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BJJ, Strength & Air Traffic Control

11May12

Squat
280x7
245x10
185x12

Decline Situps
12
+10x10
+10x10

Calf Raises
x whatever

Notes

-Awful sleep last night.

-Sucks that my current work schedule doesn't jive well with the training schedule at the MMA gym. I'll be on this current, unaccomodating shift a couple more weeks then to days. Miss training like a madman.
 
12May12

BJJ

Went to open mat at the local Ribeiro affiliate, where a co-worker trains. He's actually #2 at the gym as a 4-stripe purple and is very big, like 6'3" 240lbs. It was just he and I so we rolled for about 30 minutes. He was slow and methodical though used his pressure here and there, which was powerful. He showed me a couple of knee on belly escapes after I inquired about it, and also pointed out a huge flaw in my game that has gone unremedied.

I often will use my flexibility as an easy way to stop a pass or regain guard--just inserting a foot or knee across my body, making a pretzel out of myself and getting safe again. Instead of doing this, which he says no top level guys do, I need to be moving my hips instead. Move myself instead of staying still and using my leg flexibility. I won't get crushed or smashed this way and will open up many more avenues of escape and counters.

After we discussed this we rolled again and all I concentrated on was hip movement. What a difference! I was escaping and moving much better, much more like a BJJ guy should. This was a big light bulb for me and finally makes sense in this context. I've often been told I need to move my hips more and this really helped.

So I'll be training at the Ribeiro school in addition to MMA/MT/BJJ at the other gym. The prices are both reasonable enough that I can afford both. The schedule at this new place is rather inflexible, just classes a few nights in the evening but it's 5 minutes from my house and seems more focused than the other place.
 
14May12

Deadlift
370x3
335x4

BB Shrugs
215x12
215x12
215x12
205x12
205x12

Chins
+10x5
+20x5
+60x7
+35x8
BWx10

Wide Grip Pullups
7
7
7

DB Curlz
25'sx10
20'sx10

Notes



-Awful, awful sleep lead to a very weak workout. Amazing that 365 last week felt so easy and 370 today felt almost impossible. Just had no power or energy in the central nervous system today.

-Diet has gone off the rails big time, and yet I'm very motivated now to get it back on track and also get BJJ training back on track. It's been such a clusterfuck since arriving in California. My work schedule is going to get better soon so it'll be back to 4-5x weekly. Gotta keep working towards that purple belt!
 
Last edited:
TheJewBear said:
14May12


Notes

-Awful, awful sleep lead to a very weak workout. Amazing that 365 last week felt so easy and 370 today felt almost impossible. Just had no power or energy in the central nervous system today.

-Diet has gone off the rails big time, and yet I'm very motivated now to get it back on track and also get BJJ training back on track. It's been such a clusterfuck since arriving in California. My work schedule is going to get better soon so it'll be back to 4-5x weekly. Gotta keep working towards that purple belt!
Click to expand...

You got me started on the LeanGains methodology and I've been going strong for almost 4 weeks now. It's tough sometimes to keep up with the set 8 hour feeding window, especially when your schedule just doesn't mesh well with your usual routine. My coworkers think I'm nuts that I eat after 2 pm and the amount of food I eat. Anyways, despite being sleepy, you still make putting up 370 look easy though, very impressive. Keep up the good work, man!
 
15May12

BJJ (no-gi)

Worked Mir locks from stand up and half guard, to reversals and takedowns. Drilled with the bantamweight pro, then rolled a round with him and a huge strong guy. Tapped him with a triangle from guard then next round he got me with a HARD double leg, almost took the wind out of me, but he couldn't do anything from side control and got frustrated and stopped. Man, you mix some technique with superb athleticism and it's a potent result!

BJJ (gi)

Did Judo throws and trips to warm-up. Our BB showed me the double sleeve grip hip toss they do a lot in this gym and I was glad to learn it because it's pretty bad ass. Went over the hip toss to an alternative leg trip finish then a couple of submissions from there.

Rolled just with the blue belt I keep getting paired with, lol. He's a little smaller than me and our technique is very close. I tapped him twice with baseball bat chokes over about a 10-12minute round. Got passed more than I would like, though did get top positions a lot too. He reversed out of my leg attacks pretty well, and while I had a hard time positionally here and there never felt in danger of being submitted.

Lots of injuries. Calves are in a ton of pain from doing sprints Sunday, back and hamstrings are sore from deadlifting, cut on my finger from a tuna can (!), blister healing on my thumb from putting together furniture w/ my girl, strange foot pain after class tonight, not sure what that's from. Fingers were also really sore. I need more consistency, damnit! This intermittent hard training every now and then is very dangerous.
 
rlazer5000 said:
You got me started on the LeanGains methodology and I've been going strong for almost 4 weeks now. It's tough sometimes to keep up with the set 8 hour feeding window, especially when your schedule just doesn't mesh well with your usual routine. My coworkers think I'm nuts that I eat after 2 pm and the amount of food I eat. Anyways, despite being sleepy, you still make putting up 370 look easy though, very impressive. Keep up the good work, man!
Click to expand...

Hey dude that's great to hear. I'll often move the 8 hr feeding window around to accommodate the day's schedule, often opting for a longer faster than a shorter one (longer can never hurt, within reason).

Yeah my co-workers have said they think I have a tapeworm lol. It's pretty cool being able to pig out and still get lean and strong, huh?

Thanks for the compliments, just training hard.
 
TheJewBear said:
Hey dude that's great to hear. I'll often move the 8 hr feeding window around to accommodate the day's schedule, often opting for a longer faster than a shorter one (longer can never hurt, within reason).

Yeah my co-workers have said they think I have a tapeworm lol. It's pretty cool being able to pig out and still get lean and strong, huh?

Thanks for the compliments, just training hard.
Click to expand...

Haha they always give me crap for not going out to lunch with them, and they always tell me fasting is bad for you...and when I ask them why they have no response. Ignorance is bliss, I guess. I do love Martin's approach to RPT lifting, I have made a ton of progress so far and it's ridiculously easy to follow. And I do love the monster meals that follow the workout. I'm currently on the cut phase to lose the excess BF. I was afraid I'd be too weak for BJJ 3 times a week, but it's actually meshing quite well. I'm jealous of your location though, Southern Cali seems to have MMA gyms on every corner!
 
16May12

Bench
205x6
180x10
160x12

Weighted Pushups
+40x15
+35x12
+35x11

DB Side Raises
30sx12
30sx12
25sx12
25sx12

DB Tri Extensions
25sx10
25sx10

Notes

-Felt weak on the top set but the unused energy was needed for the second and third; think 180x10 is a rep PR.

-Eating is back on track, feels good not to be a slob.
 
So I just basically eat a shit load, then stop eating for a long time, then repeat?

Anyway, it might have felt like shit, but your 370 set didn't look all that hard.
 
17May12

Low Intensity Steady State Cardio
23 minutes (mixed in some sprints)

Notes

-Calves are still killing from HIIT workout Sunday; amazing how much these Minimus shoes can fuck you up if you aren't consistent. In that way, they will serve as negative reinforcement to taking days off from running. If every layoff results in killer pain when it's resumed.

-Slept in and got around 9 hours of sleep for the first time in a long time. Feel excellent and well-rested. Wish there was BJJ somewhere this morning! >.<

-This *should* be my last week on night shifts thank god. Whether I'm moved to late-nights or days, either way schedule for training will be 10x better.
 
18May12

Squat
280x8
245x10
195x12

Steep Decline Situps
12
+10x12
+10x7
5

Calf Raises
240x12
240x12
240x12

Stomach Vacuum
20s
20s
30s

Notes

-Awful sleep but felt okay.
 
19May12

BJJ

Trained at the Ribeiro affiliate's open mat; one big white belt, a blue belt about my size and a white belt my size. Started with the blue and we were very even; I was on bottom with spider and open guard and couldn't get anything, yet didn't get passed either. Sometimes I would sweep him backwards and get to his half guard and get swept immediately with a shin sweep (asked him about this after and he showed me). Eventually I got very tired and sluggish and got mounted and choked.

Went with the big white belt, tapped him with a few triangles and an arm bar.

Then with the other white belt, got sweeps and arm bars a few times and maintained rear mount or side control rest of the time. Went with the blue belt again and this time, after knowing about the half guard sweep I passed it better, though he rolled and turtled up I gathered his arm deep and arm barred him from turtle.

Signed up with the brown belt instructor at the end of class, so now I have two gyms! The Ribeiro school is right down the street from me which is great and my other MMA gym is near work, or about 15 minutes away and has the stand up stuff so it'll be good to get both. I start my new schedule this week so training will *finally* resume like it should.

Grip is feeling weak.
 
20May12

Conditioning
Shadowboxing, sprawls, sit outs, some walking

Notes

-Sort of a rest day but just wanted to get a little blood flowing and use some energy. Doing a caffeine + yohimbe stack for fat loss now and it makes me pretty jittery/anxious.
 
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