Scott's Judo log

[Scott Meneely]

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

shadow kazushi

shadow boxing

resistance band kazushi

static stretching

[Scott Meneely]

Dynamic stretching

Squats
225lbs x 5
275 x 4
305 x 3
315 x 3
325 x 3


Power clean to front squat
95lbs x 3
95 x 3
95 x 3

Overheads
95 x 5
95 x 5


Walking lunges, bodyweight squats, and calf raises, didn't keep count.

static stretching

[Scott Meneely]

11/2

deadlifts

225lbs x 5
275 x 4
300 x 3
310 x 2
315 x 2

I felt I could lift more weight, but my grip would give, I'm gonna get some weightlifting gloves, maybe say goodbye to my manly rough hands.


bw pull ups
x 6
x 4
x 4
x 3
x 4


curls
25lbs x 6
25 x 6
25 x 6
25 x 6
25 x 6

jumprope, all w/ 30 sec rest
3 min, then 2 min 30 sec, then 2 min

hit bag, shrimping, and pull ups (not counted)

db rows
(65lb db's x 3) x 5

static stretching

[Scott Meneely]

11/5

dynamic stretch

db bench press

70lb db's x 5
75 x 3
80 x 2
80 x 1
80 x 1
80 x 1

db ohp
55lb db's x 5
55 x 5
55 x 5
55 x 5
55 x 3


supersets dips to knee raises
15 dips, 20 knee raises
20 dips, 20 knee raises
20 dips, 20 knee raises
20 dips
20 dips

tricep pushdowns, 3 sets of ten, not too much weight


some abs stuff

[Scott Meneely]

dynamic stretching

2 min jump rope

1 min pushups for KFM fitness challange, got 52 pushups in

(2 min 30 sec jumprope, 30 sec rest) x 3

resistance band kazushi

shadow kazushi

ab stuff

[Scott Meneely]

Dynamic stretching

Squats
185lbs x 6
225 x 5
315 x 3
325 x 3
325 x 4


Power cleans w/ front squat
115lbs x 4
115 x 3
115 x 4

Front squats
135lbs x 6
145 x 6
145 x 6


kicking the heavy bag, bodyweight lunges, and some random jumping stuff

static stretching

[Scott Meneely]

11/09
Panther Grappling Club

The guys were getting ready for a tourney on Saturday.


Went over:

Osoto Gari

Koshi Guruma

Went over some no gi takedowns

I had to leave early to pick the wife up from work.


11/10

Deadlifts
225lbs x 5
275 x 3
300 x 2
305 x 2
310 x 2

pull ups, bodyweight
x 6
x 4
x 6
x 6
x 6

db rows
70lbs x 3
70 x 3
70 x 3
70 x 3
70 x 3

hammerstrength barbell row machine
140lbs x 6
140 x 6
140 x 6

curls
25lb db's x 6
25 x 6
25 x 6
25 x 6
25 x 6


Rolled with Matt, he is strong and got good postions on me, I got him with a triangle and a baseball bat choke.



Good workouts

[Scott Meneely]

11/12


Bench press
70lb db's x 6
70 x 6
70 x 6
75 x 3
75 x 3

db ohp
55lb db's x 5
55 x 5
55 x 5
55 x 5
55 x 5

hammerstrength incline bench
90lbs x 10
140 x 7
180 x 4
180 x 4

lateral raises
20lb db's x 4
20 x 4
17.5 x 5
15 x 6

dips, bw, 3 sets of 15

ab stuff w/ med ball and static stretching

[Scott Meneely]

11/13

dynamic stretching

Squats
225lbs x 6
275 x 4
315 x 3
315 x 4
225 x 6


Powerclean to frontsquat
105lbs x 4

Front squats
135lbs x 6
135 x 6
135 x 6
135 x 6

Walking lunges w/ 70lbs on my back w/ calf raises in the middle
walking lunges w/ 80lbs w/ calf raises in the middle


Squats challange, 68 in one minute


2 min 30 sec rounds jump rope x 2 w/ 30 secs between
on 2 min round

breakfalls

static stretching


Oh, and from now on I'm going to try to have one high intensity day a week, and the other two days have slightly more volume (like 5 reps), I think this will lead to faster recovery, better form, and less taxing on the neurological system. Next week the bench press will be the high intensity exercise. I'll try to get as close as I can to the 1rm. The next week squats, the next week deads.


Later in the day:

Went back to the gym, there was a sign that the mat room was reserved for the "wrestling club" (recreational wrestling group), but the sign was still up from yesterday, the club doesn't meet on wednesday.

I did some breakfalls, some shrimping, and some more stretching

[Scott Meneely]

11/16

Panther Grappling

When Jimmy was videotaping an instructional I rolled with two of the guys, which is good because I had to cut out early.

1st guy wrestler: Got the takedown and was really fast, scrambled well. He submitted me, my poor memory can't remember how???

2nd guy: I got him with an armbar.

Class started


Went over how to pull guard: Pull down on the sleeves, put on foot in hip in fall back.

Went over Tomoe Nage

Went over uchi mata

To the groud:

Went over triangle

Triangle to ude garame (americana)

This was part of a lockflow, as I said I needed to cut out early.

The lockflow was: Triangle to ude garame to omo plata to sweep to armbar to triangle, Jimmy shot an instructional, he has to edit it, maybe after he gets it up online I 'll post a link to it! It's a really cool sequence.

11/17

Pull day, lower intensity higher volume

I found out I was doing deadlifts wrong, I was squatting down way to low, and was basically lifting with my legs, so I watched some powerlifting videos and corrected my form accordingly. I used to do them right but lost it somewhere along the way....

Deadlifts
185lbs x 5
225 x 5
225 x 5
225 x 4
225 x 5


Weighted pull ups
bw + 10lbs x 4
+10 x 3
+25 x 3
+ 25 x 2
+ 25 x 2



Good mornings
95lbs x 10
115 x 6
115 x 6

High pulls

95lbs x 6
115 x 5
115 x 5
115 x 5
115 x 5

db rows
(60lb db's x 5) x 5

curls
25lb db's x 6
25 x 6
25 x 5
25 x 5


Wrestled with Matt. No submissions either way. Matt is strong and gets good positions, I had to work on escapes.

I'm going to try to work this combination: Ouchi gari to osoto gari both in shadow uchi komi and in class. Perhaps this week I'll have some time to get to the judo club, that would be sweet, it's been a long time!

[Scott Meneely]

11/19

Bench press, max effort day

dynamic stretching

db bench press

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

db ohp
60lb db's x 2
60 x 2
60 x 2
55 x 4
55 x 4

Dips, superset to knee raises

(20 dips then 20 knee raises) x 2

20 dips

tricep pressdowns, don't know the amount of weight, it's not written down on the plates.

x 10

increase weight

x 8

increase again

x 4


lateral raises and front raises, dip both movements for each rep w/ 15lb db's

x 5
x 5
x 5


5 pull ups

ab stuff, holding planks and v- ups

static stretching

[Scott Meneely]

11/20

dynamic stretching

15 pull ups for the KFM fitness challange

squats

225lbs x 5
225 x 5
245 x 5
255 x 5
255 x 5

deadlift

225lbs x 5
225 x 5


gym closing early due to holiday week, so I had to leave

15 min walk home

resistance band kazushi

static stretching

Gym will be closed rest of the week, all the way til monday. I'll have to improvise at home. Perhaps I'll go to the judo club wednesday night?

[Scott Meneely]

11/21

South Hills Judo Club

First time at judo in a long time

Went over Tai Otoshi

Doing tai otoshi get hip to side so that you don't pull uke into you. Rick said "I like for there to be enough room to see uke's belt". Rick also said "you're going to throw uke where his big toe is pointing, so kazushi him that way".

Went over Uchi Mata

Went over combination

Tai Otoshi that uki steps out of into an Uchi Mata

I need to remember to actually try the tai otoshi, when uke steps around and comes up land the uchi mata.


Randori

Jeff: We both did well, we ended up on the ground twice, once by my doing (kind of), once by Jeff's doing (kind of), nothing clean either way.

Phil: Threw me every which way. Told me not to try to do stuff without an inside grip.

BJJ guy, don't know his name: I landed two Kouchi garis on him.
In the last 30 seconds he turned into a throw and I countered with a Tani Otoshi

[Scott Meneely]

11/26

been sick the past few days

Today:

3, 2min rounds jumprope, w/ 30 sec rest

resistance band kazushi

some ab stuff (planks, v-ups, etc..)

static stretching

[Scott Meneely]

11/27

went to bellfield gym, didn't like it. no room, not too much stuff, can't drop weights on floor, not only because of the sign that says not to, but because they may fall through....


db ohp
55lbs x 5
55 x 5
60 x 3
55 x 5
55 x 5

db bench press
70lb db's x 5
only set of those because I didn't want the db's falling through the floor

incline bench
95lbs x 10
115 x 6
115 x 5
115 x 5
115 x 5

I could have lifted for more reps or more weight, but no spotter and plus tomorrow is my high intensity squat day.

bw dips, 4 sets of 15

decline bench
45lb db's x 10
50 x 6

sick of that gym, got outta there. The gym is closer to my house, but the other gyms are better.