My ADD Training Log
- Thread starter calvus
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Thanks for stopping by...
- Joined
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2/11/2011
BJJ - 1.5 Hours - Gi
Went to the noon fundamentals class today. Worked on standing guillotine escape. That was good for me, since I got caught in a standing guillotine in the tournament Saturday & just sort of hung on his arm until I could pop my head out. Would have been nice to have ended up in side control. Also worked bottom side mount escape - bridge & get knee in. escaping side control is just really tough for me - I have more success letting the person mount & then escaping mount. However, I have a feeling that at higher belts I'll have more trouble escaping mount than at Blue so that could be a bad habit....
I had 3 5 minute sparring sessions. 1st was with a really large blue belt (6-4, 245). He's really strong, just got his blue belt. He pulled guard, I started to pass, was working top half guard when I got swept. I retained full guard & was about 90% to taking his back when we ran out of time.
Next up was a purple belt who is smaller than me, but really crafty. We rolled, back & forth match. I was able to sweep him when he mounted me - I waited on him to get his first hand in on a cross collar choke & timed it really well.
Last round was with a new blue belt girl - I focused on technique, worked on my open guard.
All in all it was a good day. I like going to BJJ on Fridays - good way to start the weekend.
BJJ - 1.5 Hours - Gi
Went to the noon fundamentals class today. Worked on standing guillotine escape. That was good for me, since I got caught in a standing guillotine in the tournament Saturday & just sort of hung on his arm until I could pop my head out. Would have been nice to have ended up in side control. Also worked bottom side mount escape - bridge & get knee in. escaping side control is just really tough for me - I have more success letting the person mount & then escaping mount. However, I have a feeling that at higher belts I'll have more trouble escaping mount than at Blue so that could be a bad habit....
I had 3 5 minute sparring sessions. 1st was with a really large blue belt (6-4, 245). He's really strong, just got his blue belt. He pulled guard, I started to pass, was working top half guard when I got swept. I retained full guard & was about 90% to taking his back when we ran out of time.
Next up was a purple belt who is smaller than me, but really crafty. We rolled, back & forth match. I was able to sweep him when he mounted me - I waited on him to get his first hand in on a cross collar choke & timed it really well.
Last round was with a new blue belt girl - I focused on technique, worked on my open guard.
All in all it was a good day. I like going to BJJ on Fridays - good way to start the weekend.
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2/12/2011
5/3/1 Day 4, Week 1, Wave 2
SQUATS
5x45
5x95
5x135
5x155
3x185
3x195
5x195
5x225
6x255 (AMRAP) <-- set up sucked, lift off sucked, breathing sucked, rushed it, wrists & elbows hurt, but the depth was decent, so I'll take it.
4x175 <--wrists & elbows hurt - no more squatting today...
Barbell Hip Thrusts Fail
-Bench kept moving, I gave up.
And that's it. I have a bunch of work to do today around the house & decided to end the workout early. But I feel pretty good about the squats. My technique is improving, depth was overall pretty good today.
5/3/1 Day 4, Week 1, Wave 2
SQUATS
5x45
5x95
5x135
5x155
3x185
3x195
5x195
5x225
6x255 (AMRAP) <-- set up sucked, lift off sucked, breathing sucked, rushed it, wrists & elbows hurt, but the depth was decent, so I'll take it.
4x175 <--wrists & elbows hurt - no more squatting today...
Barbell Hip Thrusts Fail
-Bench kept moving, I gave up.
And that's it. I have a bunch of work to do today around the house & decided to end the workout early. But I feel pretty good about the squats. My technique is improving, depth was overall pretty good today.
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2/14/2011
5/3/1 Day 1, Week 2, Cycle 2
SOHP
5x45
5x65
5x85
3x100
3x120
3x135
7x150 <-- Rep PR for this weight.
Push Press
3x2x165 <-- Really fast & quick
Chins
5xBW
5xBW+10 lb
3xBW+35 lb
4 sets x 1 rep x BW+75 lb (302.8 lb Total) <-- PR
Dips
5x15xBW
Shrugs
12x185
12x185
25x185
Barbell Curls
12x65
12x65
12x75
12x75
12x75
Solid workout today. Barely got the last weighted chin single. But I did get it - we'll see what happens next week with +80 lbs. My plan is to continue adding 5 lb each week until I fail a rep. At that point, I'll plan to back off & re-try the next week. I didn't deload chins last month with the major lifts, but I will deload chins along with the other lifts at the end of this month.
5/3/1 Day 1, Week 2, Cycle 2
SOHP
5x45
5x65
5x85
3x100
3x120
3x135
7x150 <-- Rep PR for this weight.
Push Press
3x2x165 <-- Really fast & quick
Chins
5xBW
5xBW+10 lb
3xBW+35 lb
4 sets x 1 rep x BW+75 lb (302.8 lb Total) <-- PR
Dips
5x15xBW
Shrugs
12x185
12x185
25x185
Barbell Curls
12x65
12x65
12x75
12x75
12x75
Solid workout today. Barely got the last weighted chin single. But I did get it - we'll see what happens next week with +80 lbs. My plan is to continue adding 5 lb each week until I fail a rep. At that point, I'll plan to back off & re-try the next week. I didn't deload chins last month with the major lifts, but I will deload chins along with the other lifts at the end of this month.
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The weighted chins have been going really well. Hitting >300 lbs was a goal, so I'm pretty happy with that. I am planning to test my 1RM next week, and then again at the end of March & end of April. I know it's not ideal to test a 1RM that often, but in March I'm starting to track & limit my diet a bit to prepare for a serious diet starting in April. I haven't done that before, so I don't know how it will affect my lifts. So I'm going to test the 1RM to make sure I contribute the best lift I can to the contest. In the meantime I'm going to try to continue progressing the weighted chins with the programming I've been using.
I've been doing sets of standing overhead press (5/3/1) and heavy singles of push press before weighted chins every Monday, I'll be interested to see how it goes next week when I do the chins first. Might need a few more warmup sets...hopefully I'll hit a big PR. BW+85 is my goal, +100 would be real nice....
I've been doing sets of standing overhead press (5/3/1) and heavy singles of push press before weighted chins every Monday, I'll be interested to see how it goes next week when I do the chins first. Might need a few more warmup sets...hopefully I'll hit a big PR. BW+85 is my goal, +100 would be real nice....
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2/16/2011
DEADLIFT DAY - Not following 5/3/1 programming template for deadlift, using Coan-Phillipi for more aggressive increases
Deadlift
5x155
5x195
3x225
2x315
2x365 <- Used belt
Speed Deadlift
8x3x295 - 90sec rest between sets
DL Assistance Circuit (3x)
(Rest 90sec between exercises, 2 minutes between circuits)
Stiff Leg Deads (8x155, 8x175, 8x185)
BORs (8x155, 8x155, 8x155)
Chin Ups (8xBW, 8xBW, 8xBW)
GMs (8x135, 8x135, 8x135)
Tough workout today - I'm beat & my hands are shot. 13 sets of DL & then the assistance was tough....but I'm confident the results will be worth it.
DEADLIFT DAY - Not following 5/3/1 programming template for deadlift, using Coan-Phillipi for more aggressive increases
Deadlift
5x155
5x195
3x225
2x315
2x365 <- Used belt
Speed Deadlift
8x3x295 - 90sec rest between sets
DL Assistance Circuit (3x)
(Rest 90sec between exercises, 2 minutes between circuits)
Stiff Leg Deads (8x155, 8x175, 8x185)
BORs (8x155, 8x155, 8x155)
Chin Ups (8xBW, 8xBW, 8xBW)
GMs (8x135, 8x135, 8x135)
Tough workout today - I'm beat & my hands are shot. 13 sets of DL & then the assistance was tough....but I'm confident the results will be worth it.
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Your hips are rising too quickly on 365x2. Your hips rise before the bar breaks off the ground which makes your back more parallel to the ground and turns it into more of a SLDL. You have the same setup on the lighter sets but your hips don't pop up like that so I don't think it's case of an improper starting position.
I think the cure is to focus on keeping your hamstrings tight and making sure your back angle stays constant at the start of the pull. Trying to sit back a bit more might help to keep your hamstrings tight. Someone with more experience than me might be able to give you more specific advice. I can see what the issue is but don't know exactly how to fix it.
I think the cure is to focus on keeping your hamstrings tight and making sure your back angle stays constant at the start of the pull. Trying to sit back a bit more might help to keep your hamstrings tight. Someone with more experience than me might be able to give you more specific advice. I can see what the issue is but don't know exactly how to fix it.
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Yep thats not me. I haven't been 5-9 since 7th grade. Funny he's got my name - thats really unusual.
I used to be pretty big into aquariums & fishkeeping (down to a single 100gal tank now). All freshwater stuff, mostly African species. Altolamprologus calvus is one of my favorite species, that's where I got the name from. Yes, I'm pretty sure that makes me a nerd. Here's a pic:
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Thanks!! I compared my vids to some powerlifting videos online paused at the same spot & I can see what you're talking about. My back is too horizontal when the bar is near my knees. I think I need to focus on "pulling back" more, earlier in the lift.
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2/17/2011
Bench Day - add50 #1
Bench Press
5x45
5x95
5x135
3x160
6x200
5x210
5x210
4x220
4x220
Weighted Chins
5 x 5 x BW+35 (263.8 lbs total)
Close Grip Bench
5 x 10 x 165 lbs
DB Rows
3 x 10 x 60 lbs
Good, tough workout today. Couldn't find time to hit the weights during the day, so I lifted at about 7pm tonight. Bench was done with my pinkies on the rings, which is a wider grip then I usually use, but it felt ok. I actually did the 2nd set of 210 with my normal grip to see if it felt stronger, but it pretty much felt the same. Both were hard :-( Close grip bench was done with my index fingers on the edge of the smooth part of the bar.
So I'm straying away from 5/3/1 on bench as well as deadlift. I've started the add50 program for bench, we'll see how it goes. On Thursdays, I'll be doing the add50 bench program with close grip bench (BBB style) and weighted chins as assistance. On Mondays I'll be doing the add50 Max Effort Day, with SOHP (BBB again) and weighted chins as assistance.
Bench Day - add50 #1
Bench Press
5x45
5x95
5x135
3x160
6x200
5x210
5x210
4x220
4x220
Weighted Chins
5 x 5 x BW+35 (263.8 lbs total)
Close Grip Bench
5 x 10 x 165 lbs
DB Rows
3 x 10 x 60 lbs
Good, tough workout today. Couldn't find time to hit the weights during the day, so I lifted at about 7pm tonight. Bench was done with my pinkies on the rings, which is a wider grip then I usually use, but it felt ok. I actually did the 2nd set of 210 with my normal grip to see if it felt stronger, but it pretty much felt the same. Both were hard :-( Close grip bench was done with my index fingers on the edge of the smooth part of the bar.
So I'm straying away from 5/3/1 on bench as well as deadlift. I've started the add50 program for bench, we'll see how it goes. On Thursdays, I'll be doing the add50 bench program with close grip bench (BBB style) and weighted chins as assistance. On Mondays I'll be doing the add50 Max Effort Day, with SOHP (BBB again) and weighted chins as assistance.
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2/18/2011
BJJ - 1.5 Hours - Gi
Good class today, lots of big guys there which was nice. We had a guy visiting from Vegas who was about 230-240 and strong & quick, and another local guy who is a new bluebelt & a solid 240. Plus the instructor for the Friday noon class is a really good blue belt (almost purple) & weighs about 210. I was right in the middle (221 this am).
This was the fundamentals class, no surprises here, worked on escaping bottom side mount to turtle by bridging & getting an arm through. I can never seem to get that to work when going full speed & today was no different.
For sparring, I did four 5 minute rounds. I had the 240 lb bluebelt first, it was really back & forth, I advanced to side control pretty quickly, worked that position for a while & then went for mount. He rolled & I tried to take his back but grabbed my arm (the over, not the under) and literally threw me, Austin Powers style over his shoulder & now he's on top. I pulled half guard, got back to guard & he eventually passed to half guard - he tried some chokes from there, and we ran out of time. So different for me working with someone who's stronger than me. I think its really good for me & forces me to rely on technique.
Next round I had a purple belt - held my own for a while from guard but then eventually ended up working from bottom side. Ended the 5 minutes without getting tapped though.
Round 3 was another purple. I was tired, but still moving pretty well - had to play defense most of the time, defended a triangle really well at one point & escaped. Eventually I ended up in bottom side mount again (my favorite position evidently) and tapped to a north-south choke. Stupid, left my neck out there.
I was exhausted at this point & had the really good blue belt next. I didn't want to work from the bottom, but thats where I ended up. Guard felt pretty good for a while, but he eventually passed by standing, getting a knee in my butt & then sitting to break the guard - I tried to sweep but no dice. He's an ex-wrestler & judo guy, so his base is great. He passed to half guard (standing) and I tried to get back to guard, he stepped over & was in side mount. My favorite position again. He worked & was very patient setting up a choke with his lapel. I defended well, he mounted & I continued to defend. Tried to get out of mount and he moved back to side control on the other side. His lapel is literally wrapped all the way around my neck now. Felt like it was wrapped around twice - how long is this guy's lapel?? You know what happens next. I tapped as the darkness was approaching...
All in all, very good session - great start to the weekend.
BJJ - 1.5 Hours - Gi
Good class today, lots of big guys there which was nice. We had a guy visiting from Vegas who was about 230-240 and strong & quick, and another local guy who is a new bluebelt & a solid 240. Plus the instructor for the Friday noon class is a really good blue belt (almost purple) & weighs about 210. I was right in the middle (221 this am).
This was the fundamentals class, no surprises here, worked on escaping bottom side mount to turtle by bridging & getting an arm through. I can never seem to get that to work when going full speed & today was no different.
For sparring, I did four 5 minute rounds. I had the 240 lb bluebelt first, it was really back & forth, I advanced to side control pretty quickly, worked that position for a while & then went for mount. He rolled & I tried to take his back but grabbed my arm (the over, not the under) and literally threw me, Austin Powers style over his shoulder & now he's on top. I pulled half guard, got back to guard & he eventually passed to half guard - he tried some chokes from there, and we ran out of time. So different for me working with someone who's stronger than me. I think its really good for me & forces me to rely on technique.
Next round I had a purple belt - held my own for a while from guard but then eventually ended up working from bottom side. Ended the 5 minutes without getting tapped though.
Round 3 was another purple. I was tired, but still moving pretty well - had to play defense most of the time, defended a triangle really well at one point & escaped. Eventually I ended up in bottom side mount again (my favorite position evidently) and tapped to a north-south choke. Stupid, left my neck out there.
I was exhausted at this point & had the really good blue belt next. I didn't want to work from the bottom, but thats where I ended up. Guard felt pretty good for a while, but he eventually passed by standing, getting a knee in my butt & then sitting to break the guard - I tried to sweep but no dice. He's an ex-wrestler & judo guy, so his base is great. He passed to half guard (standing) and I tried to get back to guard, he stepped over & was in side mount. My favorite position again. He worked & was very patient setting up a choke with his lapel. I defended well, he mounted & I continued to defend. Tried to get out of mount and he moved back to side control on the other side. His lapel is literally wrapped all the way around my neck now. Felt like it was wrapped around twice - how long is this guy's lapel?? You know what happens next. I tapped as the darkness was approaching...
All in all, very good session - great start to the weekend.
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