Rodja's Post-Grad Training

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    Quote Originally Posted by Rodja View Post
    Well, I am very excited about tomorrow. I've been accumulating various supplements over the past several months via trades, purchases, rep package, etc. and I'm finally going to take a nice dip into it. During my week of deloading, I increased the calories to try to get my mind and body refreshed. I had been feeling really run down and lethargic lately from training too hard and cutting calories too low. This week has really reignited my fire, though, and I feel great.

    My new stack is a 3-headed attack consisting of:
    Formestane LV
    TCF-1
    TestoPro

    3 different routes of test boosting to go along with my staples of:
    MAP
    Multi-V
    Fish Oil
    Vit D
    ALA

    For my cutting purposes, I have kept HEAT, DCP, and Slin Sane into my current supplementation, but I did not use them the past week since I was less active and was eating kinda dirty.
    Sounds Awesome man, im excited to see how this works out for you
    Just inject.
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    hey dude I think i got a mild concussion. people at the new school spar with head gear and swing for the fences so im sitting here with a black and blue nose and a phucked up jaw lol didnt really get naseaus last night but right now im at work and i definitely want to throw up. how long would u say i should take off from sparring? i hate that im still new to the standup game so i couldnt even counter all the haymakers and got all smashed up...
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    Quote Originally Posted by AntonG42O View Post
    hey dude I think i got a mild concussion. people at the new school spar with head gear and swing for the fences so im sitting here with a black and blue nose and a phucked up jaw lol didnt really get naseaus last night but right now im at work and i definitely want to throw up. how long would u say i should take off from sparring? i hate that im still new to the standup game so i couldnt even counter all the haymakers and got all smashed up...
    Until ALL symptoms are gone. I had a mild concussion when I ate a HK one time and I made sure not to spar for about 2 weeks. Take some time off from rigorous training for about a week and then have a hard training session before you consider sparring again. Exertion can sometimes trigger PCS symptoms and it's better to get them when you don't have fists flying at your face.
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    1/17: Military

    Standing Military: 115x5, 125x5, 135x5
    T-Bar Rows/Dips: 180x12/BW+25x10, 205x10/BW+25x10, 205x10/BW+25x10
    Facepulls/Pressdowns: 80x15/80x15, 80x15/80x15, 80x15/80x15

    DC Stretches

    MMA
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    Quote Originally Posted by Rodja View Post
    1/17: Military

    Standing Military: 115x5, 125x5, 135x5
    T-Bar Rows/Dips: 180x12/BW+25x10, 205x10/BW+25x10, 205x10/BW+25x10
    Facepulls/Pressdowns: 80x15/80x15, 80x15/80x15, 80x15/80x15

    DC Stretches

    MMA
    supersetting tbar and dips? i love mixing push and pull.

    dude im loving training wrestling. my shot and takedowns are getting so good. there are so many options in wrestling. I can finally use my top game in BJJ. wish i did it in high school or something.
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    Quote Originally Posted by AntonG42O View Post
    supersetting tbar and dips? i love mixing push and pull.

    dude im loving training wrestling. my shot and takedowns are getting so good. there are so many options in wrestling. I can finally use my top game in BJJ. wish i did it in high school or something.
    I love to do a push-pull and I usually do them in the same plane as well for further balance. I've been working my wrestling very heavily during sparring, but not focusing on just a straight double as that doesn't have a very high success rate. I prefer to go with singles or turn the corner on a shot. The Randy Couture wrestling book is really, really good if you can find it for cheap.
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    Quote Originally Posted by Rodja View Post
    I love to do a push-pull and I usually do them in the same plane as well for further balance. I've been working my wrestling very heavily during sparring, but not focusing on just a straight double as that doesn't have a very high success rate. I prefer to go with singles or turn the corner on a shot. The Randy Couture wrestling book is really, really good if you can find it for cheap.
    Brock's problem is he's always going for doubles and he probably knows better. If he had the mindset to go for trips or even singles while in the octagon, he'd be much more dangerous (and if he "accepted" being punched in the face).
    NSCA - CSCS
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    1/18: Dynamic Lower

    Box Jumps: 27"x5, 30"x3, 33"x3, 36"x3
    Box Squats: 205x5, 225x5, 225x5
    SLDL (4"box and Fat Gripz): 135x10, 135x10, 135x10
    Standing Cable Crunches: 85x10, 85x10, 85x10, 85x10

    DC Stretches

    First dynamic leg session in awhile and it went smoothly. I went easy on the box jumps to get the movement and hip explosion down before I start going back up in height. I wanted to get a Prowler session in after this, but I ran out of time.
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    Quote Originally Posted by Rodja View Post
    I love to do a push-pull and I usually do them in the same plane as well for further balance. I've been working my wrestling very heavily during sparring, but not focusing on just a straight double as that doesn't have a very high success rate. I prefer to go with singles or turn the corner on a shot. The Randy Couture wrestling book is really, really good if you can find it for cheap.
    my favorite is the high crotch. its such a fast way to get in and grab the single. then i turn it into a double. people that stuff my doubles always get caught with the high C if i can just throw their arm out of the way and get close.

    i was gonna ask you about the belt. at the gym they have a big ole weightlifting belt and this non tapered one with velcro. the velcro one felt really good and tight even though its velcro. i noticed with squats my technique was really good and i was exerting much less total effort. it felt like my hamstrings/glutes/hips really exploded out of the hole. does this mean my midsection or lower back is weaker than my legs? it feels very stable to squat with the belt but i dont wanna miss out on using squats to strengthen my core. how exactly does that stuff work? you say you wear the belt for every working set
    BJJ = life
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    Quote Originally Posted by VolcomX311 View Post
    Brock's problem is he's always going for doubles and he probably knows better. If he had the mindset to go for trips or even singles while in the octagon, he'd be much more dangerous (and if he "accepted" being punched in the face).
    They look pretty, but they're like a head kick: not very effective. However, when they land, they usually have some nasty repercussions.

    Quote Originally Posted by AntonG42O View Post
    my favorite is the high crotch. its such a fast way to get in and grab the single. then i turn it into a double. people that stuff my doubles always get caught with the high C if i can just throw their arm out of the way and get close.

    i was gonna ask you about the belt. at the gym they have a big ole weightlifting belt and this non tapered one with velcro. the velcro one felt really good and tight even though its velcro. i noticed with squats my technique was really good and i was exerting much less total effort. it felt like my hamstrings/glutes/hips really exploded out of the hole. does this mean my midsection or lower back is weaker than my legs? it feels very stable to squat with the belt but i dont wanna miss out on using squats to strengthen my core. how exactly does that stuff work? you say you wear the belt for every working set
    Without looking at video, it's hard to say. However, one very plausible explanation is that it forced you to maintain a proper arch in your lumbar. I use my belt on sets of >80% for protection purposes. I'm not really sure where the saying that squats strengthen the core started, but it's been exaggerated a lot. I recommend doing weighted core work (hypers, incline situps, standing cable crunches, etc.) to augment the strength benefits of squats and deads.
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    thank you, you are the man
    BJJ = life
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    Quote Originally Posted by Rodja View Post
    The Randy Couture wrestling book is really, really good if you can find it for cheap.


    This book?
    "The only good is knowledge and the only evil is ignorance." - Socrates
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    Quote Originally Posted by JudoJosh View Post


    This book?
    That's the one. I found it for $5 at a Half Priced Books.
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    This was an interesting video I thought you'd both appreciate.

    NSCA - CSCS
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    I remember seeing that beach fight awhile ago. Hugo Duarte is a dirty fighter and I loved seeing him get his ass kicked.

    However, the real question will always be this: what could Rickson have done in MMA if he were 20 years younger?
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    Something has been missing from my log:


    1/20: Incline

    Incline BP: 155x3, 165x3, 170x6
    Wide, Neutral Pullups: BWx10x5
    Flat DB Press: 70x12, 75x10, 75x10
    DB Rows: 150x15, 150x15, 150x15

    DC Stretches

    Conditioning

    20m Prowler (low handles)
    30 Jumping Jacks
    20m Prowler (vertical bars)
    x10

    17:26

    Finally starting to really get my strength back in my lifts and my technique is really hitting a groove on my big lifts to increase not only my power, but, most importantly, keep my body healthy.
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    any particular reason to go so high rep on rows and DB press?
    BJJ = life
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    Quote Originally Posted by AntonG42O View Post
    any particular reason to go so high rep on rows and DB press?
    My lumbar has been bothering me again because my adductors are tight, so I went with DB Rows instead of BB. The highest my gym has is 150 and I'm trying to work up to a set of 20 on them. 12 isn't too high on DB press and I've learned to vary my rep ranges and to not focus on just the type IIx fibers. Also, training heavy on everything is a good way to breakdown quickly.
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    1/22: Deads

    Deads: 335x3, 365x3, 385x8 (25 sec hold at the top on final rep)
    BB Lunges: 135x10, 155x8
    Incline Situps/Planks: BW+25x10/30s, BW+25x10/30s

    DC Stretches

    This was the first session where I have used my 10mm belt for a ME on anything. I've only had it for about a month and have spent that time breaking it in to fit me. Until this, I had used it for tire flips and box squats to get used to the feel of the extra support. The belt gave me so much extra support and really forced me to keep my arch; subsequently, I felt great and broke through a PR even though I had been struggling lately, especially on deads. Using the calculations from the 5/3/1 manual, this puts me at a 487 lb 1RM. This is the highest it has been since I started cutting; it was slightly higher when I was bulking and nearly 220. Conversely, I have been cutting for about 8 weeks and am down to slightly less than 200 (~197-199 in the morning).
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    Hey Rodja, I didn't want to embed a straight up youtube video of myself on your log, as to not come off disrespectful, but check out this link, I think you'll have a special appreciation for it. The quality came out really bad, but you'll catch the drift.

    [nomedia="http://www.youtube.com/watch?v=5i_Ngsthlf4"]YouTube - Olympic Snatch[/nomedia]
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    Quote Originally Posted by VolcomX311 View Post
    Hey Rodja, I didn't want to embed a straight up youtube video of myself on your log, as to not come off disrespectful, but check out this link, I think you'll have a special appreciation for it. The quality came out really bad, but you'll catch the drift.

    YouTube - Olympic Snatch
    Love the MK theme as the music. Which part do you find hardest in the snatch (that sounded really dirty)? Is it the hip burst or the elbows? One thing I noticed is that you bend at your knees instead of dropping the hips.
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    Quote Originally Posted by Rodja View Post
    Love the MK theme as the music. Which part do you find hardest in the snatch (that sounded really dirty)? Is it the hip burst or the elbows? One thing I noticed is that you bend at your knees instead of dropping the hips.
    That would be the hardest part. I don't have the core strength to sit ass to grass and still manage to stand up beyond 155lbs. The hip burst feels like butter to me and so do the elbows. I can probably get myself underneath more then 185lbs, because as you say, I only give a little at the knees, as oppose to a full-on downward jump and that's primarily because I don't have the core strength to maintain that much weight overhead, in an ass to grass position.

    I O-lift primarily at a public gym (L.A. Fitness), so you can only really hit weight you feel moderately comfortable with. I did this at an performance facility with olympic weights, so I could drop failed attempts. Ideally, I'd like to practice dropping under weight I can't stand with until I can and just do a drop under the weight and drop the weight type of training, but that's just not do-able right now. I train overhead squats on occasion, but even still, that's a very drop prone exercise cause delt stability fatigues rather quickly with heavy weight.
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    Volcom, sotts presses really helped me with my delt and core stability to increase my weight on snatches and overhead squats.

    Looking good rodja, loving the videos to get pumped up to, nice work on the deads too bro.
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    Quote Originally Posted by HATEFULone View Post
    Volcom, sotts presses really helped me with my delt and core stability to increase my weight on snatches and overhead squats.

    Looking good rodja, loving the videos to get pumped up to, nice work on the deads too bro.
    I do more of a Sott's Jerk, then a press, but I'll give the presses a shot.
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    1/24: Military

    Standing Military: 120x3, 130x3, 140x4
    BB Rows: 245x12, 255x12, 275x10
    JM Press/Rear Flys: 155x12/35x12, 155x12/35x12, 155x12/35x12
    Pressdowns/DB Shrugs: 160x15/110x10, 175x15/110x10, 190x15

    DC Stretches

    This was a great session. Strength was good and so was the pump. I've been battling some minor sprains to both of my thumbs, which has effected my grip, but this session wasn't too grip-heavy. This was the first time I have done the JM Press in awhile and I wanted to stay on the lighter side to really focus on the movement. I woke up pretty sore today, which is the first time that's happened since I started my new split.
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    1/25: Dynamic Lower, Core, Conditioning

    Box Jumps: 30"x3, 33"x3, 36"x1, 37.5"x1, 39"x1
    Box Squats: 225x3, 225x3, 225x3
    Hypers: BW+45x15, BW+90x15, BW+135x15

    Conditioning

    30M Prowler (horizontal)
    30 Jumping Jacks
    30M Prowler (vertical)
    x10

    24:18

    Getting it all back now. Box jumps were smooth and easy and I really had a good arch on the box squats. I moved the box back about 6" and it allowed to really drive my hips forward and hold my arch. Hypers were as easy as they were a few months ago and I have neglected them far too much lately.

    However, the Prowler flu struck me after I was done in the gym. It was an extremely long 24 minutes and I was hit with a nagging strain in my psoas that has been straining me for years now. It wasn't bad enough to stop me, but it was still in my head. I need to get my cardio back up before I get back into serious training to step back into the cage. I'm definitely getting my weight under control and am down to the high-190's without killing myself and still allowing myself to get out of the house and have a few drinks and some pizza.
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    how are you doing hypers with 135? holding 3 plates together?
    BJJ = life
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    Quote Originally Posted by AntonG42O View Post
    how are you doing hypers with 135? holding 3 plates together?
    Yep.
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    lol between that and 275 on BB row, you are an animal bro
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    Quote Originally Posted by AntonG42O View Post
    lol between that and 275 on BB row, you are an animal bro
    I'd trade it in a heartbeat to have my 5-round conditioning back. It's a long road to get back there, but I'm taking it one day at a time.
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    1/27: Incline, Cardio

    Incline BP: 160x3, 170x3, 180x4
    Facepulls: 85x15, 85x15, 85x15
    Dips/Neutral Pullups: BW+25x12/BWx12, BW+35x10/BWx12, BW+45x10/BWx12
    Cable Rows: 200x12, 220x10, 225x10
    DB Press/DB Curls: 70x10/45x8, 70x10/45x8

    DC Stretches

    Heavy Bag
    4,5-minute rounds

    This was a phenomenal session. I never got tired in the weight room and kept pushing on every lift. I had minimal shoulder pain during the incline press and that was only if I didn't tuck my elbows properly on the eccentric portion. I have no pain or soreness this morning, but I have some deep soreness in my anterior delts, lats, mid-traps, and pecs.

    During the cardio, I started a little slowly to stay light on my feet and to really focus on my technique, which has gotten really sloppy lately. My footwork has been awful and I used this time to get my range and feet back. After I spent a couple of rounds to do this, I started really working my combinations, particularly ducking and rolling after a right hook and working up and down the bag. I am a huge fan of body shots as they can change everything just as fast as a shot to the jaw, but most do not use them enough.
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    sounds like a great workout bro!
    BJJ = life
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    Quote Originally Posted by AntonG42O View Post
    sounds like a great workout bro!
    This was easily one of the best ones I've had since before the holidays. I'm finally going up in my numbers again and am slowly peeling off the fat until I get in the 187-190 range. Once I hit that, I'll almost be cage ready.
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    1/29: Deads

    Deads: 365x1, 385x1, 400x8
    Front Squats: 135x10*

    DC Stretches

    Well, this session was very bi-polar. My deads were absolutely awesome; projected 1RM over 500lbs for the first time in ages. However, my nagging adductors couldn't handle any eccentric movement and gave out on the first set of front squats. I wanted to do a Prowler session after this, but I didn't want to risk further injury.

    Supplement note:
    Increased dosage of Form LV to 1.75cc 2x/day.
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    1/31: Military, MMA

    Military: 125x3, 135x1, 145x2
    Incline DB Press/Rear Flys: 70x10/35x12, 70x10/40x10, 70x10/40
    Supinated Cable Rows: 200x12, 220x10, 240x8
    Pressdowns: 190x15, 200x12, 200x12

    DC Stretches

    MMA

    I taught on this night. I went over basic shots and transitioning from a single to a double and vice versa. We also did positional pummeling drills while trying to work for dominant position. I got a few light rounds of sparring in, but nothing intense. I was working my orthodox game and, particularly, my overhand right to left hook to the body. I was able to get it a couple of times and once really clean. I actually managed to drop one guy with the liver shot.
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    Quote Originally Posted by Rodja View Post
    1/31: Military, MMA

    Military: 125x3, 135x1, 145x2
    Incline DB Press/Rear Flys: 70x10/35x12, 70x10/40x10, 70x10/40
    Supinated Cable Rows: 200x12, 220x10, 240x8
    Pressdowns: 190x15, 200x12, 200x12

    DC Stretches

    MMA

    I taught on this night. I went over basic shots and transitioning from a single to a double and vice versa. We also did positional pummeling drills while trying to work for dominant position. I got a few light rounds of sparring in, but nothing intense. I was working my orthodox game and, particularly, my overhand right to left hook to the body. I was able to get it a couple of times and once really clean. I actually managed to drop one guy with the liver shot.
    Bas rutten style, i like it! single to a double is a great combo. how do you finish your singles? most people whip around or trip the leg, Ive been grabbing the ankle of the leg I have and driving through. seems to be getting people off balance and makes it harder for them to keep jumping around.
    BJJ = life
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    Quote Originally Posted by AntonG42O View Post
    Bas rutten style, i like it! single to a double is a great combo. how do you finish your singles? most people whip around or trip the leg, Ive been grabbing the ankle of the leg I have and driving through. seems to be getting people off balance and makes it harder for them to keep jumping around.
    A high single I just drive through. With a low single, I'll either whip them down, turn the corner, or trip the rear leg. One thing to keep in mind is that my stance is southpaw (well, usually) and the angle changes a lot.
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    2/1: Dynamic Lower, Conditioning

    Box Squats: 225x3, 245x3, 255x3
    Good Mornings: 135x10, 145x10
    Unilateral Leg Press: 390x12, 440x12
    Standing Cable Crunches: 85x12, 100x10, 100x10

    DC Stretches

    2, 5-minute rounds heavy bag

    30M Prowler (horizontal)
    3 tire flips
    30M Prowler (vertical)
    x8

    Ugh, there is no vaccination for the Prowler flu...

    Adductors are still not 100%; hell, I wouldn't even say 80% right now. I'm going to begin my rehab this week as it is now very annoying and not healing. I can't really tell if it's tightness in the psoas or if it's strained.
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    Who are your picks for this weekend Rodja? and what'd you think of the Nick Diaz/Cyborg fight?

    Either Nick has some steel legs or Cyborgs leg kicks aren't that powerful, cause Nick was getting lit up in the legs Aldo/Faber style, only he wasn't showing any visible signs of leg damage or slowing down.
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    Quote Originally Posted by VolcomX311 View Post
    Who are your picks for this weekend Rodja? and what'd you think of the Nick Diaz/Cyborg fight?

    Either Nick has some steel legs or Cyborgs leg kicks aren't that powerful, cause Nick was getting lit up in the legs Aldo/Faber style, only he wasn't showing any visible signs of leg damage or slowing down.
    The inside doesn't do nearly as much damage. Had it been outside kicks, then it would have been a different story.

    As for this weekend, I'll go with:
    Silva (ugh)
    Franklin
    Jones
    Torres
    Ellenberger
    Mendes
    Kid
    Cerrone
    Pierce
    Taylor
    Romero
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