12/16/09 - 5/3/1 Bench

Bench
75% 215x5
85% 240x3
95% 270x6

Floor press
135+light band behind back x 5x10

Blast strap facepulls
3x10

12/14/09 - Back/bi's - 5/3/1 deadlift alternative

A1. Chinups
4x6

B1. Straight arm pushdowns
50x3x15
B2. 1-arm band rows
Strong band x 3x10

C1. chain curls
40lbsx3x10

D1. 35lb kb concentration curl
3x10

E1. Band hammer curls
Monster mini x 2x15

12/11/09 - 5/3/1 Military press

A1. Seated Trap bar press
75% 125x5
85% 140x3
95% 160x7

B1. Band facepulls
Average bandx3x15
B2. 35lb kettlebell lateral swings
3x10

C1. Band pushdowns
Strong band x 3x10

Neck harness
25x10
35x10
45x10

12/9/09 - Delts/Neck/traps/abs - 5/3/1 squat alternative

Plate raises
25x15
45x10
55lbs with stone trainer x3x10

Upright rows
50x10
50x15
90x10
110x2x10

c1. Trap bar shrugs
135x10
225x3x10
c2. Ab wheel rollouts
3x10

d1. Neck briges (tripod and lean side to side)
3x20 (10 per side)
d2. Standing cable crunches
Hated these...prefer doing these with bands. I did 1x10 with 60 lbs, the only a few reps the 2nd set then stopped.

12/7/09 - 5/3/1 Bench BBB

Flat Bench
Warmup to:
200x3
230x3
255x8

b1. Floor press + monster mini around back
135x5x10
b2. Blast strap scarecrows
5x10

12/4/09 - Deadlift- Did upper body variation due to injury instead of 5/3/1

Chin ups
Bwx4x6

Average band one arm rows
3x10

Straight arm pushdowns
40lbsx3x15

Chain curls
40lbsx3x10

KB concentration curl
35lbx2x10

Monster mini band 1 arm hammer curl
2x15

12/2/09 - 5/3/1 Military Press

Well I severly sprained my ankle on Sunday so I took Monday off. It looks like squatting and deadlifting will be on hold for a little bit so i am focusing on upper body a bit more.

a1. Seated Trap Bar military press
115x3
130x3
150x8

b1. DB lateral raises (slow eccentric - 4-6 secs)
3x10
b2. Light band facepulls
3x15

c1. Average band tricep pushdowns
3x15
c2. Monster band pull aparts
3x10

Neck harness
25x15
35x10
45x10

11/28/09 - 5/3/1 bench BBB

Can't remember what I did this day...

11/25/09 - 5/31 Deadlift (BBB)

Deadlifts
135x10
185x10
225x8
65% 275x5
75% 315x5
85% 355x7

45% 185x5x10

GHR
5x10

11/23/09 - 5/3/1 Military Press Boring But Big

Trap bar seated Military press
Barx10
85x10
105x5
125x5
140x9

Trap bar seated Military Press
75x5x10

Neutral Grip pullups w monster mini
5x10

11/11/09 - ME upper

ME Floor press
barx20
135x10
185x5
225x3
265x1
295x1 **PR**
305x1 **20lb PR** I felt I had more in the tank but since my training partner wasn't there I didn't want to push it. The last two times I've done these I've totaled a 35lb PR. I think my strength has improved due to chain flies!!! Seriously, those things are brutal and I think has brought up my chest strength.

JM Press
95lbs x 3x10

Lateral raises
Slow negative (5-6 secs lowering)
10lbs x 3x10

11/16/09 - ME Lower

ME Box squat
135*15
185x8
225x5
275x5
315x3
365x1
405x1
455 = I loaded this on my back and I am not sure what was up today but the weight felt super heavy. My shoulders, elbows and back didn't like the way it felt. I just wasn't into it. So i decided to rack it an call it quits.

Since i was real unmotivated I just did some ab wheels and BW GHRs.

GHRs
bw 2x20

Ab wheel
3x10

11/6/09 - DE lower

Speed Pulls
270lbs + 20lbs chain x 2x1
270lbs + 40lbs chain x 2x1
270lbs + 60lbs chain x 2x1
270lbs + 80lbs chain x 2x1
270lbs + 100lbs chain x 2x1

Deadlifts
315x1
365x1
405x1
455x1
480x1 **PR** 15lb PR!!

Step ups
40lbs chain x 3x12

Band ab pull downs
Strong + Monster mini bands x 4x15

ME bench - 11/4/09

ME Bench - Reverse average band 3 board press
225x10
275x5
315x5
365x3
395x1
425xMiss

Triceps death
195lbsx2x5 at 1-4boards

Monster mini band pullaparts
3x20

lying neck raises
30lbsx3x10


Due to a sprained middle finger my grip was killing me so i limited my exercises.

11/1/09 - DE Bench

a1. DE Bench + doubled mini bands
130lbsx8x3

b1. Chain flies
60lbsx2x10
60lbsx1x7

c1. Chin ups
3x8
c2. Seated DB cleans
40lbsx3x10

d1. Neck harness (backwards)
35lbsx3x10

10/28/09 - ME Bench

a1. Reverse Average band bench press
135x20
230x8
270x5
320x5
360x1
380x1 *5lb PR*
390x1 ***15lb PR***

b1. Triceps death (5 reps non-stop at 1-4 boards), 20 total reps
190lbsx 2x20

c1. Bent over v-handle t-bar rows
115x3x15
c2. Blast strap Scarecrows
3x12

d1. light band bicep curls (2 handed)
2x15

e1. Blast strap bicep curls
1x8

10/26/09 - ME lower

ME Cambered bar box squat
135x10
200x8
250x5
285x3
320x3
370x3
410x3 **PR** Previous pr was 315x3

GHR w/ light band
3x8

c1. landmine rotations
45lbs x2x10 full rotations
c2. Seated calf raises
90lbsx2x20

10/25/09 - DE bench

Wow, illness and injury to me and my training partner has kept us out of the gym...Well we finally hopped on the wagon again and hit it up yesterday and we are ready to hit up a traditional westside routine (4 days per week) with a few twists (unilateral movements, calves, neck training) for the next 11 weeks or so.

The first week week we'll probably take it easy so we don't get too sore. This week I omitted chins and reduced the weight and number of sets I normally would do for the accessory movements.

DE Bench + doubled mini bands
120lbsx8x3

Chain flies
40lbsx3x10

Seated DB cleans
3x10

Neck harness
25lbsx3x15

10/19/09 - DE Lower

a1. DE box squats w/ 120lbs chain
225lbs+120lbs chain (345lbs at the top) x 10x2

b1. Strong band ab pulldowns.
3x15

Because of a Jiu jitsu seminar today, I cut this workout short. The above two exercises was all I did and I was actually pretty spent afterwards.

After the seminar though, my left knee was real tight and achey. Probably did too much this weekend (two day seminar, 3 hours of Jiu Jitsu both days plus the DE Squats). I iced it and applied liniment, still achey this morning. Hopefully another day of ice and rest will loosen it up and feel better by tomorrow.

12/14/09 - ME Bench

a1. ME Floor Press
Barx20
135x10
185x8
225x5
250x3
275x3 ***3RM 5lb PR***

b1. Triceps Death (1-4 boards, 5 reps each board, total 20 reps)
185x2x20

c1. T-bar rows
90x2x15
115x1x15

c2. Blast strap Scarecrows
3x12

d1. Swiss bar bicep curls
Outside grip 125lbsx10
3 grips 125lbsx10 (3 inside, 3 middle, 4 outside)
3 grips 125lbsx10 (3 outside, 3 middle, 4 inside)

10/12/09 - ME Lower

SSB Good mornings
Bar x 10
160x10
160x10
210x5
250x3
300x3

GHR w/ light band
3x10

Single legged squats w/40lbs chain
3x12 each leg

d1. seated calf raises
90x3x15
d2. Ab wheel
3x10

10/1/09 - DE lower

Speed pulls w/chains
225+80lbs of chainx8x1

Sumo deadlifts
225x5
275x3
315x1
365x1
405x1
455xMiss **I got this about half way, just couldn't lock it out. This is a new lift for me, never really tried it before and i felt weird loading throughout my back, so I think I panicked and gave up on the weight instead of fighting through it. I think this was a mental miss**

Light band leg curls
3x15 per leg

d1. Land mine rotations (grappler abs)
25x10 full rotations
45x12 full rotations
45x20 full rotations

d2. 53lb KB swings
2 hand swings x10
1 hand swing x5 each arm.

9/29/09 - ME Upper

ME Bench
95x15
135x8
185x5
225x5
250x3
275x1
300x1

Seated Rack lockouts
135x3x10

c1. Stiff arm pulldowns
50x3x10
c2. Mini band Delt side raises

Average band facepulls
3x15
3x15

RE - Lower

Step ups
BWx15 per leg
20lbs chainx15 per leg
40lbs chainx15 per leg
60lbs chainx10 per leg

Pullthroughs
50x15
70x15
90x15

Side bends
35lb kbx3x10

1 legged calf raises
35lb kb x3x10

GHR strong band standing ab crunches
2x15

9/24/09 - DE Upper

DE Bench w/ tyler grips + 60lbs chain
135x8x3

5Brd Press
225x5
275x3
295x3
315x1
335x1

V Handle Pullups
3x8

d1. Stone Trainer Curls
35x8
25x12
25x12
d2. 35lb KB clean and press
3x12

9/22/09 - ME Lower

ME Chain suspended Good Mornings (For my future reference: I used 3/8 chain and set it up so there were 7 free chain links left)
135x10
180x10
225x5
270x3
315x3
365x1
405x1
430x1
455x1
480x1
500x1 **PR** The most I've ever done on a good morning variation!

The reason for so many sets was I wasn't expecting to get this high. Shoot, my deadlift is 465 and box squat is 510, so I didn't expect to get this high with a good morning. I think this shows me I am stronger than i think and should begin pushing my squat and deadlift more.

I was going to cut the workout short and go to jiu jitsu, but it took so long to get through the goodmorning that I just decided to stick around and finish the workout. Although, we were supposed to do stone trainer liftsafter the good mornings, we decided with the amount of good morning weight and sets we did it probably is best to skip those today, so we did.

b1. Calf Raises
70x15
90x15
110x15
b2. Ab wheel
3x10

c1. Strong band good mornings
2x20

9/20/09 - RE Upper body

Decline Swiss bar bench
Barx20
135x10
185x2x10
Drop set 185x10, 135x10, 95x10, barx20

X-Chain pushups
Drop set 80lbsx10, 60x4, 40x3, 20x4, BW x 4
Drop set 80lbsx11, 40x6, BWx4

Long bar rows
45x10 each arm
70x10 each arm
75x20 each arm

d1. Avg band push downs
2x15
d2. Light band pull aparts
2x15

Scapular pushups
2x15

9/17/09 - DE lower

Box squats w/AVG bands
230x6x2

Deadlifts
225x5
315x5
365x3
405x1
430x1
465x1 **PR**

9/15/09 - ME Upper

a1. ME Swiss Bar Incline Bench w/ Tyler Grips
45x10
135x8
185x5
215x3
235x1
250x1

b1. Luna Rows (Fat man blast strap rows)
3x15 (This exercise seems to get harder every time we do them)
b2. Average band Face Pulls
3x15

c1. Chain flyes
60lbs chain x 2x10
60lbs chain x 1x8

d1. Chain curls
60lbs chain x 2x8 each arm.


Jiu Jitsu
A quick update on my Jiu jitsu progress....About a month ago I got promoted to a green belt (which is technically a white belt in traditional jiu jitsu ranking, like a 3 or 4 stripe white belt). I've felt really good about my game too, having not too much difficulty with a lot of people. Blue belts I've done well against and I haven't been submitted in a while either (except by my instructor). I've been happy with my guard passing and positional control. I wanted to improve on armbars and have done so.

I obviously have to continue to grow, keep expanding my abilities and improve upon what I already know. But at this point I am happy with the progress I have shown to this point. 15 months of training...I've come a long way but still have a long way to go.

9/13/09 - RE Lower

1 Legged Squats
BWx15 each leg
20lb chainsx10 each leg
40lb chainsx10 each leg
60lb chainsx10 each leg
80lb chainsx10 each leg

1 legged back extensions
3x15

Ab wheel rollouts
3x10

Seated calf raises
70x15
90x15
110x15

9/9/09 Accessory lower body

Snatch Grip Rack pulls
135x20
225x10
315x3x10

GHR Ab crunches
Average Band x 1x15
Strong band 3x10

Band good mornings
Strong band 2x20

9/8/09 - ME Squat

ME SSB Box Squat
When I got home I was whooped. But it was my favorite exercise day so I decided to give the squats a whirl.

Without my training partner I didn’t set up outside the rack. The narrower stance felt a little awkward at times, my feet getting caught up on the bottom of the rack threw me off a couple times.
But anyways, here’s how it went down.
160x10
250x8
340x8
Put a loose Inzer champion squat suit on
340x5
390x3
430x3
480x1
520xMISS

As I pointed out before, inside the rack threw me off. When I was getting into my set up my right foot wasn’t positioned correctly, so I tried shifting it a little, then I felt off center or not square with the rack. I decided to squat it anyway and I just barely got off the box and stalled immediately! I sat back down on the box and dumped the SSB forwards…I was disappointed, but I later realized that day had completely sucked for me. I woke up early to go to work at 7 for a meeting and that meeting was cancelled. So I got up early for no reason. Then I was bombarded all day long with work and felt like crap all day…totally out of it…then I had to stay late and didn’t get home till after 7. So I figured that after a day like that, 12 hour shitty work day, for me to even do anything was an accomplishment.

I should've done some abs or calves, i'll probably hit those up today instead.

9/3/09 - De Squat

i wasn't feeling it today...My mind wasn't into lifting so I took it easy.
Worked up from 250x2 to 340x2 in 8 sets, jumping up in weight every 2 sets. Last set was the 340.

Ab wheel rollouts
3x10

calf raises
90x3x10

9/1/09 - ME Bench

ME Swiss Bar Floor Presses
Barx20
135x8
185x5
225x3
245x3
250x3

b1. Luna Rows (Blast strap fat man rows)
3x15 (needed some slight assistance on the last couple reps of the last set)
b2. Average band face pulls
3x15

Chain flyes
60lbs chainsx1x10
60lbs chainsx2x8

Chain curls
60lbs chainsx2x6 each arm

830/09 - RE Lower

1 legged squats
BWx15 per leg
20lbs x 15 per leg
40lbs x 15 per leg

1 legged back extensions
1x15
2x10

Lying Leg raises
3x15

Sled drags
105lbs
x2 front walking
x2 back walking

8/20/09 - DE Bench

DE Bench
145lbs + 40lbs in chains 10x3

4 board press
225x5
275x3
315x1 miss the second because I hit the pins and lost the groove
315x3

V-handle pullups (alternating sides)
4x6

d1. Band pushdowns
Light band 1x15
Average band 3x12
d2. Band facepulls
light band 1x15
Average band 3x15

8/18/09 - ME Squat

ME SSB Box Squat
160x10
250x10
340x10
340x8 with loose squat suit
390x5
430x3
480x1
510x1 **PR**

http://www.youtube.com/watch?v=dBQVUnnYnv4

GHR Band ab crunches
minix15
Light band 3x15

c1. Light band leg curls
2x15 each leg
c2. Seated Calf Raises
70x2x15

8/16/09 - RE Upper

Seated Trap Bar Presses
Barx20
95x10
115x3x10

b1. Blast strap pushups
3x15
b2. Face pulls
95x3x15

c1. Chain curls
50lbs chain x3x10
c2. light band pull aparts
3x15

8/13/09 - DE Squat

DE SSB Box Squat w/ light bands
225x6x1

DE Jumpstretch platform deadlifts
225x6x1

Snatch grip rack pulls
225x20
315x15
405x8
455x3

d1. Seated calf raises
50x2x20
d2. Ab wheel rollouts
2x10

8/11/09 - ME Bench

ME Bench - Reverse Average Band
135x20
230x10
280x5
320x5
340x3
360x1 (Old pr = 375) Some strength has been lost from dropping weight.

I was going to try 370 but I figured I'd end it on a good note instead of risking the possibility of a miss.

a1. Luna rows (aka blast strap fat man rows)
3x12
a2. Average band face pulls
3x20

Chain flyes
40lbs each arm 3x12


To finish off I set up a mini band in the rack and did Judo front throw entries. I think i did 3x20 each side.

8/9/09 - RE Lower

1 Legged Squat
BWx3x15

1 Legged Back Ext.
BWx3x15

Lying leg raises
3x15

Pull throughs
90x3x10

8/6/09 - DE Bench

DE Bench
135+40lbs chain x 12x3

5 board press
225x5
275x5
315x3
335x1

8/4/09 - ME Lower

ME Good Mornings with Cambered Squat Bar
Bar x 15
135x10
225x5
315x5
365x3
405x1 **PR**

a1. Light Band leg curls
3x15 each leg
a2. Calf Raises
BWx3x15 each leg

Ab wheel rollouts from knees
2x10

8/2/09 - RE upper

Trap bar Military presses
95lbx3x10

a1. Light band pull aparts
3x12
a2. Face pulls
95x10
95x15
100x15

Chain curls
40lbs chainx3x10 each arm

7/30/09 - DE Squats

DE box squats with light bands with SSB
210x8x2

Snatch Grip Rack pulls - below knee
225x20
315x10
405x5

GHR situps
2x15

7/28/09 - ME Bench

ME Incline bench press
barx20
95x10
135x10
185x3
225x1
235x1 PR by default

Luna Rows (These are essentially fat man pull ups with blast straps)
2x12
1x10

Chain flyes
2x15x40lbs of chain.

7/10/09 - Deadlifts - 5/3/1

Deads -
Foam Roll
Warmup 135x15, 225x8
290x3
330x3
375x5

Superset
b1. GHR w/ Mini band 3x10
b2. Leg raises 3x10

Hill sprints x 7

7/7/09 - Military Press 5/3/1

Military press
Warmup: barx20, 95x10
120x5 (I was only supposed to do 3 reps per the 5/3/1 template but forgot to stop)
135x3
155x5

b1. Light band assisted chins 3x10
b2. Dips 3x10

Hill sprints x 6


For some EST I went to the local reservoir for some hill sprints. I didn't give a whole lot of rest between sprints...basically the time it took to walk down the hill, albeit slowly. I stopped at 6 because I almost threw up, they were pretty brutal!!!

7/5/09 - Squats 5/3/1

I've haven't been updating too much recently. I have managed to get in some workouts though. 6/28 was dead lifts....I can't remember what I worked up to though...I kept it light however. 7/2 was bench where I did 240x10.

Squats - Parallel box squats
245x5
280x5
315x10

I didn't do any accessory exercises because my training partner decided he was going to work up to heavy maxes....So by the time he got done I had already cooled down and lost motivation. I should of did sets of other exercises while I was waiting for him but I didn't think he'd take as long as he did.

I am thinking of doing another Jiu Jitsu tournament on 9/26/09. I want to compete in the 200-210 weightclass so I am going to have to cut some weight. Right now I am probably around 230 or so. By the end of this week, with diet on track, I should get down to 223. That is usually where I hover around when I eat clean and train consistently.

I plan on adding some morning jumproping, then add some treadmill walks after my workouts and also first thing on the weekends.

6/23/09 - Military press 5/3/1

Wow, didn't realize it's been two weeks since I've worked out last. Got a new tattoo, so that interfered, also my training partner hasn't been able to make it due to work and school. So i slacked I guess. My wife wants to work out so while my training partner is tied up for the next month and unable to make it to train I'll train with her.

Bought a new Jesup power bar....nice bar...deep knurls, definitely gonna tear some skin off with that!!! First time using it tonight and it's a nice stiff bar.

Military press
Warmup barx15, 85x10
115x5
125x5
145x8

Blast strap pushups
3x10

Face pulls
130x2x10

Light band pull aparts
2x10

6/7/09 - 5/3/1 deadlifts

Pressed for time, only did deadlifts

Deadlifts
warmup 135x10, 135x10, 225x8
285x3
325x3
365x5

6/4/09 - 5/3/1 Military Press

Military Press
Warmup: barx20, 95x10
115x3
135x3
150x7

Floor Press
135x20
185x10
225x10

Face Pulls
110x10
110x10
115x10

Then went to Jiu Jitsu

6/2/09 - 5/3/1 Squats

Parallel box squats
warmup 135x15, 205x10
245x5
280x5
320x9

GHR w/ Mini Band
3x10

5/30/09 - 5/3/1 Bench

Bench
Warmup barx15, 135x10
185x5
215x5
240x8

stone trainer lying triceps ext
20x10
30x10
30x10
30x10

Low pulley v-handle rows
140x10
160x10
180x10

5/2809 - 5/3/1 Deadlift

Deadlifts
Warmup: 135x10, 135x10, 225x8
265x5
305x5
345x8

Called it there and went to jiu jitsu.

2/26/09 - 5/3/1 Military Press

Starting a new cycle of 5/3/1 using pretty much the same exercises but increase the weights on the training maxes by 5-10lbs.

Warmup - barx20, 85x10, 85x10
115x5
125x5
140x9

Floor press
185x5x10

Face pulls
90x2x10
110x3x10

5/19/09 - Deadlifts 5/3/1

Deadlifts
Warmup - 135x10, 225x8
295x5
335x3
375x3

I did some heavy bag work afterwards, focusing on kicks. I did rounds of 1:30 with 30 sec rests.
Here's what the rounds looked like:
Right Roundhouse kick
Left roundhouse kick
Right Teep, Right RH
Left Teep, Left RH
Right Teep, Right RH, Right Knee....Left Teep, Left RH, Left Knee
Right Teep, Right RH, Right Knee....Left Teep, Left RH, Left Knee
Left RH, Right Cross, Left Hook, Right RH

5/15/09 - Military press 5/3/1

Still a bit under the weather but I decided to get some work in anyways.

Seated Military Press
Warmup - Barx20, 95x10
110x5
130x3
155x4

Face Pulls
70x5x10

5/12/09 - Squats 5/3/1

SSB Parallel Box Squats
Warmup
255x3
290x3
330x10

I was feeling sick today, got a cold or something. So I stopped right after the squats and relaxed the rest of the night. Did some foam rolling later in the evening too.

5/7/09 - Bench Press 5/3/1

Bench Press
Warmup: 95x15, 135x8
195x3
225x3
255x6

I then did 15-20 minutes on the heavy bag....working mostly on the 1-2-3 punches and combo.

5/5/09 - 5/3/1 Deadlifts

Deadlifts
Warmup: 135x15, 225x8, 225x6
275x3
315x3
355x6

We called it a night after the deads because of a school project my training partner had to work on. I went to home depot to get some sand and began filling my new Wavemaster heavy bag I got off craigslist for $50. That thing is a pain in the ass to fill.


I've decided to limit my posting on my muay tahi, jiu jitsu, and mma activity. I am active in it but it takes a bit too long to recap each night, plus I don't remember everything that goes on.

In general though my schedule is
Monday: Muay Thai, Open Mat Jiu Jitsu (GI), MMA
Tuesday: 5/3/1 workouts. Heavy bag and double end bag work.
Wednesday: Muay Thai, Open Mat Jiu Jitsu (No GI), MMA
Thursday: 5/3/1 workouts. Heavy bag and double end bag work.
Friday: Takedowns/Wrestling class
Saturday: Jiu Jitsu (No Gi), Open Mat JJ, 5/3/1 workouts
Sunday: Off

4/30/09 - Military press

I writing this a few days after we did the exercise so I don't remember exactly what we did, so I am just going to write down what I can remember.

Military Press
Warmup: barx15, 95x8
120x3
140x3
155x8

Light band assisted chins 3x10

Farmers walks
2 sets of 50 yards with 125lbs each hand

These were done randomly to keep active
Sled drag face pulls 2 sets of 50 yards
EZ-Bar reverse curls 2-3 sets of 10-15

4/28/08 - 5/3/1 Squats

SSB Squats - Parallel Box
235x5
275x5
310x10

Treadmill - 15 minutes (5 minute walk, 1 minute jog, 90 sec walk)

Military Press
barx15
75x10
105x5
120x5
135x10

Light Band assisted chins
3x10

Farmers handle walks
5x105lbs each hand x 50 yards

4/20/09 - Muay Thai, JJ Open Mat, MMA

Muay Thai
We worked on the 15 count for muay thai. I guess it is a combination sequence that can be followed for shadowboxing. We went through all the moves individually making sure we had the correct technique, but we didn't tie them all together at this point. We then did 2 rounds of 3 minutes kicking the pads and then some ab work.

Open Mat
I rolled with Pat who has gotten significantly better. I'd say we rolled for around 20-25 minutes going back and forth without a submission. Eventually I did end up locking up a straight armbar from side control, but I set it up kind of weird. I positioned myself more like a kimura, sitting on his head, than I did sit back more perpendicular to him. He tapped but I think mainly because he felt it locked in but not necessarily any pain.

MMA
At this time I was pretty exhausted and my neck started to hurt pretty bad. It was sore from this weekend, nothing in particular, maybe from defending a guillotine attempt. But it was pretty bad and I considered not doing class. Instead I informed the coach that my neck was sore and he told me to do what I can and take it easy. He even paired me up with the smaller guys just so I wouldn't have too much stress put on it.

We did the same drills on the feet....Increasing from a jab to a kickboxing match. When we got to the clinch I sat out so i didn't get caught in a thai clinch and jack up my neck. We then did some ground stuff, and I just warned my partners to take it easy on the neck, which they did. I feel I did pretty well on the ground, I think ground and pound is my forte'. My size and strength allows me to keep my base and still throw punches while opponents are trying to escape. When i was on bottom I felt I also did well avoiding strikes and getting escapes.

Techinque was taking the back and flattening the opponent out.

4/17/09-4/18/09 - Takedowns and No Gi Jiu Jitsu

Man, I had written a lot here but I hit the back button on accident and lost it all. Unfortunately I don't really want to write it all down either. I'll just summarize....I did the takedowns class on friday 4/17 and hurt my foot again. Felt better the next day. Did no gi class on saturday and had an awesome near side arm bar during open mat. I also got whooped by Chris Roach in open mat....his skills have sky-rocketed the last 2 months and I would like to catch up with him again.

4/15/09 - Muay Thai, Jiu Jitsu, MMA

Muay Thai
Today focuse mostly on the hands! We practiced throwing combinations on the focus mitts. We threw all sorts of combos, my favorite is off the bob and weave...as you bob under the punch you throw a hook to the body, hook to the head and a cross to the head. that feels the most natural for me.

One technique we focused on a lot was a parry to a rear knee. As your opponent throws a right cross you parry that punch and at the same time drive up with a knee to the body. This was painful just holding the pad, i can imagine what its like without it.

Open Mat
I did some no gi rolling with Darren. Darren is an amatuer fighter who has an aggressive game. His Jiu Jitsu isn't as strong as his stand up but his tenacity makes him a difficult competitor. I was able to take his back off of an armdrag from butterfly guard. I worked for the rnc getting my arm across his chest to grab his lat. He basically fell right into the rnc. I showed him how I've been setting it up and a little while later he actually sunk it on me the way I showed him (although I ended up tapping because it was more pressure on my back from him stretching me out than it was choking me but I figured I'd tap early than risk getting injured).

We rolled a bit more and he got me in a Kimura from his guard, I must've fallen asleep on that one and I got him in a north south and a kimura from top side control.

MMA
This is the first time doing MMA in a couple months. The last time I did it I did two class back in August of 2008. The class was too intense for me at the time, I couldn't keep up with the pace and my JJ skills weren't competent enough to defend myself effectively (at least that is how I felt). So, I started doing it again today and the pace is still pretty intense and it is tough to keep up with especially after doing Muay thai and open mat!!! But I was able to hang in there.

We began class with standup sparring. I was paired up with sasquatch (I hate being the second biggest guy!!!). His reach is tough to deal with, I am not sure if i managed to land a shot to his head at all?!!?!? We started with just jabs, then 1-2, then 1-2-3, the added kicks and finally full sparring including takedowns. At one point I got into a clinch with him and shot for a takedown and he sprawled. I tried the wrestlers sit out but couldn't get through all the way. I think I need to fully rotate out of it to get more success with that move. I am going to talk to Marc about this on Friday!!! We ended with him on top in my guard.

We switched partners and worked from the 50/50 clinch, I worked with Jamie (semi-pro fighter) and he controlled me very well here! Switched again and I worked with Brandon who is younger but very good on his feet. He was lighting me up with leg kicks at first. I didn't realized you could kick as hard as he did. I then started to lay into him with my leg kicks. At one point i took him down with a nice single leg off of a 1-2 combo set up. Switched to sasquatch again and at this time he was very tired and I was able lay in on some nice leg kicks.

We then switched yet again but this time to the ground. I started on my back with Ricky in my guard. I did a good job breaking his posture and controlling him, nuetralizing any strikes, attempted and almost had a triangle, and eventually swept him with a hip heist. Switching I was now on bottom against Sasquatch and he was very tired. I was able to hit him with strikes from the bottom and at one point I managed to scramble, he turtled and I had north south control. I set up the arm in guillotine and set it up slightly different trapping his arm on the opposite side of my body which is more effective in my opinion. I didn't do a good job of getting my leg over his body to prevent him from flipping out of it which is what he did. We ended and moved onto technique.

The technique covered the stuff he showed on monday that I observed. From bottom guard, sit up for the hip heist, kimura, guillotine, and triangle. I've been adding the guillotine to my game recently and when drilling I focused on doing mostly that.

I came away from class with a a bruised knee and jammed ring finger, but I like the class and will keep doing it for a little while.

4/13/09 - Muay Thai and Jiu Jitsu

Due to the change in my training partners schedule i am switching the days i go train jiu jitsu. Unfortunately I don't care as much for the fundamentals classes as I do the Adult Jiu jitsu classes so I decided I would do the Muay Thai classes, then open mat jiu jitsu, and then if I am up to it I will do the MMA classes after open mat. It's a lot of training but if I don't go nuts in the classes I think I'll survive. :-)

Muay Thai
After some shadow boxing and stretching to warm up we began class by practicing our rear roundhouse kicks. We'd throw to our partner and they would defend by checking, stepping, or catching the leg and countering. We were some the different ways of countering the roundhouse kick and continued to practice those for the whole class. We finished up by kicking the pads that our partner was holding up.

Open Mat
By the time you get done changing into your gi after Muay Thai everyone is already rolling. One person who happened to be available was Sasquatch!!! Jordan is a big mofo (6'4" 260 easy). He is definitely one of the most challenging people to roll with. His strength, size and power makes it difficult to defend against. Plus when he puts pressure on you, you feel it!!!!

We began rolling and I pulled guard. He passed my guard and after some struggle and scramble I regained my guard. He kept good posture in my guard so I decided I was going to set him up for the Bean choke (a baseball bat choke from bottom side control). If you are not aware of this choke it is a sneaky one because the hands in the collar don't appear to be a threat. So, while he was breaking my guard I got my right hand in, four fingers in to the same side lapel, and my left hand thumb in on that hand's same side lapel. As he passes I put up resistance to not clue in on my submission attempt, but I allow him to pass. Just as he passes I immediately roll the opposite direction (like running man escape) and drive my right elbow in and then up across his throat. It's a very tight blood choke and I have managed to knock someone out cold with it before. So, I cinch it in and get good pressure....Sasquatch is strong though and his pride is bigger than he is...he wasn't going to get tapped in a dominant side control position. He struggled and tried going back and then stepped over me, I kind of gator rolled continuing to apply pressure....roll, roll, roll....now sasquatch is on bottom side ontrol but I still have the baseball bat choke....pressure, pressure....more pressure....TAP! Whew!!! That was rough.

Now, I was in trouble, hahaha. We began rolling again, sasquatch passed my guard and then got to mount. I upa'ed him and was now in his guard. He swept me with a basic scissor sweep!! With him on top, he really applied the pressure this time. I tried escaping by getting to my knees but his weight on top of me kept me flat on the mat. When I tried to turtle he got his hooks in quick, flattened me out and from there is was a hand fight until he sunk in a RNC.

One more roll, he swept me with a butterfly sweep. With him in side i defended lots of various attacks he was going for, but the pressure he kept on me made it impossible to escape or turtle. I think I needed to do better getting the underhook though!!! He progressed slowly setting up a choke, one that I know he likes to go for. Not exactly sure how he sets it up, but I recognized it but couldn't defend against it. He got the choke in and I tapped.

There was one other event I'd like to note, not exactly sure when it was during the other rolls but at one point I had him in a north south choke. Sasquatch just barrel rolled out of it!!! I had it set in pretty good too, but his strength just over came my pressure!!! I could have done better flaring out my legs for better base though!


I needed to do a better job while I was in his guard...I got swept to easily with basic scissor and butterfly sweeps. I think I lost focus on the underhook when trying to escape as well, this could have helped make it easier to escape.

4/11/09 - no gi jiu jitsu

In class we practiced the flower sweep and it's variants (gift wrap and shin grab)

Open mat
i was supposed to leave after class because I had to help a friend out recording a band. But when i got asked to roll i ended up sticking around for a bit and doing some rolling. I rolled with a guy Josh. I didn't realize it at the time but Josh rolled with my friend Eric on Tuesday and showed some pretty nice skills controlling Eric and even getting a couple taps. He overpowered Eric and his strength is difficult for people to overcome.

When we started I was in my usual sitting guard with him attempting to pass. He ended up passing my guard because I froze up for a second thinking about an armdrag. The problem was that I am real comfortable armdragging with my right arm and there was a huge opening to do it with my left, but being that it is akward to that side I froze up thinking about it. This allowed him to get to side control pretty easily. Like I said, I didn't realize Josh rolled with Eric until he got here because what I noticed on Tuesday is that Josh has a similar top side control game as I do. He likes to go for the guillotine from half/side and possibly set up the north south choke. Once he went for the back of my neck I realized this and was prepared for it. He ended up getting mount on me and after an attempt at shrimping I was able to hip bump him reverse the position.

I passed his guard to side and from here controlled him for the next 10 minutes of rolling. During this time I attempted kimuras, straight armbars, the guillotine from side and tried transitioning to mounted guillotine. I didn't really go all out for each submission, just kind of felt for what he was giving me. At one point I took his back from halfguard and was setting up the rear naked choke the way I described in one of last weeks posts. I didn't get it because of the way I had his back, he was turtled and I was high on his back, couldn't get it in right although I did feel at one point I had it tight and it was uncomfortable for him, but my angle was off and couldn't sink it in correctly.

Eventually I ended up in mount again. He had put his left hand on my hip to post while he'd shrimp but I grabbed his wrist and hooked his arm for a kimura. He defended by straightening his arm, I dismounted to side and got the straight armbar (arm crush). After he tapped, I still felt good enough to continue but had to get going.

I was happy with my control of him, but at times I felt I was a little sloppy and had left openings for sweeps and reversals that he didn't capitalize on.

4/10/09 - 5/3/1 Military press

Military Press
Warmup: barx15, 95x8
120x3
140x3
155x9

Dips
3x10

Light band assisted chins
3x10

We then moved outside to have some fun in the nice weather.
Circuit
Face pull sled drags x50 yards with 50lbs
53kb clean and press x 10 each arm
Sledgehammer swings x 20 each arm
85lb each hand farmers walks x 50 yards
Rest
85lb farmers walks x 100 yards
Rest
85lb farmers walks x 60 yards

4/9/09 - Adult Jiu Jitsu

In class we were shown techniques on taking the back. The first technique was while in someones guard and they attempt a hip heist, you step over the leg opposite the way they are attacking and shoot your knee behind them and scoot and pull them so you take their back. Timing is key on this one. Next was if you stepped over but they completed the sweep and are now in halfguard you clamp down and continue to scoot out the side. Last technique was while in bottom side control, you put your leg up to prevent your opponent going to mount. As they go to switch their hips to twister side control, you grab their pant leg cuff and bait them to mount. As they mount you push their leg into half guard and now can scoot out the side as in the previous technique.

Open Mat
I wasn't really planning on rolling because of how my foot felt tuesday night, but during class it barely hurt. There was still some slight residual pain when doing certain things but nothing too bad. So Ben (orange belt) asked me to roll and I decided to give it a whirl at a light intensity. Ben is a bit lighter than me so I took it easy, not trying to overpower him with strength and weight. He went at a good pace too.

I was able to sweep him and submit him a couple times. I got a north south choke, kimura and a rear naked choke.

The rear naked choke is something I've been working on setting up. Recently I saw my instructor get his choking arm real deep in the armpit....I've been working on getting here by using an s-grip to slide it across much easier. When you are that deep with the arm all you have to do is roll the hand out to grip his shoulder and tighten the choke. During class we've been doing this and have found that if you get your hand/arm that deep it is very hard to defend. If your opponent brings his arm up to defend you've also got an arm triangle but from the back....not sure if the arm triangle will get a tap, my partner didn't seem to get it tight enough to where I would tap in a live situation. But it is there and an available option and with a sick squeeze you might be able to get it.

4/8/09 - Running

warmup - 5 minute walk
90 sec jog
2 minute walk
repeat for 20 minutes.

4/7/09 - 5/3/1 Box Squat and Adult Jiu Jitsu

Box Squat
135x5
135x8
185x6
235x5
275x5
310x7

Good Mornings
185 3x10

Stone Trainer
90lbsx5
135lbsx3


Jiu Jitsu
I went to class for the first time in 10 days due to injuring a ligament in my foot. I only did the class portion and did not roll during open mat. The move we focused on was a De La Riva sweep while the opponent is in combat base. This was a difficult move for me to grasp and it felt really akward while attempting it. We were then shown a modified baseball bat choke from side control by opening the opponents lapel and pulling it up behind his head, then grasping inside his collar with the other hand.

My foot hurt any time I posted off of it. I didn't reinjure it or anything but it is not completely healed. It doesn't hurt any worse than it has so hopefully it will continue to heal. I hope this doesn't end up being one of those nagging injuries that just never go away.

4/4/09 5/3/1 bench press

Bench
95x15
135x10
185x5
210x5
235x9

Blast strap pushups
5x10

Kroc DB rows
2 x 80lbs x 20 reps each arm

I also created a stone trainer today so I gave that a little test drive...nothing crazy.
90lbs x 3
135lbsx3

4/2/09 - 5/3/1 Deadlift

deadlifts
135x10
185x8
225x5
255x5
295x5
335x7

GHR
5x10

Backward Sleg drags
35lbs x 50yards
70lbs x 50 yards

3/31/09 - 5/3/1 Military press

Military Press
barx15
75x10
105x5
120x5
135x9

Dips
5x10

Light Band assisted chins
5x10

3/27/09 - Takedowns and injury

The takedowns class continues to be one of my favorite classes. But because of the sharkies (live drill) at the end of class it is also one of the more likely classes to get injured in; which happened to me on Friday.

So, class focused more on ground stuff today from the turtle. After our warmups and individual and partner drills our coach taught us "The Dump". It was taught to be a counter to a counter for a fireman carry. If you attempt a firemans carry and your opponent sprawls, you clamp down tight on their triceps, bring youroutside knee deep under you and fall over to that side. Your opponent just gets "dumped" over the top of you. During sharkies one of my partners hit this on me after I sprawled on a single leg attack, so it is very effective.

The next move taught was the "dope drag"....which i keep calling the "dummy drag" because I can't get the correct name stuck in my head. Anyway, this is from the turtle again with your opponent more square (or north south) to you. With your opponent have one arm across your neck and the other under your armpit (seat belt grip) you reach up and grab his triceps again with your opposite side hand (trapped arm). You step up with your leg to the side of your free arm and with one quick motion arm drag your opponent, escape your head and come out to his side.

So how did I obtain my new injury? Well during sharkies I managed to damage a ligament in my foot. It's on the top of my foot between my knuckle and ankle on my thumb ligament....Metacarcil or something I think. I am not really sure how it happened though. I can't remember if it was from taking a shot on someone or if it was when I was defending a shot. i think it was the latter but I am not certain. Either way, it didn't hurt that much during class. But throughout the middle of the night it got worse and by morning time I wasn't able to walk on it. I went to urgent care and waited 4 hours for them to do xrays to see if something was broken. They basically just told me to take motrin for the pain and wrote me a script for it. Today it is feeling significantly better and I am hoping that by the weekend I should be all healed up.

It's a new injury every week it seems. This time I have to be on the sidelines for a couple days. can't train through this one unfortunately. I can do some lifting though. I'll just have to see where my foot is on deadlift and squat day.

3/26/09 - 5/3/1 Deadlift & Adult Jiu jitsu

Still without my training partner but wanting to get work in I just did deadlifts today before I went to jiu jitsu.

Deadlifts
135x10
225x8
255x5
295x5
335x6

Jiu Jitsu
Our regular instructor was not in today so the other owner taught class. Today focus on the standup portion wihich was an odd, but welcome change. We first started with the drop seo nage to armbar. Then a move where you essentially just sit on your butt but extend your leg to trip your opponent and use your other one as a butterfly hook. Last one we learned was a falling armbar where you post your foot on your partners hip, fall back and turn into an armbar.

Open mat was cancelled in lieu of mma fights coming up shortly and allowing those guys to train.

3/24/09 - 5/3/1 Military Press and Adult Jiu Jitsu

my training partner is out for this week, he competed in a PL meet and is pretty sore. So he is taking the week off to recoup. I decided to find out where my seated military press max is so that when we officially start the 5/3/1 program I'll know where to start at. And since i was able to bang through my workout in a half hour I decided to go to Jiu Jitsu as well.

Military Press
Barxlots
95x10
135x5
155x3
175x1

Dips
3x10

Light band assisted Chin ups
3x10

In jiu jitsu our instructor showed us counters to the double under stack pass. Getting both hooks into your opponents hip/groin seemed the most practical. There was another he showed us that didn't feel right to me. I drilled the move, but I don't think it is one that I would ever use.

Open Mat
I started to roll with Jamie. Jamie has a pro mma fight coming up in the beginning of april that I think I will go see and show my support. Jamie has a good wrestling background, did no gi training for 2 years prior to starting Jiu Jitsu. Very quick on the ground! And got promoted (deservedly) to green belt fairly quickly. We started with him in open guard and I got to half guard. I would pass to side control, hang out there looking for various submissions and he would escape to half guard. This was a cycle for the first 10 minutes with me controlling him pretty well from half and side. At one point I sunk in the tightest north south choke I've ever sunk in on anyone. He just hung out, i'd adjust, nothing, adjust again, nothing, squuuueeeeezzzzzeeeee, nothing!!! I'd feel him adjust to take pressure off the back of his neck since at times I am sure it was a crank, but a tap did not come. I for the life of me can not understand how he didn't tap...he says that his neck just doesn't feel the pressure from those. I moved back to side and eventually he escaped and had me in side control now. I tried turtling and getting to my knees, he took my back and we began the hand control fight. After a few minutes of hand fighting he sunk in the RNC.

The next roll was a quick one. I started in open guard and as he tried passing I turtled up again. As he was on my side and then went to the front of me I kind of just froze thinking about a granby roll or the "dummy drag" or the peek out escapes. While I hesitated he promptly landed a peruvian neck tie on me.

With him in open guard now, i passed to side control. He eventually managed to turtle, while he did i set up a head and arm guillotine (which I don't like, prefer the no arm version) and sat back for the choke. I could tell there was too much space, with a gi on it seems tougher to nail this one and I should have tried to look for the no arm version. He escaped and during his guard pass attempt I managed to sweep him. From side control I almost had a kimura, straight armbar, americana as he was defending but he managed to elude all of them.

He recovered guard and went for a scissor sweep. As I defended I posted on my right arm and in an effort to complete the sweep Jamie went to pop my hand off the ground by pulling my elbow. He popped it pretty hard and managed to hyperextend it (same one I hyperextended last week). i was in a dit of pain and had to stop. Totally an accident, he was just a bit higher (wrist might have been better) up on my arm and with it being somewhat injured from last week and with all my weight on it, it got tweaked. I sat out the rest of the night.

Oh, afterwards Jamie grappled with my instructor who had a north south choke on him two or three times. Jamie just doesn't seem to be affected by the north south choke and I think it was a little frustrating from my instructor to not get a tap from it either.

3/23/09 - Fundamental Jiu Jitsu

Since my training partners schedule has changed our workout days are being shifted to Tuesday, Thursday, Saturday...Which means my JJ days will now be on Mon, Wed, Friday, and possibly saturday too. Unfortunately the fundamentals class doesn't intrigue me that much. It repeats every couple weeks (10 I think), so you end up repeating the same things over. While it is certainly valuable to go over things, especially the basics, sometimes the classes are a little too basic. The moves we learned were basically positions. Side control, modified scarf hold, north south, reverse scarf hold and mount.

Open Mat
During open mat i rolled with Stephanie. I was kind of hoping to roll a bit harder with one of the guys, but I didn't want to say no to her. It turned out in fact to be a nice roll. Whenever I roll with her I make sure to give her tips for some of the mistakes she makes. I ended up enjoying rolling with her again even though I had planned on rolling harder.

3/20/09, 3/21/09 & 3/22/09- Takedowns

3/20/09
I drilled with Ned during class. It was his first takedowns class so I had to show him a lot of the stuff we were working on. I like this slower tempo as I don't get as beat up and it helps me break the technique down more. The class focused primarily on the fireman's carry from the russian 2 on 1. Our coach emphasized the "girl sit" to complete the move and carry the guy over you.

We did sharkies, my first time out I defended a single leg and wound up fighting to gain position. I staid in and went up against Jamie who promptly took me down with a double leg and now with it being loser stays in I had to go up against Tom. Tom is a shorter guy but is deceiving strong. His low center of gravity made it tough form me to get underneath him and we went at it for a little while, both defending each others shots. At the very end i was able to stuff a shot and as he stood back up I got a knee pick and took him down. Good job on his end!!!

3/20/09 No GI
No gi class was all about armbar escapes. We did the hitchhiker escape, a backwards rool escape which I couldn't do and a limp arm escape. I didn't do the open mat because I was a little beat up. I did stick around to watch though.

3/21/09 - Private
I took a private with our takedowns coach Marc Stevens....great wrestler, a purple belt in JJ. I learn a lot from him. I paired up with a guy Cole and we worked together. The private covered lots of stuff like the granby roll, duck unders, sit outs and knee switches....there were lots of drills and a lot of useful information. At the end of the private Marc had me and Cole do live takedowns. There were lots of good back and forth with me hitting a nice armdrag and I also setup up a nice high-c and a double leg. I also defended a single leg very well during one of cole's attempts.

One problem occurred afterwards and that is there was pea sized bump below my knee cap. My knee is pretty sore too. I iced it a couple time during the rest of the day. I also purchase some Asics super sleeve knee pads for future use. The pea has gone away but my knee is a little tender. It doesn't appear to be anything serious, just over-use. I began taking Glucosamine and MSM to try to keep my joints healthy.

3/19/09 - Adult Jiu jitsu

Class revolved around Knee on belly. We started the class by working from KOB, jumping up to position and going for a submission. Then we learned 3 escapes. 1) stiff arm his hip and shrimp to get to butterfly guard 2) stiff arm his hip, get to your knees and ankle pick 3) push on his foot to obtain half guard.

Open mat
I began open mat rolling with Big Rich. Man, he is a big guy!!! I was able to get a bow and arrow choke on him eventually but he is so strong that he would muscle out of positions and get me on my back. i was able to get around him with armdrags and shoulder shucks from guard. I eventually had to stop because I hyperextended my right arm slightly. During a scramble I had posted my arm and Rich hit it with his knee...it was not fun.

After some rest, Pete cam in and wanted to roll. This went back and forth again like on Tuesday. For some reason i seem to be gassing pretty quickly and i don't know, my technique seems to be off. We ended up rolling for 15-20 minutes with no one coming out on top. I was spent afterwards.

3/18/09 - RE Bench

I decided to do some running before my workout...good thing too because it started to rain right after i got in the house. I also brought one of my dogs with me, she kept up with no problems.

Running: Jog 90seconds, walk 2 minutes. Repeat for 20 minutes

RE Bench
135x10
185x8
225x4, immediately went to 3 board and did 5
275 - 1 board x 1, 3 board x3, 5 board x 5...Boards switched immediately after reps completed

b1. Tricep pushdowns
40lbs x 3x15
b2. Face pulls
40lbs x 3x15, 60x3x15, 60x3x15

c1. low rope pulley rows
60x2x15

3/17/09 - Adult Jiu Jitsu

Omoplatas....Setup from a hip heist and some counters to the defense of the omoplata.

Open mat
I rolled with Matt who has gotten significantly better. I use to be able to tap him pretty quick but he has become very aware of attacks and has began to avoid putting himself in situations to get easily caught. Starting from my guard I was able to armdrag him and take his back relatively quickly. However i was unable to finish him from that position. I thought I might of had a RNC but I was a little to far out to the side to get it...I transitioned to mount and after a failed armbar attempt I was on bottom. He eventually got mount and it was a struggle to get him off, he went to get an armbar and I was able to defend and ended up on top again. We went back and forth for quite a while until finally I went to Knee on Belly and got a baseball bat choke.

We ended up rolling for 20 minutes or so before there was a tap....this was exhausting. Since nobody else I hang out with was there I decided to call it quits early and head home. I had the slight radiant pain in my right arm again, but not my left...so I guess this is an improvement. It also wasn't as bad as it usually gets.

I also noticed my shoulders were a bit sore...I think this might have been from squats or the stretching I did on Monday.

3/16/09 - RE Squats

A recent deload has been the gameplan in the gym. It's kind of intentional, my body is beat up, my energy level is low (low carbs), sleep has been off, aches and pains....sort of sounds like overtraining but I haven't really been training....well, I have but just not intense. Anyway, backing off a bit and focusing on lighter weight and adding a little more cardio (jogging) is my short term focus. We are planning on doing a 5/3/1 split next week...I am not super excited to do that workout but I'll give it a shot.

RE Box Squats
135x10
185x8
225x5
275x3
315x3x3

Running - 60 second jog, 90 second walk, repeat for 20 minutes

GHR Situps - 2x15

GHR - 2x15

3/13/09 & 3/14/09 Takedowns and No Gi Jiu Jitsu

The takedowns class has been brutal on my arms. For some reason it causes my arms to ache something feirce!!!! I think it is from the impact after being taken down. It's not that i am landing wrong but the constant pounding and tightening of my arms has cause my biceps to just get really inflamed and radiat pain throughout my whole arms. Rapidly flexing/tightening makes the class extremely difficult to get through.

Takedown Class
The class though is great. On Friday we covered the Russion 2 on 1 control. It's a great technique and one that might be able to be utilized pretty easily against someone who grabs your head. I will have to look for this during sharkies.
Speaking of sharkies, during the drill I managed to tweak my left knee again...not as bad this time. A big guy shot in on me, got a hold of my left leg and I went into the diamond stretch position to defend. I managed to avoid the takedown but in the process it just kind of reminded my knee that it isn't fully healed (and it may never fully heal?). So I remain in the middle and set up a really good double leg on Dan Bo who reacts by bring his hands out in front really quickly and essentially punched me in my left eye. I finished the takedown but was seeing double out of that eye so I sat out the rest of the drill.

No GI Class
Before class I woke up and went for a jog. I did a 3 minute walk to warmup and then did 60 seconds jog followed by 90 seconds walking. I did this for 20 minutes.

Class covered the Wilson Reis guard pass where you get a deep underhook while in guard, get your opponent on their hip and switch your hips to break their guard and pass. It's a risking guard pass but and effective one. The key is staying tight so they can't move to attack for a triangle or omoplata.

We also covered the brabo choke and escapes/defense for the brabo. I didn't stick around for open mat...I had things to attend to, plus my arms were still bugging me.

I am wondering if doing more pullups and curls might help with my arms. Maybe some creatine also. Not sure really what would help though, it's not really lactic acid buildup but rather rapid flexing that causes the pain...An odd ailment to deal with!!!

3/12/09 Adult Jiu Jitsu

In class we worked on the americana and the set up for it. We worked on counters for when your opponent defends as well. I got paired up with a brand new white belt to instruct. We went over everything slowly and in fact he picked it up pretty quickly. There was one move, nearside armbar, where you post up and put your shin in your partners ribs-swing your leg over and fall back for the armbar....not sure if it was my tutilage or what, but he got this move down pretty quick.

Open Mat
First time rolling since the tourney, I worked with Zach (blue belt). Zach wanted to start from the guard since he feels his guard needs some work. That works out well for me because after the tourney I feel I had to work on posture in the guard. He first got an overhook on my arm and after a while of struggling I was able to free it. I eventually postured up, got to combat base and used a knee slide pass to get to side control. I tried working there for a while, trying for brabo chokes, guillotines, kimura's...etc. Eventually he turtled and got to his knees. I was in front while he turtled with an over under grip, he performed a nice wrestlers sit out and set me flying....It actually hyper extended my arm a bit. It's fine today but it ached a bit last night.

We started again from guard, I got my combat base again, defended sweeps, got to half and performed my go to half guard pass (switch hip one). This time I did not let him turtle up and I did a real good job controlling him from here. I transitioned to knee on belly and attempted to set up the kimura which he defended. I went north south, then the other side, knee on belly, mount. I attempted a few attacks from all positions which he defended well against. After i got the mount I was able to isolate his arm to attack for an armbar from s-mount. I took my time to get it in tight, I saw what defense he was going to use (waiting for me to just throw my leg over so he can block with his hand and sit up). I tried to go for the Jacare armbar, couldn't get it....then I moved my leg tightly over his face and sat back. He defended and I ended up on bottom. He moved to north south and got a n/s choke...I was to tired to defend. my problem with the armbar was not attacking his defense properly. I fell back with my arm in the crook of his elbow instead of trying to isolate his hand and break his grip.

I saw a brown belt (Steve) do the same move i setup a few minutes later and I asked him to show me how he got the arm isolated. By pulling up on both arms, grabbing you ankle to make the s-mount super tight and then attacking the hands which end up being criss-crossed makes the attack much more likely to succeed.

After a bit of a break i rolled with Pete (orange belt). Starting from sitting guard I was able to sit up quick and pull him down to take his back. While I had his back he was able to roll which ended up launching me and I landed on my face...ahahah...Starting again, i did the same move got his back and sunk a clock choke. Again, he managed to get to half guard. I set up the "Bean choke" and let him pass to side control, getting the tap from the choke.

Last roll was a back and forth battle....sweeps, turtling, mounts, escapes....back and forth, back and forth!!! It was quite tiring and eventually I called it quits. I tell you one thing, his GI makes it very difficult to choke him with....I think it is a pirahna gi...it had a nice thick collar.

3/11/09 - Recovery workout

I've decided to begin running more and probably try out higher reps for a while....taking a break from heavy lifting is a good idea although I won't stay away for too long. It will also help me cut some more weight, I am looking to drop another 20lbs or so. I don't really have a time table set up for anything, just going by feel and/or boredom.

My workout last night looked like this:
a1) 2 handed KB swings: 35lb KB x 15, x15
1 handed KB swings: 35lb KBx6 each arm alternating and repeating without rest x2.
1 handed KB swings: 53lb KBx6 each arm alternating and repeating without rest x2.

a2) Back extensions 3x10

Running:
60sec jog
90sec walk
Repeat for total of 20 minutes (8 times)

Mini band front raises x10
Mini band lateral raise x10 each arm
Light band chest presses x10
Light band tricep pushdowns x15
Repeat for total of 3x

3/9/09 and 3/10/09 Fundamentals and Adult Jiu Jitsu

Wow, after the tournament I was so incredibly sore....I've got this weird kink/pain in my right trap. Like if I shrug or cross my arm over my chess it hurts like a mofo. It's weird because I've rolled way harder in class and have never been as sore as I was after the tourney. It must be due to the lack of food and all the adrenaline going through your body.

So, even though I was sore I thought the best thing I could do was to get some movement going on Monday. By going to class I figure it would help grease the joints with a little active recovery. Of course I paired up with Sasquatch for class so class was as light as I hoped it would be. :) We practiced side control escapes which is always important to know. I didn't do open mat.

On Tuesday, same thing, still sore but not as bad. Class focused on the overhook from guard. It was cool because I was looking into this a couple weeks ago and there were some cool techniques that I didn't pick up on. The basic cross collar choke was shown, then a sweep by getting a butterfly hook in on the side your overhook is on. Transition to the triangle by pushing opponents arm through and then finally an armbar by taking your over hook hand and catching his free arm's sleeve. We then finished up the class by taking turns with takedowns; I didn't participate in this drill.

During the takedowns portion I saw vanitzia trying some stuff but she was a little off (drop seo nage, double leg). So during the open mat I showed her some finer details for those as well as a single leg and the armdrag. It looks like she picked up on them pretty well. After that I just sat around and finally went home.

Depending on how I feel Thursday I might roll a little. I want to give my body enough time to heal fully. Friday is the takedowns class, I hope I am fully recovered for that class.

3/7/09 Grapplers Quest

A group of us (Eric, Adam, and Vanitzia) traveled down to wildwood new jersey to compete in grapplers quest. We initially went down to new york city wednesday night and went around the city on thursday. Then traveled down to atlantic city thursday night.

Grapplers quest ended up being quite successful for me. I ended up taking 1st in the Super Heavy weight division (novice) and 3rd in the white belt JJ. I was happy with my overall performance although there were errors in my game. Sloppy armbar attempts and takedowns, poor transitions...etc. Things to improve upon as always.

Here is the basic breakdown of the matches and the vid's.

NOGI
1st match - Tied up, my opponent grabbed my head with his right arm, i popped his elbow up and grabbed a single on his right leg and twisted him down. Passed his guard and was looking for the usual guillotine, thought I might have a compression choke at one point. Went to mount and pushed his right arm over for a head and arm triangle choke, hopped to the side and got the tap in about 1 minute 10 seconds. Ref commented "Very tight control". :)



2nd match - This was against Brian Stevenson of Team balance in phili....Under the Miliargese brohers...our associations "head quarters". Ricardo Migliarese was his coach which is cool because he was the one that gave my instructor his black belt....cool to compete against "brothers in arms". Match started with a lot of hand fighting, I had a failed arm drag attempt...then after some tying up I noticed he would go for my head alot...so I waited for him to reach a bit and shot my hand in his face then shot for a double leg. The set up was nice, execution was bad!!! I ended up tipping over, had my head on the wrong side. We ended up on our feet though so no points earned or lost. Waiting for him to grab my head again I was hoping to hit an arm spin takedown. Once again, setup was nice, execution was bad....I didn't get enough penetration or rotation and he ended up collapsing on me. I managed to scramble and get a hold of his right leg, sicked it in and got points for the takedown. Repositioned in the middle I passed to side control. He eventually turtled up and I did a horrible job at taking his back and allowed him to stand up. The rest of the match was me playing bull fighter as he attempt bull rushing type tackles unsuccessfully.



Match 3 - I obtained double wrist control and hit a sweet arm drag ending up in half guard. I used my hip sit technique to pass to side control. I then begain trying to set up a north south choke but couldn't get it in. I then passed to mount for the points (at the exact moment the ref warned me for stalling but I was setting up the pass). I snagged his arm and went for an armbar, but execution was horrible, I didn't get my leg over enough. It could of been that he just had really large arms that made it difficult, either way, it was a piss poor attempt. after missing the armbar I was in bottom guard. I can tell he was extremely tired because he wasn't even trying to pass. So I just planned on hanging out the next minute or so till the match ended. I felt his base was way off and managed to sweep him without doing anything really. Match ended with me up on points.



Match 4 - Gold Medal round!!! This was against "Angel". I attempted a weak takedown but the guy drove back into me...I had an overhook with my right arm and grabbed his right arm with my left and hit an uchi mata. I was in his guard and had a difficult time posturing up and passing his guard. After an escap attempt he did manage to get a omoplata half on but i flipped him over on his side and ended up in side. I then went to mount and sunk a kimura in which he fought off but ended up in a straight armbar. His arm was severely hyper extended and the ref stopped the fight. Unfortuantely it looks like some damage was done to my opponents arm. however, that means I just took FIRST PLACE!!!!!!!



I was excited, and my arms were ridiculously pumped. My forearms and arms ached so bad I was thinking of not competing in the gi. My teammates talked me into it though...thankfully.


GI
Unfortunately nobody captured any of my GI matches on video. It seemed like all of my teammates had matches goin on at the same time so it was difficult to get someone to video. So, I am not going to go into great detail of the matches, just cover the basic stuff.

1st match
This one I believe I was able to shoot in for a takedown but ended up getting sprawled on. Driving through I was able to finish and get top control. Passing the guard and getting to mount the match ended with me up on points.

2nd match
at this time I was exhausted...I had actually thought about calling it quits before this match. I decided to finish it though. I got paired up with Brian Stevenson again and this time while trying to take him dwon I slipped. We ended up in halfguard and he caught my right arm in an americana....Instead of defending it I thought I could get a sweep, instead i was forced to tap.

3rd match
After my first loss of the day I began to get pumped again. This was for third place now and i wasn't going to lose this one. After some grip fighting I managed to get a over shoulder grip with my left hand, controlled his left arm with my right and step across for a double leg trip/hip throw. I landed in side control and moved to north south to set up a Kimura. I sunk it in and got the tap. 3RD PLACE!!!!

3/3/09 - Adult Jiu Jitsu

Well, I was planning on not going to class to give my body time to heal. The I decided I would go but not partake in any open mat. Well, both plans flew out the window when I got there....In retrospect, I can't decide if it was good or not to have gone...you'll find out why.

In class today we were shown how to take the guys back from side control. We would get them in the gift wrap position (near arm across their face and held in place with your hand behind their head). From their you get up into s-mount and roll them on their side. As you sit back you pull them on top of you. We then could finish however we wanted.

Open Mat
Well, I guess we could call this a competition team open mat today. All the guys going to grapplers quest went into the MMA room along with other guys who wanted to help "prepare" us. What we did was one of the competitors would go in the center of the mat for 5 minutes, an opponent would square up with them and they would duke it out for 2 1/2 minutes after which a fresh guy would come in while the competitor stayed in and they would finish the round.

I don't remember all the series we did, I do know that this was exhausting and painful. From what I remember though I first paired up with a heavier white belt (name escapes me) who took me down. He pass to half guard and squeezed tight to me giving me an easy rolling sweep. I finished him with a kimura. I think I ended up taking him down with a double leg, getting to mount and getting a straight armbar from side control. Next up was Chris (green belt) I believe I took him down with a single and passed to half guard. From here we battled but he did a great job of not giving up the position. The round ended and my lungs hurt i was so winded.

The rest is all kind of hazy. The next round I think I rolled with Lonnie. and then Rich (5' 10lbs, 300lbs of muscle). I think I got taken down by both guys and was dominated on the ground.

The next round was against Jordan (6'4", 265) and he dominated me by staying real tight on the ground using his weight to pin me to the mat...This sucked. Rich then was in my guard, I attempted an armbar but he is soooo thick that i couldn't get my leg near his head.

Next was Rich then Jordan who both dominated again. I was just pinned to the floor with people yelling to me to not lay flat. I couldn't do anything but!!!

Next was Zach (blue belt, 185lbs?). He took me down at first. After he got the takedown I managed to get to turtle and stand up in which he tried to suplay me...on the ground I scrambled some more, I believe I swept him and was in side control. I took the mount and he tried to push me off with his arms and hip escape. I sat back for an armbar. He defended and came up to his knees, and escaped. He ended in side control and tapped me with an americana. I was starting to get a little frustrated here with myself...no wind, no energy, no skill apparently!!!! Starting on the feet again Zach shot in and I sprawled....this time making sure I sprawled hard and drove my weight down. He turtled and then rolled. I had side control but the round ended.

The next 2 1/2 minutes was against Jordan again. I was totally spent and had basically given up....I tried shooting but half assed it and ended up in side control unable to move. Jordan went north south and finished me with a jacare choke....one that I showed him!!!! grrrr!!! We went again, him pulling guard and landing an armbar on me.

So, there was like 10 seconds left and I was just so pissed at my performance for the night. After we slapped hands again I instantly shot in for the double hard....he sprawled but I got under him....I could here him and others telling me to drive through it and not give up.....I went all out and got the takedown and then immediately popped up from his closed guard to pass....time ran out.

Some people would call that heart, I just call it anger! I might just have to get angry and go in to my matches prepared to go balls out. I obviously have to remain calm, but I have to do so with an intensity too!

I felt real shitty about the whole practice. I feel as though I am not prepared...especially for the division I am doing (210lbs and over). If I get paired up with a super heavy weight like the guys at practice I am done. Yeah, yeah, I know practice is practice and the competition will be no where near as hard as the drills....but I would still like to excel any time I am on the mat!!!

I have to refocus, I have to rebuild my confidence!!!

Do not rest
Do not give opponent time to rest
Do not quit
Do not lose
My moves are fluid
As I gain in confidence, my opponent loses his
Always be moving
Always attack
Always give 100%
If I can do the above I will always WIN!!!!

2-28-09 Nogi Jiu Jitsu

In class we drilled triangle from the guard. We would set up the triangle using either the push through attack or the knee smash. To end the class our instructor had us do some live passing the guard drills. 9 People were laid out on the mats and who ever was open, the next up in line would go to that person. It started with all the blue belts and above in the center. My performance in the drill was okay, I was able to pass the guard pretty easily but when it was me defending guard passes I didn't do so well. Obviously a major hole in my game right now.

Open Mat
I was originally planning on sitting out open mat....and I managed to do so for the first 20 minutes or so. Then a guy Chris sat next to me, asked if I wanted to roll and I couldn't resist. Chris recently got promoted to a green belt (probably should be a blue) so I thought it would be a good test on where I am. Well, Chris really gave me a hard time. One thing I noticed is that our games are fairly similar. We both like compression chokes/guillotine chokes from halfguard, we both like the same sweeps, we both like to pass the guard similarly and I guess us being around the same size and build that would make sense.

This ended up being a pretty tough battle with us both getting position on each other and the other either scrambling or sweeping to reverse position. We both had each other in submissions (I had an armbar and 2 guillotine attempts) that threatened the other person but were unable to finish. We were both very evenly matched, with I say Chris maybe being slightly better than I am. Toward the end of our roll I began running out of steam...Chris ended up getting mount on me and I let him sink in an americana.

Tournament Training
Shortly after rolling a couple guys heading to Grapplers Quest next week asked if we wanted to drill takedowns and rolling. We started with sharkies and I started out in the middle...I had a pretty good run hitting a few takedowns in a row including one nice arm spin on Spooches. Of notable takedowns I was also able to hit a nice high crotch off biceps control and an armdrag. We ended up doing this for quite a while. At the end I was totally drained with my arms in a lot of pain (biceps from impact). I really need to take a few days off and heal. My body is sore and my stamina is shot. Rest will do me good.

2-27-09 Takedowns

The takedowns class continues to be one of my favorite classes currently. The only problem with it right now is the wear and tear it is putting on my body. When getting taken down I instinctively brace myself and this has been causing a weird pain in my arms. My biceps are very sore near the elbow from tightening up real quick. It ends up being pretty painful. So, in preparation for the tourney I've decided to rest from Sunday till the tourney on Saturday.

In class we practiced the moves we learned in prior weeks; single legs and double legs. I am not very comfortable with shooting for a single leg just yet. Doubles I am comfortable with though. The move we learned today was from and underhook to a high crotch and finishing with either a single or double leg. I feel I picked this move up pretty nicely.

We then performed some sharkies, winner staying in. I first went up against Dave B who has been taking privates with Marc (instructor) recently. He is pretty short too so he is able to stay real low on me....He shot in for a single leg and took me down pretty easily. Next time I was in I went against Jamie who was a very good high school wrestler...great technique. He initiated a clinch with his right hand behind my head. I took my left arm and locked his arm in place and spun for an arm spin, catching Jamie and taking him over and down. He was extremely impressed stating the he wasn't expecting that at all.

We finished up with some pushups and situps and called it a day.

2/26/09 Adult Jiu Jitsu

Instructors were sick so they had one of the purple belts teach class. After some positional drills we worked on brabo gi choke and also a side control to mount to mounted triangle combo.

Open Mat
In preparation for the tourney next week, Adam and I decided to work takedowns. We tried working our gameplans...his was to armdrag, mine was either double leg or underhook to ankle pick or single. He had difficulty committing to the armdrags allowing me to basically just pull my arm out and turn away from him...leaving me open for a single if he committed to it. I couldn't get the underhook on him so that took away some of my gameplan.

The double leg seemed to work well for both of us. Even tough I have about 70lbs on him he was able to take me down numerous times. Same with me, even though he is quicker I was able to shoot in on him and get a leg which I could turn into a single or just follow through. At one point though I managed to even hit an armspin takedown on him....very niiiccceeee!!!

I was going to call it quits but my competitive spirit got the best of me and I asked a guy named Ricky to roll with me....We are around the same size but he is a white belt. Starting rolling from my guard I soon realized this kick was quick and strong and likes some of the same moves I like (guillotine from halfguard). Threatening sweeps caused him to stop attacking my neck....which allowed me to actually set up a deep halfguard sweep. From there I passed to side in which he scrambled....very well i might add....after a bit of ground acrobatics i somehow managed to get his back. I flattened him out and with my right hand grabbed under his chin and slid my left forearm into his neck and secure the RNC. This had to have been one of my favorite submissions on how I sunk it in....it was a sick choke!!!

rolling again he got to my half guard where I swept him with a half butterfly guard sweep. from halfguard I tried to get my guillotine but Ricky is a good scrambler...As he turtled up I got to the front and then jumped to the marcelo garcia choke (shin across belly) but I had the arm in guillotine. I never attempted one of these because I didn't think you could really get it with one arm in....I know you can, just didn't think I could (weird). So while choking him i let go of my wrist and tried getting the no arm on but couldn't get my arm in. So I switched back to the arm in one but didn't have a good grip on my wrist...But i felt as though my right arm was across i carotid and/or throat so I yanked as hard as i could and got the tap.

Last roll, again from my guard, i sat up to butterfly, got double underhooks, then got an overhook on my right side and butterfly swept. I set up for a north south choke but Ricky is a strong MOFO and just power rolled out of it. with him now on top I focused on regaining my guard. At this point I was exhausted and called it quits.

I am a little beat up right now...my body was achey so over the next couple days I am going to try to take it easy. My stamina is not the greatest right now so I am not sure if i'll be able to compete in all 3 divisions I registered for. We shall see. anyway, focus for the next week is takedowns...light drilling with maybe some takedown sparring and that is it.

2/24/09 - DE Bench - Westside

We had a new guy sto over to my basement gym tonight to work out with us. A big guy....strong mofo too.

a1. DE Bench
155+doubled mini band 8x2

b2. 4 board press
225x10
275x5
315x3
370xmiss I was trying to keep up with the new guy and I essentially allowed myself to get tolked into a weight I knew I wasn't likely to get that night....oh well!!!

c1. X Chain pushups (don't remember exact number of reps)
100lbs chain x max reps
80lbs chain x max reps
60lbs chain x max reps
40lbs chain x max reps
20lbs chain x max reps
x max reps
Repeat one more time

d1. Mini band pull aparts x20
d2. Mini band lateral raises x10 each side

2/24/09 - Adult Jiu Jitsu

In class we were taught a shell guard (like spider guard but with knees on biceps) sweeep. It seemed like a loose sweep though, lots of space which potentially means lots of room for error. After the tournament next weekend I am thinking of adding to my gameplan. The one I have now is solid and I do well in open rolls, but I obviously having to keep expanding and growing. I believe a few more sweeps and a focus on guard passing will be the next plan of attack.

Open Mat
i rolled with another guy named Phil...He is an orange belt and this was the first time rolling with him. One of the funny things is that Phil likes to start off his back like I do so it was interesting at times when we'd start we'd both fall back to pull guard.

My focus was to implement my gameplan. We rolled hard and numerous times, i was trying to keep an intense pace with little rest so as to be prepared next week. Phil didn't have much of an answer for my game and I was able to control the positions and pace pretty much the whole time.

Gameplan
When I am in his guard i will pass by placing on hand on his hip and the other on his sternum...I will either stand up or try to open his guard from the knees. From halfguard I would either try to pass by switching my hipsso that I am sitting on my butt and pinching my knees together around his trapped leg while controlling his far leg with my hand, essentially waiting for him to open up to free my leg. If I don't pass I will attempt a guillotine from top halfguard or a brabo depending on how he is reacting on the bottom. If I can't get the guillotine I will usually end up passing to side....where if he rolls to his knees I will jump to a more traditional guillotine from the back except with my knee across his stomach and the other across his back.

From side control I will attack the far arm for either a telephone armbar, kimura/straight armbar or attack his neck for north south choke. With the gi on I may also attempt the Jacare choke. I may take mount and maybe s-mount for points but if it gets hairy I will switch back to side control.

From the bottom I am either attempting triangles, overhook to straight armbar, over under grip and taking the back. From bottom halfguard I am looking for two sweeps, butterfly halfguard sweep or the deep halfguard sweep. If my guard appears to be getting passed I am turtling up so as not to give them points. I have to focus on standing up at this point and not letting them get comfortable in the position.

This has worked tremendously well for me so far and I think the competition will be easy if I don't deviate too much. At least if I do manage to lose I knew that I did it playing my game...not zoned out and going in there blind. In the instance I lose it was because the other guy's gameplan or technique was better.

2/24/09 - ME Squat

I am beginning to taper down the intensity of my workouts in preparation for the grappling tournament next weekend.

ME Squat - CAbered Squat bar parallel box squats
barx10, barx10
135x8, 135x8
185x5, 185x5
225x5, 225x5
275x3, 275x3

Snatch grip rack pulls 2-3" below knee
225x10
225x10
275x10
315x10

I next went over to planet fitness with the intention of doing 20 minutes on the elliptical. I only ended up doing 15 minutes. Steady state cardio is not very entertaining....I really need to bring headphones if I plan on doing cardio!!!!

2/20/09-2/22/09 Jiu Jitsu

Well, this weekend was pretty busy for me in aspects of Jiu Jitsu. On Friday I went to a Boxing class at our school followed by a Takedowns class. I really like the takedowns class as I feel this is a weakness in my game. But I was able to pick things up quickly. Things we worked on were
1) Double leg - I learned I had to really keep my head up...almost over exagerrate it.
2) Single leg - Was told for my body type that I should almost bait the guy to bring is leg to the outside so I could just juggernaut into him with a double leg.
3) Underhook - Get deep in his arm, grabbing his shoulder. Get to his side and put your other hand on his ear to keep him away.
A) Shuck - you shrug and shoot your arm to the sky, kind of like a duck under but without ducking. You can at the same time grab your opponents leg as he is off balance.
B) Ankle Pick - Get to the side and kick your leg back between his like and uchimata....while his leg is in the air bring yours back down behind his and grab his ankle.
4) Overhook - Arm spin can be setup the same way the ankle pick was, from an uchi mata spin hard and get your butt though to get the arm spin.

Saturday I did the nogi class and open mat. During open mat I rolled with Ned who just got promoted to orange belt. He is not use to rolling nogi and kept looking for grips...It was difficult for him to adjust. I used my gameplan for the tournament on him very effectively hitting triangles, sweeps, armdrags, guillotines...etc. He did catch me with a triangle during the very last roll.

Sunday I took a shared private with Marc. I learned a lot of small details from him that is going to improve my game. He suggested I work on certain things more for the tournament due to the time limits...like taking the back from the guard instead of triangles....Triangles have the possibility of losing position. We worked guard passes, escapes, turtle, takedowns, butterfly, knee bar....we covered a lot and was extremely valuable. All the things were practical as well.

2/19/09 - Adult Jiu Jitsu

Class instruction started on performing a shin sweep while your opponent is standing wih one of his legs between yours...like a standing halfguard. Grabbing both cuffs of his pants you brought your outside foot inside to his knee/thigh and used your inside shin to knock him off balance. We then focused on some headlock on the ground escapes.

Open Mat
After a few promotions up to orange and green belts I came out to roll. Most everyone was locked up already but Stephanie asked me to roll with her. Stephanie is a thin yellow belt...I rolled with her twice a few months ago and taught her some half guard stuff I was working at the time. I took it super easy with her and gave her positions to see if she took advantage of it. If she didn't I explained what options she had, then after we would roll I would giver her the same opening sometime later to see if she recognized it. In many cases she did!!! In fact she set up a brabo choke pretty nicely. We rolled for about a half hour.

I was talking to Matt who just got promoted to an orange belt and Brody (blue belt who just got his second stripe during the promotions) asked if anyone wanted to roll. I was a little intimidated...I haven't had much luck with a lot of the upper belts in the past and
Brody is know to be pretty intense. Starting out from my open guard as Brody attempted to pass I turtled. he got his hooks in and we rolled to a sitting back position. I defended his attacks and managed to get to his guard. I passed to half guard and went for my usual guillotine attack in which he defended by flattening out and coming to his knees...I immediately fell back to a guillotine bringing my shin across his stomach and my other leg over his back and getting the tap.

Okay, lucky I thought! I am in trouble now!

So we start again, this time he passed my guard. I was able to regain half guard after fighting to get to my side and finally getting my leg in to recover. I got my butterfly hook in and got a sweep from butterfly halfguard. I was in his halfguard sort of faking a pass, actually hoping he'd bring his arm under for a kimura. He did just that and I got the kimura sunk in and was in side control now. I applied the kimura, getting it behind his back and he ended up sweeping me. Not giving up on the kimura I kept applying it from bottom side control....Getting the tap.

Wow!!! What is going on here???

Rolling again I am in bottom half guard. I get to 93 guard and dove in for the deep half guard and got a sweep. At this point I started feeling bad...I shouldn't be dominating a 2 stripe blue belt this way. So I actually ended up putting myself in a bad position by performing a switch hip guard pass which leaves you open for a triangle if not performed properly. I kind of did it half assed and got caught with the triangle.

Notes:
While I feel good about my performances recently I know that people are always improving. While I might be able to catch someone today I know fully well that tomorrow they can easily throw me around like a rag doll.

But I am feeling good...I feel as though i have a good game plan laid out for grapplers quest. I have my most comfortable and reliable moves that have been working in training for me and I am confident and excited to compete.

12/18/09 - ME Bench - westfit

After just benching heavy on friday both me and my training partner were not feeling that great once we got under the bar. Everything felt heavy and my form was way off...with my left arm drifting all over the place and not locking the bar out evenly. We still worked up to heavy sets but focused more on the lockouts.

ME Bench 3 board/5 board
Warm up - Barx25, 135x10,
3 board
185x5
225x5
275x3
I then switched to 5 board
295x3
315x3
335x1....I was expecting to get this for 3 reps since my previous 1 rm is 360...apparently my lockout has become significantly weaker in the past few months. An area I must certainly work on.

So after being somewhat unmotivated and "off" tonight, I decided I would just head over to Planet FitnASS and do some cardio.

20 minutes on elliptical at steady moderate pace.

I then decided to finish up with some bicep curls and tricep extensions.

Hammer curls - 35x10, 40x10, 45x10, 50x10
Supersetted with
Lying tricep extensions - 20x12, 25x12, 30x10, 35x8

After a crappy beginning it ended up being a decent workout...I was glad to have at least gotten something out of it even though I was not on my game.

Diet
I switched up my diet a little...replacing my morning fruit with a protein shake, after workout meals are now 4 hard boiled egg whites (2 regular, 2 omega 3's) with hummus, and on jiu jitsu days I eat home made granola before class and then have a shake from gourmet nutrition.

Here is the shake I've been making recently that tastes awesome.
1 scoop vanilla protein powder
1 cup of either cottage cheese or fat free plain yogurt
approx 1 cup of mixed frozen fruit (strawberries, peaches, pineapple...etc)
16 oz. water
1 tbsp honey (I add this occassionaly, usually if I use yogurt)

All in a blender and purified to perfection.

Changing this up slightly has generated a nice amount of additional weight/fat loss...I've been hovering around 228 for a while and over the past week or so I am hovering around221-223. I am expecting that after jiu jitsu tonight I will be under 220...Probably 219 tomorrow morning.

If this loss continues it appears as though i might have a good shot of hitting 210 for Grapplers Quest on March 7th in Wildwood NJ. The biggest problem though with traveling while cutting is the amount of water I need to take in to cut weight (2 gallons). Driving 6 hours and pulling over every half hour to pee is not going to be fun.

12/17/09 - Adult Jiu Jitsu

This was my first jiu jitsu class in about 2 weeks due to getting a tattoo on my right arm. It was good to be back rolling around again.

Class today focused on butterfly guard passes. First pass was just flattening out to the side, Second was a knee smash pass but going over the legs and not around the back as would be expected. The last one was a cartwheel pass when your opponent tries to sweep you with double under hooks.

Open mat
I was unsure if I wanted to roll tonight. My left knee (LCL) felt a little funny at times while during the class. But Joe managed to get me to roll by saying we would go light....haha, yeah right. He wanted to start out in bottom side control and I obliged. I attempted a far side armbar but he defended it well before I got around to the other side...I ended up in top halfguard and went for the guillotine...he tapped mainly to my ribs crushing his nose.

Starting from the bottom I got into butterfly guard in which he backed up on his knees. This allowed me to get a cross collar grip, stand up and yank him down to take top side control. From here he turned to his side and sunk in a brabo choke.

Final roll with Joe started with me on my back...As he passed my guard I turtled up, got a single leg in which he tried to attempt a guillotine, I defended. Joe was spent at this time and I think a bit frustrated that my control was neutralizing him...so he let me sink in an arm triangle and finish it with no hassle.

Pat, who've I mentioned before had just gotten promoted to yellow belt the day before. I congratulated him and we decided to roll. Pat is difficult to sweep a lot of times...I usually have to string together a series of moves to get him off balance before getting the sweep. I can't remember how I got top position but I ended up in side where I sunk in another brabo choke.

Going again, as he was passing guard I turtled up in which he got a good grip on my collar. He had an opportunity to finish the choke but I defended...I think I was really exposed to the armbar though. I afterwards showed him how he "could" of submitted me. after some defense and scrambling I got to to position, passed to half guard and I believe finished with a guillotine.

Last roll I finished Pat with an armbar from guard. This was actually the first time I ever finished someone with an armbar from guard. Most people know it's coming so the defend pretty well...But I was able to snap this one on pretty quick and gave me a small inner feeling of satisfaction.

Notes:
Some cool things tonight...I controlled all the matches I was in, I hit the cartwheel butterfly pass that was show to us in class during open mat against Joe, I hit my first armbar from guard and I did this all without sustaining any injuries!!! Me knees held up and I did not feel any ill after effects.