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2025/03/30 - Squat/Bench 531 - 5 session 6


Slow kata for warm-up


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


Snatch
45x5
45x5


Squat / 25.5-inch depth jumps + 3 kicks per side, last leaping
Overhead
75x5 / 4 - spinning back
116.25x5 / 4 - high round
Front
146.25x5 / 4 - side
Back
175x5 / 4 - mid round
190x5 / 4 - front push
218.75x5 / 4 - low round
belt
248.75x10 / 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
91.25x5 / 4 / 6
115x5 / 4 / 7
137.5x5 / 4 / 8
148.75.5x5 / 4 / 8
171.25x5 / 4 / 10
195x11 / 4 / 12


BW Box Squat Jumps + med ball slams + ~30 slow count speed ball
X5 / 6 - continuous
X5 / 6 - triple bounce


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


Kata


Bridges
Stretches
 
RedNeckJiuJitsu said:
The only thing I/we really know from butterfly guard is the sweep throwing uke over your head, like tamoe nage in Judo. Both my kids like that they can actually throw me with that.
Click to expand...
you should check out sumi gaeshi, but it probably won’t be as fun as a Tamoe nage.
 
Lug's Spear said:
you should check out sumi gaeshi, but it probably won’t be as fun as a Tamoe nage.
Click to expand...
Okay, I'm going to prove my lack of in-depth Judo. I know sometimes the change in name comes from a minuscule (to a non-Judoka) difference, but I do not see a difference... Or are these videos not the best reference for that?

Sumi Gaeshi
Tamoe Nage
 
Updated my first post.



2025/04/06 - ZDL & SOHP 531 - 3 session 6


Jump Rope
Some dynamic stretches
Katas


Snatch + kicking a smaller ball
45x5
45x5


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
178.75x4 / 4 - mid roundhouse - forgot I was on the 3 set
205x3 / 4 - front push
231.25x6 / 4 - low roundhouse


Strict Overhead Press / Rope Pull-Ups / clapping push ups + 3 straight plam strikes per side, alternating + 5 30lb med ball slams
58.75.5x5 / 7 / 4 - forgot med ball slams
73.75x5 / 7 / 4 - forgot med ball slams
88.75x5 / 7 / 4 - forgot med ball slams
105x3 / 7 / 4
1205x3 / 7 / 4
135x8 / 6 / 4


KB Snatch - each side, alternating + 30lb med ball slams
32.8x3 / 5
41.8x3 / 5
~48x3 / 5
~48x3 /


1x4min Tabata interval straight punches
2x6min Shoutbox MMA timer, 50% intensity w some extra combos, Judo entries, etc.


Bridges
Static Stretches
Hot Tub a little later
 
2025/04/19- Squat/Bench 531 - 3 session 6


Kata for warm-up


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


Squat / 25.5-inch depth jumps + 3 kicks per side, last leaping
Snatch + Overhead
95x5 / 4 - spinning back
116.25x5 / 4 - high round
Clean + Front
146.25x5 / 4 - side
Back
175x5 / 4 - mid round
205x3 / 4 - front push
235x3 / 4 - low round
belt
265x3.5 / 4 - low round - Mightve've had 1 more but I leaned a little forward in the hole and lost it.


Bench / clapping push-ups / 100lb unilateral Thick handle DB rows + 3 palm strikes per side
95x5 / 4 / 6
115x5 / 4 / 7
137.5x5 / 4 / 10
160.5x3 / 4 / 10
183.75x3 / 4 / 10
206.25x6 / 4 / 12


Trying to not blame losing weight on less reps in my top set (and set before seeming heavier), but I'm pretty sure that is at least some of it. That and adding more plyo movements in to try to increase speed.


Bridges & stretches


Total timing:
Warm-up - 15 min
Lifting - 95 min
Bridges & Stretching - 15 min

Bought some bumper plates last week so I'm going to work some Oly lifts in more often.



Need to be figuring a different workout routine before summer when both of our kids will be doing youth group and I’ll need to be helping with that on Sunday evenings. Maybe figure out a 2-day split on Sunday and Wednesday. May focus on Oly lifts with less assistance. Haven’t put much thought into it… I’m open to suggestions from anyone who reads this…



My normal workout takes ~2 - 2.5 hrs from warm-up to done stretching… Maybe try to be better a bout strict breaks and less extensive warm-up… Today's warm up was minimal as I could have used some dynamic stretch or more warmth before my kicks in kata or in the bag...
 
2025/04/20 - Explosivity


Jump rope 100 count


1x6 min shoutbox MMA timer .5 w some extra combos


Kata - slowish


Snatch - trying to focus on form. I know I should drop into the hole a lot more.
95x5
105x5 - video
115x5 - video
125x5 - video
135x5


Clean & Jerk - also trying to focus on form
95x5 - video
115x5
135x5 - video

Videos - for form suggestions. I know I mostly power clean and power snatch. I have a hard time dropping into the hole.

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Deadlift
DOH
315x3
Mixed Grip
405x2
455x2


Snatch
95x5
Split snatch
95x2


Clean & Jerk
95x5



2x6min Shoutbox MMA timer .5 intensity, 1 min between rounds


Bridges
Stretches
 
4/24 - Squat/Bench Max test


~7 min slow kata warm up


Start Squats ~16:55

OHS
95x5
Front Squat
135x5
Back Squat
215x3
255x2
+belt
295x1
335x1
365x0


Switch to Bench at ~17:25

Bench
95x5
115x5
135x3
165x2
195x1
225x1
255x1
+belt
275x1


End lift at 17:49


Bagwork
2x6min shoutbox MMA timer .5 intensity


Stretches

Well, I started later and didn’t have quite as much caffeine as my normal pre-wo, but maxes weren’t terribly lower than what my 531 app was showing, so I guess I’m not too far off ~15lbs lower.
BW this morning was 206.6.

Switching up to a Brian Simmons spreadsheet I found and shooting to try to get a 2-day split in with a shorter timeframe…. We’ll see how it goes.
 
2025/04/29 - Brian Simmons Super total Wk 1 Day 1

Start ~15:57


Jump rope x 100


Aiming for 2-3 min between sets on Squat and Bench


Snatch - focus on form, dropping into hole
45x5
45x5
45x5

Front Squat
95x5
135x5

Back Squat
185x5
205x10
205x10
205x10
205x10


Bench
45x5
95x5
135x5
165x10
165x10
165x10
165x10


Inverted Row - EMOM
X10
X10
X10
X10
X10
Form really sucked starting 3rd set

Ab Rolling - EMOM
X8
X8
X8
X8
X8

Back Extension - EMOM
X10
X10
X10
X10
X10
These really sucked. More like a bad superman


Shoutbox MMA timer 1.0 intensity, 4x2min rounds 2 min rest


Done at 15:22
Took a little longer than I wanted but got started a little later than I wanted to

Have almost an hour till karate starts
 
2025/05/01 - Brian Simmons Super total Wk 1 Day 2


Start ~15:53


Jump rope x 100


Tall Snatch
62.5x10 (misread my spreadsheet)\
62.5x3
62.5x3

Snatch Pull + 2 Hang Power Snatch
95x1
95x1
95x1
(forgot 2 sets)

Power Snatch + Snatch (EMOM)
101.25x1
101.25x1
101.25x1
101.25x1
101.25x1

Snatch Pull + Snatch (EMOM)
118.75x1
118.75x1
118.75x1
118.75x1
118.75x1
Math error; was supposed to be 108.75

Snatch (EMOM)
116.25x1
116.25x1
116.25x1
116.25x1
116.25x1

Deadlift (2-3min rest)
305x10
305x10
305x10
305x10

Done lifting @ 16:48

Shoutbox MMA timer 0.5 intensity, 2x6min rounds 1 min rest
Some stretches

Karate in ~ 1hr
 
2025/05/01 - Brian Simmons Super total Wk 1 Day 2 again - just because

Start 12:25
Slow Kata
Jump rope x 100


Lifting:12:38

Tall Snatch
65x3
65x3
65x3

Snatch Pull + 2 Hang Power Snatch
95x1
95x1
95x1

Power Snatch + Snatch (EMOM)
101.25x1
101.25x1
101.25x1
101.25x1
101.25x1

Snatch Pull + Snatch (EMOM)
108.75x1
108.75x1
108.75x1
108.75x1
108.75x1

Snatch (EMOM)
116.25x1
116.25x1
116.25x1
116.25x0, 1 - lost the first one too far out front, reset and hit it right away
116.25x1

Zercher Deadlift (2-3min rest)
185x10
205x8
255x2
295x1
335x1


Done lifting @ 13:25


Shoutbox MMA timer 0.5 intensity, 2x6min rounds 1 min rest

Bridges
Upper body stretches
Splits app stretch routine



Snatches felt a lot better after doing this Thursday, so I wanted to do it again, but with a different DL emphasis. Will do the squat/bench day 3 next Tuesday/
 
2025/05/06 Super Totals Wk 1 Day 3


Warm-up walking on treadmill while finishing work

Stationing 16:00

Snatch - focus on form, dropping into hole; ~EMOM
45x5
45x5
45x5

Power Clean + Front Squat
95x5
135x5 - This set took a full minute

Back Squat - 2-3min rest
185x5
215x5
235x5
235x5
235x5
235x5


Bench
135x5
165x5
195x5
195x5
195x5
195x5


Rope Pull Ups - EMOM
X6
X6
X6
X5 - form went to crap
X3 - last Was maybe ¾ rep


Leg Raises (lying on box)- EMOM
X10
X10
X10
X10
X10


Reverse Hyper (lying on box) - EMOM
X10
X10
X10
X10
X10


Tabata interval straight punches
4 min

End 17:02
Some stretches

Karate in ~1.25hr
 
2025/05/08 Super Totals Wk 1 Day 4


Jump-rope
X100 count

Start lifting 15:50

Muscle Clean & Press - 1 min rest - Did more of a power clean than muscle clean
77.5x5 - was supposed to be 3
77.5x3
77.5x3

Hang Clean & Push Press - 1 Min rest
117.7x2
117.7x2
117.7x2 - this was more of a power clean + Front squat

Power Clean & Front Squat + 2 Jerks (EMOM)
126.25x1
126.25x1
126.25x1
126.25x1
126.25x1

Clean Pull + Clean & Jerk (EMOM)
136.25x1
136.25x1
136.25x1
136.25x1
136.25x1

Clean & Jerk (EMOM)
146.25x1
146.25x1
146.25x1
146.25x1
146.25x1

Deadlift (2 min rest)
346.25x5
346.25x5
346.25x5
346.25x5

Done lifting 16:30

4 min light bag combos
4 min Tabata interval straight punches

Bridges & some stretches

Karate at 6:15. Ended up being a lighter workout than often, but it was still good. Practice to tighten up some basics and add/remind of different uses for the basics.
 
2025/05/09

BJJ

First class in a long while, and my wife and kids went, too. Wife didn't do much cause she was hurting, but she helped my daughter.
Focus of instruction was a collar tie takedown into choke (or standing choke), working to pass from sitting/kneeling, and literally from guard.

Did some free rolling. My kids finally got to work with some folks closer to their own size. My boy caught a guy in a rear naked choke twice. My daughter was working w a teenage girl went for two armbars and transitioned into omopata both times. One guy who is a bit more experienced than most in the class called my daughter a gnarly roller and said my boy is great as well.

Glad we found that class. Wife enjoyed it, too.

Planning to make that a regular Friday evening for us. Also going to check out a Wednesday evening class in a different place that I've been wanting to do for some time.
 
2025/05/08 Super Totals Wk 2 Day 1


Warm-up on treadmill while finishing work


Start lifting 15:40
Snatch - focus on form, dropping into hole - minimal rest
45x5

OHS
95x5

Front Squat
135x5

Back Squat - 2min rest on main sets
185x5
220x8
220x8
220x8
220x8


Bench - 2min rest main sets, minimal on warm-ups
45x5
95x5
135x5
185x8
185x8
185x8
185x8


Inverted Row (on ropes) - EMOM
X10
X10
X10
X10
X10
First set was pretty decent but after that ROM went to crap after a couple reps. Last rep on each set was more like a shrug.


Ab Rolling - EMOM
X8
X8
X8
X8
X8


Back Extension - EMOM
X10
X10
X10
X10
X10
Set up my box better than last time. Worked much better. Need to raise the box about 2 more inches next time.

Done lifting ~16:40

Shoutbox MMA timer 0.5 intensity w extra combos, 3x6min rounds 1 min rest


Stretches
No karate tonight due to a Mother’s supper at church
 
5/14 - Shingitai Jujutsu

Caught the end of a kids' judo class first.
Got used as an uke a bit and was able to work with my kids on Osoto Gari and breakfalls a little bit.

Jujutsu started with warm up trying to take the back standing.
Worked on tai sabaki stepping and then transitioned that into setting up Osoto Gari.
Worked on Shingitai style kesa gatami and working from there into a couple same side shoulder locks and a straight armbar.
Also worked floating from kesa to opposite side control and then hitting a far side kimura.
Finally went from the far side kimura grip to juji gatame armbar.
Got to free rolling for about 20 min.

Kids (especially Bek) didn't enjoy this class quite as well as Friday's, but it was a lot more info and not as close of people to their size. Lige still rolled w a few of the fellas. Gonna keep going while we can through summer at least.
 
2025/05/15 - Brian Simmons Super total Wk 2 Day 2


Warm-up ~45min on treadmill while finishing work


Lifting start 15:45

Muscle Snatch - 1 min rest
65x3
65x3
65x3

Power Snatch + OHS
95x1
95x1
95x1

2 Snatch Pulls + Snatch (EMOM)
108.75x1
108.75x1
108.75x1
108.75x1
108.75x1

Hang Snatch w pause at knee (EMOM)
116.25x1
116.25x1
116.25x1
116.25x1
116.25x1

Snatch (EMOM)
125x1
125x1
125x1
125x1
125x1


Deadlift (2-3min rest)
325x8
325x8
325x8
325x8


Decided to add a Lil more
Clean & Jerk EMOM
135x1
135x1
135x1
135x1
135x1


Done lifting @ 16:30


Bridges
Splits app stretch routine
 
2025/05/15
Karate
After warm-up and basics we did sparring. First time since I've been back that I was not in the high rank line and got to spar with all the young black belts in a row. Like 10 rounds total. The first few rounds I ended up working on getting toward the back of the guys I was sparring. The one I kept stepping on his lead foot to keep him from moving. Wasn't the first time I've done that with him. A few of the ones I hadn't sparred before hadn't ever seen a backfist/jab into lead hook combo. Everybody that gets caught with that realizes they need to learn how to defend and throw that.

In the middle of sparring Hanshi has us stop and pulled 2 of us out to do very low movement fighting. Basically stand still and try to defend and be able to land a knockout punch with the first movement. He started with two other guys and then pulled me and the one guy in to do. We were about even on that other than I blocked one punch with my face. Lol.

Then we went back to regular sparring. The one young guy who I just done the high level low movement sparring with later said he and I were very patient against each other. I was, but that was because I was pretty gassed and conserving energy at that point, but I've sparred him a bit anyway. Another one that I hadn't before could tell that my instinct wanting to come in closer and start grappling with him.

Glad I did not do any bagwork after lifting!
 
Last edited:
2025/05/20 Super Totals Wk 2 Day 3


Warm-up walking on treadmill while finishing work

Start Lifting 15:55


Snatch - focus on form, dropping into hole; ~EMOM
45x3
45x3
45x3

Power Clean + Front Squat
95x3
135x3

Back Squat - 2 min rest main sets
195x5
225x5
255x4
255x4
255x4
255x4
255x4


Bench - 2 min rest main sets
140x5
175x5
210x4
210x4
210x4
210x4
210x4


Rope Pull Ups - EMOM
X6
X6
X6
X6 - last was probably ¾ rep

Leg Raises (lying on box)- EMOM
X10
X10
X10
X10
Forgot a set of 10


Reverse Hyper (lying on box) - EMOM
X10
X10
X10
X10
X10


End lifting 16:55

15min stretching

Karate in ~1.25hr




In karate we did some reflex/quickness drills
 
2025/05/21

Shingitai Jiu-Jitsu

Worked more on tai sabaki step.
Added a foot sweep into it.
Also worked more kesa gatame.

Got some live rolling in after.
 
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