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Old 05-24-2009, 11:27 AM   #11
Brian Lawyer
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Default Saturday 5/23/09

I did the 20/20 workout today but didn't quite finish my last to CJ's because of time. I didn't get started till about 9pm Saturday night and had to call it quits around 10:20. It was a really good workout except that I missed my last snatch.

Snatch
5 x 165 on the minute (otm)
3 min rest
5 of 6 x 175 otm
3 min rest
5 x 185 otm
3 min
1 x 190 2min rest between the following singles
1 x 195
1 x 200
1 x 205
missed 210 twice!! Then decided to just move on to CJ's.

CJ
5 x 185 otm
3 min rest
5 x 195 otm
3:30 rest
5 x 210 otm
4 min rest
1 x 215 2 min rest between the following singles
1 x 225
1 x 235
Quit due to time.
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Old 05-28-2009, 09:57 AM   #12
Brian Lawyer
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Default Wednesday 5/29/09

I have been in a maitenance mode this week with too much work and lack of sleep for proper recovery. I repeated the snatch portion of my last 20/20 workout. I completed it with no misses although I had several where I had to step forward in order not to drop. But there were no obvious misses. After that I did as many reps of 225lbs cleans as I could in 10 minutes. See my notes below on how that went.

Snatch
5 x 165 on the minute (otm)
3 min rest
5 x 175 otm
3 min rest
5 x 185 otm
3 min
1 x 190 2min rest between the following singles
1 x 195
1 x 200
1 x 205
1 x 210

As many cleans as possible in 10 minutes with 225lbs:
12 reps - Just a little over 1 per minute. None of these reps felt particularly great. On nearly every rep I had that rounded back feeling. anyone who has done a heavy clean should know what I am talking about. Not a total rounded back but you just don't recieve it in that perfect "absolute" extension as coach everett would say. And your kind of fighting to stand up with it. Well that's the feeling I had on nearly all but 1 or 2 reps.

3 rounds of:
10 x ab wheel rollout from knees
10 x superman back extensions with 2 second hold.
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Old 06-07-2009, 01:12 PM   #13
Brian Lawyer
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Default Sunday June 7, 2009

I took some time off since my last workout. I had to get my life priorities straight. In the months leading up to my competition I let weightlifting take priority over some other things in my life, mainly work, family and God. So this was my first workout in about 10 days. I went ahead and did the 20/20 again. I was pretty happy with my performance after the layoff.

Snatch
5 x 160 otm 3min rest
5 x 170 otm 3min rest
5/6 x 185 otm 3min rest
3min rest
190 2min rest
195 2min rest
200 2min rest
205 2min rest
210
3-4min rest
CJ
5 x 185 otm 3min
5 x 195 otm 3min
5 x 210 otm 5-6min Missed the 3rd jerk.
215
225
230
235
240
Elbow flexion on the last two jerks and took 5-6min rest. on last several and stopped to have an ice pop with the kids. in between sets.
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Old 06-11-2009, 02:15 PM   #14
Brian Lawyer
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Posts: 338
Default temporarily stopping

I am giving up on this electronic training log for the time being. The only benefit I see to this is if my coach was subscribing and watching me but I don't think he follows the forums here and I generally just email him my workouts. so I am doing double the work by keeping it here.

Plus my hardcopy log is much more useful then this. I don't bring my laptop when I workout. I keep a composition book with graph paper. I divide each page with 3 columns, so when you open up the composition book I have 6 columns going across. Each column holds approximately 2 days of workouts. So when I open my composition book I easily can see up to 12 days of history at one time. I workout approx 3 days per week so that's almost a month worth of data on one page. flip back 3 pages and I have my last 3 months worth of workouts.

So I have concluded that the online training log is too hard to keep up with. Easier to just have my one log in my gym bag.
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Old 10-05-2009, 04:55 PM   #15
Brian Lawyer
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Default Competition 10/3/09

I weighed in at 90kg (198lb)

Snatch
1 attempt 95kg (210lb)
http://www.youtube.com/user/blaw1979.../5/lyhQqsmBG2c

2 attempt 100kg (220lb)
http://www.youtube.com/user/blaw1979.../4/ZVCcy6Fd4R4

3 attempt 107kg (236lb)
http://www.youtube.com/user/blaw1979.../3/N_eAaDl66cE


Clean/Jerk
1 attempt 115kg (242lb)
http://www.youtube.com/user/blaw1979.../2/dPFt9eWMPEw

2 attempt 120kg (265lb)
http://www.youtube.com/user/blaw1979.../1/jntFZYLykG8

3 attempt 126kg (278lb)
http://www.youtube.com/user/blaw1979.../0/E7pluY2RWSo
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Old 10-05-2009, 05:40 PM   #16
Kevin Perry
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Nice lifts, except that last one, looks like it hurt.
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Old 11-13-2009, 02:34 PM   #17
Brian Lawyer
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This is me in October with no formal MMA training in over 8 years and zero conditioning:
http://www.youtube.com/watch?v=HXK6EQLdlCs
That was me quitting at the beginning of the 2nd round just before I layed down in the center of the ring for like 5 minutes.

This is me in November with no formal MMA training in over 8 years but after doing crossfit mainpage workouts for about 4 weeks:
http://www.youtube.com/watch?v=ZeMGtjCAnHw
Notice the armbar I put on him at approx 7:50 youtube time. He tapped and we stood back up for the remainder of the 3 minute round.

A little background info:
I got the itch to get back into some MMA training after an O'lifting competition last month. I used to be really into MMA about 8 years ago. I am too cheap to go join an MMA gym plus don't have that much time. So I found this one gym that hosts open sparring sessions every 4-5 weeks. They call them "smokers" because they are slightly more formal then regular training because they put out an open invite then conduct weigh-ins a half hour before and match up based on skill. Anyways, me being the crazy guy I am decided to just walk on and do it.
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Old 12-03-2009, 01:56 PM   #18
Brian Lawyer
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Been back into MMA training much more lately. Since that last smoker session posted above in the beginning of november I have been keeping up with my conditioning. My old coach let me come workout with him a few times. So I worked a lot of standup with him and did lots of standup sparring in the cage. So my standup game is 10x better looking than either of those above videos just from a little bit of him cleaning up my technique. I did a couple drop in BJJ classes at a really good BJJ gym and found an ATama gi on craig's list for only $25!!

Next sparring/smoker won't be till January. If I can keep this training regimen up till then it should be a good one!
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Old 12-15-2009, 07:01 AM   #19
Brian Lawyer
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Default Wednesday 12/9

I did my CO work today. I set my Polar heart rate monitor to a zone of 120 to 140 then proceeded to just wonder around the gym for 45 minutes. It went something like this:

Jump rope
Elliptical
Bike
Some different elliptical machine.
Jump rope
Yet another type of elliptical machine (this is the local Globo gym keep in mind I had plenty ellipticals to choose from.
More jump rope
Threw a medicine ball against the wall and floor.
Did some shadow boxing
Bike
Threw medicine ball around some more
Shadow box

Well you get the point. I did that for 45 minutes.
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Old 12-15-2009, 07:04 AM   #20
Brian Lawyer
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Default Friday 12/11

1-arm Dumbell Clean and Press
5 sets 3 reps 75lbs This was my first time ever doing this exercise. I may have been able to go a little heavier.

1 legged Squats (aka Pistols)
Glute Ham Raise
3 sets 5 reps. First time ever doing GHR laying in the ground with partner securing ankles. they were freaking hard. We did negative reps and pushed ourselves back up off the ground.

5 rounds 6:30
10 Burpees
10 pullups
I think I cheated the last set of pullups. I may have only done 5 reps.
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