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.
Friday, February 27, 2009
Thursday, February 26, 2009
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
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.
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.
Tuesday, February 24, 2009
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!!!!
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!!!!
Monday, February 23, 2009
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.
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.
Friday, February 20, 2009
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.
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.
Thursday, February 19, 2009
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.
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.
Wednesday, February 18, 2009
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.
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.
Tuesday, February 17, 2009
12/16/09 - DE Squat - Westfit
I lieu of my knees still bothering me (Right Knee - Patella Tendon; Left Knee - LCL) I decided to do some Speed Box squats...My training partner wanted to use a lighter weight than I did so I just opted to use chains as these are easy to load and unload.
Speed box squats
135x10, 135x10, 185x8, 185x8
Speed box squats plus 40lbs chains per side (80lbs total)
185x12x2 (265 at the top)
3 rounds super setted
GHRx15
Strong Band Good Morningsx15
BW Reverse Hypersx15
Speed box squats
135x10, 135x10, 185x8, 185x8
Speed box squats plus 40lbs chains per side (80lbs total)
185x12x2 (265 at the top)
3 rounds super setted
GHRx15
Strong Band Good Morningsx15
BW Reverse Hypersx15
Monday, February 16, 2009
2/13/09 - ME Bench - Westfit
This is the first time doing a full range bench in a little while...The last time we did it I was about 30 lbs heavier and hit 315 for a single. I was a little curious as to how this was going to turn out.
ME Bench
95x20
95x15
135x10
185x5
225x3
275x3
295x1
305x1 - This last one was a struggle...My back had cramped up, which is becoming a common occurance now when I bench. So it appears as though I've lost some strength. A 30lb weight lose I suppose can do that to you. I guess it could also be that I am not performing as many accessory exercises on my westfit program.
I also appear to have two sticking points on my bench. Around the 2-3 board height and at 5 board height also. I am able to get the bar off my chest pretty quickly but stall out around 2 board height...I have to struggle though it, get the bar moving again and have to struggle slightly to lock it out at the top. Those will be the focus over the next couple weeks.
3 rounds of supersets
Light band assisted pullups x12
pushups x 15
back extensions x 15
Light band tricep pushdowns 2x15
ME Bench
95x20
95x15
135x10
185x5
225x3
275x3
295x1
305x1 - This last one was a struggle...My back had cramped up, which is becoming a common occurance now when I bench. So it appears as though I've lost some strength. A 30lb weight lose I suppose can do that to you. I guess it could also be that I am not performing as many accessory exercises on my westfit program.
I also appear to have two sticking points on my bench. Around the 2-3 board height and at 5 board height also. I am able to get the bar off my chest pretty quickly but stall out around 2 board height...I have to struggle though it, get the bar moving again and have to struggle slightly to lock it out at the top. Those will be the focus over the next couple weeks.
3 rounds of supersets
Light band assisted pullups x12
pushups x 15
back extensions x 15
Light band tricep pushdowns 2x15
Thursday, February 12, 2009
12/11/09 - Muay Thai
I took another Muay Thai class tonight. We continued on some of the things we did last time. Checking kicks, cutting the line, catching the kicks. We finished up with kicking and kneeing som pads.
One of the things I've noticed is that I feel awkward on my feet. While I can kick and punch well, I feel slow and a bit unnatural. I take this as meaning that I should probably take more of these classes so that I can become comfortable on my feet. I think I mentioned this in my previous post and it seems as though I keep coming to the same conclusion the more I take these classes. I am thinking I'll do 3 hours per night on Monday and Wednesday....Muay Thai class, Jiu Jitsu open mat, MMA class. I might skip the MMA but we'll see how intense it is nowadays. Then there is a Friday night "Takedowns" class that I'd like to take...Then Saturday is nogi JJ.
The problem I come across is the time to workout....I can do Tuesday and Thursday no problem...The only time I have left would be Saturday after Jiu Jitsu or Sunday. Typically Sunday's are my rest and cooking days...so it's a little bit of a dilema....I'll probably end up doing something after Saturday's Jiu jitsu class.
One of the things I've noticed is that I feel awkward on my feet. While I can kick and punch well, I feel slow and a bit unnatural. I take this as meaning that I should probably take more of these classes so that I can become comfortable on my feet. I think I mentioned this in my previous post and it seems as though I keep coming to the same conclusion the more I take these classes. I am thinking I'll do 3 hours per night on Monday and Wednesday....Muay Thai class, Jiu Jitsu open mat, MMA class. I might skip the MMA but we'll see how intense it is nowadays. Then there is a Friday night "Takedowns" class that I'd like to take...Then Saturday is nogi JJ.
The problem I come across is the time to workout....I can do Tuesday and Thursday no problem...The only time I have left would be Saturday after Jiu Jitsu or Sunday. Typically Sunday's are my rest and cooking days...so it's a little bit of a dilema....I'll probably end up doing something after Saturday's Jiu jitsu class.
Wednesday, February 11, 2009
12/10/09 - RE Squat - Westfit
Today was suppose to be an ME Squat day but because of a strained LCL in my left knee and my right knee being jacked up from 2 weeks ago I decided I would lighten the load a bit and just do some RE work.
RE Squat - SSB Good Mornings
Bar = 70lbs
Barx10
160x8
160x8
210x5
210x5
210x5
Performed 3 rounds of each supersetted. Rest was kept somewhat short...about 1 -2 minutes.
Run 400 meters
GHR Sit ups x15
RE Squat - SSB Good Mornings
Bar = 70lbs
Barx10
160x8
160x8
210x5
210x5
210x5
Performed 3 rounds of each supersetted. Rest was kept somewhat short...about 1 -2 minutes.
Run 400 meters
GHR Sit ups x15
12/9/09 - Muay Thai
Since I got a new tattoo on Friday I needed to do something that didn't require a lot of contact or rolling around on dirty mats risking possible infection. My dojo started offering Thai Boxing classes on Monday and Wednesday's so I figured I could give that a try.
The class was a pretty neat class....we focused mostly on the rear kicks. We practice the kicks on each other pulling up at the last second to lightly push off your opponents thigh. We then practiced blocking kicks...one was a low kick which you checked with your shin...then another which was a body kick that you blocked with your forearms and abs....We then practice catching the kicks and working cominations off that.
Finally we worked breaking the Thai clinch (Plum). i decided to sit this one out due to possible contact with my tattoo.
I liked the pace of the class. I've done MMA classes before but the pace was intense and it was difficult to keep up. This was a more relaxed and refreshing pace. I'll have to figure out how to arrange my schedule to make more of these classes. Right after the Muay thai class there is Jiu Jitsu open mat and then MMA. So I suppose i could focus on my standup game for a while doing the MT and MMA classes with a little JJ open mat. I'll have to consider this after the March 7th Grapplers quest.
The class was a pretty neat class....we focused mostly on the rear kicks. We practice the kicks on each other pulling up at the last second to lightly push off your opponents thigh. We then practiced blocking kicks...one was a low kick which you checked with your shin...then another which was a body kick that you blocked with your forearms and abs....We then practice catching the kicks and working cominations off that.
Finally we worked breaking the Thai clinch (Plum). i decided to sit this one out due to possible contact with my tattoo.
I liked the pace of the class. I've done MMA classes before but the pace was intense and it was difficult to keep up. This was a more relaxed and refreshing pace. I'll have to figure out how to arrange my schedule to make more of these classes. Right after the Muay thai class there is Jiu Jitsu open mat and then MMA. So I suppose i could focus on my standup game for a while doing the MT and MMA classes with a little JJ open mat. I'll have to consider this after the March 7th Grapplers quest.
Friday, February 6, 2009
2/5/09 - Adult Jiu Jitsu
Well, this is my last Jiu Jitsu class for about 2 weeks. I am going to get a tattoo on friday and I certainly don't want to be rolling around on dirty mats and risk infection. So I am planning on at least 10 days off....we'll see how it heals. I guess it comes at a good time too seeing as how I injured my left knee last night defending a knee bar. I managed to roll and came up on my hip/butt...basically to a diamond stretch position. Well whille trying to pull my leg out from his grasp i felt and heard my knee pop slightly. It didn't hurt and I didn't really think anything of it. But waking up this morning my knee was sore a hell and it started swelling up on the side of my knee. i am icing it down know, hopefully it isn't serious.
Class focused on the half guard, passing butterly guard to the half guard and then half guard to side control.
Open mat
I went up against a guy named Mike who is 6'4 and probably 215 lbs. I remember the first time I rolled with him a few months ago when I first started, he whooped my ass. He has been gone a few months so I figured I'd see if I could get the better of him. Unfortunately I could not!!!! Mike likes to knee wrestle so I immediately pull guard. Mike had a really good passing game though, so it was tough for me to escape. At one point I did manage to take his back and almost had a RNC on him but he defended and I ended up in bottom position again. The rest of the time I was basically tapping from armbars and kimuras. It was a tough battle, but not tough enough for him to wipe the floor with me. During one of the rolls with Mike is when I injured my knee. Also, the last roll I was defending an armbar and tried a rolling escape, but he rolled to the point I was going and I pretty much rolled into the armbar....unfortunately the way I rolled my face and free arm were in the mat and I couldn't tap quick enough. My arm hurt for about 5 minutes after we stopped...but luckily it feel fine today.
After a 10 minute break Pat asked me if I wanted to roll. So we started out in my guard....I swept him and submitted him...this was the pattern for most of our rolls. On our final two rolls I decided to put my self in bad positions and let Pat get something if he worked for it correctly. If he left an opening I would either take it or move to take it and see if he reacted. If he didn't react I would take it and move on to submit him. But on the very last roll, while sweeping him we ended up in a single leg underpass position where he sunk in a triangle. Good on his end....I was a little laxidasical with passing so he took advantage.
Class focused on the half guard, passing butterly guard to the half guard and then half guard to side control.
Open mat
I went up against a guy named Mike who is 6'4 and probably 215 lbs. I remember the first time I rolled with him a few months ago when I first started, he whooped my ass. He has been gone a few months so I figured I'd see if I could get the better of him. Unfortunately I could not!!!! Mike likes to knee wrestle so I immediately pull guard. Mike had a really good passing game though, so it was tough for me to escape. At one point I did manage to take his back and almost had a RNC on him but he defended and I ended up in bottom position again. The rest of the time I was basically tapping from armbars and kimuras. It was a tough battle, but not tough enough for him to wipe the floor with me. During one of the rolls with Mike is when I injured my knee. Also, the last roll I was defending an armbar and tried a rolling escape, but he rolled to the point I was going and I pretty much rolled into the armbar....unfortunately the way I rolled my face and free arm were in the mat and I couldn't tap quick enough. My arm hurt for about 5 minutes after we stopped...but luckily it feel fine today.
After a 10 minute break Pat asked me if I wanted to roll. So we started out in my guard....I swept him and submitted him...this was the pattern for most of our rolls. On our final two rolls I decided to put my self in bad positions and let Pat get something if he worked for it correctly. If he left an opening I would either take it or move to take it and see if he reacted. If he didn't react I would take it and move on to submit him. But on the very last roll, while sweeping him we ended up in a single leg underpass position where he sunk in a triangle. Good on his end....I was a little laxidasical with passing so he took advantage.
Thursday, February 5, 2009
2/4/09 - ME Bench - Westfit
ME Bench - Reverse Strong band bench press
225x10
275x5
315x3
365x1
385x1
405xMiss
a1. Power Cleans
155x9, 155x6, 155x3
a2. Dips
x15, x10, x5
b1. Light band tricep pushdowns
x20, x20, x20
b2. light band facepulls
x20, x20, x20
225x10
275x5
315x3
365x1
385x1
405xMiss
a1. Power Cleans
155x9, 155x6, 155x3
a2. Dips
x15, x10, x5
b1. Light band tricep pushdowns
x20, x20, x20
b2. light band facepulls
x20, x20, x20
Wednesday, February 4, 2009
2/3/09 - Adult Jiu Jitsu
Class covered passing the guard with the toreando pass. Then from the seated guard, defense against the toreando pass which included a shin guard sweep or coming to the knees for a doubleleg.
Open Mat
I began the night rolling with Sean, the same guy I rolled with on Saturday. This was a tough matchup!!!! We ended up stalemating but it was a ridiculous battle. I would sweep him, he'd sweep me, I'd escape half guard and take his back....he'd escape and scramble to my back. It was basically back and forth for a while. Eventually, after 10 minutes or so, we both pretty much collapsed and called it. One thing I know for sure is that I need to improve my back attacks!!!! I think i took his back twice and was unable to finish him. At one point I thought I might have had the RNC but he defended it well.
Next I rolled with Lonnie, yellow belt, big guy (6', 225lbs). Lonnie is one of those guys that likes to put his weight on you...always stacking you up and driving forearms on you neck. I knew this going in and my goal was to go for either a cross collar choke from guard or an armbar. People have begun to realize though that I like to go for chokes a lot...so they are always weary of where I am putting my hands in relation to their neck!! haha. So Lonnie did well defending against the cross collar which eventually allowed me to attack a triangle. I focused on breaking his posture, creating and angle and thne sinking it in. Unfortunately he was able to pop out at the very end...by actually turning into the choke. Anyways, he passed to side control and I was able to quickly regain guard. He once again began trying to stack me and I shot for an armbar which he defended by stepping over me and trying to go for some leg lock.....I scooted out and as he came in on me I got my grips for the baseball choke from bottom side control....he tapped,,,,finally!
After a little rest I rolled with Pat, whitebelt (6' 225). Pat has been getting better recently, but I was able to control the match pretty much. He did get a few nice sweeps on me while I was trying to pass to side control or go to mount or something, but I was able to tap him with the baseball bat choke from side control which I will now rename as the "BEAN" choke. Once again though, I had Pat's back and was not able to finish from there!!!!!!!
Tonight was a battle with the big guys!!! A battle royal!!! Some tough battles, an exhausting evening, but good fun too!
Open Mat
I began the night rolling with Sean, the same guy I rolled with on Saturday. This was a tough matchup!!!! We ended up stalemating but it was a ridiculous battle. I would sweep him, he'd sweep me, I'd escape half guard and take his back....he'd escape and scramble to my back. It was basically back and forth for a while. Eventually, after 10 minutes or so, we both pretty much collapsed and called it. One thing I know for sure is that I need to improve my back attacks!!!! I think i took his back twice and was unable to finish him. At one point I thought I might have had the RNC but he defended it well.
Next I rolled with Lonnie, yellow belt, big guy (6', 225lbs). Lonnie is one of those guys that likes to put his weight on you...always stacking you up and driving forearms on you neck. I knew this going in and my goal was to go for either a cross collar choke from guard or an armbar. People have begun to realize though that I like to go for chokes a lot...so they are always weary of where I am putting my hands in relation to their neck!! haha. So Lonnie did well defending against the cross collar which eventually allowed me to attack a triangle. I focused on breaking his posture, creating and angle and thne sinking it in. Unfortunately he was able to pop out at the very end...by actually turning into the choke. Anyways, he passed to side control and I was able to quickly regain guard. He once again began trying to stack me and I shot for an armbar which he defended by stepping over me and trying to go for some leg lock.....I scooted out and as he came in on me I got my grips for the baseball choke from bottom side control....he tapped,,,,finally!
After a little rest I rolled with Pat, whitebelt (6' 225). Pat has been getting better recently, but I was able to control the match pretty much. He did get a few nice sweeps on me while I was trying to pass to side control or go to mount or something, but I was able to tap him with the baseball bat choke from side control which I will now rename as the "BEAN" choke. Once again though, I had Pat's back and was not able to finish from there!!!!!!!
Tonight was a battle with the big guys!!! A battle royal!!! Some tough battles, an exhausting evening, but good fun too!
Tuesday, February 3, 2009
2/2/09 - ME DL - Westfit
With my knee still not 100% I decided to do some rack pulls from approx. 2" below the knee.
ME DL - Rack Pulls
Warmup- 135x25, 185x10, 225x5
275x5
315x3
365x3
405x1
440x1
470x1
500x1 ***5lb PR***
I was actually pretty nervous about attempting this one. After last week, hurting my knee with max squats, I have been a little tentative attempting new PR's. But in actuality i think i could have handled more....I decided to stop though, I did hit a PR and wanted to end it on a good note.
Supersetted the next exercises
5 rounds of
275lb deadlift x5
Burpees x 10
ME DL - Rack Pulls
Warmup- 135x25, 185x10, 225x5
275x5
315x3
365x3
405x1
440x1
470x1
500x1 ***5lb PR***
I was actually pretty nervous about attempting this one. After last week, hurting my knee with max squats, I have been a little tentative attempting new PR's. But in actuality i think i could have handled more....I decided to stop though, I did hit a PR and wanted to end it on a good note.
Supersetted the next exercises
5 rounds of
275lb deadlift x5
Burpees x 10
Monday, February 2, 2009
1/31/09 - Jiu Jitsu NoGI
Saturday's nogi class revolved around the mount and attacks from there. Americana, arm triangle, north south choke and transitions were shown and drilled. I was matched up with a brand new guy (2nd day) so most of the time I was stuck explaining basic things, like what side control is or how to position yourself to sink in the arm triangle. The worst part of the class was that the guy had cutoff sleeves on his shirt....so when we were doing the north south choke my chin was right in his armpit. I could smell armpit on my chin aftwards.....GROSS!!!!
Open Mat
I began rolling with Joe (6', 200lbs)....he had an injured knee so what we did was a flow drill. Where we basically go at little to no resistance and allow the other guy to perform a technique based on the position we land in. So for example, if I pass his guard into halfguard he can work a sweep or submission from that. Let's say he sweeps me and takes mount, I now have to escape to guard and attempt a submission which he defends and passes the guard.....etc. It's a good drill to engrain these techniques into your muscle memory. The positions aren't static, they are moving so while it isn't at full speed, it gives you a chance to do the stuff while moving through a somewhat real scenario.
I next moved on and worked with a guy named Sean (5'10" 190lbs). I've never rolled with Sean before. I believe he is a blue belt. I would have to say that I felt evenly matched with Sean. While I had difficulty escaping his side control or half guard, I was able to keep out of harms way for most of the time. The only time he'd pass my guard as well was when I went for failed submission attempts. The first submission he caught me with was a wrist lock. I hate wrist locks...I think they are cheap, but then again they are viable submissions and one I should start looking for!
On the next roll I got him in a nice butterfly sweep. He regained half guard and I tried the guillotine from there....I haven't been haven't as much luck with this one as I was before. I think I have to check my technique...I don't think I am getting my hips right to finish and apply the most pressure. After a scramble i took his back and got the RNC.
The next roll was similar...I swept him to a scrable and took his back. I went for an armbar but I screwed it all up...didn't set it up correctly. My best bet with those armbars are to do it the way Eddie Bravo does....the swim move! Either that or just attack the RNC! Landing on my back, he got to side, I escaped to guard. We had a good battle in guard for a while, I was controlling him well and he couldn't pass. Eventually a failed triangle allowed him to pass to side control where he finished me with an americana.
I next rolled with my instructor. My goal today was to pass his guard, so even though he normally starts in side control with me I wanted to start in open guard. I set up my pass and had a clear opening to take it, but for whatever reason i did not block his bottom leg with my leg...so he ended up catching me in a triangle. i think I was just excited to see taht I had the opportunity to pass that I just froze up.
Next roll with my instructor was a battle. Nearly passing again he got to his knees and swept me to half guard. He got to side control and I struggled for a while until I remembered my plan to try to get belly down if I couldn't regain guard. This worked very well ending up in a scramble where I was able to get back to guard. He ended up finishing me with an arm triangle but I defended lots of submission attempts (north south choke, kimura, arm triangle, guillotine...etc). We also rolled for a long time (8-10 minutes) without me getting tapped which is a small victory for me. Also escaping his side control and at times regaining half guard were big steps for me. I kept telling myself that an escape with this caliber of opponent will take more than one effort to get out, so stick with the escapes and don't just give up and become defensive.
I was very satisfied with the roll today. It shows that I am improving a lot and I am becoming more difficult for my opponents to deal with.
Open Mat
I began rolling with Joe (6', 200lbs)....he had an injured knee so what we did was a flow drill. Where we basically go at little to no resistance and allow the other guy to perform a technique based on the position we land in. So for example, if I pass his guard into halfguard he can work a sweep or submission from that. Let's say he sweeps me and takes mount, I now have to escape to guard and attempt a submission which he defends and passes the guard.....etc. It's a good drill to engrain these techniques into your muscle memory. The positions aren't static, they are moving so while it isn't at full speed, it gives you a chance to do the stuff while moving through a somewhat real scenario.
I next moved on and worked with a guy named Sean (5'10" 190lbs). I've never rolled with Sean before. I believe he is a blue belt. I would have to say that I felt evenly matched with Sean. While I had difficulty escaping his side control or half guard, I was able to keep out of harms way for most of the time. The only time he'd pass my guard as well was when I went for failed submission attempts. The first submission he caught me with was a wrist lock. I hate wrist locks...I think they are cheap, but then again they are viable submissions and one I should start looking for!
On the next roll I got him in a nice butterfly sweep. He regained half guard and I tried the guillotine from there....I haven't been haven't as much luck with this one as I was before. I think I have to check my technique...I don't think I am getting my hips right to finish and apply the most pressure. After a scramble i took his back and got the RNC.
The next roll was similar...I swept him to a scrable and took his back. I went for an armbar but I screwed it all up...didn't set it up correctly. My best bet with those armbars are to do it the way Eddie Bravo does....the swim move! Either that or just attack the RNC! Landing on my back, he got to side, I escaped to guard. We had a good battle in guard for a while, I was controlling him well and he couldn't pass. Eventually a failed triangle allowed him to pass to side control where he finished me with an americana.
I next rolled with my instructor. My goal today was to pass his guard, so even though he normally starts in side control with me I wanted to start in open guard. I set up my pass and had a clear opening to take it, but for whatever reason i did not block his bottom leg with my leg...so he ended up catching me in a triangle. i think I was just excited to see taht I had the opportunity to pass that I just froze up.
Next roll with my instructor was a battle. Nearly passing again he got to his knees and swept me to half guard. He got to side control and I struggled for a while until I remembered my plan to try to get belly down if I couldn't regain guard. This worked very well ending up in a scramble where I was able to get back to guard. He ended up finishing me with an arm triangle but I defended lots of submission attempts (north south choke, kimura, arm triangle, guillotine...etc). We also rolled for a long time (8-10 minutes) without me getting tapped which is a small victory for me. Also escaping his side control and at times regaining half guard were big steps for me. I kept telling myself that an escape with this caliber of opponent will take more than one effort to get out, so stick with the escapes and don't just give up and become defensive.
I was very satisfied with the roll today. It shows that I am improving a lot and I am becoming more difficult for my opponents to deal with.
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