that tire flipping sounds like fun. If I could only figure out where to store mine I’d be set…
[quote]kmcnyc wrote:
Nice progress…
sorry to hear the dating woes.
and fekkai makes an apple cider vinegar rinse, just saying.[/quote]
Thanks
Seeing as I can make it myself, I’m just going to go with that much cheaper option. I’ll keep it in mind for when people ask though.
[quote]mom-in-MD wrote:
so 30 something pounds by Sept? thats pretty agressive.
[/quote]
I guess. We’ll see what happens. I’ll try my hardest and what will be will be?
[quote]nlmain wrote:
that tire flipping sounds like fun. If I could only figure out where to store mine I’d be set…[/quote]
Yeah that’s my problem too. Stupid apt living. I’d have so much more fun stuff if I had a yard.
Sunday
No Gi BJJ
Went over the no gi D’Arce. I don’t really like it, it doesn’t really have grips I can think about and I don’t really undrstand where the pressure is coming from.
Then we did a no gi baseball choke and I really liked that one. Man it’s instant insane pain, both crank and choke. We slid into it from knee on belly. I’m just starting to get comfortable with the idea of knee on belly.
After class I drilled the knee on belly side to side transition a bit then played with Brendan. I managed to use the pass I was asking about in combat. It worked but wasn’t as smooth as it should be.
Monday
prt 1
Warm up
30 min on the elipitical
20 shoulder dislocates
20 BW squats
x4
Not that physically taxing, but helpful for the mental ‘suck it the fuck up’ factor.
[quote]pch2 wrote:
Not that physically taxing, but helpful for the mental ‘suck it the fuck up’ factor. [/quote]
good for you for learning that. we’ve said it time and again around here. Making it a habit is about showing up when you don’t want to and moving.
Monday
prt2
While prt 1 wasn’t that physically taxing, I was tired going back that night. I linked my brother to Alphas log (if you guys haven’t been reading it, go do so now) and so he’s all about the whole insertion and extraction. Basically, some CF like stuff before and after lifting. I couldn’t muster up the energy to do my brothers insertion with him, so I slowly warmed up.
Warm up - the usual
Key throughs
oompa to each side
oompalatta warm up
(in other words, random BJJ moves)
DL 45x5 85x5 135x5 185x2 165x5 145x5x5
I haven’t pulled in a long long time, so the first few sets were just getting used to stuff. The 185 was to see if I could. I could but not for 5 reps. I think I’m stronger than I think I am. That doesn’t even make sense. I don’t know.
DB SL SLDL 35x5 ea legx5
Fuck I could barely hold onto the DBS for the whole time. What am I supposed to do about that, I’m not buying straps. Start using a bar? Is it easier to hold in that case? Lower weight higher rep? Suck it up and it’ll get easier?
OH squat 18lb body bar x5x5
I’m actually excited about this one. It’s not any weight, but I didn’t fall over at all, and I managed to keep good form and depth for all of them.
Then I stretched, spotted my brother for a bit. Watched cute boys pick up heavy things. In general dicked around until the little brother was done. There are some nice asses at my gym, terrible form and movement selection, but nice asses.
Tuesday I took completely off.
Wends
I thought about cardio during the day, but really wanted to roll that night, so I didn’t.
BJJ
Self defense
I use this class on my female friends (when I actually get to see them!) a lot. As a why you need self defense and should come to class with me arguement. Wrist grabs. If you don’t know how to break a grip how are you going to make someone let go of your wrist? I usually grab their wrist and say, make me let go. Most of them twist thier arm around to no avail, my grips pretty strong, but I’m no man. When I point that out they’re usually like well if you were a guy I’d just hit you. Really? You’re going to start a fist fight with some random dude? If you can’t get him to let go of your wrist, you think you’ll win a fist fight? Then I show them the proper angles and technique to get your wrist out and deescalate the situation rather than make it worse. While my point is usually proven, most of them don’t actually let it sink in. It’s hard to awknowledge how vunerable you really are. Men are really strong, it’s unsettleing to think that for the most part all that keeps you safe are social norms.
Ok, so that was a tangent. Anyhow, we did grip breaks. Then worked on our cross choke grips.
I drilled a bit with Mikey. I tried the arm bar if he defends the cross choke, but it wasn’t going well. Then we rolled a bit. He’s a big guy, so while he rolled lightly, I was exhausted.
Overall it went swimmingly!
pch: you could replace the DB for a BB across shoulders to hit the legs hard and once in a while switch up to the DB to work on your grip also.
You are not a beautiful and unique snowflake. You are the same decaying organic matter as everyone else, and we are all part of the same compost pile. ~Chuck Palahniuk
It’s my off regroup day. Lately I’ve been doing a lot, but also feeling a bit insane. I decided to add stuff but hadn’t really thought out when to add things and what to add. Some days I’m super high energy and feel like I can own the world, others bed seems like the only feasible option. I’m not a special little snowflake though, so I know you all know what I mean. So, I’ve been playing with the idea of each ‘workout’ being a session of activity, and rather than worry about getting in an hour of cardio on wends I’m going to think about getting 10 sessions of workouts in during a week. If I’m high energy I’ll pick a hard one, if low, I’ll pick and easy one. It won’t really translate into things looking that different, but it’s a much easier concept for me to handle in terms of dealing with training volume.
The sessions:
3 sessions - BJJ technique
I will not feel bad about just going to class to learn technique and not rolling. I can’t always roll.
2 sessions - BJJ rolling
I’ll go to class and I’ll roll after class. If we play a game, I’ll participate, if we don’t I’ll spend at least half an hour rolling. If no one wants to roll with me I’ll ask our instructor.
1 session - Crossfit class or I’ll do a WOD (workout of the day) from that week.
1 session - Cardio
If I’m feeling lazy, 45 min on the elliptical, not lazy and I’ll go with 30 min on the elliptical flanked with circuits.
1 session - DL focus
Warm Up
Insert - 3 things 3x
DL 5x5
Asst. Chin Ups 5x5
SLDL 5x5
BW Rows 5x5
Extract 2 things 5x
I have to pee and don’t want to lose all this typing so brb.
Back!
1 Session - Squat focus
Warm Up
Insert 3 things 3x
Split Squat 5x5
MP 5x5
F. Squat 5x5
Push Ups 5x5
Extract 2 things 5x
1 Session - Upper Body focus
Warm Up
Insert 3 things 3x
YTLW
Face Pulls
Bench 5x5
DB Row 5x5
OH Squat 5x5
Extract 2 things 5x
So, with any of the lifting sessions I may sub in similar movements ie DB Bench rather than BB, depending on life.
Anyway, that’s the plan, I’ll spread the session through the week. There are 10 total and I’m taking Tuesday’s off no matter what. Roughly I was thinking:
Sa - CF & BJJ roll hard
Su - No Gi roll hard
M - Lift & BJJ
Tu - Off
W - Lift & BJJ
Th - Cardio & BJJ
F - Lift
If you’ve got suggestions - Let me know! Especially on lifting days, am I forgetting anything drastic? I’m going to stick with this until mid July, I need to give stuff time to work.
Food
Saturday was my birthday so I just ate whatever I wanted. Other than that I’ve been doing pretty good. I’m getting between 1,800 and 2,000 calories a day. The vegetarian, no dairy, low carb thing makes thinking about food really annoying so I’ve been pretty much eating the same things. I like them, and they fit my requirements.
Egg Salad with mostly Egg whites and olive oil mayo
MD with 2 tbsp Flax
Banana, PB and vegan chocolate
Black Beans with avocado, tomato and onion
Crustless Quiche made with Egg Whites, Broccoli and Onion
Soup made of vege broth with random vegetables added
Fruit
Hard Boiled Eggs
[quote]pch2 wrote:
You are not a beautiful and unique snowflake. You are the same decaying organic matter as everyone else, and we are all part of the same compost pile. ~Chuck Palahniuk
[/quote]
That quote is awesome, I like you way more now! lol
That’s a good mentality, This is a alot of work you’re planning on doing here. Don’t be afraid to take days off to eat and recover.
Make sure you’re eating enough with this amount of activity, especially carbs or you’re going to crash hard, don’t be afraid to have simple sugars around your workouts and have a big carb meal every morning with protein.
Personally I would think it would be better if you only used 5x5 for one exercise per bodypart per session. Assistance work would be more like 3x10-15 or maybe just a set amount of reps to hit with bodyweight exercises.
Unstable exercises such as OH squat and split squats should be put in higher rep ranges for safety reasons. Not sure why you put OH squat on the upper day 
Also most people like to put MP on the DL day since squatting can be hard on the shoulders.
[quote]trav123456 wrote:
Personally I would think it would be better if you only used 5x5 for one exercise per bodypart per session. Assistance work would be more like 3x10-15 or maybe just a set amount of reps to hit with bodyweight exercises.[/quote]
I just default picked a set rep scheme. I think for BW I’ll just go for 25 reps, thanks!
Ah, that’s because I only OH squat a 16lb body bar at this point and it’s more about getting used to the motion and actually doing it then about the weight moved. I just recently understood how to not fall backwards. So it’s more of an accessory BW movement at this point.
[quote]trav123456 wrote:
Also most people like to put MP on the DL day since squatting can be hard on the shoulders.[/quote]
Ok, I’ll make that switch, I just kinda threw those extras in where ever.
[quote]pch2 wrote:
Ah, that’s because I only OH squat a 16lb body bar at this point and it’s more about getting used to the motion and actually doing it then about the weight moved. I just recently understood how to not fall backwards. So it’s more of an accessory BW movement at this point.
[/quote]
If that’s the case then I would put it on squat day as a warm up exercise. Not sure what you were planning but it could be something like:
Squat day
OH squat w/exw/e stretching hams and calf between sets and possibly some very light leg ext’s to warm up quads (feels great)
Front Squat warm up then 5x5
Split squat 3x10 (I hate this exercise lol but it’s great for athletisism, maybe swap it out for lunges or step ups if you get bored. You could also put leg press or hack here)
Straightleg DL 3x12
Calves somexlots because
[quote]trav123456 wrote:
[quote]pch2 wrote:
Ah, that’s because I only OH squat a 16lb body bar at this point and it’s more about getting used to the motion and actually doing it then about the weight moved. I just recently understood how to not fall backwards. So it’s more of an accessory BW movement at this point.
[/quote]
If that’s the case then I would put it on squat day as a warm up exercise. Not sure what you were planning but it could be something like:
Squat day
OH squat w/exw/e stretching hams and calf between sets and possibly some very light leg ext’s to warm up quads (feels great)
Front Squat warm up then 5x5
Split squat 3x10 (I hate this exercise lol but it’s great for athletisism, maybe swap it out for lunges or step ups if you get bored. You could also put leg press or hack here)
Straightleg DL 3x12
Calves somexlots because
:)[/quote]
Ok, I’m going to go back and edit.
I love the split squat, I don’t know why, I just do. I occasionally do swap it for step ups though, depending on life.