Power Physique

Summer 21 - Week 11
Monday - Chest/Bis
Bench 2x10,9x190
Bench 2x10,9x160
EZ Preacher Curls 3x6x75
Side Delts Machine 1x25x65
PM Kingdom No-Gi 2hrs

Tuesday - Cardio
Stairs 10x200 - 26:32
PM Kingdom No-Gi 2hrs
Wednesday - Legs
Conv. Deadlifts 2x10,9x275
SLDL 2x9,9x225
Single Leg Press 3x10,9,8x135
Seated Calf Raises 2x15,15x90
PM Kingdom No-Gi 2hrs

Thursday - Cardio
Rowing 30 min - 6,301m at lvl5
PM Kingdom No-Gi 2hrs

Friday - Back/Tris
Tbar Rows 10x100, 7x125
Lat Pulldowns N-grip 2x9,9x130
MTS High Rows 1x10x70
Hanging Cleans 10x95, 10x135, 10x95
EZ Skulls 2x12,11x70

Saturday - Hike
Elk Island Tawayik Lake 10km - 1h24


 
Summer 21 - Week 12
Monday - Chest/Bis
Bench 2x10,9x195
Bench 2x10,9x165
EZ Preacher Curls 3x7,6,6x75
Side Delts Machine 1x30x65
PM Kingdom No-Gi 2hrs

Tuesday - Cardio
Stairs 11x200 - 28:52
PM Kingdom No-Gi 2hrs

Wednesday - Legs
Conv. Deadlifts 2x11,10x280
Single Leg Press 2x10,9x145
Horiz Calf Raises 2x20,19x210
Kickbacks Machine 2x15x70
PM Kingdom No-Gi 2hrs

Thursday - Cardio
Rowing 30 min - 6,600m at lvl6
PM Kingdom No-Gi 2hrs

Friday - Off

Saturday - Open Mat/Back-Tris-Abs
Kingdom Open Mat 1hr
Lat Pulldowns 2x12,12x130
Seated Cable Rows Dual Pulley 2x12,12x60
MTS High Rows 2x12,11x70
Snatch Grip BB Shrugs 2x10,10x185
BB Curls 2x15,12x65
Single Arm Cable Side Delts 2x18,16x10
Cable Pushdowns 3x18,16,14x50
Abs Wheel 3x8,7,6xbw

 
Summer 21 - Week 13 - Deload
Monday
PM Kingdom No-Gi 2hrs

Wednesday
PM Kingdom No-Gi 2hrs

Thursday - Full Body
SLDL 2x5x185
Single Leg Press 2x5x90
Calf Raises on Leg Press 2x8x180
Tbar Rows 2x5x100
Paused Bench 2x5x185
Glute Kickbacks 2x6x70
Abs wheel 2x5
Lat Pulldowns Close Grip 2x6x120
EZ Skulls 2x5x70
EZ Preacher Curls 2x5x70
Side Delts Machine 2x8x80
Cable Shrugs 2x6x80

Friday
PM Kingdom Open Mat 1hr

Saturday - Hike
Jasper Devona Lookout Trail - 19km under 4hrs

 
Summer 21 - Week 14
Monday
Kingdom No-Gi 2hrs

Tuesday
Kingdom No-Gi 1hrs
Bench 2x9,9x195
BB Upright Rows 3x9,9x85
EZ Skulls 2x20x60
EZ Curls 2x15,14x60

Wednesday - Off

Thursday
Kingdom No-Gi 1hrs
BB Rows 2x10x135
Suprarom Delts 2x10x25s
Kickbacks 2x10x25s
Standing Conc Curls 2x8x40s

Friday
Kingdom Open Mat 1hr

Saturday
Kingdom Open Mat 1hr
Bike 11.8km - 41m34

Sunday - Elk Island Hike
Shirley Lake Trail 10.8km 1h37

A solid week of training. Getting compliments on my BJJ, the training is paying off big time. 3 weeks out from the next comp.

 
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Summer 21 - Week 15
Monday (Holiday)
AM Bike 24.2km - 1h11

Tuesday
Kingdom No-Gi 1hrs
Full Body Bar Complex x2

Wednesday
Kingdom No-Gi 2hrs

Thursday
Kingdom No-Gi 1hrs
Bench 10x175
T-Bar Rows 12x75
Trap Bar Deadlifts 12x225
DB Hammer Curls 10x40
DB Kickbacks 12x25
DB Side Delts 15x25

Friday Off

Saturday
Whitemud Park Hike ~6km <1hr
Kingdom Open Mat 1hr
Single MTS Rows 2x10x70
Lat Pulldowns 2x15x115
Single MTS High Rows 2x12x60
MTS Tris 2x20x40
MTS Biceps 2x12x40
Cable Pushdowns 2x15x65
SS Cable Curls 2x10x50
Trap Bar Farmer's Walk 3@225
Abs Wheel 2x12,11xbw

The rubber guard is coming along well. Landed a few triangles, dead orchards, and gogoplatas this week. Knee on belly to armbar worked well too.

Next week is the last hard week before the comp, can't wait to see what the coach has in store for us.

 
Summer 21 - Week 16
Monday
Kingdom No-Gi 2hrs

Tuesday
Kingdom No-Gi 1hr
BO BB Rows 3x10,10,10x125/145/125
BB Shrugs 3x10,10,10x125/145/125
BB Curls 3x10,10,10x35/55/35

Thursday
Kingdom No-Gi 1hr
Bench 3x10,10,10x125/145/125
EZ French Press 3x10,10,10x55
DB Side Delts 3x10,10,10x20/25/20

Saturday
Kingdom Open Mat 1hr
Front Squats 2x10x135
SLDL 2x10x135
Glute Machine 2x15x90
Calf raises om Leg Press 2x15x225
45deg Back Raises 2x10x45
Trap Bar Farmer's walk 2@225
Abs Wheel 2x8xbw
Bike 20.7km 59:44

Sunday Hike
Elk Island Shirley Lake Trail - 12.6km 1h48

Last hard week of training. Next week will be mostly flow-rolling, bodyweight exercises, and active recovery.

I'm eager to compete. I'm a bit worried about the weight classes. The cutoff is Under 170lbs, or over 170lbs. At 185, I'll be one of the lighter guys in the bracket. There's a 280lbs guy in my bracket but hey, Marcelo won the absolute didn't he?

 
Summer 21 - Comp Week
Monday
Kingdom No-Gi 2hrs

Tuesday
Kingdom No-Gi 1hr
Squats/Push-ups/Crunches 3rounds @20each

Wednesday
Kingdom No-Gi 1hr

Saturday - Comp Day
Bronze in No-gi White belt over 170 lbs.

Match 1: I won by points, 9-0. I got the takedown, got an electric chair sweep (cranked it but he wouldn't tap), a weird reverse triangle (again, cranked it hard AF, he wouldn't tap), and full mount for a while.

Match 2: Got the takedown and established side control. I felt great. I thought I was winning and all being in side control, but he secured a Kimura on my left arm. It was honestly the best Kimura I've had happen to me, and some guys in my gym specialize in kimuras. I tapped, kudos to him. The guy who subbed me won silver. I need to work on a kimura defense from top side. I was so shocked that I was being subbed when I was in a dominant position.

At this point I thought it was over, I went to change and I was leaving the arena... when I heard my name being called. I was up for the bronze medal!

Match 3: Got the takedown. He got lockdown and went for electric chair sweeps and old school sweeps, but little did he know that that's a big part of my own game hahaha. I just sat on my free leg, which is how you defend the sweep from lockdown. I was controlling the head a lot, but I HAVE NO D'ARCE, I need to work on that. I passed to mount but he turned sideways. Eventually got his back and sank in RNC.

Super happy with my performance. My goal was to hit the podium. Back to the gym on Monday, I'm super motivated to keep working towards my blue belt.

 
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Blue Quest - Week 1
Monday
Kingdom No-Gi 2hrs

Tuesday
Wolfhouse Wrestling 1 hr

Thursday (Holiday)
Flys Machine 20x130, 10x160
MTS High Rows 15x60,10x70
EZ Curls 12x60, 10x70
EZ French Press 20x60, 12x70
Delts Machine 20x65,15x80

Friday
Wolfhouse Open Mat 1hr

Saturday
Kingdom Open Mat 1hr
Bike ~21km ~1hr

Found a gym (Wolfhouse) that teaches wrestling, which is something I really want to work on. They also have a black belt teaching no-gi. It's much closer to my house, the schedule is better for me, and I know the owner. We used to train together and he cornered my fight in Saskatchewan... but... I really like the crew at Kingdom and the overall level is better at Kingdom too. Also, I don't know if Wolfhouse would give belts in no-gi. My current goal is to get my blue belt. I'll do both for a while and see how it goes.

 
Purple Quest - Week 1
Monday
Kingdom No-Gi 1hr

Tuesday
Wolfhouse Wrestling 1 hr

Wednesday
Kingdom No-Gi 1hr

Thursday
Wolfhouse Wrestling 1 hr

Saturday
Kingdom Open Mat 1hr
Bike 20.2km <1hr

 
Purple Quest - Week 2
Monday (Holiday)
Bike 6.8km (18:12 min)
DB Curls 2x10x35
Handle Push-ups 2x20xbw
DB Modif Skulls 2x20x35s
DB Upright Rows 2x20x35s
Seal Rows 2x20x35s
Planks 2x2:00xbw

Tuesday
Wolfhouse Wrestling 1 hr

Wednesday
Kingdom No-Gi 1hr

Thursday
Wolfhouse Wrestling 1 hr

Friday
Walk 1hr
Chin-ups 8x8xbw

Saturday
Kingdom Open Mat 1hr
Bike 21km <1hr

Grappling 5times a week is the goal right now. 2xbjj, 2xwrestling, and an open mat.

Landed a slick high crotch to double leg takedown on a purple belt at the open mat! I used to never attack the legs because of the guillotine counter. I had a decent single leg, but the rest was all upper body takedowns. Wrestling classes are already paying off.

 
Purple Quest - Week 3
Monday
Kingdom No-Gi 1hr

Tuesday
Wolfhouse Wrestling 1 hr

Wednesday
Kingdom No-Gi 1hr

Thursday
Wolfhouse Wrestling 1 hr

Friday
Walk 1hr
Chin-ups 10x8xbw

Saturday
Kingdom Open Mat 1hr

Working on double underhooks from deep half-guard.

 
Purple Quest - Week 4
Monday
Moving Day

Wednesday
Kingdom No-Gi 1hr

Thursday
Cable Flys 2x12x25
Pulldowns 2x12x100
Lateral Raises 2x12x20
Leg Extensions 2x12x70
Leg Curls 2x12x70
Cable Glute Kickbacks 2x12x20
Calf Raises 2x15x135
Smith Rows 2x12x135
Hammer Curls 2x12x25
Plate French Press 2x15x45
Smith Shrugs 2x12x135
Hanging Leg Raises 2x15xbw
Kingdom No-Gi 1hr

Friday
Wolfhouse Open Mat 1 hr

Saturday
Bike 1hr >20km

Bought my first condo and moved in on Monday. Pumped for this next chapter of my life, which is going to be five years long.

 
Purple Quest - Week 5
Monday
Wolfhouse No-Gi 1hr

Tuesday
Incline Bench 10x135, 16x95
DB Lateral Raises 12x25,20x20
EZ Skulls 2x10,8x70
Cable Flys 2x15,14x30
Single-Leg Press 2x10,8x135
Calf raises on Leg Press 2x12,11x135
BW Dips 2x15,13
Wolfhouse Wrestling 1 hr

Wednesday
Lat Pulldowns 12x120,15x100
Bent DB Shrugs 2x10x70
BB Good Mornings 2x15,13x95
Seated Cable Rows 12x120,15x100
Decline Abs 2x15,13x25
EZ Curls 2x12,11x70

Friday
Wolfhouse Open Mat 1 hr

Saturday
Kingdom Open Mat 1hr
Bike 20.4km 59:53

Sunday
Walk 1hr

Officially switched to Woflhouse. The coach is super happy to have me on the team; I feel like it was a good move.

 
Purple Quest - Week 6
Monday
Wolfhouse No-Gi 1hr

Tuesday
DB Lunges 2x8eax40s
BB Calf Raises 2x18,17x135
Incline Bench 11x135,16x95
DB Lateral Raises 13x25,21x20
EZ Skulls 2x11,9x70
Cable Flys 2x16,15x30
BW Dips 2x16,14
Wolfhouse Wrestling 1 hr

Wednesday
Rowing 20 min. 10xHIIT 10secEMOM. 4,600m
Arms Superset 5x10/12
Wolfhouse No-Gi 1hr

Thursday (Holiday)
Elk Island Hike 10.7km - 1h20

Friday
Wolfhouse Open Mat 1 hr

Saturday
Jasper mini-Hike - 1 hr

Last week of hard training. I'm doing my first comp at blue belt on Nov 20, can't wait!

 
Purple Quest - Week 7
Monday
Wolfhouse No-Gi 1hr

Tuesday
Tread 10 min
Push-ups x15
BW Squats x15
Sit-ups x15
5 Rounds, no rest
Stretching 10 min

Wednesday
Wolfhouse No-Gi 1hr

Thursday/Friday
Off (Recovery)

Saturday
True North Fort Sask
Bronze - No-Gi Blue Belt Master 1 <193 lbs
Bronze - Open Blue Belt Master 1

Hit a gogoplata and got reposted on the 10th planet IG accounts, pretty neat. Got double bronze, it was a lot of fun.

Biggest news: I'm teaching all of the no-gi classes in December!! It will be my first time teaching BJJ, I'm super pumped.

 
Purple Quest - Week 8
Monday
Wolfhouse No-Gi 1hr

Tuesday
Squat (5/3/1)
10xbar
5x95
5x135
5x185
5x225
Bench Press (5/3/1)
10xbar
5x95
5x135
5x185
Lat Pulldowns 3x10x100

Wednesday
Wolfhouse No-Gi 1hr

Thursday
Deadlift (5/3/1)
8 x 135
5 x 185
5 x 225
5 x 275
Cable Rows 3x10,9,8x110
DB Side Delts 3x10,9,8x25

Friday
Arm Pump at the Hotel "Gym"

Saturday
Jasper Winter Hike - Razorback Trail: 8km - 1h27

Taught my first class, it went really well. I need to adapt the speed of the class to people of different levels. I had first-day guys and 4 stripes white who competed before.
Theme was Lockdown, which will continue for the next 2 classes this week. We went over electric chair sub/sweep. This week we'll go over dog fight and how to counter the lockdown.

It'll be a big change in my training regimen if I start teaching regularly, which is the goal. What counted as a hard training session doesn't even count as training anymore! I'm observing all the way through and don't even roll. Open mats will be even more important now, and I'll be able to add more weight training which is great.

 
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