could use any technique to finish). I rolled with a guy who has been rolling a while with us and a nogi guy from another club. I started off in bottom for both rounds and worked my way to top using the techniques we were shown, I caught the gi guy in a triangle and the nogi guy with a head and arm triangle. I think the nogi guy will be good once he learns to use his grips, he's strong and pretty fit so i'm looking forward to rolling with him in future.

Derek Simonds
08-26-2010, 05:39 AM
It sounds like the club is growing nicely.

Leon Robotham
08-26-2010, 01:22 PM
It sounds like the club is growing nicely.

It really is Derek, I was talking to Hywel today about him putting more classes on. Unfortunately for me though because of my schedule I can only make 2 classes per week.

due to the sudden growth I'm finding that because there's a lot of new guys the randori has been reduced significantly. I need to get some more sparring in with the higher belts, but i've not been on the mat with them in a while.

Leon Robotham
08-26-2010, 01:23 PM
Snatch Balance

40x2 -50x2 - 60x2 - 70x2 - 80x1 - 90x1 - 100x1.

Power Clean 3 on min x 10 min. 85kg.

Everything fast and snappy so i'm pretty happy. Not enough time to fit a metcon in of any sort though

Leon Robotham
09-02-2010, 02:29 PM
Saturday

Played arund with some OHS and managed 11 at 90kg (bwt), but I couldn't get anymoe because I didn't have the bar clipped up and there were 4 5kg bumpers either side. It was good to squat with the weights all over the place though :)

BJJ -

Small class of 7 with 2 girls on the mat, a beginner (Teresa, my partner) and Lisa a 3 stripe Blue and partner of Hywel.

Guard retention drills (Open Guard), with both feet on the hips when partner moves hook one foot behind the opposite knee to the way he moves and square up, then the same drill but with sleeve grips as well. Followed up with opposite foot to opposite hip then switch hips with 3 points of contact at all times.

Basic shrimps escapes from bottom and a from the back.

Sweeps. We did a sweep from spider guard when you pull your opponent in by bringing your knees to the body and then extending them while rolling over with them to either mount or side. Very simple and I managed to hit this twice in sparring with Ben the wrestling guy.

The second sweep was almost too simple to believe! from side control with two hands in spin out and up to reverse the control. Probably doesn't sound right but i'll take a vid of it when I get my phone back and upload it.

We were told to keep all of the sparing light and to try and use some of the techniques that we'd worked in class that day. I managed to pull the sweep off on Hywel and also worked on a few of the retention drills, Hywel liked it and said that I was using my hips a lot more. He also said that my bottom game is really good and that I should start to develop my top game now. I've spent almost the last year on my back playing mostly open guard, my closed guard isn't the greatest but If I need to i can get there and hang out. He's given me the SBG top game DVD to watch so hopefully the principles explained will improve my game.

This class was great because Teresa was on the mat, it was good to see her playing on the mat and enjoying the experience. She would like to do it more, but only if there are other women on the mat or if she just rolled with me. She will rolll when Lisa is in town and also when Nat comes down to try it out.


Monday

Back Squat 3-3-3
Press 5-5-5

135-155-175
40-40-40

Did the presses between squat sets. Shoulders felt fine for once, but need heaps of work.

Tuesday

Snatch Heavy

Lots of singles up to 90kg. First time snatching bwt in 9 months, mainly because i haven't snatched. Speed is starting to come back. Happy!

Played with 2 16k bells.

Tonight

Deads 5-5-5
Press 5-5-5

155-177.5-200
45-45-45

200 felt a little heavy today on the 4th and 5th. Presses felt good, but i'm going to use 45 as the starting point and work up in baby steps.

Leon Robotham
09-03-2010, 12:49 PM
Power Snatch.

40x1x3 - 50x1x3 - 60x1x3 - 70x1x3 - 80x1x3

4 attempts at a 92.5k Snatch. Missed all 4. 2 behind and two because I wasn't aggressive enough in extending the arms to finish the turnover.

Leon Robotham
09-07-2010, 02:07 PM
Saturday

BJJ.

General warm up.

Sequence drill - Sitting in BFG your opponent grabs a collar in an attempt to pass. Grab his wrists with the opposite and to whichever lapel he grabs. Cup his hand and pull down to break the grip. Secure a grip on the arm behind the elbow, trap his hand in your armpit scoot forward and armbar. Pretty neat technique!

Same sequence but instead of going for the armbar you go for the triangle.

Same sequence but instead of going for the armbar you take a double handed grip over his triceps of the attacking arm and switch to the omoplata.

We drilled over the above for a while and then rolled with the aim of pulling off one of the techniques. While drilling with one of the guys he latched onto my left arm pulled and that was it! This injury is a pain in the ass. Everything else for the rest of the session was completely passive.

Saturday night was hell even after lots of ice, but come sunday morning I was a lot better thankfully as I had some flooring to lay.

Monday.

Squats

3-3-3

135-155-175.

Feeling beat so I stepped back a week.

10 rounds
1 PS
2 HPS
3 OHS.

50k. 3.30.

Today

10-1 PC, 80k
1-10 Russian swing, 45k.

9.57. Suckfest!

Derek Simonds
09-08-2010, 02:29 PM
Do you know what is hurt with your arm?

Leon Robotham
09-09-2010, 04:20 AM
Do you know what is hurt with your arm?

Hey Derek

I got slammed on my elbow and ever since I've not been able to do a pull-up or any real pulling which doesn't involve keeping the arms straight. I've been able to snatch, but not really clean without any significant pain. I think it was the triceps tendon and it hurts from the elbow right up to the armpit. I've had a chiropractic adjustment, have seen and osteo, I'm starting physio on Friday, but I think I need to get myself to the docs and arrange an MRI. I must admit that since the injury I've not taken any time out from the mat or really from training. I've worked around it the best I can, but i'm hoping that my 2 week holiday in 10 days time will help the recovery. I'm using bands at the moment to help rehab it and tbh there's just nothing in it. I couldn't even do a body row last night!

Leon Robotham
09-09-2010, 04:25 AM
Shoulder Press 5-5-5
46kg.

The physio on the shoulders seems to have worked, i'm now able to press without the pain i've previously had, but I really need to be disciplined with my stretching. Going to try and keep the jumps to 1kg and just take my time with them.

Snatch Balance

30x2 40x2 50x2 60x2 70x2 80x1 90x1 100x1 110x1PB.

No metcon as headed out for a meal with my mother afterwards.

Derek Simonds
09-09-2010, 07:10 AM
Yep that sucks. I broke my ulna a couple years back grappling. I continued to train for another month before I went to the doctor. He said 2 things one we know you are not a pu**y and two we know you are dumb. I laughed and said well if you aren't smart you gotta be strong. Go to the doctor and get an MRI it isn't worth messing something up worse long term. My rehab took 3 months because I tried to work through it. And your upcoming holiday will definitely help.

I have been watching the BJJ Faktory blog did you compete in the in house tournament or skip it cause of your arm?

Leon Robotham
09-09-2010, 12:54 PM
Yep that sucks. I broke my ulna a couple years back grappling. I continued to train for another month before I went to the doctor. He said 2 things one we know you are not a pu**y and two we know you are dumb. I laughed and said well if you aren't smart you gotta be strong. Go to the doctor and get an MRI it isn't worth messing something up worse long term. My rehab took 3 months because I tried to work through it. And your upcoming holiday will definitely help.

I have been watching the BJJ Faktory blog did you compete in the in house tournament or skip it cause of your arm?

That's a funny story man, my mate kempie says that quite often actually. I'm definitely going to see a doctor just as soon as possible. Realistically though I'm not going to be able to get there until after I return, work's just too hectic at he moment.

I didn't compete in the inter-club, my arm definitely wouldn't have been up to that at all. Being injured is rediculously frustrating, there's just too much fun to be had when you're running at near 100%.

Leon Robotham
09-09-2010, 12:56 PM
Deads 3-3-3

165-190-213.5

Tabata Squats - low score

19.

19 for each round for a total of 152

Leon Robotham
10-12-2010, 07:13 AM
A whole month since my last post haha. Glad to have had the time off and now it's time to get back on track.

On the 13th of Sept I worked up to a squat triple at 185kg.

On the 16th of Sept I pulled 225x5

On the 17th I worked up to a 93.5kg Snatch.

( lost my notes so I can't remember what the conditioning sessions were, but the important things were the lifts so not to worry.)

2 weeks in Jamaica was much needed, it was a great holiday despite being hammered by a storm for the whole second week.

Came back 100kg haha.

Last night.


Squat
123.5- 142.5-161.

Derek Simonds
10-12-2010, 09:29 AM
Awesome man I am glad you had a good vacation and look forward to more good training!

Leon Robotham
10-13-2010, 07:15 AM
Thanks Derek

It really is time to get back into the swing of things. Did you get hit by that storm as well ?

Leon Robotham
10-13-2010, 07:16 AM
Press 3x5

47.5 across.

For time
50 Swings
75 Squats
50 Swings

1.5 pood.

4.26.

Leon Robotham
10-18-2010, 02:01 PM
13.10

BJJ

Basic Armbar from guard drills, then basic armbar from guard technique, finishing with a basic set-up and tighter finish. (from guard to a high guard over one shoulder).

Basic side control escape, bump > shrimp > replace guard

Guard retention drills, letting partner move around to pass guard while we had to get squared back up to 12 oíclock.

Finished up with about 40 minutes of sparring, as predicted I was blowing out of my hoop, rolled with a couple of blue belts and while Iíve been away a few of the whites have been given extra stripes putting them up to 3 & 4 stripes. Itís funny but when I roll I donít feel like iím being challenged by other white belts and i sub just about everyone, with the blue belts I donít get subbed but donít sub either, and with the purple belts I have a good roll often being able to pull of a sweep or two never getting submitted but mostly I get hammered by them, as I should. Even though this is how things tend to pan out I still have glaring holes in my game and im certainly without doubt still a whitebelt having rolled for exactly 1 year in the GI this weekend.

14.10

Deadlift 5-5-5

150-175-197.5

Press 5-5-5

50kg.


16.10

Front Squat

60-70-80-90x3
100-110-120-130x2
140-150-160-170x1

10kg 1rm PB.



18.10

Squat

130-148.5-166.

Tabata row

1053m.

Derek Simonds
10-20-2010, 08:50 AM
Congrats on the year. That is pretty darn cool.

Leon Robotham
10-21-2010, 05:10 AM
Congrats on the year. That is pretty darn cool.

Thanks Derek, what is even cooler is that i got my blue belt yesterday :D In all honesty I really don't think I'm ready for it, but all I can do is respect my instructors decision. I've not lost a match in competition and I fair really well on the mats, just right now I'm not fit at all and yesterday I was being grilled and pressured from the get-go. I'm told from the other more experienced guys on the mat that you never quite feel ready for your promotion, but you will grow into the belt. All I can do now is give it my all and continue to compete.

Spent most of the session yesterday being shark tanked by about 23 other guys, it was hard work, I was gassing like crazy and was pretty close to being carried off the mat.

My next competition will be an eye opener for sure :)

Leon Robotham
10-21-2010, 05:11 AM
Tuesday

3x5 press - 52.5

4 rounds
250 row
5 PC, 70

5.40. Transitions were slow.

yesterday was BJJ, lost and lots of sparring with me getting shark tanked, having to spar from certain positions etc before being promoted to blue belt. It was unexpected!!

Derek Simonds
10-21-2010, 05:45 AM
Thanks Derek, what is even cooler is that i got my blue belt yesterday :D In all honesty I really don't think I'm ready for it, but all I can do is respect my instructors decision. I've not lost a match in competition and I fair really well on the mats, just right now I'm not fit at all and yesterday I was being grilled and pressured from the get-go. I'm told from the other more experienced guys on the mat that you never quite feel ready for your promotion, but you will grow into the belt. All I can do now is give it my all and continue to compete.

Spent most of the session yesterday being shark tanked by about 23 other guys, it was hard work, I was gassing like crazy and was pretty close to being carried off the mat.

My next competition will be an eye opener for sure :)

Yeah buddy! You have achieved something most people will never do. Blue is a heavy belt, there is a lot to learn. Almost an encyclopedia of information waiting for you to pick up. Focus on learning the techniques and melding them to your body. It doesn't matter how someone else does a technique you have to be able to do it. Your game will develop as you learn. I spent one entire year as a blue belt just doing choke, armbar and triangle. Have fun Leon and congrats again.

Leon Robotham
10-22-2010, 07:09 AM
Yeah buddy! You have achieved something most people will never do. Blue is a heavy belt, there is a lot to learn. Almost an encyclopedia of information waiting for you to pick up. Focus on learning the techniques and melding them to your body. It doesn't matter how someone else does a technique you have to be able to do it. Your game will develop as you learn. I spent one entire year as a blue belt just doing choke, armbar and triangle. Have fun Leon and congrats again.

Thanks a lot Derek! I'm being told that I have to continue to build my foundations on the fundamentals of BJJ, pure basics! everything else is icing on the cake and the majority of that icing shouldn't come until I reach purple which is apparently where your personality etc starts to influence your game more. Have you found that to be the case with your game?

I'm having heaps of fun, I've found a sport that I truly love and i'm prepared to put the time and effort in to be the best I can. I spent almost 10 years practicing Muay Thai and i'm now prepared to spend the rest of my life doing BJJ.

Thanks again mate.

Leon Robotham
10-22-2010, 07:16 AM
Deads 3-3-3

162.5-185-208.5 (sh*t form - back rounded, too much time out, have gotten soft)

Press 5-5-5

53.5k

KB Row 45k 5x5
GHR 3x10
BE 3x10

Derek Simonds
10-22-2010, 08:03 AM
Thanks a lot Derek! I'm being told that I have to continue to build my foundations on the fundamentals of BJJ, pure basics! everything else is icing on the cake and the majority of that icing shouldn't come until I reach purple which is apparently where your personality etc starts to influence your game more. Have you found that to be the case with your game?

I'm having heaps of fun, I've found a sport that I truly love and i'm prepared to put the time and effort in to be the best I can. I spent almost 10 years practicing Muay Thai and i'm now prepared to spend the rest of my life doing BJJ.

Thanks again mate.

I am in complete agreement. A couple of other thoughts as well.

We are both fairly big guys, my style as a blue belt was absolutely crushing. If I got a position I might not get a sub but by gawd you were going to play hell to get out. As I got towards the end of my blue and now into my road in purple I have started playing differently. I read an article by John Wills the other day and he had some thoughts on that as well. In it he talks about crushing and letting up a little when you know where people are going to escape to attack. I said well that is exactly what I have been looking for to sum up what I am trying to accomplish right now.

All of my instructors tell me that they think blue is the foundation. You have to learn all of the moves and learn them well. Purple they have all said is the heaviest belt because you now have to make those techniques part of your game. I am looking forward to the next 3 years to see what I can do with my game.

And just in the for what its worth column 208.5 X 3 after a month off really isn't gone soft... :D

Leon Robotham
10-28-2010, 07:34 AM
I am in complete agreement. A couple of other thoughts as well.

We are both fairly big guys, my style as a blue belt was absolutely crushing. If I got a position I might not get a sub but by gawd you were going to play hell to get out. As I got towards the end of my blue and now into my road in purple I have started playing differently. I read an article by John Wills the other day and he had some thoughts on that as well. In it he talks about crushing and letting up a little when you know where people are going to escape to attack. I said well that is exactly what I have been looking for to sum up what I am trying to accomplish right now.

All of my instructors tell me that they think blue is the foundation. You have to learn all of the moves and learn them well. Purple they have all said is the heaviest belt because you now have to make those techniques part of your game. I am looking forward to the next 3 years to see what I can do with my game.

And just in the for what its worth column 208.5 X 3 after a month off really isn't gone soft... :D

Right from the get-go because my main instructor is a rooster he told me not to get into teh habit of trying to play a crushing guard game, and the other coach stopped me from playing a closed guard game because of leg strength. So far my game has been based off of open guard and when on top it's a light game. I'm now looking to work a lot on my closed guard and also settling into position, but I must admit I just like it when the roll flows because opportunities just seem to pop up everywhere.

After speaking to more experienced guys like yourself and my coaches I'm really going to be anal about all of the techniques that i'm learning. Drilling is my friend!

I guess 208.5x3 isn't too bad, I just expected to pull that with much better form. Before I went away I pulled 225 for a pretty sweet set of 5.

I picked up some bug over the weekend after a fancy dress. Could have been a bug, could have been food poisoning, either way I've lost 3.5kg, I'm thoroughly dehydrated and I'm not looking forward to getting back into the swing of things. Gonna resume lifting from Monday, take a step back again and just hit a couple of metcons before then.

When you say crushing and then letting up a little when they're going to attack.... Do you mean you will actually give them the room to attempt their technique, and then after luring them into that false sense of security you would begin your own attack?

Leon Robotham
10-28-2010, 01:49 PM
AMRAP 20
Row 250
10 wall-ball
10 slam-ball
20lbs.

9 rounds. Pretty gassy.

Derek Simonds
10-28-2010, 02:49 PM
When you say crushing and then letting up a little when they're going to attack.... Do you mean you will actually give them the room to attempt their technique, and then after luring them into that false sense of security you would begin your own attack?

Perscatly! Good example is when you have knee on belly and they try hip out and push your knee off. That is the perfect time to get an armbar. By the way I lost in the gold medal match to a guy who did exactly that to me. I knew it was coming but couldn't find another way out and boom submission. From side control I will ease up enough that they start to move and then go for a kimura, armbar or choke. Play with it and you will start to see the moves coming from all over.

Leon Robotham
11-01-2010, 01:56 AM
Perscatly! Good example is when you have knee on belly and they try hip out and push your knee off. That is the perfect time to get an armbar. By the way I lost in the gold medal match to a guy who did exactly that to me. I knew it was coming but couldn't find another way out and boom submission. From side control I will ease up enough that they start to move and then go for a kimura, armbar or choke. Play with it and you will start to see the moves coming from all over.

I'm on it! I remember getting that a lot of time in the early days, but I was never able to keep my hips low enough.... I can stay down now and it works well. There's a slide show of me hitting it on our old blog (with hips high duh!)

Thanks mate.

Leon Robotham
11-01-2010, 02:01 AM
Friday -

Max burpees in 1 minute. 30 reps. Then 3 x 10 big burpee.

Saturday -

"Laura V"
AMRAP 15
3 clean, 60
6 push up, hands off deck
9 box jump, 24 in

12 rounds.

BJJ.

One of the lads is fighting freakshow fletcher so today was nothing but heavy sparring with him. Intense!!

Sunday -

spend day laying flooring and painting, oh the joy!!

Leon Robotham
11-02-2010, 08:03 AM
Monday -

really nothing too serious.

3x5 squat at 120kg, way too light.
5x5 press at 40kg, felt ok.

Nothing else. Will get a complex in of some sort after some oly lifting tonight, i'm basically just messing around and getting SOME work done, but not much!

Leon Robotham
11-11-2010, 02:31 PM
Pretty poor training week due to workload.

Tuesday 2nd.
5x3 Powerclean 90kg.

Wednesday 3rd
BJJ - We spent the session taking the back from turtle position. I didn't take any notes afterwards but from memory.... 1st technique was to secure a harness and then jump knee through and rolling back to secure the first hook. The second technique you made your way round to north-south and your opponent tried to secure a leg for the takedown, but you step over and wrap the arm with your legs reach over your opponents back and get an underhook with forearm control. From there you can armbar or roll to crucifix

Thursday 4th.

traffic was crazy so got to the gym pretty late pulled a few deads up to 220. felt heavy. Food intake has been good but clearly still dragging after being ill.

Friday 5th.
Press 3x5 52.5k.

Saturday 6th.

BJJ - very quiet day on the mats for some reason. Lots of guard retention isolation rounds, very light and very slow pace. Then flow rolling, no staying in a position for any more than 3s. We were just told to get on with it today, no talking just rolling keep it light and keep it technical. My guard retention is getting a lot better, but my conditioning needs work...:D

Monday 8th
Squat 3x5
125-145-165

Press 3x5 55kg

Did some kettlebell work.

Will update the rest tomorrow.

Leon Robotham
11-15-2010, 07:23 AM
Tuesday

Pull-ups 4x2. feels awesome to actually be able to pull myself over the bar again.

messed about with some RDLs, nothing heavy just a stretch out really.

Wednesday
BJJ - comeptition sparring, starting from standing and rolling as you would in a comp.

I'm quite suprised at how well i faired here, won 3 by points and then got smashed off my mate who is also a blue, belt but has 4 years no-gi experience. Need to work on my gas and also on guard retention as Ryan was passing quite easily. It could be because i was gassed but im putting it down to simply needing to work on it more.

Thursday

Had a stressful day at work and just wanted to get under some weight.

Snatch

Triples at 40-42.5-45-47.5-50-52.5-55-57.5
Doubles at 60-62.5-65-67.5-70-72.5-75.77.5
Singles at 80-82.5-85-87.5-90-92.5

No misses and a pretty fast turn-over. This was a short session before class, literally just load and lift. Pretty sweaty afterwards.

After class 3x5 Press 57.5.

Friday

Nothing other than some pull-ups.

5x4.

Saturday

Press 3x5 60kg. Feels good to be able to press, I still have shoulder pain, but it's a lot less of a hinderance than before.

BJJ competition Sparring

i had a really good session on the mat this time, although I was the bigger guy on the mat my judo and wrestling skills arent the greatest, plus I didn't want to go too heavy with regards to takedowns and throws. I managed to pull guard offensively in all 4 matches by getting a foot in the hip and pulling my opponent down before working to set up the armbar, that sequence was enough to create sweep openings and I worked to top position in 3 out of 4 of the matches and to the back in one. I managed to sub Keiron (a long time training partner) with a cross choke from Knee on Belly ( I was looking for Dereks farside armbar here) but the cross choke was on a plate. Did some flow rolling afterwards.

Sunday

Stiff as a board after jits.

On the minute for 10 minutes
20 Russian swings, 16kg

Then

5 2HSwings
5 swings l/r
5 cleans l/r
5 snatches l/r

x1 rest x2 rest x3. done.

Leon Robotham
11-15-2010, 01:23 PM
Squat 3-3-3
135-155-175

Press 5-5-5
61k (will progress 1-2.5-3.5-5-6-7.5-8.5)

3x10
GM 60k
BE

3x5 dips. Erring on the side of caution until i'm confident my shoulders won't explode.

Tabata Row 938 ( 100 and odd meters short of PB).

KB Circuit from yesterday 2 times through unbroken immediately after the row. 16k bell.

Leon Robotham
11-16-2010, 02:09 PM
Power Snatch Doubles
10 Mins 65k
Power Clean Doubles
10 Mins 80k

3x
10 BB Row 80k
5 Pull-up
10 BE

2 Mins LCCJ 2x25k
Lost count but

5x
5 2HSwings
5 swings l/r
5 cleans l/r
5 snatches l/r
16k

Leon Robotham
11-22-2010, 03:27 AM
Wednesday

BJJ

Lots of animal style movements to warm-up.

Armbar, triangle and hip escape drills.

Techniques - Armbar Ė triangle Ė armbar

Good set-up with this one. From collar and wrist grips switch the hand on the collar to an overhand tricep grip and pull him in with knees, with the opposite hand secure a grip over his opposite shoulder using any loose cloth. Make sure you keep a hold of the triceps to trap the arm. Foot on the hips and spin out to secure the armbar. If he manages to escape you can switch to triangle and then back to armbar. We played with this sequence for about an hour or so and then went into sparring.

I sparred with a couple of big dudes and for the life of me I couldnít figure out a way to secure a triangle at all. My hip movement was good but their necks and my legs are too big, the armbar was working well though. Iím either going to have to put heaps of work into figuring out how to nail this or forget about it all together when they have necks like Mike Tyson!!

Thursday

Deads 3-3-3

162.5 Ė 185 Ė 208.5x5

3x10 RDL 100k
3x10 BB Row 100k
3x10 BE

5 rounds
3 hang power clean, 70k
6 Press-up
9 Slam ball

3.20 something.

2 rounds kettlebell circuit 20kg bell.

Friday

Press 3x5
63.5

(no conditioning, have not been able to shift this chest cough and cold for the last week. Itís been doing the rounds, just a shame Iíve picked it up so soon after being ill.)

Saturday & Sunday off. Went to gym to watch BJJ, didnít really miss much as class was quiet and a couple of the guys were looking at the 50/50 guard. I can get into that position if I want to, but I cannot see any logic in shooting for a 50/50 position, whatís the point??

Derek Simonds
11-22-2010, 06:26 AM
Some of the guys are our academy are playing with 50/50. I think it is silly. They go for a point or an advantage and then just tie you up with that for the rest of the time.

On the triangle the biggest key to getting it consistently with thick necks is to turn your body more towards 90 degrees from your opponents body. If you are more square and internally rotate your lower leg you will have a really hard time securing the triangle. When you move your torso 90 degrees your top leg is essentially going straight across the back of their neck and you can drive it DEEP. My goal on a triangle is to have to tendon on the back of my leg pressed directly into their cartoid artery and I drive it into their neck so that it is easy to cross my other leg over the top. I will try and shoot a couple of pictures tonight.

I think our bodies are fairly similar and using this technique I can triangle just about anyone.

Leon Robotham
11-24-2010, 03:15 AM
Some of the guys are our academy are playing with 50/50. I think it is silly. They go for a point or an advantage and then just tie you up with that for the rest of the time.

On the triangle the biggest key to getting it consistently with thick necks is to turn your body more towards 90 degrees from your opponents body. If you are more square and internally rotate your lower leg you will have a really hard time securing the triangle. When you move your torso 90 degrees your top leg is essentially going straight across the back of their neck and you can drive it DEEP. My goal on a triangle is to have to tendon on the back of my leg pressed directly into their cartoid artery and I drive it into their neck so that it is easy to cross my other leg over the top. I will try and shoot a couple of pictures tonight.

I think our bodies are fairly similar and using this technique I can triangle just about anyone.

Thinking about it more mate i would go as far to say that it isn't even jiujitsu, I've been taught fronm the start the BJJ is about advancing position. Get the take down, pass guard and work to mount or back. Actively going to 50/50 just doesnt make sense and to me isnt worth it at all, plus BJJ isnt really a spectator sport as is, how boring is it to watch?? I saw the mendes/cobrinha fight from the 09 worlds and it was horrendous.

Would like to see some pics on that but I do know what you mean. I'll give it a try and hope it works but I do struggle massively with it.

Still havent been able to shift the cold/flu thing so I wont be training until at least Monday. Devastating!!

Leon Robotham
11-30-2010, 07:20 AM
We've now had between 8-14 inches of snow in the North East of England, the roads have been treacherous and it's starting to get right on my nerves as i've not been able to lift. Gutting!!

Derek Simonds
11-30-2010, 03:07 PM
We've now had between 8-14 inches of snow in the North East of England, the roads have been treacherous and it's starting to get right on my nerves as i've not been able to lift. Gutting!!

Man that sucks. It is downright pleasant at 85 degrees and sunny today... hehehe

Leon Robotham
12-06-2010, 01:22 PM
Man that sucks. It is downright pleasant at 85 degrees and sunny today... hehehe

hahahaha thanks for that, Derek... We've had the worse winter kick-off in 40 years, we're expected to take another battering later this week and on into next. In places north of me the snowfall has been a meter, we've had 15 inches consistently, and my car is rear wheel drive so even with the slightest bit of snow I'm demoted to public transport. Devastated!!

Made it to the gym tonight though as the roads are clear.

Worked up to 170kg front squat single

then

3rft
250m row
15 thruster 42.5kg

5.08, broke the last set of thruster 10/5. I know I know, pretty bad, but the lactic in my quads just stopped me in my tracks.

Happy with the FS considering i've done nothing in almost a few weeks.

http://www.youtube.com/watch?v=MWl-1Oo8pNg&feature=related wfs - jus to give an insight to the weather we had last week, this is a 10 minute drive from me.

Derek Simonds
12-07-2010, 07:06 AM
Nice workout. I guess having a little extra time off for the snow didn't hurt! 170 KG FS NICE!

Leon Robotham
12-07-2010, 07:24 AM
Nice workout. I guess having a little extra time off for the snow didn't hurt! 170 KG FS NICE!

I think im just stubborn Derek, the guys in class were doing the same workout, but with 10 reps per round and I wanted to finish in a similar time or faster. High expectation considering my metcon hasn't been consistent at all of late.

The front squat i'm impressed with, I couldnt break 160 for ages, didn't do it in a year and then went to 165 then took the 170. Now I just need my clean to improve dramatically as my pb is only 125 I think. It's just doing it haha.

Leon Robotham
12-07-2010, 01:24 PM
Snatch (relatively light)

worked up to 80kg.

10-1
Push Press 30kg
Squat
slamball, 20lbs

4.40.

nice wod but in hindsight it should've been 42.5kg. Next time.

Leon Robotham
12-09-2010, 05:25 AM
Press 3x5
65kg, stoked about that.

BJJ.

Got on the mats early and had a roll with a one of the white belts who was early as well. Good flow roll, no spazzing and lots of good hip movement, I think he'll be really good.

Techniques.

Kimura from guard. This was done with opponents hands already on the mat, anybody with any game isn't going to do that. Secure wrist, take hips back, switch hips and bring leg over the back to pin them then finish.

Attempt kimura, opponent defends, drape free arm over his neck, sit back and finish the guillotine.

Attempt kimura, opponent defends, go to guillotine, opponent defends then switch to kimura sit-up sweep.

Isolation rounds, starting off in kimura. Didn't really like this because i was working with a couple of beginners and they both tried to yark on the kimura, had a little word and it stopped but that was pretty scary!!

Rolling.

Considering i've been off for a while my randori was pretty decent, I think it's just because i was nicely relaxed and had decided that if anybody caught me with anything rather than defending i'd let them take it almost to the point of finishing and then work my escapes. It's amazing how many opportunities are presented on a plate when you just keep moving. One of the guys i roll with is a Polish guy and his game is really technical, but when we roll together it just turns into us both trying new retarded stuff, but it's fun to roll like that from time to time. I managed to pull off a cartwheel guard pass, that was pretty cool.

Rolled nogi for the first time in ages and this guy from another club kept on grabbing my digits, every time he did i said fingers, but he kept on doing it so I used a technique I was shown about a month back from one of the lads who'd just got back from a year in Brazil, apparently oit's completely legal to use the web between your thumb an index finger under their nostrels in oder to lift the head up. It works a treat to get the rnc, did it a couple of times.

Oh, why do people sometimes tap without even trying to defend? That's just bizarre. One thing our coaches always say is never, ever, ever give up. If you need to tap then tap, but for the love of god don't just quit.

Leon Robotham
12-10-2010, 05:13 AM
Deads.

because of the inconsistency of my training I wanted to find out where I am currently, so i pulled a few singles working up to 1 heavy pull.

242kg, felt ok, 245-7 would have been fine, but I have a ton of work to do to get to where I want to be. (want a 600lbs dead, so need 30kegs from somewhere).

Did 3 x 10 hanging leg raises and then called it a day.

Derek Simonds
12-10-2010, 09:53 AM
Deads.

because of the inconsistency of my training I wanted to find out where I am currently, so i pulled a few singles working up to 1 heavy pull.

242kg, felt ok, 245-7 would have been fine, but I have a ton of work to do to get to where I want to be. (want a 600lbs dead, so need 30kegs from somewhere).

Did 3 x 10 hanging leg raises and then called it a day.

Yes you are a monster...

Leon Robotham
12-13-2010, 05:30 AM
Yes you are a monster...

haha thanks! But in all honesty I think I'm a long way from that, too many holes in my game.

Leon Robotham
12-13-2010, 05:39 AM
Friday

press 3x5
67.5. last couple of reps on the last set were HARD!

100 Swings, 25kg untimed. 10x10 explosive as possible.

Saturday

Power Clean and Push jerk up to 110kg, limiting fator here was the power clean, the PJ was pretty easy.

BJJ

Only 3 of us on the mat and one was being graded today.

Guard passing/retention drills.

Then myself and the other guy were compliant and then non-compliant partners for aziz's blue belt testing.

The sparring was really cool, nothing extremely intense but everybody was moving extremely well.

I've found a sequence that works really well for me from top. If i'm in closed guard I keep frustrating my opponent by keeping good posture and working my grips, as soon as they open guard I switch to combat base and secure a double pant grip, I keep downward pressure here and then use the x-pass to KOB and then take a collar grip. From there i've been opting for either the far side arm bar or for teh brabo or kimura. This was seriously high percentage for me on Weds and Sat, going to play with it a little more.

Aziz did really well, we sparred constantly for 40 minutes and he only got tapped twice! Great session and excellent to have another blue belt on the mats, he's rolled for a couple of years now and competed right through the year winning most competitions so it was well deserved.

Leon Robotham
12-13-2010, 02:05 PM
Squat heavy single.

200kg.

Needed to find out roughly where I am in order to reset for a new cycle. PB with some in the tank.

Press 1x5 68.5k
Press 12 50kg. Last two quite difficult.

taking the volume back a little here for a month or so.

It's been a long day but I've managed to tick off two PB's, happy with that.

Derek Simonds
12-14-2010, 07:52 AM
Squat heavy single.

200kg.

Needed to find out roughly where I am in order to reset for a new cycle. PB with some in the tank.

Press 1x5 68.5k
Press 12 50kg. Last two quite difficult.

taking the volume back a little here for a month or so.

It's been a long day but I've managed to tick off two PB's, happy with that.

Congrats on the PB. That is a super solid lift. You just keep getting stronger and your BJJ is progressing rapidly. Very nice. By the way I am excited to see (if you are going to share) what you create for the Faktory in the way of programming.

Leon Robotham
12-14-2010, 08:02 AM
Congrats on the PB. That is a super solid lift. You just keep getting stronger and your BJJ is progressing rapidly. Very nice. By the way I am excited to see (if you are going to share) what you create for the Faktory in the way of programming.

Thanks man, I am getting stronger for sure, and I do feel like i'm growing on the mats which is great.

No secret with regards to the programming, I bounced a couple of things off Gant and i'm just going to keep it simple. Actually, after I emailed him my idea it turns out that it's pretty close to what he's doing at the moment.

Basically a condensed SS, focussing on linear progression 2x a week, 3 lifts each day with one conditioning session each week as we figure a lot of that will come from the mats. Conditioning will be mostly complexes using KBs BBs and sandbags and relatively short. Once that stalls out switch it over to a 2 day wendler.

Leon Robotham
12-14-2010, 12:54 PM
clean pull + hang clean heavy single.

worked up to 110, attempted 120 twice and missed, too greedy as would have made 115 :mad:

On the minute for 10 minutes.
2 pull-up
10 push up
15 squats.

First workout with pull-ups in for a long time. Felt ok.

Leon Robotham
12-17-2010, 07:04 AM
Played with Kettlebell swings up to 32kg as my warm-up.

Deads 5-5-5+

157.5 - 181 - 205. All dead stop.

Couple of hours later at home. 15-1 Kettlebell snatch l&R 16kg. around 13-14 mins, no stop watch, just TV clock. Limiting factor was my left arm and also callouses.

Leon Robotham
12-20-2010, 03:11 AM
Saturday.

Cooked up a birthday workout for Kempie.

AMRAP 30.

Tag Team: (one person working only)
5 burpees
10 HPC 50kg
250m row.

250m short of 11 rounds each.

Did this with Laura D and there was no letting up, while i was slowing up she just stayed the same. Needless to say this was a killer!!



BJJ.

Got in slightly late after doing a little bit of xmas shopping.

Lots of drilling. Back control/escapes - side control/escapes - mount/escapes.

After drilling for about an hour and a half we only had time for two 6 minute rounds of sparring. I rolled with Hywel and managed to catch a triangle twice, but didnt finish it and also did really well to reverse a sweep. I must have rolled really well because Hywel asked for me to do another round with him afterwards and it was pretty much the same. I found myself getting crushed by a KOB and for the first time ever actually felt like I could tap, dont know whether this was because I was hungover and therefore mentally weak or because he has super shapr knees haha. Either way I managed to man up and escape. He was trying to get me to turn into him so that he could get a hand deep in the collar, fortunately I sussed it and managed to get spin out to me knees and take his back.

Derek Simonds
12-20-2010, 04:19 AM
KOB from people with good pressure it is flat out miserable.

Leon Robotham
12-20-2010, 05:30 AM
KOB from people with good pressure it is flat out miserable.

I think that is the first time I've experienced a true KOB with solid pressure. I do not want to experience that at all from anybody our size, not even worth thinking about the pain that'd cause!

Leon Robotham
12-20-2010, 02:47 PM
Squat 3-3-3

140-160-180x5

Press 70x5
52.5x12

BJJ.

Jumped into jits for the last hour because i'm heading out for a meal on Wednesday night.

Made it in time for 5x7 minute rounds and then some stretching. The stars must've been completely aligned for me tonight because nearly evrything i tried came off and for the first time ever I subbed Hywel who is a solid purple belt (under Karl Tanswell of SBGi).

This guard pass is working a lot for me, get to combat base after opening the guard then take grips inside the knee on both legs, stand up and stagger legs keeping one leg between your opponents. From here step a leg out wide and square off momentarily before mule kicking the leg between your opponents leg up and back then kicking it through to KOB. This is what I used to pass and then I worked for a hand in the collar, but he got to his knees so I spun off and took his back.

I had hand deep in the collar working for a bow and arrow choke, but Hwyel was defending really well. I thought it would be pointless to spin round and try to force it on so instead I opted to try and isolate his left arm (at this point i'm in kind of an s mount), still with one hand deep in the but hoping he'd forget about that and think about the arm. In the end I locked my legs over the top and finished with a cradle choke. http://www.youtube.com/watch?v=_NvOXeqKhGo

Now not trying to gloat here, Hywel has tapped me out a million times before, but this for me is a milestone.

The more I relax the better my jiujitsu. Wooosah!

Samuel Hughes
12-20-2010, 04:38 PM
Man, you jitz guys sound like you have so much fun. Congrats!

Leon Robotham
12-21-2010, 05:05 AM
Man, you jitz guys sound like you have so much fun. Congrats!

Thanks Samuel, BJJ is a beautiful game! If you haven't had the opportunity to try it out I would highly recommend it to anybody. Probably the best thing about BJJ not directly related to the art is the people who do it, it's kind of a brotherhood, the community is absolutely fantastic whether you're competing or not. I've been active in sports for years and have to say BJJ has been the most fun.

Derek Simonds
12-21-2010, 06:53 AM
WOOSAH Indeed! I can remember every time I tapped a higher belt. It is a milestone.

Leon Robotham
12-21-2010, 07:04 AM
WOOSAH Indeed! I can remember every time I tapped a higher belt. It is a milestone.

Thanks Derek, it feels great doesn't it?! I'm more stoked about it than any other PB. Did you see the link that Hywel posted on my FB profile the other day from Matt Thornton? It's an old blog post about the journey through the ranks of BJJ, it's a great article and actually confirms something you said to me a while back about the accumalation of techniques and also solidifying the fundamantals.

Derek Simonds
12-21-2010, 07:10 AM
Thanks Derek, it feels great doesn't it?! I'm more stoked about it than any other PB. Did you see the link that Hywel posted on my FB profile the other day from Matt Thornton? It's an old blog post about the journey through the ranks of BJJ, it's a great article and actually confirms something you said to me a while back about the accumalation of techniques and also solidifying the fundamantals.

I didn't see the link but will go check it out. I love reading Matt's writings.

Leon Robotham
01-04-2011, 02:56 AM
Dec 29th.

5-3-1 Squats

150-170-190x2

12 min AMRAP
5 Power Clean
5 Thruster
70kg

7 rounds in just over 7 mins then wrapped in.

Dec 30th

Mr Joshua
5 rounds
400m
30 Abmat
15 deads 250lbs.

17.03

Dec 31st

50 Swing
20 Push up
50 Squat
40 Swing
20 Push up
40 Squat
30 Swing
20 Push up
30 Squat
20 Swing
20 Push up
20 Squat
10 Swing
20 push up
10 squat.

14.28

Jan 2nd

Press heavy 5, missed, 71x4.

3 rounds
50 Jump and touch, 18 in above max reach.
40 Squat
30 abmat
20 push up
10 pull-up.

13.01

Yesterday

row 1k easy. 3.36.1

Deload squats
AMRAP 10
12 Wallball
12 Swing 20k.

10 + Wallball.

Then BJJ. Will write about it tonight as im at work now.

Leon Robotham
01-05-2011, 07:15 AM
Easy 1k row, 3.30.9

5 rounds of Nate

2 muscle up
4 HSPU (honest press width and none of that wide sh*t)
8 swings 2pood.

10.18

10 mins on min
3 power snatch, 60k
2 strict pull-ups

max kipping pull-ups (saved about 5 in tank as not ready for a true max) 20 reps.

Ideally the lift+pull-ups would've been done before Nate but the way things worked out I ended up doing the lifts with the class and added 2 pull-ups.

BJJ later on.

Leon Robotham
01-06-2011, 03:11 PM
BJJ yesterday.

Sweeps from open guard, partner standing and with grips high up, behind the elbow. Backwards roll to mount. Variation switches to armbar. Pause with partner in the air instead of rolling, take one foot off the hips and steer them round into the armbar. hard to describe http://www.youtube.com/watch?v=lQxjAiSRsBg master carlos gracie jr nearly pulls it off at 2.46 of this video. Next we covered the basic DLR sweep to side and then the back take. Each technique was followed by 4 minutes isolation with progressive resistance.

Sparring was good and full of energy. We were told to roll without submission for the first 3 rounds and then after that only blue and up could sub. We had a couple of whitebelts rolling last week 50/50 whether or not he could get an armbar and just went for it. Fortunately there wasn't any damage, but the point is being driven home to guys that subs aren't about spazzing out and tearing limbs off I think.

Tonight.

row 1k. 3.31

3 rounds
5 dead 140k
10 GHD
15 Box jump

5 min.

OK so I feel like i've dusted the cobwebs off after the Christmas and New Year so it's back to focussed lifting and a couple of metcons a week + BJJ from next week. I've been roped into workout on saturday as a belated birthday present which i'll get out of the way, but that's life. ;)

Weighed in at 95kg today, 4k down from Xmas and about 5k up from this time last year. I've found the additional 5k helpful on the mats when rolling with the bigger lads, but I'm going to have to stay disciplined with my conditioning to remain in shape for the BJJ comps this year.

Leon Robotham
01-10-2011, 02:49 AM
Taught the class this morning but it was really quiet.

3x10 Back Extension
3x5 chin-ups.

Shoulder stretches.

Tonight is back squat, bench and power clean. Metcon will be short and sweet as i'm starting to work through the galvao BJJ drills with Hywel today.

3 weeks out from competition so drilling is going to be done 3 x a week minimum.

Leon Robotham
01-10-2011, 01:16 PM
Squat 5-5-5+
133.5 - 153.5 - 175x7

Bench 3x5..................... My shoulders have stopped me from doing bench completely, but since they've been kind of ok I wanted to add it in. Worked up to 90 for a single and felt a twinge then chose 70 for the working sets. Please dont laugh ;) I'm going to have to be sensible here, perhaps incline might be better. Any input appreciated!

Power clean 5x3 @ 80, light but fast.

7 rounds.
3 strict pull-ups
3 strict dips.

2.44

Tabata Squats. 22-22-20-20-20-20-20-20.

20 bjj back roll outs each way + 20 leg swings.

Eduardo Chile
01-10-2011, 01:43 PM
Hey Leon,

A video would make it easier to help. Also are you doing any extra work for shoulder prehab/rehab?

Leon Robotham
01-11-2011, 03:00 AM
Hey Leon,

A video would make it easier to help. Also are you doing any extra work for shoulder prehab/rehab?

Hey Eduardo

i will shoot some video and post it. Shoulder prehab/rehab simply consists of stretches, foam roller, ice & ideally a massage once a week. I could be doing more with regards to stretching though.

Eduardo Chile
01-11-2011, 04:52 AM
If you bench with a flat back you might be irritating the shoulder due to too much internal rotation. Also, external rotation is usually not strengthen by most exercises so that may need special attention.

I recommend diesel crews shoulder prehab/rehab videos on youtube.

Leon Robotham
01-11-2011, 07:02 AM
If you bench with a flat back you might be irritating the shoulder due to too much internal rotation. Also, external rotation is usually not strengthen by most exercises so that may need special attention.

I recommend diesel crews shoulder prehab/rehab videos on youtube.

I bought the EFS bench manual and my technique was to go with and arched back, keeping the shoulders on the bench and pinching them together, I used a relatively narrow grip and tried to keep my elbows tucked.

I'm doing a lot of external rotation stretches and to be honest with you although i've used the diesel crews video on youtube before i've not went back and used it again. I'll get back on that actually, thanks Eduardo!

Derek Simonds
01-11-2011, 08:17 AM
If you bench with a flat back you might be irritating the shoulder due to too much internal rotation. Also, external rotation is usually not strengthen by most exercises so that may need special attention.

I recommend diesel crews shoulder prehab/rehab videos on youtube.

Agreed completely.

My shoulder pain got horribly bad and I used the DC Prehab / Rehab stuff and RKC Armbars to get back to normal. I also use the EFS technique and Jedd from DC likes my form so I think their shoulder stuff fits in great with EFS's technique.

The other big item is direct upper back work. I try and do 2 to 1 pulling motions to pressing motions. Doesn't matter what plane it is I strive for that on every workout. Kroc Rows, Barbell Rows, Fat Man Rows, Ring Rows, Chin Ups, Pull Ups, Face Pulls... Just got to out work the pressing. I think that has really made the biggest difference in my shoulder pain.

Leon Robotham
01-12-2011, 07:35 AM
Agreed completely.

My shoulder pain got horribly bad and I used the DC Prehab / Rehab stuff and RKC Armbars to get back to normal. I also use the EFS technique and Jedd from DC likes my form so I think their shoulder stuff fits in great with EFS's technique.

The other big item is direct upper back work. I try and do 2 to 1 pulling motions to pressing motions. Doesn't matter what plane it is I strive for that on every workout. Kroc Rows, Barbell Rows, Fat Man Rows, Ring Rows, Chin Ups, Pull Ups, Face Pulls... Just got to out work the pressing. I think that has really made the biggest difference in my shoulder pain.

RKC armbars aren't something that i've tried before as a prehab/rehab exercise, but i will give them a try. About 5 years ago Jeff Martone advised me to go on a diet of TGU's this helped my shoulders a lot. What I need to do though is figure out how to fit it all in and when! Time is a big thing for me :mad:

The direct upper back work I was planning to get done after my second lifting day but it wouldnt be enough of a stimulus once a week to benefit me any. I will need to plan in about 3 days of focussed back work I reckon. The rows i can get in on both lifting days and then perhaps before BJJ on a Wednesday.

When you were using the DC program how did you fit it into your schedule?

Leon Robotham
01-13-2011, 01:45 PM
BJJ

Wow, yesterday was awesome!! We had 20 guys on the mat and most of them are athletic and extremely competitive, rolling was fun and I woke up this morning like I'd been hit by a bus.

Kangaroo jumps, aligator and bear crawls then rolls and break falls for the warm-up.

First technique was an escape from side control. Bump and shoot an underhook then bridge, hip out and get to belly then knees. Grab the near leg then tap the back leg to pass. Drilled in isolation for a few minutes.

Counter to the above. As opponent grabs leg take a back step and control his back from the side. Work hooks in with either the knee or if there's enough space shoot a hook straight in. Drilled in isolation.

Clock choke to finish.

Then the rolling... What a killer! We had twins join the gym in October, they have grappling experience, but have only been training in the gi since then. Both are about 6ft, weigh 95kg and hellishly athletic. Problem is they're both still unable to relax and just want to go hard all of the time.

Today this was a good problem for me to tackle, I really wanted a hard roll as competitions are coming up so wanted to test my stamina. I managed to roll with them both without my guard being passed but boy was it hard, they made me work my ass off. Posture plus pressure creates possibilities and by biding my time I was able to pass guard several times with the bull fighter pass and get to mount, but I couldn't finish either of them from there and had to get to the back to finish with a bow and arrow.

I really need to work on my mount techniques, tbh I think that is the weakest part of my game at the moment.

Pretty happy with my mat conditioning.

Leon Robotham
01-13-2011, 01:54 PM
Shoulder mobility

Power Snatch 6x2 @ 65k

Press 3x5 @ 60k

Deadlift 5-5-5+

155 - 180 - 205 x 7

Ring Dips, 5x5 strict.

4 rounds for time
5 clean, 80k
15 GHD.

6.26

Leon Robotham
01-18-2011, 02:55 AM
6x5 strict pull-ups

Squat 3-3-3+
143.5- 165 - 185 x 6

Bench - Not the best.

Power Clean 5x3 82.5

15-12-9
Russian Swing, 45k
Burpee

2.54.

Okay so for bench i got up to 70 kg and shoulder was griefing me again. Kempie has said just to start out super light, pretty much almost irrelevant and work up from there. Positioning is fine, but it's just babying a long term injury really. Plan of attack is to groove it with super light weight a couple of times in a week until im able to press with relative comfort.

Secondly, trying to fit most things into 2 days committed training for me just isn't going to work. because of work and teaching it pretty much means getting a lift in before class, one between class and then a lift and metcon after. Last night I left the gym at 8.40 pm and had been out of the house 14 hours by the time I made it back.

Mondays I will lift as normal and look to get a short gymnastic based metcon if possible. Tuesdays I will get a sub 10 min workout in and some skill work. Thursday i will lift and get a short oly based metcon if poss and Friday will be also be a metcon day if i'm unable to do conditioning any other time. Sprinkle BJJ over the top and that's the whack. I'll have to take a hit with the ME, but it's not all that important for me right now. Plus, I still think i can make gains this way provided I stay right on top of rest.

Leon Robotham
01-18-2011, 02:08 PM
Had a pop at this before the class did.

1-5-1 BW power clean
100í broad jump in between rounds

9.09

95kg.

Absolutely horrid!

BJJ Tomorrow.

Derek Simonds
01-19-2011, 05:54 AM
Yeah that sounded nasty. I am going to give it a go Friday. Let me rephrase that, I am going to scale that for Friday.

Leon Robotham
01-20-2011, 03:14 AM
Yeah that sounded nasty. I am going to give it a go Friday. Let me rephrase that, I am going to scale that for Friday.

have fun with it mate

Leon Robotham
01-20-2011, 03:16 AM
Coaches decided it was a Judo day rather than BJJ.

Got in and were shown several throws, I will get the names of them tonight. I had a heap of fun, but boy is it hard work throwing 95kg guys around. Some of the most intense work i've done in a while. After drilling with throws we split the mat into two and had 5, 5 minute matches each. Restarting after an ippon, killer!

Derek Simonds
01-20-2011, 05:49 AM
I tell Gant all the time. Judo is hard work. I would rather grapple then stand and go at it.

Leon Robotham
01-20-2011, 03:02 PM
I tell Gant all the time. Judo is hard work. I would rather grapple then stand and go at it.

Without a doubt. Me as well mate, no question!

Leon Robotham
01-20-2011, 03:08 PM
Power Snatch 6x2 @ 62.5.

Deadlift 3-3-3
168.5-192.5-215. first two double over hand. all dead stop.

3x8 Pull-up,BE & GHR.

25 skin the cat.

- Judo throws we were shown were, Koshi Guruma, Tomoe Nage and another one when you pivot backwards and leave the trail leg to trip your opponent.

Leon Robotham
01-26-2011, 01:00 AM
Friday

On the minute for 12.

20 Russian swings, 25kg. Hold plank as active rest. No Failures.

Saturday - BJJ. - Sparring only. 4 minutes in 2 minutes out after drilling. Faired quite well until later rounds and then wasn't able to impose my will as much as i'd like. Hamstrings sore from swings!!

Monday -

Back Squat 5-3-1 +

153.5 - 175 - 195x3

Pull-ups. 9-9-9-6.

Prowler 40kg.

150ft x6 Alternate High bar & low bar.

The usable area of the car park which has just been resurfaced is 50ft so it was a turn-around. The tarmac was pretty smooth which makes it easier than out the back, but have to try to keep neighbours happy!

Tuesday -

21-15-9 Power Clean 45k
42-30-10 Row Cals

8.24.

All power snatch unbroken, but just had no heart for the row. One shot one kill for cals is usually nothingÖ Still feeling squats from Monday.

Kipping pull-ups max - 29. 11 short of PB but this is huge for me after my injury.

Prowler. Donít wanna talk about it

Leon Robotham
01-28-2011, 12:06 PM
Power Snatch 6x2 @ 65kg.

5-3-1+ Deads

180-205-229 and a bit (505lbs) x4. Definitely a PB.

Wanted five but felt like head was going to explode. All dead stop.

4x7 strict pull-up. Between today and yesterday my grip has taken a bit of a beating.

3x10 super slow back extension.

Leon Robotham
01-31-2011, 03:12 AM
I missed Wednesdays workout. Teaching solo because partner has went away on holiday.

Because I wasnt able to hit the mats I did something long and breathy.

Run 200m
1 hang clean, 60k
row 10 cals.

10 rounds, increase 1 rep per round for cleans.

20.51, suckfest!!

Leon Robotham
01-31-2011, 01:46 PM
Long weekend.

Deload Squats 5-5-5

82-102.5-123

1-10
Pull-up
Squat
Power Clean, 60k.

Managed to get through to the 7 rounds unbroken so quite happy with that all things considered. Pull-ups broken from 8s, 5/3 5/4 7/3. PC broken from 8 also 5/3 5/4 3/3/3.

Simply beautiful http://www.youtube.com/watch?v=extNlPQ5DLc&feature=player_embedded

Leon Robotham
02-01-2011, 01:59 PM
3 rounds

12,9,6
Thruster 95lb
ring push up.

rest 3 minutes between rounds.

2.07 - 2.55 - 3.53.

All about the ring push-ups. Two rounds with 5 minutes between would've done the trick.

10x3 strict pull-ups about every 30s.

Box jump practice. Since i've gained quite a bit of weight my cycle rate isn't half as good. Played with 4-8 reps at a time for around 6 sets on the 24.

3x5 minute rounds nogi free rolling. BJJ is going to be a killer tomorrow, I've heard we're doing a king of the mat :D http://www.cathletics.com/forum/images/smilies/biggrin.gif

Leon Robotham
02-02-2011, 07:28 AM
Thruster push-up volume too much yesterday. Feeling it today, but only in the arm which was injured and particularly in the triceps. Live and learn!

Derek Simonds
02-02-2011, 01:51 PM
Take care of that arm. I am trying to hit twice as much pulling as pushing right now. I really think that is helping everything.

Leon Robotham
02-03-2011, 04:59 AM
Take care of that arm. I am trying to hit twice as much pulling as pushing right now. I really think that is helping everything.

Pushing and pulling is a big deal, especially for rolling. Problem is for me that I need to get out of that frame of mind where I think I can do now what I could do 12 months ago (conditioning wise). It's just not going to happen.

Leon Robotham
02-03-2011, 05:11 AM
BJJ.

Got on the mats early and did a lot of solo drills.

Hip escape 2 lenths, double hip escape 2 lengths.

Forward rolls 3 lengths, backwards rolls 3 lengths.

Forward roll to combat base 2 lengths/backwards roll to combat base 2 lengths.

Not sure what it's called but 10 reps each way. Bridge and then basically walk around teh clock as if being stacked to recover guard.

Techniques.

Escape from side. Bridge, hip escape, shoot knee back through and recover closed guard.

variation. Create frame, hip escape, shoot knee back through then swing other leg over the top onto shoulder where left hand has made a frame and work back to sitting guard.

Mount espace - high mount. Make frame and wriggle back until opponent is at hips then knee and elbow escape.

Variation - wriggle back, brisge, trap arm and upa.

Back escape (seatbelt) grab choking arm from top, other hand from underneath then create space to free head. get back to mat then roll into opponent.

2 minutes each partner drilling at about 50% resistance from each position and then sparring.

Sparring was between 3, 4 minutes in and 2 minutes out. Ended up gettuing pretty frsutrated here when rolling with Dan, it didnt take him too long to figure out that i couldnt create a frame with my left arm so he his aim was to keep me in side. fair enough, but my problem was that because he wasnt advancing the position we were basically learning nothing. Second round i rolled with him I basically did the same to him which caused him a similar frustration. He's from a wrestling background so i think he still just wants to pin people but i'm finding that people who roll like that progress much slower.

All in all it was good fun but i'm suffering major doms today. taking today and tomorrow off before saturday.

Leon Robotham
02-07-2011, 12:22 PM
Ended up having to stay late at work on Thursday so couldn't pull deload deads until Friday.

Deload deads.

96-120-144.

Saturday - BJJ.

Warmed up with hip escapes, animal movements and then some kind of a guard replacement drill using the wall to post. I found getting to grips with that extremely difficult but i'll work on it as can see how it will help guard game. You basically start in an open guard position with feet on the wall and then spin your way along the wall maintaining contact so you end up inverted at times.

We worked on cross choke from kneeling for some reason (thinking it was for beginners in class perhaps). Then from closed guard, then closed guard with resistant opponent. When they make a frame open your guard and put your feet on their hips then slide back to create space, close guard again and finish the choke.

Next was cross choke from mount with one hand in the collar and on the opposite trap. Then opponent defends so yank on lapel and get on hand in deep. Once you have one in deep keep base on the same side and wave free hand around his head, get a thumb in the collar and then finish the choke.

After this we got straight into king of the mat. I was really happy with my performance during randori, I ended up in the middle for the duration, and ended up rolling with 11 or 12 guys. We had to start from closed guard which is good for me as it's something i'm working on at the moment. Once I was able to get a hand in the collar and a sleeve control it was pretty much going my way by either a cross choke or a sweep. Something that was working really well was keeping those grips and threatening both the scissor sweep and the cross choke, depending on what the outcome of "action-reaction" was I was able to finish.

My main struggle was with a 95k guy without a gi. He's done a little bit and kind of knows the fundamentals of grappling, but works at a different pace and isn't familiar with the cloth. I kept losing wrist control because of sweaty grips so was using an overhook and head control to break him down, as soon as I did though I had limited hip movement. Need to work on this for sure.... I managed to sweep him over the top twice when he was posturing up and I was climbing my guard up.

Think I might start working some nogi handles once and a while.

Leon Robotham
02-07-2011, 12:25 PM
Today.

5-5-5+ Squats.

136.5-157.5-178.5x5 - used a belt for the first time ever on squats. Shouldv'e squatted a couple more but the belt was digging into hip flexors at the bottom. Probs a bit low

Press 5-5-5. 52.5 (sufficient for right now.)

Power Clean 5x3 90k. Snappy as anything today.

Leon Robotham
02-10-2011, 07:07 AM
Got into the gym and did some lifting in the dark.

Press 3x5x55k

Power clean 5x3x92.5 (felt really light)

3x5 Pull-ups
3x5 dips.

Leon Robotham
02-10-2011, 02:18 PM
Only time to get some deads in tonight.

5-5-5+

160-183.5-208.5 x 6

Bridge spins. Bridge, keep hands on the mat if you can and basically keep circling round with head and hands on the mat. I'm not very good at these at all, in fact i'm terrible.

Leon Robotham
02-17-2011, 07:06 AM
Saturday - Press 60x3x5 - power clean 97.5x5x3

BJJ.

I've been getting in a couple of light rounds with Kafui before we kick off the session. Although he is smaller than me he is much more experienced having rolled for about 5 years without the gi, a couple in the gi and has a semi-pro MMA fighter. He gives away about 20kg to me but his pressure makes him feel the same weight. Rolling with him is definitely helping some, but he gets me with leg locks all of the time and they're not something i'm entirely familiar with. Ian caught him getting me with one and said that it wasn't legal in the gi, regardless though I quite like the fact that he's using stuff on me that I will have to deal with at some point.

Flow Drill - Closed guard>Scissor Sweep>Mount>Hip Escape to Closed guard>rinse and repeat.

Flow Drill - Stack Pass Flip to turtle>Take Back>Roll for Choke>Escape>rinse and repeat.

Technique - side control escape to belly. Single leg takedown from belly (builds from first technique). Back take from the single leg. Cradle choke and Bow and Arrow choke to finish.

King of the mat again - managed to stay in the middle again for the duration. Afterwards I had a roll with little steve, he is a white belt with a shed load of talent. He is a ton lighter than me so I just play a really soft game with him, but his movement and condioning really makes me work hard to keep posture, position and balance. I think he will go really far as he improves with every session and is in the gym 5 days a week. I'm now trying to get him to come and lift, a bit of strength and extra muscle will go a long way for him.

Leon Robotham
02-17-2011, 07:08 AM
Squat 3-3-3
147.5-168.5-189

press
60x3x5

Power Clean
97.5x5x3

100 Russian swings, 25k.

4.28.

The squat and power clean went well and press was a tick in the box, but could have given the swings more heart.

Leon Robotham
02-17-2011, 07:09 AM
Tuesday - Planned a 20 min sweaty wod.

Got into the gym and changed super fast, but only had 15 mins.

Workout was
run 200m
10 swings, 1.5 pood
10 slam ball, 20lb.

My lower back started to give me a lot of hassle after only a few minutes in. Technique was solid, but the aftermath of the day before and running in chucks did me in. Not that iíd noticed at the time.. a couple of hours later though and my left knee was pretty swollen, I presume from the impact. Anyway, im going to try my hardest to mobilise and stretch on the regular because being in a chair at a desk all day certainly canít be helping. I never get lower back issues, well not until now :-(

Do or do not, there is no try! (Okay Yoda, I will do!)

Leon Robotham
02-18-2011, 03:00 AM
Wednesday. BJJ.

Warmed up with a light row because still feeling a bit tender from previous sessions. 1k 3.30.

Bear crawl forwards, backwards, sideways. Aligator crawls & army crawls.

Drilling - Guard pass drill, standing with pant grips step to the outside and to KOB. 20 reps each side. Side control escape to guard 20 reps each side.

Flow drill. Closed Guard> Open Guard> Opponent stands>Spider Guard> OTT sweep to Mount> Bottom guy Escapes. Rinse and repeat for 5 minutes.

Techniques. Not sure what the pass is called but the mendes bros. use it a lot. You're standing, opponent is sitting, take pant grip, push back to mat, hip pressure with one leg pinned to mat, as guy tried to get a hook in push leg away and get to side. Kind of looks like just jumping past guard but it isnt.

Then Weave pass, then a little work on the kimura before getting into King of the mat again.

Managed to stay in the middle for an age, had an epic match with little Joe who is a white belt but coming on a lot. Felt like it lasted 10 mins but sure it wasn't that long. Open guard was working really well for me, I much prefer to play an open flowing game rather than a crushing top game.

Pulled a groin muscle :(

Leon Robotham
02-18-2011, 05:29 AM
Thursday

Power Clean 1rm 110.

40x10 - 50x10 - 60x8 - 70x5 - 80x2 - 90x2 - 100x5x3.

Deads 3-3-3
171 - 196 - 220.

Derek Simonds
02-18-2011, 10:28 AM
Thursday

Power Clean 1rm 110.

40x10 - 50x10 - 60x8 - 70x5 - 80x2 - 90x2 - 100x5x3.

Deads 3-3-3
171 - 196 - 220.

Very nice work sir! Very nice indeed.

Leon Robotham
02-21-2011, 02:01 PM
Very nice work sir! Very nice indeed.

Thanks, Derek!

Leon Robotham
02-21-2011, 02:11 PM
Saturday - did a birthday workout for one of the girls at the gym.

29 burpees
29 bodyweight dead, 95k
400ft walking lunge
29 dead
29 burpee

10.06.

BJJ.

Flow roll with Kafui to warm-up for 10 mins.

Apart from myself and Micky everybody on the mat was pretty much brand new (under 6 weeks) so I was asked to help a couple of the new guys. They drilled the cross choke and armbar for a while and then Ian discussed some concepts before letting them loose. I stayed in the middle and rolled with everybody, they did really well with little spazzing and to be fair they made me work. It was good to be able to goof around with some techniques that I wouldn't be able to work on with more experienced guys in sparring.

Leon Robotham
02-21-2011, 02:13 PM
Squats 5-3-1

157.5-178.5-200x2 PB.

Power clean 102.5x5x3 PB.

I haven't recovered from Saturday's madness so feeling a little sore.

Derek Simonds
02-22-2011, 07:40 AM
Congrats on those PB's that is awesome.

Derek Simonds
02-23-2011, 11:27 AM
So in the latest video posted by the Faktory showing Cyborg fighting I am conspicuously absent... If only the damn cameraman would have turned just a little to the right you would have seen me winning my match via points, I finished in the back mount but just couldn't get the tap. That was the match where the guy broke my nose. I remember warming up going holee crap I am fighting right next to Cyborg!@!@! I don't remember any of his fight so it was good to see it. :D

Leon Robotham
02-25-2011, 03:06 AM
So in the latest video posted by the Faktory showing Cyborg fighting I am conspicuously absent... If only the damn cameraman would have turned just a little to the right you would have seen me winning my match via points, I finished in the back mount but just couldn't get the tap. That was the match where the guy broke my nose. I remember warming up going holee crap I am fighting right next to Cyborg!@!@! I don't remember any of his fight so it was good to see it. :D

What!! Really?? that is AWESOME, I wonder whether there are any other videos out there at an angle which might show some of your footage. Dude, that is bizarre hahaha. Do you get nervous before competition?

Leon Robotham
02-25-2011, 03:10 AM
So my business partner managed to tear his meniscus recently so i've been working solo. Managed to get on the mats, but only in time for the sparring.

I used the first few rounds to get warm and loose then began working on my open guard. There's not really much to write about with me starting late in the class, but I did get awarded a stripe on my blue belt which i'm really pleased and at the same time surpised about.

It was funny because i'd just worked round onto my opponents back and was working for a choke when I felt someone on my shoulder. It was Ian putting a stripe on my belt, needless to say I was smiling a lot.

Leon Robotham
02-25-2011, 03:11 AM
5-3-1 deads

185-208-233.

Going to de-load and then switch over to what Justin Lascek has suggested and has used with AC and Chris, hopefully this will help me to progress my loads a little faster without getting so beat up.

Derek Simonds
02-25-2011, 05:51 AM
What!! Really?? that is AWESOME, I wonder whether there are any other videos out there at an angle which might show some of your footage. Dude, that is bizarre hahaha. Do you get nervous before competition?

Yep I get nervous. Competition is kind of jacked because you get there and then wait... and then wait some more. Grapplers Quest was really messed up because their computers crashed and they didn't have the schedules up, nothing. Literally I am sitting there watching Cyborg warm up and then they call me to same mat to fight. I didn't even have on my gi. Needless to say I wasn't warm for my first match.

I have written about this in my log before but another thing that happens is that I get auditory exclusion meaning I can only hear one voice out of all the noise. That is a key indicator of going into condition black. Twice I have had coaches (not my normal coach) yelling at me and I just don't hear them. Jr will then say dad do this or you are winning or keep choking he is turning purple and I will hear it like he is sitting right next to me. Usually he will parrot to me whatever the coaches are saying so that helps. I remember my first state championship fight my wife yells something that was completely out of context and I actually stopped fighting and was like what? Luckily I was in the mount at the time and didn't lose any position.

I have competed in many different things and it just is different with BJJ. I think part of it is the extremely finite time range we compete in. Meaning 6 minute matches and 1 minor mistake for a second and you can lose. You have to be completely focused and execute your game plan throughout the entire match or you are in jeopardy. Everything else I have competed in were longer events and 1 mistake might cost you but you aren't out of it.

Anyways I am rambling now. Congrats on your stripe!

Leon Robotham
03-08-2011, 07:12 AM
Yep I get nervous. Competition is kind of jacked because you get there and then wait... and then wait some more. Grapplers Quest was really messed up because their computers crashed and they didn't have the schedules up, nothing. Literally I am sitting there watching Cyborg warm up and then they call me to same mat to fight. I didn't even have on my gi. Needless to say I wasn't warm for my first match.

I have written about this in my log before but another thing that happens is that I get auditory exclusion meaning I can only hear one voice out of all the noise. That is a key indicator of going into condition black. Twice I have had coaches (not my normal coach) yelling at me and I just don't hear them. Jr will then say dad do this or you are winning or keep choking he is turning purple and I will hear it like he is sitting right next to me. Usually he will parrot to me whatever the coaches are saying so that helps. I remember my first state championship fight my wife yells something that was completely out of context and I actually stopped fighting and was like what? Luckily I was in the mount at the time and didn't lose any position.

I have competed in many different things and it just is different with BJJ. I think part of it is the extremely finite time range we compete in. Meaning 6 minute matches and 1 minor mistake for a second and you can lose. You have to be completely focused and execute your game plan throughout the entire match or you are in jeopardy. Everything else I have competed in were longer events and 1 mistake might cost you but you aren't out of it.

Anyways I am rambling now. Congrats on your stripe!

Thanks Derek

Apologies for the delay in getting back mate. The minimal spare time that i'v had on my hands has been spent with my girlfriend or just watching vids or listening to music. Nothing exciting to be fair, but you know when life's just so busy you take a step back from the norm? It's pretty much been like that.

I understand exactly what you're saying about comps being jacked, the waiting around is a nightmare, but it seems to be quite common that most guys competing are really cool and like-minded.

That's not good admin in GQ part considering how long they've been around it's surprising that they didn't have something in place should they encounter problems like that.

I think that it is quite common for people to zone out when in competition however, they usually don't hear anybody!! I wonder whether the fact that you can pick your sons voice out of a crowd whilst in the midst of battle is to do with parenthood and the fact that you have to be in tune around kids when they're playing out etc. Like a protection ting kind of, am I making sense or what??

I need to update my log later, dont have anything to really write about as last week was a de-load and I've been running classes solo.

Leon Robotham
03-10-2011, 03:01 AM
Mon 28th.

De-load Squats.

85x5 - 105x5 - 126.

Tues 29th.
40 mins of KB swing and 200m run. Easy pace, about 32 rounds done with a few guys for a different change of pace.

Weds - BJJ sparring

Thurs- 1st

De-load deads

98.5x5 - 122.5x5 - 147.5x5

Friday - Off
Saturday - BJJ ( only made it in for sparring )
Sunday - Off.

Monday - TM set-up squats.

165kx3x5

Power Clean 60x10x3

5 sets Pull-ups, Back Extension, GHR.

Tues - OFF.

Weds - OFF. ( tired as hell, running off 5 hours sleep).

Derek Simonds
03-10-2011, 06:23 AM
It probably is a parental thing. We are very close so I am cued to react to his voice. You have been posting some excellent music on FB by the way.

Leon Robotham
03-10-2011, 07:33 AM
It probably is a parental thing. We are very close so I am cued to react to his voice. You have been posting some excellent music on FB by the way.

A parental sense seems to add up.

Thanks, I'm pretty eclectic when it comes to music, not everybody gets it. Glad you've enjoyed some of it. What type of stuff have you liked ?

Derek Simonds
03-10-2011, 08:37 AM
The reggae. I only listen to reggae or dance hall stuff when I am in the islands and forget how much I enjoy it.

Leon Robotham
03-10-2011, 12:39 PM
The reggae. I only listen to reggae or dance hall stuff when I am in the islands and forget how much I enjoy it.

:D I thought you might like the reggae, but I never would've guessed you'd like dancehall, well I be damned!!

Leon Robotham
03-10-2011, 12:41 PM
Squat 182.5x3
Dead 235x1 ( should've been 3 ) I'd not normally have any issues with moving that load for a triple, but lack of sleep, food and squats before deads has certainly taken a large toll. Grrr!!!

Leon Robotham
03-22-2011, 08:14 AM
So my last training session was Monday of last week...

Squatted 170k x3x5 but since then I haven't done a thing, training wise.

5 days in Amsterdam on a stag do has been fun, tiring, but a lot of fun.

Looking forward to getting back into the lifts. Will hit 3x5 on the squat, do some presses & run the prowler in the sun.

No BJJ until Weds, but partner has had op on meniscus and will be back in the gym from Next Wednesday meaning I can actually train properly!

Leon Robotham
03-22-2011, 02:09 PM
Squat

w/u
bar x10 - 60x5 - 100x5 - 140x3.

165x5x3

Push Press 5x2 - Light 70k.

Pull-ups 5x5.

Squatted heavy for the first time in ages wearing chucks because i'd left my lifting shoes at home and it wasn't bad at all.

Leon Robotham
03-25-2011, 04:24 PM
Squat

100x5 140x3 160x3 180x1 187.5x3

800m
30 Hang Clean, 55k
600m
20
400m
10.

12.47.

Derek Simonds
03-28-2011, 06:05 AM
That met-con looked like a gasser for sure.

Leon Robotham
03-28-2011, 02:51 PM
That met-con looked like a gasser for sure.

it was a nightmare because of my lack of conditioning. The run turned into a shuffle, but I was pretty stubborn with the bar so finished in reasonable time.

Leon Robotham
03-28-2011, 02:58 PM
Saturday - BJJ.

Forgot my notebook.

Typical warm-up

From memory we did a little guard retention and bottom escapes ending up inverted (kind of like tornado guard, except without a leg in half guard). Then from the inverted position we worked a few sweeps.

I don't remember much from sparring, but I know that Aaron gave me a tough time. He's just been given a 4th stripe on his white belt and is really starting to flow with his movement. He caught me in an armbar from side, I rolled to escape and he cranked, but I was already out. Just! We got to roll twice, the second time round before we rolled he called me out by shooting me with his fingers from over the mat. His confidence is real high and it's really becoming a pleasure to roll with him.

Leon Robotham
03-28-2011, 02:59 PM
Squats

170x5x3

5x7 Pull-up.

50 Swings 25k. Done!