Rodja's Road to Recovery and Cut

[Rodja]

My last log, which was making amazing progress, hit a dead-end because of moderate strain of my left AC joint/biceps tendon. My rehab has been going well, but I'm definitely really bummed out about this injury. I was hitting PRs on almost every session and managed to get back up to 210ish.

High points/PRs from log:
CG-245x5
BB Rows-335x8
Upright Rows-145x8
Flat DB Press-95x3

However, the volume I was doing took it's toll on my shoulders and kicked me down.

Now, here's my new/old plan. I'm going back to my old MMA-style routine to focus more on dynamic lifts/power while trying to get my strength back to where it was just weeks ago. Also, I'll be starting a cut in the next few weeks after my Summer class is over and I have more time to devote to cardio and sleep.

Current routine:
Mon: Vertical F/E, Core
Tue: Off
Wed: Horizontal F/E, Core
Thu: Lower
Fri: Off
Sat: Dynamic Upper
Sun: Off

 

[Rodja]

6/21: Vertical F/E, Core

Pre-hab: External Rotations, Infraspinatus/Teres Minor

Dips/Neutral Wide Pullups: BW+25x10/BWx10, BW+45x10/BWx10, BW+45x10/BWx10
Upright Rows/Supinated DB Scapular Adductions: 135x10/30x12, 135x10/30x12, 135x10/30x12
Push-Press: 135x8, 155x5, 165x5
Trunk Rotations: 60x10, 60x10, 60x10
Hypers: BWx15, BWx15, BWx15

Foam roll anterior delt/bicep tendon (I thought I was about to cry from the pain)

Getting back into the swing of training. I've been extremely busy the past 3 weeks, but I'm doing okay with everything. My shoulder was still very tight during lifting, but it felt much, much better after I foam rolled. For years, I've been lazy with my shoulder pre-hab and foam rolling, but that will completely change now. I'm too young to have this many injuries/aches.

 

[JoHNnyNuTZ]

In Rodja. I love reading your logs. Good luck brother!

 

[Rodja]

In Rodja. I love reading your logs. Good luck brother!

Glad to have you along. I'll be updating my supplements and diet shortly.

 

[MAxximal]

2nd :AR15firing: and Ready

 

[Rodja]

2nd :AR15firing: and Ready

I was hoping you'd show up.

As for supplements, this is what I'm doing currently:
4 scoops RecoverPro
2-4 Glycobol (depending on day)
6g Fish Oil
2g Sesamin
6 scoops Essentials+Joint Support

At some point, I'll be adding the Swole Stack and, possibly, some bulk XF that I've had in my closet for nearly 2 years.

Diet

Here's a rough outline:
Meal #1
4 eggs (2 whole, 2 whites), 4 oz 93% turkey, 1/2C (dry measure) rice, fruit

Meal #2
Protein Shake
3g Fish Oil

Meal #3
8 oz chicken breast
4 oz (dry measure) rice noodles
1 C broccoli
1 Tbsp EVOO

Meal #4
Same as #2

Meal #5
Same as #3

Meal #6
Varies on hunger

 

[Rodja]

6/22: Pre-hab

Foam Roll

Hips
IT Band
Lateral/Medial Hamstring
Hip Flexors

15s static stretches for lower body

 

[stxnas]

I'll be checking in from time to time too

 

[Rodja]

6/23: Horizontal F/E, Core

Pre-hab: Adducted Ex Rotation, Abducted Ex Rotation, Shoulder Adduction

Incline DB Press: 70x10, 75x6, 80x5 (light pain)
Supinated BB Rows: 225x10, 225x10, 225x10
Incline Flys: 40x12, 50x12, 50x12
Cable Rows/Weight Crunches on BOSU/Planks: 200x10/100x20/30s, 200x10/115x20/30s, 200x10/115x20/30s

DC Stretches

Foam Roll
Lats
Upper Traps
Anterior Delt

Well, I felt decent throughout the session and am definitely not close to 100%. I had good strength and ROM in my lats, but my chest/shoulders are not feeling great. I tried to start with flat DB press and I couldn't do 45s without intense pain. I will say this though: I'm in a really good mood right now and by that I mean my aggression is really high. I've always been a little on the aggressive side (go figure, right), but I've had some great controlled rage lately.

 

[Rodja]

6/25: Legs, Core

Front Squats/Box Jumps: 205x3/30"x3, 215x3/30"x3, 225x3/30"x3
SLDL: 225x8, 245x6, 255x5
Uni LP: 350x8, 350x8, 390x8
Walking DB Lunges: 120x10, 120x10, 120x10
Standing Calf Raises: 250x15, 275x12, 275x12-drop-175x15
Hypers: BW+45x15, BW+70x12, BW+90x10

DC Stretches

Foam Roll
Hip
Thigh
Hamstring
Glute
Calf
IT Band

Well, its been awhile since I've done leg training. Anyone that has followed any of my previous logs knows the reason I don't train them very often, but, in case you don't know, it's because my thighs grow very quickly and it really takes a toll on my MMA game. I felt really good, albeit a tad tired, throughout the session and I was surprised by the numbers I was able to put up. No real tightness anywhere, but I could tell that I am not as limber as I was in the Spring.

 

[MAxximal]

sweet!

 

[stxnas]

Time for some yoga?

 

[JoHNnyNuTZ]

Time for some yoga?

Agreed. Started doing Yoga last month. I think yoga is amazing. Never felt so good i my entire life.

 

[Rodja]

Time for some yoga?

Time for my lazy ass to be consistent with pre-hab.

 

[stxnas]

LOL @ brutal honesty!

 

[Rodja]

6/26: Dynamic Upper, Core

Clean and Press SS Wide Neutral Pull-ups: 135x5x5/BWx5x5 (15s rest)
Dynamic BP: 95x3x5 (15s rest)
Reverse BB Rows: 135x8x5 (15s rest)
Standing Cable Crunches: 100x20x3

Light Static Stretching

Trying to get back into MMA-style training and I am severely out of shape.

6/28: Upper F/E, Core

Pre-hab
Lateral Ex Rotation
Medial Ex Rotation
Infraspinatus Raises
Dips SS Neutral Pull-Ups: BW+45x12/BWx10
Upright Rows SS Reverse Grip Scapular Adductions: 135x10/40x12
Push Press SS Hammer Curls: 135x5/40x10, 155x5/40x10, 165x5/40x10
Cable Crunches SS Planks (both on BOSU Ball): 115x20x3/20s

Static Stretch

Foam Roll
Anterior Delt

Starting to feel better and add some more volume to the routine. This was the first time I've done planks on a BOSU and it really hits the core hard. I was starting to really feel it about 10s in and it was a bitch to make it to 20. I'm really focusing on strengthening my external rotators as my shoulders are pretty heavily internally rotated.

 

[Rodja]

6/28: MMA (gasp)

Ok, I'm out of shape, my technique sucks and I have little confidence in my game right now. That being said, I managed to land a few good shots and almost made it through 2 rounds until I ate a nasty liver shot that dropped me. After that, I decided to work some ground game. I felt much better on the mat than with the gloves on, but I could still feel some rust.

6/29: Dynamic Lower

Sumo DL/Box Jumps: 225x3x3/33"x3x3 (15s rest)
Squats: 155x3x3 (15s rest)
HS Seated Calf Raises: 100x15x3 (30s rest)

Starting to really get going with my training and starting to feel good. Overall, my body is starting to heal from this deload. However, my lower back and AC are still not up to task when it comes to training as I would like.

 

[Rodja]

6/30: MMA

I went today and mainly did GnP drills and cage tactics. We have a guy about 2 weeks out from a fight and we're really working his wrestling particularly cage walking and switching. I did as much as I could, but my gas tank is still low and I only have about 1 great round in me.

7/2: Horizontal F/E, Core

Reverse BB Rows: 225x15, 245x10, 255x8
CG: 135x12, 155x10, 165x8
DB Rows: 130x12, 140x10, 150x8
HS Incline Press: 100x10, 125x8, 130x6
HS DY Rows: 145x12, 170x10
Incline Flys: 40x12, 45x12, 50x12
Trunk Rotations: 60x12x3
Hypers: BW+45x15, BW+90x12, BW+115x10 (PR)

Static Stretches
Foam Roll
AC
Lower Trap
Lat

Pretty good session, but my pressing strength is starting to take a dive. There's a good amount of pain in every rep, but, ironically, flys don't bother it at all. Go figure...

7/3: MMA

I did a lot of BJJ on this day and worked my top choke series (D'Arce, Brabo, Anaconda, Japanese/Peruvian Neckties, etc.) I was missing some of the technical details and worked the fundamentals to re-establish them in my mind. After this, I held mitts and worked scrambles and GnP drills again. I'm already starting to feel some improvements and am accepting that I need to approach this in a different manner. It's a new thing to not be doing fight prep while at practice.

 

[Rodja]

Cutting Day 1...

Woke up, made come coffee and popped an Alpha Burn. 15 minutes pre-breakfast, I took 2 GlycoBol, 375mg GTE and 30mg Forskolin.

Breakfast
4 eggs (2 whole, 2 whites)
4 oz ground sirloin
1/2 C Basmati Rice (dry measure)
6 oz strawberries

W/ breakfast
2 TestoPro
2 Stoked
1 Seamin
500mg TTA

Lets do this...

 

[JoHNnyNuTZ]

Looking good so far man. Keep up the good work. Keep your head up man. Practice makes perfect.

 

[Rodja]

Looking good so far man. Keep up the good work. Keep your head up man. Practice makes perfect.

I'm not really too worried about my technique as I know this will return quickly. Plus, I make no illusions about competing any time this year. Right now, I'm really looking to just get my two-round conditioning back and to advance my skills a tad further while having a concurrent reduction in weight.

 

[JoHNnyNuTZ]

Nice game plan. I wish I had your determination. You always seem so focused!!!

 

[Rodja]

7/5: Vertical F/E, Core

Dips/Neutral Pullups: BW+45x10/BWx10, BW+70x8/BW+25x5 (PR), BW+70x8/BW+25x5 (PR)
Upright Rows/Hammer Curls: 135x10/45x10, 135x10/45x10, 140x10/45x10
Push-Press/Supinated Scapula Adductions: 135x5/45x10, 155x5/45x10
Tricep Pressdowns/Planks on BOSU: 160x12/20s, 190x10/20s, 190x10/20s

Static Stretches

Very good session and the PRs on Pullups was very unexpected. I'm too mentally weary to keep doing the P-P, so I'm going to scrap it until I heal up a bit more.

7/6: Dynamic Lower, Sprints

Sumo DL/Box Jumps: 245x3x4/33"x3x4 (30s rest)

30s: 10 MPH 0% grade
90s: 5 MPH 0% grade

I honestly have no idea how many sprints I did as I lost count at around 3 or so. The total time was 21 minutes including a 3 minute warm-up and a 3 minute cool-down, but I know I messed up the intervals. If I had to guess, I'd say I did around 7 or so. I actually felt much, much better than I expected and will start to do this 2x/week in addition to adding MMA into the routine. I'm not really cutting calories per se, but I'm increasing activity, which is plenty to give my body a nice kickstart.

Updated Supps:
Swole Stack (4 caps/day each)
4-6 scoops RecoverPro
2 AlphaBurn
65mg Forskolin
750mg GTE
2 Thermogum
2 Sesamin
1g TTA

 

[Rodja]

7/7: MMA

I did some warm-up guard work with some newbies at the gym to show them some fundamentals. I worked the fan sweep series (sweep, guillotine, kimura), scissor sweep, and basic armbar from guard. After that I wrapped my hands and put on the gloves and shin guards. My first round was against a dude I've sparred for years now and I like to spar with him because it helps me to really establish my range and work my entire plethora of strikes. He's been nursing some bad ribs, so no body shots, but I still had the green light on HK. I mainly worked on my counters and combinations while focusing on ending every combination with a kick. By the end, his legs were torn up as I worked both the inside and outside kicks very heavily all while barely throwing my power hand (it hurts like hell to extend the shoulder and I fight southy). The next round was a little harder as I went against a LHW that is in fight shape. My main objective was to not get killed and to be able to somewhat push him. I manage to land my jab effectively all while still working the kicks and, especially, body shots. The great equalizer is a nice kick to the liver.

After this, I went 2 rounds with a guy with solid striking experience, but little ground game. After about 30 seconds, I noticed that he did not like to be pressured and I went against my grain and stalked him for the rest of the round. To compound the fun, I shot in whenever he did finally commit to a rear hand and took him to my realm: the mat. Instead of going for anything fancy, I only worked on advancing position and getting either an arm-triangle or a variation (D'Arce, Brabo). We continued to work and I pushed him the whole time to get him accustomed to adjusting to MMA and opposed to kickboxing.

Following this, I gave him some basic wrestling tips and then help mitts while working Boxing and GnP drills. All in all, a very productive session.

 

[Rodja]

7/8: Horizontal F/E

Supinated BB Rows: 245x12, 255x10, 275x10
CG: 155x8, 165x8, 175x6
DB Rows: 150x10+5 (R-P)
HS Decline Press: 100x12, 100x12
HS DY Row: 145x12, 170x10
Incline Flys/Incline Scapula Adductions: 40x12/40x12, 50x12/50x12

DC Stretches

Still getting back the strength in the shoulder. I'm really focusing on balancing my grips and fixing my overly internally rotated shoulders. So far, so good...

7/8: Dynamic Lower/Core

Jump Squats: 65x3, 75x3, 95x3, 105x3
Good Mornings: 45x6, 55x6, 65x6
GHR: BWx3, BWx3, BWx3
Hypers/Hanging Leg Raises: BW+90x12/BWx12, BW+115x10/BWx12

DC Stretches
Foam Roll

I've decided to scrap heavy leg training and focus on power and strict form. The weights are relatively low, but I've been doing some research on effective loads for power and it seems that the lower end (30-50% 1RM) provides better gains in peak force despite the smaller loads. Plus, the chance for injury is much smaller.

 

[Rodja]

I should also say this: mandatory pre-hab for EVERYONE.

Agile Eight
http://www.defrancostraining.com/ask_joe/archives/ask_joe_08-10-03.html#question04
Simple Six
http://www.defrancostraining.com/ask_joe/archives/ask_joe_08-10-31.html

 

[Rodja]

7/10: MMA

Sparred 7 rounds total of moderate intensity. This was really to get my range and timing back as it has been horrible.

7/12: Vertical F/E, Core

Simple Six Pre-hab

Dips/Neutral Pulls: BW+45x10/BWx10, BW+70x6/BW+25x3, BW+45x10-drop-BWx10/BW+25x5-drop-BWx5
DB Shoulder Press/Hammer Curls: 50x10x3/50x10x3
Upright Rows: 135x10, 145x6
DB Shrugs: 100x12x2
Rope Pressdowns/Cable Curls (BOSU)/Planks (BOSU):115x12x3/115x20x3/20x3

DC Stretches

Shoulder is still kinda eh and it's starting to get really frustrating. I'm going to do a slight deload soon and will kick up the cardio that week.

 

[Rodja]

7/13: Dynamic Lower, Sprints

Sumo Deads/Box Jumps: 255x3x3/34.5"x3x3 (30s rest)

Warm-Up
3 min-5 MPH
30s 10 MPH, 90s 5 MPH (x5)
30s 10 MPH@2% grade, 90s 5 MPH@2% grade (x2)
40s 10.5 MPH@2% grade

Cool Down
4.5 min 3.5 MPH

 

[Rodja]

7/14: MMA

7/15: Horizontal F/E, Core
Supinated BB Rows: 245x12, 275x10, 285x10
CG: 135x8, 155x6, 165x6
DB Rows: 150x10+5
HS Decline Press: 100x12, 110x10
HS Yates Row: 145x12, 170x10
Incline Flys/Incline Scap Adductions: 50x12, 50x12/50x12
Trunk Rotations: 70x12x3

DC Stretches
Foam Roll

 

[Rodja]

7/17: Dynamic Full-Body, Sprints

Pre-hab
Warm-up

Jump Squats/Good Mornings: 105x3/105x3, 105x3/105x3, 105x3/105x3
Dynamic BP/Reverse BB Rows: 105x3/185x3, 105x3/185x3, 105x3/185x3
Hang Clean/Neutral Pull-ups: 135x3/BWx3, 135x3/BWx3, 135x3/BWx3

Sprints

7/19: Vertical F/E, Core

Dips/Neutral Pull-ups: BW+45x10/BWx10, BW+70x8/BW+25x5, BW+70x8/BW+25x5
Hang Cleans: 135x3, 145x3, 155x3
DB Shoulder Press/Hammer Curls: 50x12/50x10, 55x12/55x8, 60x10/55x8
DB Shrugs/Reverse Curls: 100x12/65x10, 110x12/75x10
Pressdowns/BOSU Planks: 160x12/20s, 160x12/20s, 160x12/20s

 

[Rodja]

7/20: Dynamic Lower, Core

Deadlifts/Box Jumps: 245x3x3/34.5"x3
Hypers: BW+45x12, BW+90x12, BW+135x6 (PR)
Woodchoppers: 60x12x3

Sprints

I decided to go back to regular deads until I get my hip issues corrected. I've noticed less discomfort this past week and I think the piriformis/glute pre-hab is starting to pay off.

7/21: Sprints

I switched to a 1:1 on sprint:rest this time (30s each) for 8. I've also kicked it up to 11MPH/6MPH, respectively. My heart actually didn't feel like it was about to explode, either.

 

[Rodja]

7/22: Horizontal F/E, Core

CG: 135x5, 155x5, 165x5
Supinated BB Rows: 245x12, 255x12, 275x12
HS Decline Press: 100x12, 110x12
DB Rows: 150x12 (PR)
Incline Flys/Scapula Adductions: 50x12/50x12, 50x12/50x12
Cable Rows/Weighted BOSU Crunches: 200x12/130x15, 200x12/145x15

 

[Rodja]

7/26: Vertical F/E, Core

Pre-hab
Foam Roll

Dips/Neutral Pullups: BW+45x10/BWx10, BW+70x5/BW+25x5, BW+80x5/BW+35x3
Hang Clean: 135x3, 145x3, 155x3, 160x3
DB Shoulder Press/Hammer Curls: 55x10/55x8, 60x10/55x8, 65x8/55x8
DB Shrugs: 100x12, 110x12
Pressdowns/Woodchoppers: 160x12/60x12, 175x12/60x12, 175x12/60x12

Good session with a slight increase in power in my technique. I can feel a bigger burst in my lifts since I've started to incorporate this style into my routine. It's too early to tell whether or not it's helping my MMA game, though.

MMA

 

[JoHNnyNuTZ]

Still getting it bro. Good stuff.

 

[VolcomX311]

Someone else who does hang cleans here. I feel less like a black sheep now. Do you do the hangs with wraps? I'd suggest raw gripping it. The improved grip strength should translate well to your BJJ.

 

[Rodja]

Someone else who does hang cleans here. I feel less like a black sheep now. Do you do the hangs with wraps? I'd suggest raw gripping it. The improved grip strength should translate well to your BJJ.

I raw grip it. At this point, I'm really focusing on the hip drive and burst and less on the actual weights.

 

[VolcomX311]

I raw grip it. At this point, I'm really focusing on the hip drive and burst and less on the actual weights.

I hear ya. At 135-155, I'm bringing the weight up to the catch, with only a slight bend at the knees, at 175+ I find myself dropping down into the catch. I feel my lift has peak velocity and greatest hip extension at 135-155 range. Anything heavier, it starts to become more technique related, then really maximizing my hip burst.

 

[Rodja]

I hear ya. At 135-155, I'm bringing the weight up to the catch, with only a slight bend at the knees, at 175+ I find myself dropping down into the catch. I feel my lift has peak velocity and greatest hip extension at 135-155 range. Anything heavier, it starts to become more technique related, then really maximizing my hip burst.

I've added lots of hip related elements to my routine lately. Jump squats, box jumps, 1-leg box jumps, etc. have become recent additions.

 

[VolcomX311]

I've added lots of hip related elements to my routine lately. Jump squats, box jumps, 1-leg box jumps, etc. have become recent additions.

What are your feelings on Hip Thrusters?

 

[Rodja]

What are your feelings on Hip Thrusters?

I like them on 2 benches and with true explosion. Some use too much weight or really bad form.

 

[VolcomX311]

I like them on 2 benches and with true explosion. Some use too much weight or really bad form.

I see a problem with too much weight as well. It turns the lift from a power movement to a regular strength lift.

 

[Rodja]

I see a problem with too much weight as well. It turns the lift from a power movement to a regular strength lift.

Getting people to understand the difference is such a pain in the ass.

 

[VolcomX311]

Getting people to understand the difference is such a pain in the ass.

[deep sigh]

 

[Rodja]

[deep sigh]

You know what I'm talking about...

 

[Rodja]

After a lackluster week of training, I have decided to start a deload this week. My shoulder's feeling better, but needs a bit of rest. Also, my legs are tired. I can tell I don't have the burst right now as both sprints and jump squats were exceptionally difficult.

8/3: Vertical F/E, Core, Cardio

Foam Roll
Rotator Pre-Hab

Dips/Neutral Pullups: BW+25x15/BWx12, BW+25x10/BWx8, BW+25x10/BWx8
Hang Cleans: 105x3, 105x3, 105x3
DB Shoulder Press/Seated Hammer Curls: 30x12/30x10, 30x12/30x10, 30x12/30x10
DB Shrugs: 80x12, 80x12, 80x12
Pressdowns/Planks: 130x12/20s, 130x12/20s, 130x12/20s

Cardio

24 minutes Power Walking

This is my first run at deloading. My goal is to stay active without pounding the joints and tissues as much as I have been for the past 4 months.

 

[Rodja]

8/9: ME Upper, Cardio

Foam Roll
Rotator Pre-Hab

Weighted Pullups: BWx10, BW+10x6, BW+25x5, BW+35x3
Flat DB Press: 50x15, 55x15, 60x15
Supinated Cable Rows/Facepulls: 180x12/145x15, 180x12/145x15, 180x12/145x15
DB Shrugs: 80x12, 90x10, 100x7+1
Hammer Curls: 40x12, 45x12

25 minutes cardio

I've decided to dust off the DeFranco Westside for Skinny Bastards routine and implement this into my routine since it is more of an "athletic" based lifting routine. My body feels good and the deload seems to have revitalized my body and mind. I'm still going to ease into this routine and still take out about 20% of the volume for the first couple of weeks to work my way back into training.

8/10: Dynamic Lower, Core, Cardio

Foam Roll
Agility Warm-Up

Box Jumps: 27"x3, 27"+3-45s on top x2, 27"+5-45s x1, 27"+7-45s x1, 27"+9-45s x1, 27"+9-45s x1
Reverse Lunges (front foot elevated): 95x10, 95x10
Angled Hypers: BW+45x12, BW+45x12, BW+45x12
Trunk Rotations: 60x12, 60x12

25 minutes cardio

I need more hip power. This is something that I've neglected for far too long and it is one of my main elements to judge the efficacy of this run.

 

[Rodja]

Supps:

4-6 scoops RecoverPro
3 Alpha T-2
3g ALCAR
2 Sesamin
1g TTA
4 Glycobol
4-5 HGHpro
1-2 ThermoGum
6-8g Fish Oil

I'm just a tad over 200 right now and would like to get down to about 190 within the next 8 weeks.