[quote]theBird wrote:
Thanks for the info. Im not too sure what type of BJJ it is that is practised in my town. I have spent one session just observing the session and the teacher did mention self defence often during the session. Do you think karate or tae kwon doe would be more beneficial with self defence? The reason I like the idea of BJJ, is the physical component of the grappling. I like to sweat.
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I think any martial art that talks about street applicability and practises sparring will be a good fit. That may or may not be the case with karate or TKD, depending on the club/teacher. My gripe with most TKD sessions Iāve seen (similar to sport BJJ) is the focus on fancy tricks that would never work against someone who charges in with no rules. Neither a spinning back kick to the head nor being good at cross guard will be useful against someone who just wants to shove you into a wall and pummel you.
The fact that your teacher at least mentions self defense is good, however, ask yourself the following questions:
does he address how to deal with someone who hits you/grabs you from behind/etc?
does he talk about the difference between the mats and asphalt? Many things donāt work on a hard surface?
I really like Rory Millerās thoughts on self defense training. Basically, your training for self defense should contain appropriate technique drilling (no guard pulling/jump kicks), full contact sparring to get used to the speed and the pain and, ideally, legal implications. If any of these are absent, you need to get them elsewhere.
Barbell lunges; 5 x 5, with 75 kg. (5 rep pull-ups in b/w sets)
RDLs; 3 x 10, with 65 kg.
One legged leg presses; 3 x 10, with 2 pps.
Team Soccer Training
Standard session. Did some passing drills and some small sided games. We then did some tactical work, which was pointless as half the team was not at training.
notes: I think I am reaching my maximum for the barbell lunges, so I might have to work with this weight for awhile or change the rep scheme until I get used to the weight. I am keen to keep progressing in weight with the RDLs and one legged leg press.
NUTRITION
I have returned to more of a carb cycling approach, trying to keep my carbs around the workout window. Also doing a mini intermittent fast. Usually fasting from about 8pm at night until 10:30 next morning.
10:30am: Quest protein bar.
1:00pm: 5 boiled eggs(minus 2 yolks) and a large greek salad with no dressing.
2:30pm: 1.5 ounces of pecan nuts.
4:30pm: Tuna and 1 cup of rice, cabbage salad dressed with some olive oil, and 1.5 scoops of Metabolic Drive.
6:30pm: a Finibar and BCAAs (intra-workout)
8:30pm: grass fed t-bone steak, 4 beef sausages, spinach salad with 2 cups of mixed roast vegetables, celery with peanut butter.
MP; 6 sets of 3 reps using 57.5 kg. (supersetted with some mobile drills including heaps of goblet squats).
dB bench press; (10 x 30 kg) x 2, 10 x 27.5 kg, 8 x 27.5 kg.
Supersetted 3 sets of; seated rows; 10 x 55 kg, with 8 x 35 kg barbell curls.
I then proceeded to team soccer training which was as usual; shit.
notes: Happy with todays effort in the gym. I would like to one day press 70 kg, and able to do dB bench press at 30 kg for 4 set of 10. I think those goals would be achievable in the next 6-9 months. Tonight I used a thumbless grip with my MPs for the first time and I del it has instant improved my form and actually feels more comfortable.
In regards to my team soccer training a wise man once said: āThe definition of stupid is doing the same thing and expecting a different resultā. I know I have been saying this for awhile but I am seriously considering quitting for the season. I am no longer getting any enjoyment out of this.
NUTRITION
11:00am: Quest protein bar and 1 ounce of pecan nuts.
1:00pm: Grilled salmon and greek salad with no dressing.
3:30pm: Tuna, 1.5 cups of rice, half a cup of green beans, 1.5 scoops of Metabolic Drive and and ounce of mixed nuts.
5:00pm: BCAAs (intra-workout).
8:00pm: Pumpkin soup and spinach, fetta and egg pie.
notes: I am still trying to work out what works for me. At the moment I am trying to limit carbs except for the workout window especially for the meal before training. Today I had rice in my meal before training to provide carbs, although it made me feel sleepy and drowsy. Once I got to the gym and warmed up I was fine though. So I am thinking maybe I should have my carbs in smaller portions or possible leave them for the last meal of the day or maybe I just had too much rice?
notes: I am still trying to work out what works for me. At the moment I am trying to limit carbs except for the workout window especially for the meal before training. Today I had rice in my meal before training to provide carbs, although it made me feel sleepy and drowsy. Once I got to the gym and warmed up I was fine though. So I am thinking maybe I should have my carbs in smaller portions or possible leave them for the last meal of the day or maybe I just had too much rice?
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Do you find, through personal feeling/observation, that you are carb sensitive? I find this foggy feeling to be far worse after you have limited carb intake - e.g., I was like a zombie on Monday after Sundayās carb load, but I have been trying what is essentially this get ripped diet on a modified scale. While I look forward to the carb up days, I am just bloated and almost disoriented after eating more of them once I have limited their intake so much.
[quote]JR249 wrote:
Do you find, through personal feeling/observation, that you are carb sensitive? I find this foggy feeling to be far worse after you have limited carb intake - e.g., I was like a zombie on Monday after Sundayās carb load, but I have been trying what is essentially this get ripped diet on a modified scale. While I look forward to the carb up days, I am just bloated and almost disoriented after eating more of them once I have limited their intake so much.
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I am not too sure if I am carb sensitive. I think its maybe if I eat over a certain amount of carbs I feel that way. Im not too sure.
What I do know is that I feel like I have better energy levels throughout the day while eating low carbs, although my endurance levels at soccer probably are not as good, but maybe that is because lately my fitness levels has not been up to scratch with some sub-standard training lately.
I am thinking of slowly reintroducing some carbs, and maybe going for a high protein/moderate carbs/moderate fat. I suppose its the balance that I have to try and work out myself through experimentationā¦
Warmed up with some ball to wall moves and juggling, practiced some cone dribbling and zig-zag cone dribbling. Finished off with some mobility drills and a slow 1 km run around the grounds to cool down.
Tomorrows night is a home game against a top 3 team. We need to win to keep us off the bottom of the ladder and to avoid relegation.
NUTRITION
6:30: Coffee and BCAAs (pre and intra- training)
8:30: 2 scoops of Metabolic Drive (post-training).
11:00am: Quest protein bar, & vit. C supplementation.
1:00pm: 4 boiled eggs and greek salad with no dressing.
4:00pm: Salmon sashimi, 2 scoops of Metabolic Drive, and a mandarin.
5:30pm: Peanut butter on 2 sticks of celery and an ounce of walnuts.
6:30pm: Thai pumpkin soup, 4 x skinless beef sausages, a slice spinach and fetta pie, and some sugar free jello!
notes: I didnāt count my numbers, but today was low carb. Energy levels were good most of the day, although I did feel a little weak and tired just before dinner time. It has been a busy week with work and training, so maybe the weakness was just from being tired at the end of a big week.
Apologies for the lack of updates. Spent the last 2 days on a eating and drinking binge. Back to normal today?
We finally had a victory on the weekend, we won 3-2 although I didnāt think we played particularly well. I might be in a bit in trouble with the club as I had some stern and explicit words with the coach. Im not really too fussed.
Tuesday, 27th July 2014.
TRAINING
AM
Pull-ups/push-up superset
10 sets of 3 reps pull-ups with an additional 10 kg, followed by 11 reps of push-ups. 1 minute b/w each set.
Finished off with 3 sets of 20 rep band pull-aparts.
PM
Max Effort Lower
Bike ride to the gym.
Agile 8 etc.
Front squats; 5 x 5, with 75 kg. (5 rep bodyweight dips in b/w sets)
BSS; 4 sets of 10 x 22.5 kg dB.
Single leg deadlifts, 10 x 12 kg, 8 x 16 kg, 5 x 20 kg (Ham curl machine was taken)
Bike ride home.
notes: First time I front squatted for 3 weeks, so naturally the movement felt unusual. The weight was heavy and I struggles with the last few reps. I will get a video up sometime soon for analysis.
Barbell bench press; 5 x 5, with 90 kg. (heaps of hip mobility work b/w sets)
dB military presses, 4 set of 1 x 15 kg, 1 minute b/w each set.
Superset; 4 sets of seated rows(10 x 55 kg), with lateral raises(10 x 7.5 kg).
Superset: 4 sets of dB curls(8 x 17.5 kg), with facepulls(10 x 40 kg)
notes: Lowered the weight with the bench press this week, but much happier with bar speed. Will increase weight for all exercises next week.
Team Soccer Training
Team training was actually enjoyable for once. We had 8 quality 1st teamers attend, while the other less skilled players were playing in another local competition that we have a team in. Another 3-4 quality players in our squad, and training would always be this good and we probably would not be playing to avoid relegation.
Spent about 30 minutes outside with the ball practicing some juggling and shooting. Was not really feeling up for it so I didnāt do any conditioning or sprint work. Been suffering from a mild head cold for the past few days that has sapped my energy a bit.
Repetition Upper
Dips; 5 x 5, with an additional 20 kg.
Barbell rows; 4 x 10, with 60 kg.
Supersetted 4 sets of; Incline dB curls(10 x 15 kg), face pulls(10 x 40 kg).
notes: Head cold making me feel pretty ordinary, and I am still recovering from Saturday nights game in which we won 3-2. Diet has been pretty ordinary lately and need to clean things up. Have been reading eyeDentist āhow do you train?ā thread and I am feeling inspired to try getting lean again.
Supersetted 4 sets of hamstring curls(8 x 45 kg), with 10 rep hanging leg raises.
Bike ride home.
notes: All the barbells were taken so I had to do my split squats first, so hence I dropped the weight with the front squats. Form felt better tonight although I was not really āamped upā for tonights workout.
Supersetted 4 sets of hamstring curls(8 x 45 kg), with 10 rep hanging leg raises.
Bike ride home.
notes: All the barbells were taken so I had to do my split squats first, so hence I dropped the weight with the front squats. Form felt better tonight although I was not really āamped upā for tonights workout.
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Hey mate, how is the season going so far? Reckon you will escape relegation?
Also how you finding the front squats? I remember you mentioning the clean grip rather than bodybuilder grip was better for athletes. Do you find you need any specific mobility exercises to do that? I am finding my wrists really limit me with that grip.
[quote]Ironwarrior25 wrote:
Hey mate, how is the season going so far? Reckon you will escape relegation?
Also how you finding the front squats? I remember you mentioning the clean grip rather than bodybuilder grip was better for athletes. Do you find you need any specific mobility exercises to do that? I am finding my wrists really limit me with that grip.[/quote]
Hi buddy.
We have won our last 2 games by one. Both games were home games and usually we are hard to beat at our home ground, although we had only won both of those games by brilliant individual goals late in the game. Hopefully with 1-2 more wins, and maybe a lucky draw we should escape the bottom 2.
Im really enjoying the front squats at the moment, even though the numbers Im putting up are pretty minor (abut 70 kg for 5 reps). I really concentrate on keeping my elbows up as I squat down. I am finding the positioning easier and easier as I get more practice in. I donāt do any specific mobility work for the front squats, although I always do 10-15 minutes of mobility work before any of my training.
How many fingers do you use under the bar when you front squat? I only use 2 and I find this puts less stress of my wrists.
15 minutes of general free-style and ball to wall skills, 4 sets of cone dribbles, 2 sets of cone doggies, 6 sets of 5 reps push-ups followed by a 10 meter sprint with the ball, and 4 suicides. Finished off with 2 sets of 6 deck squats and some mobility run throughs.
[quote]raven78 wrote:
Not much worse than playing in a substandard side too. I feel your pain in that regard (was in the same boat for cricket last season).
Whereās home for you?[/quote]
Im in a country town in WA, which explains why its hard to get a decent soccer team together.
About 20 minutes of free-styling, with heaps of ball to wall work. Did some mobility drills, and 5 reps of 10 meter sprints with the ball. Finished off with a 1.2 km run. Didnāt want to push things too hard, as we have a game tomorrow night.
In other news, I have been experimenting with my diet and looks like I have gone back to a carb backloading style of eating. Going to try to keep the majority of the carbs around training, although that can be tricky as I occasionally train in the am.
[quote]Ironwarrior25 wrote:
Hey mate, how is the season going so far? Reckon you will escape relegation?
Also how you finding the front squats? I remember you mentioning the clean grip rather than bodybuilder grip was better for athletes. Do you find you need any specific mobility exercises to do that? I am finding my wrists really limit me with that grip.[/quote]
Hi buddy.
We have won our last 2 games by one. Both games were home games and usually we are hard to beat at our home ground, although we had only won both of those games by brilliant individual goals late in the game. Hopefully with 1-2 more wins, and maybe a lucky draw we should escape the bottom 2.
Im really enjoying the front squats at the moment, even though the numbers Im putting up are pretty minor (abut 70 kg for 5 reps). I really concentrate on keeping my elbows up as I squat down. I am finding the positioning easier and easier as I get more practice in. I donāt do any specific mobility work for the front squats, although I always do 10-15 minutes of mobility work before any of my training.
How many fingers do you use under the bar when you front squat? I only use 2 and I find this puts less stress of my wrists.
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Think I use 4. May give 2 a try and see if that eases the stress on my wrists. Think I might need to do some mobility work particularly with a recent injury.