Power Physique

Brown Belt Journey #42
Tuesday
Bairro No-gi 1.5hr

Wednesday
Decline MTS Press 15x40, 12x50, 10x60, 8x70, 2x6,5x80
Flys Machine 15x115, 12x130, 10x145, 8x160, 6x175
MTS Triceps 30,25x40, 20,20x50, 10,9x60
DB Lunges 3x10eax30s

Thursday
Bairro No-gi 1hr

Saturday
Bairro Open Mat 1hr

A new guy showed up at our open mat. Russian Greco-wrestler, barely spoke English. Fun and challenging round.
Don't clinch the Greco guy is a new lesson learned.

 
Brown Belt Journey #43
Tuesday
Bairro No-gi 1.5hr

Wednesday
MTS Press 3x12,11,10x60
Flys Machine3x10x145
MTS Triceps 5x10x50
Delts Machine 3x10x65

Thursday
MTS Rows 4x15x50
Pulldowns 4X15X100
Facepulls 4x15x37.5
EZ Curls 4x15x40

Saturday
LV BJJ No-gi 1.5hr

Training at LV BJJ was awesome; solid rounds and a friendly atmosphere. We worked on turtle defense, which traps your opponent's arm against yourself and rolls over into side control.

 
Brown Belt Journey #44
Tuesday
Lat Pulldowns 3x10x100
Cable Flys 6x10x17.5
DB Side Delts 3x20x20
Pushdowns 3x10x40
DB Curls 3x15x25

Wednesday
Sampa BJJ Open Mat 1 hr

Thursday
10th Planet MTL Leglock Class 2 hrs

Sunday
Bairro Open Mat 2hrs

I was in Trois-Rivieres for the week. I went to train in Quebec with my old pal. I also went to 10th Planet Montreal for their leglock class. We worked on Homie Control transition to leg lock and I drilled some Aoki locks too.

 
Brown Belt Journey #45
Monday
Lat Pulldowns 10->4x100->190
BB Rows 3x10x135
Delts Machine 3x20x65
DB Curls 3x12x25

Tuesday
Bairro No-gi 1h15

Wednesday
MTS Chest Press 8x8x50
Flys Machine 8x8x100
DB Lunges 3x20x30s
Cable Pushdowns 5x20x40

Thursday
Bairro No-gi 1h15

Sunday
Bairro No-gi 1h15

We have a new student who moved here from Russia. He's got 20+ years of experience in Greco wrestling. It's a very challenging roll. He just disengages and I can't establish any connections to get a game going.
It's making me think of new ways to engage which is awesome; it forces me to improve.


 
Brown Belt Journey #46
Monday
MTS Rows 5x10x50
Cable Pullovers 4x19,9,8,7,6x100
EZ Uprights 4x15x50
EZ Curls 3x15,13,11x50

Tuesday
Bairro No-gi 1h15

Wednesday
MTS Incline 4x10x50
Flys Swivel Machine 4x10x110
EZ Skulls 4x15x50
Laying Leg Curls 3x10x60

Saturday
GS#6 No-gi Seminar 6hrs

Great seminar in Canmore this weekend. 4 sessions:
1) Leg drag, Leg weave, smash pass
2) RNC entries, Crucifix submissions (forearm slicer, reverse triangle)
3) Snapdown to duck under, Snapdown->front headlock->shoot into single-x, Snapdown to drive-by
4) Open guard strategy, wrestle up open guard to single and double legs

I saw Depeche Mode on Tuesday, good show.

 
Brown Belt Journey #49
Monday
10th Planet Vancouver 1hr

Tuesday
10th Planet Vancouver 1hr

Wednesday
10th Planet Vancouver 1hr

Thursday
10th Planet Vancouver 1hr

Saturday
Bairro Open Mat 1.5hr

Awesome training in Vancouver. I like that they had morning classes every day.

We drilled a rolling back take as a counter to leg locks. As soon as I got back home, I hit it twice on a brown belt. Solid technique.

 
Brown Belt Journey #51
Saturday
Bench - 5x135, 3x165, 2x195, 2x225
LB Squat - 8x135, 5x185, 8x225
Conv DL - 10x135, 7x185, 3x225, 5x275
Walk 1.5hr

Sunday
Elk Island Hike 12km 2h22

Tested my maxes to start the year with some structure on a 5/3/1.

Happy New Year everyone!

 
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Brown Belt Journey #52
Monday
Squat
5 × 105
5 × 135
3 × 155
5 × 175
5 × 195
5 × 225
5 × 235 (J)
5 × 195
10 × 175
Facepulls 8x10x30
SS Rope Pushdowns 8x10x30

Tuesday
Bairro No-gi 1h15

Wednesday
Lat Pulldowns 5x10x115
Smith Rows 5x10x135
DB Side Delts 5x10x20
SS DB Curls5x10x20

Thursday
Bairro No-gi 1h15

Friday
Treadmill 30min 3mph 15%

Saturday
Bairro Open Mat 2hrs

Solid training all around to kick off the first week of 2024. Pumped to be back on a structured program; it's been a couple of years.

It also marks the 1st anniversary of being a purple belt, but the counter probably restarted six months ago when I switched gym.
I'm still improving by training with this new Russian wrestler who trains with us. It motivates me to work on my wrestling, which I do with the other students.

 
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Brown Belt Journey #53
Monday
Deadlift
5 × 135
5 × 155
3 × 175
5 × 195
5 × 225
5 × 250
5 × 260 (J)
5 × 225
10 × 195
Reverse Flys 3x10x70
SS EZ French Press 3x15x50

Tuesday
Chin-ups 20x5 EMOM

Wednesday
Bench
5 × 95
5 × 115
3 × 135
5 × 145
5 × 165
5+ × 185
5? × 195
5 × 165
10× 145
Leg Press 5x10x225

Thursday
DB Upright Rows 10x10x35s EMOM
DB French Press 10x10x35
SS DB Curls 10x10x20

Saturday
Kingdom Opent Mat 1hr

Work is super busy, so I might have to revert to morning classes for BJJ—no issues fitting in weight training.

I had a great training at Kingdom and saw some old friends.

 
Brown Belt Journey #54
Monday
Squat
5 × 105
5 × 135
3 × 155
3 × 185
3 × 215
3 × 235
3 × 245 (J)
3 × 215
10 × 185
Facepulls 3x15x35
Pushdowns 3x10x42.5

Tuesday
Bairro No-gi 1h15

Wednesday
CG Pulldowns3x12,11,10x120
BB Rows 3x12,11,10x135
BTN Press 3x10x75
BB Curls 3x12x45

Friday
Treadmill 30min 3mph 15%

Saturday
Bairro Open Mat 2hrs


 
Brown Belt Journey #55
Monday
Deadlift
5 × 135
5 × 155
3 × 175
3 × 205
3 × 235
3 × 260
3(?) × 275
3 × 235
10 × 205
Reverse Flys 3x10x85
Cable Pushdowns 5x15-11x42.5

Tuesday
Bairro No-gi 1h

Wednesday
Bench
5 × 95
5 × 115
3 × 135
4 × 155
3 × 175
3 × 195
5(?) × 210
3 × 175
10 × 155
Leg Press 3x12x225
SS EZ Curls 3x15x50

Thursday
Lat pulldowns 3x12x155
Chest Supp Rows 3x10x45
Delts Machine 3x12x65
Pushdowns 3x15x42.5
Cable Curls 2x10x42.5
Abs Wheel 3x5

Friday
BTN Press 3x10x85
Flys Machine 3x10x130
Facepulls 3x20x35

Sunday
Bairro Open Mat 2hrs

 
Brown Belt Journey #56
Monday
Lat Pulldowns 8x140, 2x5x160
Meadows Rows 4x10x95
Jewitt Shrugs 3x10x65s
Hammer Curls 3x10x30s

Tuesday
Bairro No-gi 1h15

Wednesday
Squat
5 × 105
5 × 135
3 × 165
5 × 195
3 × 225
3 × 245 (1+)
2 × 260 (?)
3 × 275 (Extra)
3 x 225
10 x 195
Pushdowns 5x15x42.5

Friday
BTN Press
8x75
4x85
3x95
8x105
5x115
2x125
3x135
10x95
DB 1/2 Flys 3x10x40
Cable Pushdowns 3x10x60
SS EZ Curls 3x10,9,8x60

Sunday
Elk Island Hike 3.7km

 
Brown Belt Journey #57
Monday
Deadlift
5 × 135
5 × 165
3 × 195
5 × 225
3 × 255
3 × 275 (1+)
3× 295
5 x 315 (Extra)
Reverse Flys 3x10x100
Tris Machine Extensions 3x20x30

Tuesday
Bairro No-gi 1h15

Wednesday
Bench
5 × 95
5 × 115
3 × 135
5 × 165
3 × 185
3 × 210 (1+)
6 × 225 (?)
10 x 185
Leg Press 3x15x225
SS EZ Curls 3x12,11,10x60

Thursday
Lat Pulldowns 3x10x130
Yates Rows 3x10x135
Snatch Shrugs 3x12x135
Cable Pushdowns 3x12x57.5
Cable Curls 3x10x42.5

Tried 5/3/1, 2 days a week, over 6 weeks. Loved it. Didn't interfere much, if at all, with my BJJ.

 
Brown Belt Journey #59
Monday
Bairro Open Mat 1h

Tuesday
Bairro No-gi 1h15

Wednesday
Lat Pulldowns 3x8x130
Bench 3x5x185
Delts Machine 3x12x65
EZ Skulls 3x15x50
SS EZ Curls 3x10x50
45Deg Back Raises 3x12
SS Leg Raises 3x12

Thursday
Walk 40 min

Saturday
Bairro Grading - 2hrs Drilling

Sunday
Bairro Open Mat 1h

Got my first stripe on my Purple belt.

Debating which competition I'll do next. There's ADCC Montreal in April but I'm not sure if I'm ready to do that. I might test myself in some of the advanced divisions locally first.


 
Brown Belt Journey #60
Tuesday
Lat Pulldowns 2x6x160
Yates Rows 2x12x135
Delts Machine 3x15x65
SS EZ Curls 3x10,9,8x60

Wednesday
Bench 2x5x195
Flys Machine 2x5x175
Cable Pushdowns 3x5x65
DB Lunges 3x10x30

Thursday
Treadmill 30 min 15% 3mph

 
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Brown Belt Journey #61
Tuesday
Bairro No-gi 1hr

Wednesday
Bench 3x5x205
Lat Pulldowns 3x5x160
Delts Machine 3x5x80
Pushdowns 3x20x42.5
SS Cable Curls 3x10x35

Thursday
Treadmill 25 min 15% 3mph
Leg Raises 2x20
SS 45 Deg Back Raises 2x20

Saturday
10P Seminar at Frontline Guard - Guard Passing (Tripod, Bodylock) - 3hrs

Sunday
10P Seminar at Limitless - Front Headlocks - 2.5hrs

It was great to have 10th Planet seminars in Edmonton. Must have been the first ones ever.

 
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