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lolss...woops! See, I don't even know what I'm doing wrong. :redface:
Deadlifts and milkshakes
- Thread starter WitchCraft
- Start date
lolss...woops! See, I don't even know what I'm doing wrong. :redface:
- Joined
- Mar 17, 2010
- Messages
- 905
- Reaction score
- 79
Monday night
Boxing 1 hour
Jump rope 2 rounds of 5:00
Pad work with partner
Need to work on keeping my chin down, but apparently I have a strong straight right. I am really getting into the boxing, might like it more than BJJ right now.
BJJ no-gi 1 hour
Drilled ankle locks. Knee felt minimal pain.
Tonight
Missed boxing/bjj because of...stuff...blame Goon.
Boxing 1 hour
Jump rope 2 rounds of 5:00
Pad work with partner
Need to work on keeping my chin down, but apparently I have a strong straight right. I am really getting into the boxing, might like it more than BJJ right now.
BJJ no-gi 1 hour
Drilled ankle locks. Knee felt minimal pain.
Tonight
Missed boxing/bjj because of...stuff...blame Goon.
- Joined
- Mar 17, 2010
- Messages
- 905
- Reaction score
- 79
Wednesday
Deadlift
95 x 5
115 x 5
135 x 4
135 x 3
135 x 3
135 x 3
Shoulder complexes
Push press
Bar x 7
55 x 5
65 x 5
70 x 5
75 x 3
75 x 2 + fail
75 x 3
**Volume PR with 75**
BJJ Club
Did the warm ups - running, stretching, etc.
Drilled some omoplatas
Deadlift
95 x 5
115 x 5
135 x 4
135 x 3
135 x 3
135 x 3
Shoulder complexes
Push press
Bar x 7
55 x 5
65 x 5
70 x 5
75 x 3
75 x 2 + fail
75 x 3
**Volume PR with 75**
BJJ Club
Did the warm ups - running, stretching, etc.
Drilled some omoplatas
Last edited:
- Joined
- Mar 17, 2010
- Messages
- 905
- Reaction score
- 79
Thursday
Knee rehab
Bike 15:00
Shoulder complexes
Single arm iso rows x a shit ton
Assisted pull ups
-60 x 5
-60 x 5
-60 x 5
-80 x 5
Supported leg raises
BW x 10
BW x 10
BW x 10
Hyper
BW x 10
BW x 10
More shoulder conditioning
Knee rehab
Bike 15:00
Shoulder complexes
Single arm iso rows x a shit ton
Assisted pull ups
-60 x 5
-60 x 5
-60 x 5
-80 x 5
Supported leg raises
BW x 10
BW x 10
BW x 10
Hyper
BW x 10
BW x 10
More shoulder conditioning
- Joined
- Mar 17, 2010
- Messages
- 905
- Reaction score
- 79
Thursday PM (nogi)
Drilled variations of armbars.
Learned a new takedown, some kind of knee pick.
Friday (nogi)
Drilled knee lock, to toe hold, to kneebar with leg in front and behind
Saturday
Watched a friend compete in Grapplers Quest. He lost unfortunately but I DID get to see Marcelo Garcia! Hell yessss. It was also really inspiring to see some ladies fighting. Lots of blue belt chicks!
Drilled variations of armbars.
Learned a new takedown, some kind of knee pick.
Friday (nogi)
Drilled knee lock, to toe hold, to kneebar with leg in front and behind
Saturday
Watched a friend compete in Grapplers Quest. He lost unfortunately but I DID get to see Marcelo Garcia! Hell yessss. It was also really inspiring to see some ladies fighting. Lots of blue belt chicks!
- Joined
- Mar 17, 2010
- Messages
- 905
- Reaction score
- 79
BJJ (no-gi)
Drilled ankle locks again...nothing special today.
Dynamic warm up
Leg swings/raises, BW squats
Deadlift
95 x 5
115 x 5
135 x 3
135 x 3
135 x 3
135 x 3
Shoulder complexes
Push press
Bar x 5
55 x 5
65 x 5
70 x 5
75 x 2
80 x 1 *matched PR...went up easy*
85 x 0
85 x 0
Single arm Iso rows
50 x 10
70 x 10
70 x 10
Hyper
BW x 10
BW x 10
BW x 10
Supported leg raises
BW x 10
BW x 10
Assisted pull ups
-70 x 10
-70 x 10
Okay...now for a video of my failed push press. I notice I'm dipping a bit forward and it seems to throw me off. It's really frustrating for me to watch this because it looks like I could have definitely got it if I had just a little bit more drive. Any form tips? Also, my apologies for the blurriness, it was taken with my cellphone.
Drilled ankle locks again...nothing special today.
Dynamic warm up
Leg swings/raises, BW squats
Deadlift
95 x 5
115 x 5
135 x 3
135 x 3
135 x 3
135 x 3
Shoulder complexes
Push press
Bar x 5
55 x 5
65 x 5
70 x 5
75 x 2
80 x 1 *matched PR...went up easy*
85 x 0
85 x 0
Single arm Iso rows
50 x 10
70 x 10
70 x 10
Hyper
BW x 10
BW x 10
BW x 10
Supported leg raises
BW x 10
BW x 10
Assisted pull ups
-70 x 10
-70 x 10
Okay...now for a video of my failed push press. I notice I'm dipping a bit forward and it seems to throw me off. It's really frustrating for me to watch this because it looks like I could have definitely got it if I had just a little bit more drive. Any form tips? Also, my apologies for the blurriness, it was taken with my cellphone.
1.) Press it immediately after you lift it off, you're taking way too long.
2.) Go up on to the toes to ensure you're getting full extension, anything less leads to a muted explosion.
3.) As soon as the bar starts traveling, shove your head forward QUICKLY.
4.) "Scratch your back on a fence post" as you dip, it will prevent you from leaning forward. Sometimes letting the knees angle to the outside as you dip helps the torso stay more upright as well (ala Misha's vids).
2.) Go up on to the toes to ensure you're getting full extension, anything less leads to a muted explosion.
3.) As soon as the bar starts traveling, shove your head forward QUICKLY.
4.) "Scratch your back on a fence post" as you dip, it will prevent you from leaning forward. Sometimes letting the knees angle to the outside as you dip helps the torso stay more upright as well (ala Misha's vids).
- Joined
- Mar 7, 2006
- Messages
- 44,481
- Reaction score
- 4,115
Try to explode up a bit more. The lift should be very explosive with a lot of bar speed. Like CJK said, push your head through more. Remember to stay as tight as possible as well. I take a huge breath before unracking, unrack without exhaling, and then explode up. It should be really quick, and holding the weight for a while before going for it it has always fucked me up as well.
- Joined
- Mar 17, 2010
- Messages
- 905
- Reaction score
- 79
Thanks Charles! I feel honored to have your first post in five months :icon_chee
Yeah, I definitely hold it there too long....and then start thinking, "Crap, this feels heavy."
Thanks for the advice from both of you!
-----
Monday night
Boxing 1 hour
No gi 1.5 hours
Drilled knee over pass. Learned rear mount triangle and arm triangle.
- Joined
- Mar 17, 2010
- Messages
- 905
- Reaction score
- 79
Tuesday night (been slacking on my logging due to lack of a comp at home)
BJJ gi
First portion - judo takedowns
Drilled armbars - Foot on hip, shoulder jump, swinging, one arm in, one arm out
Drilled triangles from armbars
Rolled for the first time since my injury. Starting from the knees. Got a few submissions on my partner (a girl that is fairly new to BJJ) and a few sweeps. I was surprised at how much I remembered.
Rolled with another white belt guy. Learned a defense to knee on belly WHILE rolling. Put your arm through their legs and push their leg to get into half guard, then re guard. Attempted some of the gi chokes I learned a while back. I need to review them because I could not hit them for sheeeet.
So happy to be back to training!
As soon as my finals end next week, I am going to be going multiple times a day, every day.
BJJ gi
First portion - judo takedowns
Drilled armbars - Foot on hip, shoulder jump, swinging, one arm in, one arm out
Drilled triangles from armbars
Rolled for the first time since my injury. Starting from the knees. Got a few submissions on my partner (a girl that is fairly new to BJJ) and a few sweeps. I was surprised at how much I remembered.
Rolled with another white belt guy. Learned a defense to knee on belly WHILE rolling. Put your arm through their legs and push their leg to get into half guard, then re guard. Attempted some of the gi chokes I learned a while back. I need to review them because I could not hit them for sheeeet.
So happy to be back to training!
As soon as my finals end next week, I am going to be going multiple times a day, every day.
- Joined
- Mar 17, 2010
- Messages
- 905
- Reaction score
- 79
Half squats - knee rehab
bar x 15
Shoulder complexes
*Superset*
Deadlift ...... Push Press
95 x 5 ....... Bar x 10
115 x 5 ....... 55 x 5
135 x 3 ....... 65 x 5
145 x 3 ....... 70 x 5
145 x 3 ....... 75 x 4 PR!
145 x 3
Iso rows x a shit ton
BJJ club
Warm ups - Running, break dance, etc. Shoulder conditioning (pulling body across floor)
Learned an armlock that I will most likely never use. I didn't feel comfortable with it at all. You have an overhook, partner tries to pull out arm so you get into z-guard and arch to get the armlock. Meh.
Rolled with two girls and Goon
It is very awkward to start in someones guard. I can't sit on my heels so I got guillotined within 5 seconds of my first round. My flexibility is increasing as I continue though.
Worked the lat choke on Goon which I'm feeling pretty good about the setup.
Notes: Must have slept weird because my left shoulder and neck were killing me today.
bar x 15
Shoulder complexes
*Superset*
Deadlift ...... Push Press
95 x 5 ....... Bar x 10
115 x 5 ....... 55 x 5
135 x 3 ....... 65 x 5
145 x 3 ....... 70 x 5
145 x 3 ....... 75 x 4 PR!
145 x 3
Iso rows x a shit ton
BJJ club
Warm ups - Running, break dance, etc. Shoulder conditioning (pulling body across floor)
Learned an armlock that I will most likely never use. I didn't feel comfortable with it at all. You have an overhook, partner tries to pull out arm so you get into z-guard and arch to get the armlock. Meh.
Rolled with two girls and Goon
It is very awkward to start in someones guard. I can't sit on my heels so I got guillotined within 5 seconds of my first round. My flexibility is increasing as I continue though.
Worked the lat choke on Goon which I'm feeling pretty good about the setup.
Notes: Must have slept weird because my left shoulder and neck were killing me today.
- Joined
- Mar 17, 2010
- Messages
- 905
- Reaction score
- 79
There are quite a few girls at my gym but most of them are not consistent or don't train BJJ. They go to boxing/muay thai most of the time and I beg them to stay for the jiu jitsu class. I am starting to dislike rolling with girls though because they don't take it seriously and are not very good partners majority of the time.
Also, my knee is getting better everyday! There is some slight discomfort when rolling like sitting completely on my heels or trying to pass but I ice for hours after every class and it seems to be doing fine.
- Joined
- Mar 17, 2010
- Messages
- 905
- Reaction score
- 79
Thursday
Stationary Bike - 15:00
Iso rows x a bunch
Kneeling ab wheel rollout
x 10
x 10
x 10
BJJ nogi 1.5 hours
Drilled armbars, triangles, learned some new takedowns.
Takedown drill: Hit a few of the takedowns I've been learning but couldn't get the one I just learned. Not dedicating enough I guess.
Rolled with two younger guys (about 14 years old) Tapped one with a guillotine.
Rolled two rounds with a girl who is a bit heavier than me. She's a really awesome partner for wrestling and I think she's considering sticking around for BJJ.
Stationary Bike - 15:00
Iso rows x a bunch
Kneeling ab wheel rollout
x 10
x 10
x 10
BJJ nogi 1.5 hours
Drilled armbars, triangles, learned some new takedowns.
Takedown drill: Hit a few of the takedowns I've been learning but couldn't get the one I just learned. Not dedicating enough I guess.
Rolled with two younger guys (about 14 years old) Tapped one with a guillotine.
Rolled two rounds with a girl who is a bit heavier than me. She's a really awesome partner for wrestling and I think she's considering sticking around for BJJ.
- Joined
- Mar 17, 2010
- Messages
- 905
- Reaction score
- 79
Judo 2 hours
Todays class must have changed to a judo class instead of gi and I didn't know. I probably wouldn't have went if I had known but it ended up being a really awesome class. The warm ups are hard, lots of running, break falls, squatting and other painful stuff.
We learned three throws today. Then practiced all of them at the end of class. There were only three other dudes in the class so I got a lot of individual attention, I hope it helps me with my takedowns.
"Cool down" Judo push ups, stretching, crunches
In other news, my coach is fighting tonight and I missed it for no good reason.
Todays class must have changed to a judo class instead of gi and I didn't know. I probably wouldn't have went if I had known but it ended up being a really awesome class. The warm ups are hard, lots of running, break falls, squatting and other painful stuff.
We learned three throws today. Then practiced all of them at the end of class. There were only three other dudes in the class so I got a lot of individual attention, I hope it helps me with my takedowns.
"Cool down" Judo push ups, stretching, crunches
In other news, my coach is fighting tonight and I missed it for no good reason.
- Joined
- Mar 17, 2010
- Messages
- 905
- Reaction score
- 79
BJJ nogi
Technique:
Toe hold to knee bar
Drills:
Takedowns
Guard passing (King of the Hill) Bottom person sweeps or submits, top person passes.
Got a few sweeps, also got swept a lot. Hit an armbar.
One of the other guys I train with brought in his girl today. She's been training for a year and a half and placed first in a nogi comp. We rolled, starting from standing. I couldn't take her down but defended well against her attempts. She tooled me on the ground though. Afterwords she showed me an escape from the sidemount sit through. Clasp your hands behind the back, bridge up and roll. Not sure if this would only work on a girl that weights 119 lbs though lol She was extremely helpful and I had an awesome time rolling with her but unfortunately she's just visiting and will not be a permanent member.
Rolled with a blue belt. I'm a bit timid with better people because I'm nervous about things happening to my knee and it's definitely inhibiting my performance.
Stayed for open mat to help a guy practice his butterfly sweeps. He told me I need to practice on keeping my hips heavy which someone else also told me seems to be my problem with my game in general. Sprawling, in the guard, passing, etc.
I definitely feel like I am improving everyday. Briana took a break for a month and came back today and I really saw the difference in our performance today.
Technique:
Toe hold to knee bar
Drills:
Takedowns
Guard passing (King of the Hill) Bottom person sweeps or submits, top person passes.
Got a few sweeps, also got swept a lot. Hit an armbar.
One of the other guys I train with brought in his girl today. She's been training for a year and a half and placed first in a nogi comp. We rolled, starting from standing. I couldn't take her down but defended well against her attempts. She tooled me on the ground though. Afterwords she showed me an escape from the sidemount sit through. Clasp your hands behind the back, bridge up and roll. Not sure if this would only work on a girl that weights 119 lbs though lol She was extremely helpful and I had an awesome time rolling with her but unfortunately she's just visiting and will not be a permanent member.
Rolled with a blue belt. I'm a bit timid with better people because I'm nervous about things happening to my knee and it's definitely inhibiting my performance.
Stayed for open mat to help a guy practice his butterfly sweeps. He told me I need to practice on keeping my hips heavy which someone else also told me seems to be my problem with my game in general. Sprawling, in the guard, passing, etc.
I definitely feel like I am improving everyday. Briana took a break for a month and came back today and I really saw the difference in our performance today.
- Joined
- Mar 17, 2010
- Messages
- 905
- Reaction score
- 79
Boxing 1 hour
Jump rope - One very, very long round
Footwork drills - pivoting the feet, moving side to side and front to back
My boxing coach said I move like a fairy and that I really need to pivot my feet more.
Padwork - jabs, defensive jabs, ducking
BJJ nogi
Double-under guard passing drill
Learned a cool alternative to the double under pass. If a person tries to get an underhook on your arm and pull your arm through, slide your knee over their leg and drive through while hooking under their head. This also will greatly improve one's hip flexibility...ouch!
King of the hill guard passing - got an armbar, guillotine, and double under pass.
Got my guard passed by a newbie. Not happy about that. I also noticed that I'm not breaking people down enough when they're in my guard...the armbar I got was sloppy.
Jump rope - One very, very long round
Footwork drills - pivoting the feet, moving side to side and front to back
My boxing coach said I move like a fairy and that I really need to pivot my feet more.
Padwork - jabs, defensive jabs, ducking
BJJ nogi
Double-under guard passing drill
Learned a cool alternative to the double under pass. If a person tries to get an underhook on your arm and pull your arm through, slide your knee over their leg and drive through while hooking under their head. This also will greatly improve one's hip flexibility...ouch!
King of the hill guard passing - got an armbar, guillotine, and double under pass.
Got my guard passed by a newbie. Not happy about that. I also noticed that I'm not breaking people down enough when they're in my guard...the armbar I got was sloppy.
- Joined
- Mar 17, 2010
- Messages
- 905
- Reaction score
- 79
BJJ gi
Showed up 20 min. late because I was at a doctor's appt. then hit a car in my driveway. Yepppppp.
Learned a guard pass. Use the gi pants to put one leg in butterfly position. Put 2 on 1, pin both legs on the leg and sprawl. Then scoop the arm up as you come into side control. Knees were killing today. Both of them feel like shit, don't really know what happened to the left one but I was only able to do this drill, not have it done to me.
Jump roped to warm up
Rolled with everyone in the class. Attempted some chokes from guard on a newbie, still need some more instruction on these.
Swept a guy with a judo trip I learned. Got submitted a few times with the same choke, didn't really know what it was.
Rolled with my instructor. Got submitted within at least 15 seconds each time. Still pretty cool to roll with a black belt!
Feelin' pretty tired and beat up. I haven't trained this hard...ever. I want to take off tomorrow but it's the first time I can actually make it to wrestling class, we'll see how that goes.
Showed up 20 min. late because I was at a doctor's appt. then hit a car in my driveway. Yepppppp.
Learned a guard pass. Use the gi pants to put one leg in butterfly position. Put 2 on 1, pin both legs on the leg and sprawl. Then scoop the arm up as you come into side control. Knees were killing today. Both of them feel like shit, don't really know what happened to the left one but I was only able to do this drill, not have it done to me.
Jump roped to warm up
Rolled with everyone in the class. Attempted some chokes from guard on a newbie, still need some more instruction on these.
Swept a guy with a judo trip I learned. Got submitted a few times with the same choke, didn't really know what it was.
Rolled with my instructor. Got submitted within at least 15 seconds each time. Still pretty cool to roll with a black belt!
Feelin' pretty tired and beat up. I haven't trained this hard...ever. I want to take off tomorrow but it's the first time I can actually make it to wrestling class, we'll see how that goes.
- Joined
- Mar 17, 2010
- Messages
- 905
- Reaction score
- 79
Wrestling 1 hour
First wrestling class. I really shouldn't have went at all because it's finals week but I figured its more important to learn how to sprawl than to study.
Warm ups were long. Jogging, side to side wrestling stance, jumping squats, push ups, sit ups
Practiced wrestling stance and footwork - moving side to side, front to back focusing on not crossing the feet. Very similar to boxing stance but posture is different.
Practiced wrist control - how to break the hands and what grips are good to have
Technique - Defense and penetration steps
I skipped the penetration steps because my knees feel terrible but just practiced defending shots and sprawling. First, defending with just the hands, then resorting to using forearms/elbows/head when that doesn't work. Then completely sprawling, which I'm getting better at.
I feel tired and weak and maybe a little bit overtrained. I needed the "break" today, even though I went to class, I went easy.
First wrestling class. I really shouldn't have went at all because it's finals week but I figured its more important to learn how to sprawl than to study.
Warm ups were long. Jogging, side to side wrestling stance, jumping squats, push ups, sit ups
Practiced wrestling stance and footwork - moving side to side, front to back focusing on not crossing the feet. Very similar to boxing stance but posture is different.
Practiced wrist control - how to break the hands and what grips are good to have
Technique - Defense and penetration steps
I skipped the penetration steps because my knees feel terrible but just practiced defending shots and sprawling. First, defending with just the hands, then resorting to using forearms/elbows/head when that doesn't work. Then completely sprawling, which I'm getting better at.
I feel tired and weak and maybe a little bit overtrained. I needed the "break" today, even though I went to class, I went easy.
- Joined
- Mar 17, 2010
- Messages
- 905
- Reaction score
- 79
BJJ gi
1.5 hours
Judo takedowns - too tense, my body hurt then and still hurts now from being thrown
A BJJ black belt, Ernest Ellender, came to teach at our school today. He's a good friend of my instructor so he just taught for fun.
He taught a pretty cool armbar set up from side control. Basically the move below that I just found on Youtube. It'seasier (and more useful) for me to post a video then to describe it.
Then we flow rolled. Three different rounds. One very slow-motion flow where the person should try and go for things they don't usually go for. The next very fast with the objective being to obtain as many positions as possible in the shortest amount of time and the last just flowing letting your partner get 3 submissions and then switching.
Afterwards I rolled with two different guys. Kinda got my butt kicked, I'm tired and everything hurts. Defended some armbars well and that's all that really struck out to me today. I ALWAYS GET ARM TRIANGLED FROM MOUNT! I keep forgetting to ask my instructor for tips to avoid that. Blehhhh.
1.5 hours
Judo takedowns - too tense, my body hurt then and still hurts now from being thrown
A BJJ black belt, Ernest Ellender, came to teach at our school today. He's a good friend of my instructor so he just taught for fun.
He taught a pretty cool armbar set up from side control. Basically the move below that I just found on Youtube. It'seasier (and more useful) for me to post a video then to describe it.
Then we flow rolled. Three different rounds. One very slow-motion flow where the person should try and go for things they don't usually go for. The next very fast with the objective being to obtain as many positions as possible in the shortest amount of time and the last just flowing letting your partner get 3 submissions and then switching.
Afterwards I rolled with two different guys. Kinda got my butt kicked, I'm tired and everything hurts. Defended some armbars well and that's all that really struck out to me today. I ALWAYS GET ARM TRIANGLED FROM MOUNT! I keep forgetting to ask my instructor for tips to avoid that. Blehhhh.
- Joined
- Mar 17, 2010
- Messages
- 905
- Reaction score
- 79
Friday no-gi
Drilled variations of the double under pass from Monday's class
Stayed for open mat. Got submitted by a girl who used to train at the school and started up again.
Saturday (last BJJ club) nogi/gi
Rolled lightly with Chris. Learned the darce because I get hit with that all the time, now that I understand I'm hoping I'll be less likely to put myself in it.
Learned some sweet gi chokes afterwards.
Notes: Even though I am having so much fun training, I really need a good rest. I go home for Christmas break for a week and plan on taking it easy (most likely won't happen)
Drilled variations of the double under pass from Monday's class
Stayed for open mat. Got submitted by a girl who used to train at the school and started up again.
Saturday (last BJJ club) nogi/gi
Rolled lightly with Chris. Learned the darce because I get hit with that all the time, now that I understand I'm hoping I'll be less likely to put myself in it.
Learned some sweet gi chokes afterwards.
Notes: Even though I am having so much fun training, I really need a good rest. I go home for Christmas break for a week and plan on taking it easy (most likely won't happen)
