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BJJ, Strength & Air Traffic Control

Glad you guys think the stuff looks good. It definitely tastes just as good as it looks and to me, that's what makes this whole dieting thing work. No way could I do it if I couldn't fit delicious treats into macronutrients every day. Had another whole cheesecake on my rest day yesterday, topped with fresh blueberries and strawberries. Expect a pic later.

Going food shopping at Costco today, hmm what should I make for PWO meals? Fasting until around 2-3pm probably.
 
I've made three cheesecakes using the recipe you posted with great results. Now I need to change it up a bit! That red velvet cheesecake you posted looked awesome. Mind sharing the recipe?
 
25May12

Squat
205x3
285x6
255x8
195x12

Decline Sit Ups
12
+10x10

Hanging Leg Raises
10

Calf Raises
240x12
240x12
240x12

Stomach Vacuum
30s
30s
30s

Notes

-Don't know why everything felt so heavy today. Had adequate sleep, no injuries really and yet CNS just wasn't firing like it should. Upping calories today just a tad, by way of Thin Mint Girlscout cookies from the LAX USO club.

-Actually made another chocolate protein brownie with vanilla ice cream and added crumbled up Thin Mints--Awesome! Prob a good thing I don't know where to buy Girlscout cookies on the reg because these things don't fit macros very well.
 
Pancake said:
I've made three cheesecakes using the recipe you posted with great results. Now I need to change it up a bit! That red velvet cheesecake you posted looked awesome. Mind sharing the recipe?
Click to expand...

Awesome dude! Snap any pics?

The red velvet cake was indeed good, it does make it harder to fit into your day a bit though. Everything is exactly the same as the original recipe and the only thing I add is one serving of Red Velvet Cake Mix from Betty Crocker. I haven't made another one since because I don't feel like the taste is good enough to warrant the extra fat/sugar calories. Let me know what you think tho.
 
Had this after BJJ last night; original recipe with fresh frozen blueberries and strawberries

cheesecake.jpg
 
Is your Chocolate Protein Brownie recipe from Lean Body Lifestlye? That site has some good stuff!
 
26May12

BJJ (no-gi)

Basically a wrestling class, did lots and lots and LOTS of difference takedown drills, working on different parts of the process which was very all-encompassing. However, I must have dropped too hard on my knee at one point and a big welt immediately surfaced on the knee, about the size of a golf ball. Continued with class anyway though.

Rolled with two small guys and two big guys. With the small guys I worked my game no issues really, and with the big guys I was on defense a lot more and had a harder time yet only got tapped once with a rolling heel hook, while also hunting for a foot lock.

Afterwards our instructor mentioned he really liked my style, as he was watching me sparring. He said he understood what I was doing the whole time, the logic behind it because I do the same moves he does. This is something I've noticed in the past too, with his leg locking style and other things.
 
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27May12

Conditioning
Skipping rope
Running mixed w/ hill sprints
Bas Ruttens All-Around Fighting CD

Notes

-Knee is feeling a little fucked up from yesterday still and yet running/sprawling/skipping rope isn't a problem.

-Conditioning, especially running has been feeling very strong lately. So much that I get bored before I get tired now.

-Consciously bringing back training videos into the mix. I was learning at the best rate when supplementing classroom instruction with Youtube/Instructional videos, like from Ryan Hall. Today I reviewed TrumpetDan's series on the standing guard pass. This is something I work a lot and I always am able to stand/break the guard, but from here I get swept or am unable to pass. So that is the area I am going to focus on this week. One or two supplemental videos a week, only, so as to not overload the brain.
 
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28May12

Deadlift
255x2
380x3 (rep PR)
335x5

BB Shrugs
225x12
225x12
225x11

Weighted Chins
10
10
+70x6
+35x8
10

Wide Pullups
8
8

BB Curlz w/ Fat Gripz
Barx10
55x10
Barx10

Notes

-Back felt weak as shit on deads. Watched form in video and it doesn't look like I pulled 'til failure. Back just felt weak and like something was off..A lot of strain on it in a weird way. Didn't feel like fucking around.

-Not sure where to go with programming now. I can keep working with these heavy deadlift sets or 'wave' back down and try to make different kinds of progress.

-No BJJ due to Memorial Day
 
TheJewBear said:
Yes it is, I love LBL! What's your fave?
Click to expand...

That's tough, he has a lot of really good recipes on the site. I find myself making the pumpkin pie yogurt a lot since I love pumpkin pie, and his version has tons of protein so I'll eat that before going to BJJ training. I did make that protein cheesecake as well and it turned out amazing! My g/f strongly approved too! Thanks again for posting that one.
 
rlazer5000 said:
That's tough, he has a lot of really good recipes on the site. I find myself making the pumpkin pie yogurt a lot since I love pumpkin pie, and his version has tons of protein so I'll eat that before going to BJJ training. I did make that protein cheesecake as well and it turned out amazing! My g/f strongly approved too! Thanks again for posting that one.
Click to expand...

I'll have to try that one, haven't made it yet. Love pumpkin pie too.

My gf has approved of the protein cheesecake as well!
 
29May12

Conditioning
Sprints, jogging, shadowboxing

BJJ (no-gi)
Worked the same half guard sweeps as the other week. Rolled with a few guys.

BJJ (gi)
Warmed up with throws and worked double leg and single leg variations; then clock choke drills from turtle. Rolled some more and got a lot of different subs.

Just feeling exhausted and don't feel like writing a whole lot. Cooking some ground beef, peppers and onions :)
 
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Hey bromie...a good guard passing instructional is Pablo Popovitch's No-Gi Exposed.
 
Corrosion said:
Hey bromie...a good guard passing instructional is Pablo Popovitch's No-Gi Exposed.
Click to expand...

I've been watching Darcepedia from Jeff Glover really intently. The way I've been watching and learning is breaking down the video chapter by chapter, only watching one chapter every few days. I'll rewind and watch over and over again the same 5-10 minutes of tape, visualize myself in the positions and doing the techniques. Even visualize me doing them to some guys I know at the gym, to really paint a mental picture. I find all of this to be very helpful in getting the most out of instructional DVDs.
 
TheJewBear said:
I've been watching Darcepedia from Jeff Glover really intently. The way I've been watching and learning is breaking down the video chapter by chapter, only watching one chapter every few days. I'll rewind and watch over and over again the same 5-10 minutes of tape, visualize myself in the positions and doing the techniques. Even visualize me doing them to some guys I know at the gym, to really paint a mental picture. I find all of this to be very helpful in getting the most out of instructional DVDs.
Click to expand...

I love the Darce from top-half guard and side control, and occasionally turtle if I can get the three quarter nelson grip to turn them over, but I really don't like Glover's "Marce" or whatever he calls it, when he flops to his back and finishes from the bottom.

Did you see the Korean Zombie's Darce in his last fight? BEAUTIFUL!

I find the Darce to be extremely powerful against guys my size or smaller, but against big guys I can't ever seem to lock my arms right (my stubby t-rex arms), so I've been focusing more on the guillotine as my go-to choke.

Good point on getting the most out of instructionals though. I drilled Ryan Hall's back attack set with a friend and it made a staggering difference on my game.
 
Corrosion said:
I love the Darce from top-half guard and side control, and occasionally turtle if I can get the three quarter nelson grip to turn them over, but I really don't like Glover's "Marce" or whatever he calls it, when he flops to his back and finishes from the bottom.

Did you see the Korean Zombie's Darce in his last fight? BEAUTIFUL!

I find the Darce to be extremely powerful against guys my size or smaller, but against big guys I can't ever seem to lock my arms right (my stubby t-rex arms), so I've been focusing more on the guillotine as my go-to choke.

Good point on getting the most out of instructionals though. I drilled Ryan Hall's back attack set with a friend and it made a staggering difference on my game.
Click to expand...

I've really been slacking on them, and I know this video set is going to help a TON. I'm loving the stuff already and can't wait to try them out tonight.

No I haven't seen it, do you have a link?

Do you find his short-arm Darce technique to work well against bigger guys? Yeah I remember you mentioned about the back attack DVD; I have it but man it's big and haven't really dived into it yet.
 
Just curious - what DVD's do you think have helped your game the most?
 
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