Scott's Judo log

[Scott Meneely]

3 x 2 min rounds jump rope w/ 30 sec rest

Punching the bag

Bench press (db's)
70lb x 4
70 x 4
75 x 2
75 x 2
75 x 2

wow, I'm weak, when I got finished a guy picked up the 100lb db's and hit like 10 reps. Oh well

Superset dips to pull ups
15 dips 5 pull ups
15 dips 5 pull ups
14 dips 4 pull ups

db ohp

45lbs x 5
50lbs x 3
50 x 4
50 x 4
50 x 4


Side raises (db's)
15lbs x 8
17.5 x 4
15 x 8
17.5 x 4

side bends with 45lb plate (each side)
x10
x10

20 push ups

medicine ball stuff

3 x 2 min rounds jumprope w/ 30 seconds between

hit the heavy bag

static stretching

[Scott Meneely]

10/4

dynamic stretching

squats
185lbs x 6
225 x 5
275 x 4
300 x 3
305 x 3

front squat
135 x 6
135 x 6
155 x 4
155 x 3
155 x 2 (the position of the bar to my wrist made the movement awkward, not the squatting part of it)

Walking lunges with 80lbs

3 x 2 min 15 sec rounds jump rope, 30 sec rest

heavy bag (not timed)

shrimping

static stretching

[Scott Meneely]

10/4

resistance band kazushi
stretching

[Scott Meneely]

Worked out with Kevin (and would have worked out w/ Steve, but they gave him a hard time about his ID (his is medical center, not university)

Boxing
I don't know how many rounds, probably 4 or 5, 2 min with 1 min between.

Kevin had really good defense, it was really hard to hit his head, I got some good body shots. I was moving good, Kevin is really mobile, I was using long strides to cut off the ring. He said I telegraphed my hooks.

Grappling
I got Kevin with 2 armbars and a triangle. Kevin got some good reversals and good escapes, I didn't get submitted at all.

bw pull ups
x 8
x 6
x 6
x 4
x 4


Some push ups and ab work

I wanted to get into the weights gym after this, but time wouldn't allow it. I'm missing deadlift day, and Sunday can't get in the gym. Oh well, there's always Monday (I haven't lifted since Wed). Since I'm trying to focus on strength I don't like to skip these workouts, but I also wanted an opportunity to spar.


Goal for deadlift: >300
Goal for MA- Train at least once a week in grappling/sparring/alive
Fitness goal- start doing 3 min rounds on jumprope
Goal for upper body- gain strength overall- bench 80lb db's within the next couple weeks

These should be do-able, except maybe the sparring/grappling once a week, school is killer

[Scott Meneely]

Bench press
70lb db's x 4
70 x 4
75 x 3
75 x 2
80lbs x 1

db ohp
50lb db's x 5
50 x 5
50 x 5
50 x 5
50 x 5
(I'll move up to 55lb db's next week)

hammer strength incline bench
90lbs x 10
140 x 7
140 x 7

bw dips
x 10
x 10

supersets dips to knee raises
(dips x 10 knee raises x 20) x 2

(hyperextensions with med ball x 20) x 2

some ab stuff

static stretching

[Scott Meneely]

10/10

Squats
185lbs x 6
225 x 5
275 x 4
295 x 4
300 x 3

I squatted with a wider stance today. I'm going to try to mix the stance up more.

Front squats
135lbs x 6
155 x 5
165 x 5
170 x 5
170 x 5

2 min jump rope 30 sec rest
(2.30 jump rope 30 sec rest) x 3

Kicked the heavy bag, no punches because my pinky is messed up.

bodyweight calf raises and walking lunges

leg raises

static stretching.



Supplementing: I've been taking creadrive (5.25 g creatine, 1000mg taurine, and carbs) from GNC pre-workout and accelerade post workout. I just ordered a new custom blend from trueprotien.com. It has the creatine included with carbs and high grade hydrolyzed whey protein (most easily digested) all in one supplement. I also added bcaa's. This will be my post workout drink, which I don't know if I like the idea of creatine post-workout, not that it's a bad thing, I just think it's better pre-workout.

What I ordered:

Custom Mix + FORMULA
Hydrolyzed Whey Protein High Grade 30%
Whey Protein Isolate Cold-Filtration 10%
Dextrose 25%
Maltodextrin 25%
Creatine Monohydrate Powder 5%
Branched Chain Amino Acids (BCAA's) 5%

+ Premium French Vanilla Cream $0.75/
+ Sucralose (Splenda) /
+ **Plain** /
+ FREE Food Grade Bag /

[Scott Meneely]

10/12

Panther Grappling Club (gi day)

Osoto gari

Did uchi komi, throws, and moving throws for it.


Basic collar choke from guard

Another collar choke: Breaking down uke's posture with your hand on his collar behind his neck, grip collar underneath on other side, shimp out and bring your arm around the head, choke.

X guard sweep

Rolling

Don't know name: I was defensive the whole time, he was attacking. He got me with one arm in one out but couldn't get the triangle.

John (cmu grappling, blue belt) owned me, submitted me three times

another don't know name: he was really strong and got a choke on me in the last few seconds

Brian: didn't get to roll because he shot in, I drove my foot back and twisted my ankle.


10/13
Should be deadlift day but due to the ankle injury last night I didn't do deadlifts. This is now two weeks in a row w/ no deadlift.

b.w. pull ups, alternating grips (over and under)
x 6
x 6
x 4
x 4
x 3

db rows (each side)
70lbs x 3
70 x 3
65 x 4
65 x 4
65 x 5

medicine ball hyperextensions
x 20
x 20

db curls (one db on each side)
20 x 10
22.5 x 6
25 x 6
27.5 x 4

Supersets bw pull ups to dips
pull up x 4 dips x 15
pull up x 4 dips x 10

hammerstrength barbell row machine
90 x 6
140 x 4
140 x 4

med ball v ups
x 15
x 15

pull ups
x 6
x 6

5 min on exercise bike

static stretching

[bodhitree]

pushups and static stretching before bed, no trip to gym today (10/15) due to work. This week I'm covering someone else at work. I should get in for squats on Wed.

[bodhitree]

10/15
2 min 30 sec jump rope 30 sec rest x 3

resistance band kazushi

plyo push ups on couch cushion

pushups

[Scott Meneely]

dynamic stretching

Squats
140lbs x 6
225 x 5
300 x 4
315 x 3
315 x 3


Since I broke my weak p.r. I decided to put more weight on the bar and
325lbs x 3

Overhead squats
95lbs x 5
115 x 4
115 x 4

Front squats
135lbs x 6
135 x 6


I went downstairs and the heavy bags were removed with a note from management that said it was temporary. That sucked.

(2min 30 sec jump rop sprint the last 30 seconds rest 30 seconds) x 4

30 seconds of b.w. squats

leg raises x 20

walking lunges accross the mat

shrimping and bridging

static stretching

[Scott Meneely]

Panther Grappling (gi night)

Paul (from south hills judo)went over judo throws

kata guruma

and

Ippon Seoi nage

(Paul demonstrated with one arm, he always says he want to teach a one arm judo class)


I then realized there was a completely new guy and I took him aside and showed him breakfalls.

Combo: Ippon seoinage to kouchi makikomi


Drilled side controll escapes from both kesa gatame and standard side control

Free Rolling

New guy (started from knees) he's real strong and got good positions naturally.

Don't know name: We were standing almost the whole time, I had a grip on his belt in the middle of his back and got a sasae tsurikomi ashi which he got up really quickly from so I did a kouchi gari. When we were on the ground in the last minute he had me with one in one out, and probably could have sunk a triangle, but the time ran out.

Brian: We were standing the whole time, until the very last second in which Brian threw me.


10/20

Deadlifts

140lbs x 6
225 x 4
275 x 4
300 x 2
300 x 1

Chins, alternating inside and outside grip on every set
x 6
x 8
x 4
x 4
x 3

db rows, unilateral, each se did the same # on each side
70lbs x 3
70 x 3
70 x 3
60 x 6
60 x 6

medicine ball hyperextensions
x 15
x 15

Hammerstrength rows
140lbs x 5
140 x 5
140 x 5

2 min 30 sec jumprope w/30 sec rest x 2

Worked with the new guy from grappling last night. Showed him some escapes and drills. Rolled with him, he's strong and natually pretty good.

Injury:
I injured my ankle last week, it was somewhat better. Grappling made it hurt a little more last night. Deadlifts today didn't seem too bad on it. I got home from the gym and was crouched down sorting laundry and when I stood up my ankle was in horrible pain. It really hurts to walk. I may have to call off work tomorrow.

[Scott Meneely]

Dynamic stretch

db bench press
70lb db's x 5
75 x 3
80 x 2
80 x 2
70 x 5

Dips 4 sets of 15 (bodyweight)

db ohp
50lb db's 5 sets of 5

some medicine ball abs stuff

static stretching

ankle messed up a bit, no hitting the bag or skipping rope.


Later in the day:
3 sets of 20 pushups
some v-ups
some resistance band stuff---- basically this was out of boredom and drive from heavy metal music

[Scott Meneely]

10/24


My ankle is still hurting, so I worked out at a lower intensity.

225lbs x 5 sets of 5

Something that resembled a powerclean to a front squat
95lbs
a lot of singles, resetting after each one

OH squats
95lbs 3 sets of 5

bw squats for 30 seconds x 2


static stretching

My pinky is also messed up. Even with gloves on I can't hit the bag with my right hand. I'm falling apart.


Goal for squat, hit 350 within the next few weeks.

[bodhitree]

10/26

Panther Grappling (gi night)

went over

Osoto Gari

Morote Seoinage



Rolling
The club was getting ready for a duel meet against CMU's grappling club

I started every match on knees due to my ankle

Brian- No submissions either way, I had good positions on him, but I am much much bigger than him

Jimmy- Beat on me, I told him he's the mad scientist of grappling

__________________________________________________ _______________
10/27


Deadlifts
225lbs x 6
275 x 3
300 x 3
305 x 2
305 x 2


Pull ups, alternating the grips, bw
x 6
x 8
x 4
x 5
x 4
x 3


db rows
60lbs x 4 (all on each side)
70 x 3
70 x 3
70 x 3
70 x 3


hammerstrength db rows

90lbs x 6
140 x 6
160 x 4


db curls (standing, strict)
22.5 x 10
25 x 6
25 x 6
25 x 6
25 x 4


Went downstairs, kicked the bags, did some random sets of pull ups, and finished with static stretching.

[Scott Meneely]

Dynamic stretching

db bench press
70lb db's x 5
70 x 6
70 x 6
75 x 4
75 x 3


db ohp
55lbs x 4
55 x 4
55 x 4
55 x 3
55 x 4


Supersets, bw dips to bw pull ups
15 dips, 5 pull ups
15 dips, 4 pull ups

10 dips


3 min round jumprope
30 sec rest
2.40 sec jump rope

some shadow boxing