5/3/1 and Grappling 4 fun Log

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    Tuesday 5/5/15

    Elliptical 20 minutes

    BJJ drilling 1 hour.
    Live 6x3:00 turtle position.

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    Wednesday 5/6/15
    Cuff
    DE bench 20x45 added minis 3x45 3x95 3x115 5x3x129 mid 5x3x139 pinky
    DB bench 4x15x70's
    CS Rows 8x255 3x13x297.5
    Treadmill 10mph
    1) strict axle OHP 3x6,7,7x101
    CS fatz 3x8x248
    2) R. Green bench 3x8x205
    BB curls 3x8,9,9x95.5
    3) push-ups 3x15xBW
    Inverts 3x15xBW
    4) 20/20's 5:00@12mph

    Band push downs and face pulls 4 sets. Decent workout.
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    Thursday 5/7/15

    DE squats SSB 2x8x65 2x65+40 2x115+40 2x135x40 8x2x155+40
    DL 5x135 5x185 5x235 2x255 12x275
    GHR 4x15xBW
    Lever bar 5x20x5
    Treadmill 10mph
    1) step-ups 3x6x60
    Horizontal abs 3x13x87.5
    2) DB cleans 3x5x72.5
    Land mines 3x8x65
    3) 45 hypers 3x16x25
    4) 20/20's 5:00@12mph


    BJJ live 8x5:00.
    •   
       

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    5/3/1 and Grappling 4 fun Log


    Did tournament Saturday. Went 2-1 got 2nd. Not what I wanted. Beat first guy 11-0. 2nd guy 9-0. I should have been done then and gotten first but it was double elimination so they all rolled off and I had to go again with the 2nd kid I beat. I was beating him 9-2 with about a minute to go and got caught in a tight cross lapel choke. Had to tap. Basically I was out of gas. I'm going to have to up my conditioning another notch if I want to stay in the open division. I was stronger and more aggressive, I just couldn't keep it up the entire six minutes. I started clock watching 2 minutes into the last match. I also need to start stalling a bit in certain positions, especially when I'm up a pile of points. I let the red dictate me to move a few times and I should have ignored it. I was all over the place for 4 minutes I shouldn't be penalized for holding a position for 30 seconds to catch my breath, especially when I was dictating the match and doing all the scoring.
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    5/3/1 and Grappling 4 fun Log


    Off since tournament. Monster sore and have go burns all over.

    Thursday 5/14/15

    Treadmill
    20/20's
    7:00@9mph
    7:00@10mph
    7:00@11mph

    BJJ live 6x5:00

    Tapped my instructor for the first time. I usually score lots of points on him, but never tapped him until tonight. Arm bar from knee on belly.

    Friday 5/15/15
    Cuff and neck
    Bench 2x20x45 8x95 8x115 5x135 5x155 2x175 1x185 12x196 1x212 3x1x212+47
    Pull downs 8x120 8x150 4x12x176.25
    Treadmill 10mph
    1) bench 4x8x177.5
    Strap rows 4x9,9,10,10x135.25
    2) laterals 3x11x37.5's
    Shrugs 3x6x215
    3) 10-counts 3x8x55's
    4) 20/20's 5:00@12mph

    Extra band triceps and pullaparts.
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    Saturday 5/16/15

    BJJ
    Drilling 1:00 mostly purple belt test stuff. Also did some Keenan stuff, arm bar defense and a knee at trap series.

    Didn't get to do a treadmill workout. Wife was in the ER night before for an infected tooth, so I was running around getting prescriptions all morning.


    Sunday 5/17/15
    Hips and swings
    SSB squats 2x8x65 8x135 5x185 5x225 2x265 10x275 1x297 3x1x297.5+47
    SSBGM's 8x115 3x12x135
    Lever bar 5x20x5
    Treadmill 10.1mph
    1) Glute bridges 3x8x166.5
    Vertical Abs 3x12x106.5
    2) bag flips 3x8x120
    Rotations 3x8xMini
    3) 45 hypers 3x16,16,17x25
    4) 20/20's 5:20@12mph
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    Monday 5/18/15
    Cuff
    DE Bench 2x20x45 added mini's
    3x45 3x95 3x115 5x3x129 mid 5x3x129 pinky
    DB bench 4x15,15,16,16x70's
    CS rows 8x255 3x12x298
    Treadmill 10.2mph
    1) strict OHP 3x7x102 (felt terrible on shoulder)
    CS Rows Fatz 3x8x248
    2) reverse green bench 3x8x206
    BB curls 3x9,10,10x95.5
    3) push-ups 3x15
    Inverts 3x15
    4) 20/20's 5:40@12mph

    Band push downs and face pulls 4x50.

    Decent workout. Feeling relatively good for Saturday. Kumite in Pittsburgh. Be the 6th time I've competed there. Sprint workout and BJJ tomorrow. Last weight room day on Wednesday.
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    5/3/1 and Grappling 4 fun Log


    Friday 5/22/15
    Hips and swings
    SSB DE box 2x8x65 2x65+40 2x115+40 2x135+40 8x2x175+40
    DL 5x135 5x185 5x235 2x275 10x290.5 1x315 3x1x315+47
    GHR 4x15,15,16,16
    Lever bar 5x20x5
    Treadmill 10mph
    1) step-ups 3x6x61
    Horizontal abs 3x12x87.75
    2) DB Snatch 3x5x60
    Land mines 3x8x65.25
    3) 45 hypers 3x16,17,17x25
    4) 20/20's 5:00@12mph

    Decent workout, nothing special. Decided to bail on the Kumite. Wasn't happy about it, but with this purple belt test coming up I just couldn't justify $175-200 for two matches. This test is gonna run me $150 alone not including the trip down and back and that's in three weeks. Probably off until Wednesday. Have a day of yard work ahead of me and a day off Monday, then BJJ Tuesday. Be a little spotty until schools out on the 5th.
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    Wednesday 5/27/15
    Cuff and neck
    Bench 2x20x45 8x95 8x115 5x135 5x155 3x175 1x195 9x207 1x217.5 3x1x217.5+47
    Pull downs 8x120 8x150 4x12x176.5
    Treadmill 10mph
    1) inclines 4x10x138
    Strap rows 4x10x135.75
    2) band laterals 3x18x40band
    Shrugs 3x6,6,7x215
    3) 10-counts 3x4,4,5x56.25's
    4) 20/20's 5:00@12mph

    Band push downs and pull aparts 4x50
    Rotator reliever 2x30x2 positions/2 directions.

    Decent workout. Shoulder was hurting a fair bit. Started reliever again plus a shot of TB-500 this morning also.
  

  
 

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