Sentoguy,
Thanks for the in-depth breakdown. Understanding the hierarchy of what I need to accomplish so as to avoid shit hitting the fan during a match will go a long ways in my training. I’ll keep this all in mind, even during practice.
Yesterday was Muay Thai. Business as usual. I’m getting a lot quicker with my reflexes, and my strikes become more and more polished every day. I still have a lot to work on, but progress is the important thing.
Today’s weightlifting:
A. Push Press - 105x5; 120x3; 135x8
B. Underhand Row - 165x3x10
C. DB Bench Press - 60x3x8/arm
D. Pullup - BWx15
E1. DB Curl - 25x3x10
E2. Tricep Rope Pulldown - 65x3x10
I’ll be drilling BJJ tonight as well. Looking forward to it.
Worked on BJJ in the morning yesterday. Hit the weights after with the following:
A. Hang Clean - 95x5; 105x5; 115x5
B. Squat - 125x5; 155x5; 185x5
Then I worked on Muay Thai.
Continuing my deload week with bench:
A. Bench Press - 75x5; 95x5; 115x5
B. BW Pullup - 1x17; 1x10; 1x8
C. DB Overhead Press - 50x3x8/arm
D1. Curl - 25x3x10/arm
D2. Skullcrusher - 25x3x10/arm
I then worked on the speed bag for about fifteen minutes.
I guess it’s been a whole week since I posted. It was really just business as usual. I’ll recap starting two days ago, because that was the first day of my new cycle in 5/3/1.
I started off two days ago with BJJ. Just worked on side control, kimuras from closed guard, mount escapes and chokes.
Then I had squat day in the gym:
A. Box Jump - 5x3
B. Power Hang Clean - 115x5; 125x5; 145x5
C. Squat - 205x5; 235x5; 265x5
D. Core Exercise - 2x12
Today I started with weightlifting:
A. Bench - 135x5; 155x5; 175x5
B. BW Chinup - 3x10
C. Low Cable Row - 2x10
D. Cable Bicep Curl - 3x10
E. Cable Rope Pulldown - 3x10
I also skipped some rope and did corrective shoulder exercises before and after the workout, respectively.
I have BJJ class tonight, starting in a little over an hour. I’ll recap on that in tomorrow’s post.
BJJ was great last night. We worked on guard passes after movement drills. Afterwards, I rolled for two rounds. In the first round, I botched a takedown and ended up pulling guard, where I stayed on the offensive for the rest of the round but couldn’t get a sub.
In the second round, I went up against a guy who’s two or three weeks newer than me, which made a huge difference. I took the mount after pulling off a single leg takedown and soon after submitted him with the Americana. The instructor allowed us to start over and continue, and when he went for his own single leg takedown he left his neck exposed and I submitted him with a guillotine.
Those were my first two subs against anyone in my class. I think the big takeaway here is that rolling against someone who is where you used to be really shows how much improvements you’ve made. It was definitely a big confidence boost, and now I can’t wait to get on the mat again, which will be on Friday.
Yesterday was sprints/weightlifting only:
A. Sprints - 5x40yd
B. Power Hang Clean - 105x5; 125x5; 145x5
C. Deadlift - 245x5; 285x5; 325x5
I decided to take the rest of the week off of everything. I woke up feeling very sick today, and I think it has to do with stress from training and from everyday life. I feel guilty missing hours on the mat or at the gym, but I think holding off until Monday will be for the best long-term.
Congrats on the subs. Sometimes taking time off is exactly what is needed to allow you to keep training long term.
[quote]Sentoguy wrote:
Congrats on the subs. Sometimes taking time off is exactly what is needed to allow you to keep training long term.[/quote]
Thanks! The time off was exactly what I needed to come back inspired today.
Squat Day:
A. Box Jump - 5x3
B. Hang Power Clean - 115x3; 135x3; 155x3
C. Squat - 215x3; 250x3; 280x3
D. Zercher Squat - 185x6; 205x6; 225x6
Also drilled/rolled some BJJ today. It was nice feeling somewhat fresh for once. Haha.
Had Muay Thai class tonight. Worked on defense and kicks. It felt good to be back, though even just that half a week off left me feeling rusty.
Was supposed to be Bench Day, but the benches were all taken and I didn’t have much time in the gym, so it was Push Press Day instead:
A. Sprint - 5x50yd
B. Push Press - 105x3; 115x3; 135x3
C1. Cable Chest Fly - 3x8
C2. Barbell Row - 3x8
D1. Bicep Curl - 3x8
D2. Tricep Rope Pulldown - 3x8
In BJJ class tonight we went over some nifty moves from the guard when you have an overhook. We learned a choke, two arm locks and a sweep. I was really catching on tonight. I didn’t do as well as I could have when rolling due to low blood sugar. (I’m diabetic and back on an insulin pump, which I’m still re-learning to control). I didn’t feel in danger of passing out or anything, but I felt faint, weak and slow. Regardless, I still got myself out of bad positions and fought back and forth for control during my two rounds of rolling. I even ended the last round by taking the guy’s back and controlling for the last third of the round. The instructor was pleased with the whole group of us newbies, and we’re going to be testing for our first stripe soon. And one of the blue belts said it’s kind of scary how quickly I’m picking things up. It’s a great feeling, hearing that you’re exceeding expectations. Especially when it feels like you’re struggling every time you step onto the mat. But I’ve been bitten by the bug, and I plan on continuing to bust my ass to get better whether I get the validation or not.
Yesterday was deadlift day:
A. Hang Clean - 115x3; 135x3; 155x3
B. Deadlift - 265x3; 305x3; 345x4
C. Glute Ham Raise - 3x10
Then I had open mat BJJ.
Today was a BJJ class and sprints/bench day:
A. Sprints - 5x60 yd
B. Bench Press - 145x3; 165x3; 185x5
C. Pullup - 3x10
D1. Hammer Curl - 3x8
D2. Rope Pulldown - 3x8
Squat Day:
A. Hang Power Clean - 135x5; 145x3; 155x6
B. Squat - 235x5; 265x3; 295x5
Then, after a midterm and cooking myself a late lunch, I had BJJ. We went over chokes/Americanas from the mount. I rolled like shit against a guy who’s been training a week or two less than me. I just couldn’t establish a top position. I asked for advice on takedowns from the knees after class. I’ll be working to implement them next time I roll from that position!
Had Muay Thai last night, which was business as usual.
Today was Push Press Day in the gym:
A. Sprints - 5 sets
B. Push Press - 110x5; 125x3; 140x5
C. Pullup - 3x10
D. DB Bench - 2x10
E. Seated Cable Low Row - 3x10
I messed around for a couple sets of arms and called it a day.
In BJJ tonight we worked on the technical mount. I had low blood sugar in again during rolling and spent a lot of time feeling gassed/being unable to do anything except lie down and think way too slowly about what to do. But I did manage to land two takedowns, so there are some positives. Tomorrow I have my third midterm of the week, then Muay Thai again, then a break from martial arts for the weekend outside of some light rolling with a friend on Saturday. I’m looking forward to relaxing a bit.
I was beat yesterday after a week of midterms, so I had a short weightlifting session and enjoyed the rest of my planned day off.
Deadlift Day:
A. Hang Clean - 115x5; 135x3; 155x1
B. Deadlift - 285x5; 325x3; 365x1
Deload week this week. It starts with squat day:
Squat - 135x5; 165x5; 185x5
Then I got out of the gym.
I also had BJJ tonight. We went over arm lock counters and side control escapes.
Yesterday:
A. Hang Power Clean - 115x5; 135x5; 155x5
B. Squat - 205x5; 235x5; 265x5
C. Zercher Squat - 185x6; 225x6; 245x6
Then I did 3x3 minute rounds of heavy bag work and 3x3 minute rounds of jump rope.
Today:
A. Sprint - 4x~50yd
B. Bench - 135x5; 155x5; 175x8
C1. Cable Press - 2x10
C2. Pullup - 3x8
D1. Low Cable Row - 4x10
D2. Cable Pull - 3x10
E1. Bicep Curl - 4x19
E2. Tricep Rope Pulldown - 4x10
I then worked on Muay Thai combos with a partner.