Dchris's Grappling with Age

Friday

Snuck a great workout in while my son was hunting for toads in the yard.

Clean and Press
10x135
10x135
5x155
5x175
3x185
1x205 - my cleans suck. My hips are tight from Origin camp and I’ve been too lazy to stretch them out.

Standing OHP touching chest between reps
3x10x135

Felt great to do standing. I’ve mostly done seated this year. Happy with progression on OHP.

BB rows
3x10x135

Tight hips are no bueno for heavy weight. Kept it super light, focused on holding each rep and slow concentric.

OH Plate Raises
2x25x25lbs

Cable Row w/fat Grips
3x20

Again, super slow reps, holding the contraction for 1-2 seconds

Alternating Rope tricep pulldown and 25lb Plate curls
25, 20,15, 10, 10, 6(10)

Great pump and overall good workout.

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Just watched his last fight with Kane, a competitive loss. Interesting that he’s having a hard time getting a matchup. Is ONE’s HW division especially thin?

I’m really not sure. I haven’t paid much attention to One since Gary Tonons last match. I do know Leo Viera, Buchechas master, is the VP of One grappling. Be had no oversight over the mma portion, but wonder if that’s what led him to that promotion vs. UFC.

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Ya… so, woke up the next day and so much hip pain. Thats what I get for not stretching it out before hand.

Life has changed a bit. In office more and kids started school. Alarm is set at 530 to get a quick workout, showering and getting ready before waking up daughter for school. Elementary starts at 720, so it’s a bit of rush in morning. Also, I get home from office around 545 and pick up daughter from house to take to her cheerleading, then rush to pick up other daughter from gymnastics, then rush back for cheer daughter and get home around 8pm for dinner and my workout. It’s nuts. This is four days a week for me.

The drive is 20 miles west to my house, 12 miles south to cheer, 23 miles north to gymnastics, 23 miles south to cheer and 12 miles north back to house… 110 miles.

Monday I skipped. Tuesday was cable rows in morning and again at night. Good pump. This morning was incline press. Very slow reps focusing on squeeze.

Not sure when I’ll train BJJ again right now. Between tight hip and battling a cold, I wouldn’t go if schedule allowed. This is week 1 of new phase, so I’ll adjust but need to figure things out.

I’m between 531 and the surge workout again starting next week. Would love suggestions on any programs for gaining size and strength.

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Holy buckets of gas and time! You are a super dad those are some lucky girls!

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I’m repaying the debt I incurred as a four sport kid, growing up. Haha Texas is far more spread out than the west coast where I grew up tho.

Saturday
Leg ext
3x40

Zercher
3x10x175 - hamstring started cramping end of set 2. Pushed through for one more painful set

Belt Squat
2x20x90
30x140
20x190

Cramps… waaah. Also, incredible quad pump

Sunday
Incline Bench
5x135
5x155
5x175
5x185
5x205
2x3x225 - rep PR and set too
8x185

High incline bench
3x10x135

Tricep pull downs
3 sets

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Sorry to hear you’re going to be off the mat. But glad you’re taking the time to heal up.

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Appreciate that, it’s always hard to take time off. Over the cold, but hip is still a bit fragile. It doesn’t hurt anymore, but bending over with weight isn’t super stable. I should know better than not stretching it out when it got that tight. Fortunately, this isn’t’ related to an injury so much as it’s my hips/lower back tighten up due heavy hinge movements. I’ve been hitting it with theragun and normatech compression, as well as stretching.

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Tuesday

BB Rows
3x20x135

Cable Rows
5x12

DB Rows
3x10+10 - 10 reps, alternate arms, then switch back to starting arm

Reverse Flies
3x12

Back and hip is feeling better. Should be good to go next time schedule allows.

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Few notes:

Sleep has been terrible. Last few nights our 1yo has woken up between 12-1 and stayed up until 4. I’ve had to remove my 530 workout alarm and move to 630. I’m also drinking energy drinks again. Just can’t do 2 hours of sleep, 3-4 hours awake and 2 hours of sleep each night and expect to be productive

I need to get micro plates. I sold them all awhile back, but if I want to follow 531 for pressing, 20lb jumps are too much.

I’m going to move the KB to office and DBs to garage. I need to do more swinging throughout day to improve hinge strength

I’ve been ravenously hungry lately. I’m pretty sure I’m now around Maintenace calories. Diet is a crap shoot when I don’t sleep

Our house is a corner lot, with a huge side yard and garage in alley. Kids spent most of time in side yard. I’m going to move 100lb ball to side yard so I can get work in at night while they play

Instead of moving the NG camber bar back in for pressing, I’m going to use fat grips for a few weeks. It’s been awhile since I’ve pressed with them

Weight is fluctuating between 239-242, which is good. Aiming for 250+

A few white belts at one of our gyms are talking trash in the group threads. I’ve never rolled with them, but they’re getting eager for a blue belt and have me on list of blue belts they haven’t submitted. Looking forward to doing a leche de padre to show them who’s boss. Hahaha

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In the interim, do you have ankle/wrist weights? I know @PowPowPunishment has used those on the bar before when in a ja. Easy way to microload, and they’re easy to find.

That’s not a bad idea. I’ll have to forage through my tote of workout gear odds and ends. That’ll get me started tonight with OHP.

Worse case scenario, looks like I can get 6 2.5lb CAP plates from Amazon for ~$25. Actually… I can get these here tomorrow between 4-8am. That might workout for me to start. I’m leaning towards god is a beast template.

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Got a break this afternoon where wife was driving kids around and I didn’t have a meeting. Jumped into garage for a shoulder workout. Sadly… no ankle weights. They must be in storage.

Clean and Press
10x135 - cleaned each rep
5x155 - cleaned each rep
3x175
3x185
0x205 - damn
2x3x185

Strict Press
8x135
2x3x155

Arnold Press
3x10 - Shoulder started hurting on last set. Didn’t like the rotation

Lat. Raises
3x10

Good workout. I got video of my 175 and 185 cleans, which looked pretty good. Feels like a fairly safe way to get lower back work, without the consequence of hip tightness from bent over rows. I must be one of the few athletes who like to lift and get benefit from cleans. lmao

I need to get in ice bath tonight, it’s been a few days. Also need to get some ab work and stretching in.

I got a note from my professor that next week there is a large open mat between 4 schools, at my main school. It’s a bit later in night, so should be able to swing by after picking up daughter. The other schools are ones I haven’t trained at, so should be some new opponents and different styles.

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Thursday Morning

My daughter finally slept through the night. Felt so much better to sleep longer than 2 hours at a time. I did a few bar hangs and toe to bars. Then picked up my 100lb ball 10 times. Felt stiff and not a lot of energy to push. Jumped in ice bath and took it slower before waking kids for school. I’m probably going to take today off.

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Friday Morning
Made it to a 6am class at a nearby affiliate. First time at this particular class. Fairly low key. A purple belt friend of mine runs it. Him and I were only color belts. Basically just helped guys with close guard defense, then close guard offense. Had to leave 10 minutes early to get home for morning routine. All good, just nice to get a good stretch in the morning and go through motions.

Tonight should be leg day, but I’m going to dot chest instead. That way I can really get after it tomorrow (Saturday), when I don’t have any real obligations.

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Friday

First day of god is a beast. I’m mixing it up and starting with chest.

Incline Bench - main chest movement
5x155 - 70%
5x180 - 80%
5x200 - 90%
5x165 - 75%
5x190 - 85%
5x210 - 95%

Used 225 for TM, since I recently got 2x3 with it. All sets were using Fatgripz except the last set… which I didn’t use when I got 225 for 2x3. Definitely felt it at the end.

High incline Bench
2x10x135
1x5x135

Slam Ball throws (over shoulder)
10x100lbs

Good first workout. The volume is gonna hurt on pressing movements.

Edit:
Also did 20 toe to bars

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Saturday - one of those days where nothing goes as plan, so you just roll with it.

Sunday - like above. Had to go to a 4 hour kids birthday party from 10-2. Was starving and only food option was pizza. So ate too much of course. Fortunately was able to get home in time to go to open mat, which was unexpected.

Open Mat - somehow the best and not great day on mat

First round: black belt from another school. Never met out rolled with him before. He says want a warm up round? I nod and he starts by playing guard. I’ve been working a smash pass from their knee shield, where I get under hook, then tripod with my head and start working up. I try that, but he grabbed my leg when I got the under hook. Moved me to electric chair position. No worries, I’m super flexible. He then rotates for a knee bar. (In my head I’m like wtf, I’m clearly a like belt). I defend it by turning my leg so knee points out. He then attempts a toe hold (again, wtf man). I get free and proceed to smash passing him. I do everything in my power to be a dick in the process, rubbing my Gi across his nose, forearm across eyes, forearm to cover mouth, etc. finally he turned his body away, while I’m in 3/4 guard. I grab his lapel and do a heavy knee on belly, with the leg that has a foot trapped. He forgets about the lapel, and I wrap my elbow and cinch it around neck. Now he’s a bit worried. He tries to block his legs and shrimps away because he thinks bow and arrow. I want him to think that. I then stuff my other arm behind head and lock in a loop choke, stopping my previously trapped foot as a wedge against his hips. I look up, 10 seconds left… I then pull my arms across each other as hard as I possible can while flexing my chest in… his face turns purple and he taps… 3, 2, 1, round ends with a beep. He sits up and says I thought it was an easy warm up round?!? Very clearly he’s pissed. I said, it was until you knee barred and toe held me.

I know a lot of black belts will grab positions that are illegal moves and let them go, just reacting and exerting their dominance. This wasn’t him. You could tell in his eyes. I later found out, he’s an armbar cranker and no one likes when he comes to open mat here because he’s popped their elbow. He avoided me rest of open mat.

I then submitted everyone I rolled with, riding that high.

My last roll of the day was with the black belt who runs this gym. We are friends in a BJJ sense. We don’t hang out, but we talk about life when we are together. We start standing and he tries to take me down several times. I suck standing, but not today for some reason. I tried a few takedowns but he defended my grips. I then reach over and grab his belt and had elbow in other hand (Roger vs. Buchecha) style. I pull guard and he tries to pass for a bit. He then gets a loose north south. I grab his elbow tight and pull tricep fabric. I then invert up, and wrap my legs around said arm. I’m freaking out on side because I’ve got his arm tight and am in an inverted armbar position. I just need to extend, clear my head and get the belly down. He is faster and better, naturally, and smashes me. My hip pops and I’m in pain. Had to verbally tap. Barely could sit up and walk out of gym. How bad is it? I’ve had to shit since last night, but wasn’t sure how to get up once down. I knew I’d be in office today, and commercial buildings have grab bars for disabled folks… I waited and had to use them to stand up.

So… not gonna ignore hip pain anymore and probably just gonna buy a new mattress already.

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Haven’t done anything since last update. Had a death in family and flew back for funeral. I took my gi, just in case I could drop in for a class or two, but my back wasn’t fully recovered yet.

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Is this the same pain as that hip pop, or something separate?

My condolences for the loss dude.

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Yep, same pain. Getting better, but flying and sleeping on different beds didn’t help much.

Appreciate it. This was probably the hardest one I have had.