Dchris's Grappling with Age

Couldn’t make it into class yesterday. Just got too busy.

Monday
Pullups
3x12

Cable Rows
3x12

KB Rows
3x12x60
1x10x85

Tuesday
Tried out a new school this morning. Was kind of brutal waking up at 5, trying to shower, get stuff and out by 530. Last night was a bit rough getting baby to sleep, so couldn’t prep my bag. Will be doing that going forward. Also, my battery was dead, so had to charge, then had to pick up food for lunch. Made my work day start way later than I want (845a). Should be better in future. Going to go again tomorrow.

Class wise, things were great. 20+ people in a morning class. 10-15 of drilling, then situational mount top/bottom and rotate out. Then 4x5minute rounds. Definitely feels like a much better fit. I just gotta stay consistent and wake up early.

1 Like

Tuesday

Pullups
3x5

Seated OHP with NG Camber Bar
10x145
5x145
5x165
5x165
1x185

KB OHP
2x8x60lbs

Lateral Raises
3x12

2 Likes

Thursday

Got new ice bath working and took a nice 35F 7 minute plunge this morning.

Lunch Break at Athletic Club
Zercher Squat
10x135
10x185
5x225
2x2x275
18x135

Hack Squat
5x10 - Progressed up in weight

Leg Ext
3x12

  • They have an SSB bar too! Was being used by someone else, but really stoked to have access to one.
  • Good leg pump. Legs are feeling bigger
  • Strained one of my ribs a bit on the heavy sets. I was bracing too hard on the belt.
5 Likes

@twojarslave saw this and thought of you. Lots of references to Lewiston and history.

2 Likes

Saturday

All the yard work

Pull-ups with 40lb vest
3x1
1x3

400 yards - Farmers walk down street with 40lb vest and 40lb db in each hand. This is with steep hill.

  • didn’t stop once for grip. Time to up weight

Here’s a quick photo holding my phone level. Fairly steep climb up and pay off view of one of the mountains.


4 Likes

Sunday

Dealers choice workout. Had about 15 minutes to hit something.
Incline Camber Bench
5x5x195lbs

Monday Morning

Med Ball Carry
400yrds x 100lb ball

Pullups
50

  • Man, pull-ups are easy. Knocked out 5x10, with widest grip I can fit.
  • I’ve been knocking out a 37F ice bath every morning, upon waking. Damn good wakeup call. I’ve reduced caffeine intake substantially, as this does the trick.
  • I need to get my garage cleaned up a bit and build storage so I have permanent space for my sauna to go.
2 Likes

Monday Mid Day

  • Made it to BJJ Class
  • I’m a terrible driller. There were four people at class, one of which was just visiting. While learning new moves, I fumbled through it all and the guy treated me like it was my first day.
  • When we got to rounds at end of class, we had a good battle standing up. I turned for an Uchi Mata, he tried to pull me back. We both kind of fell to our knees, went to play guard. After about 30 seconds, I had inverted under him, ended up with a sick knee bar.
  • I’m just much better at seeing things, and trying them in live settings. Intentionally going step by step to learn a new move feels so forced and robotic to me. One of my coaches in TX used to coach me through things I was doing. So it was a move I’ve developed, but would get stuck or lose the position, he’d tell me where to counter, hold the position tighter, etc.
  • All that to say, I need to get better at drilling moves.

Tuesday was completely off. Long day of meetings. Started at 430am, ended at 7pm

3 Likes

I don’t recall if I got anything done Wednesday.

Thursday I flew into Texas, grabbed an uber to Uhaul, picked up my Uhaul and drove to my storage unit. Movers were there ready to get after it with me. Loaded storage unit and garage, got some dinner and made it to hotel by 10. Then spent F-Su driving back.

Monday 545 workout

Ice bath for 5 minutes

Pullups
3x10

Camber Bar OHP
3x10x155

  • Alternated between above two

Cable Upright Row
2x12

Cable OHP
2x20

  • Alternated between above two

Tricep Extensions
3x10

Lateral Raises
3x12

  • Alternated between above two

  • Really good pump today

  • Format wise moving forward, I’m going to keep with the 4 lifting days: OHP, Back, Chet, Legs. But alternate Heavy Back/CHest one week and OHP/Legs the next. Essentially, the heavy week will be sets of 2-3 and lighter week will be sets of 7-10. I’ll get 2-3 BJJ sessions a week and then hit farmers walks, weighted hikes, yoke walks, hill sprints, etc. at night.

2 Likes

Tuesday

WG Pullups
4x9

KB Rows
5x8x85lb
3x20x60lb

Rope Pulldowns
3x15

Wednesday morning
.20 mile 100lb med ball carry

  • feeling really good strength is way up in pull-ups and carries.
  • I’m fairly convinced I’ll always be a terrible presser. My best bench is like 295. Best OHP is 185 and push is 205. They never seem to increase even with BW increases. Fairly certain it’s just loose shoulders from throwing my whole life. I still want to hit 3-5 bench and 225 OHP regardless tho.
2 Likes

Thursday

Midday gym sesh

WG Pullups
3x12

Incline Bench
10x135
7x175
3x3x205
20x135

Machine Bench
5x10

  • 30 sec rest

Pec Deck
5x10

  • 30 sec rest

Dips
30

Cable Tricep Pulldowns
3x12

  • Felt pretty good today. The incline bench was smooth. I could get more reps out of it, but was trying to stick to triples
  • The machine press and pec deck felt great. I haven’t done these in forever.
  • A bit more volume than I’m used to, but kept to it. All the rest periods were very short. I had 40 minutes to get this workout in from exiting truck to getting back in
  • Woke up this morning and legs and hips were sore. Not in a bad way. Just a muscle soreness. Walking up hill and bjj are working new muscles.
  • My daughter accidentally unplugged my cold plunge. Couldn’t have been more disappointed this morning when water was 55
2 Likes

Decided to do some stupid things. Two 60lb KBs and 40lb vest. Walked up the butte. Oddly, my lungs were giving out before grips… Will have to walk back down at some point. Not sure how.

Edit: going down is worse. Long careful steps, carrying 400lbs (me +160) trying not to trip on rocks.

5 Likes

Took Saturday and Sunday mostly off, as I built a storage rack for totes in garage. Then knocked out yard work.

Monday

BJJ Class

  • One of those classes where you leave feeling useless at the sport. No particular reason, rounds were good. Just not happy with my progress.
  • Just me, coach and another 140lber
  • My rounds were good, submitted other guy a few times
  • Hit a sweet Uchi Mata on the coach when he was trying to take my back

Tuesday
Cold Plunge 5 minutes

Belt Squats
10x90
5x10x180

Leg Ext
3x20

Farmers Walk w/60lb KB in each hand
30yds down hill
30yds up hill walking backwards
30yds down
30yds up hill walking backwards

  • Made it one round before wife and kid are up and needed me to come in and get kids ready
  • My body is very achey
1 Like

Tuesday Night

  • Just went for a nice 2 mile walk up the butte and along around it. One of the nicest sunsets I’ve ever watched.
  • I hit 5 sets of bis and tris. I had intended to do a bit more with legs, but my knee wasn’t happy and honestly, I feel beat down right now

Wednesday Morning

  • BJJ Class - just me today..
  • Worked Shin to Shin entry to Single X, then transitioned to trips, sweeps and subs
  • Had a good round with coach after. Passed guard from knee shield, took me a bit but got the undercooks and was able to inside camp my way passed, Josef Chen style

Woke up at 650 today. Fire alarm went off last night at around 1230. Was a false alarm, but everything is connected in our house and has audible alerts. Had to check the house, check on kids and get back to sleep. Was about 1am when I got back in bed, but it really F’d my sleep up. Woke up exhausted.

Sorry to hear. Hopefully just a lull between advances. Quality partners (no offense to the coach and the featherweight) that work for you can go a long way toward feeling on pace with growth and improvement …

1 Like

I hope so. It’s a tough spot. I really like this gym, despite being nogi only. (The coach is a brown belt, former college wrestler and trains under a former UFC champion who has a gym 45 minutes away. They seem cordial, and my coach teaches a class there, but he’s going on 4 years as a brown belt. I don’t think he wants it, but also not sure if his coach really cares to give it either. Really as a middle finger to IBJFF). He teaches a completely different game than I have learned previously. Lots of leg entries, naturally, but more so, it’s ‘American Jiu Jitsu’. Focus on pinning, technical advancing to pins, dog fighting and working towards the back. It’s also the only gym I can confidently make it too, as they have a midday class.

There are two other options close to me. 1. Very cultish that really really really cares about your lineage, branded Gis, etc. The blackbelt professor there received his BB from Roger Machado. 2. Basically a beer belly bjj club. I’m sure they train hard, but it’s more community based alternative to softball.

30 minutes from me is the former UFC champion gym and a great great respected school, with 20 or so blackbelts and 30+ people who show up to 6am class. I can make it during the summer, but once school starts, I can’t make morning classes and night classes will always be a consistent no-go, with the kids/wife needing me.

My current goal is to just train my two days a week during lunch hour, drill, learn new techniques and hope folks join when there is someone good who consistently comes in. Essentially, helping the coach build it. THEN, when I can, drop in at other schools to get hard rounds.

The irony is not at all lost on me that previously I never learned new techniques in classes, but instead watched videos and tried them until I was successful, BUT had great partners to now, drilling and learning technique without great partners.

I will say, my ability to use weight and control my body is getting really good here. Training with light partners requires me to be smart and conscious of weight distribution and floating when in top position. There was a moment when my coach had sat through in a scarf hold on me. I waited for right moment and sat up and took side control from him. I immediately, laughed and sat back so he could have side control. I just said reset us and said I’m not going to learn anything using my 100lbs difference against you.

2 Likes

Wednesday night

Grace
30 Clean and presses

  • I didn’t think to time it, but was probably around 4:30. It was smooth and fast. First 10 went in a set. Then did sets of 5, while watching sunset from driveway

OHP
2x10x135

  • Just quick strict presses, slow down, quick up

KB OHP
3x7x60lb

  • Focussed on coming down to a 90* angle, flexing lats and pressing

Lateral Raises
3x12

Tricep Rope pulldowns
60

Thursday

Midday actual gym sesh

Pullups
3x10 - alternating grips

  • damn pull-ups are getting too easy. Solid clean reps. All the way down, pause, up

DB Rows
10x80lb
10x95lb
2x8x110lb

  • The gym has DBs up to 150! Love this place

Chest supported free weight machine
15x45lb
3x12x90lbs

  • Very slow, controlled, taking handle to chest and pulling with lats

OH Pulldown machine
3x12

Machine Row
75 reps

EZ Bar Curls + reverse curl
3x12+5x60lb

DB Hammers
50x25lb

  • Great pump, good workout. I moved fast through all of this. Short breaks, phone in pocket, Rage Against Machine in ears. In and out of the door in 35 minutes
1 Like

Friday - off. Pretty good diet wise, ate too many carbs, but no alcohol.

Saturday

High incline bench
10x135
10x175
5x185
3x205
3x1x225

Low incline
3x1x225
3x10x185

  • felt really good today.
  • Was surprised that 225 at the highest incline, without being an OHP, went up. Might be a PR.
  • I dropped it to low incline, to get more volume at that weight and then knocked out 185. Just trying to get more bench volume.
1 Like

Sunday

Belt Squats
2x15x90
2x15x180
10x230
10x270
8x320
2x5x360

Leg Ext
3x12

Weight Vest Med Ball Carries
2x150lb ball + 40lb vest

  • down driveway, drop ball, pick it up and walk back (approx. 30 yards each way)

1x100lb ball + 40lb vest

  • down driveway and street. (Approx. .1 miles each way)

1 mile light walk at end of day.

  • legs are toast tonight. Looking forward to ice bath and sauna tomorrow, which reminds me
  • I finally set up sauna last night. Got a good 20mins in before bed last night
1 Like

Monday

Cold Plunge

Pull Ups
20

Seated OHP
10x135
10x155
3x3x175

  • Felt pretty beat up for this. Assuming because I did heavy chest two days prior

Cable Press
4x10

Triceps

  • Fell asleep putting my 2 year old to bed last night. She went down around 830, I probably dozed off a few minutes later
  • Woke up at 515, but decided to sleep until 615 and skip the workout this morning (Tuesday)
  • Sat in cold plunge for 5 minutes, then jumped over to sauna. Sat in sauna for a good 25 minutes.
  • The heavy carries have been killing my whole body. However, I’m getting a lot of relief from cold plunge. In morning I waddle out of bed, scrape the fairy dust from my eyes, stumble dow the stairs and sit in cold plunge. By time I get out, I’m feeling great. Awake without caffeine and legs feeling loose and not nagging. Jumping straight over to sauna is interesting. I’m sweating like crazy, but my legs never really feel like they warm up.
  • Planning on hitting bjj class tonight. It’s comp night, ‘ten round tuesday’, as they call it. It’ll be my first time hitting a nice class at this gym. Hoping to get good rounds.
1 Like

Ten round Tuesday

  • damn ten rounds is fun
  • First round was a really good brown belt. I have no complaints or faults in my game where I feel like I made mistakes. He’s just better. I had good sweep attempts, he just scrambled or hip stitched into neutral positions and was relentless. I did negate all his leg lock entries, which was great for me
  • Had 4 rounds with two women. I’ve never really rolled with women before. They weren’t large/fat, but 5’9” - 6’ and wasn’t as big of a weight gap.
  • first round I got subbed 4 times. F me. I wasn’t using strength and trying to flow, I got caught. Took my back and relentless once got it.
  • I subbed other woman once. Just good round
  • my last round was with first woman who got me. I did some spinny inversion shit from leg entries and did a gift wrap that I bow and arrowed her with.
  • afterwards I expressed my frustration with side control to my coach. Just that I don’t feel stable or strong without grips. Someone else said my pressure is insane and he couldn’t move, so take that with a grain of salt. My perception is I suck without gi grips
  • Also worked through how to play open guard with nogi. My open guard game as always been attacking from outside their legs vs. inside. So lots of DLR and spider. That doesn’t work so good in nogi. Need to really focus on sit up guard, X entries, foot sweeps and ashi x (which is new favorite guard)
  • I’ve always hated X guard because of my height. It’s hard to get under people. But Ashi X is a game changer. So many sweeps and off balancing leg entries to backside 50/50, saddle/double jeopardy, etc.

Edit: my cardio is insane right now tho. I had no issues going all ten and could never down more.

4 Likes