Power Physique

Purple Quest #59
Monday

Bench 3x8,6,5x215
Single DB Rows 12x70, 11x75, 10x80
DB Side Delts 3x15,14,13x25
EZ Curls 3x1,11,10x60
EZ Skulls 3x12,11,10x60
Walk 30 min

Tuesday
Treadmill 30min 3mph@15%
Kingdom Nogi 1hr

Wednesday
Squats 3x8x205
Good Mornings 9x115, 8x125, 7x135
Horiz. Calf Raise 3x18,17,16x190
Abs Wheel 3x12,11,10
Walk 30 min

Thursday
Kingdom Nogi 1hr

Friday

Flys Machine 3x10x175
MTS High Rows 12x60, 12x65, 12x70
Delts Machine 12,11,10x80
Curls Machine 3x12x30
Tris Machine 12x57.5, 12x65, 12x72.5
Walk 30 min

Saturday
Kingdom Open Mat 1hr

Grading is on December 15th at the gym. *Crosses fingers until they turn purple*

 
Purple Quest #60
Monday

Bench 3x10x185
Seated Cable Rows 3x12,11,10x120
Supra-ROM Side Delts 3x12,11,10x15
Cable Curls 3x15,14,13x35
SS Cable Pushdowns 3x20x50
Walk 30 min

Tuesday
Kingdom Nogi 1hr


Wednesday
Leg Press 3x15,14,13x315
GHR 3x10,9,8xbw
Horiz. Calf Raise 3x15,14,13x200
Hanging Leg Raises 3x12x8#

Thursday
Kingdom Nogi 1hr


Friday
Flys Machine Dropsets 3x10+10x160/130
BO DB Shrugs 3x10x80
Hammer Curls 3x10x35
Tris Machine 10x95, 10x110, 10x125
Walk 30 min

Saturday
Kingdom Open Mat 1hr

 
Purple Quest #61 Deload
Monday

MTS Chest Machine 3x10x80
Cable Facepulls 25x30, 25x35, 25x42.5
Cable Pushdowns 12x57.5, 10x65, 10,9x72.5
Preacher Curls Machine 2x12x80
Walk 30 min

Tuesday
Kingdom Nogi 1hr


Thursday
Kingdom Nogi 1hr

 
Purple Quest #62
Monday

MTS Incline Chest 10x70, 9x80, 8x90
Seated Cable Rows 3x15,14,13x120
DB Side Delts 12x25, 10x30, 8x35

Tuesday
Kingdom Nogi 1hr

Wednesday
Front Squats 3x12x135
GHR 3x8,6,5xbw+25
Abs Wheel 3x10xbw

Thursday
1hr Walk (Work Commit.)

Friday
Flys Machine Dropsets 3x10+10x160/130
Lat Pulldowns 3x15,14,13x120
Snatch Grip Shrugs 2x10x135
EZ Skulls 3x20x50
SS EZ Curls 3x15x50

Saturday
(Gym closed)

 
Purple Quest #63
Wednesday
Kingdom Nogi 1hr - Purple Belt Promotion


Thursday
Lat Pulldowns 3x12,11,10x120
Cable Flys 3x10x25
DB Side Delts 3x12,11,10x25

Saturday
Kingdom Open Mat 1hr


I was sick as hell on Monday (bad food, nothing contagious). I had zero energy Wednesday and didn't expect to be promoted. I was not ready for that half-hour shark tank!
I'm pumped to be a purple belt now! Can't believe I did it so quickly. Also, I can finally use my high % subs in competitions like toe holds, slicers, and electric chairs.

I'm going to reflect on what my 2023 goals should be over the next two weeks.

 
Brown Belt Journey #1
Monday

Chest Press Machine 10x100, 10x115, 10x130
Lat Pulldowns 2x10,8x120
Delts Machine 3x10x60
Cable Pushdowns 3x15x42.5
EZ Curls 3x10x45

Tuesday
Kingdom No-gi 1hr


Wednesday
Rowing 30min 7.1km

Thursday
Kingdom No-gi 1hr


Saturday
Kingdom Open Mat 1hr

Easing back into it after minimal training over the holidays.

 
Brown Belt Journey #2
Tuesday

Kingdom No-gi 1hr

Wednesday
Flys Machine 10x160, 15x130
BB Rows 3x10,9,8x135
Squats 2x10x135
EZ Skulls 3x15x40
Alt EZ Curls 3x20x40

Thursday
Kingdom No-gi 1hr

Friday
Rowing 30 min 7.5 km

Saturday
Kingdom Open Mat 1hr

Saw these guys live this week, it was great:

 
Brown Belt Journey #3 - Sick, no training

Brown Belt Journey #4
Monday

Bench 10x135, 10x155, 10x175
Lat Pulldowns 3x10x120

Tuesday
Kingdom Nogi 1hr


Wednesday
Squats 10x135, 10x155, 10x175
Seated Calf Raises 3x10x90

Thursday
Kingdom Nogi 1hr

Friday

EZ Curls 3x15,14,13x50
Alt. EZ Skulls 3x18,17,16x50
Smith Upright Rows 3x15,14,13x95
DB Side Delts 3x10x20
Arms Cable Superset 3x20+10x35

Saturday
Kingdom Open Mat 1hr

I was very sick last week and couldn't hit the gym even once. Feeling much better now, back to the usual 3x weights + 3x BJJ routine.

 
Brown Belt Journey #5
Monday

BB Rows 12x135, 10x155, 8x175
Flys Machine 15x130, 13x145, 11x160
Hanging Leg Raises 3x12

Tuesday
Kingdom Nogi 1hr

Wednesday
Calf Raises Machine 3x12x190
Sumo Deadlifts 10x185, 10x205, 10x225

Friday
BW Dips 15xbw, 15xbw+10, 15xbw+20
EZ Curls 3x12,11,10x60
Delts Machine 10x50, 10x65, 10x80
Reverse Flys 4x10x55
Cable Pushdowns 20x35, 15x42.5, 10x50

Saturday
Kingdom Open Mat 1hr

Work gets in the way of my Tuesday/Thursday no-gi training sometimes.

 
Brown Belt Journey #6
Monday

Lat Pulldowns 3x12,11,10x120
Chest Press Machine 15x100, 12x115, 10x130
MTS Rows 3x10x50

Tuesday
Kingdom Nogi 1hr


Wednesday
Squats 12x135, 10x160, 10x180
BB Calf Raises 3x10x185

Thursday
Incline Tread 3mph@15%, 30 min

Saturday
10th Planet Calgary Open Mat 1.5hr


Finally visited the new 10th Planet Calgary! It's a 3hrs drive each way but it was worth it. Good vibes and cool techniques I'm not used to playing against. Two-on-ones, Headlocks, leglocks, and solid grip control.

 
Brown Belt Journey #7
Monday

Flys Machine 17x130, 15x145, 12x160
Delts Machine 4x10x65
Tris Pushdowns 4x15x42.5
Seated Leg Curls 3x12x130

Tuesday
Walk 30 min

Wednesday
DB Lunges 3x10eax30
Lat Pulldowns 3x13,12,11x120
MTS Rows 3x12,11,11x50
Conc Curls 3x12,10,8x25

Thursday
Kingdom Nogi 1hr


Saturday
10P Drills 30 min
Kingdom Open Mat 1hr

Sunday
Walk 45 min

I need to make a business plan and start looking for spots to start running my own thing. More and more people are asking me about 10th planet techniques; I'm ready to coach white and blue belts, even some purples. Will start looking for spots to teach, starting small for now.

 
Brown Belt Journey #8
Monday

Chest Press Machine 20x100, 15x115, 12x130
Single Leg Press 3x10x70
Cable Pushdowns 18x42.5, 15x50, 12x57.5
Reverse Flys 3x20x50

Tuesday
Kingdom Nogi 1hr


Wednesday
Pulldowns 3x145,14,13x120
Cable Rows 3x15,14,13x100
DB Lunges 3x12eax30
Abs Wheel 3x5
EZ Curls 3x10x50

Thursday
Kingdom Nogi 1hr


Friday
Reverse Flys 3x15x50
Jewett Shrugs 3x10x60
Side Delts Machine 3x20x50

Saturday
10P Drills 30 min
Kingdom Open Mat 1hr


Found a partner to work on 10th Planet warm ups before the open mat. Didn't take long for others to jump in and the next thing you know, guys were hitting calf slicers from the truck during live rolls.

10P Calgary is hosting an in-house tournament next weekend and I'll be competing. First comp at purple belt, I'm looking forward to it.

 
Brown Belt Journey #9 Deload
Tuesday

Kingdom Nogi 1hr

Wednesday
Walk 30 min

Thursday
Walk 30 min

Friday
Walk 1hr

Saturday
10P Calgary Tournament - Advanced Open Weight

I lost my first match but got some footage to better prepare for the next one. Here's what happened;
  • Standing, I got the overhook but he inside-tripped me before I could pull my butterfly guard. He tripped my right side, so my right leg was outside with my left butterfly hook inside.
    • That's the opposite leg configuration I want... My left leg is my rubber guard leg, but it was trapped and he wouldn't let me free it. Bad start for me.
  • I got double overhooks and tried sweeping him but couldn't finish it.
  • Switched to a quarter-guard but he had his knee right on my center line. Couldn't push it off though I usually do. Couldn't wrestle up because his knee was in the way.
  • He worked up to a guillotine, I rolled over and gave him mount, did a Kipping Escape to get out.
  • I jumped into Ashi and attempted a heel hook. Couldn't get the heel.
  • I switched to an arm-in calf slicer. Squeezed everything I had but couldn't finish it. I let go after 25 seconds because it wasn't going anywhere, but gave up the position in doing so...
  • He took my back and RNC'd me.
I don't feel bad about losing this one. It would've gone differently if I could have gotten the rubber guard. I also attempted a double OH sweep, a quarter guard, a heel hook, a calf slicer, and escaped a guillotine, so it's not like I got steamrolled.

I want to work on my arm-in calf slicer finishing details this week. If I can't make it work I need to remove it from my game as it puts me in a bad position.

 
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Brown Belt Journey #10
Monday

Flys Machine 3x12x130
Single Cable Rows 3x12eax35
Delts Machine 15x40, 3x15x50
Tris Pushdowns 4x12x42.5
Seated Leg Curls 3x12x130

Tuesday
Kingdom Nogi 1hr

Wednesday

Chin-ups 10x10,10,9,8,7,6,5,5,5,5 (70)
Walk 30 min

Thursday
Kingdom Nogi 1hr


Friday
Incline Tread 3.0mph @15%, 30 min
Walk 30 min

Saturday
Complete Open Mat 2 hrs

Walk 30 min

 
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I caught them on the 10 year anniversary of that album tour whilst i was in Australia at the time, was really good, managed to grab a really nice vinyl copy of it which managed to come back to the UK with me in one piece
 
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