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Nice work, I’m hoping to add some heavy bag and jump rope stuff to my routine.
 
Lug's Spear said:
Nice work, I’m hoping to add some heavy bag and jump rope stuff to my routine.
Click to expand...

Thank you. I never have gotten really fancy with my jump rope, just straight singles. Actually I usually bounce once between each jump over the rope. Nice heavy cable.

Bagwork is my main conditioning tool. It actually helped me develop the gas to run/jog decent distance back in the day. I usually just use the timer app which is like a random Bas Rutten workout. Mixing it up with the arms and practicing Judo setups and throws whenever I clinch.
 
I have not been to BJJ since like June. Too much stuff to work on this summer and needing to cut some spending for awhile. So much for hoping to get a blue belt this year. Oh well.

Still been helping with my kids' karate class. Not much of a workout, but I've been wearing my 20lb vest and doing 40-50 squats and 20-25 pushups, as well as some shrimping, bridging and other stuff before the class and running through the warm up with the kids. That's at least helped me keep some. I did get my red belt there, but the shihan doesn't know the brown-1st degree black belt kata well enough to teach it to me to rank me up any higher. (It was added well after she got her black belt.). Once my kids are ready to move up to the adult class I'll start that and have probably a year and a half until black.



Last Sunday I thought about lifting but ended up flopping heavy chunks of a tree uphill to the splitter and then stacking split wood above my head in the woodshed. Thank You, Jesus, that's full and ready to go for winter and we have a probably double that or better between the overflow shed and stored at my parent's place.





2023/10/29


Jump Rope x100


Dynamic stretches


1x6 min rounds Shoutbox MMA timer .5 intensity



OHS + 3 kicks per leg, last leaping
45x5 - spinning back
65x10 - high roundhouse
105x5 - side
Back squat
155x25 - mid roundhouse



Pull Overs
x20


Knuckle Push Ups / Rope Pull-ups +3 straight palm strikes per side
x20 / 6
x15 / 5



Static stretches
Hot Tub later
 
RedNeckJiuJitsu said:
I have not been to BJJ since like June. Too much stuff to work on this summer and needing to cut some spending for awhile. So much for hoping to get a blue belt this year. Oh well.

Still been helping with my kids' karate class. Not much of a workout, but I've been wearing my 20lb vest and doing 40-50 squats and 20-25 pushups, as well as some shrimping, bridging and other stuff before the class and running through the warm up with the kids. That's at least helped me keep some. I did get my red belt there, but the shihan doesn't know the brown-1st degree black belt kata well enough to teach it to me to rank me up any higher. (It was added well after she got her black belt.). Once my kids are ready to move up to the adult class I'll start that and have probably a year and a half until black.



Last Sunday I thought about lifting but ended up flopping heavy chunks of a tree uphill to the splitter and then stacking split wood above my head in the woodshed. Thank You, Jesus, that's full and ready to go for winter and we have a probably double that or better between the overflow shed and stored at my parent's place.





2023/10/29


Jump Rope x100


Dynamic stretches


1x6 min rounds Shoutbox MMA timer .5 intensity



OHS + 3 kicks per leg, last leaping
45x5 - spinning back
65x10 - high roundhouse
105x5 - side
Back squat
155x25 - mid roundhouse



Pull Overs
x20


Knuckle Push Ups / Rope Pull-ups +3 straight palm strikes per side
x20 / 6
x15 / 5



Static stretches
Hot Tub later
Click to expand...
I can relate, it’s hard to get to martial arts training with kids. Also BJJ is kind of costly I feel like I’m general. I like seeing the heavy bag work. If I can move the junk out of the garage near my heavy bag I might add that in too.
 
Lug's Spear said:
I can relate, it’s hard to get to martial arts training with kids. Also BJJ is kind of costly I feel like I’m general. I like seeing the heavy bag work. If I can move the junk out of the garage near my heavy bag I might add that in too.
Click to expand...

Yup. Thinking I need to make time on my day to the office to roll when the others can. Not as good as class, but keeps the rust off at any rate. It's not terrible at the only place close. $15 drop in rate. But been needing to even hold off on that right now. Bidenflation and some other things needing to put that money to.

Good thing about a bag is it's always there when you have some time. Don't even have to get a full workout to do some minor skill drills.
 
2023/11/05


Tai Chi Form - a few times through with an old David Carradine video trying to remember it to do for the kids karate class, as they have seen me do all the karate katas that I know enough that they know them by name. Also ran it through a few other times peri-workout and to cool down to help make sure I had it.


OHS + 3 kicks per leg, last leaping
45x10 - spinning back
70x10 - high roundhouse
110x5 - side
Back squat
160x25 - mid roundhouse



Pull-Overs
x20


Knuckle Push Ups / Rope Pull-ups +3 straight palm strikes per side
x20 / 6
x18 / 6



Twisting crunch punches
x50 - had like 3 couple second breaks after 30


1x6 min rounds Shoutbox MMA timer .5 intensity w some extra combos


Dynamic Bridges
Static stretches
Hot Tub later
 
2023/11/12 - DL/OHP - testing - going to go back to 531


Katas
Jump rope
Dynamic stretches


Zercher Deadlift + 3 kicks per side, last leaping
115x5 - spinning back
DOH Snatch Grip DL
225x5 - high round
255x5 - side
Mixed Grip
295x5 - mid round
335x3- front push
365x1 - low round
395x1 - front snap
415x1
435x1
455x1


Overhead Press / Rope Pulls + 3 palm strikes on bag
45x10 / 6
75x5 / 6
105x5 / 5
135x3
155x1
175x1
185x0 - Did a push press with slow negative to get something out of it.


Some Stretches
Hot tub later
 
Nice little layoff again...


2023/12/24


Jump rope
Dynamic stretches
1x6 min rounds Shoutbox MMA timer .5 intensity w some extra combos


OHS + 3 kicks per leg, last leaping
45x10 - spinning back
85x10 - high roundhouse
115x5 - side
Back squat
165x25 - mid roundhouse



Pull-Overs
x20


Knuckle Push Ups / Rope Pull-ups +3 straight palm strikes per side
x22 / 8
x20 / 7



Twisting crunch punches
x50 - had like 3 couple second breaks after 30


Dynamic Bridges
Static stretches
Hot Tub
 
Last edited:
2024/01/14 - DL - testing


Jump rope
Dynamic stretches
1x6min round FightTime Timer MMA workout 50% intensity


Zercher Deadlift + 3 kicks per side, last leaping
135x5 - spinning back
185x5 - high round
225x5 - side
DOH Snatch Grip DL
275x5 - mid round
315x3 - front push
Mixed Grip
365x1 - low round
405x1 - front snap
435x1
465x1
485x0 - 2 attempts


Bridges
Stretches

That’s good for today. I had no lunch, just some nuts and a light protein/electrolyte drink mid-workout. Good place to start a new 531 session from after I test my other lifts. Let's get back to regular lifting.
 
2024/01/21 - OHP- testing


Jump rope
Dynamic stretches
1x6min round FightTime Timer MMA workout 50% intensity


Overhead Press (clean from ground / Rope Pull Ups + 3 palm strikes on bag
45x10 / 6
75x6 / 6
105x5 / 5
135x4 / 5
155x1 / 4
Jerk w press out
175x1
185x1


ZDLs + 3 kicks per leg, last leaping
135x5 - spinning back
185x5 - high round
195x5 - side
205x5 - mid round
210x2 - front push


1x6min round FightTime Timer MMA workout 50% intensity


Bridges
Static stretches
 
Last edited:
1/28/2024 - Squat test-ish
Got started over an hour after I meant to. Pre-WO timing shot and some other stresses may impact this…


Jump Rope
Katas

1x6 min round Shoutbox MMA workout 50% intensity w some extra combos


Overhead Squat + 3 kicks per side, last leaping
45x5 - spinning back
95x5 - high round
Front Squat
135x5 - side
Back Squat
175x5 - mid round
205x3 - front push
225x3 - low round
245x1 - front snap
265x1
285x1
305x1

Calf Raises
315x20


Stretches
Hot Tub


- Not where I wanna be, but not terrible considering...
 
1/28/2024 - Bench testish


Jump Rope
Some dynamic stretches
Katas


Paused Bench / 100lb unilateral Thick handle DB rows + 3 palm strikes per side
45x10 / 6
95x10 / 6
135x5 / 6
165x3 / 6
195x3 / 6
225x1
255x1
285x0


2x6 min round Shoutbox MMA workout 50% intensity w some extra combos

Bridges
Stretches
 
2024/02/11 - DL/OHP - 5/3/1 session 1


Jump rope
Dynamic stretches
1x6min round FightTime Timer MMA workout 50% intensity



Zercher Deadlift + 3 kicks per side, last leaping
85x5 - spinning back
110x5 - high round
126.25x5 - side
137.5x5 - mid round
158.75x5 - front push
178.75x - low round


Overhead Press (clean from ground / Rope Pull Ups + 3 palm strikes on bag
50x5 / 6
62.5x5 / 6
75x5 / 5
81.25x5 / 5
95x5 / 5
106.25x12


18” Box Jumps / Clap Push Ups
5 / 5
5 / 5
5 / 5


1x6min round FightTime Timer MMA workout 50% intensity


Bridges
Static stretches
Hot Tub
 
Last edited:
2/18/2024 - Squat/Bench - 5/3/1 Session 1


Jump Rope
Some dynamic stretches
1x6 min round Shoutbox MMA workout 50% intensity w some extra combos - was not working this very hard


Overhead Squat + 3 kicks per side, last leaping
45x5 - spinning back
98.75x5 - high round
Front Squat
123.75x5 - side
Back Squat
148.75x5 - mid round
161.25x5 - front push
185x5 - low round
210x10 - front snap
Bagwork and first sets of kicks didn't have much on it due to rib bothering me. Last sets of kicks were pretty good though.


Paused Bench / 100lb unilateral Thick handle DB rows + 3 palm strikes per side
82.5x5 / 2 (left side puts too much of the wrong pressure on my rib)
103.75x5 / 3 - Kept praying in tongues and speaking to my rib and cartilage and such and pushing through
123.75x5 / 5
133.75x5 / 5
155x5 / 8 - Almost wanted to throw up while doing the left arm but Jesus is my strength
176.25x10 / 10


1x6 min round Shoutbox MMA workout 50% intensity w some extra combos


Bridges
Stretches
Hot Tub
 
A note on my last workout: on the 12th I had a good friend into my office to roll. We had a good go, but on one of the later rounds, he was heavy in side control and I felt my lower right rib slip. We stopped for a minute, but I felt everything was okay and we kept rolling. The next day I went to demonstrate a side kick in my kids' karate class and felt a lot of discomfort in that rib. I normally sleep on my right side but was unable to for about the next week and a half. Finally worked most of the pain out with those bent over rows, thank You Jesus. Still working some of the soreness out, though.
 
2024/02/25


Jump rope
Dynamic stretches
1x6min round FightTime Timer MMA workout 50% intensity



Zercher Deadlift + 3 kicks per side, last leaping
85x5 - spinning back
110x5 - high round
126.25x5 - side
147.5x3 - mid round
168.75x3 - front push
190x8 - low round


Overhead Press (clean from ground / Rope Pull Ups + 3 palm strikes on bag
50x5 / 6
72.5x5 / 6 - Meant to do 62.5 but had a brain fart
75x5 / 6
88.75x3 / 6
101.25x3 / 6
115x13


18” Box Jumps / Clap Push Ups
5 / 5
5 / 5
5 / 5
5 / 5


1x6min round FightTime Timer MMA workout 50% intensity


Bridges
Static stretches
Hot Tub


Right side kicks not quite 100% yet, but much better than last week. Thank You, Jesus!
 
Didn’t do this last week due to some stress and bad sleep Saturday night.


3/10/2024 - Squat/Bench - 5/3/1 Session 2


Jump Rope
Some dynamic stretches
1x6 min round Shoutbox MMA workout 50% intensity w some extra combos


Overhead Squat + 3 kicks per side, last leaping
45x10 - spinning back
100x5 - high round
Front Squat
125x5 - side
Back Squat
150x5 - mid round
175x3 - front push
197.5x - low round
222.5x10 - front snap


Paused Bench / 100lb unilateral Thick handle DB rows + 3 palm strikes per side
82.5x5 / 8
105x5 / 8
125x5 / 8
145x3 / 8
165x3 / 8
186.25x10 / 10


Squat jumps / clap push-ups
x3 / 3


2x6 min round Shoutbox MMA workout 50% intensity w some extra combos


Bridges
Stretches
Hot Tub
 
2024/03/17 - 531 - ZDL & SOHP 531 session


Jump rope
Dynamic stretches
1x6min round FightTime Timer MMA workout 50% intensity



Zercher Deadlift + 3 kicks per side, last leaping
85x5 - spinning back
110x5 - high round
126.25x5 - side
160x5 - mid round
185x3 - front push
205x8 - low round


Overhead Press (clean from ground / Rope Pull Ups + 3 palm strikes on bag
50x5 / 6
62.5x5 / 6
75x5 / 6
95x5 / 6
107.5x3 / 6
120x13 / 4


1x6min round FightTime Timer MMA workout 50% intensity


Bridges
Static stretches
Hot Tub later
 
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