My journey to become a professional fighter

LISS

-Will do this on Thursday.

MMA

-Skipped this to go to Judo and also organize an MMA society free-rolling session.

Judo

-Focussed mainly on ground work. We worked on a few different subs from guard, some of them slightly optimistic. We also did a few rolls and back escapes, I took everything with a pinch of salts because judokas here don't seem great on the ground. Did some rounds of rolling throughout too, went with the black belt again and ended up in side-mount but couldn't finish as the rounds were only 2 minutes. He nearly got me with a cross-collar from half-guard though.

Free-rolling session

-Did 4 x 5 minute rounds of grappling, mostly beginners stayed so I tried to give them the best advice I could about keeping a good base, sweeps, avoiding giving me triangles etc.

________________________________________ _______________________________

Sleep: 8.5 hours
BW: ?
3 sets of COC#1.5: COMPLETE
5 sets of 8 chin-ups: COMPLETE
Recovery workout: Static stretched
Diet: COMPLETE
 
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Afterwards did 5 rounds of shoot-boxing (kick-boxing with take-downs), wrestling is definitely the martial art I'm most talented at (which isn't saying much, as I was naturally shit at JJ/MT lol) but still, I get take-downs very easily and also keep getting really nice trips/sweeps/throws from the clinch, it just sort of makes sense to me and flows. I don't know the names of any of the throws I did, but did a bunch of them, also got a bunch of take-downs from grabbing kicks, and getting them while they were coming in, for my stand-up tried to focus on coming in at angles and using my speed. Was also going under and forward over jabs and getting some nice overhand rights.

Well+done+OP.+gif+very+related+_8672d6ba91435dc5244ca005c5f5d1a2.gif


What's the level of the wrestling of the others at the gym? Because if you can wrestle with good wreslters already, you're doing well.
 
Throws

-Scoop throw 3 x 3
-Rotational throw 3 x 3

5-3-1 Cycle 13 Week 2

-Bench press 1 x 5 x 45kg
1 x 5 x 55kg
1 x 3 x 65kg
1 x 3 x 77.5kg
1 x 3 x 87.5kg
1 x 4 x 97.5kg
-Front squat 1 x 5 x 37.5kg
1 x 5 x 47.5kg
1 x 3 x 57.5kg
1 x 3 x 65kg
1 x 3 x 75kg
1 x 5 x 85kg
-Weighted dips 1 x 8 x BW+2.5kg
1 x 8 x BW+15kg
1 x 6 x BW+27.5kg
-Pendlay rows 1 x 8 x 55kg
1 x 8 x 62.5kg
1 x 6 x 72.5kg
-Power snatch 5 x 3 x 45kg
-Dragon flags 1 x 3 x BW
3 x 4 x BW (pretty awesome, will try for 5 reps next week)

Private MMA session

-1 hour. Worked with a fighter at my gym who is really good at stand-up unorthodox style fighting and rubber guard/triangle specialist. We really tightened up my triangles and worked on closing the space between shoulder and head, turning my hips and looking down his ear, etc. Also worked on the fist finish as well as the other finish with a straight body, straightened legs and arms locked behind legs. Afterwards worked on a triangle escape that I'd never seen before in which you lock your arms in a frame pointing to the side your head is on so that your right elbow is on his stomach. Afterwards you come up on your feet and turn your whole body to that side, pulling his hips down and outwards and breaking the triangle and ending up parallel to him with your face on his feet. Then grindingly move to side-control or mount. Afterwards learnt a counter to this escape, where you basically put your hand like a frame on your outside leg and it stops him from being able to turn your hips, really easy counter and it's a very strong position for you because your elbow is on the ground. Finally, learnt a really cool triangle set-up from a position whos name I don't remember, but have messaged the guy asking for it and will edit this later.

Edit: The name of the set-up position is called irish collar, and the name of the alternative triangle finish is called the "tipi".

________________________________________ _______________________________

Sleep: 9 hours
BW: ?
3 sets of COC#1.5: COMPLETE
5 sets of 8 chin-ups: COMPLETE
Recovery workout: INCOMPLETE
Diet: COMPLETE
 
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Well+done+OP.+gif+very+related+_8672d6ba91435dc5244ca005c5f5d1a2.gif


What's the level of the wrestling of the others at the gym? Because if you can wrestle with good wreslters already, you're doing well.

Well the general level of wrestling is much higher than my JJ club in Portugal, but the level of JJ is much lower. I don't really have any other point of comparison, but the best wrestlers at this gym (some of the pro/ammy fighters) really kick my ass at it, so I don't want to make it seem like I'm going toe for toe with those. I'm just surprised I can hold my own with most others, considering I have 0 wrestling/judo exp and we never/rarely worked stand-up in my JJ club in Portugal.
 
MMA

-1 hour beginners. For stand-up worked on jog/sprint drills for kicks, my kicks felt really awesome on this day, probably the best they've ever felt, and I actually broke 2 of the pads lol. Afterwards 1-2 drift inwards, left hook to the body, do a shuffle and do a left hook 1-2 off an angle. For ground-work, we did shuffling from your back to avoid GnP, then did the lock your knees together move to stop your opponent entering your guard and giving you time to get up or get away. Afterwards did a sweep from this position where you get on your side, put outside knee as vertically as possible on his chest (to avoid him sprawling out and getting side-control), afterwards you control his head and his outside arm, kick/push his outside knee and sweep to mount. Afterwards did a control position when someone GNP's where you pull his elbows down and place your knees on his bicep joint with feet on hips.
-1 hour advanced. Worked on take-down drills for 10 minutes, both normal and from under/over position. Afterwards did a bunch of rounds of sparring.

LISS

-50 minute swim. Did this straight after MMA.

________________________________________ _______________________________

Sleep: 8 hours
BW: ?
3 sets of COC#1.5: COMPLETE
5 sets of 8 chin-ups: COMPLETE
Recovery workout: INCOMPLETE
Diet: COMPLETE
 
Throws, jumps

-Overhead backwards throw 3 x 3
-Box jumps onto 90cm box 5 x 3

5-3-1 Cycle 13 Week 2

-Deadlift 1 x 5 x 62.5kg
1 x 5 x 77.5kg
1 x 3 x 92.5kg
1 x 3 x 107.5kg
1 x 3 x 122.5kg
1 x 8/9 x 137.5kg (not sure if this is a PR or not)
-Military press 1 x 5 x 25kg
1 x 5 x 30kg
1 x 3 x 37.5kg
1 x 3 x 42.5kg
1 x 3 x 47.5kg
1 x 4 x 55kg (i put uneven weights on both sides, then took off some and not sure if I made it 52.5kg :S)
-High-bar squats 1 x 5 x 52.5kg
1 x 5 x 67.5kg
1 x 5 x 80kg
-CGBP 1 x 8 x 60kg
1 x 8 x 70kg
1 x 6 x 77.5kg
-Weighted planks 1 x 60sec x BW+15kg
1 x 60sec x BW+20kg
1 x 60sec x BW+20kg
1 x 75ec x BW+25kg (was gonna do 60sec but decided to go for more)

________________________________________ _______________________________

Sleep: 7 hours
BW: ?
3 sets of COC#1.5: COMPLETE
5 sets of 8 chin-ups: COMPLETE
Recovery workout: INCOMPLETE
Diet: COMPLETE
 
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LISS

-Already did this on Thursday.

MMA

-1 hour beginners (didn't go to beginners as there was no space for me, and I forgot some stuff and had to go back home)
-1 hour advanced (did 3 rounds of kick-boxing, 3 rounds of shoot-boxing, 3 rounds of grappling and then did a long round of wrestling with the coach)

________________________________________ _______________________________

Sleep: 9 hours
BW: ?
3 sets of COC#1.5: COMPLETE
5 sets of 8 chin-ups: COMPLETE
Recovery workout: INCOMPLETE
Diet: COMPLETE (had a slice of pizza though :eek:)
 
A few random questions for anyone reading:

1. Is it ok to defrost stuff in the microwave if I forget to put it in fridge the day before? I've heard some mixed stuff about this.

2. Is it ok to leave chicken/meat out for like 5 hours just so it defrosts quicker than in fridge?

3. Is it ok to start cooking it while it's still a bit frozen? Tastes a bit weird afterwards but barring that are there any nutritional problems with it?

4. When buying red meat, they don't have any grassfed in the UK, only organic, should I get organic, or should I get normal but extra lean beef? (there is no organic extra lean)

Thanks sirs.
 
A few random questions for anyone reading:

1. Is it ok to defrost stuff in the microwave if I forget to put it in fridge the day before? I've heard some mixed stuff about this. - I think some microwaves have a defrost setting, so yeah should be fine.

2. Is it ok to leave chicken/meat out for like 5 hours just so it defrosts quicker than in fridge? - I do, and I'm still alive, it's not exactly really warm over here at the moment anyway.

3. Is it ok to start cooking it while it's still a bit frozen? Tastes a bit weird afterwards but barring that are there any nutritional problems with it? Don't know, but I personally wouldn't.

4. When buying red meat, they don't have any grassfed in the UK, only organic, should I get organic, or should I get normal but extra lean beef? (there is no organic extra lean) Go to a farm shop if you can find one, they should have grassfed.

Thanks sirs.

I'm no expert in the kitchen, but see above.
 
Throws, jumps

-Overhead backwards throw 3 x 3
-Standing broad jump 5 x 3 (258cm best jump)

5-3-1 Cycle 13 Week 3

-Squat 1 x 5 x 52.5kg
1 x 5 x 67.5kg
1 x 3 x 80kg
1 x 5 x 100kg
1 x 3 x 112.5kg
1 x 2 x 125kg (left a lot in the tank, had a terrible day got to the gym late and had to cut my warm-up short so didn't feel good enough to push it on these)
-Power cleans 1 x 3 x 80kg
4 x 3 x 82.5kg (same as above, didn't wanna push it too hard)
-Good morning 1 x 5 x 57.5kg
1 x 5 x 67.5kg
1 x 5 x 77.5kg
-Saxon side bends 3 x 20 x 6kg dumbbells

Submission Wrestling

-Didn't have time to go to this due to shitty day, mostly my fault due to poor time management and didn't organize myself properly.

________________________________________ _______________________________

Sleep: 8 hours
BW: ?
3 sets of COC#1.5: COMPLETE
5 sets of 8 chin-ups: COMPLETE
Recovery workout: INCOMPLETE
Diet: COMPLETE
 
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LISS

-Will do this Thursday.

Judo

-1.5 hour session, drilled a bunch of different throws and then did some stand-up sparring. At the end did some ground sparring and I tapped one of the black belts there again, lol.

Free-rolling session

-45 minutes. Drilled the triangles/triangle escapes that we went over in the private last week, afterwards rolled 2x5 minute rounds.

________________________________________ _______________________________

Sleep: 7 hours
BW: ?
3 sets of COC#1.5: COMPLETE
5 sets of 8 chin-ups: COMPLETE
Recovery workout: Foam rolled + stretched
Diet: COMPLETE
 
Throws

-Scoop throws 3 x 3
-Rotational throws 3 x 3

5-3-1 Cycle 13 Week 3

-Bench press 1 x 5 x 45kg
1 x 5 x 55kg
1 x 3 x 65kg
1 x 5 x 82.5kg
1 x 3 x 92.5kg
1 x 3 x 102.5kg (1 less rep than my overall PR)
-Front squat 1 x 5 x 37.5kg
1 x 5 x 47.5kg
1 x 3 x 57.5kg
1 x 5 x 70kg
1 x 3 x 80kg
1 x 4 x 90kg
-Weighted dips 1 x 5 x BW+10kg
1 x 5 x BW+22.5kg
1 x 5 x BW+35kg
-Pendlay rows 1 x 5 x 57.5kg
1 x 5 x 67.5kg
1 x 5 x 77.5kg
-Power snatch 5 x 3 x 47.5kg (some of these felt a bit off, having this as the last exercise really takes its toll, I think I will move to this to right after Front Squat, suggestions on this?)
-Barbell ab roll-outs 1 x 10 x BW+5kg
1 x 10 x BW+10kg
1 x 10 x BW+15kg
1 x 10 x BW+20kg

Private MMA session

-As per my request, we went over a bunch of wall work, basically how to get and defend take-downs on the wall. Went over a bunch of wall "theory" initially, how basically you can do a lot more things such as cross-face and others because there's reduced risk of him taking your back due to the wall. Also went over the basic position when you have someone against the wall, putting your entire weight on him and grinding your shoulder into him while working knees to the legs and body if available (again, due to the wall you cannot really get reversed effectively, so can put your entire weight on him). Also talked about the importance of underhooks for reversing position and getting him against the wall, and consequently the importance of negating underhooks with tight wizzers. First of all worked the basic take-down when they have their feet squared up and together on the wall, where you basically just drag their body down the wall and back. Afterwards worked the defense to this which is basically spreading your legs, keeping your feet near the wall, and, depending which side he goes in for the take-down, turning your hips away from him. Focussed on getting a tight wizzer if he has the underhook in. Afterwards worked an offensive transition from here where you get a foot sweep basically grab one of the feet and step back and pull it back at the same time getting the take-down. Afterwards did defense to this which is to get wrist control on that arm and not allow him to get the foot sweep. Then did the counter to this defense, where you move to the hip lift. Afterwards did the counter to this which is putting your arm cross-face and your weight back. Afterwards did the counter to this defense, which is to move your head to the outside of his leg, grab the single-leg, then step back and shrug your shoulder down to get the take-down. Afterwards did the defense and reversal to this where you switch your weight to the single-leg, push his head down with outside hand, and with inside hand reach towards his leg, then do a sit-out and pull his leg at the same time, "sweeping" him and ending with his head on your lap, and scramble to side-control.

________________________________________ _______________________________

Sleep: 8 hours
BW: ?
3 sets of COC#1.5: COMPLETE
5 sets of 8 chin-ups: COMPLETE
Recovery workout: INCOMPLETE
Diet: COMPLETE
 
MMA

-1 hour beginners. Worked a lot of Southpaw stuff which I really enjoy having and am getting better at.
-1 hour advanced. Mostly sparring. Did some rolling with strikes starting from a pre-defined position chosen by one person then alternating roles, pretty good. I need to work more half-guard stuff which I will go over in my next private.

LISS

-50 minute swim, did this straight after MMA, pretty tired at the end of it.

________________________________________ _______________________________

Sleep: 9 hours
BW: ?
3 sets of COC#1.5: COMPLETE
5 sets of 8 chin-ups: COMPLETE
Recovery workout: INCOMPLETE
Diet: COMPLETE
 
Throws, jumps

-Overhead backwards throw 3 x 3
-Box jumps onto 90cm box 5 x 3 (trying to increase difficulty on these by trying to land as upright as possible)

5-3-1 Cycle 13 Week 3

-Deadlift 1 x 5 x 62.5kg
1 x 5 x 77.5kg
1 x 3 x 92.5kg
1 x 5 x 115kg
1 x 3 x 130kg
1 x 5 x 145kg
-Military press 1 x 5 x 25kg
1 x 5 x 30kg
1 x 3 x 37.5kg
1 x 5 x 45kg
1 x 3 x 52.5kg
1 x 4 x 57.5kg (ties PR)
-High-bar squats 1 x 5 x 52.5kg
1 x 5 x 67.5kg
1 x 5 x 80kg
-CGBP 1 x 5 x 65kg
1 x 5 x 75kg
1 x 5 x 82.5kg
-Isometric hanging L-sit holds 1 x 45
 
LISS

-Already swam on Thursday.

MMA

-1 hour beginner.
-1 hour advanced.

________________________________________ _______________________________

Sleep: 8 hours
BW: ?
3 sets of COC#1.5: COMPLETE
5 sets of 8 chin-ups: COMPLETE
Recovery workout: Foam rolled
Diet: COMPLETE
 
5-3-1 Cycle 13 Week 4 (Deload)

-Squats 1 x 5 x 52.5kg
1 x 5 x 67.5kg
1 x 5 x 80kg
-Power clean 5 x 3 x 70kg
-Good morning 1 x 5 x 35kg
1 x 5 x 45kg
1 x 5 x 55kg

Submission Wrestling

-The first bus at my uni didn't come for some reason, and the first one I missed by literally 2 seconds even though I was 4 minutes early, was SO pissed off. Tried to get a free-rolling session going with 5 different people but noone was available, so just did some work instead.

________________________________________ _______________________________

Sleep: 7 hours
BW: ?
3 sets of COC#1.5: COMPLETE
5 sets of 8 chin-ups: COMPLETE
Recovery workout: INCOMPLETE
Diet: COMPLETE
 
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LISS

-Will do on Thursday.

MMA

-Will probably be going to Judo instead of this from now on as I have a seminar at the time of MMA, will see if I can move it around though.

Judo

-Started with some basic grip-breaks, then spent the first 45 minutes working on 1 technique, I don't know the name of it but basically you grab his sleeve with corresponding hand, then punch through his armpit with your other arm, spin yourself around so that your back is to him, then squat down and project him over your back. At the beginning I had difficulty getting a good projection because I wasn't squatting down enough and I also wasn't getting my arm tight enough through his armpit. At the end I figured it out though and was getting some pretty good air. Afterwards worked on some trips and step combos. After this did king of the hill judo stand-up and I somehow won (there weren't any blackbelts there today and I'm bigger and stronger than all the people there so that was probably it) so I get a free beer on Saturday (yay -.-). Afterwards did some ground-work.

Free-rolling session

-Did 45 minutes of wrestling and rolling. Started off with 2 x 3 minute rounds wrestling with a guy who has a wrestling background, afterwards did a lot of rounds of grappling with people, including one really good guy who used to go down to the Quay but stopped due to work.

Private MMA session

-Focussed completely on half-guard stuff. Started off by learning the basic way to regain underhook from half-guard, where you swing your arm over and backwards and then bring it in tight to you, scramble a bit and grind the underhook through. After this, you get on your elbow and start to work from there. If he lets you, you can take his back straight away, if he doesn't and puts his weight back to avoid it, you can knee-pick him and take him down. If he puts his weight forward to avoid the knee-pick you can sweep him back the other way (you can use your inside foot as a butterfly hook to help sweep), this works because his basing hand should be wizzering to avoid you taking his back. If for some reason he manages to base out with his wizzer hand, then you scramble outwards and take a single-leg. Afterwards learnt the same sort of thing but from a Kimura/wrist-lock grip, you get a kimura/wrist-lock grip on his wizzer arm and then start pulling his arm back forcing him to go with the sweep or get his arm broken. After this we did some stuff from the "lock-down" position where you basically extend his foot out in half-guard by putting your outside leg on the inside and triangling the opposite way with your inside leg extending his foot. This is pretty painful for him, and very hard to get out of, it also makes it so that he has to have more of his weight back which allows you to get an underhook easier, especially if you're flattened out or something. Also learnt a sweep from this position where you basically pull his leg back with your lock-down foot and then push on his hips with your arms either sweeping him back or creating space to underhook/scramble for a single-leg. Then learnt a sweep set-up where you pull his leg to the outside with your lock-down foot, forcing him to base closer with his other leg, underhook his leg in a sort of DHG position and then sweep him like a flower-sweep, unhooking your leg in mid-air and landing in side control. Also learnt a sweet single-leg from the previous set-up where you basically grab a very deep single-leg, spin outside and land in his half-guard. Then learnt some basic Z-guard (ensuring the leg on his chest is high so that he can't stack them together and sprawl) and also learning a trick where you put both feet ontop of each other so its harder to push your leg back and out. From this position didn't learn any sweeps but learnt an easy way to re-gain guard, basically just try and get your leg in as a butterfly hook and spin yourself around into guard.

________________________________________ _______________________________

Sleep: 8 hours
BW: ?
3 sets of COC#1.5: COMPLETE
5 sets of 8 chin-ups: COMPLETE
Recovery workout: INCOMPLETE
Diet: COMPLETE
 
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5-3-1 Cycle 13 Week 4 (Deload)

-Bench press 1 x 5 x 45kg
1 x 5 x 55kg
1 x 5 x 65kg
-Front squat 1 x 5 x 37.5kg
1 x 5 x 45kg
1 x 5 x 55kg
-Dips 3 x 5 x BW
-Pendlay rows 1 x 5 x 35kg
1 x 5 x 45kg
1 x 5 x 55kg
-Power snatch 5 x 3 x 40kg

Private MMA session

-Did a lot of stand-up combinations. Also learnt to do peruvian neck-tie at the end, have got it 3 times in rolling since, will update this later.

________________________________________ _______________________________

Sleep: 8 hours
BW: ?
3 sets of COC#1.5: COMPLETE
5 sets of 8 chin-ups: COMPLETE
Recovery workout: INCOMPLETE
Diet: COMPLETE
 
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