Rodja's training with the panzer bjorn log

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  1. I do 3 sets when going for hypertrophy and only 2 when training for strength. I am going for more a maintenance style of training right now as I attempt to lower my weight.
    M.Ed. Ex Phys



  2. My entire posterior side of my upper body is fried. I was already slightly sore from grappling on Saturday, but it didn't really effect my numbers too badly yesterday. My major advantage had always been my pulling strength and this will only be amplified as I move to a lower weight class. I am really surprised how quickly my cardio is returning and we got a 450 lb tire that I am going to use 1-2x/wk during my conditioning sessions to take my power and cardio to a new level. My greatest fear, as it was last time I dropped, is a loss of strength and just an overall "weak" feeling. I have been feeling much more aggressive than I normally do and I hope this lasts throughout this training camp.
    M.Ed. Ex Phys

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  3. Quote Originally Posted by Rodja View Post
    My entire posterior side of my upper body is fried. I was already slightly sore from grappling on Saturday, but it didn't really effect my numbers too badly yesterday. My major advantage had always been my pulling strength and this will only be amplified as I move to a lower weight class. I am really surprised how quickly my cardio is returning and we got a 450 lb tire that I am going to use 1-2x/wk during my conditioning sessions to take my power and cardio to a new level. My greatest fear, as it was last time I dropped, is a loss of strength and just an overall "weak" feeling. I have been feeling much more aggressive than I normally do and I hope this lasts throughout this training camp.
    How are the knees doing? Still sore?

  4. Quote Originally Posted by RobInKuwait View Post
    How are the knees doing? Still sore?
    Tendinitis has subsided. Monday night, I took an inside kick right on the knee, but it is just a surface contusion. I bought some new running shoes and a patella strap to take some of the force off of it.
    M.Ed. Ex Phys


  5. 12/4-Chest, Biceps
    Dips-BW+90x6
    Incline Flies-45x12, 50x12, 55x12
    HS Flat Press-90x8-drop-45x10
    Low Pulley Crossovers-2x50x8
    DB Curls-40x12, 45x12
    Hammer Curls-2x50x10
    DB Preacher-25x12, 35x10
    Dips-BWx20

    DC Stretches

    Had a hell of a pump fom this session with some decent strength numbers. If I can maintain 90% of my strength, then I will consider this cut to be a success. One very bad thing is that I may have re-fractured my right hand on the 4th metacarpal. Going to the doc tomorrow to get an xray to get a definitive answer.
    M.Ed. Ex Phys

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  6. Murphy has struck again. My hand is going to keep me out of commission for a few weeks. It is not a bad injury, but I am approaching it with caution since I have broken this metacarpal 2x before.
    M.Ed. Ex Phys


  7. Quote Originally Posted by Rodja View Post
    Murphy has struck again. My hand is going to keep me out of commission for a few weeks. It is not a bad injury, but I am approaching it with caution since I have broken this metacarpal 2x before.
    Ouch, sorry to hear that. Hope it heals well.

    What are you going to do with training in the mean time? Just cardio and kicking? Are you going to go through with the original fight?

  8. Quote Originally Posted by RobInKuwait View Post
    Ouch, sorry to hear that. Hope it heals well.

    What are you going to do with training in the mean time? Just cardio and kicking? Are you going to go through with the original fight?
    I am still going to take the fight because I should be ready to resume full-contact in 3 weeks. In the meantime, I am going to work on my conditioning and can still lift, it's just striking that puts my hand at greater risk for another break. I can still work mitts, but just avoid contact with my right hand while I focus on my footwork for my punches, kicks, and my shot.
    M.Ed. Ex Phys


  9. Today comes the test for my hand. Swelling is completely gone and I can clinch my fist pretty tightly without any pain. I am going to keep a tight wrap on it while I am lifting and during practice as a precaution.
    M.Ed. Ex Phys


  10. 12/22-Triceps/Delts, BJJ
    Smith Close-Grip-225x10, 245x8, 255x5
    Standing Military Press-125x12, 135x10
    Lying Extensions/Seated Laterals-85x10, 95x10/35x15, 40x10
    Pressdowns/Face-Pulls-180x12, 190x12, 200x10/3x140x15
    Leaning Overhead Rope Ex-60x10

    DC Stretches

    Strength was much, much higher than I expected. I hit a PR on close-grip and had a solid M-M connection and pump. I really felt good throughout the entire session and my hand didn't have any trouble with grip and zero pain.

    BJJ

    I decided not to go into striking immediately and continue to work on my BJJ. I basically worked positions and sweeps instead of going for submissions. There were several places within each roll that I saw a sub, but I went with a catch and release method. The only submission I focused on applying was a triangle, which has always been a weak point in my game (damn thighs). I was able to land a couple of them, but I had to abandon a few and transition to an armbar. I wore handwraps and MMA sparring gloves while I was grappling and there is no pain as of this moment.
    M.Ed. Ex Phys

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