BJJ, Strength & Air Traffic Control

10Apr13

50g whey/casein protein

Bench
205x10
185x10
175x10

DB Inc Bench
130x10
130x9

Side DB Raises
35'sx10
27'sx10
35'sx9

Tri Bar Pushdowns
72x10
72x10
62x10

Notes

-Awful sleep last night, but still pulled out a half decent workout. Skipping conditioning/BJJ though.

-Bodyfat is dropping steadily. Gotta remember to take measurements in the AM before I drink a bunch of water etc
 
Forgot to update recently. Did a bastardized leg workout yesterday, gi class in the evening and no-gi this morning.

Revisited Ryan Hall's video series on working the back prior to going to class this morning. When we were rolling, I was very conscious of taking the back and my game was way better! Every time someone exposed their back, I was "chair-sitting" like RH teaches and getting harness grips, rolling them and working chokes. I got two RNCs and used lots of arm drags to get to the back and also from side control when they'd try to escape.

Man, it felt so good to expand my game finally and get out of that slump I'd been in. I need to keep doing this: go into class with a game plan to work on instead of just floundering around, doing the same stuff I'd always been doing. How else are you supposed to improve?

Need to remember if I'm in a slump, it means something needs to change. Don't just keep showing up doing the same old crap.

A big blue belt asked me if I was a purple belt after we were rolling. Sweet.
 
15Apr13

5g beta-alanine, 14g BCAAs

Deadlift
355x5
295x8

Weighted Chins
+70x5
+45x9
+45x7
BWx10

Lat Pulldowns
175x8
190x5
160x8

Notes

-First time pulling in a couple of weeks and an expected strength drop.

-It sucks but my deadlift hasn't improved at ALL in the past year. I haven't even felt urged to video a set in months. Motivation is really low and I'm sort of at a loss for how to proceed with strength/muscle gains.

I know how to lose the fat and get lean like I am doing now, but in the long run I want to put on some lean weight and get all of my lifts wayyyy stronger. It just seems every time I try to "bulk" I just get fat.

-Appt with the endo is in a couple of weeks. Don't remember if I posted it before, but my blood test revealed a lot of hypothyroid signs and a LOT of the symptoms match up with issues I've had for years. Free testosterone is also pitifully low (0.7%!!).


BJJ

Nicky taught a cool takedown. Off of an under arm left handed lapel grab, your arm is stiff under his elbow and your right hand is grabbing his right wrist, keeping his arm extended. Step back, then step over with your right foot like a throw and dive under, rolling him to his back. From here went over two arm bar options then a non-sequitor DLR pass.

Rolled with one amazing purple belt about my weight. Dude is very tough competitor, wins a lot of purple belt tournaments from what I've heard and his belt is frayed beyond belief. He picked me apart pretty bad.

Went with a bigger, older purple belt next. Got him to my guard and NOTHING was working. His base was just too good. Eventually got passed, he took mount and I reversed him with feet in the arm pits. He got stuck and was smothering my face head-on and it felt like my nose was going to break, but I kept on pushing and got him over to take top half guard. Started working his lapel out for a brabo feint and the buzzer rang.

Kinda pissed I only got two matches tonight and couldn't really work my new back attack stuff. I got a successful arm drag on the bigger purple, but beyond that I was just sticking to my A-game to try and win.

Left totally exhausted.
 
16Apr13

14g BCAAs

Conditioning
Sprint intervals; 1:2 work:rest ratio
8 minutes

Notes

-Hardly slept last night so skipping BJJ tonight
 
17Apr13

14g BCAAs, 5g beta-alanine

Bench
210x8
190x9
180x10

Iso-Lateral Incline Press
180x8
180x7

Tri Rope Pushdown
50x9
42x9
42x10

Notes

-Weak performance benching today. I'm in more of a weekly calorie deficit so strength gains will be minimal if at all over the next few months. Just want to get this BF% back down.

-Gym was ultra-crowded with people using everything I wanted to use so instead of incline benching with dumbbells I used a hammerstrength machine. Oh wellz

BJJ (no-gi)

Our best purple belt taught tonight. He went over a butterfly guard arm drag entry into a leg lock set up to a sweep, into x-guard sweep. Good amount of drilling in and it clicked pretty well once I figured out how to stand in base from x-guard more efficiently (I had my feet mixed up).

Rolled from the feet with a white, couple of purples and a blue. Had a pretty good performance overall except that I was sucking wind after the first round and really struggling with my breathing. Think I may have no drank enough water throughout the day because I left the gym totally red and feeling overheated and dizzy which is very uncommon.

Got a few back takes against bigger guys, though struggled finishing them. Attempted stuffing a blocking arm down and trapping it with one of my hooks but couldn't get it to work quite right, so will keep working on that.
 
18Apr13

LISS
23 minutes treadmill incline @ 15%

Notes

-Another sleepless night last night. At least there's no BJJ to skip tonight.

-Getting my reading done on the treadmill is awesome. I read a good portion of The Godfather while walking on the treadmill (way better than the movie btw) and today I was working on The Power of Habit: http://www.amazon.com/The-Power-Habit-What-Business/dp/1400069289/ref=sr_1_1?ie=UTF8&qid=1366322756&sr=8-1&keywords=habit

-Dropped calories yesterday and today and also have been having a hard time with the fasting for some reason. I think it was so easy last summer because I slept in until almost noon every day so I only really fasted while awake for a couple of hours. Ate from 12pm-8pm and slept from 2am to whenever. Being awake at 5:30 and not eating until 4pm while everyone is munching on donuts, muffins etc is VERY challenging.
 
18Apr13

Being awake at 5:30 and not eating until 4pm while everyone is munching on donuts, muffins etc is VERY challenging.

I feel your pain. My desk is conveniently in front of the area where everyone puts their baked goods so I have to smell it the whole damn morning. And then of course I get crap when people ask if I've had any and I say no. It's amazing how little discipline/will power people have. But then again I feel awesome at how I can control my food cravings while everyone else is shoving their face!
 
You jiu-jitsuing makes me jealous. Now that my wind is better, I'm losing weight and in better shape I keep getting this urge to run down to the nearest BJJ school and do a drop in. I feel the need to squeeze someone's neck :icon_twis
 
I feel your pain. My desk is conveniently in front of the area where everyone puts their baked goods so I have to smell it the whole damn morning. And then of course I get crap when people ask if I've had any and I say no. It's amazing how little discipline/will power people have. But then again I feel awesome at how I can control my food cravings while everyone else is shoving their face!

You doing IF too? The smells can be the hardest to resist so I know what you mean. Sometimes someone brings in a brown bag full of fresh bagels from the local New York bagel place. :icon_evil:icon_evil

You jiu-jitsuing makes me jealous. Now that my wind is better, I'm losing weight and in better shape I keep getting this urge to run down to the nearest BJJ school and do a drop in. I feel the need to squeeze someone's neck :icon_twis

What I thought of

 
19Apr13

10g BCAAs, 5g beta-alanine

Squat
275x7
225x9

Hanging Leg Raises
15
12
12

Notes

-First time squatting in a couple of weeks so kept it relatively mild.

-After BJJ the other day, I woke up with INTENSE right knee pain. It was painful to walk and I have no clue where it came from. It went away after taking some cissus and walking on the treadmill at the gym so it didn't bother me at all today. Just kinda weird.

BJJ

Brown belt taught tonight; we did two sweeps off of open guard with a knee-block, and your other leg by their side so they are in a position to pass really well. The first sweep felt very good and natural and the second felt bizarre and really strange. Nobody really "got it".

We rolled from guard with the knee block. Went with a few blues, a purple and a black bet. Got tooled effortlessly by the BB, had a decent back and forth with the purple but got passed too easily and frequently. One of the blues was especially tough all around and the other one was small and coming from a year off. I worked some back taking with him though and was able to get an RNC.

Really enjoying working the back stuff a lot more now, now that I am actively hunting for the back and RNCs.
 
20Apr13

Fasted

LISS
25 minutes treadmill walking @ 15% incline

Notes

-Super crowded at LA Fitness on Saturdays

15 hours fasted, 10g BCAAs, 200mg theanine

BJJ (no-gi)

A good purple belt taught today. Went over the backwards spin from top half guard to knee bar. Do this when they have the underhook and you're having a tough time passing.

If they cross their legs incorrectly, you'll collect the leg for the knee bar. If they defend correctly, you move to the same leg for the heel hook by digging it out of the figure four and falling to your opposite side as the knee bar.

Finally, if they have the underhook and are tight to you, roll over your right shoulder and KICK YOUR LEGS forward as you roll to end up with a leg hooked around their leg, your left arm around their back with them turtled. Everything felt pretty good and smooth today.

Rolled with a few whites and a few purples. Did well with everyone actually. On top, I felt REALLY good and top heavy by crushing them when they'd move their arms to try and get inside or escape. If I could keep my ribs on chest on them, they wouldn't get that arm back. It felt really smooth and good. Got tapped once by a purple via heel hook. Other than that maintained dominant positions a lot.
 
Side note--been having a hard time finishing arm bars lately. I'll spin and GET the arm bar position often. But they'll grab their wrists/forearms and lock up tight. I'll just tug and tug, try to twist the angle out, use my feet to try and break grips or grab the wrist if it's available, but so many times it turns into a stalemate from there. Gotta look into this.
 
Side note--been having a hard time finishing arm bars lately. I'll spin and GET the arm bar position often. But they'll grab their wrists/forearms and lock up tight. I'll just tug and tug, try to twist the angle out, use my feet to try and break grips or grab the wrist if it's available, but so many times it turns into a stalemate from there. Gotta look into this.

If I get stuck (which I often do with armbars from the top), I have the most success with the "douche bag" from spider web (10th planet stuff).



 
^ Going to try this in open mat today or next time I end up with the problem. The name douche bag seems very fitting
 
21Apr13


16 hours fasted, 100mg caffeine, 200mg theanine

LISS
22 minutes treadmill walking @ 15% incline

Notes

-It's a battle sometimes to get a fucking treadmill on the weekends at my gym. I spotted an older guy wipe his brow and step off the treadmill, amidst hustling middle-aged ladies. I grabbed my bag and started walking over, already priming myself to set the incline up the 15 and knock out some reading.

Before I could secure my claim on the machine, a short, ripped woman stepped off an adjacent eliptical and swooped in. It was obvious she too was waiting for a treadmill to open up, and she avoided my eyes as she stepped on. There was no use in arguing over a treadmill.

BJJ

Open mat today. One of the purple belts led drills for an hour, just straight drills. Lots of guard passing, spinning knee on belly back and forth, same side arm bars, spinning to take the back off of side control escapes, and knee drags from the feet. Knee drags are cool because I've seen them, had them used on me, and yet have never bothered to investigate further. Today I was shown just the basics of how to knee drag and the foot movements. It's so simple, just like an arm drag really. Felt good after drilling.

Rolled a long round with a bigger blue belt. All of my stuff was working pretty damn well. I took top position, took the back, worked my back game and eventually stuffed his defending arm and trapped it with my hook. Finished with a collar choke, then we went again and I hit some arm drags from open guard, took the back, worked an arm bar and used the Douche Bag to finish it!

The only hard part I had with the douche bag move (feels funny typing that) was switching my grips up. I usually have my foot-side arm hooked for the arm bar, but to control his pants I need that hand free. So I had to maneuver a bit to get things right but when they were right, it worked very nicely. Big thanks to Teddy for dropping some knowledge in here.
 
Unrelated to BJJ or strength training, ATC training at NY TRACON is fucking insane. It is without a doubt the hardest thing I've ever done in my life. We wrap up the classroom portion this week and begin labs (simulation) next week.

The airspace worked up here is the busiest and most complex in the country and when you watch these guys work it without breaking a sweat or even seeming to think at all, it's just astounding. Obviously they have internalized the airspace dimensions, procedures and rules so well that they use a fraction of the brain power to work. Meanwhile, I sit down and work simulated traffic at 50% and it goes to hell. You have so many things to think about simultaneously--How much altitude do I own here? How about there? What type of aircraft is this guy, how well does it perform, where is he going, how high can I climb him, when can I legally turn him, is there any traffic in his way, do I need to coordinate with any other controllers, how high can he legally be transferred at, what frequency is he being handed off to, etc and that's just one fucking plane. You usually have 5-15 at a time.

Just like jiu-jitsu, when you see white belts struggling, thinking and slowly, jerkily trying to shrimp or do an arm bar, then you see a purple belt doing it without even having to think. You work at something long enough and internalize the micro-details deep enough that your brain power can be used elsewhere.

Reminds me of my original instructor who used to carry on in-depth conversations across the room while rolling/tooling people. His jiu-jitsu was so good that he didn't need to use much brain power at all.

Anyway, way off topic but ATC related stuff is a factor with how often I can train BJJ, and there are a lot of similarities. Plus, it's in the log title :)
 
22Apr13

14g BCAAs, 5g beta-alanine

Deadlift
355x4
295x9

Chins
+45x9
+45x9
+45x8
BWx9

Cable Rows
130x8
130x8

LISS
10 minutes treadmill walking @ 15% incline

Notes

-Very little sleep last night. When I pulled 355, it felt like a god damn 1-rep maximum. Every rep was a huge struggle. I've had good workouts on bad nights of sleep before so this was really confounding.

Recently I've lowered calories a little bit and added in more cardio, so I'm in more of a deficit for sure. Just never had such a dramatic strength drop like this. My notebook called for 355x8 today.

-Some right groin muscle pain and feeling weak all over

-Skipping BJJ tonight in favor of rest and studying. At the least I'll look over 30 minutes of Ryan Hall's back attack DVD
 
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