BJJ, Strength & Air Traffic Control

13Mar13

100mg caffeine, 4g DAA, 5g creatine mono, 10g BCAAs, 14hrs fasted

Bench
240x4
205x7
185x8

Weighted Pushups
+40x15
+40x15
+40x15
+40x15
BWx15 (feet on bench)

V-bar Tri Pushdowns
a bunch

Side DB Raises
30x10
30x10
32x8 or 9
32x8

Neck Complex

Notes

-Weak ass benching. The pushups probably aren't the best assistance movement for bench.

BJJ

Mixed gi class taught by a purple belt. Went over a sitting arm bar from the feet, kind of like how Matt taught except this time you pivot by putting your foot in the hip. This felt a bit more natural but they're very similar. Then went over jumping to the ankle lock position from open guard. Drilled a lot on both sides. Finally transition from there to x-guard sweep, stand in base to ankle pick. Everything felt pretty good.

Did king of the hill rolling with a few whites, blues and a purple. Did well against everyone except the purple. Been hitting under hook Migliarese armbars a lot lately.
 
14Mar13

500mg rhodiola, 4g DAA, 5g creatine mono, 10g BCAAs, 14hrs fasted

BJJ

Open mat; rolled with a white belt and a couple of blues for about 30 minutes. Moved sluggishly and stamina seemed to go away pretty fast; arms got tired etc.

The weather has been so shitty lately. Once it gets nice consistently I'll be doing HIIT running like I did last summer in sunny California. It almost never rained out there, and today in NY it was in the 30's with insane icy winds.
 
15Mar13

500mg rhodolia, 5g creatine mono, 10g BCAAs

Squat
275x8
225x9
205x10

Hanging Leg Raises
13
11
10

Neck Complex
50 reps

Stomach Vacuum
30s
30s
30s

Notes

-Squat strength is coming back to pre-fatass levels. Haven't broken out the Inzer belt yet.

HIIT
Sprints, 10 minutes
1:1/1:2 work/rest
 
16Mar13

500mg rhodiola, 10gBCAAs, hungover

BJJ

One of the best brown belts I've rolled with taught some arm bar from guard details plus an arm bar defense. One thing that sticks with me is biting your leg down on his neck or even on his head to collapse posture.

Matt stepped in to teach some deep half stuff. I've never touched this material before ever so it was all new and the entries were very stiff and unnatural. However, the deep half defense to kimura felt more solid.

Did king of the hill from half guard and rolled a couple of rounds with some tough dudes. Matt complimented my partner and I when we were rolling as "that's what a good match looks like!" due the speed of movement and number of reversals we each hit. Ended with me standing in base to fighting stance from my back and Matt called it time and giving more praise. Always great to get good feedback from your instructor.

Conditioning felt bad today and I wasn't moving as smooth as I'd like.
 
Any reason for the 14 hour fasts, as opposed to longer? Most of the research I have seen indicates that some of the benefits of IF (increased fatty acid oxidation, reduced lipids, etc.) often don't occur until 16-20 hours. And LeanGains calls for a 16/8, if I remember correctly.
 
TeddyRoosevelt said:
Any reason for the 14 hour fasts, as opposed to longer? Most of the research I have seen indicates that some of the benefits of IF (increased fatty acid oxidation, reduced lipids, etc.) often don't occur until 16-20 hours. And LeanGains calls for a 16/8, if I remember correctly.
Click to expand...

My fasting times vary for a couple of reasons. Usually due to work schedule/time crunch, or just getting off schedule. I do usually fast at least 16 hours when feasible. It hasn't been an issue in the past but yeah I do feel you
 
18Mar13

10g BCAAs, 100mg caffeine, 500mg rhodiola, 18 hours fasted

Deadlift
335x8
280x9

Weighted Chins
+60x6
+25x10
+10x10
BWx9

Some rows n some Fat Gripz curlz

Notes

-Nothing really to comment on. Tied 8-rep PR

BJJ

Warmed up with a bigger purple belt doing takedowns of our choice. Worked some drop seio-nage, arm drags double legs, ankle picks, sitting arm bars and firemans carries.

Matt went over trouble shooting the basic spider guard sweep; basically bring the guy out to your six o'clock instead of nine o'clock to off balance him and take him over. Don't fight a strong base directly. Went over a variation to leg lasso into an omoplata.

King of the hill from guard; went with ALL purples since there were a ton of them in class tonight. Got my ass handed to me pretty well. Didn't perform too great tonight.
 
19Mar13

500mg rhodiola

Conditioning
Treadmill incline @ 12% mixed with some sprints, 10 minutes

BJJ (no-gi)

Matt went over three passes from open guard; first was a knee cut to get a hook off of you, into the knee-tap or bullfighter pass to knee on belly.
Second was if they jump half guard on your passing leg. You attempt the first pass, but it doesn't work. So you sprawl and use your CHEST, low on his hips to flatten him, freeing your passing leg and passing. It's really important to get low on him with your chest, because if I don't consciously do this I'm way too high and don't have my weight and leverage where it needs to be.
Third was off of them moving to x-guard from the original position. You bring your underhooked leg around their head to the other side of their body, and sort of flop/slide on that hip around to pass.

Rolled king of the hill for 30 minutes followed by three 5-minute rounds. Had some mixed rolls. Escaped side control from a very tough brown belt and hit the arm trap sweep from turtle for the first time on a purple belt. Went with a light weight MMA fighter who was very good and tapped me a few times.

Lots of rolls in tonight and stayed a little later than usual.

Felt great to be rolling on the LAST DAY OF WINTER in such beautiful weather. I love the northeast in the spring and summer.

Ceasing rhodiola tomorrow. It doesn't seem to be helping much with anxiety/focus like I thought it might. Sort of making it worse actually.
 
20Mar13

200mg caffeine, 15g BCAAs, 18hrs fasted

Bench
215x8
185x10
185x10

Weighted Push Ups
+50x15
+50x12
+50x11

Side DB Raises
(40'sx5)x4

V-Bar Tri Pushdowns
72x10
65x10
65x9
65x10

Neck Complex

Notes

-While washing the dishes before work this morning I cut my index finger open pretty bad. It's right on the second knuckle, so any kind of bending the finger sucks. While benching 215 the wound split open and blood was dripping through the bandage and got everywhere. It was sick but got cleaned up and re-bandaged.

-No BJJ tonight with this fresh wound :(

-Need to find a stimulant that works for me. The 200mg of caffeine I took this AM (equal to 2 cups of coffee) had me wired and feeling GREAT for about 2-3 hours. After that though, big crash. All I wanted to do was curl up and sleep. Totally went from 9 to 2. If anyone knows of a good supplement to take for energy that doesn't do that to you, I'm all ears. Took a 5-hour energy around noon and still feeling lethargic.

-Being back on intermittent fasting has become normalized again. Meaning, I'm not agonizing about food during the fast or getting hunger pangs. My hunger reaches a certain level and just stays there, or even goes down as the day goes on. Diet soda and lots of water helps.
 
22Mar13

18 hours fasted, 10g BCAAs

Squat
285x8
225x9

Lunges
25
25
25

Hanging Leg Raises
12
11
10
9

Notes

-None

BJJ

Went over two very challenging x-guard sweeps/submission series that I was having tons of trouble with. For the life of me I couldn't get my hips to move the right way. INTERESTINGLY enough, when it came down to live rolling from the set up, I executed the move awesomely.

Rolled with a couple of purples, whites, browns and a blue. A little challenging to do what I wanted to with the cut on my knuckle (bandaged with liquid band-aid and tape) and another wound on my opposite hand finger. Had a mini-anxiety attack on bottom half guard with the big blue belt. Dunno why...

Oh and this amazing purple belt I rolled with earlier in the week turned out to be a brown belt since 2010 who forgot his belt so just wore a purple that day. What a relief!
 
23Mar13

Conditioning
LISS Cardio, Incline Treadmill walking for 13 minutes

BJJ (no-gi)

We learned some side control escapes today depending on how they are holding you.

The first was when their near side hand is blocking your hip. Cup that arm with your left hand and hold the tricep/bicep. Bridge, and bring your body into and under him (not bridge and shrimp away as is usually the case). When you're under him and holding that tricep still, simply dump him over you to the left and come up on top. Use your framing arm to help.

Second one was an arm trap and roll. If both of his elbows are on the far side of you, take your right arm and collapse his left arm while straightening your body and rolling. This one took more effort it felt like.

Last one was to tap their left arm down towards your legs while you triangle-jump the arm. From there, push his head with your left hand and collect his head in the triangle as well. Our instructor felt the best finisher was a tricep cutter with the blade of your forearm on the trapped arm. When he does it, it hurts IMMENSELY with just a tiny bit of pressure.

Rolling was pretty bad. I didn't have my cup or mouth piece today, and the two cuts on my hands were bothering me. Got my ass kicked pretty bad and got guillotined from a weak takedown attempt. Since I didn't have my mouth piece in, my teeth grinded into each other so hard I thought they were going to break apart. Ungh. Tough morning.
 
That write-up of your last BJJ session makes me glad I don't do jiu jitsu anymore. Sounds painful.

Send me a text soon, I'm on Long Island until Wednesday morning!
 
TheJewBear said:
23Mar13

The first was when their near side hand is blocking your hip. Cup that arm with your left hand and hold the tricep/bicep. Bridge, and bring your body into and under him (not bridge and shrimp away as is usually the case). When you're under him and holding that tricep still, simply dump him over you to the left and come up on top. Use your framing arm to help.
Click to expand...
I block the hip this way when someone starts to get away from me and until I can get my knee back to their hip. Are you flattened on your back when you start this? I'm trying to visualize how this starts and plays out, but not having much success.
 
WitchCraft said:
That write-up of your last BJJ session makes me glad I don't do jiu jitsu anymore. Sounds painful.

Send me a text soon, I'm on Long Island until Wednesday morning!
Click to expand...

Gotta take the good with the bad, man.

I'll text you guys later!

fuqimtired said:
I block the hip this way when someone starts to get away from me and until I can get my knee back to their hip. Are you flattened on your back when you start this? I'm trying to visualize how this starts and plays out, but not having much success.
Click to expand...

You're flattened out when you start, yeah. He's on your right side and his right hand is blocking your right hip (it's alright bro lol) and his left hand is wherever.

Your left hand is grabbing, pinky up, the inside of his right arm above the elbow, anchoring it to your body.

From there you bridge, bring your hips into/underneath him then roll to your left/dump him over your left side. You're still trapping that right arm of his so he has nothing to post with.

Does that make sense?
 
TheJewBear said:
Gotta take the good with the bad, man.

I'll text you guys later!



You're flattened out when you start, yeah. He's on your right side and his right hand is blocking your right hip (it's alright bro lol) and his left hand is wherever.

Your left hand is grabbing, pinky up, the inside of his right arm above the elbow, anchoring it to your body.

From there you bridge, bring your hips into/underneath him then roll to your left/dump him over your left side. You're still trapping that right arm of his so he has nothing to post with.

Does that make sense?
Click to expand...


Yep, sure does. Going to to try that out this week. thanks for the explanation!
 
25Mar13

100mg caffeine, 14g BCAAs, 20 hours fasted

Deadlift
345x7
285x8

Weighted Chins
+70x6
+45x8
+25x8
BWx10

Notes

-Minimalist workout. Felt a little weak today all over; had another rep in the tank for deads but was just feeling lethargic and slow.

BJJ

Warmed up by practicing takedowns for a few minutes. Worked my arm-drag double leg, arm-drag back take, sitting arm bar, ankle pick and drop seio-nage.

Matt went over passing half guard when standing; the same series we had done a couple of weeks ago and I really think it's good to go over it again like this. Key points: keep your outside leg BACK and away from his belt line--never past it! He will be able to underhook it and work x-guard or god knows what. Keep your free leg back and away from him while you work the pass.

Alternately, if he manages to get your leg, as soon as he gets his underhook you bring your outside leg up and over to the other side of his body, sliding/falling into place as you face him and get the far side underhook into side control. Really hard to explain without pics/vid.

King of the hill from guard. Went with a huge blue belt and a huge black belt plus some purples and a couple of whites. Nothing too major or noteworthy.

Matt has been noticing and watching me more while rolling it seems as well as shouting lots of praise for moves I do. This is good, because I definitely am working towards that purple belt right now and want to make sure that my instructors are noticing what I need to work on to get better.
 
26Mar13

BJJ (no-gi)

Too tired to log. Very rough night and in tons of pain in legs, feet, neck and shins.

EDIT:

Got up too early for work bc thought had to be in at 0630 but really 0700. Anyway, my big toe is swollen and it hurts to walk so I'll skip BJJ tonight. Had a rough roll with a VERY good MMA fighter last night. He was a big foreign guy, extremely aggressive and strong. I suspect possible AAS use but just a gut feeling. He tore me apart effortlessly and said he only had 4 years of MMA training, all no gi. He put a can opener on me from my guard and basically came at me really hard in general. I constantly felt in risk of being injured with this guy.

Beside that, had a rough night in general just not rolling too efficiently or aggressively. Felt like in no-gi, from my guard I just can't do shit. Grips don't work, we are too slick from sweat to hold on to anything etc. Just a bad night of training but one thing I've noticed is when you start having a real bad slump, it means a "growth spurt" of learning is around the corner.

Fasting today until I bench after work, and might go back to the gym later for LISS cardio. Almost done with The Godfather on my Kindle and walking on the treadmill is a nice way to kill two birds with one stone.
 
Last edited:
27Mar13

14g BCAAs, 4g beta-alanine, 18hrs fasted

Bench
225x6
190x8
180x9

Weighted Pushups
+50x15
+50x12
+50x12
+50x10

Side DB Raises
40sx6x3

Tri Rope Pushdowns
57x6
57x5
57x5
57x6

Neck Complex

LISS
15 minutes incline treadmill walking

Notes

-Sorta lethargic and not really motivated today. 225 felt 'ok'.
 
TheJewBear said:
26Mar13

BJJ (no-gi)

Too tired to log. Very rough night and in tons of pain in legs, feet, neck and shins.

EDIT:

Got up too early for work bc thought had to be in at 0630 but really 0700. Anyway, my big toe is swollen and it hurts to walk so I'll skip BJJ tonight. Had a rough roll with a VERY good MMA fighter last night. He was a big foreign guy, extremely aggressive and strong. I suspect possible AAS use but just a gut feeling. He tore me apart effortlessly and said he only had 4 years of MMA training, all no gi. He put a can opener on me from my guard and basically came at me really hard in general. I constantly felt in risk of being injured with this guy.
Click to expand...

Yeah I hate that feeling.

Beside that, had a rough night in general just not rolling too efficiently or aggressively. Felt like in no-gi, from my guard I just can't do shit. Grips don't work, we are too slick from sweat to hold on to anything etc. Just a bad night of training but one thing I've noticed is when you start having a real bad slump, it means a "growth spurt" of learning is around the corner.
Click to expand...

What a great attitude! I'm gonna steal that one...

Get healed up man...
 
29Mar13

14g BCAAs, 100mg caffeine, 4g beta-alanine, 19hrs fasted

Squat
295x8
225x10

Hanging Leg Raises
15
10
7

Notes

-Another minimalist workout. Just felt soo unmotivated all day. Though, one rep shy of my 9-rep PR.

-Wore a belt today for the first time in a long time. It helped a lot and every rep was very tough.

-I might be losing weight too quickly. I went from 183 to 177 over the past 4 weeks.

BJJ

Nick taught a very cool sweep from open guard. Starting from your opponent having grips on your pants, you strip the grips and scoot in between his legs. Triangle your right leg behind his right leg and dive your head behind his left ankle, reaching your left arm around the front of his thigh and hooking the leg. Extend your body and legs to trip him backwards and come up to pass on top.

We also learned two alternate options off of them stepping out of the position before you can extend; one is a very cool ankle pick using your elbow to "guillotine" the ankle as you roll him over from your knees. The other was a back take kind of like how you do from DLR. Everything clicked really well tonight which is always good.

Rolled king of the hill with a few whites, blues and purples. Did so-so, nothing really too great or terrible. Felt like I was WORKING really hard when I shouldn't be.

Escape turtle/back take from a blue to come on top using then arm trap and roll.

After class Matt and Nick gave some stripes and awarded a blue belt to a young kid.
 
You must log in or register to reply here.

Latest posts

Forum statistics

Threads
1,281,156
Messages
58,344,462
Members
176,009
Latest member
wmmaf

Share this page

Back
Top