Mma/bjj

[250]

Why post a training log? Hopefully it will help me to finally start training consistently, and hopefully attain the following goals: BJJ blue belt, and an MMA fight(victory?).

Little history. 31yoa and have been screwing around with BJJ for a freakin long time...probably the longest stint as a white belt on the face of the planet. Started at a Shidokan school at about 23. Train hard for a month or two, then go get drunk for a month or two. At 25 went to a BJJ school and same pattern of training. And its continued ever since. Still a white belt

On the physical end of things, I'm 5'11 and just weighed in at 211. Most I've ever benched is 360(1 actual good rep) but that was a shoulder surgery ago. Lungs were great running track in high school, but that was a lot of cigarettes ago. Havent had a smoke since Dec 31 05.

Started cardio on Jan 01 and have been lifting religiously. Went and signed back up at BJJ school a couple of weeks ago, have actually trained a few times.

So here's what the log is meant to track: EFFORT. And I hope to track it by recording the following categories.

Lifting
Cardio
BJJ training
Wrestling
Boxing/MT

The boxing/MT is probably gonna be the last phase to start up. And tommorrow it begins. I'm going to talk to the school owner(who happens to be a promoter) about getting a fight, hopefully on a June card.

The next post is going to be a little retroactive, and outline my training that actually occured on yesterdays date.

TRAIN OR DIE

 

[250]

03-20-06 Work Day

CARDIO:

Went in early and did the following

Jump Rope 7:30 uninterupted
Heavy Bag 2x2 mins (Bas Rutten CD)
Treadmill 2 miles 14:00

LIFTING:

Did Chest on detail

Pushups 4x50 reps
FB Dumbell Press 70lbs x 12,11,10
FB Dumbell Flyes 30lbs x 15,15,15

ABS:

After work was way tired but managed the following

Roman Chair 2 x 30 reps

Overall, was a decent day. Had to push hard to not give up on the treadmill run. The rope jumping went well considering 2 months ago a 2min jump kicked my ass. Went hard on the heavy bag.The first 2 sets of pushup were machinelike, the 3rd I had to arch my back once on the 44th rep, and 4th set paused at 40, then had to do last 10 2 reps at a time. Felt good to push mentally. The dumbell work was light and easy.

Injury Report: Hip pointer is easing up, and shoulder isn't too sore. Until tommorrow.

TRAIN OR DIE

 

[250]

03-21-06 Work Day

Couldn't go to BJJ this morning due to family medical issues.

CARDIO:

Went in to work early, but cut it kinda close so wasnt able to get in that much cardio

Eliptical 0.5 miles 3:00
Treadmill 1 mile 6:10

LIFTING:

Did Biceps on detail

Barbell Preacher Curls Normal Grip 75lbs x 11,10
Barbell Preacher Curls Close Grip 75lbs x 8,8
Barbell Preacher Curls Thumbs Down 75lbs x 5,5
Seated Dumbell Curls 30lbs x 10,10,10
Concentration Curls(4 sec reps) 20lbs x 10,10

GRIP:

While driving around at work

Hands Grippers 50 reps per hand x 6

JIU JITSU:

Stayed after work and rolled with Dan(friend who I work with, 4 stripe white belt)

Rolled no gi, didnt do our normal cardio warmup. Just got right into it. Probably rolled for about 40 minutes no real breaks. It was a low intensity rolling, as Dan is nursing a bum shoulder, and is scheduled to compete in a no gi tourney this weekend. Stopped and examined a bunch of different things as we encountered them. Worked on Dan jumping to guard, as the last tourney he competed in, judges were screwing him and giving takedowns to his opponents. Played with a combo from side mount, switching from kimura to shoulder choke to armbar. Went over push sweep from guard, in case he starts a kimura but cant finish. While rolling was very happy with my hip movement, was pretty fluid. Passed his guard pretty easy tonight, but I attribute a lot of that to his bum shoulder. Hit him with a armbar from side control that I actually finished. He caught a kimura from guard, but I slipped his leg on the same side as my trapped arm, and ended up in side control. He still had the arm locked up, but obviously couldnt finish. Spent the next minute or so pivoting around him avoiding his attempt to put me back in guard. Need to figure out how to free the trapped arm in that situation. Overall good training. And my cardio is way better.

Overall, again a decent day. The mile I ran was the fastest I've run in a long ass time. Bicep workout was ok, not explosive but steady. And the roll was good, stamina increasing and hip movement way better.

Injury Report: Hip feels great, shoulder is ok. While posting up on my elbow, musta done some kinda trauma, cause my right upper forearm below the elbow swelled up like crazy. Absolutely no pain, just numb. Weird, time for ice. Lower back feels ok but twinges when I jar it. Very close to trying out chiropractor for first time.

TRAIN OR DIE

 

[250]

03-22-06 Wednesday Work Day

JIU JITSU:

Tired as hell cause I only got about 4 hours of sleep last night. Went into work at 1PM and rolled no gi with Dan.

4 rounds 5 minutes
1 round 7 minutes

Went ok. He was moving better than yesterday and going harder. No easy guard passes. I tapped to achilles lock, kimura from half guard, and triangle armbar. Submitted him with a kimura from side control and a triangle armbar. Cardio is feeling ok, but need to keep hitting it hard. I'm not exactly gassing, but sometimes I know I need to move to hit a technique, and just can't muster the energy till its too late.

LIFTING:

Did Shoulders on detail. Couldn't get to it till 2130 so was kinda tired. Was pretty motivated tho.

Rear Delt Flyes 10lbs x 15,15
Rear Raises 15lbs x 11,10
Side Raises 15lbs x 10,10
Front Raises 15lbs x 15
25lbs x 12
Seated DB Press 40lbs x 15
50lbs x 12,12
BB Shrugs 225lbs x 15,15 (Done as superset: BB immediately followed by DB)
DB Shrugs 70lbs x 15,15
Bridges 20,20
Hold Bridges 1 x 1 minute

GRIP:

While driving around at work

Hand Grippers 50 reps per hand x 2
60 reps per hand x 2

ABS:

Directly after work

Kimura Situps 50 right
50 left

Overall a decent day considering I came into it tired as hell. Pushed myself to put effort in, even though workouts didn't felt all that great. Didn't dog it at all though. Knowing that I'm going to have to post this crap is kinda motivating. Need to pick up the stretching though, been slacking off.

One little note. While lifting had a Renzo DVD playing in the background. Showed a nice sweep when u are attempting a shoulder choke from guard. Seeing as I love shoulder chokes I plan on working this sweep.

Injury Report: No probs.

TRAIN OR DIE

 

[Jimmy Cerra]

What is a kimura situp?

 

[250]

What is a kimura situp?

Kinda simulates a kimura attempt from guard. Lying on back with knees bent, start situp. Right elbow posts on ground, and left arm goes up over an imaginary opponents shoulder as situp continues. Reverse the arm placement for left side situps.

 

[250]

03-23-06 Thrusday Work Day

Couldn't go to BJJ this morning because of unavoidable family stuff. Meant to get into work early for cardio but cut it real close again.

CARDIO:

Jump Rope 2min,3min,5min
Sprawl 20 reps

LIFTING:Did Legs on detail. In case anybody reads this and laughs, I know its a sissy workout.


Heavy Bag Squats 4 x 25 reps
High Knee Jumps 2 x 10 reps
Hindu Squats 3 x 25
Lunges 20 per leg


GRIP:While driving around at work

Wrist flexer 3 x 60reps per hand
Hand gripper 3 x 50 reps per hand

CARDIO:Done immediately after work

Eliptical 0.5 miles 2:30
Treadmill 2 miles 14:50(8min pace, 7min pace,sprint last .1)

Overall, a strange day. Was shitty not being able to go to BJJ, but was totally unavoidable due to family medical stuff. Was kinda depressed about it and the lack of time for cardio before work, hence the staying after work to run. Going to buy Stephen Kestings "83 grappling drills DVD", which will hopefully give me alternatives for cardio while spending time on ground movement.

TRAIN OR DIE

 

[250]

03-24-06 Friday No Work

Busy all day with family. Went into gym at 2130 to try to get something done.

LIFTING:Back

Overhand Pullups 8,8,7
Wide Grip Pulldowns to Chest 70lbs x 13/140lbs x 8
Close Grip Pulldowns to Chest 140lbs x 8,8
Behind Head Pulldowns 105lbs x 10/140lbs x 9/165lbs x 5,5
DB Rows 70lbs x 10,8
BB Deadlifts 135lbs x 10,10,10
Horizontal Good Mornings 20,20



Overall, a nothing day. Glad I made effort to at least go in. Was totally unfocused and tired. Note, this is the first time I ever deadlifted in my life, so was just working on form.
Tommorow, just gonna go for a jog and rest up a little.

 

[initialdproject]

you been to s&p lately?

 

[250]

03-25-06 Saturday No work

So I went with Dan to the grappling tourney, a charity event. And they had an opening, so I said what the fuck and competed. Won the first fight on points, controlled the guy totally, had back, mount, just pussed out and didnt finish him. Rolled with Dan in second round, lost on points 1-0, armbar attempt. Had Curran cornering me, no pressure or anything. Anyhow, glad I did it was fun as hell. One ring, center stage with a couple of thousand people watching. Tired as shit will finish this later.

TRAIN OR DIE

 

[250]

you been to s&p lately?

Refering to a specific thread? Or saying I'm doing everything wrong?:icon_neut

 

[Richard Emling]

you dedicate a full lifting day to biceps? im with ip go to s&p and get a good full body routine to do 2 or 3 days a week and stop the body building glamor muscle stuff seriously 5 types of curals but no deads chins or rows

 

[250]

03-26-06 Sunday Work Day

No training

 

[250]

03-27-06 Monday Work Day

CARDIO:Went in to work early

Eliptical .5m 3:30
Treadmill 2m 14:40

LIFTING:Did Chest on detail(despite the kind suggestions yes I did a single body part)

FB Barbell 225 x 12,12,12,12,9
FB Dumbell 85's x 4, 70 x 8,8
FB Flyes 30's x 15,15

GRIP:Done while driving around

Wrist Flexer 50rph x 3, 60rph x 2

ABS:Done after work

Tabata Situps 19,18,18,16,15,15,15,11

Overall ok day. The two miles felt easy, was going to try for 4 but ran outa time. Need to start training cardio for real. Competing on Saturday proved how bad my lungs still are. Gonna try more of this tabata stuff. Missed 12 reps on the last set of bench, but felt ok. Almost lost control and had to quit the 85's, too heavy for my shoulder. Wont be at BJJ tommorrow, family stuff, but set up wrestling for Thursday. Should at least get a run in tommorrow.

TOD

 

[250]

03-28-06 Tuesday No Work

No training

 

[250]

03-29-06 Wednesday Work Day

Woke up feeling like shit, thank god for Dayquil.

Cardio:Went into work early, but still feeling like crap

Eliptical .5m 2:40
Treadmill 1m 5:59

LIFTING:Did Back on Detail

Overhand Pullups 11,8,6,6
Widegrip Pulldowns to Chest 140 x 6,6
Closegrip Pulldowns to Chest 160 x 6,4
Horizontal Goodmornings 20,25,25
BB Deadlift 135 x 10, 185 x 6,6

JIU JITSU:After work with Dan

Rolled no gi for about an hour. Worked on sidemount escape if opponent underhooks your head, half guard back to guard, and attacks from rear mount. All stuff we ran into in the competition last Saturday. We rolled for a while starting from each others guards. Hit several good armbars. Am finishing them way better. Overall felt good.

Injury Report: Have an icepack on right shoulder. Planted right arm while rolling and heard something pop, dont feel too bad tho.

 

[250]

03-30-06 Thursday Work Day

WRESTLING: Went into work at 1230

Me and Dan wrestled with Bill(former All American). Went over setting up shots, armdrags, couple of counters. Went for about an hour. Tired as crap and both my shoulders started hurting like hell, back on the rear delts. Right shoulder feels like something is torn.


No other working out, ice pack time.