The Martial Way - The Path Forward

6/1/2020

Weight 173.8

20 min active recovery on the bike
 
6/2/2020

175.1

Calisthenics workout:

Skill work
  1. Frog stand on floor 1 x 15 secs
  2. Tucked Front Lever 1 x 15 secs
  3. Handstand 1 x 40 secs hold

Vertical pull/push
  1. Weighted chin-ups 2 sets of amrap 28 pounds , 24 pounds
  2. Weights dips 2 sets of amrap 28pounds , 24 pounds
  1. Weighted elevated rows 2 sets of amrap 28 pounds , 24 pounds
  2. Weights pseudo plank push-ups 2 sets of amrap 28pounds , 24 pounds
Core:

Ab wheel 3x10
negative dragonflags 3x5
Hanging leg raises 3x10
 
Last edited:
6/4/2020

174.5

Calisthenics workout:

Skill work
  1. Frog stand on floor 1 x 15 secs
  2. Tucked Front Lever 1 x 15 secs
  3. Handstand 1 x 40 secs hold

Vertical pull/push
  1. Weighted chin-ups 2 sets of amrap 32 pounds , 28 pounds
  2. Weights dips 2 sets of amrap 32 pounds , 28 pounds
Horizontal pull/push
  1. Weighted elevated rows 2 sets of amrap 32 pounds , 28 pounds
  2. Weights pseudo plank push-ups 2 sets of amrap 32 pounds , 28 pounds
Core:

Ab wheel 3x10
negative dragonflags 3x5
Hanging leg raises 3x10
 
6/6/2020

Weight: 173.5

7 mile spinning session.
 

  1. 6/7/2020

    173.4

    Calisthenics workout:

    Skill work
    1. Frog stand on floor 1 x 15 secs
    2. Tucked Front Lever 1 x 15 secs
    3. Handstand 1 x 40 secs hold

    Vertical pull/push
    1. Weighted chin-ups 2 sets of amrap 36 pounds , 32 pounds
    2. Weights dips 2 sets of amrap 36pounds , 32pounds

    Horizontal push/push
    1. Welevated rows 2 sets of amrap 36 pounds , 32 pounds
    2. Weights pseudo plank push-ups 2 sets of amrap 36pounds , 32pounds
    Core:

    Ab wheel 3x11
    negative dragonflags 3x6
    Hanging leg raises 3x10

Notes: I am feeling good my strength is improving despite me my cutting my volume my golfers elbow hasn't improved. I'll be deloading at the end of the cycle so hopefully that helps.
 
Last edited:
IF the deload doesn't work, try Eccentric phase exercises for the golfer's elbow.
 
6/9/2020

172.8

Calisthenics workout:

Skill work
  1. Tucked Front Lever 1 x 15 secs
  2. Handstand 1 x 40 secs hold

Vertical pull/push
  1. Weighted chin-ups 2 sets of amrap 326pounds , 32 pounds
  2. Weights dips 2 sets of amrap 36 pounds , 32pounds
Core:

Ab wheel 3x11
negative dragonflags 3x6
Hanging leg raises 3x10
 
  1. 6/11/2020

    172.4

    Calisthenics workout:

    Skill work
    1. Tucked Front Lever 1 x 15 secs
    2. Handstand 1 x 40 secs hold

    Vertical pull/push
    1. Weighted chin-ups 2 sets of amrap 40 pounds , 36 pounds
    2. Weights dips 2 sets of amrap 40pounds , 36pounds

    Horizontal push/push
    1. elevated rows 2 sets of amrap 40pounds , 36 pounds
    2. Weights pseudo plank push-ups 2 sets of amrap 40pounds , 36pounds
    Core:

    Ab wheel 3x13
    negative dragonflags 3x7
    Hanging leg raises 3x10
Notes: my workout cycle is coming to an end. Next week is my final week ( deload) i will need to reevaluate my workouts if I can't do the volume that I am looking for.
 
I was looking into that actually. It's been an ongoing issue for about a month now.

Most tendinopathy issues are the result of: Overloading too often, too much concentric work and not enough eccentric, inability to control eccentrically (fatigue, overuse). I get the odd achilles flare up which is balls for running.
You can also look into self myofaascial release of the muscle involved.
 
6/14/2020

171.8

Calisthenics workout:

Skill work
  1. Tucked Front Lever 1 x 15 secs
  2. Handstand 1 x 40 secs hold

Vertical pull/push
  1. Pull ups 3x7
  2. dips 3x7
Core:

Ab wheel 3x14
negative dragonflags 3x7
Hanging leg raises 3x11

Horizontal push/pull

Pseudo planche push-ups 3x20
ElevatedB rows 3x15

2.8 mile walk
3.7 cycle spin
 
Start of cycle:
5-6
Weight: 179.9
Age: 31

End of cycle
5'6
Weight 170.8
Age 31

My goals are:

  1. A Front Lever 5 sec hold
  2. A Planche 5 sec hold
  3. unassisted handstand 7-sec hold
  4. Muscle-up 3 reps
  5. Become more fluid in my BJJ
  6. Get to about 160.
I have yet to achieve any of these goals yet. The jump from the beginner and intermediate levels of body weight conditioning is ridiculous lol. Halfway through I decided to start using weighted vest to help my progressions.

Milestones:

Weighted pull ups 40 pounds for 7 reps
1 dragonfly

Notes:

My elbow really hindered my progress. I couldn't do any extra straight arm skill work.

Overall i am pleased with my progress. I would have liked to see 169 but it wasn't meant to be.
 
6/21/2020

172

Calisthenics workout:

Skill work
  1. Tucked Front Lever 1 x 15 secs
  2. Handstand 1 x 40 secs hold

weight vest 36,32, 28 lb
  1. pull ups 3 x 7
  2. Assisted pistol squats 3 x 7
Weght vest 36,32,28 lb

Dips 3x7
Single leg dead lift 3 x 7

Core:

Ab wheel 3x14
Reverse hypers 3 x 14
Iso band twists 3 x 14

Weight vest 36,32,28

Pseudo planche push-ups 3x15
Elevated rows 3x15

2.8 mile walk
3 mile bike
 
Ok so I've been slacking on my loging but I've been training. Work has been making it hard to stay consistent ( no excuses)

My diet has been absolute trash.

Bjj is two days a week until covid says no.

3 strength days rotating bent arm strength , and iso/straight arm strength. Still utilizing calisthenics.

I will also continue walking/and riding the bike for cardio.
 
6/28/2020

172.6

Calisthenics workout:

weight vest 40x2 36, lb
  1. pull ups 3 x 7
  2. Assisted pistol squats 3 x 7
Weght vest 40x2 36,lb

Dips 3x7
Single leg dead lift 3 x 7

bjj with a focus on passing and guard retention.
 
I did a virtual session with Priit Mihkelson 8/9/2020

The short version If you have the money to learn the art of defensive BJJ with Pritt - do it, you won’t be sorry.



I’ve quietly been becoming a disciple of Priit through his DVD sets and his globe trotter videos on YouTube, a friend of mine showed me his grilled chicken set (bought it for my day) and at first, it didn’t stick with me, I didn’t quite get it. He wasn’t ignoring what they had taught (BJJ community) in the past, but as much as he was putting fire to it. It wasn’t until the pandemic started that I starting re-watching my BJJ sets when I re-watched the Grilled Chicken set and holy smokes I don’t know what I was smoking but not only did it click with me I instantly started using my wife as a dummy to practice my new found secret weapon for guard retention (which doesn’t really describe what the Grilled Chicken is all about)

Fast forward enough time for me to stalk him on social media and reached out to him about a virtual private.

We started off with the session with me drilling the position I had been having the most trouble with. He was patient with me and my partner who was a 3 week white belt. I had to explain to him while also trying to learn what Pritt was asking me to do. He was exceptional.

Overall, the limit of virtual training is that I don’t get to see or feel what the coach is trying to teach, so it takes a keen ear to understand what it is the coach is trying to explain. That’s not a Priit Problem that’s a limitation of zoom training. I will say though that the internet is a great tool. Imagine getting the chance to train with one of the best coaches in the world? The internet made that happen.

Id rate my experience at 5 out of 5. I will reach out to him again for another session. I will need to before he jacks the price from his crazy affordable rates now.
 
O Lord it's been a little while some updates:

I am currently 161.5 ie 1.5 pounds away from my goal of 160.

I have a nagging shoulder, knee, ankle and golfers elbows in both elbows both are mild but annoying af so I have taken 3 weeks off from doing any resistance training.

I have been consistently going to bjj since my gym opened back up. Bjj about 3 days a week feeling good my timing is better the leg lock drilling i did with my wife has really paid off but I am a long way off from where i need to be.

Going to start fool swing next week and see how my body handles the volume.
 
I went from 185 to waking up to 159 this morning. It was been a long road.

9/3/2020

Today was an load management day, did some drilling with a focus on inside position leg lock entries.
 
Never stopped working out, I did stop cutting weight i float between 160 - 165 thanks giving is coming up soon that means I need to be on my a game with my diet because needless to say i will be pigging the fuck out haha.
 
Volume

Increase volume by adding 1 set every week.
L sit 2 * 18 sec
Tuck lever row 2 * 18

Dips 5*6
Pull ups 5*6
Chest fly's 3*10-12
Rows 3 * 10-12
Triceps 3 * 10-12
Biceps 3 * 10-12

Intensity

Increase volume by adding 1 set every week.
L sit 2 * 18 sec
Tuck lever row 2 * 18

Chin ups 2*amap
Dips 2 * amap
Pppu 2 *amap
Face pulls 2 snap
Biceps 2 * 10-12
Triceps 2 * 10-12

Skill

Increase volume by adding 1 set per week.
L sit progression 2 * 18 sec
Lever progresstion 2 * 18

Skin the cat 2 * 6
Rto 2 * 18

Ab complex 2 sets
 

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