guilty on tv screen time for sure. Generally stay to sleep solid. Waking up needing to pee not an issue. Taper down the water intake as bedtime approaches. Rarely drink booze nowadays too so it’s defo not that. Will continue to monitor - but it feels of late I’ve had poorer sleep post an intense BJJ grappling session compared to other nights. No other factors seem to change. Appreciate your thoughts on this!
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'Rasslin around is an intense workout. Physically and mentally. You might just be too excited and mentally “jacked up” to get calm enough to sleep afterwards.
Thibeaudeau says to try Taurine (an amino acid) after an intense workout to help your brain calm down.
My girlfriend takes 5 HTP (which breaks down into the amino Trypotophan) to help her relax after stressful, busy stuff.
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Interesting about the broken sleep. I have never tried BJJ but back when I used to workout in the evenings I had a terrible time sleeping. At the time, I couldn’t figure out what was causing my sleep problems until I switched to training in the morning (because of a new job with more regular hours). I was delighted when I suddenly fell asleep easier and slept better. Looking back I figure that training at that time of day screwed up my circadian rhythm or whatever it’s called… Nowadays I pretty much refuse to exercise in the evening/night. Hope you can get it figured out.
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3 to 5… randomness (gym)
21.03.2024 (6.00am fasted session)
Mobility, warmup
Lat engagement band work x 10
Vertical jumps x 5
Hex Deadlifts
bar x 8
60 x 5
80 x 5
100 x 5, 5, 5, 5, 5 -belt on
RDL 25kg DB’s x 5, 5, 5, 5, 5
-ss-
25kg DB rows x 5, 5, 5, 5, 5 (w slow 3segond negatives)
-sore as this morning, neck etc - hit good level of volume here in that 5rep bracket still.
-thanks chaps, appreciate the tips here. Upon reflection I reckon it’s more likely one of the guys I spar with is so advanced he’s placing me in all these weird holds and my neck and rhomboid/trap muscles are sore as today (2days since session), he’s experienced, talented and strong as fk too. I suspect this is the major factor I’ve noticed. I’m probably giving up 20-25kg of pure muscle when sparring with him. He goes ‘easy’ on me (black belt vs beginner) but in no time he’s got me in trouble. I’m also getting better at ‘staying in the match’ (despite eventually tapping out) and staying in the fight longer so more time for the muscles/body under duress. Appreciate the comments @kleinhound @TM79
The whole ‘wind down’ thing I’m aware of, but I have no issues drifting off to sleep (we’re talking 3+ hours post bjj) , so I’m leaning more towards muscle tightness issues, but I’ll look into the taurine side of things thanks @FlatsFarmer - can’t hurt to give it a crack!
-Hit up the lacrosse ball on the back last night, plenty of sore spots especially around right side trap/rhomboids - holy moly!
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Do you snore at all? Could be worth looking into one of those mouthguards etc if you do? Might be waking yourself up that way without realising
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CT wrote an article about the evening being the worst time to train. He was talking about resistance training, but he could have easily been talking about jiu-jitsu training.
Both in physical and mental terms, it is hard to “come down” from BJJ training. And when that happens precisely at the time your body is looking to wind down for the day, it can be all the more difficult. Don’t underestimate the mental aspect; I sometimes use jiujitsu visualization the way people use counting sheep to deal with minor insomnia. But I’ve been training for awhile. In the beginning, it can go the other way easily and be over stimulating.
I tried a couple of things to deal with it over the years: magnesium citrate/glycinate before bed is something I used and still use pretty regularly to enhance sleep. I also ate a carb-focused meal when I got home: rice and chicken was a favorite. Glycine is another option CT recommended. I’ve tried that but can’t say whether or not it helped.
These days I’m training at noon. Still getting used to making it fit the workday, but I like not training at night all the time.
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3 to 5… randomness (gym)
22.03.2024 (6.00am fasted session)
Mobility, warmup
Bench
Plyo pushups x 8
.
Bar x 12
40kg x 8
60 x 5, 5, 5, 5, 5
-ss-
BPA’s various angles 6 x 20r
Dips
BW x 10
+10kg x 5
+15kg x 5, 5, 5, 5
Seated Rows (L/R) cable
37.5kg x 5, 5, 5, 5, 5
-snoring if on my back yep @kleinhound but the missus is quick to give me a nudge and I tend to roll onto my side. Noting I’m only finding the poor sleep post evening bjj sessions.
-thanks too @burien_top_team could defo be some mental overstimulation there. Plenty of good info here, how good is the TN community!
-simple 5’s on chest today, hopefully BJJ this arvo.
10 Likes
Randomness (gym)
23.03.2024 (7.00am fasted session)
Heavy Conditioning
Airdyne
3mins on, 1min off for 20mins, 195cals
Dreadmill
20min ssc
-next up > lawn dethatching in the backyard after a low mow yesterday.
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I have practiced Wing Chun now as I have jumped another decade. The physicality is not near BJJ. I understand that. I have trouble sleeping when I have finished a class. My doctor, when I have trouble sleeping asks if I have been exercising before bed. There appears to be a connection between physical exertion and sleep issues. I am glad to hear your shoulder is better.
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Randomness
26.03.2024 (5.45am fasted session)
Mobility/warmup
Squats
Ankle mobility work, hip aeroplanes
16kg KB goblet 3 x 10second holds
.
Bar x 8
40kg x 8
60 x 5
70 x 5, 5, 5, 5, 5 - belt on
Bulgarians
BW x 15, 15, 15 (L/R)
Lying leg curl
25kg x 10
20kg x 5, 5, 5 (L / R) - two leg contraction, single leg slow negative
-resting HR57
-rested sunday and monday
-lawn dethatching all done, brutal 1.5hours of conditioning essentially muscling this machine around the yard. It looks simple in the picture, but it gets stuck when the thatch lumps up, cue pushing pulling etc, and the machine was aroud my body weight. Almost like 90minutes of BJJ training / prowler work / sled work. Probably overdid it Saturday, and was a bit light headed Sunday when I started picking up all the raked grass bits = rested up rest of the day.
-appreciate the drop in too @Friedrich the body/brain is definitely ticking over still it seems 3+ hours post intense bjj sessions. Interestingly I can drop off and get to sleep no worries though. Will continue to monitor and tweak the regime where I can.
12 Likes
randomness (BJJ)
26.03.2024 (6pm evening session)
BJJ 1hr, training and working through leg locks / grabs. Then plenty of mat time mainly wrestling across 5min sessions. Start in side control, try to get to mount or partner tries to break free. Once one of those outcomes occurs, it’s over, then switch positions and repeat with partner.
-resting HR57
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randomness (BJJ)
27.03.2024 (6am morning session)
BJJ 1hr, training and working through ankle locks and sweeps. Bit more advanced, enjoyable.
Lots of mat time in multiple 5min sessions thereafter.
Almost got a choke hold on another junior lad, a good foot taller than me, we ended up in a stalemate by the end both gassed. Then some more rounds with advanced guys where I survived for a while before tapping out a few times.
-conditioning on the up, staying calmer during the session slightly on the up!?
-resting HR57
-broken sleep again last night, time to try some of those extra supplements chaps!
8 Likes
That’s a great back yard.
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3 to 5… randomness (gym)
28.03.2024 (6.15am fasted session)
Mobility, warmup
External rotation work 5kg DB’s 2x10
-ss-
2.5kg plates lying arm extensions
4x10 arm raises - various angles
OHP
bar x 10
30kg x 5
40 x 5, 5
-ss-
Pullups/Chinups x 5, 5, 5, 5, 5
Incline Bench
15kg DB’s x 10, 10, 8
-ss-
Rear delts 10kg DB’s x 10, 10, 10
Plenty of foam rolling thereafter.
-stacks of sore spots following back to back bjj sessions, maybe another one tonight. time will tell.
-thanks @FlatsFarmer when we bought the place it was just weeds and sloped down to the creek flood plain in our back neighbours land. Have built retaining walls, bigger shed, lawn and vege patch / fruit trees since then over the last 15 years or so. Good amount of space to run around with junior too!
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That lawn machine looks like a PITA. Way to get it done! Glad you are getting into the BJJ more and seems like you are getting better and enjoying it. Win win!
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3 to 5… randomness (gym)
31.03.2024 (7.00am fasted session)
Mobility, warmup
24kg KB Swings x 10
Lat engagement band work x 10
Vertical jumps x 6
Hex Deadlifts
bar x 8
60 x 5
80 x 5
100 x 5 -belt on
110 x 5, 5
SLDL 10kg KB x 5, 5, 5, 5 (L/R)
-ss-
Uneven KB Carries 40kg + 20kg x 55-60 paces x 4 rounds
-shoulder/AC joint still gets a bit angry re BJJ and copping submisisons etc but yeah really enjoying it @TM79 cheers mate!
-sore as all over 2x back to back sessions @burien_top_team was aiming for a 3rd day in a row but family duties meant no dice.
10 Likes
Randomness
02.04.2024 (5.45am fasted session)
Mobility/warmup
Box jumps x 6
Squats
Ankle mobility work, hip aeroplanes
16kg KB goblet 3 x 10second holds
.
Bar x 8
40kg x 8
60 x 5
70 x 5, 5, 5 - belt on
-ss-
Curls 3 x 10-12
-ss-
External rotation shoulder stuff (light db’s) 3 x 8-10
Low Incline Bench
17.5kg DB’s x 5, 5, 5
-ss-
DB Rows 35kg x 5, 5, 5
Seated Rows - single arm (L/R) cable
37.5kg x 5, 5, 5
-resting HR59 (creeping up!)
-rested 3 of 4 days over easter, plenty of good food, including four different animals on sunday lunch - beef, chicken, duck, pork.
-mowed lawn yest, averaged around 8k steps per day over the weekend
-fri arvo possibly one of the last warm days before coolness of Autumn hits… great dinner on the beach then icecream’s for all afterwards.
14 Likes
I remember training 5x/day in a row once when I was a blue belt (M-F noon). I’ll never forget the feeling on Friday afternoon. My whole body felt like it was vibrating.
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randomness (BJJ)
02.04.2024 (6pm arvo session)
BJJ 1hr, training and working guillotine locks and counters.
Lots of mat time in multiple 3-5min sessions thereafter.
-conditioning ok, calmer during bouts
-resting HR59
7 Likes