Sunday 2024-07-07
Squat
Warmup
5 min treadmill
Agile 8
Squat
65X5
80X5
100X3
120X5
140X3
155X10
Belt Squat
85X10X5
Going up next session
Romanian Dead Lifts
135X10 - Early Morning Math Strikes Again!!
85X10
85X10
85X10
85X10
Side crunches
5X15
La’
Cycle Wrap up
good progress this cycle. Work schedule kept me from getting all 3 in every week, but i caught some good workouts while on the road. The weightloss is a little unexpected, but i think it’s just me undereating the last 3 out of 4 weeks i’ve been on the road.
Shoulder is feeling better, but i’m still going to reduce the weights on my dips by 5.
La’
Sunday 2024-07-14
Press
5min treadmill
pull aparts - 3x10x Blue Rogue Tube Band
Disconnects with wrap - 3x10 with Red Rogue Tube Band
Indian Club Swings
Press
45x5
55x5
65x3
70x5
80x5
90x1
85X2
Couldn’t get 5 out of the 90 set, so i dropped to 85 and could only get 2. as on previous cycles, i’m going to repeat the 5 workout until I can get 5 on the last set.
Pull Ups
5 BW
2 BW
2 BW
1BW
1 BW
Dips
BW+5 - 10
BW+5 - 9
BW+5 - 7
BW+5 - 7
BW+5 - 6
Weight on dips felt much more appropriate. Challenging, but my shoulder joints didn’t feel totally destroyed. Also focused on keeping my shoulders down, lats engaged, and scapula pinned.
La’
Friday 2024-07-19
Deadlift
5 min Treadmill
Agile 8
Deadlift
70X5
85X5
105X3
115X5
130X3
145X10
Good Mornings
135X10
135X10
135X10
135X8
135X6
Knee In Crunches
BW X 15
BW X 15
BW X 15
BW X 15
BW X 15
Off the road for a little while, so i’m looking forward to making some progress
La’
Saturday 2024-07-20
BJJ Open Mat
Got to open mat late. Ended up just helping two of our white belts review the blue belt test. These are no stripe/one stripe whites, so it was more of a “see what they know” situation rather than actually drilling the test. Good Day, just not very active on my part.
La’
2024-07-21
Bench
5 min treadmill
pull aparts - 3x10x Blue Rogue Tube Band
Disconnects with wrap - 3x10 with Red Rogue Tube Band
Indian Club Swings
Bench with Pullups (per Jim W) during rest period
60X5 - 3 BW PU
75X5 - 2 BW PU
90X3 - 2 BW PU
100X5 - 2 BW PU
115X3 - 5 BW PU
139X8 - 1 BW PU
Dumbbell Bench Press
50X10
50X8
50X7
50X6
50X5
Going up next session
DB Row
55X10
55X10
55X8
55X7
55X6
La’
2024-07-23
BJJ - Advanced No-Gi
Covered escapes from turtle tonight. Couple variations on the pope roll and advanced concepts in the “standard” turtle escape
First roll was with one of our female blue belts. I love rolling with her. She’s very “compact” (read tiny), very good at getting her knees in, and aggressive. I like rolling with her because i can forget strength and focus on technique and being smooth. You can muscle her, but her fundamentals are so good and she’s so in tune with her body that it really doesn’t help unless you go mongo, and that’s just not fun.
Next roll was with our high purple belt assistant coach. he wanted to go hard tonight. Almost had him in a darce, worked on wrestling up from bottom, and improving position. Good roll. he had to resort to toe holds from my knee shield, so i consider that a victory.
last roll was with one of our bigger white belts. Good roll, but the mauling from purple wore me out. I decided to work some half guard sweeps/escapes with him. some worked, some didn’t.
Squats are going to fun tomorrow morning.
La’
Always a good sign when they resort to ‘illegal’ moves…
LOL, yea. We allow toe holds, wristlocks, ect at blue belt and above. Only thing edging on the dark side a white belt can do is a straight ankle. This dude is an interesting roll. Great fundamentals, heavy base, good pressure, but easy to frustrate.
La’
Wednesday 2024-07-24
Squat
Warmup
5 min treadmill
Agile 8
Squat
70X5
85X5
105X3
115X5
130X3
145X10
Belt Squat
95X10X5
Going up next session
Romanian Dead Lifts
105X10X5
Going up next session
Side crunches
5X15
La’
Man I think Dips messed up my shoulder too. Once I added weight to them. Pity I love the exercise.
I had to scrap them for a long time to heal up. Did 3 sets of 5 today on the rings with 50 pounds
Thankfully mine are feeling better. I reduced the weight and the last round went fine. Just a little lingering soreness, which is pretty normal for me. Biggest thing I did to heal up my shoulders was a proper warmup and (this is going to sound nuts) pushups. Figuring out how to do pushups with a hand placement and elbow flare that didn’t hurt my shoulders was huge for me. That then translates over to my benching technique. Pull ups and deadhangs also helped a ton.
Not being stupid and overloading dips also was helpful. LOL
La’
Thursday 2024-07-25
BJJ - All Levels, No-Gi
Covered more back stuff. Mainly using the feet to keep back position and control the opponent.
Rolling went well. First roll was with MTP (main training partner). As usual it was back and forth. no subs but a good pace.
Next roll was with our slightly autistic (i think) white belt. He’s about 90 lbs soaking wet and built like a box of toothpicks. I roll with him like i’m rolling with the kids from older kids class. if he does the thing right i let him have it. If he’s doing stupid stuff I counter and try to help him do the right things. As annoying as he can be, he’s the guy who really needs Jiu Jitsu.
Next roll was with TM (triangle Machine). No triangles today, but he got me with a couple of guillotines. I’m leading with my head too much and he’s catching me, which is something i need to work on. Almost had an anaconda on him and i wristlocked him a couple of times.
Then rolled with BWB (big white belt). He’s fun to roll with. He’s very respectful, likes to use muscle, and is always willing to learn. I worked my C-Clamp guard, caught him in a spiral arm bar/tricep crush, and hit a nice flower sweep. I noticed he kept reaching across me when he was in my guard letting me hit the armdrag, so we talked about that and i showed him my version of the flower sweep.
Last roll was with our female kids coach. Good roll. we were both tired and sweaty. Caught her with a mounted triangle and an omoplata. Again, i love rolling with her (and the other ladies) because I can take strength out of the equation and work technique.
Funny story. We were all waiting on the side as kids class wrapped up. the gym was already hot and humid. During technique and drilling everyone was soaked and there were already puddles on the mat. When rolling time came i jokingly asked coach if the AC was busted. He looked at me confused for a minute and then said “Oh crap! i turned it off!” Glad i hydrated well before class.
La’
Missed the gym Friday due to an early morning Farrier visit.
Missed Saturday open mat due to a furniture delivery.
I hate it when real life intrudes…
La’
Sunday - 2024-07-28
Press
So I’m not a huge fan of making big adjustments mid cycle, but I decided to change up the press workout. Today was supposed to be a repeat of the “5” day, but i still don’t think I could have gotten 5+ on the last set. I got a strong 5 on the next to the last set, so I’m going to call today my “3” day and I’m going to rerun my numbers so my weights workout. I’m also going to rework the calculations to round to 2.5 lbs rather than 5. My shoulders are my weakest body part and I think I need to do two things. 1.) Ramp slower and 2.) add volume.
To that end I’m also changing the workout to include more shoulder volume per Jim’s recommendations in the t-nation Twitter thread where he recommended adding a giant set of shoulder press/side laterals/rear laterals. I need to figure out where to add the dips and pull-ups back in, but I’ll work that our later.
For reference, here’s the article
Press
45X5
55X5
65X3
70X5
80X5 (calling this my 3 set)
Wendler Giant Set
DB Seated Shoulder Press/Lateral Raise/Rear Delt Raise
20X10/10X10/5X10
20X10/10X10/5X10
20X10/10X10/5X10
20X10/10X10/5X8
20X10/10X8/5X8
Dead Hangs
5XFailure
One day later, I can definitely tell I worked shoulders.
La’
Lol sometimes I like watching YouTube videos of farriers using a file on horse hooves.
There’s a little ASMR in there as well.
Farrier is an interesting job. Unfortunately it’s not a career with a lot of longevity unless you’re really selective with your clients, which most young farriers don’t have the luxury.
La’
Thursday 2024-07-30
Advanced BJJ - No Gi
Last day of back month. Technique was general question and answer on anything we were having issues with.
Then we moved on to King of the Hill positional sparing. Three guys started down with Tori on their back. Goal of Uki was to escape back, goal of Tori was to submit from the back. Uki stayed in if he escaped, Tori became Uki if he submitted. The rest of the class rolled thru being Tori. We ended up doing this for the rest of class, about 1 hour of non-stop KotH. Really great rounds and was a good workout.
Lesson here, It’s very hard to submit from back if you can’t transition when your uki only has to escape. I found a lot of holes in my back control that i need to work on.
one cool thing was we “discovered” there’s an anaconda/head and arm choke from the back. I’m sure this isn’t new, but we rediscovered it during positional sparing. I’m going to add that to the weapons list.
I also drilled a new (to me) sweep from DLR. It’s a basic technical standup sweep from DLR, but I’d been wanting to drill it. I con’d TM into drilling it with me. One more thing for the arsenal. I’ve been wanting to try it during rolling, but wanted to drill it first to make sure I had the mechanics right and there wasn’t a chance of injury to my partner.
La’
If I could only train one way every day, this might be it. Some of my most enjoyable classes have featured these huge KotHs with a crazy variety of sparring partners.