I’m glad to hear you’re giving it a go. I was thinking about this last night when we were doing box pulls.
I’ve seen more and more people using it during competition. Maybe it’s the new ‘thing’ 
Today, 10/29/15
Squats:
Warmup 10xbar, 5x95#, 3x147.5#, 3x167.5#, 4x190# (belted)
Superset:
Hip Thrusts, 3x8x155#
RDLs, 3x6x155# (2nd set, just for practice, I used hookgrip, grabbed the bar like it was “trying to steal my paycheck,” and it was more bearable)
DB farmers walk, slow controlled, 4x160ftx75#/hand, wore a belt because the pick is pretty much a pain in the butt from that low, and I want to start doing more lbs! The pick was easy easier with the belt.
2 Bench Hip Thrust + Leg Curl, 3x8xbw
Tabata bike, 4 mins, 8 rounds (20 sec work, 10 sec rest per round), then 6 mins pulling the pedals with just my hamstrings for cooldown
Yesterday, 10/30/15
Wandered around a corn field maze for 2.5 hours. 3 miles walked?
Today, 10/31/15
Bench:
Warmup 2x10xbar, 3x97.5#, 3x112.5#, 5x127.5#
Superset:
JM Press, 3x8x65#
Triceps Dips, negatives, 3x6
Incline Bench, 4x8x30#
Tabata: 6 mins, 12 rounds (20 sec work, 10 sec rest per round)
Battle ropes, 4 rounds
Sledge hammer tire slams, 4 rounds
Battle ropes, 4 rounds
Full body stretching, 15 mins
Yesterday, 11/2/15
Deadlifts:
Warmup 10xbar, 6x135#, 5x225#, 3x255#, 2x285#
BJJ seminar, 40 mins. Was supposed to be 3 hours, but after 30 mins of practicing the same triangle hold on my partner over and over and over without rest and without half-assing it the whole time, my MCLs were so angry with me! Not sure when partners were finally allowed to switch, because I had to call it a night and wimp out back to home for ice/heat/elevation. Wearing the knee sleeves today for comfort’s sake.
BJJ has made me more injury prone than anything ever has, before. It’s a good skill to have though, so I’m just going to eke along and learn slowly.
Today, 11/3/15
DB OHP:
Shoulder mobility warmup, 10x25#, 6x40#, 5x55#, 3x60#, 4x65#, elbow sleeves for safety’s sake, no wrist wraps and it felt good.
Plate-mates are my next buy. Just received a Captains of Crush Sport gripper (80#) for me and my hubby to practice with while waiting to train with the grip guy in our area.
Axle clean and press, 10x55#, 3x8x85#
Workout cut short since I got to the gym a little late. My dog totally peer pressured me into taking a 90 minute nap today after work.
Knees felt great today, but wore the rehbands all day anyways just for peace of mind. Talked to the guy I triangled for half an hour, he says they only did that triangle and that each person practiced it for one hour straight without break. Most of the guys had serious pain in their knees afterwards, some had to sleep with pillows between their knees and many are still in pain today. Chalk one up for this lady listening to her body and getting out in one healthy piece while the getting was good!
[quote]Cherrybomb wrote:
Today, 11/3/15
DB OHP:
Shoulder mobility warmup, 10x25#, 6x40#, 5x55#, 3x60#, 4x65#, elbow sleeves for safety’s sake, no wrist wraps and it felt good.
Plate-mates are my next buy. Just received a Captains of Crush Sport gripper (80#) for me and my hubby to practice with while waiting to train with the grip guy in our area.
Axle clean and press, 10x55#, 3x8x85#
Workout cut short since I got to the gym a little late. My dog totally peer pressured me into taking a 90 minute nap today after work.
Knees felt great today, but wore the rehbands all day anyways just for peace of mind. Talked to the guy I triangled for half an hour, he says they only did that triangle and that each person practiced it for one hour straight without break. Most of the guys had serious pain in their knees afterwards, some had to sleep with pillows between their knees and many are still in pain today. Chalk one up for this lady listening to her body and getting out in one healthy piece while the getting was good! :)[/quote]
First, this is really none of my business, but based on this thread:
and your two previous posts, there is some serious stupidly coming from your
instructor. Having multiple students either too sore to train, or too injured to train is ridiculous. I have trained in the martial arts all my life and this training your receiving lacks serious professionalism. BJJ should not make you injury prone, that is just poor instruction. You train too hard to keep getting hurt. Just my 2 cents.
You’re totally right, Idaho. Speaking of that previous forum post, I finally got to talk to the owner about that dude hurting me and he is going to make a video and post it on the gym website and Facebook on safe rolling behavior. That’s nice, but not what I was hoping for. I think he thinks it was my fault the guy went so hard. I don’t understand why it would be a bad thing to have a 30 second discussion or reminder, or daily focus point on safety in rolling and injury prevention. Plus, if so many guys were hurt from the previous day, why did they come in to train the next day? Total stupidity run rampant at my gym.
I like the low traffic and implements in the weights part of the gym, but not so much the BJJ instruction. I’m going to stick with the women’s class and the fundamentals BJJ class that does not roll until my membership runs out, then I’ll find another place to train BJJ.
What kind of martial arts have you done, Idaho?
I have some friends who have recently earned black belts in Enshin Karate and even though they beat the crap out of each other in training, they have never really gotten injured.
Today, 11/4/15
Tabata elliptical w/shadow boxing, 8x20sec
Tabata superset: (alternating slams and ropes intervals for two 4min sets, followed by crucifix)
Ball slams, 2x4x20sec
Battle ropes, 2x4x20sec
Crucifix hold, 2x30secx10#/hand sledge hammer
Bridge walks, 2x20ft
10 min stretching
"What kind of martial arts have you done, Idaho? "
Because of being born an Army brat and having a job where I have worked in several countries, my training has been primarily based on whats available in the area I am in: TKD,Tang Soo Do, Kempo, Kali, Ecrima, Aikido, Kendo, BJJ, Judo, Muay Thai and Boxing. I primarily focus on Boxing /Muay Thai and Kali. Master of none:))
That just makes you well rounded!
Today, 11/6/15
Squats:
Warmup 10xbar, 5x95#, 3x135#, 5x155#, 3x175#, 3x200#
Superset:
Farmers walk, belted, 2x160ftx80#/hand
Walking Lunges, w/plate overhead, 2x80ftx25#
Women’s BJJ class
Got to the gym late, stupid job. Forgot knee sleeves, grr! Only had 30 minutes for leg workout before women’s BJJ class. Started squatting, tried to be faithful to the 75/85/95 percentages and 1.5# plates wouldn’t fit on the bar!!! Angry squatter, now. Totally worked in my favor. Had great, strong, squats. Farmers’ with the 80# DBs felt eeeasy. Ladies’ class was fun. Very happy with today, overall.
Today, 11/7/15
Bench:
Shoulder mobility warmup, 10xbar, 5x65#, 5x95#, 5x105#, 3x120#, 2x132.5#
Superset:
JM press, 3x10x65#
Triceps dips, negatives, 3x6
Incline DB press, 4x10x30#/hand
Today, 11/10/15
Deadlift:
Warmup 10xbar, 5x120#, 5x150#, 5x180#
Superset:
Hip Thrust, 3x10x135#
Vertical bar lift, 3x8/handx60#
Axle deadlift, 3x8x125#
Hand over hand pull w/fire hose, 80ftx40#, 3x80ftx80#
Tabata superset: (20sec work/10 sec rest per set)
Medicine ball slams, 5x30#
Battle ropes, 5 sets
Bridge walk, 2x20ft
15 min whole body stretching
Tried the 30# medicine ball today. It’s like the opposite of Flubber. It sticks right to the ground when you throw it down, but it’s a much better Tabata set than the lighter medicine balls.
Yesterday, 11/12/15
DB OH clean and press:
Shoulder mobility warmup, per hand 10x15#, 8x20#, 6x25#, 5x30# (Strict), 5x35#(Strict), 5x45# (push press)
Superset:
Alternating hands, db front raises and lateral raises, 2x8x15#
Chin ups, 2x3
DB Hammer curls, 2x10x15#
DB Arnold curls, 2x10x15#
Axle clean and press, 40x55#
The DB OH clean and presses felt good when I did them strict, however my shoulders got wimpy at 45# and I had to push press. Chin ups for the first time in a long time! Thank Gods I can still do them! However, I am ashamed at the sets of three. Going to be doing these a few times per week from now on to get better at them again. Did the axle clean and presses as a quick finisher, as I only had an hour to get in and get out of the gym. Delts felt like fire afterwards.
Yesterday, 11/13/15
Squats:
Warmup 10/bar, 5x85#, 5x105#, 5x125#
Superset:
Trap bar DL, 2x8x145#
Hyperextensions, weighted, 2x12x25#
Women’s Gi BJJ class
Today, 11/16/15
BJJ essentials class, 30 minutes technique (non-rolling class)
Deadlifts:
Warmup 10xbar, 8x105#, 6x145#, 5x210#(realized this particular bar is 55#, oops), 5x230#, 5x260#
Seated hand-over-hand sled pull w/rope, warmup 40ftx(sled)+45#, 40ftx+75#, 8x40ftx+95#
Trap bar carry, warmup 40ftx145#, 40ftx195#, 8x40ftx235#
Superset:
Hyperextensions, 3x12x25#plate
Chin ups, 3x3
Plate mates have arrived!!! Hurray! Now I can be more faithful to the 531 ratios and my girly weights on DB OHP day, tomorrow! Skipped Bench Deload day last week, I know, it’s bad of me but it happened. Going to try out Enshin with my friends tomorrow. First class is free, so I’ll get a taste and see how I like it. Apparently most of the students are black belts and there is one female white belt in the adult class. Should be fun.
Tuesday, 11/17/15
Enshin Karate class, 1 hour
Was interesting. Have never taken a formal martial arts class before. At first I thought, this feels kinda silly, yelling and air punching/kicking. Then add we practiced some footwork type of movements (Enshin works in a circular manner, moving around an opponent using strikes and Judo style throws) I got really discombobulated, looking as silly as I felt. I got to see Sensai do some of the throws we were practicing on our “air opponents” and then I got to see the practical nature of the movements. I think I’ll go back again next Tuesday.
Thursday, 11/19/15
Squats:
Warmup 10xbar, 7x95#, 5x140#, 5x162.5, 5x185#
DB OHPP:
Shoulder mobility warmup, 10x30#, 7x40#, 5x50#, 5x57.2#, 5x65#
Axle C&P, 10xbar, 10x50#, 8x60#, 3x6x80#
Axle RDLs, 3x6x120#
Superset:
Hip Thrusts, 2x6x185# and 2x8x185#
2" thick Vertical bar lifts, 4x6x80#
Hyperextensions, hugging plate, 3x12x25#
Too tired for cardio
Yesterday, 11/20/15
Bench:
Shoulder mobility warmup, 10xbar, 7x65#, 5x95#, 5x110#, 7x125#
Superset:
JM press, 3x10x65#
Triceps dips, 2 sets of 1 dip(!) & 3 negatives, 1 set of 4 negs
Superset:
Incline DB press, 3x7x35#
Cable flys, 3x10x12.5#
Cable crossovers, 3x10x12.5#
Women’s Gi BJJ class, 1hr:
Reviewed the triangle (with opponent in full guard) then a counter move when opponent is avoiding triangle by looping their trapped arm under your leg. Move traps opponent’s arm tightly and rolls them over to bring them back into a triangle. Lots of new girls, while I have no stripes, yet, it helped me see how far I have come since I started. One girl spazzed out completely, and while she’s not that big or strong, it was totally wild. Makes me want to bring the women I spazzed out on (when I first started) cookies next time… 'Cus seriously when I spazzed the first roll, I was more exhausted afterwards than post Strongman competition.
Yesterday, 11/22/15
Cold water (50°?) swimming, 20 mins
Today, 11/23/15
BJJ essentials class, 30 min
Deadlifts:
Warmup 12xbar, 10x95#, 7x135#, 5x185#, 3x215#, 3x244#, 3x275#
Superset:
Seated Hand over hand sled pull w/rope, (warmups 40ftxsled+45#, 40ftx+75#) 3x80ftx+95#
Trap bar carry, (warmups 80ftx145#, 80ftx195#) 3x80ftx255#
Superset:
Hyperextensions, hugging plate, 3x12x25#
Chin ups, 3x3
Today, 11/24/15
Enshin Karate class, 1 hour
DB OHPP:
Warmup 10x20#, 7x30#, 5x40#, 3x52.5#, 3x60#, 4x67.5#, pretty sure that’s a PR
Superset:
Alternating hands front/lateral raises, 3x8x15#
Hanging toe-to-bar, 3x10
Shoulder mobility work
Yesterday, 11/27/15
Squats:
Warmup 10xbar, 7x100#, 5x130#, 3x150#, 3x172.5#, 5x195#
Superset:
Hip Thrusts, 3x8x185#
Walking Lunges, w/plate overhead, 3x80ftx35#
Women’s Gi BJJ class, 1.25 hr
Today, 11/28/15
Bench:
Shoulder mobility warmup, 10xbar, 8x65#, 6x85#, 3x100#, 3x115#, 3x130#
Superset:
JM press, 3x10x70#
Triceps dips, 3 sets of 1 dip and 3 negatives
Incline DB press, 3x(7,7,10)x35#
Superset:
Cable flys, 3x10x12.5#
Cable crossovers, 3x10x12.5#
Arc DB Rows, 3x10x40#
Chin ups, 2x2
Tabata, battle ropes 2x20sec, 30# ball slams 2x20sec
Fast leg workout due to time shortage before BJJ, got in some good work, though. I want to blast my hammies extra next week.
Extra reps felt easy on squat day, not so much today on bench. Threw in some chins for the heck of it, big mistake. Wrong workout day for chins, they were ugly at best. So much amazing food left over at my house, yay turkey day!!!