Rodja's Post-Grad Training

Page 2 of 5 First 1234 ... Last

  1. 1/4: Squat

    Squats: 225x3, 245x3, 275x1, 285x5
    SLDL (done on 4" box): 135x10, 135x10, 135x10
    Standing Cable Crunches: 80x12, 80x12, 80x12

    DC Stretches

    Decent session. Still struggling to sit back on my hips and drive forward, but that will come with time. I had been noticing some extra tightness in my hamstrings, so I did SLDL for the first time in awhile and on top of a box, which was completely new to me. I kept the weight light to really focus on the stretch and it was great.
    M.Ed. Ex Phys



  2. Looking good in here Rodja, as usual. Keep up the hard work and it will pay off, the added ROM on the SLDL's is a killer, if you are having issues with your hips, either add some bands or try a few weeks of box squats. Also, just because I'm a real jerk, you should get a rope and sit in the tire and pull the prowler kinda like in strongman competitions, and also get a sledgehammer and do some hammer swings on that tire. Alright the verbal jabbing is over, will be following closely.
    •   
       


  3. Log looks great, I'm also a fan of the DC Stretches!

  4. Quote Originally Posted by HATEFULone View Post
    Looking good in here Rodja, as usual. Keep up the hard work and it will pay off, the added ROM on the SLDL's is a killer, if you are having issues with your hips, either add some bands or try a few weeks of box squats. Also, just because I'm a real jerk, you should get a rope and sit in the tire and pull the prowler kinda like in strongman competitions, and also get a sledgehammer and do some hammer swings on that tire. Alright the verbal jabbing is over, will be following closely.
    It's not any tightness in my hips; I took care of that a few months ago and religiously stretch and foam roll. I may be overly critical of myself on my technique, but I prefer it that way.

    As for the conditioning, baby steps...I'm working my way up and am treading a very fine line of trying to improve both my S&C along with losing some BF. A very fine line for me to tread at this point.
    M.Ed. Ex Phys


  5. 1/6: Incline

    Incline BP: 165x3, 175x3, 185x2
    Chins: BWx10x5
    DB Rows: 120x15, 120x15, 120x15
    Flat DB Press/Facepulls: 60x10/150x15, 65x10/150x15, 70x10/150x10

    DC Stretches

    Conditioning

    Prowler (low handles): 20 yds
    30 Jumping Jacks
    3 Tire Flips
    Prowler (vertical bars): 20 yds

    Repeat 5x (10:29)

    Well, I forgot something critical for this session: my foam roller. It's not so much the trap/lats that I worry about loosening up; it's the anterior delt tendon. To counter this, I took extra time doing mobility movements and working the RC complex. I found a nice groove for the incline until I had trouble on the liftoff on the max set. I could feel my technique get loose and I muscled it up instead of using a nice technical movement. I cannot continue to do that as it will lead to an injury very soon.
    M.Ed. Ex Phys

    •   
       


  6. Nice workout, are you doing any crawls for upper body mobility?

  7. Quote Originally Posted by Rodja View Post
    1/6: Incline

    Incline BP: 165x3, 175x3, 185x2
    Chins: BWx10x5
    DB Rows: 120x15, 120x15, 120x15
    Flat DB Press/Facepulls: 60x10/150x15, 65x10/150x15, 70x10/150x10

    DC Stretches

    Conditioning

    Prowler (low handles): 20 yds
    30 Jumping Jacks
    3 Tire Flips
    Prowler (vertical bars): 20 yds

    Repeat 5x (10:29)

    Well, I forgot something critical for this session: my foam roller. It's not so much the trap/lats that I worry about loosening up; it's the anterior delt tendon. To counter this, I took extra time doing mobility movements and working the RC complex. I found a nice groove for the incline until I had trouble on the liftoff on the max set. I could feel my technique get loose and I muscled it up instead of using a nice technical movement. I cannot continue to do that as it will lead to an injury very soon.
    Hey Rodja,
    I forget my pvc pipe sometimes as well, a good substitute is using a dense medicine ball to roll out pec minor, anterior delts, serratus, etc if you never have before.

  8. Quote Originally Posted by HATEFULone View Post
    Nice workout, are you doing any crawls for upper body mobility?
    I actually have great mobility and flexibility except in two areas: my left shoulder and my lower back. Both of them are a result of injuries from years ago, but I've been able to either work around them or minimize them. Weight training has done much less to my body than BJJ has done to my body. I still have great flexibility (e.g. I can do the horizontal splits) and it has really helped to keep my body functioning.

    Quote Originally Posted by BigKrabbe View Post
    Hey Rodja,
    I forget my pvc pipe sometimes as well, a good substitute is using a dense medicine ball to roll out pec minor, anterior delts, serratus, etc if you never have before.
    The gym I'm going to right now is so archaic that it lacks even a medicine ball.
    M.Ed. Ex Phys


  9. 1/8: Deads

    Deads: 315x3, 335x3, 365x2, 385x1, 395x1, 405x4

    Prowler

    At this point, I can definitely see two major things occurring in my training: a lack of food and too much work. My strength numbers have either hit a wall or declined as I have began cutting. I expected to lose some strength along the way, but, as I suspected, I dropped way too much weight in a very short period of time.

    This week marks my deload and I will be changing up something for my next microcycle. First, I will be adjusting my leg training to potentially having alternate weeks for squats and deads. Second, on my leg training days, I will be doing just the main movement and core since the Prowler and tire flips also put a lot of stress onto my thighs and hips.
    M.Ed. Ex Phys


  10. hey do you still take ALCAR? i just started a few days ago and I like how it feels, just wanted to see what you think about it.

  11. Quote Originally Posted by AntonG42O View Post
    hey do you still take ALCAR? i just started a few days ago and I like how it feels, just wanted to see what you think about it.
    I always keep some around and have made the jump to ArginoCarn since I started repping for PP.
    M.Ed. Ex Phys


  12. which of the androseries do you intend to run? if any, once it's released?
    NSCA - CSCS

  13. Quote Originally Posted by Rodja View Post
    I always keep some around and have made the jump to ArginoCarn since I started repping for PP.
    one more question. when it comes to single amino acids (alcar, DAA, BA, etc) do you take them with food or empty stomach first thing in AM?

  14. Quote Originally Posted by VolcomX311 View Post
    which of the androseries do you intend to run? if any, once it's released?
    I haven't really thought that far ahead right now. It all depends upon what my goals are over the next few months. I'd love to have a fight or two in the Spring, but I'm not sure if it's feasible. If I'm not fighting, I'll definitely be going the AndroMass route, but that is still TBD.

    Quote Originally Posted by AntonG42O View Post
    one more question. when it comes to single amino acids (alcar, DAA, BA, etc) do you take them with food or empty stomach first thing in AM?
    TO my knowledge, it really doesn't even matter. I personally take BA pre/post with some MAP, DAA is before bed with a protein shake, and ALCAR is on a relatively empty stomach.
    M.Ed. Ex Phys


  15. What weight do you cut to and walk around at?

  16. late subbed... bout to go back and catch up now
    PESCIENCE.COM

    "The only good is knowledge and the only evil is ignorance." - Socrates

  17. Rodja, I had some good luck with doing speed squats and deads alternating weeks, and doing a 4 week microcyle using either prowler sprints, or tire flips as my max effort lower body lift, really helped my strength and endurance numbers in the long run.

  18. Quote Originally Posted by jgassen15 View Post
    What weight do you cut to and walk around at?
    Well, when I was actively fighting, I would walk around in the 183-187 range and then I'd really just let the activity drop a few lbs off of me. I'm not a big weight cutter and I like to keep my sauna sessions to 3 hours maximum.

    Quote Originally Posted by HATEFULone View Post
    Rodja, I had some good luck with doing speed squats and deads alternating weeks, and doing a 4 week microcyle using either prowler sprints, or tire flips as my max effort lower body lift, really helped my strength and endurance numbers in the long run.
    I was actually going to do the opposite: squats or deads for a microcycle on max effort and then Prowler, tire, and plyos for dynamic. I figure that the dynamic effort days can also be used as a heavier conditioning day since the CNS toll from dynamic leg day is pretty low.
    M.Ed. Ex Phys


  19. Agreed, I think that is the beauty of any modified westside routine, you can mix and match anything to fit your personal needs and it still works, interested to see how you do in your fight, how many weeks left until you go to war?

  20. Quote Originally Posted by HATEFULone View Post
    Agreed, I think that is the beauty of any modified westside routine, you can mix and match anything to fit your personal needs and it still works, interested to see how you do in your fight, how many weeks left until you go to war?
    Right now, I don't have anything officially set up and I prefer it that way. I'm in no shape to accept a fight right now. If I had to put a date on it, I'd say I'd be ready by April.
    M.Ed. Ex Phys


  21. I had a solid deload session (military) along with a long MFR/flexibilty session both pre and post training. My subscapularis or infraspinatus (not sure which) had been really tight since last week when I did chins and I had been mildly neglecting my pre-hab work.

    I also went to MMA last night, but mainly in a teaching role. I did some light sparring, but there were mainly beginners there, so it was basically just some light cardio for me. I did manage to get in a few good rounds with one of the other pros there capped off by a flying knee to the diaphragm that I have been working on the past few weeks. Basically, I parry the jab with my right (lead) hand/forearm. As I do this, I'm already loaded and begin my jump. As I'm bringing my rear (left) knee to the body, I also grab the back of the head with both hands and bring it to a plum position, so I can pull the other person into it. I felt it really dig into the body and the other guy was bent over. I only threw it with about 50% power as it can easily break a rib and I was mainly working the timing of the shot.
    M.Ed. Ex Phys


  22. Quote Originally Posted by Rodja View Post
    I had a solid deload session (military) along with a long MFR/flexibilty session both pre and post training. My subscapularis or infraspinatus (not sure which) had been really tight since last week when I did chins and I had been mildly neglecting my pre-hab work.

    I also went to MMA last night, but mainly in a teaching role. I did some light sparring, but there were mainly beginners there, so it was basically just some light cardio for me. I did manage to get in a few good rounds with one of the other pros there capped off by a flying knee to the diaphragm that I have been working on the past few weeks. Basically, I parry the jab with my right (lead) hand/forearm. As I do this, I'm already loaded and begin my jump. As I'm bringing my rear (left) knee to the body, I also grab the back of the head with both hands and bring it to a plum position, so I can pull the other person into it. I felt it really dig into the body and the other guy was bent over. I only threw it with about 50% power as it can easily break a rib and I was mainly working the timing of the shot.
    Sounds painful if it lands at full-force, not to mention the wind being potentially knocked out.

    Quick question, what are your thoughts on Bulbine Natalensis? Miracle herb or pseudo supplement-science at the moment?
    NSCA - CSCS

  23. ahhh i love flying knees. it sucks the new school only has a boxing coach. the owner said he is waiting for our old coach (kaensak) to come back from Thailand so he can get him to teach there. i miss it so much

  24. I think Jose Aldo has the most success with connecting with flying knees and actually stopping TD's with a knee (on various occasions).
    NSCA - CSCS

  25. Quote Originally Posted by VolcomX311 View Post
    I think Jose Aldo has the most success with connecting with flying knees and actually stopping TD's with a knee (on various occasions).
    yeah that double flying knee against swanson is a thing of beauty. id love to see him roll, my teacher rolled against him in a tournament back in brazil. supposedly he is just as quick as he is on his feet.

  26. Quote Originally Posted by AntonG42O View Post
    yeah that double flying knee against swanson is a thing of beauty. id love to see him roll, my teacher rolled against him in a tournament back in brazil. supposedly he is just as quick as he is on his feet.
    WHAT! Really? That's pretty cool about your teacher and I've heard the same rumors, that his ground game is far from a weakness (if not a strength).
    NSCA - CSCS

  27. Quote Originally Posted by VolcomX311 View Post
    WHAT! Really? That's pretty cool about your teacher and I've heard the same rumors, that his ground game is far from a weakness (if not a strength).
    yea my teacher fought a few high level dudes, had a battle with Leo Santos. ive met some cool people through him, like Daniel Velverde (big Nog's BJJ coach), Hermes franca. im not sure what school Aldo is from, probably Nova Uniao since its like the biggest one right now. either way he was an established black belt before even trying mma.

  28. Quote Originally Posted by AntonG42O View Post
    yea my teacher fought a few high level dudes, had a battle with Leo Santos. ive met some cool people through him, like Daniel Velverde (big Nog's BJJ coach), Hermes franca. im not sure what school Aldo is from, probably Nova Uniao since its like the biggest one right now. either way he was an established black belt before even trying mma.
    Damn, Leos Santos, that's a big ADCC name, that's pretty cool. I'm waiting for Aldo to become an MMA fan household name, he's a true beast.
    NSCA - CSCS

  29. Quote Originally Posted by VolcomX311 View Post
    Sounds painful if it lands at full-force, not to mention the wind being potentially knocked out.

    Quick question, what are your thoughts on Bulbine Natalensis? Miracle herb or pseudo supplement-science at the moment?
    Looks like the latter at this point

    Quote Originally Posted by VolcomX311 View Post
    WHAT! Really? That's pretty cool about your teacher and I've heard the same rumors, that his ground game is far from a weakness (if not a strength).
    I've heard his ground game is a strength, but the only info I've found is that he won a Mundial at a blue belt several years ago. Keep in mind that the results of high level grapplers are mixed in MMA.

    Quote Originally Posted by AntonG42O View Post
    yea my teacher fought a few high level dudes, had a battle with Leo Santos. ive met some cool people through him, like Daniel Velverde (big Nog's BJJ coach), Hermes franca. im not sure what school Aldo is from, probably Nova Uniao since its like the biggest one right now. either way he was an established black belt before even trying mma.
    I've rolled (and gone drinking) with Hermes before. His gi game is much better than his no-gi game.
    M.Ed. Ex Phys


  30. hahah hes such a funny guy. im doing Gi tonight. been trying to work on this bump sweep to triangle i saw ryan hall do on youtube. seems like a move you can get anyone with because everyone puts their hand down when you go for the bump sweep, you just have to be so fast...
  •   

      
     

Similar Forum Threads

  1. Rodja's Training Log
    By Rodja in forum Workout Logs
    Replies: 43
    Last Post: 06-12-2009, 10:26 PM
  2. Rodja's training with the panzer bjorn log
    By Rodja in forum Workout Logs
    Replies: 34
    Last Post: 12-23-2008, 12:07 AM
  3. Rodja's Pwning Grad School w/ X-Force
    By Rodja in forum Supplement Logs
    Replies: 17
    Last Post: 10-14-2008, 11:19 AM
Log in
Log in