BJJ Class
Coach brought a guy to roll with me today named Spencer. He was a 6’6" purple belt. Kinda weird but a good guy to roll with. He was really, really leggy which made it difficult to deal with his guard so I wound up getting triangled a few times. I got Ricky in a scissor choke and an Americana, I did a little bit better with him than I have in the past. Conditioning wss short but tough. I used a 135lb barbell.
Circuit 1:
Push Up, Sit out, Sit out, Side Rollx5
Mat Lapsx5
5 minutes
Circuit 2:
Power cleansx5
Clean grip muscle snatchx5
Barbell roll outsx5
5 minutes
Squats
135x5
225x5
315x5
405x5
445x5
Power cleans
155x10
155x10
Press
1145x5
165x5
185x5
Barbell Curls
65x100
Upright Rows
95x3x10
I haven’t done upright rows in years. They were hard as hell. It was the first time I ever had a pump in my delts.
Good work as always Lofty. Enjoyed the video, although there was a little more bum in face action than I generally go for. What was quite interesting was the difference in physique between the two, and the obvious disparity in strength, and yet how evenly matched they were.
Yea, just like in boxing, a really skilled but weaker fighter can hold their own against a bigger, stronger opponent. I am learning though that the amount of skill required is exponentially more than the strength required to achieve the same effect. What I mean is a weaker fighter needs to have A LOT of skill before they are dangerous whereas guys who are very strong or athletic really only need to have a firm grasp on the basics before they are hard to handle.
Gotta say I hate that hanging onto guard when your opponent stands up shit though; that to me demonstrates an utter lack of skill or confidence in your takedowns, which sadly some BJJ schools and players seem to neglect. Let go of the guard, go back to your feet and work the takedown!
Am:
Jump rope
20 sec/10 sec restx20 minutes
I threw some bag work and bodyweight squats in the mix when I got bored.
Pm:
BJJ Class
Awesome class. We drilled a guard passing technique and a shoulder lock coach calls the bro shake.
Conditioning
Jump rope/battle ropes/medicine ball slams/30 sec rounds/5 minutes
Jump rope/battle ropes/medicine ball slams/muscle snatches/sledge hammer slams/1 minute rounds/10 minutes
AM:
Bench Press
45x50
135x20
185x10
IMOM Superset
Bench Press…Dumbbell Rows…Jump Rope
230x10-90’sx10-50 skips
230x5-90’sx5-50 skips
230x5-90’sx5-50 skips
230x5-90’sx5-50 skips
230x5-90’sx5-50 skips
230x5-90’sx5-50 skips
230x5-90’sx5-50 skips
230x5-90’sx5-50 skips
230x5-90’sx5-50 skips
Jump Rope- 50 skips
Shadow Boxing- 1 min
Jump Rope- 50 skips
Shadow Boxing-1 min
I had to fit my lifting in this morning because I have a job interview tonight.
Am
40 sec shadow boxing/ 20 sec rest
40 sec heavy bag/ 20 sec rest
40 sec jump rope/ 20 sec rest
30 minutes
Pm
BJJ Class
Conditioning
40 sec on/20 sec rest for 30 minutes. We did random bodyweight exercises for the 40 sec on. It was pretty rough but not terrible.
I got the job! I will be doing neuromuscular diagnostic medicine as usual but will also be going back to school for intraoperative neuro monitoring. I also got a MASSIVE raise and gigantic benefits package.
[quote]Loftearmen wrote:
I got the job! I will be doing neuromuscular diagnostic medicine as usual but will also be going back to school for intraoperative neuro monitoring. I also got a MASSIVE raise and gigantic benefits package.[/quote]
Congratulations mate. That’s awesome news. Family must be delighted too! Really pleased for you.
That’s awesome Lofty! Congrats!
Thanks yall. My family and I are pretty stoked at the moment.
In the morning:
Bench Press
135x10
185x10
225x10
275x5
295x3
305x2
315x1
EMOM 30 minutes
Narrow grip bench press: 275x1
Clean and press: 185x1
Push Ups: x10
BJJ Class
Jump rope
40 sec/ 20 sec restx30 minutes
Killer day of training. I am getting pretty weak in the weight room though 
Deadlift
135x20
225x10
315x8
405x5
455x3
495x2
545x1
EMOM 10 Rounds
Deadlift: 435x1
Barbell Row: 225x5
Pull Up: x2
Face Pulls: x100
Neck Flexion: x100
This training session was absolutely brutal. I wanted to start a little on the light side so I could add 5lbs a training cycle for quite a while. I did all my deadlifts beltless and 545 was an absolute smoke show. I probably could have gotten around 600lbs beltless last night. What I lacked in intensity I made up for in volume, though. I am sore as hell today.
So, I have been tossing around some different ideas about what my gym work should look like. So far, I have determined that training like an outright powerlifter is not really possible while doing so much combat training. I have also determined that squatting 3 times a week isn’t really possible either. I have tried a few different techniques as of late, determined which ones were helping me and which ones were hindering me and put what I liked into the following program.
This basically has me working up to a pretty heavy single (but not a grinder) on my main lift and then doing an EMOM (every minute on the minute) circuit of 3 exercises for 30 minutes followed by some super high rep supportive work. Broken down, this is just: something for strength, something for strength endurance, and something for muscular endurance/prehab. It looks something like this:
Monday:
Strength:
Deadlift: Work up to heavy single
EMOM:
Deadlift/Barbell Row/Pull Ups
Supportive:
Face Pullsx100
Neck Flexionx100
Wednesday:
Strength:
Bench Press: Work up to heavy single
EMOM:
Narrow Grip Bench/Clean and Press/Push Ups
Supportive:
Fat Bar Curlsx100
Band Tricep Pushdownsx100
Friday:
Strength:
Squat: Work up to heavy single
EMOM:
Squat/Clean and Front Squat/BW Lunges
Supportive:
Rear Delt Raisesx100
Neck Extensionx100
Conditioning work and extra bodyweight exercises will be done after BJJ Training on Tuesday, Thursday and Saturday.
BJJ Class
Conditioning/HIIT day:
Circuit 1:
DB Clean and Press Burpees
Medicine Ball Slams
40 exercise/20 jog in place/6 minutes
Circuit 2:
Chin upsx5
Push upsx10
Bw squatsx15
5 minutes
Holy masochistic torture session Batman!
Circuit 3:
Mat Sprintsx3
Turkish Get Upsx5
Mat sprintsx3
Sit upsx5
5 minutes
When a guy I was rolling with reached for an underhook to spin out of the side control I grabbed his wrist and got a Kimura.
Wednesday:
Bench Press
45x50
135x20
185x10
225x10
275x5
295x3
305x2
315x1
Narrow grip bench press-clean and press-pushups
245x1-155x1-BWx8
245x1-155x1-BWx8
245x1-155x1-BWx8
I was seriously burnt out and weak. I needed a deload big time.
BJJ class. We went over some sweeps from the butterfly guard which were really cool. Then we rolled for a while and I did pretty well except for getting trapped in Pat’s side control for a whole round; after which I remembered the escape that probably would have worked.
I got my first stripe on my white belt today 
I was pretty stoked about that. Pat said he was actually debating putting 2 stripes on it because I have been learning so quickly which was quite a compliment.
Conditioning:
30 minutes of 40 seconds on/20 seconds rest w/ random exercises. We did a lot of jumping jacks and medicine ball throws/slams/situps.
My hip flexors are really bothering me so I am going to take a few weeks off of squatting.
Jiu Jitsu open mat: we went over some catch wrestling arm drags which were pretty awesome and then I got in a few tough rolls with a guy named Tim who wasn’t very good at Jiu Jitsu but who is in great shape and very strong. Then we did 3 rounds of conditioning with really heavy implements (410lb farmer’s walks and 225lb clean and press)
