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0:46 in this video
As far as the short-arm darce, I have not been able to get it to work. I am honestly probably doing something wrong, but it just ends up being a weird neck crank.
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BJJ, Strength & Air Traffic Control
- Thread starter TheJewBear
- Start date
0:46 in this video
As far as the short-arm darce, I have not been able to get it to work. I am honestly probably doing something wrong, but it just ends up being a weird neck crank.
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- Dec 25, 2011
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Ryan Hall's Mastering the Triangle DVD, without a doubt. Besides that I've picked up a lot of my bread and butter stuff from random Youtube videos.
- Joined
- Dec 25, 2011
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20May12
Bench
155x3
205x8 (Rep PR)
185x9
165x9
Weighted Pushups
+40x12
+40x12
+40x12
Incline Pushups
BWx15
BWx15
BWx15
DB Side Raises
30'sx12
30'sx12
25'sx12
25'sx12
Notes
-Finally broke through 205 and knocked that shit out. Had a good hand off so that probably contributed. Dude didn't even come close to touching the bar, great spot.
-Felt like I needed more volume in my training sessions so added in the push ups. Will do this for the other training days too.
Bench
155x3
205x8 (Rep PR)
185x9
165x9
Weighted Pushups
+40x12
+40x12
+40x12
Incline Pushups
BWx15
BWx15
BWx15
DB Side Raises
30'sx12
30'sx12
25'sx12
25'sx12
Notes
-Finally broke through 205 and knocked that shit out. Had a good hand off so that probably contributed. Dude didn't even come close to touching the bar, great spot.
-Felt like I needed more volume in my training sessions so added in the push ups. Will do this for the other training days too.
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3000 calories in 8 hours? Shit I can do that in less than 8 minutes.
Nice benching.
Nice benching.
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- Dec 25, 2011
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Thanks dude. Yeah I finished up today's feast in about 6 hours, around 3,500 cal so went over a bit today but still low-fat. Feel like a human bowling ball
EDIT: 4,000 calories
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31May12
Conditioning
LISS, 20 minutes
BJJ (no-gi)
Knee on belly attacks and reversals. Rolled with a couple of guys, a small blue who I have a hell of a time with and a big Russian guy who I got caught in a guillotine from the feet, but defended and from his closed guard passed to side control and the round ended there.
BJJ (gi)
Clock chokes and rolls into the crucifix from there. Really cool stuff that I've never really explored before; got a ton of reps in. Rolled with couple of blue belts and got a few taps, several toe holds, got tapped once by one blue belt via triangle though I tapped due to not being able to breathe, from anxiety. Very strange. Then rolled with a big strong white belt to mostly stale mate. Spider sweeps have been working well lately after tweaking one thing. Knee is still fucked up and swollen.
I put an ad on Craigslist for people who wanted to train BJJ a lot. So I got a reply from this dude who owns a TKD studio about 30 minutes from me. We talked on the phone a bit; he has 3 months of BJJ training and seems enthusiastic. He has wholesale access to mats so he is going to get some and we'll put them on my porch to train! This is going to be really cool, like back home when I trained ~2-3x weekly with my purple belt partner. Kicked up my game a lot, getting the hundreds of reps of arm bars and sweeps in.
So I need to think of a curriculum for our training. I'll obviously be doing a lot of instructing with him, and I also want to make sure we get a lot of drilling reps in for muscle memory. Rolling as well of course. I'm thinking:
Stretch
50 reps of hip bump sweep from guard
50 reps of torreando pass
???
???
Learn technique, either from video or book. Drill 50x each
Roll a few rounds
Conditioning
LISS, 20 minutes
BJJ (no-gi)
Knee on belly attacks and reversals. Rolled with a couple of guys, a small blue who I have a hell of a time with and a big Russian guy who I got caught in a guillotine from the feet, but defended and from his closed guard passed to side control and the round ended there.
BJJ (gi)
Clock chokes and rolls into the crucifix from there. Really cool stuff that I've never really explored before; got a ton of reps in. Rolled with couple of blue belts and got a few taps, several toe holds, got tapped once by one blue belt via triangle though I tapped due to not being able to breathe, from anxiety. Very strange. Then rolled with a big strong white belt to mostly stale mate. Spider sweeps have been working well lately after tweaking one thing. Knee is still fucked up and swollen.
I put an ad on Craigslist for people who wanted to train BJJ a lot. So I got a reply from this dude who owns a TKD studio about 30 minutes from me. We talked on the phone a bit; he has 3 months of BJJ training and seems enthusiastic. He has wholesale access to mats so he is going to get some and we'll put them on my porch to train! This is going to be really cool, like back home when I trained ~2-3x weekly with my purple belt partner. Kicked up my game a lot, getting the hundreds of reps of arm bars and sweeps in.
So I need to think of a curriculum for our training. I'll obviously be doing a lot of instructing with him, and I also want to make sure we get a lot of drilling reps in for muscle memory. Rolling as well of course. I'm thinking:
Stretch
50 reps of hip bump sweep from guard
50 reps of torreando pass
???
???
Learn technique, either from video or book. Drill 50x each
Roll a few rounds
Last edited:
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- Dec 25, 2011
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- 1,085
01June12 (wow this year is flying by)
Squat
205x3
285x8 (Rep PR)
255x9
205x11
Hanging Leg Raises
10
10
10
Leg Extensions
70x10
70x10
70x10
70x10
Calf Raises
240x12
240x12
240x12
240x12
Stomach Vacuum
45s
45s
45s
Notes
-Had a small pre-workout meal today so first time not lifting fasted in a while. Think it improved performance.
-Followed this squat set-up I saw in WC's log a while ago: Squat Set-up Tutorial - YouTube
Helped make every rep feel 'serious', instead of just flopping under the bar and banging out sloppy reps. Every rep was like a powerlifting meet lift, lots more intensity and I got it done.
Squat
205x3
285x8 (Rep PR)
255x9
205x11
Hanging Leg Raises
10
10
10
Leg Extensions
70x10
70x10
70x10
70x10
Calf Raises
240x12
240x12
240x12
240x12
Stomach Vacuum
45s
45s
45s
Notes
-Had a small pre-workout meal today so first time not lifting fasted in a while. Think it improved performance.
-Followed this squat set-up I saw in WC's log a while ago: Squat Set-up Tutorial - YouTube
Helped make every rep feel 'serious', instead of just flopping under the bar and banging out sloppy reps. Every rep was like a powerlifting meet lift, lots more intensity and I got it done.
Last edited:
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- Mar 17, 2010
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- 905
- Reaction score
- 79
That video has changed the way that I squat! I'm glad it's helped you too.
Also, when you make the protein cheesecake: do you use Splenda? I've made it a general rule not to use fake sugar in the past but I don't know enough about it to back that idea up.
Also, when you make the protein cheesecake: do you use Splenda? I've made it a general rule not to use fake sugar in the past but I don't know enough about it to back that idea up.
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Yeah it was a good post; I never put my thought into the set-up and now it makes a big difference in how the weight feels.
Oh yeah, definitely Splenda that shit up. I started with Stevia but that has a tart aftertaste. Splenda is more like sugar IMO. Made any cakes yet?
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I haven't made any cakes yet. I went to the store to buy all of the ingredients but changed my mind because there were so many things I didn't have and didn't feel like buying. It would have been like a $50 cheesecake haha
Sobchak
Yellow Belt
- Joined
- Aug 6, 2010
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- 0
I try (but don't always succeed) to avoid using Splenda these days. Apparently, they found out that municipal water treatment plants can't get it out of the water after we pee it out, so the runoff enters streams with the Splenda still in it, and they don't know what that's doing to wildlife and feeding patterns.
So I use honey or stevia mostly.
So I use honey or stevia mostly.
- Joined
- Dec 25, 2011
- Messages
- 1,409
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02June12
Conditioning
LISS Cardio 20 minutes
BJJ (no-gi)
Worked on attacking the leg when seated and your opponent is standing; some leg-wrap takedowns that felt really natural to me, and got a good amount of reps in on a number of variations, probably half a dozen or more variants. Worked it off of a shot to sprawl as well, wrapping the crook of your knee around their ankle and getting grips around the opposite knee for takedowns, using your head/chest against their knee. Just felt good.
Rolled with a stout wrestler, two big blue belts and the wrestler again. The blues tapped me once each, and I had a hard time doing much besides the occasional guard pass or sweep to the top. With the wrestler the first match he gave me some trouble with weight pressure, but over the course of the two matches I got numerous arm bars, triangles, an omoplata, toe hold...
Coach pointed out I can use my head against my wrist when applying toe holds to add pressure, keep them from scraping my hand off and also just apply better mechanics.
Notes
-Been getting omoplatas lately for the first time ever, and not sure why but it seems I am falling into them off of arm bar or triangle attempts that don't pan out. Thinking about it, chaining things together like this is what I need to focus on doing ALL THE TIME for that purple belt.
-Haven't been checking weight often at all so I was surprised when the scale said 171 when I stepped on it yesterday. I'm happy with this, because bodyfat has been staying fairly steady at less than 12%, and muscle mass appears to be increasing. So weight is almost 10lbs heavier and still have visible veins in arms, abs and legs at rest. I love Leangains!
Makes sense because training day calories have been really high lately, like 3500+. Never planned like that but I always end up cheating. As long as dietary fat is kept low this shouldn't be a problem.
Conditioning
LISS Cardio 20 minutes
BJJ (no-gi)
Worked on attacking the leg when seated and your opponent is standing; some leg-wrap takedowns that felt really natural to me, and got a good amount of reps in on a number of variations, probably half a dozen or more variants. Worked it off of a shot to sprawl as well, wrapping the crook of your knee around their ankle and getting grips around the opposite knee for takedowns, using your head/chest against their knee. Just felt good.
Rolled with a stout wrestler, two big blue belts and the wrestler again. The blues tapped me once each, and I had a hard time doing much besides the occasional guard pass or sweep to the top. With the wrestler the first match he gave me some trouble with weight pressure, but over the course of the two matches I got numerous arm bars, triangles, an omoplata, toe hold...
Coach pointed out I can use my head against my wrist when applying toe holds to add pressure, keep them from scraping my hand off and also just apply better mechanics.
Notes
-Been getting omoplatas lately for the first time ever, and not sure why but it seems I am falling into them off of arm bar or triangle attempts that don't pan out. Thinking about it, chaining things together like this is what I need to focus on doing ALL THE TIME for that purple belt.
-Haven't been checking weight often at all so I was surprised when the scale said 171 when I stepped on it yesterday. I'm happy with this, because bodyfat has been staying fairly steady at less than 12%, and muscle mass appears to be increasing. So weight is almost 10lbs heavier and still have visible veins in arms, abs and legs at rest. I love Leangains!
Makes sense because training day calories have been really high lately, like 3500+. Never planned like that but I always end up cheating. As long as dietary fat is kept low this shouldn't be a problem.
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Hm...about 6 bucks for the cream cheese tubs, a few bucks for yogurt, few bucks for a BIG bag of Splenda, I'm sure you guys have whey protein already, couple bucks for vanilla extract, I'm sure you already have milk and eggs, a bowl and whisk (if not a fork would work).
Source? Maybe I'll switch back but for taste alone, you can't beat Splenda. Don't mind stevia though.
Thanks!
Sobchak
Yellow Belt
- Joined
- Aug 6, 2010
- Messages
- 240
- Reaction score
- 0
I know what you mean about the Stevia aftertaste, but luckily I don't have much of a sweet tooth anyway. More like a beer tooth.
Artificial sweetener sucralose in U.S. - PubMed Mobile
Artificial sweetener sucralose in U.S. - PubMed Mobile
- Joined
- Dec 25, 2011
- Messages
- 1,409
- Reaction score
- 1,085
Wonder what the long-term effects of this will be. Hmmm you have me feeling bad now
- Joined
- Dec 25, 2011
- Messages
- 1,409
- Reaction score
- 1,085
03June12
Conditioning
LISS Cardio 20 minutes
Notes
-Looked up skinfold caliper tests online, and it looks like bodyfat reading may be lower than I thought. Although the paper instructions that came with my product say that the MM reading from all of my sites (thigh, chest, abdominal, supralliac) being 11mm translates to 10-11.5% bodyfat, a few different online calcs are putting it in the 9-10% range. So that's cool.
Conditioning
LISS Cardio 20 minutes
Notes
-Looked up skinfold caliper tests online, and it looks like bodyfat reading may be lower than I thought. Although the paper instructions that came with my product say that the MM reading from all of my sites (thigh, chest, abdominal, supralliac) being 11mm translates to 10-11.5% bodyfat, a few different online calcs are putting it in the 9-10% range. So that's cool.
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- Joined
- Dec 25, 2011
- Messages
- 1,409
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Broke the fast today with a big, chocolate protein pancake topped with peanut butter. hnnnnghhhh
The pancake was extremely moist due to adding egg yolks and a touch of olive oil. I don't even fuck around with dry cakes.
The pancake was extremely moist due to adding egg yolks and a touch of olive oil. I don't even fuck around with dry cakes.
- Joined
- Dec 25, 2011
- Messages
- 1,409
- Reaction score
- 1,085
04June12
Deadlift
250x2
315x11 (Rep PR)
BB Shrugs
235x12
235x10
235x10
235x10
235x10
Chins
10
10
+45x8
+35x9
10
Wide Pullups
8
7
BB Fat Bar Curlz
60x10
55x10
50x10
50x10
Notes
-Went off programming here and just did whatever for deads. Thinking about how to proceed next week.
BJJ (gi)
Did the fundamentals class at the small gym close to me. Worked mount attacks: cross collar choke, key lock, and the slowly developing arm bar that we learned at Genesis, that I liked a lot. Purple belt instructor pointed out I need to lean more and also start the arm bar bridging sooner as I sit back.
Drilled a lot then rolled with my white belt partner, just guard passing. Then rolled with our purple belt instructor. He is a smaller guy and we had a terrific back and forth; I eventually tapped him with the baseball bat choke though he held on for a long time. Finally went with a big, athletic white belt and picked him apart pretty well. Put him in the crucifix from turtle though my clock-choking hand wasn't deep enough so I couldn't finish the sub. Other than that got triangles, spider guard sweeps and arm bars. He did tap me once with an ezekiel from mount.
Very pleased with how I did with the instructor, a seasoned purple belt.
Deadlift
250x2
315x11 (Rep PR)
BB Shrugs
235x12
235x10
235x10
235x10
235x10
Chins
10
10
+45x8
+35x9
10
Wide Pullups
8
7
BB Fat Bar Curlz
60x10
55x10
50x10
50x10
Notes
-Went off programming here and just did whatever for deads. Thinking about how to proceed next week.
BJJ (gi)
Did the fundamentals class at the small gym close to me. Worked mount attacks: cross collar choke, key lock, and the slowly developing arm bar that we learned at Genesis, that I liked a lot. Purple belt instructor pointed out I need to lean more and also start the arm bar bridging sooner as I sit back.
Drilled a lot then rolled with my white belt partner, just guard passing. Then rolled with our purple belt instructor. He is a smaller guy and we had a terrific back and forth; I eventually tapped him with the baseball bat choke though he held on for a long time. Finally went with a big, athletic white belt and picked him apart pretty well. Put him in the crucifix from turtle though my clock-choking hand wasn't deep enough so I couldn't finish the sub. Other than that got triangles, spider guard sweeps and arm bars. He did tap me once with an ezekiel from mount.
Very pleased with how I did with the instructor, a seasoned purple belt.
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