Glad to hear you back! Funny that you wrestle when you get tired. I just play guard and knee shield.
I can’t catch any of it live either. Final days with fam before I leave for a week to do jiu jitsu, so hard to justify watching it all weekend. Will definitely be catching on plane and staying away from news/Social Media.
These days, I tend to be the smallest and oldest male on the mat. So when I get tired, I try to avoid playing on the bottom and dealing with that weight on top of me.
Out all day Saturday visiting family in Phoenix. Took some more time off on Sunday. Felt a little more worn out that usual. Did morning walk Saturday but not Sunday. Watched a TON of jiu-jitsu (mostly CJI). Still catching up on ADCC. Kade Ruotolo v. Andrew Tackett at CJI is as good as it gets (think Marcelo Garcia v. Kron Gracie in terms of no quit grappling aggression).
Back at it today.
MONDAY
BW: 151.0 lbs
waist: 34"
Morning HR/HRV(R): 54 / 50 (9)
Friday/Saturday/Sunday steps: 8.8k / 9.0k / 2.9k
AM walk? Weighted
31 minutes / Av HR (Max): 123 (155)
Week 5, Day 1
Tempo intervals - Rower
13:12 minutes / 10 rounds / Av HR (Max): 130 (147)
Standing long jump / Deadlift superset
5 rounds / 60 second rests
2m x 5
175 lbs x 5
Triceps pressdown (one heavy set to failure plus drop set to failure)
80 lbs x 4 (!), 65 lbs x 10 (!)
Biceps cable preacher curl (one heavy set to failure plus drop set to failure)
65 lbs x 4, 45 lbs x 13 (!)
I feel some front delt pain on the right side when I do these heavy to failure. Going to try a single heavy failure set with a back off set to see if that works better. If not, then I’ll just focus on higher volume, 15-rep targets.
TUESDAY
BW: 151.0 lbs
waist: 34"
Morning HR/HRV(R): 57 / 53 (7)
Monday steps: 11.0k+
AM walk? No.
Week 5, Day 2
Tempo intervals - Airdyne
13:06 minutes / 10 rounds / Av HR (Max): 128 (148)
Seated leg curls (one heavy set + one drop set)
150 lbs x 9, 110 lbs x 20
Zercher squats (60 second rests)
135 lbs x 5 x 5
Barbell SLDLs (60 second rests)
145 lbs x 5 x 5
Seated leg extensions (one heavy set + one drop set)
150 lbs x 9, 110 lbs x 14 (!)
Making up the leg work missed last Saturday. Now have two upper body (row/bench) sessions to make up, most likely on my jiu-jitsu days (Wed & Fri) since Thursday is arms.
Great interview from combat sports analyst Luke Thomas and B-Team competition coach Dima Murovanni on grappling, CJI, ADCC, New Wave, B-Team, sambo, wrestling, learning from established professional sports training, and more!
Listened to the podcast, but enjoyed the Tackett Ruotolo match even more!
Screwed up my shoulder again in a freak moment Tuesday night and can’t raise my arm more than about 30 degrees. Missed Wednesday jiu-jitsu. Swapped out Thursday’s resistance training for more conditioning.
WEDNESDAY
BW: 150.0 lbs
waist: 33 3/4"
Morning HR/HRV(R): 52 (61) 2
Tuesday steps: 6.6k
AM walk? Weighted
32 minutes / Av HR (Max): 115 (141)
Week 5, Day 3
Zone 2: Weighted incline treadmill
45:31 minutes / 2.5 miles / 376 calories
Av HR (Max): 114 (133)
((=))
THURSDAY
BW: 150.2 lbs
waist: 34"
Morning HR/HRV(R): 60 / 45 (5)
Wednesday steps: 16k
AM walk? Weighted
32:11 minutes / Av HR (Max): 107 (139)
Week 5, Day 4
Zone 2: Weighted incline treadmill
45:10 minutes / 2.5 miles / 374 calories
Av HR (Max): 122 (132)
Shame to read this mate, rolling at bjj the cause? Hope it’s a speedy recovery regardless.
Thanks! Not at all a BJJ-related thing. I just moved my arm too suddenly during some yardwork and re-activated the old rotator cuff injury. Same thing happened a few weeks ago during the Olympics. Hopefully only a few days of recovery …
I heard something interesting about shoulders the other day. Dorian Yates was on the Joe Rogan podcast talking about how common shoulder injuries were for bodybuilders. He said something to the effect that its because the deltoids end up overpowering a lot of smaller supporting muscles and tissues. I don’t know if that’s true, but it resonates with me. I went on a big delt hypertrophy binge a while back, but never did the kind of rotator cuff, etc. work to support all that delt training. Now I’m paying for it a bit.
I’ll admit to having a little extra sympathy for Nicholas Meregali today, who was expected to double gold at ADCC but ended losing by submission after getting injured during a takedown. Really screwed up his shoulder.
FRIDAY
BW: 147.8 lbs
waist: 33 1/2"
Morning HR/HRV(R): 57 / 52 (10)
Thursday steps: 20.4k
AM walk? Weighted
32 minutes / Av HR (Max): 122 (152)
Family medical emergency - no training
((=))
SATURDAY
BW: 148.4 lbs
waist: 33 1/2"
Morning HR/HRV(R): 55 / 50 (9)
Friday steps: 10.7k
AM walk? Weighted
34:28 minutes / Av HR (Max): 126 (154)
Week 5, Day 5
Stairmaster
5:36 minutes / 320 steps /
Av HR (Max): 133 (148)
Seated leg curl
170 lbs x 5 (!), 130 lbs x 15 (!)
Box jumps/BB back squat superset
5 rounds
24" box jump x 5
155 lbs x 5
BB SLDL/Hanging Leg raise superset
5 rounds
145 lbs x 5
BW x 5
Seated leg extensions
170 lbs x 9 (!), 130 lbs x 15 (!)
Lower body only today. Didn’t even want to try the Airdyne for tempo interval warmups because of pressure on my shoulder.
Jiu-jitsu school is closed all next week as the school transitions to a new, MUCH bigger space that’s even closer to my home. Praying that I can get some good healing in over the next few days in time to be there for the opening session a week from tomorrow. 
Also one more week to reach my intermediate goal of sub-148 lb BW (ideally by the time of that aforementioned opening session). Very happy about that.
I hope everyone is okay!!
Yes, thank you. Grateful for modern medicine and timely medical intervention. Also glad we moved back to Tucson (where elderly parents live) a year ago.
SUNDAY
BW: 148.8 lbs
waist: 33 1/2"
Morning HR/HRV(R): 63 / 52 (10)
Saturday steps: 14.8k
AM walk? Weighted
34:14 minutes / Av HR (Max): 130 (160)
Rest day - Spent most of the day with family.
MONDAY
BW: 149.4 lbs
waist: 33 1/2"
Morning HR/HRV(R): 58 / 51 (10)
Sunday steps: 10.1k
AM walk? Weighted
31:02 minutes / Av HR (Max): 110 (142)
Week 6, Day 1
Standing long jump / Deadlift superset
5 rounds / 60 second rests
2m x 5
175 lbs x 5
Overhead triceps extension (two sets to failure)
57 1/2 lbs x 9, 9 (!)
Face-away bicep cable curl - left arm only (two sets to failure)
32 1/2 lbs x 6 (!), 6 (!)
Wanted to use the Stairmaster for warming up since it brings a lot of intensity in a short time and has zero upper body component. But tried to use two machines and both had some issue and I couldn’t get them started. Neither of the two was the one I usually use (which was occupied).
Deadlifts moving smoothly and I feel as if I’m slowly wearing out bad habits like shrugging at the top of the lift. Going up another ten pounds for another three weeks.
Fourth set of jumps is better than my first, which is also nice. I don’t anticipate changing the distance any time soon. Focus is on jumping through the hips and perfect landings.
TUESDAY
BW: 151.0 lbs
waist: 34"
Morning HR/HRV(R): 50 / 51 (9)
Monday steps: 10.1k
AM walk? Weighted
30:03 minutes / Av HR (Max): 116 (147)
Week 6, Day 2
Zone 2 / Cardiac Output / Weighted incline treadmill
45:34 minutes / 2.5 miles / 384 calories
Av HR (Max): 122 (131)
Shoulder starting to feel a bit better after a week. Thinking it might have been a partial dislocation given a few factors.
WEDNESDAY
BW: 150.6 lbs
waist: 33 3/4"
Morning HR/HRV(R): 52 / 52 (10)
Tuesday steps: 15.4k
AM walk? Weighted
31:26 minutes / Av HR (Max): 117 (152)
Week 6, Day 3
Standing long jump / BB back squat superset
5 rounds / 60 second rests
2m x 5
155 lbs x 5
Trainer was busy using the boxes (as a table for his clipboard and water bottle). They must teach this in trainer school. So I did long jumps again instead. Squats feel good and ready to go up. Will try adding 10 lbs to the deadlift and squat every three weeks and see how long that works.
Single-arm cable tricep pressdowns (one set to failure, one widowmaker set)
27 1/2 lbs x 8 (!), 17 1/2 lbs x 20 (!)
Bicep cable curl - left side only (two sets to failure)
32 1/2 lbs x 6 (!), 6 (!)
THURSDAY
BW: 150.2 lbs
waist: 34"
Morning HR/HRV(R): 59 / 52 (10)
Wednesday steps: 9.1k
AM walk? Weighted
30:08 minutes / Av HR (Max): 124 (156)
Week 6, Day 4
Zone 2 / Cardiac Output
Weighted incline treadmill
45:51 minutes / 2.5 miles / 355 calories
Av HR (Max): 126 (132)
FRIDAY
BW: 148.2 lbs
waist: 33 3/4"
Morning HR/HRV(R): 53 / 51 (9)
Thursday steps: 13.6k
AM walk? Skipped
Did my charity Walk the World activity for work today instead of a morning walk and afternoon cardio. A little over two hours walking up and down Sabino Canyon. Not a bad way to spend a Friday morning.
SATURDAY
BW: 150.2 lbs
waist: 34"
Morning HR/HRV(R): 57 / 56 (5)
Friday steps: 19.3k
AM walk? Weighted
Morpheus acting up. Unable to record
Rest day - two hours of hedge-trimming and assorted landscaping. Will pick up legs supplemental work tomorrow.
