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BJJ, Strength & Air Traffic Control

02May12

Bench
195x8 (rep PR)
175x10
155x12

Weighted Pushups
+35x15
+35x12
BWx12

DB Side Raises
30'sx12
25'sx12
25'sx12

DB Standing Tri Extensions
20'sx10
25'sx10

Notes

-None

MMA

Warmed up with calisthenics and skipping rope. Then went into two different complex combos that I had a hard time with. Worked these for about 30 minutes then did bag work; coach called out sprawls, strike combos, knees, elbows, sprints, sit ups...Then finished with more sit ups and some clinch work. The one guy I was working with had his shoulder pop out and was screaming and cursing so horribly in pain for several minutes as he tried to get it back into place by punching the air hard. Everyone just watched, unable to help. It was upsetting but he was fine.

Rolled and coached a brand new smaller guy on BJJ at the end for about 5 minutes. Taught him kimura from guard and general figure four grips can apply to almost anywhere, especially toe holds since he is small I mentioned they are great against bigger opponents. Also worked maintaining mount and keylock.

Felt good.
 
eastNYgoon138 said:
Yea, I agree!

I think I'm going to try making it. I just need the vanilla protein powder. Do you think it matters what brand?
Click to expand...

I use ELITE and ON and they both work fine. Sometimes mix casein and whey, I don't think it's too important. Let me know how it goes and get a pic! They are so delicious I had several over the past few days :)
 
03May12

Shadowboxing
Three 3-minute rounds

Running
6 minutes

Notes

-Feeling better and better with conditioning and endurance.

-Pleased with bodyfat/physique changes, and the woman is coming in tonight so we'll get to hit the LA beaches this weekend. Still going to squat tomorrow and squeeze in some BJJ Saturday morning. Also NO fucking up the diet this time, still going to stick to Leangains and keep my macros in check no matter what junk food she eats in front of me.
 
Composition update from this morning; about 15 hours fasted. Flexing as hard as possible, 163.5lbs and estimated 10.5-11.0% bodyfat from caliper test.
Why do I appear to have no upper chest? Look like hard boobs!
03May12FlexedandCensored.jpg
 
You're way too oversensitive about your physique bro. You're shredded and proportioned fine. Don't cry.
 
Nothing wrong with low bf and a balanced, healthy physique. I'm just sayin' you're actually already there.
 
That cheesecake recipe was on point. Even the gf liked it! Thanks for sharing.
 
ThunderhorseMMA said:
You're way too oversensitive about your physique bro. You're shredded and proportioned fine. Don't cry.
Click to expand...

Nice traps and abz, upper chest and armz need sum work thought. 7/10 would fwap again.

I'm super jealous of your MMA training. How hard is it transitioning from a strict BJJ background?
 
TheJewBear said:
Composition update from this morning; about 15 hours fasted. Flexing as hard as possible, 163.5lbs and estimated 10.5-11.0% bodyfat from caliper test.
Why do I appear to have no upper chest? Look like hard boobs!
03May12FlexedandCensored.jpg
Click to expand...

Yeah, if I had a body like that I'd hide my face, too.

But most importantly, how the flying fuck did you snap that picture when your phone is clearly angled away from the mirror?
 
Sobchak said:
Yeah, if I had a body like that I'd hide my face, too.

But most importantly, how the flying fuck did you snap that picture when your phone is clearly angled away from the mirror?
Click to expand...

Holy fuck. Mind blown.
 
Valid points all around.

07May12

Deadlift
250x2
365x6 (Rep PR)
330x6

BB Shrugs
205x12
210x12
205x12
205x10
205x10

Weighted Chins
+60x7
+35x7
BWx10

Wide Grip Pullups
8
7

Curls
25'sx10

Notes

-Felt great today pulling! Had plenty left in the tank.





MMA

Jumped into class a little late; got right into a couple of combinations, drilled them a bit then went into a couple of circuits; ground and pound, strikes from bottom guard, hanging guard from a heavy bag, pressed against the wall by a heavy bag, and heavy bag work.

Then got to spar for the first time ever. Went into the boxing ring with gloves and shin pads, and went with 3 consecutively better opponents. The 1st was big but slow and very non aggressive, and I took him down at will and got a couple of guillotines from his failed shots. Next guy was my size but had way better stand up; he was landing some strikes but also I was able to set some things up to double legs. Also took the back off of a clinch attempt, to a choke. Last guy was best; he had good grappling and good striking, so I ate several strong hooks and straights plus some leg kicks. Didn't get any takedowns but pulled guard once lol.

Rolled one round with that last guy, just no-gi grappling. Here I shined, and got several elevator sweeps and maintained top a lot but he finally got to my bottom half guard and heel hooked me. Very well-rounded guy.

Feeling good. Visit from the woman went awesome :) very pleased and looking forward to life back on the east coast.
 
08May12

BJJ (no-gi)

Pretty good warmup with lots of drills; went into technique doing the jumping guillotine from one guy on the ground we did a few weeks ago. This time I got it cleaned up a lot. Then we went into an ass ton of foot locks and knee bar entries, from a variety of places. Our instructor is a very young, American black belt who loves foot locks so I expect to see a lot of this in the future. He is all about heel hooks so we were hitting a lot of those today; off of single legs, bear hugs, etc.

Rolled with the flyweight pro, got his game figured out because it's all arm drags and back takes to chokes and guillotines. Dominated him positionally but no subs. Then went with a blue belt and a purple belt, got tapped once each. They were both about 10lbs lighter than me.

BJJ (gi)

We put on our gi's directly afterwards and drilled hip tosses and takedowns to submissions. Then more knee bar and foot lock work from different entries.

Rolled with the same people again minus the pro; tapped the blue this time with a key lock from top half guard, and positionally was very even with the purple. I seemed to improve in the gi somehow, though it makes sense because this gym is very MMA/no-gi focused and most of my training has been in the gi.

One guy asked me if I did Crossfit based on my physique. I don't know if that was a good thing or bad thing and yet I told him I do powerlifting. He said, "what's that?"
 
It's a medicine cabinet mirror adjacent to a bathroom mirror. Like a god damn fun house.
 
09May12

Bench
200x8
180x8
160x10

Weighted Push Ups
+35x18
+35x12
+35x12

DB Side Raises
30'sx12
30'sx12
25'sx12

DB Tri Extensions
25'sx10
20'sx10

Notes

-None
 
10May12

Muay Thai

Really basic class, not much intensity just focused on techniques and combos. Rolled a no-gi round with a white belt afterwards and went over some basics a little bit. Pretty slow and boring day.
 
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