We’re a Self Defense/hobbyist gym. Coach doesn’t discourage competing, but it’s not the focus of our gym. We’re traditional Gi, with some No Gi as well. We were associated with the Pedro Sauer Association, but we’re now affiliated with a different organization.
We have formal tests for each belt beyond white. Blue belt focuses on basic Gracie self defense as well as the basics of gi BJJ. Purple is more of the same with a focus on linking techniques together. Brown is “everything you know” (12+ moves from all positions). Black is the entire Helio Black Book including weapons.
Stripes are up to coach’s discretion based on your growth at any belt level.
It’s a great gym. We have a good team, don’t tolerate bullies, and have an interesting cross section of humanity.
Yea, it can be rough sometimes. From November thru March I was on the road almost constantly. I’m running multiple programs, so the fun never stops. I just try to keep focused on my customers and their mission. That helps thru the hard times.
Very interesting! I’ve been to 3 schools and never seen a belt test. Hadn’t heard of the Helio book/test either.
I train at a big affiliate in DFW. Nearly all of the schools are comp schools, except mine. We are all super competitive, but more 35+ professionals with kids. Just want to train hard and come home and be able to play with kids. Similar in that arm rippers don’t survive more than a class or two before they are bounced out.
Good stuff. I’ve been dodging my professor on belt promotion by training at sister schools. He’s messaged me a few times telling me he’s gonna catch me by surprise at one of them… I only show up to his clsss on no-gi day. Haha
We’re a more “Traditional” school, but we don’t have any of the trappings of a “Traditional” school. Cross training at different gyms is encouraged, Competition is supported but not the focus of the school, there’s no “turn your back on higher belts when you’re putting your belt on” stuff, you can ask anyone (even higher belts) to roll. My coach’s focus is self defense, building a good team, and having fun. He says his goal is if you’re a Blue Belt you shouldn’t loose a fight (with the usual caveats).
I’ve trained at a bunch of gyms and I’d say they are 50/50 test vs no test for belts.
Interestingly, all the “Testing” Schools I’ve been to are aware some gyms don’t test, but the “non-Testing” schools are blown away that there are schools that test.
The gym got a belt squat attachment for the power rack. really stoked to have this option now. I dropped back to 45lbs so I could play with my form and make sure I got it right.
Today was the last day of cycle two. Still really digging this template. I’m continuing to go up on my assistance work and I’m hitting good numbers on all the +1 sets. I did 2 bodyweight pullups this cycle, which for me is pretty awesome.
I’m going to stick with this exercise selection for the next cycle, with the exception of subing belt squats for the landmine hack squats. The landmines were getting to be a pain to load and I didn’t like the degrees of freedom. Maybe I’ll add them back later after the new knee firms up and gets more stable.
The last two weeks my diet hasn’t been as good as the previous several weeks and I can feel it and see it. I’m feeling a little more run down and I’m not recovering as well. I also don’t seem to feel/look as “full”. I’m eating somewhat instinctually, which typically means I’m undereating. I’m going to step up the meal prep and run my macros so I have a plan.
At this point I’m trying to decide if I drop into my 3rd cycle starting Wednesday or if I take a deload cycle. I feel pretty good, so I’m thinking I’ll just start the third cycle and then deload at the end of this one. I’m going to eat better the next couple of days and make the call Tuesday night.
Thanks to everyone who’s dropped in and commented.
Ok, so I’ve decided I’m going to take this next 4 workouts as deload. After squatting on sunday I did a TON of yard work. I’m feeling a little run down and beat up. Part alergies, part sun exposure, part not eating/drinking enough, and part not getting enough sleep.
I’m going to run the standard Deload percentages from the first book and reduce my assistance weights by 5lbs for upper body and 10 lbs for lower body. Only difference is for dips/chins i’m still going to to do as much/many as i can, since i’m using body weight. I’ll go back to my usual weights or up them as needed once i start my third cycle. ALso going to focus on diet and sleep during this deload so i’m primed and ready for cycle 3.
I did a bunch of meal prep yesterday, so i’ve got the freezer stocked up and ready to go for the next week to week and a half. I’ll continue this trend this weekend as well.
Warmups
5min treadmill
pull aparts - 3x10x Blue Rogue Tube Band
Disconnects with wrap - 3x10 with Red Rogue Tube Band
Press
45x5
50x5
60x3
45x5
50x5
60x5
Dips
10
10
10
10
6
Pull Ups
2 BW
1BW
1BW w/ Kip
6 with Green Monster Band
4 with Green Monster Band
Now that I’m getting at least two BW pull ups I’m going to start using BW until I can only hit one with a kip, then i’ll switch out to banded pull ups. Once I can hit 10 with the green band on all sets with bands I’ll switch off to the blue monster band.
Covered defeating frames from top side by dropping the hip and transitioning into the straight arm bar. Then staple pinning the hip frame with the north knee into the kimura, and finally pulling up if they cup the neck into a spiral armbar or triceps crush. Also worked on hip placement to get comfortable if you’re pinned.
Didn’t actually make class. Got a call from the barn that one of the horses was choking and there was only one person there to help. I had just pulled into the parking lot of the gym! Turned right around and went to the barn. Everything worked out. We cleared the choke and the horse was ok. I wanted to work on chokes that night, but wasn’t planning on that kind. LOL
Didn’t make the gym on Sunday. Saturday my wife and I volunteered for a benefit that a friend of ours runs. She helps rescue and rehabilitate women who are sex trafficked. In the morning we set up the event space and in the evening I bartended with my main training partner from BJJ. I sat up the bar, stocked coolers, carried ice, and got back bar setup. Then during the event my buddy and I slung drinks. We were only supposed to be open for 2.5 hours, but things went so well we stayed open for 4. We got a lot of complements about how we were the “Fun Bartenders”. It was a great time for a good cause.
After the event it was breakdown. So we took everything down, packed up, and left the space. We finished up about 11:00pm.
wifey and I slept in Sunday then celebrated our 24th wedding anniversary.
Bench - Deload
5 min treadmill
pull aparts - 3x10x Blue Rogue Tube Band
Disconnects with wrap - 3x10 with Red Rogue Tube Band
Bench with Pullups (per Jim W) during rest period
60X5 - 3 BW PU (W00T!)
70X5 - 2 BW PU (W00T! W00T!)
85X3 - 1 BW PU
60X5 - 1 BW PU
70X5 - 1 BW PU
85X5 - 1BW PU W/ Kip
The Deload cycle was interesting. This is the first program that had an intentional deload. When i wrote my own programs I intentionally programmed an off week at certain points but I never programmed a deload. I can see the benefits. I feel recovered and primed to go into the next cycle, but I don’t have the negative inertia that a week away from the gym would give me.
After a couple of couple of 5/3/1 cycles i can say I wish i’d found this program a LONG time ago. I did traditional bodybuilding splits, bro splits, and full body training in the past with good results, but I wish I’d focused on the big 4 and the “Classic” movements (Dips, pull ups, ect) for a period in my 20’s.
Back to BJJ after being on the road last week, and we didn’t do BJJ.
The head coach from our affiliate school came in to teach striking. His gym has a more Thai/Boxing/MMA focus, but he’s affiliated under our gym to grow their BJJ program. He’s a really great guy and great coach.
he’s teaching all the month of May striking for self defense from a “Street Fight” perspective.
Tonight we covered basic entries into the 50/50 clinch and transitioning to full Thai Plum. he also covered the long guard (his preferred stance), getting to the clinch from a haymaker defense, pummeling to Thai plum, turning the corner to throw the knee and elbows. He also covered a really cool Thai sweep that i couldn’t do because I’m not ready for throws/trips yet. the mechanics are very similar to Osoto Gari.
good class. Thursday will be slightly simpler material since it’s the all levels class and most of the advanced team have had striking with this coach before.
Warmups
5min treadmill
pull aparts - 3x10x Blue Rogue Tube Band
Disconnects with wrap - 3x10 with Red Rogue Tube Band
Press
45x5
50x5
60x3
65x5
75x5
85x6
Dips
10
10
10
9
7
Pull Ups
2 BW
1BW
1BW
1BW
1BW w/ Kip
Lost a couple of reps on pullups today. The bar at my regular gym is very fat, probably a good 2" in dia. The bar at the gym i lifted at last week in Ohio was much skinnier. i vaguely remember reading somewhere that the thicker the bar the more stress is put on the forearms and make you weaker in pulling. I’ll have to research that. Either way, making progress.
Crunches
20X5
Need to add more ab work, so i’m going to add something to the end of each workout. Hanging leg raises once a week isn’t enough.
More striking. We trained the lead uppercut, the rear uppercut, Combos off the 1,2,and 3, how to catch the uppercut, and how to catch the jab and cross.
