2024-05-31
After being on the road for a week, getting sick while on the road, and recovering this week I finally got back at it.
Bench
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
75X5 - 2 BW PU
90X3 - 2 BW PU
95X5 - 1 BW PU
110X5 - 1 BW PU
125X10 - 1BW PU
Dumbbell Bench Press
45X10
45X9
45X5
45X5
45X5
DB Row
50X10
50X10
50X10
50X7
50X5
La’
Sunday 2024-06-02
Squat
Warmup
5 min treadmill
Agile 8
Squat
65X5
80X5
100X3
105X5
120X5
140X10
Belt Squat
65X10X5
Going up next session
Cable Ham Stingers
65X10
65X10
65X10
65X6
65X6
Side crunches
5X15
La’
Saturday 2024-06-01
BJJ Open Mat
Forgot to log my saturday open mat.
Went to open mat and ended up helping a couple of white belts drill their takedowns and standup self defense for the blue belt test. We also had a new guy come in for his trial week. We worked breakfalls, technical standup, and shrimping.
Good day with the team.
La’
Monday 2024-06-03
BJJ Fundamentals
Wifey was on travel Monday so I went to the Fundamentals class.
We covered basic Trap-n-roll/Upa escapes from mount and the “Cow Catcher” defense from a haymaker to Osoto Gari. We had two new folks come in for their trial week, a father and a son. The father is an Aikido practitioner and the son does American Freestyle Karate. I worked with both of them on each technique. Both seemed to have a good time and after class they both thanked me and said I made them feel welcomed. There’s no rolling during fundamentals. They seemed excited and I hope they come back. The dude from Saturday open mat didn’t come back for Fundamentals, but hopefully he comes to Thursday all levels.
La’
Tuesday 2024-06-04
BJJ Advanced
This month we’ll be working mount. Today was advanced Upa/Trap and Roll with different grips/hand positions and tying the upa to the knee elbow escape. Lots of positional sparing. We also did mini-sharktanks. Teams of 3, 10 minuets, one guy stays on bottom for 2 1min rounds and has to escape. Guy on top has to maintain mount. After 2 rounds, guy on bottom switches. Good drilling.
Also caught a “Flow Roll” with my main training partner. When ever we get together the shenanigans and hijinks ensue, so by the end we were going full speed. Good times.
Looking forward to all skill levels tonight.
On the way home from practice I ran into the dad who came to Fundamentals Monday. He thanked me again for making he and his son feel so welcomed during their trial class. Hoping they show up to All levels tonight.
La’
Thursday 2024-06-06
BJJ All Skill Levels
Good night tonight. More Upa/Trap and Roll.
Covered the basics for the newer guys, then more positional drilling with various transitions and arm/weight placements.
Caught a couple of good rolls. Still figuring out the new knee and going slow. Rolled with a big new white belt. Real strong. Caught him off guard with a basic turtle escape, which is always fun.
La’
Friday 2024-06-07
Press
5min treadmill
pull aparts - 3x10x Blue Rogue Tube Band
Disconnects with wrap - 3x10 with Red Rogue Tube Band
Press
45x5
50x5
60x3
70x3
80x3
90x3
Dips
10
10
10
10
10
Going to start adding weight to the dips next press session
Pull Ups
4 BW
2BW
2BW
1BW
1BW
La’
Saturday 2024-06-08
BJJ Open Mat
Drilled with my main training partner for his purple belt test. We drilled his sweeps from various guards. I drilled the blue belt sweeps to knock the rust off. I then helped one of the white belts drill his sweeps for the blue belt test.
Caught two good rolls. One with my main training partner and one with a new blue belt who joined our gym recently. Really happy with my roll with him. I successfully defended a no-gi Baseball Choke and then took his back and almost had an RNC. slowly getting my rhythm back.
La’
Monday 2024-06-10
Hotel cardio (that sounds dirty)
2 miles on the treadmill, 3.5mph pace, incline increase every 3 minutes up to 6% then back down to 0. total time 35min
La’
Thursday 2024-06-13
Found a great 24hr Powerhouse gym while on the road. 0500 crew was light, which is always nice.
Deadlift
5 min Treadmill
Agile 8
Deadlift
65X5
80X5
100X3
115X3
130X3
145X10
Good Mornings
115X10
115X10
115X10
115X10
115X10
Going up on the next Dead day
Hanging Leg Raises
BW X 10
BW X 10
BW X 10
BW X 10
BW X 10
La’
Tuesday 2024-06-18
BJJ - Advanced
head coach was out so our assistant coach, who has phenomenal mount retention, covered basic mount retention (again). We then did some positional sparing/king of the hill. 3 people on the floor, rest of class lined up. 3 people from the line took mount. Goal was for the person on bottom to escape, person on top had to submit. If the person on top submitted guy on bottom he then took bottom and the other person got back in line. if guy on bottom escaped he stayed on bottom. Good drilling. I submitted the guy on bottom and stayed on bottom till drilling was over.
Also caught some good rolls. I’m basically rolling full speed, just asking that my partner not go for knee attacks on the new knee. Everyone has been very respectful. I love my team. Caught two bread cutter chokes, made our assistant coach (4 stripe purple) resort to his last second wrist lock, and worked my defense and just tried to capitalize on any mistake my partner made. Still figuring out the new knee, but I was happy with how i rolled. One of my white belts said “for a guy who’s been out a year you haven’t lost a step”. I was pretty happy with that complement. Stamina also felt good. I was pretty tired by the end of class, but in a good way. Got poked in the eye by one of the white belts, so i’ve got a nice little ruptured blood vessel in the corner of my eye. He didn’t mean to do it, but it’s still annoying.
La’
2024-06-19
So this is where the rubber meets the road. My biggest issue is lifting early the morning after a good BJJ class where I’ve rolled. Not sure if it’s my nutrition or if the work I’ve been putting in with the weights is paying off, but I woke up no problem this morning and hit the weights.
Bench
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 - 4 BW PU
75X5 - 2 BW PU
90X3 - 1 BW PU
105X3 - 1 BW PU
120X3 - 1 BW PU
135X7 - 0 BW PU
Dumbbell Bench Press
45X10
45X10
45X8
45X8
45X7
DB Row
50X10
50X10
50X10
50X10
50X10
Going up next bench session
La’
2024-06-20
BJJ - All levels
More mount, this time in No-Gi. Every month from the 20th to the end of the month we switch to No-Gi. First was basic review of the triple threat from mount (americana, straight arm lock, Kimura). Then we covered a basic escape from the americana when on bottom. Finally, we covered basic transition to high mount.
Rolling went very well. Had a good roll with my main training partner. Then rolled with our 4 stripe female blue belt. Pulled off an Old School sweep from half guard. I’ve been drilling the shit out of that so it was good to pull it off when rolling. Then rolled with our blue belt wrestler and got folded. LOL. That kid is just so good. Great pressure, perfect body contact, very little space to work. The rolled with our 17yo blue belt triangle machine. Got caught in a triangle when trying a low single under pass but managed to get out. Caught him in a good armbar from a kimura grip from the back. The rolled with our new blue belt. He caught me with a no-gi Ezekiel/punch choke and i got him with a side choke from mount when I had his back and he pressured into my Kimura grip from seatbelt. Final roll was with one of our bigger whitebelts. Just worked defense and improving positions from bad situations.
La’
Friday 2024-06-21
Squat
Warmup
5 min treadmill
Agile 8
Squat
65X5
80X5
100X3
115X3
130X3
145X8
Belt Squat
75X10X5
Going up next session
Romanian Dead Lifts
75X10
75X10
75X10
75X10
75X10
Was getting bored with the cable hamstring curls, so I switched out RDLs
Side crunches
5X15
La’
Saturday 2024-06-22
BJJ Open Mat
Worked standing self defense with my main training partner for his purple belt test. Got thrown a couple of times. I need to work on my side breakfalls and let my new knee get used to that. I kept pulling it up and landing on my side/arm. Took a couple of good bumps.
Then rolled with a number of other team members. The blue belt I head and arm’d Thursday got his revenge and head and arm’d me. LOL. Caught some good rolls.
Tried to figure out the seated foot sweep that Gordon Ryan pulled off again Philip Rowe from WNO a couple of years ago. Like all foot sweeps i figured out i can’t do it if their weight is planted, they have to be in transition.
Also helped Wrestler work on techniques from Craig Jones’ “Power Ride” instructional. Some really cool stuff in there that’s going to make my life miserable once he integrates it into his game.
La’
Sunday 2024-06-23
Press
5min treadmill
pull aparts - 3x10x Blue Rogue Tube Band
Disconnects with wrap - 3x10 with Red Rogue Tube Band
Press
45x5
50x5
60x3
75x5
85x3
95x2
Dips
BW+10 - 10
BW+10 - 4
BW+10 - 4
BW+10 - 4
BW+10 - 2
Pull Ups
4 BW
2BW
1BW
1BW
No Lift
Just ran out of gas on the last set.
La’
Sunday 2024-06-30
Deadlift
5 min Treadmill
Agile 8
Deadlift
65X5
80X5
100X3
120X5
140X3
155X10
Good Mornings
125X10
125X10
125X10
125X10
125X10
Going up on the next Dead day
Hanging Leg Raises
BW X 10
BW X 10
BW X 4
Ab Rollers
BW X 10
BW X 10
Got bored with leg raises and my hips gave out, so i switched to Ab Rollers
La’
Tuesday 2024-07-02
BJJ All Levels
Tuesday Advanced class went to all levels because we’ll be closed for the 4th.
Covered counters to back escapes. First was the counter to the “up” back escape, then the “Down” back escape.
Rolling went well. Rolled with my main training partner and went back and forth. No mentionable subs or escapes. Then rolled with our Purple going on Brown assistant coach and got folded. His pressure and fundamentals are so solid. Then Rolled with Triangle Machine, and got triangled. I’m working on my escapes and (Obviously) need to work on them more. LOL. Then rolled with the big white belt i used to blow out my knee. Dude is going on Blue and his top pressure is good for a WB (at 280 it should be). got him in a good top side crucifix and worked the straight arm lock. Then rolled with the big NSWB. Pulled off a good bottom half escape (Donkey kick to back) and another double ankle sweep. I’ve hit him with that two weeks in a row so we discussed how he can stop me from doing that.
La’
2024-07-03
Bench
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
75X5 - 3 BW PU
90X3 - 2 BW PU
110X5 - 1 BW PU
125X3 - 1 BW PU
140X3 - 1 BW PU
I felt like I had a couple more reps in the hole on the last set, but my shoulder started to feel junky. My shoulders have been doing really well thru out 5/3/1 until i added 10lbs to my dips this cycle. My right shoulder have been sore and junky ever since. I’m going to drop back to 5 lbs next press workout and step up the warmup/prehab. my right shoulder has always been a problem since i was in my early 20s after developing bursitis working construction and subsequent cortisone injections. I really wish I hadn’t done that.
Dumbbell Bench Press
45X10
45X10
45X10
45X10
45X10
Going up next session
DB Row
50X10
50X10
50X10
50X10
50X10
Going up next bench session
La’
2024-07-04
Independence Day Weigh in
179.8lbs
Previous Weigh in
2024-06-26
182lbs
I’m not looking to lose weight, but a little recomp isn’t a bad thing. I need to track my food intake closer to make sure i’m getting my cals in.
La’
