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BJJ, Strength & Air Traffic Control

27June12

BW - 169

Bench
210x7
190x8
170x10

Weighted Pushups
(+50x12)x4

DB Incline Bench
60'sx8
55'sx10

Cable Side Delt Raises
20x10
(15x10)x4

Tri Pushdowns
50x10
40x10
(swapped out rope for straight bar bc some dummy took it)
40x12
50x10
50x10

Notes

-Felt a little weak in the bench and pushups again today. Having a hard time getting past this weight. Spotter's fingers were all over the bar despite me telling him I got it repeatedly. It's hit or miss with a spotter I guess. Had an 8th rep but no way was it all me.

Also, why the fuck do they say "It's All You!!" When they are manhandling your weight and helping you out deliberately?

-Not sure about BJJ tonight. I know I have this tournament in like two weeks and I need to hit it hard, and yet my hips, forearms, fingers and joints all feel so worn out. Deadlifting, rolling, more rolling, more rolling, benching...I don't know, maybe my work capacity sucks. There is so much conflicting talk in the fitness community--"Push past your limits", "pain is weakness leaving the body", blah blah then the same people will say, "gotta listen to your body bro," and "don't get overtrained!" So I don't know right now. Maybe just some LISS instead.

Clear catabolism from a fasted workout today:
SnitzJune27thMostMuscular.jpg
 
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Post-workout meal:
22JanFlexed.jpg


Had 12oz of chicken breast seared with onions and teriyaki sauce with a bag of Uncle Ben's steamed white rice, but was so hungry couldn't be stopped to take a picture ;)
 
28June12

BW - 167 :)

Conditioning
12 minutes sprint intervals, 1:3 work:rest

BJJ (no-gi)

Went over a bicep slicer sweep series into a few different spinning arm bars/triangles from side control, then a rolling triangle from guard off the same set up. Nothing felt natural, didn't like the techniques. Rolled with all different people all bigger than me. Had mixed results; performed mediocre.

BJJ (gi)

Throws to warm up then went over stepping over choke from side control and got some details cleaned up by our BB. Then drilled clock chokes several times and finally rolled a round with a big blue belt (did well, got a triangle and an arm bar) and a strong white belt (same, I think). Got tapped once with a twisting ankle lock.
---
Overall a shitty day of training. Just felt very exhausted and numb mentally and physically. Weird, because sleep was pretty decent last night and had caffeine in the morning, hm..

Overheard someone say "intermittent fasting" before gi class started. It was the big blue belt I later went with. Had a little chat with him about it though he wasn't too well-read on the subject, he was familiar with Eat Stop Eat which is like the original intermittent fasting e-book by Brad Pilon. It prescribes bigger fasts though, like 24-hour fasts once or twice a week. A little extreme and uncomfortable for this Jew.

Also had a short convo with OJ from Sherdog last night about IF. Shit is going to transform obesity and the fitness industry in America. Especially since I just listened to a report on NPR about how fat people have their own blogs proclaiming they love being fat and there is nothing wrong with obesity from a health-standard point of view. I was so angry as I made my veggie omelette. Those peppers got diced up extra hard. Don't even get me started on cultural obesity in the Black/Hispanic communities.
 
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JewBear for President!

Christ, 500+ g of carbs for day makes me feel like exploding.
 
Sobchak said:
JewBear for President!

Christ, 500+ g of carbs for day makes me feel like exploding.
Click to expand...

Man I'm not even registered to vote :icon_chee

Five hundred huh, can you tell me about your exp with IF so far? I'm always interested in hearing how other people do on it and variances in eating habits within the program.

I feel you though, there have been times when I have just sat there feeling pregnant and disgusting from eating so much. It's always like when you're hugging the toilet bowl and say you're never binge drinking again.

I've found three meals works best to avoid that awfulness.
 
Made another cheesecake for tomorrow's training day but sort of dug into it a little bit earlier. It's really hard to resists a freshly baked cheesecake. Had about 1/4 (~220 cal) so no huge deal.

The prodigal son will be returning to the east coast soon for both the tournament and to see family and friends, visit the my old military base and see people there and most importantly, indulge in the excellent birthday meal Mama Jewbear makes every year.

I've never posted pics of this amazing feast. It includes matzah-coated chicken fried in olive oil, red potatoes fried in olive oil, mixed vegetables in butter often with wild brown rice and/or a pasta dish with butter, and/or mashed potatoes and for dessert, the Pi
 
29June12

BW - 168 :/

Squat
305x7 (rep PR)
255x8

Walking DB Lunges
(25sx20)x3

Hanging Leg Raises
(10)x4

Notes

-Been cutting volume on Fridays lately. Usually after the top set I feel so completely wiped out that I don't hit my #'s for subsequent squat sets. Make up for it with lunge work, which I hate but am finally seeing quad development from it.

-If I hear "call me maybe" one more time I'm going to put my fist through the speaker....maybe

 
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ripped man! I have those exact same shoes too, love em', ran the Tough Mudder in them.
 
Thanks guys! What about the music? My headphones came out during the set, I almost threw up in my mouth when I heard Call me Maybe interrupt squatting. Phewwww
 
30June12

BJJ (gi)

Open mat at the smaller place; rolled a couple rounds with a blue belt, one with another blue, and two giant white belts (+100lbs and +80lbs on me, respectively).
Overrall felt awful and performed horribly. I don't know why exactly...Sleep was bad last night, true. Maybe 5.5 hours total, and I hadn't eaten since 5pm last night. I don't know, just moved sluggishly, lazily, with no energy and no aggression. Grip and forearms felt weak, strangely. It was just not me out there.

Of note: got a cool overhook arm bar on one of the blues, tapped the other blue with two triangles, got tapped by ezekiels from mount by both of them, tapped the one giant white belt with an arm bar once, I think, and the other with a gi choke from crucifix. Got tapped once with an ezekiel from one of the giants.

I absolutely cannot let myself be in this condition for the tournament, sooo---Will weigh in the night before, then feast without regard for calorie intake and make sure to get 8++ hours of sleep. I am NOT going to lose, I'm going to get a gold medal placed around my neck god damnit.
 
Great squats man and best of luck for the tournament!

Also, with your higher rep squat sets how do you breathe? I assume you do valsalva and breathe out after each rep is locked out. At least this is what I do but I find myself very out of breath by the last reps.
 
TheJewBear said:
Man I'm not even registered to vote :icon_chee

Five hundred huh, can you tell me about your exp with IF so far? I'm always interested in hearing how other people do on it and variances in eating habits within the program.

I feel you though, there have been times when I have just sat there feeling pregnant and disgusting from eating so much. It's always like when you're hugging the toilet bowl and say you're never binge drinking again.

I've found three meals works best to avoid that awfulness.
Click to expand...


It's only been a week, I think, but I like it. I'm honestly so lazy that I usually only eat 2 or 3 meals a day anyway. Today was my first big slip up, and I saved like 85% of my calories for my last meal. It wasn't good. I do feel more "pumped" during workouts, but last week was my first week deadlifting fasted and it was just horrible. Really bad. I've just been running maintenance calories so far, and I think I hit my activity level right, because my weight seems to be stable. I'll be starting fat loss on Monday, then probably starting to bulk on September 1st, which I'm excited about. If you're into the details, I'm doing 250p/520c/43f on training days (3 per week), and 250p/45c/142f on rest days. Not looking forward to cutting, but I am looking forward to regaining leanness. And then in September...well...just watch. :icon_twis

I may even start logging again for that.
 
01July12 (wow where has this year gone)

BW - 167.8

Conditioning
Sprint Intervals ~ 15 minutes; 1:2 work:rest
 
02July12

BW - 167.something

Extra Conditioning
LISS ~15 minutes

Deadlift
(335x3)x3
(335x2)x5
(270x7)x3

Chest-Supported Rows
135x9
125x9
100x10
90x10

Wide Grip Pull Ups
9
8
7

Thick DB Curlz
30'sx9
20'sx10
20'sx10
20'sx10



Notes

-Deadlifts felt very good. Brought in horizontal rows for the first time in a LONG time and my strength with them sucked. It also fucked up my pullup sets, don't know how I didn't realize that would happen.

-Starting official weight cut today. Increasing water intake and dropping calories from carbs and cut out creatine intake. Down to about maintenance cals on training days (today and Wed) and still in 20-25% deficit rest of the days. Extra LISS on training days and longer HIIT sessions on off days. Cheated with food last night too much after a concert, but no more.

-Oh my god I just realized I can have a box of Mac N' Cheese with 2 whole cups of cottage cheese and still will be under my calories for the day! So far I've had a scoop of whey post-workout, 120z chicken breast sauteed in teriyaki sauce with onions, 1 cup of steamed brown rice, 1 cup of steamed veggies, 1 cup egg whites with 1 scoop whey to make a protein brownie and 1/2 cup of vanilla ice cream. (totally full right now, 1160 cal)

BJJ (gi)

Trained at the smaller place; warmed up and went over bread cutter choke from side control; this was especially good because it is one of Saulo's signature moves, and I got a chance to see how it's taught within the Riberio family and got some details cleaned up. Also worked a way to enter knee on belly with less risk of them recovering a leg, then worked the far side arm bar plus a clock choke and got to drill everything very well.

Did guard passing rolling, went with mostly white belts. Got a cool triangle to omoplata on a massive obese white belt, and a loop choke on a bigger white belt but I felt dickish because it was not clean, and my forearm was pressing against his nose twisting his head into the choke. Second time getting the loop choke now and I'm glad I am seeing it more. Went with a small 4 stripe blue belt for a few minutes too, had a hard time passing completely as he was very good at rolling to turtle, and the rules are if we get to knees we have to restart. Eventually got swept by him ending our round (that's how they do rolling on fundamentals nights at this gym).

No open mat afterwards unfortunately. Full of energy and feeling great, nutrition was on point today. Gym is also closed on the 4th for the holiday which sucks.
 
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moyy said:
Great squats man and best of luck for the tournament!

Also, with your higher rep squat sets how do you breathe? I assume you do valsalva and breathe out after each rep is locked out. At least this is what I do but I find myself very out of breath by the last reps.
Click to expand...

Thank you! I feel like I'm going to annihilate this one as a blue belt finally.

Yes I valsalva deep every rep, so you will notice me take a big gulp of air before every descent. Yup for high rep sets I too am winded but gotta protect that spine naw mean


Sobchak said:
It's only been a week, I think, but I like it. I'm honestly so lazy that I usually only eat 2 or 3 meals a day anyway. Today was my first big slip up, and I saved like 85% of my calories for my last meal. It wasn't good. I do feel more "pumped" during workouts, but last week was my first week deadlifting fasted and it was just horrible. Really bad. I've just been running maintenance calories so far, and I think I hit my activity level right, because my weight seems to be stable. I'll be starting fat loss on Monday, then probably starting to bulk on September 1st, which I'm excited about. If you're into the details, I'm doing 250p/520c/43f on training days (3 per week), and 250p/45c/142f on rest days. Not looking forward to cutting, but I am looking forward to regaining leanness. And then in September...well...just watch. :icon_twis

I may even start logging again for that.
Click to expand...

Interesting...Feeling the 'pump' during workouts and being visibly more vascular, even at rest, is something that everyone seems to report from IF. I'm bad at crunching numbers for macros so what does your calorie intake end up looking like?

You def should resume logging again, you know how motivational it is.
 
Good luck with the training, man! Your hard work will definitely pay off!

And the mac & cheese w/cottage cheese is delicious! I throw in some hot sauce for a little kick as well.
 
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