PR Magnesium Carbonate, 4oz Gloves, and Sledgehammers

[RedNeckJiuJitsu]

It’s tough to find time, I train BJJ 2x a week and that’s about as much as I can get away with having a family and all. It’s definitely nice to have some me time.

It's tough. I'm thankful I've been able to do karate w my kids. That has helped as something for me with them and giving mama a break. While helping with the kids class hasn't been much of a workout for me, it's been something. I'm hoping they stick with it in the adult class. Would like to get back to doing some BJJ once a week or so, but not seeing it happen for awhile, other than my one friend that I teach sometimes, once he's recovered from his surgery and gets coming back to my house again.

 

[RedNeckJiuJitsu]

2024/12/15 - Squat/Bench - 5/3/1 - 3 session 3


Light sparring with my boy a bit


1x6min Shoutbox MMA timer, 50% intensity w some extra combos, Judo entries, etc,


Squat / 28-inch tuck jumps + 3 kicks per side, last leaping
Overhead
65x10 / 4 - spinning back
110x5 / 4 - high round
Front
136.25x5 / 4 - side
163.75x5 / 4 - mid round
Back
191.25x3 / 4 - front push
218.75x3 / 4 - low round
belt
246.25x12 / 4 - front snap

Calf Raise w belt
455x12 / 4 - outward crescent


Paused Bottom Start Bench / 100lb unilateral Thick handle DB rows / clapping push ups + 3 palm strikes per side
45x12 / 11 / 4
88.75x5 / 11 / 4
110x5 / 11 / 4
131.25x5 / 11 / 4
153.75x3 / 11 / 4
176.25x3 - no rows or pushups
198.75x8 - no rows or pushups


Bridges
Stretches

Games w kids

Hot Tub later

 

[RedNeckJiuJitsu]

2024/12/22 - ZDL & SOHP 531 - 531 session 3 - attempt #1


Jump rope
Some dynamic stretches


1x6min Shoutbox MMA timer, 50% intensity w some extra combos, Judo entries, etc,



Zercher Deadlift / 28” box jumps + 3 kicks per side, last leaping
95x5 / 3 - spinning back
118.75x5 / 3 - high round
142.5x5 / 3 - side
178.75x5 / 3 - mid round
202.5x3 / 3 - front push


Didn't get to my AMRAP set. Dragging a bit even with 300 MG of caffeine.
Didn't help that my box jump setup is a little unstable. Didn't actually touch the box after the first set because it slid a bit and even after correcting that, I couldn't bring myself to actually put my weight onto it again...\

Gonna give it another shot tomorrow, I think. Lord willing.

 

[RedNeckJiuJitsu]

2024/12/24 - ZDL & SOHP 531 - 531 session 3


Jump rope
Dynamic stretches


1x6min Shoutbox MMA timer, 50% intensity w some extra combos, Judo entries, etc,


Zercher Deadlift / 25.75” box jumps + 3 kicks per side, last leaping (last time wasn't landing my box jumps, just doing more of a tuck jump due to the box setup I had being unstable and being afraid to land it. Made a new box yesterday.
95x5 / 4 - spinning back
118.75x5 / 4 - high round
142.5x5 / 4 - side
178.75x5 / 4 - mid round
202.5x3 / 4 - front push
226.25x1 / 4 - low round
245x1
265x1
285x1
305x1
325x1


Overhead Press (clean from ground) / Rope Pull Ups / Clap Push Ups + 3 palm strikes on bag
56.25x5 / 7 / 4
68.75x5 / 7 / 4
83.75x5 / 7 / 4
105x3 / 7 / 4
120x3 / 7 / 4
135x12 / 7 / 4


Bridges
Static stretches
Contrast shower

 

[RedNeckJiuJitsu]

2024/12/25


100 count Jump rope


Shoutbox MMA timer .5 intensity
6x6min rounds w 1 min rest between, extra combos on the early rounds, Judo entries and foot sweeps after elbows and knees


Katas


Stretching
Contrast shower


Hot tub later


Merry Christmas to anyone reading this. May you see the Lord's hand of blessing drawing you nearer to Him.

 

[RedNeckJiuJitsu]

2024/12/29 - Squat/Bench - 5/3/1 - 531 session 3


Jump Rope


Dynamic Stretches


1x6min Shoutbox MMA timer, 50% intensity w some extra combos, Judo entries, etc


Squat / 25.5-inch box jumps + 3 kicks per side, last leaping
Overhead
65x10 / 4 - spinning back
110x5 / 4 - high round
Front
136.25x5 / 4 - side
163.75x5 / 4 - mid round
Back
206.25x5 / 4 - front push
233.75x3 / 4 - low round
belt
271.25x1 - was supposed to be 261.25
295x1
315x1
335x1
355x1 / 4 - front snap

Calf Raise w belt
455x12 / 4 - outward crescent


Paused Bottom Start Bench / 100lb unilateral Thick handle DB rows / clapping push ups + 3 palm strikes per side
45x12 / 12 / 4
88.75x5 / 12 / 4
110x5 / 12 / 4
136.25x5 / 12 / 4
166.25x5
187.5x3
208.75x9


Bridges
Stretches


Hot Tub later

 

[RedNeckJiuJitsu]

Did some sledding and hill walking after church earlier this afternoon



2025/01/05 - ZDL & SOHP 531 - Deload / Hypertrophy session


Jump rope
Dynamic stretches


1x6min Shoutbox MMA timer, 50% intensity w some extra combos, Judo entries, etc,


Zercher Deadlift / 25.75” box jumps + 3 kicks per side, last leaping (last time wasn't landing my box jumps, just doing more of a tuck jump due to the box setup I had being unstable and being afraid to land it. Made a new box yesterday.
95x10 / 4 - spinning back
118.75x10 / 4 - high round
142.5x10 / 4 - side
95x10 / 4 - mid round
118.75x10 / 4 - front push
142.5x10 / 4 - low round


Bridge
Stretches
Hot tub

 

[RedNeckJiuJitsu]

My kids and I switched to the adult karate class this week. My first time in there since 2008. Hanshi and everybody said the kids did great, and they loved it. My daughter was really nervous but she enjoyed it. So thankful for that. That will be our Tues/Thurs evenings for the foreseeable future.





2025/01/12 - Squat/Bench - 5/3/1 - hypertrophy de/reload session


Jump Rope


Dynamic Stretches


1x6min Shoutbox MMA timer, 50% intensity w some extra combos, Judo entries, etc


Squat / 25.5-inch box jumps + 3 kicks per side, last leaping
Overhead
75x10 / 4 - spinning back
110x7 / 4 - high round - bar went too far forward and I lost it in the hole or I would have had the other reps.
Front
136.25x10 / 4 - side
Back
163.75x10 / 4 - mid round
110x10 / 4 - front push
136.25x10 / 4 - low round
163.75x20 / 4 - front snap

Calf Raise w belt
455x12 / 4 - outward crescent


Paused Bottom Start Bench / 100lb unilateral Thick handle DB rows / clapping push ups + 3 palm strikes per side
55x20 / 12 / 4
88.75x10 / 12 / 4
110x10 / 12 / 4
136.25x10 / 12 / 4
95x10 / 12 / 4
115x10 / 12 / 4
136.25x10 / 12 / 4


Stretches
Bridges

 

[Lug's Spear]

I’m excited for your family karate routine, living the dream there bud

 

[RedNeckJiuJitsu]

I’m excited for your family karate routine, living the dream there bud

Thanks, Lug.

We missed last Tuesday due to weather, but Thursday we had some sparring drills. Supposed to be real cold this week, but as long as the roads are okay we should be able to get there.


2025/01/19 - DL & SOHP Heavy Singles


Light sparring w my boy ~5min


Deadlift
DOH
135x5
225x5
315x5
Mixed + belt
405x3
445xx1
485x1
505x1
525x1
545x0


Power Clean & Press
95x5
135x3
165x1
185x1
195x0
Switched to jerkPower w press out and hit 1
215x0 - Haven't cleaned heavy enough to get the clean much above my waist. Just got a fast deadlift.


2x6min Shoutbox MMA timer, 50% intensity w some extra combos, Judo entries, etc.


Static Stretches
Bridges


Pretty good work. about where I figured I would be for maxing. Would be nice if the press was a little higher, but it's not terrible.

 

[RedNeckJiuJitsu]

We missed karate on Tuesday due to weather and my wife fighting some kind of bug but had a good class on Thursday. It was the kids' first time sparring in the adult class, but they did very well and got a lot of compliments. I felt slower than I want to be but did pretty well against some ~18-22 yr olds. I think I read them a lot, which is good and made me seem faster than I felt, but it felt good.



2025/01/12 - Squat/Bench - max trest & explosivity
Felt a little slow at karate on Thursday, so I decided I need to make some changes to my lifting. I was doing the explosive directly after the works sets, but I’m not sure that’s the best for the future. Going to try to split them apart and see how that goes.

Dynamic stretches

Jump rope x 100

Bag for technique and speed
Front kicks x10 each leg, alternating
Knees x10 each leg, alternating
Karate high roundhouse x10 ea leg, alternating
Thai mid roundhouse x10 ea leg, alternating
Thai low roundhouse x10 ea leg, alternating
Sidekick x10 ea leg, alternating
Hit move hit x10 ea side, alternating

These felt better than the last couple times on the bag.


Snatch
45x5
45x5
45x5


Front Squat
135x5
Back Squat
225x3
275x2
belt
315x1
345x1
375x0
375x1


BW Box Squat Jumps + 1min speed bal
x5 - triple bounce
x5 - continuous


Clapping Push Ups
x5
x5
x5



Bench
95x5
135x5
185x3
225x1
255x1
275x1


KB Clean & Push Press
32.8x5 - ea side, alternating
41.8x5 - ea side, alternating
45x5 - ea side, alternating

Barbell Push Press/Jerk
45x10
95x10


Hit Move Hit
x10 ea side, alternating, focus on footwork


Bagwork
3x6min Shoutbox MMA timer, 50% intensity w some extra combos, Judo entries, etc


Kata

Bridges
Stretches

Supper
Hot Tub


Hands and feet felt better, speed wise. Definitely getting tired toward the end of the bagwork, but that was to be expected.

 

[RedNeckJiuJitsu]

2025/02/02 - ZDL & SOHP 531 5 session 5


Dynamic stretches

Jump rope x 100

Bag for technique and speed
Front kicks x10 ea leg, alternating
Knees x10 ea leg, alternating
Karate high roundhouse x10 ea leg, alternating
Thai mid roundhouse x10 ea leg, alternating
Thai low roundhouse x10 ea leg, alternating
Sidekick x10 ea leg, alternating



Zercher Deadlift + 4 kicks per side, last leaping
100x5 - spinning back
125x5 - high roundhouse
148.75x5 - side
161.25x5 - mid roundhouse
185x5 - front push
210x5 - low roundhouse


BW Box Squat Jumps
x5
X5
X5
x5



Strict Overhead Press + 3 straight plam strikes per side, alternating
57.5.5x5
71.25x5
86.25x5
93.75x5
107.5x5
121.25x5

Push Jerk
121.25x10

Bridges
Static Stretches
Hot Tub

 

[RedNeckJiuJitsu]

2025/02/09 - Squat/Bench 531 5 session 5


Jump rope x 100


Dynamic stretches


Bag for technique and speed
Knees x10 each leg, alternating
Front kicks x10 each leg, alternating
Axe kick x 10 each leg, alternating
Outward Crescent x10 each leg, alternating
Karate high roundhouse x10 ea leg, alternating
Thai mid roundhouse x10 ea leg, alternating
Thai low roundhouse x10 ea leg, alternating
Sidekick x10 ea leg, alternating


Snatch
45x5
45x5


Squat / 25.5-inch depth jumps + 3 kicks per side, last leaping
Overhead
75x5 / 4 - spinning back
115x5 / 4 - high round
Front
141.25x5 / 4 - side
Back
170x5 / 4 - mid round
185x5 / 4 - front push
212.5x5 / 4 - low round
241.2513 / 4 - front snap


BW Box Squat Jumps + ~30 sec speed ball + med ball slams
x5 - continuous / 6
x5 - triple bounce


Bench / clapping push-ups / 100lb unilateral Thick handle DB rows + 3 palm strikes per side
90x5 / 4 / 5
112.5x5 / 4 / 6
135x5 / 4 / 7
146.25x5 / 4 / 8
168.75x5 / 4 / 5
191.25x12 / 4 (more or less…) / 0


Bridges
Stretches
Hot tub

 

[RedNeckJiuJitsu]

2025/02/16 - ZDL & SOHP 531 3 session 3


Jump rope x 100

Dynamic stretches

Bag for technique and speed
Front psuh kicks x10 ea leg, alternating
Karate high roundhouse x10 ea leg, alternating
Sidekick x10 ea leg, alternating
Thai mid roundhouse x10 ea leg, alternating
Knees x10 ea leg, alternating
Thai low roundhouse x10 ea leg, alternating


Zercher Deadlift / 25.5” Depth Jumps + 3 kicks per side, last leaping
100x5 / 3 - spinning back
125x5 / 3 - high roundhouse
148.75x5 / 3 - side
175x3 / 3 - mid roundhouse
205x3 / 3 - front push
225x8 / 3 - low roundhouse


BW Box Squat Jumps
x5


Strict Overhead Press / Rope Pull-Ups + 3 straight plam strikes per side, alternating + 3 30lb med ball slams
57.5.5x5 / 4
71.25x5 / 4
86.25x5 / 4
101.25x3 / 4
115x3 / 4
128.75x11 / 4


BW Box Squat Jumps
x5
x5


Hit move hit on bag, x4 ea side, alternating


3x6min Shoutbox MMA timer, 50% intensity w some extra combos, Judo entries, etc.


Bridges
Static Stretches
Hot Tub

 

[RedNeckJiuJitsu]

2025/02/23 - Squat/Bench 531 5 session 3


Jump rope x 100


Dynamic stretches


Bag for technique and speed
Knees x10 each leg, alternating
Front kicks x10 each leg, alternating
Axe kick x 10 each leg, alternating
Outward Crescent x10 each leg, alternating
Karate high roundhouse x10 ea leg, alternating
Thai mid roundhouse x10 ea leg, alternating
Thai low roundhouse x10 ea leg, alternating
Sidekick x10 ea leg, alternating


Snatch
45x5
45x5


Squat / 25.5-inch depth jumps + 3 kicks per side, last leaping
Overhead
75x5 / 4 - spinning back
115x5 / 4 - high round
Front
141.25x5 / 4 - side
Back
170x5 / 4 - mid round
198.75x3 / 4 - front push
226.25x3 / 4 - low round
255x9 / 4 - front snap


Bench / clapping push-ups / 100lb unilateral Thick handle DB rows + 3 palm strikes per side
95x5 / 4 / 6
115x5 / 4 / 7
135x5 / 4 / 8
157.5x3 / 4 / 8
180x3 / 4 / 8
202.5x9 / 4 / 8


Bagwork
2x6min Shoutbox MMA timer, 50% intensity w some extra combos, Judo entries, etc


Stretches
Hot tub

 

[RedNeckJiuJitsu]

Got a new long heavy bag last week. Didn't get to use it til today cause I had to stuff it. Good bag. At ~134lbs 6' tall it swings more than I expected compared to my 100lb 4' bag


2025/03/02 - ZDL & SOHP 531 - 531 session 5


Jump rope x 100


1x6min Shoutbox MMA timer, 50% intensity w some extra combos, Judo entries, etc.


Zercher Deadlift / 25.5” Depth Jumps + 3 kicks per side, last leaping
100x5 / 4 - spinning back
125x5 / 4 - high roundhouse
150x5 / 4 - side
185x5 / 4 - mid roundhouse
210x3 / 4 - front push
235x10 / 4 - low roundhouse


Strict Overhead Press / Rope Pull-Ups + 3 straight plam strikes per side, alternating + 4 30lb med ball slams
57.5.5x5 / 6
71.25x5 / 6
86.25x5 / 6
107.5x5 / 6
121.25x3 / 6
136.25x8 / 6


KB Snatch - each side, alternating + 3 straight plam strikes per side, alternating
32.8x3
41.8x3
~48x3
~48x3


2x6min Shoutbox MMA timer, 50% intensity w some extra combos, Judo entries, etc.


Static Stretches
Hot Tub

 

[RedNeckJiuJitsu]

3/8 & 3/9

I did not do any lifting this weekend. It was Kwanmukan symposium weekend, which basically means we have crosstraining sessions available to attend. I did most of the stuff on Saturday and Sunday. Most of what I did was Japanese Jiu-Jitsu throws, some different entrances to those, feeling kazushi, destabilizing an opponent in order to do a throw or other takedown, as both uke and tori. Did a session on throws from Tai Chi, which was cool. Also got a session of BJJ, working on some throws and the papercutter choke. Got a few rolls in a well.

Not a hard workout most of the time, but some good stuff to practice that I hope I can retain.

 

[RedNeckJiuJitsu]

2025/03/15 - Squat/Bench 531 - 531 session 3


Did some stretching first thing this morning. Need to be more consistent on that and regain some flexibility that I’ve lost


Worked on my next kata for warm-up

Snatch
45x5
45x5


Squat / 25.5-inch depth jumps + 3 kicks per side, last leaping
Overhead
75x5 / 4 - spinning back
115x5 / 4 - high round
Front
141.25x5 / 4 - side
Back
170x5 / 4 - mid round
212.5x5 / 4 - front push
241.25x3 / 4 - low round
belt
268.75x8 / 4 - front snap


KB Snatch - per side, alternating
48x3
48x3


Bench / clapping push-ups / 100lb unilateral Thick handle DB rows + 3 palm strikes per side
95x5 / 3 / 7
115x5 / 4 / 8
135x5 / 4 / 8
168.75.5x5 / 4 / 8
191.25x3 / 4 / 8
213.75x9 / 4 / 9


Bridges
Stretches


More kata


Hoping to do bagwork tomorrow

 

[RedNeckJiuJitsu]

2025/03/22 - ZDL & SOHP 531 - 5 session 6


Wrestled w my boy for about 15 minutes. We were doing our “sumo” wrestling, which is about half sumo half BJJ. At the start of the last round he grabbed me and pulled butterfly guard. I got a kick out of that. He was doing pretty good to try to stop me from passing, too.


Katas for further warm-up. Feeling much better with the kata I certify with this coming Thursday.


Snatch + wheel kicking a ball (speed and accuracy; Hanshi had me try this on Tuesday in class just to see how I could do with it and I decided I needed to do it a little more regularly)
45x5
45x5
Got a few nice hits on the ball. Surprisingly, I did better w my left leg than my right, but throwing the ball up w my left hand may have been part of that.


Zercher Deadlift / 25.5” Depth Jumps + 3 kicks per side, last leaping
102.5x5 / 4 - spinning back
128.75x5 / 4 - high roundhouse
155x5 / 4 - side
166.25x5 / 4 - mid roundhouse
191.25x5 / 4 - front push
217.5x5 / 4 - low roundhouse
Would liked to have done more, but don’t have a whole lot. Lifting a lot easier than I normally do, and haven’t really eaten anything, or even finished my Big John More Power 500 Calorie Coffee (although I did have my normal 300 MG caf pre-WO stack)


Strict Overhead Press / Rope Pull-Ups / clapping push ups + 3 straight plam strikes per side, alternating + 4 30lb med ball slams
58.75.5x5 / 7 / 4
73.75x5 / 7 / 4
88.75x5 / 6 / 4
96.25x5 / 6
111.25x5 / 6
126.25x / 6


KB Snatch - each side, alternating + 3 straight plam strikes per side, alternating
32.8x3
41.8x3
~48x3
~48x3


1x6min Shoutbox MMA timer, 50% intensity w some extra combos, Judo entries, etc.


Static Stretches
Hot Tub
Wild Beast Feast supper

 

[Lug's Spear]

2025/03/22 - ZDL & SOHP 531 - 5 session 6


Wrestled w my boy for about 15 minutes. We were doing our “sumo” wrestling, which is about half sumo half BJJ. At the start of the last round he grabbed me and pulled butterfly guard. I got a kick out of that. He was doing pretty good to try to stop me from passing, too.


Katas for further warm-up. Feeling much better with the kata I certify with this coming Thursday.


Snatch + wheel kicking a ball (speed and accuracy; Hanshi had me try this on Tuesday in class just to see how I could do with it and I decided I needed to do it a little more regularly)
45x5
45x5
Got a few nice hits on the ball. Surprisingly, I did better w my left leg than my right, but throwing the ball up w my left hand may have been part of that.


Zercher Deadlift / 25.5” Depth Jumps + 3 kicks per side, last leaping
102.5x5 / 4 - spinning back
128.75x5 / 4 - high roundhouse
155x5 / 4 - side
166.25x5 / 4 - mid roundhouse
191.25x5 / 4 - front push
217.5x5 / 4 - low roundhouse
Would liked to have done more, but don’t have a whole lot. Lifting a lot easier than I normally do, and haven’t really eaten anything, or even finished my Big John More Power 500 Calorie Coffee (although I did have my normal 300 MG caf pre-WO stack)


Strict Overhead Press / Rope Pull-Ups / clapping push ups + 3 straight plam strikes per side, alternating + 4 30lb med ball slams
58.75.5x5 / 7 / 4
73.75x5 / 7 / 4
88.75x5 / 6 / 4
96.25x5 / 6
111.25x5 / 6
126.25x / 6


KB Snatch - each side, alternating + 3 straight plam strikes per side, alternating
32.8x3
41.8x3
~48x3
~48x3


1x6min Shoutbox MMA timer, 50% intensity w some extra combos, Judo entries, etc.


Static Stretches
Hot Tub
Wild Beast Feast supper

I’m glad he is embracing butterfly guard. It’s one of my favorites.