I definitely need to get some copies made. I am bad about locking my keys in my car, etc… which is why the 1 spare that I have is on my wife’s keychain so she can bring it to me if need be. That didn’t work out this time though haha.
I have been cycling a couple times a week which was enough to keep off the fat I lost but the intensity wasn’t sufficient to keep my conditioning up. I also was using a Russian lifting approach which involves MASSIVE amounts of lifting volume so a couple of cycling sessions was all I could muster.
Squat
45x10
135x5
225x5
275x5
315x5
365x5
Hamstring felt fine 
Bench Press
45x50
135x10
185x5
225x5
275x5
295x5
315x6
275x5
Barbell Rows
225x10
245x10
225x10
A shitload of cleans, snatches, bw squats, push ups, etc… for around 20 minutes. My heart rate was crazy high and I started to get numb and dizzy at the end. Good conditioning session.
DB Curls
50x8
50x8
50x8
I had an awesome BJJ class today. We drilled a lot of techniques from the guard, basically different ways to keep people off balance and get an armbar or a triangle. We also drilled a flow from a straight armbar from side mount to a key lock. I got a lot of good rolls in. There’s a 300lb bodybuilder with a purple belt named Dan at this new school. This was the first time I have gotten to roll someone close to my size and strength. I have a little size and quite a bit of strength on him but he is much more experienced than I am and put me through several minutes of misery haha. Good times. I got to roll with my old coach, Pat, as well which was fun and very informative, as always. He’s a fucking spider monkey.
DB Rows
80’sx10
90’sx10
100’sx10
115’sx3x10
Push ups
BWx3x15
Pull ups
BWx5x3
BW Squats
BWx3x25
GHR
BWx3x15
Sit ups
BWx3x15
Leg Raises
BWx3x15
Has it been a year?
I remember watching this vid and thoroughly being surprised how well you moved.
Thanks man. It has been about 8 months since I was able to train bjj seriously. I am a little slower now but that’s just from my time off the mat. It is already starting to come back.
My apologies, but I’m using phone at work so it’s hard to look back at posts. Did you have a set back during that time? Whatever it was, I’m glad you’re getting back at it.
The biggest set back was my school which was at the same times as my classes. I also had a few small injuries that were starting to add up.
BJJ class tonight:
It was the gi class, which I hate, btw. We drilled ezekial chokes and baseball bat chokes from a couple different positions and then we rolled for 4 rounds. 3 of the 4 rounds I got stuck rolling with a guy with almost no skill who was weak and slow physically and got winded way too fast. So most of those rounds were much more productive for him than me. I don’t mind helping people out but honestly, the higher belts should be doing that a majority of the time. I did get 1 round in with a purple belt who was very strong and active and he gave me a hard time the whole 5 minutes. It was great until the spazzy white belts rolling next to us toppled over and I got nailed in the eye with some guy’s head. My vision went blurry for a minute but I was still able to finish the round.
Sorry about your eye.
Rolling with people who you far outclass is a great time to try out crazy stuff that you would never do, or let them get you as deep into a submission as possible and then trying to escape, or let them put you in a horrible position and then see if you can reverse and submit them within a specific time frame, or “call your shots” and see if you can still hit your subs or sweeps. You should never look at a roll with anyone as being useless or unproductive for you. There is always opportunity to learn if you look for it. Glad to hear you are back training. 
Yea, I reread my post and it did come off a bit whiny which was not my intent. I used the rolls with that guy as an opportunity to work on eacaping side control which is something I am really not good at doing but when I would push out and hip escape he would just stand there on his knees. He also wouldnt put his weight down or give me a cross face or get his hips high on me so I couldn’t hip out or chase subs or try to transition to knee on belly or north south or mount…he did nothing but fight for collar grips. So I spent most of the time showing him how to do those things. I suppose when one teaches two learn, though. I just didn’t feel right teaching someone techniques when I am still so new to this. I am newer to bjj than he is, actually. I just tried to make sure not to tell him anything that I was not told by my coach, because I didn’t want to show him anything wrong.
I have class tonight (neurophys) so no BJJ today. Just some weights but I was crunched for time due to studying and fixing my wife’s car.
Deadlift
135x5
225x5
315x5
405x5
495x3
530x3
I am going to start slowly working back up in weight on deads and squats. I haven’t felt any pain in my hamstring in a couple of weeks so I figure as long as I don’t add weight on too fast I should be okay. I lost a lot of strength from having to rest my leg for so long.
Clean Once and Overhead Press
45x10
95x8
135x5
185x5
205x3
225x3
I’m feeling pretty strong right now and I am still losing weight and performing well on the mat. Hopefully I can keep this up! I was 310 today. When I started BJJ a few weeks ago I was 325.
If you approach the “teaching” as more of a tips/hints rather than a “model this” exercise I don’t think it should be taken wrong. Don’t think of it as demonstrating The Technique as much as a bit of mutual coaching. I always appreciated more senior students helping me along. It also helped me “earn my keep” because it let them sort of “coach”: me into working whatever it was they wanted to work against.
Using your post I am thinking show him the cross face, explain why it makes life suck for the guy on the bottom and then let him work it while you work against it. Sento’s example of letting them start already down the path of control/submission is gold. It also lets both parties work without the ego of “senior guy has to win”. If that is at all a factor where you train.
For what it is worth I didn’t take your post as whining.
Regards,
Robert A
I went to the noon BJJ class which has a bit of a different “culture” than the night classes. There aren’t any other white belts there and everyone rolls like they’re in a tournament 99% of the time. We went over a few escapes from an armbar and then I rolled for 4 rounds of 7 min with 1 min between rounds. It was pretty brutal from a conditioning perspective.
I try to let the other person set the pace of the roll most of the time but everyone wanted to come at me as hard as they could and I didn’t want to do the same as I am not there to win over people, I am there to improve my technique. It was a hard line to walk between not using too much strength and not wanting to get smashed and tapped 100 times.
It was nice to have some solid challenging rolls though.
Bad training session today.
Squat
45x5
135x5
185x5
225x5
275x3
315x3
365x3
Was planning on going for 405x3 but I could feel my hamstring a bit at 365 so I didn’t.
225x2x15
Bench Press
45x10
135x10
185x5
225x5
275x3
315x3
My fingers and wrists are killing me from rolling in a gi so much. That was the only thing holding me back from benching a lot more. I need to toughen up my hands a lot more.
225x2x15
6:00am BJJ class. We drilled the series of 3 guard passes that MG likes to use; X-pass, smash pass (skydiver pass) and knee slide pass.
I only had time to do 1 round of rolling.
Circuit
Clean and strict press, ssb squats, db rows
135x5, 155x5, 100’sx5
155x5, 245x5, 100’sx5
185x3, 295x5, 100’sx5
205x2, 335x3, 100’sx5
225x1, 385x3, 100’sx5
235x1, 385x3, 100’sx5
I did a circuit to try and fit my strength and conditioning work in simultaneously because I was pressed for time. My strength numbers are already taking a dive from bjj training and weight loss. Oh well. I was 306 yesterday.
I haven’t been able to train for 3 fucking days. Damnit! Feels like a fucking lifetime.
Tomorrow, I don’t care what happens, I am training and that’s the end of it. Shit getting in the way is pissing me the fuck off.
BJJ class
2 guys from the school where I started bjj showed up at MG’s to train today. They were in the handful of the best guys at SFS when I was there and were blue belts when I started out. They both compete in MMA and bjj frequently, one as a heavy weight and the other as a welterweight (i think). I absolutely wore those guys out and got multiple taps on both. I am not bragging that I am an amazing grappler, the credit is all due to Pat and Rob. I have been receiving far superior coaching and instruction than they have for quite a while now. At SFS those guys drug me around the mat with no issues, especially the little guy when we would kickbox. Anyway, they both were really anxious to sign up at MG’s because everyone there gave them grief. There are nice guys and I am glad to have them on the team.
Then, after drilling, I rolled with a guy who was a D1 wrestler through college. … DAMN. His base was incredible. He made 5 minutes of my life pretty miserable. He moved relatively slowly but always seemed to be in a great position and he was pretty heavy (250 I would guess). The only technique successfully implemented on him was an arm drag to take his back from the bottom guard position but he got his position back in less than 20 seconds.
Damn I am blabbing a lot today.
After rolling I did:
DB Press…superset…Double DB Bent Over Rows
60’sx15-60’sx15
80’sx10-80’sx10
100’sx10-100’sx10
120’sx10-120’sx10
I only had about 10 minutes to lift so I stopped there.
Great day of training.