Dchris's Grappling with Age

[dchris]

Edit to Saturday: Two 200 yard 120KB carries down/up hill

• Forgot to add this

Wednesday

Pullups: 5x3

• Haven’t done them in months. Just some light warmups to not aggravate elbow

Belt Squat Row: 4x10x180, 1x20x180

• Last set came out of nowhere

Cable Straight Arm Pulldown:

4x12

[dchris]

Thursday

Low Incline Bench:

Warmups

10x5x175

Dips

5x10

• Was a later workout. Have to work late, but made myself get it in

[dchris]

Alrighty, well, inspired by @T3hPwnisher, I have built out a program and named it. Well, Chat did - Forge and Flow. Weather is better so getting sessions in will be much easier. Might be a bit of volume, but I’ll scale how I need to. Just need to stay healthy and keep up on cold plunge. I’ve got my kid into a Chiro to deal with severe scoliosis, I might check in with X-rays on my back to make sure there’s nothing structural going on. I’m not a huge fan of adjustments for the hell of it. Open to addressing whatever lower back issues I have though.

MONDAY – Lower Strength

• Belt Squat – 5x3–5

• KB Swings – 5x15

• DB Step-Ups – 3x8/leg

• Romanian Deadlift – 3x10

• Calf Raises – 3x15

TUESDAY – Upper Strength + BJJ

• Incline Barbell Bench – 5x3–5

• Fat Grip Pull-Ups – 4x6

• Dips – 3x8

• Face Pulls – 3x15

• Hammer Curls – 3x10

• Fat Grip Dead Hangs – 3 sets

• BJJ

WEDNESDAY – Athletic Lower

• Power Cleans – 5x3

• Speed Belt Squat – 5–6x3

• KB Swings – 4x12

• Keg Carry – 4 rounds

• Med Ball Rotational Throws – 5x3/side

• Hanging Leg Raises – 3x12

THURSDAY – Upper + BJJ

• Incline DB Press – 4x8

• Overhead Press – 3–4x6–8

• Belt Squat Row – 4x10/side

• Lateral Raises – 3x15

• BJJ

FRIDAY – Full Body

• Zercher Squat – 5x3–5

• KB Swings – 5x10

• Farmer’s Carry – 4 rounds

• Med Ball Shouldering – 5x3

• Med Ball Rotational Slams – 4x5/side

• Copenhagen Plank – 3x30 sec/side

SATURDAY – Sprint + Carry

• Hill Sprints – 5 rounds

• Uphill Carries – 5 rounds

• Backward Hill Walks – 3 rounds

SUNDAY – Aerobic

• Hill Walk / Ruck – 20–40 min

• Push-ups – 20

• Squats – 30

• Abs – 20

• 3–5 rounds

[dchris]

MONDAY – Lower Strength

Cold Plunge: 3 minutes at 36F

Belt Squat – 5x5x230lbs

Speed KB Swings – 5x15x60lb

DB Step-Ups – 3x8/leg w/35lb DBs in each hadn’t

Single Leg Romanian Deadlift – 3x10x35lb DB

• Really liked this actually. The step ups and and single leg Romanian DLs felt good. Took me about 25 minutes to knock it out. I did go a bit lighter on squats, simply due to the weekend. Which…
• Didn’t do any training over weekend. Left house early Saturday morning to spend weekend with some friends. Got home around 9pm Sunday, crashed and still woke up at 5a to get after it.
• Have to fire the employee this morning. He called in sick last week, then lied on his timesheet about working at home.. so, pretty emotionless about it.
• I’m going to let him go, then go to BJJ. Fits schedule and know I’ll need to leave to clear my head.

[T3hPwnisher]

Have to fire the employee this morning. He called in sick last week, then lied on his timesheet about working at home.. so, pretty emotionless about it.

It’s nice when people re-affirm that they’re the bad guy in the story so you don’t have to feel conflicted for properly dispatching them.

[dchris]

@T3hPwnisher

don’t have to feel conflicted

This is very true. I was very emotionless and factual while doing it. Didn’t need or ask for a response. I had proof, showed the proof and made my decision to terminate. Just stuck to this is what’s happening and what you need to know during transition.

I had to leave the office after, sat in my car for a while and then went to BJJ. I was just distracted and felt for the guy. Which was really helpful. I was beating myself up a bit on the drive (30mins), but it was a surprisingly big class with some good guys. One invited me out to his cabin for a weekend, another gave me his number to get our families together and then got invited to a big dinner on Wednesday.

BJJ Class

• Good class working from top side turtle for back takes and rolling bow and arrow
• I got four rounds in:
  • First was against a blue belt I hadn’t met. I was doing really well chaining attacks. Was a constant arsenal of Knee on Belly Paper Cutter (my bread and butter), arm bar, kimura, gift wrap to back. I let him shuck me off his back and rolled it into a choi. I flipped him over and got the arm bar for fininsh
  • Then went against a white belt who was doing much better defending my first attack, then I hit him with second. I complimented him well on that. I usually don’t make it to the second side of the dilemma.
  • Third was the 16 yo white belt. I made him pay. That’s all I’ll say about that.
  • Fourth was with a good friend and my drilling partner. I had him in SX and got a heel hook. One of the coaches looked at me and shook his head.. so I let it go. Honestly, it was a bit unnerving that my buddy didn’t react at all, when I held his elevated heel for five seconds. We then messed around a bit, I let him get me in technical mount where I battled kimura/armbar. I tried to rip a toe hold on him when he was doing the arm bar, but ended up conceding to it. I didn’t have the leverage to finish it, but was hoping for a reaction.
  • I’m absolutely exhausted, which is the plan. It’s nice to have my sessions done for the day, makes going home tonight much easier without pressure of trying to fit it in.
  • EDIT: I’ve built a kick ass BJJ app in my spare time. I’ve sent it to a few buddies that are quick to cut you down and they all loved it. Said they’d spend $5+ a month on it. Once I get my personal information off of it. I’ll share it here for others to use and test out. It’s got a unique user login and you can track progress with notes, etc. as well as compete against others. Here’s an example of the path to submission
  • 

[raven78]

That image matches the exact spider web of options in my head… haha, but by the time I think of just ONE of them, I’m back defending for my life. Where’s the RNC etc in said image?

Glad to read you’re back on the mats and it fits into your schedule.

[dchris]

The app I built shows you every position from top/bottom and the transitions/sweep/submissions that are available there. It’s a neat tool for sequencing attacks.

[dchris]

@raven78

Where’s the RNC etc in said image?

It just shows all the positions, with top/bottom. Then shows you all the options when you select the position. If you tap for additional details, it has details, transitions, sweeps, and subs. As we’ll as videos

I’m making final QA/QC and branding atm.

[dchris]

TUESDAY – Upper Strength

• Incline Barbell Bench OHP – 5x3x155lbs

  • Yep, I’m a dumbo. I did OHP instead of bench. All good, felt good to OHP again. I didn’t have the weird muscle pain.

• Fat Grip Pull-Ups – 4x3

  • I dropped to 3 reps. I struggled with grip. I couldn’t do thumb over and had to do thumbless.

• Dips – 3x8

• Face Pulls – 3x15

• Hammer Curls – 3x10

• Fat Grip Dead Hangs – 3 sets of 30 seconds

Sleep has been rough lately. Was able to get nearly 8 last night, but I’ve been average 5 last few days.

[dchris]

Working from home today. Had 30 minutes in between meetings to knock this out.

WEDNESDAY – Athletic Lower

• Power Cleans – 5x3

  • 2x135 - First felt heavy. Then second was smooth
  • 1x155 - Easy
  • 2x175 - Felt this a bit more. Needed to really focus on technique and not be lazy

• Speed Belt Squat – 5–6x3

  • Felt almost like jumping coming up

• KB Swings – 4x12

  • I did 6/arm with 60lbs
  • Alternated each set with below. Heart was really pumping with this

• Keg Carry – 4 rounds

  • 190lb keg around driveway

• Med Ball Rotational Throws – 5x3/side

  • 100lb med ball. Was able to throw it about 6’. The ball doesn’t roll, so a true 6’ throw

• Hanging Leg Raises – 3x12

[dchris]

Thursday

BJJ

• Good class, Thursdays are taught by the Renzo BB. He is majorly focused on judo setups.. We worked American gripping system, weak arm lapel wrist control, power hand lapel and entering Ouchi Gari > Uchi Mata > leg trip
• I got one round:
  • 23yo wrestler 4stripe blue belt (K). I got him in a nasty belly down straight ankle from butterfly ashi. He refused to tap and I let it go.. he went into a reverse triangle, I got out of it then fought an arm bar for 4 minutes of the 7 minute round. I got out, then passed his guard and took his back. With 8 seconds left, I went full send on a bow and arrow. Time expired and his stubborn ass got through it with a sore neck
  • Then drilled and flow rolled a bunch of stuff.
• Planning on hitting my upper body day tonight. Also need to get cold plunged worked out. I tried to get it cleaned out yesterday but as I was filling it up, realized it wasn’t quite clean so gave up. I need to get it done tonight.

[dchris]

THURSDAY – Upper + BJJ

• Incline BB Press

  • 2x8x175
  • 7x175
  • 5x175
  • I kept rests very short. Pump was great, but definitely felt weaker as it progressed. Final reps were grinders, especially at lockout. Personally didn’t care I was missing rep goals, because I was pushing through failure.

• Overhead Press – 4x6x40lb DBs

  • I did these very slow and controlled on descent, with elbows forward.

• Belt Squat Row – 4x10/side

  • 1x10x180
  • 3x10x220
  • Felt really strong on rows

• Lateral Raises – 3x15x15lbs

General Notes:

• Workout felt great overall. I started it at 9pm and finished at 930. Much later than I want, but following a plan is keeping me honest and forcing me to stay committed vs. going to bed.
• Feeling a bit beat up and sore today, but also still have a pretty good full feeling in muscles. I didn’t get to cleaning out cold plunge. I’ll do that this morning. I’m working from home. Should be operational by tomorrow morning.
• I’m a bit nervous about today’s workout. Which is always a good thing. Between Zerchers and med ball shouldering.

[dchris]

FRIDAY – Full Body

• Zercher Squat

  • 10x135
  • 10x185
  • 5x225
  • 2x3x265
    • Was surprised how easy this was
    • Sadly, had to call the workout here. We were hosting people over the weekend again.. and they arrived waaaay early.

SATURDAY – Friday + Sprint + Carry

• Zercher Squat – 5x3–5

  • Warmups
  • 5x5x226
    • I went lighter than the day before. Just because I technically did 80% of it the day before and I was going to combine Friday/Saturday into one workout

• KB Swings – 5x10x60lb

  • 2 sets traditional Swing
  • 1 set alternating arms
  • 2 sets of squat swings

• Farmer’s Carry – 4 rounds 80yards

  • 60lb KB in each hand
  • 100lb Med ball
  • 100lb med ball OH
  • 190lb Keg

• Med Ball Shouldering – 5x3

  • 150lb med ball

• Med Ball Rotational Slams – 4x5/side

  • 100lb med ball. Rotation was tough, so just pressed it over head and slammed to each side

• Copenhagen Plank – 3x30 sec/side

• Hill Sprints – 5 rounds

  • 100yd hill sprints

• Backward Hill Walks – 5 rounds

Notes:

• Saturday was brutal. I was lightheaded for awhile after doing this.
• I took Sunday off. It was Easter after all. Spent it with family.

[dchris]

MONDAY – Lower Strength

Belt Squat – 5x3x410 - Huge PR

KB Swings – 5x15x85lb

DB Step-Ups – 3x8/leg w/30lb DBs

Romanian Deadlift – 3x10x30lb DB

Calf Raises – 3x15

• Came home early from work to get this done. Wasn’t feeling squats too well working up to main sets, but got after it and felt better as I went. Warmups included 90/140/180/220/270/310/360 before hitting 410
• Step ups were about speed and agility. Quick step with explosive up. I’ll start to mix in heavier every other week
• Romanian DLs were also very much a coordination drill of balancing on one leg
• Sleep was absolutely shitty over weekend. Fri maybe slept 3 hours. Had someone I just hired quit, due to a new job (was interviewing elsewhere, accepted my offer than took a pending offer). Then had someone downright insubordinate. Still dealing with that today. Made it hard to sleep. Then Saturday, slept on couch because I was snoring.. I really need nose surgery. Usually a nose dilator works, but other days, not so much. Sunday night baby woke up at 12:40a, went back to bed at 4:50a this morning only to get up at 6am.

[dchris]

TUESDAY – Upper Strength + BJJ

• High Incline Barbell Bench – 5x3x175

• Fat Grip Pull-Ups – 4x4

• Dips – 3x8

• Face Pulls – 3x15

• Hammer Curls – 3x10

• Fat Grip Dead Hangs – 3 sets

Notes:

• Didn’t train yesterday (wed). I had a 4 hour drive to and back from a meeting. My hips were feeling really tight by the time I got home.
• BJJ is going to be tough this week. Hoping I can make it tomorrow.
• Next week will be equally tough. I might be able to swing M/T, but T-TR I’ll be at a conference presenting and Friday I have to travel to another meeting.

[dchris]

Friday

• BJJ Class. Was a brown belts last day before moving, the coach let him teach. We did saddle entry from DLR and then head and arm choke counter to defense. Was a good class.
• One of best days I’ve had on mats in a while. First round was a 24yo blue belt who talks a bit of trash and competes in ADCC. He was attacking legs right from get go. My defense was much better, then inverted into a leg entanglement. I got him in a belly down straight ankle from butterfly ashi. Then later got him with a bow and arrow choke
• Next round was a white belt. He also went for my legs, but house rules says I can’t. I subbed him like three times. I kept hunting a mounted triangle, but he wouldn’t give it to me. So took mounted Americana and mounted cross collar choke.. before I finally snatched an arm and got the triangle.
• Went NoGi against another blue belt. I got him in a dead to rights inside heel hook. Then got him in the move of the day. Felt pretty good and had an audience for that one.
• Had a few more rounds I don’t recall.

Saturday

• Power Cleans – 5x3x175

• Speed Belt Squat – 5–6x3x270lbs

• KB Swings – 4x12x65

• Keg Carry – 4 rounds

• Med Ball Rotational Throws – 5x3/side/100lb

• Hanging Leg Raises – 3x12

Monday – Upper + BJJ

• Incline DB Press – 4x8x175

• Overhead Press – 3–4x8x50lbs DB

• Lateral Raises – 3x15

Notes:

• Missed a few sessions. Listening to body mostly. We also took a slow weekend, which never happens. I usually have projects to do all weekend, then work at night. We had been away two weekends ago, then hosted last weekend and with me traveling this week.. I really needed the mental break of not having to do anything.
• I am planning on hitting class today. We’ll see if work gets in the way. I do have 4 presentations I have to do on Thursday and I should probably actually start to put my deck together.

[raven78]

@dchris

Had a few more rounds I don’t recall

This is me too. Haha, pumped to read you got to the mats sir.

[dchris]

@raven78

This is me too.

Haha! Too much to try and track. The good thing was, it was a good day.

I’ve been training, but too busy to log. Don’t know if I’ll be able to get in this week sadly.

Other notes, worth mentioning. Yesterday was doing my Friday workout with Zerchers. I hit a double at 315, which is a lifetime PR. Shortly after, noticed my truck was leaking coolant. After investigating, it blew a head gasket. Towed to dealer today. Right after I discovered that, a water line broke outside my house. So dealt with that.

[raven78]

@dchris

Shortly after, noticed my truck was leaking coolant. After investigating, it blew a head gasket. Towed to dealer today.

Oh man, is this the same truck that’s been giving you troubles constantly?