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Rodja's Post-Grad Training

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.
 
Rodja said:
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.
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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?
 
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
 
I think Jose Aldo has the most success with connecting with flying knees and actually stopping TD's with a knee (on various occasions).
 
VolcomX311 said:
I think Jose Aldo has the most success with connecting with flying knees and actually stopping TD's with a knee (on various occasions).
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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.
 
AntonG42O said:
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.
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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).
 
VolcomX311 said:
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).
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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.
 
AntonG42O said:
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.
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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.
 
VolcomX311 said:
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?
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Looks like the latter at this point

VolcomX311 said:
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).
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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.

AntonG42O said:
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.
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I've rolled (and gone drinking) with Hermes before. His gi game is much better than his no-gi game.
 
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...
 
AntonG42O said:
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...
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I've worn a gi maybe 3 times in my life. I really have no interest in the gi game as my grappling is based around MMA.
 
Rodja said:
I've worn a gi maybe 3 times in my life. I really have no interest in the gi game as my grappling is based around MMA.
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ahhh thats right i forgot. well that move is gi or no gi really. tell you what though, ive built a monster set of forearms and grip from last 3 years of doing gi. ive rolled with many kids who never do gi and i always have a stronger grip.
 
AntonG42O said:
ahhh thats right i forgot. well that move is gi or no gi really. tell you what though, ive built a monster set of forearms and grip from last 3 years of doing gi. ive rolled with many kids who never do gi and i always have a stronger grip.
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Since I started using Fat Gripz on most of my lifts, my forearms have become one of the stronger muscles in my body. They're still not strong enough for me to go strapless on most rows, but they're not a limiting factor on deads for me anymore.
 
Rodja said:
Since I started using Fat Gripz on most of my lifts, my forearms have become one of the stronger muscles in my body. They're still not strong enough for me to go strapless on most rows, but they're not a limiting factor on deads for me anymore.
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ive tried those before they are awesome. might have to get a pair, only available online right?
 
AntonG42O said:
ive tried those before they are awesome. might have to get a pair, only available online right?
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I believe so. I got them from EFS back in the Fall when they were on sale. Fantastic use of $30. My main focus lately has been to get equipment that'll translate more into applicable strength and pre-hab.

In the past 6 months, I've bought:
10mm single-prong belt (still breaking it in)
Prowler
Fat Gripz
450 lb tire

I still need to get a weighted vest, keg, and (possibly) some blast straps.
 
Rodja said:
I believe so. I got them from EFS back in the Fall when they were on sale. Fantastic use of $30. My main focus lately has been to get equipment that'll translate more into applicable strength and pre-hab.

In the past 6 months, I've bought:
10mm single-prong belt (still breaking it in)
Prowler
Fat Gripz
450 lb tire

I still need to get a weighted vest, keg, and (possibly) some blast straps.
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you wear the belt for 90% and up squats and deads? ive never worn one of those but they have one at the gym.
 
AntonG42O said:
you wear the belt for 90% and up squats and deads? ive never worn one of those but they have one at the gym.
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I use it on all of my working sets for squats and deads; depending on the day, it could range from 75-95%. I've never used a PLing belt before and the feel is completely different from the traditional weight belts out there. I also use it on the tire flips just to be safe.
 
Rodja said:
I use it on all of my working sets for squats and deads; depending on the day, it could range from 75-95%. I've never used a PLing belt before and the feel is completely different from the traditional weight belts out there. I also use it on the tire flips just to be safe.
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$hit im not sure which one they have at the gym. its single prong as well but its probably a regular belt. i ask you guys all these questions because ive gotten pretty strong the past couple years but i know absolutely very little about kinesialogy (sp?) and exercise science, i like using your guys knowledge so i dont hurt myself.
 
AntonG42O said:
$hit im not sure which one they have at the gym. its single prong as well but its probably a regular belt. i ask you guys all these questions because ive gotten pretty strong the past couple years but i know absolutely very little about kinesialogy (sp?) and exercise science, i like using your guys knowledge so i dont hurt myself.
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Most PL belts aren't tapered. My old one was a Valeo leather belt, but my new one is this:
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I had never used one of these before and they are a bitch to break in. I've had it for about a month and still don't quite have it to where I'd like it. Still, the support and protection is much, much better.
 
I also forgot to add the most important purchase I've made lately:

The RumbleRoller
Invalid Link Removed
 
Rodja said:
Pretty much. I love it. Kinda pricey, but I use it everyday and it's still cheaper than a massage and a chiropractor session.
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i always have a hard time foamrolling upper body. legs are easy to do but i just cant get enough pressure on my back with that thing. i should probably try using a lax ball right?
 
ahhh crap, cant look at youtube from work computer. whats the name of the video, ill look it up when i get home
 
VolcomX311 said:
My old roommates GI would stink up the entire apartment everytime he came home from BJJ. I mean, STINK.
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thats gross bro, i havent smelled a bad gi in a long time. i wash mine every 3 uses or so but i dont stink. i think it probably has to do with the diet.
 
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.
 
Rodja said:
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.
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Sounds Awesome man, im excited to see how this works out for you :afro:
 
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... :(
 
AntonG42O said:
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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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.
 
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
 
Rodja said:
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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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.
 
AntonG42O said:
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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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.
 
Rodja said:
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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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).
 
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.
 
Rodja said:
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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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
 
VolcomX311 said:
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).
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They look pretty, but they're like a head kick: not very effective. However, when they land, they usually have some nasty repercussions.

AntonG42O said:
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
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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.
 
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?
 
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.
 
AntonG42O said:
any particular reason to go so high rep on rows and DB press?
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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.
 
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).
 
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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