Scott's 2008 training log

[Scott Meneely]

1/14

Squats
225lbs x 6
245 x 6
295 x 4
315 x 3
315 x 3

Front squats
(115lbs x 6) x 5

Some breakfalls, shrimping, leg raises, and walking lunges.


Stretching.

[Scott Meneely]

1/16

Push

db bench press

70lb db's x 6
75 x 4
75 x 4
75 x 4
75 x 3


dips to knee raises supersets

20 dips
20 kr's

18 dips
20 kr's

20 dipes
20 kr's

one superset ohp to bent over rows
45lb db's
ohp x 5
row x 5


one front raise then one lateral raise

15lb db's x 5 (each)

x 5

x5


Tricep pressdowns, don't know the weight, 3 sets of 10

cable crossovers, 3 sets of 10

[Scott Meneely]

Morning workout (plan on going to grapple tonight)

Deadlifts

225 x 5
275 x 5
275 x 5
225 x 5
225 x 5


Pull ups, alternating grip one set grip in, one set grip out. Bodyweight + 25lbs
x 4
x 4
x 3
x 4
x 3


db rows
65lb db's x 5
65 x 5
65 x 5
65 x 5
65 x 5

Curls
(25lb db's x 6) x 4

Hammerstrenght barbell rows
90lbs x 6
90 x 6
90 x 6

Superset - 4 pull ups, 10 dips


Will update for grappling tonight....

[Scott Meneely]

1/18

Panther Grappling

Went over basics again:

Standing up to base

basic scissors sweep

If uke comes to one knee while doing the scissors sweep, put your foot under the knee to lift him up.

If you can't get it, you can push your foot directly into the knee

Pin escapes

I had to leave early and didn't get to roll.

1/19

Ab stuff and stretching.


I don't want to beat a dead horse, but I really want to be able to train martial arts more than once a week. I don't know what life will be like this semester, so I don't know what I will be able to do. I want to continue to improve martial arts skills, which I don't feel is happening training one time a week. I'm not as young as I once was, so I should be shifting to being a more technical martial artist. I want to do this in both Judo and BJJ.


Oh, and I feel in the gym I can get back to the intensity it was at before the break. I'm going to add a max effort day this week.

Diet notes: I've been eating a little more poorly lately. Last week this was my focus in the grocery store, and it will continue to be my focus. I want most of the carbs I eat to be low gi carbs (whole wheat, etc), I want to eat more veggies and fruits, and I want to consume less refined sugar. Most of the refined sugar I get is in the coffee I drink, so I'm going to drink more tea (although I love coffee more) and drink lattes and such w/ out sugar.

[Scott Meneely]

Got out to the South Hills Judo Club for the first time in a long time, I really missed the club and everyone there!

Warm up

Moving kazushi

moving uchi komi for koshi guruma

throws for koshi guruma

Combination: Koshi Guruma , uke steps out and around, so we follow up with Uchi Mata

I had a difficult time with the transition to uchi mata. (As always) I need to remember to keep my kazushi on the sleeve hand UP, and I also think my angle was a little weird.


Did a few rounds of kumikata (gripfighting). I think I did alright.

Randori:

vs. Paul, got thrown a couple times, he told me I did really well

vs. Jeff, no throws either way

vs. Rich, got a kouchi gari

I'm thinking I can get to at least 2 practice sessions a week, at least I hope.




edit: I did manage to stay focused on judo throughout the class and didn't get sidetracked by conversation about other things. It is my goal to try to be as focused on martial arts as I can while training, and not get carried away by chatter. I just thought I'd mention this to track the progress.

[WinterPalm]

edit: I did manage to stay focused on judo throughout the class and didn't get sidetracked by conversation about other things. It is my goal to try to be as focused on martial arts as I can while training, and not get carried away by chatter. I just thought I'd mention this to track the progress.

That's always super important.
I find my judo class is hard to get sidetracked as we are rolling or randori pretty much the whole time. During technique it helps if they people you train with are focused and into it like you.
Of course last night things got disrupted by several guys talking about BJ Penn licking blood off his gloves Saturday night!

[Scott Meneely]

1/22

Pitt Grappling

Drilled guard vs guardpasser, pin vs escape, and I got beat up on when rolling.


Also worked an open guard pass.


weightroom

50lb db ohp 5 sets of 6

3 sets of 20 dips (two of those set were supersets with 20 knee raises directly after)

3 supersets, tricep pushdown to pull up


Short on time, I'll edit this later, I just don't want to forget...

[Scott Meneely]

Dynamic stretching

Squats
225 x 6
275 x 5
275 x 5
275 x 5
275 x 5

clean to front squat
3 sets of 5 @ 95lbs

overhead squats
3 sets of 5 @ 115lbs

Walking lunges and static stretching


Friday will go to seminar on leglocks from a bjj blackbelt!

[Pork Chop]

Looking good
Bout to start my own new blog monday after a pretty long layoff.
Keep up the hard work!!!

[Scott Meneely]

Looking good
Bout to start my own new blog monday after a pretty long layoff.
Keep up the hard work!!!

Thanks, but honestly I don't feel my workouts have been as good as they were towards the end of last semester. Still trying to work a schedule that will work.


I'm thinking (tentative)


Mon --- weights AND/OR south hills judo

Tue --- weights

wed --- no time for anything

Thur --- Pitt grappling AND weights after

Fri --- Pitt grappling (gi night)

Sat --- weights

Sun --- no time for anything


I'm not sure if this schedule is realistic for when my school work load increases, but for these first few weeks perhaps......

[Scott Meneely]

2/1

Squats
135lbs x 10
225 x 8
275 x 6
315 x 5
315 x 5
225 x 6


Pitt Grappling

Drilled

Ippon Seoi Nage

Morote Seoi Nage


Drilled some escapes and such

Rolled with 2 people, got beat up by one, held my own with the other



2/2

Push day

dynamic stretching

75lb db's bench press x 4 x 5

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

Dips, bodyweight + 25lbs
x 13
x 15
x 16

Tricep pushdown
3 sets of 10

Static stretching

[Scott Meneely]

2/4

South Hills Judo


Moving uchi komi for uchi mata, ouchi gari, koshi guruma

combination:

Ouchi gari to osoto gari
Uke steps out of the ouchi, change direction into the osoto

Worked on the stepping for the ouchi, taking the first step low, and then bringing the back foot up forcefully.

Important points for ouchigari: Kazushi uke down, not away. Get low. Head on the inside. Reapingt motion, not hooking (I have the hook habit because I've gotten it to work). Step in enough to have room to drive.


Randori

Jeff, threw me twice with great throws, I threw him once, kind of, with an ouchi gari

Julian, got me with a couple nice throws, I got him with one, I think he let me get it. I reversed one of his throws also

Phil, threw me all over the place

[Scott Meneely]

Pull day


Deadlifts
(225lbs x 5) x 5

Weighted pull ups, body weight + 25lbs, alternating palms in then palms out
x 3
x 4
x 3
x 3
x 3


db rows
65lb db's x 5
65 x 5
65 x 5
70 x 5
70 x 3


curls
25lb db's x 8
(for these next sets, I sat in the incline chair with the db's behind me)
20lbs x 6
20lbs x 6


bodyweight push ups to pull ups
20 push ups, 5 pull ups
20, 5
20, 5

Static stretching



Edit: I'm excited, south hills judo added an instructor profile section to the website!

Here it is!

[Scott Meneely]

Dynamic stretching

ab stuff

resistance band kazushi

static stretching

[GunnedDownAtrocity]

i thought this said scott mendelson's training log