ELITE - Powerlifting and Jiu Jitsu

1/10/11 - Conditioning - boot camp class

2011-01-10T08:57:00.000-05:00

Boot camp class
Lots of running/sprints/ and exercises that got the heart rate up and the lungs burning.

1/8/11 - Deadlift 5/3/1

2011-01-08T08:54:00.000-05:00

a1) Trap bar dead lift
315x5
365x5
405x7

b1) 45 degree back extensions
25lbsx3x12
b2)seated calf machine
85x3x12

c1) db shrugs
75x3x10

d1) seated db cleans
30x3x10

1/6/11 - Functional training

2011-01-06T11:35:00.000-05:00

Functional training class consisted of circuits of KB swings, ab crunches, side crunches, bw squats, burpees, pushups...etc. plus some runs around the track.

We did about 40 minutes of work.

1/4/11 - Upper body

2011-01-04T11:34:00.000-05:00

Bench press
185x5
225x5
245x10

tbar rows
115x3x10

neutral grip db shoulder press
55x3x10

Sauna 1/2 hour

1/3/10 - Functional training

2011-01-03T10:14:00.001-05:00

Ok, with the new year brings new goals...Those goals now include doing a jiu jitsu tournament in April. With a few months of straight powerlifting focus passed, a ton of new pr's and a shitload of extra weight I'm carrying, I need to seriously drop some weight (25-30lbs) and focus on conditioning.

It sucks i never seem to make it through Joe Defranco's "Built like a Badass", but with new goals must come changes that suit that goal.

My plan for the next few months will look like this.
Monday: Drills 1 + Battling ropes 1 + abs + neck machine
Tuesday: 5/3/1 bench + t-bar rows + Military press – Then conditioning 1, then Jiu Jitsu (focus on techniques specific for tournament)
Wednesday: Jiu Jitsu + Reverse Hypers
Thursday: Drills 2 + Battling ropes 2 + Shrugs + abs + neck machine
Friday: Jiu jitsu + wrestling takedowns + Reverse Hypers
Saturday: 5/3/1 deadlift + 1 Legged squats + calves + Conditioning 2
Sunday: Yoga (optional) then jiu jitsu and/or Judo (no live sparring in judo)

Now, things are subject to change, but for the most part the daily idea will remain the same (ie. conditioning, lifting, jiu jitsu).

So for Monday, the gym i started going to has a functional training class. I decided to give that a try.

They had 6 stations where you did 40 seconds of work of two exercises for 3 rounds each, then followed by 1/4 mile run.
Stations were
1) Wall squats ss with pushups (ladder)
2) step ups ss planks
3) kb upright row ss isometric squat hold
4) side planks
5) walking lunge ss swiss ball rear delt raises
6) v-ups ss with rowers abs

I then did 1 hour of yoga.

So, not necessarily following the plan to the tee, but it's close (conditioning drills).

12/29/10 - BLABA - Squats

2010-12-29T13:35:00.000-05:00

a1) Box squats
135x10
225x10
275x8
315x5
365x5
405x5

b1) 45 degree back raises
+10lb plate x 3x12
b2) Seated Med ball twist
25lb x 3x15 each side

c1) Run 1-mile

I then did 45min of yoga.

12/27 - BLABA Upper

2010-12-27T09:47:00.001-05:00

I worked out last week, but didn't post.
My deadlifts were 315x8, 365x6, 405x5
Pullups were like 13 or something.

12/27 -
a1) Over head press (i went light because my training partner was missing and I couldn't find a good spot at the gym to overhead press)
135x10
155x5
175x3
195x1

b1) DB press
45x25
55x15

c1) t-bar rows
90x4x15
c2) triceps push down
60x4x15

d1) Seated DB shrugs
70lbs each hand x 3x15
d2) db lateral raise
20x3x15

Barbell Circuit
deadlifts, bent rows, hang cleans, push press, back squat
75lbs x 2 sets of 10 reps each exercise.

12/20 - Upper Built like a badass

2010-12-20T07:13:00.000-05:00

a1) Bench
205x8
225x6
245x8

b1) DB bench
35x25
35x18

c1) seated overhand rows
110x3x15
c2) Triceps straight bar push downs
50x3x15

d1) Trap bar shrugs
135x2x15
d2) db lateral raises
10x2x15

12/13 - DEB - triumvirate

2010-12-13T11:54:00.001-05:00

a1) DE Bench +40lbs chain
135+40lbs chain x 8x3

b1) 4 board press
225x5
275x5
295x5
320x5 **5 lb PR**

c1) Facepulls
70lbs x 5x15

12/10 - MES/D

2010-12-10T19:10:00.000-05:00

a1) Deadlift
135x10
225x5
315x5
365x3
405x1
455x1
480x1
500x1
510x1 **PR 25lb**

b1) Blast strap fat man rows
3x10

c1) Pistol squats (blast straps)
3x8 each leg

12/9/10 - MEB

2010-12-09T07:18:00.001-05:00

ME Bench
a1) Reverse average band bench press
225x10
275x8
315x5
355x3
380x1
405x1 **10lb PR**

b1) speed bench
155x4x3

c1) Seated Military press
95x3x10
c2) Average band face pulls
3x15

d1) Strong band pulls to the sternum
3x10

12/7/10 - MES/D

2010-12-07T20:44:00.001-05:00

DE Deadlifts - Jumpstretch platform with quad mini's
135x8
185x5
225x6x1

ME SSB Box Squat
160x10
250x8
340x5
390x5

12/6/10 - DEB

2010-12-06T20:35:00.000-05:00

a1) DE Bench
135+minis x 8x3

b1) Floor press + 80lbs chains
135+80lbs (215) x 5
185+80lbs (265) x 3
230+80lbs (310) x 1
240+80lbs (320) x 1
275+80lbs (355) x 1 **PR by default** Assuming 40lb deload at bottom, this would still be a PR, 305 is best weight only floor press.

c1) Swiss bar scalp lockouts
95x5
135x5
155x3
170x1 these were bothering my right should so I quit here.

c2) Light band facepulls
3x15 (note: These are too easy, time to use average bands)

Updates

2010-12-06T12:35:00.000-05:00

I wanted to get some numbers for 3 rep maxes for a new program starting the beginning of the year.

Military press - 180 3RM
Incline bench - 255 3rm
pin press - 275 3rm

Squat - 450 - 3RM
Trap bar deads - 455 3RM

7/31/10 - 5/3/1 var

2010-08-02T13:04:00.000-04:00

5/3/1
a1. Power cleans
120x5
140x5
160x7

b2. Sumo deadlifts
195x2x1
195+40lbs chain x2x1
195+80lbs chain x2x1
195+120lbs chain x2x1

c1. band assist chins (light band)
3 x 10
s.s. w/
c2. band pull aparts (monster mini)
3 x 15

7/29/10 - 5/3/1 Var, Jiu Jitsu

2010-07-30T10:33:00.002-04:00

a1. Swiss bar floor press
185x5
215x5
245x7

b2. DE Bench + Chains
45% 135x8x3 + 40lbs chain per side

c1. Low incline chain flyes
40lbsx3x10
c2. Low incline chain tricep extensions
40lbsx3x10

d1. DB curl to press
30lbsx2x20

Then I went to Jiu jistu and stayed for open mat.

7/28/10 - Boxing

2010-07-29T07:18:00.003-04:00

Boxing/Conditioning

Warm up
1/2 mile jog - This felt extremely draining...probably due to the good mornings/squats/ghr's the day before. Back pump that was usually present during jogging didn't happen. Eventually I need to pick up the pace on these.

Sprints -
40 yard sprint, 12lb medicine ball situps x10, 60 yard sprint, 12lb medicine ball situps x10, 40 yard sprint
rest approx 2 minutes
40 yard sprint, 12lb medicine ball overhead press x10, 60 yard sprint, 12lb medicine ball overhead press x10 40 yard sprint
rest approx 2 minutes
40 yard sprint, 12lb medicine ball bicep curls x10, 60 yard sprint, 12lb medicine ball bicep curls x10, 40 yard sprint
rest approx 2 minutes
40 yard sprint, 60 yard sprint with medicine ball over head, 40 yard sprint
rest approx 1 1/2 minutes
40 yard sprint, 60 yard sprint with medicine ball over head, 40 yard sprint
rest approx 1 1/2 minutes
40 yard sprint backwards, 10 pushups on medicine ball over head, 100 yard sprint
rest approx 1 1/2 minutes

Indian Runs...was supposed to be 6 laps around football field...I only managed to do 1 and sat out the rest. After a few minutes I did one more lap then headed back to the gym.

Gym-
Coach showed us proper stance and proper mechanics of the jab. Did some light heavy bag work.

Lunges 3x10, jumping split squats (couldn't really make it through these)...then walks around the gym doing duck walks, froggers and crab walks (which I couldn't make it through).

7/27/10 - 5/3/1 Variation - Good mornings

2010-07-28T07:46:00.002-04:00

5/3/1
a1. SSB Good mornings
175x5 @65%
200x5 @75%
230x7 @85% (Not sure if last 2 reps had as good of form as they should have, last one was definitely ugly)

b1. Speed SSB box squats + chains (8 total sets x2)
195x2 + 80lbs chains x 2 sets
195x2 + 100lbs chains x 2 sets
195x2 + 1400lbs chains x 2 sets
195x2 + 200lbs chains x 2 sets

c1. GHR
3x10
c2. GHR situps (crossfit style {deep stretch in bottom, explode up while straightening legs to activate hips more)
3x10

I then went to Jiu Jitsu class and did some open mat with my brother.

7/26/2010 - Boxing

2010-07-27T12:10:00.000-04:00

Boxing -
Conditioning included laps around field (3/4 mile)
Sprints (varied from 10 yards back and forth up to 50 yards)
3x 200 yard sprints (active recovery during rest such as pushups, and sit ups)
Indian jog 4 times around football field (i only managed 1 1/2x)

Heavy bag work...6-7 rounds of 3 minutes.

Frogger squat jumps, walking lunges, split jump squats
Wheelbarrow walks/pushups

3/27/10 - ME Bench and JJ

2010-03-29T07:58:00.001-04:00

A1) Bench Press
170X5
200X5
230X9

B1) 3 board press
250x2
275x2
300x2

C1) Incline Chain flyes
40 lbs x 2x10
C2) Light band pull aparts
2x10

Jiu Jitsu afterwards

3/20/10 - Jiu Jitsu and ME Upper

2010-03-23T07:21:00.001-04:00

After no gi jiu jitsu I performed the following

A1) Bench Press
140x8
160x8
180x6
200x4
220x4

B1) Chain flyes
40lbs x 3x10
B2) Monster Mini Band pullaparts
3x10

C1) Upright cable rows
40lbs x 3x10

Pull aparts and upright rows were real easy, but I was spent...Had no energy at all. So just doing anything was good.

3/13/10 - Jiu Jitsu and RE Lower

2010-03-15T08:08:00.002-04:00

After Jiu Jitsu in the morning I did some lifting. This was a fluff day, very light weight as I was already spent form rolling.

Back extensions
3x10

reverse hypers
3x10

TKE's
Light band x3x10

Neck harness
30lbs x 3x15

Band curls
light band x 2x10

3/11/09 - 5/3/1 Military Press - JJ

2010-03-12T08:39:00.002-05:00

5/3/1 Seated Military press
65% 120lbsx5
75% 140x5
85% 155x7

Super set
b1) Chain flyes
40lbs x 3x10
b2) Lat pulldowns
110 x3x10

Conditioning circuit
35lb kb 1-arm swings x10 each arm
1 minute jump rope
35lb kb snatch x10 each arm
1 minute jump rope
35lb kb 2 arm swings x10
1 minute jump rope
35lb kb 1 arm clean and press x10 each arm
1 minute jump rope
35lb kb 1 arm swings x 10 each arm

3/9/10 - DE Deads - JJ

2010-03-10T08:34:00.000-05:00

Time to update the blog again. I’ve been working out sporatically, been sick all winter…so it hasn’t been consistent, but it hasn’t been non-existent either.
So my focus for the next couple months will be on Muay thai, boxing, and some wrestling. My workouts will be less heavy, be shorter, and include more circuits to improve conditioning.

I’m doing a Mulatto program, but the ME day will follow the 5/3/1 protocol.

Mon: 3/8/10 – Muay Thai
Tues: 3/9/10 – DE Deads
A1) DE deadlift – 10x1@50%
245x10x1
B1) GHR
3x10
B2) Landmine rotations
45x3x10

Circuit (Perform all exercises for 30 seconds, and repeat 2x for a total of 3 minutes)
Burpees
Jumping Jacks
Split squat jumps
I performed 2 rounds.

Then I did some very light, technique based heavy bag work. Like 5 minutes.

Then I went to Jiu jitsu class and open mat.

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

2009-12-17T14:18:00.000-05:00

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

2009-12-17T14:17:00.002-05:00

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

2009-12-17T14:17:00.001-05:00

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

2009-12-10T11:27:00.003-05:00

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

2009-12-08T11:13:00.001-05:00

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

2009-12-07T13:33:00.003-05:00

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

2009-12-03T07:33:00.002-05:00

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

2009-12-03T07:31:00.001-05:00

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

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

2009-11-26T09:55:00.002-05:00

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

2009-11-25T07:01:00.002-05:00

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

2009-11-12T10:45:00.003-05:00

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

2009-11-12T10:28:00.002-05:00

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

2009-11-09T14:42:00.004-05:00

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

2009-11-05T11:43:00.003-05:00

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

2009-11-02T08:29:00.003-05:00

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

2009-10-29T08:12:00.002-04:00

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

2009-10-26T19:20:00.003-04:00

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

2009-10-26T11:21:00.002-04:00

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

2009-10-19T09:55:00.002-04:00

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

2009-10-15T08:35:00.003-04:00

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

2009-10-12T19:19:00.002-04:00

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

2009-10-02T16:07:00.002-04:00

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

2009-09-29T19:25:00.002-04:00

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

2009-09-27T19:46:00.002-04:00

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

2009-09-27T11:06:00.002-04:00

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

2009-09-23T08:28:00.002-04:00

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

2009-09-20T12:32:00.002-04:00

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

2009-09-20T12:30:00.001-04:00

Box squats w/AVG bands
230x6x2

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

9/15/09 - ME Upper

2009-09-16T08:10:00.003-04:00

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

2009-09-14T08:59:00.002-04:00

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

2009-09-09T20:51:00.003-04:00

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

2009-09-09T09:49:00.002-04:00

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

2009-09-08T07:36:00.001-04:00

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

2009-09-03T08:45:00.002-04:00

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

2009-08-30T21:09:00.002-04:00

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

2009-08-21T11:47:00.003-04:00

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

2009-08-19T08:03:00.002-04:00

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

2009-08-17T09:04:00.002-04:00

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

2009-08-14T08:01:00.002-04:00

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

2009-08-12T12:25:00.004-04:00

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

2009-08-10T08:13:00.002-04:00

1 Legged Squat
BWx3x15

1 Legged Back Ext.
BWx3x15

Lying leg raises
3x15

Pull throughs
90x3x10

8/6/09 - DE Bench

2009-08-10T08:10:00.001-04:00

DE Bench
135+40lbs chain x 12x3

5 board press
225x5
275x5
315x3
335x1

8/4/09 - ME Lower

2009-08-05T14:09:00.002-04:00

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

2009-08-03T16:10:00.002-04:00

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

2009-08-03T15:58:00.002-04:00

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

2009-07-29T12:57:00.003-04:00

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

2009-07-10T08:55:00.002-04:00

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

2009-07-08T12:16:00.003-04:00

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

2009-07-06T11:51:00.003-04:00

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

2009-06-23T20:36:00.002-04:00

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

2009-06-09T15:34:00.002-04:00

Pressed for time, only did deadlifts

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

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

2009-06-05T15:34:00.003-04:00

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

2009-06-04T10:35:00.001-04:00

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

GHR w/ Mini Band
3x10

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

2009-06-02T15:24:00.003-04:00

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

2009-05-30T09:46:00.001-04:00

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

Called it there and went to jiu jitsu.

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

2009-05-27T09:07:00.002-04:00

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

2009-05-20T08:47:00.002-04:00

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

2009-05-18T10:22:00.002-04:00

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

2009-05-13T09:57:00.001-04:00

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

2009-05-08T09:09:00.001-04:00

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

2009-05-06T09:48:00.002-04:00

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

2009-05-06T09:41:00.002-04:00

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

2009-04-29T10:43:00.001-04:00

SSB Squats - Parallel Box
235x5
275x5
310x10

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

2009-04-22T10:08:00.001-04:00

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

2009-04-21T15:42:00.002-04:00

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

2009-04-20T10:46:00.003-04:00

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

2009-04-16T09:02:00.002-04:00

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

2009-04-15T08:41:00.002-04:00

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

2009-04-13T08:34:00.003-04:00

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

2009-04-13T08:27:00.002-04:00

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

2009-04-10T13:30:00.003-04:00

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

2009-04-09T08:44:00.003-04:00

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

2009-04-08T13:38:00.002-04:00

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

2009-04-05T17:27:00.004-04:00

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

2009-04-05T17:25:00.001-04:00

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

2009-04-01T13:42:00.001-04:00

Military Press
barx15
75x10
105x5
120x5
135x9

Dips
5x10

Light Band assisted chins
5x10