What Would Fascist Batman Do

Discussion in 'Training Logs' started by Dolph, Oct 31, 2016.

  1. OP
    OP
    Dolph

    Dolph

    Posts:
    5,846
    Trophy Points:
    139
    Location:
    Moonbase
    Sunday - Strainin

    Band Pullaparts

    Chest Supported Rows

    90lb x 5
    135lb x 5
    180lb x 3
    205lb x 3
    190lb x 5
    180lb x 5

    Standing Shrug Machine

    270lb x 5
    360lb x 5
    450lb x 5
    500lb x 5

    Hammerstrength High Rows

    160lb x 5
    200lb x 5
    220lb x 5

    Rear Deltoid Fly

    85lb x 8
    115lb x 8
    145lb x 8
    160lb x 8

    Lat Pulldowns

    180lb x 5
    195lb x 5
    210lb x 6

    Isometric Neck Stuff
     
  2. OP
    OP
    Dolph

    Dolph

    Posts:
    5,846
    Trophy Points:
    139
    Location:
    Moonbase
    Tuesday - Conditionin

    Stairmaster

    10:00 of intervals, 69 floors

    Stationary Bike

    20:00 of hills at 100+ rpm

    Heavy Bag x 5:00

    Jump Rope x 5:00

    Heavy Bag x 5:00
     
  3. OP
    OP
    Dolph

    Dolph

    Posts:
    5,846
    Trophy Points:
    139
    Location:
    Moonbase
    Wednesday - No-Gi

    Warmup

    Worked on:

    Butterfly sweep from an underhook

    Worked on attacking a high elbow guillotine if they post an arm to stop the sweep.

    Sparred a few 5 minute rounds. Hurt a slightly spastic new guy's knee with a headbutt.
     
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  4. OP
    OP
    Dolph

    Dolph

    Posts:
    5,846
    Trophy Points:
    139
    Location:
    Moonbase
    Thursday - BJJ

    Warmup

    From spider guard worked on:

    Tripod sweep

    Triangle

    Sparred a few rounds
     
  5. OP
    OP
    Dolph

    Dolph

    Posts:
    5,846
    Trophy Points:
    139
    Location:
    Moonbase
    Friday - Strainin

    Band Pullaparts

    Dips

    BW x 10
    45lb x 5
    90lb x 3
    115lb x 1
    140lb x 2
    115lb x 3
    90lb x 4
    45lb x 8

    Light dumbbell shoulder rotations and laterals

    Triceps Pushdowns

    120lb x 10
    150lb x 10
    180lb x 10
    200lb x 8

    Pec Fly Machine

    205lb x 5
    235lb x 5
    265lb x 5
    295lb x 5

    Isometric Neck Stuff
     
  6. OP
    OP
    Dolph

    Dolph

    Posts:
    5,846
    Trophy Points:
    139
    Location:
    Moonbase
    Saturday - Strainin

    Squats

    45lb x 10
    135lb x 5
    225lb x 3
    315lb x 1
    365lb x 1
    385lb x 1
    405lb x 1
    315lb x 5

    Hanging Shrugs

    Single Leg Curls

    90lb x 8 each leg
    120lb x 8 each leg
    150lb x 8 each leg

    Seated Calf Raises

    90lb x 20
    135lb x 20
    180lb x 20
    215lb x 20

    Stationary Bike

    12:00 of hills at 100+ rpm
     
  7. OP
    OP
    Dolph

    Dolph

    Posts:
    5,846
    Trophy Points:
    139
    Location:
    Moonbase
    Sunday - Strainin

    Band Pullaparts

    Dumbbell Rows

    100lb 2 x 20, 13 each arm

    Dumbbell Shrugs

    W/ 2 x 100lb x 20

    Lat Pulldowns

    160lb x 5
    190lb x 5
    220lb x 7

    Hammerstrength High Rows

    180lb x 8
    220lb x 5
    240lb x 5

    Rear Deltoid Fly

    115lb x 8
    145lb x 8
    160lb x 6

    Band Pullaparts
     
  8. OP
    OP
    Dolph

    Dolph

    Posts:
    5,846
    Trophy Points:
    139
    Location:
    Moonbase
    Monday - BJJ

    Warmup

    Worked on:

    Using a straight arm and head control to escape a side control/double leg position and scoot back to guard.

    If that doesn't create enough space, using a grip on the back of their belt to break their posture/faceplant them until you can hit a switch and reverse

    Drilled escaping/holding side control

    Sparred 6 x 6 minute rounds.
     
  9. OP
    OP
    Dolph

    Dolph

    Posts:
    5,846
    Trophy Points:
    139
    Location:
    Moonbase
    Wednesday - BJJ

    Warmup

    Worked on:

    Blocking and trapping a punch from closed guard, establishing an overhook and head control, then a knee shield as they try to pull back.

    From the knee shield - scissor sweep + another sweep from foot on bicep

    Sparred 5 x 6 minute rounds
     
  10. OP
    OP
    Dolph

    Dolph

    Posts:
    5,846
    Trophy Points:
    139
    Location:
    Moonbase
    Thursday - Quickie Conditionin

    Treadmill

    3.2km in 15:20

    Some light shoulder exercises

    Stair Sprints
     
  11. OP
    OP
    Dolph

    Dolph

    Posts:
    5,846
    Trophy Points:
    139
    Location:
    Moonbase
    Monday - Quickie Conditionin

    Stairmaster

    15:00 of intervals, 96 floors

    Stationary Bike

    20:00 of hills at 95+ rpm