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The Weather Vane approach

Discussion in 'Training Logs' started by King Creatine, Sep 30, 2010.

  1. King Creatine Purple Belt

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    It is a mullet, but that's no wig my friend. All me. :icon_lol:
     
  2. King Creatine Purple Belt

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    Monday
    Competitive Edge Combat Assessment
    Today we did assessments. I'll post my bests.
    Deadlift: 445 (PR!)
    Dead hang Pull ups: 18
    Combat Sit ups (Kimura drill): 97 in 2:00.
    Push ups (knee touch=DQ): 73 in 2:00
    Leg Crank Circuit with Body weight: 24 Squats, 24 Lunges, 24 Lunge Jumps, 24 Squat jumpsX3 for time. My time: 9:26.

    BJJ
    We learned grip work if people are going for collar chokes. Focused on the "squeeze the bread" technique. I need help with my grips big time. One of the biggest holes of my game. After this, we did a two, six minute round shark tank on one of our heavyweights with an upcoming tournament. Afterwards, I rolled twice and won the matches by armlock.
     
  3. King Creatine Purple Belt

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    Wednesday
    Competitive Edge Combat (LAIR)
    Warm up: Push Up Plus 2X20 with BW, Sledge Hammer Swings 2X10/side
    Strength
    BB Split Squat: 4X8 with 95, 115, 135, 135
    BB Push Press: 4X8 with 155, 155, 175, 175
    Test Supplemental
    Side Plank: 3X30 seconds/leg with BW
    Olympic Ring Row: 3X20* with BW (my second set I only got 13 due to too little rest)
    Bench Pistol Squats: 3X15/leg with BW
    Moving Plank: 3X25 with BW
    One Arm KB Row: 3X15/arm with 50 lb
    Task Specific
    Turkish Get Up with 35 lb KB
    Right Left
    5 5
    4 4
    3 3
    2 2
    1 1

    Well, I suck at TGU's. My pistol squats need work too. Fun workout though. One of the lights was out at the Lair. It got tough to see anything once it got dark halfway through my workout so I opened a garage door. I pulled my 4Runner up to the garage door and hit the headlights. Gave my workout a "stadium" feel. Pretty sweet.
     
  4. King Creatine Purple Belt

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    Thursday
    Nogi
    After warming up, the instructor taught us a subtle way to snatch your opponent's arm when you have side. We also learned a counter to somebody trying to hit the kimura on you when you are in their guard.
    I lost most of my matches, but managed to finally tap somebody I've never been able to tap before. He beat me three times before that tonight, but I was pretty stoked. I won the match by armbar, and lost matches by Peruvian necktie, armbarX3, and kimura.
     
  5. Baconator69** Banned Banned

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    My word, that is an impressive mullet. I opted out for the wig.
     
  6. King Creatine Purple Belt

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    HAHA! That's awesome. You're wearing a jersey, but you look like a Metallica fan circa-1990. Bad ass man.
     
  7. King Creatine Purple Belt

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    Friday
    Competitive Edge Combat
    Strength/Explosiveness
    Box Squats: 8X2 with 225, 245, 275, 295, 315, 335, 335, 335
    (superset)
    Box Jump: 8X4 with heights varying 28" to 40"
    Endurance
    We did these four workouts circuit style, each workout was one minute then rotate. 3 total sets.
    100 lb tire sprints in harness
    Harness rows from phone pole
    Duck walk lunges
    Sledge hammer swings
    Test Specific
    Dead hang pullups: 4X8 with BW (1 minute rest)
    Pushups: 3X20 with a 20 second isometric hold to start each set.
     
  8. King Creatine Purple Belt

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    Saturday
    NOGI
    We learned some catch wrestling tricks today. We learned a way to put knee pressure on opponent's leg to get them to open their half guard. We also learned a way to either defend or submit somebody that has you locked down.
    I won matches by inverted triangle, inverted heel hook, straight arm lock, and arm lock.
     
  9. King Creatine Purple Belt

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    Monday, January 31st, 2011
    Competitive Edge Combat
    Strength
    Warmup: YTWL's: 3X12/8/6 with 8 lbs per hand
    Bench with Bands: 5X3 with Band + 65, 75, 95, 135, 185 (My ability to do this greatly increased as soon as I got used to stabilization. Also, I have no idea what resistance the band creates.
    Balance/Core
    1-arm Overhead KB Squats: 4X6 with 10, 25, 35, 50
    (superset)
    Mixed Grip Pullups: 4X8 with BW
    Conditioning/Balance
    We did these four workouts circuit style, each workout was thirty seconds then rotate. 3 total sets.
    Right Leg Bosu Squats
    Left Leg Bosu Squats
    Rope Snatch/Slam
    Free Rotary Shoulder with Bands
    Grip Work
    Gyro Ball: 3 minutes per hand

    BJJ
    Today was open mat. I won matches by kimura from north/south, americana from side control, armlock from guard, and lapel choke from side control.
     
  10. King Creatine Purple Belt

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    Wednesday
    Warmup: 1/2 mile run at 9:00 pace
    Power Clean: 5X3 with 155, 185, 205, 225, 235 (missed the 3rd rep on last set, had to break and hit it again)
    SOHP: 5X3 with 135, 155, 165, 175 (missed last rep), 165 (missed last rep)
    Decline Bench: 3X15 with 155 (1.5 minute rest)
    Saxon Side Bends: 3X10/side with 5's
    Moving Plank: 3X25 with BW (45 sec. rest)
    Back Ext: 3X15 with BW (45 sec. rest)
     
  11. King Creatine Purple Belt

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    Thursday
    NOGI
    We started class with five, 5 minute rounds with a different person. Only one minute break between rounds. Rough! Instructor taught a head/arm north south choke, and a calf slicer when your opponent is in turtle. I won matches by armlock X3, north south choke, shoulder choke from mount X2, and lost a match by straight ankle lock.
     
  12. King Creatine Purple Belt

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    Monday February 7th, 2011
    Competitive Edge Combat
    Grip Work
    Isometric Grip: 3X30 seconds with Howitzer Shell +8lbs per hand
    Strength
    Step Ups: 4X10 per leg with 95, 115, 135, 155
    (super set)
    Spider Pushups: 4X12
    Circuit
    Ground and Pound Heavy Bag: 3X45 seconds
    Guard Stands: 3X5 with 300 lb partner twice, 210 lb partner once
    Super Band Relay: 3X10 with 35lb DB's and Super Band
    Task Specific
    Keeping weight on partner during jiujitsu.

    BJJ
    Worked positioning: includes takedowns, holding/escaping mount, holding/escaping side, submit/escape mount, submit/escape side. We drilled each of these positions live with a partner for three minutes each.
     
  13. King Creatine Purple Belt

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    Tuesday
    Strength
    Warm up: Elliptical 5 minutes, YTWL's: 2X12 with 5's
    Strength
    Hammer Strength High Row: 6X3 with 135, 135, 160, 180, 205, 205 per side
    Hammer Strength Bench: 6X3 with 135, 135, 160, 180, 205, 205 per side
    Hypertrophy
    Lat Pull Down: 3X8 with 220
    Hammer Strength Shoulder Press: 3X8 with 70, 90, 90 per side
    Hammer Strength Curl: 3X12 with 60 lbs.
    Cable Triceps Ext.: 3X12 with 60 lbs.

    I usually don't mess around with "machine" weights, but I wanted a change of pace. It was pretty fun.
     
  14. King Creatine Purple Belt

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    Thursday
    Competitive Edge Combat: Muscle Endurance in The Lair
    Giant Set Style:
    Bench: 3X15 with 175, 195, 215
    1 Arm DB Row: 3X15 with 75
    Squat: 3X15 with 225, 245, 255

    Plate Bench Press: 3X100 with 45 lb plate
    Jump Squat: 3X20 with BW

    NOGI
    We learned two escapes from north/south, and one submission when someone has north/south. The new info for me was the "pendulum armlock," the sit out shoulder lock, and the "head on sternum" bait for armlock.
    Also, my buddy Tyler "Fingers" got his blue belt. He was taken through the typical initiation process of having his ass handed to him. He fought the whole time. Definitely deserved his blue. Cool night.
     
  15. King Creatine Purple Belt

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    Friday February 11th, 2011
    Competitive Edge Combat
    Strength
    Deadhang Pullups: 4X8 with BW (50 second rest)
    Rack Pulls: 225X5, 315X5, 405X3, 475X1, 500X1, 500X2, 500X10 Our ego prompted a little outdoing one another. Led to much bigger lifts than we thought!
    Conditioning
    This circuit was completed as follows. The first round was 12 reps of each exercise, the second was 11 reps, and so on down to 1 rep. So, 12 rounds of:
    Tire Flips: 335 lb. tire
    Incline Push Ups: Tire height
    Burpee/Push Press with 60 lb. Rubber Keg
    Sledge Hammer Swings/both sides

    Absolutely brutal day. I am cooked. The rack pulls were fun, though, as I've never held that much weight in my hands before.
     
  16. King Creatine Purple Belt

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    Saturday
    Nogi
    Learned a guard pass that I, for the life of me, could not even perform correctly during the drill. Frustrated the hell out of me. Had a good day rolling though. I went to what would be considered a "draw" with a guy that has finished me decisively every time in the past. I even had his back for a while. I also did a shark tank with moderate results. Nobody finished me, but I got swept and taken down more than I would have liked.
     
  17. King Creatine Purple Belt

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    Monday February 14th, 2011
    Competitive Edge Combat
    Strength
    Bench Press (50 lb. Chains): 5X5 with 225, 245, 225 (+50 Chains), 245X5 with one forced rep (+50 Chains), 235X5 with one forced rep and one negative (+50 lb Chains)
    One Arm Overhead KB Box Squat: 1X6/side with 40 lb KB
    Endurance
    Fat Boy Carry (65 lb. water filled balance ball): 5 flights, 4 flights, 3 flights, 2 flights, 1 flight.

    The Fat Boy Carry's killed me. That is an endurance tester. The bench with chains was fun, though. No jiujitsu tonight, as the wifey treated me like a king on this Valentine's Day.
     
  18. King Creatine Purple Belt

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    Wednesday
    Competitive Edge Combat: Gold's Gym
    Strength
    One Arm Overhead DB Bosu Squat: 4X4/side with 40, 40, 40, 50
    BOR: 1X15 with 135, 4X3 with 185, 205, 225, 225
    Endurance
    T-Bar Row: 4X12 with 110
    Seated Rope Row/Pull-down: 3X18 with 80 (focused on explosive concentric action)
    Leg Crank Circuit with Body weight: 24 Squats, 24 Lunges, 24 Lunge Jumps, 24 Squat jumpsX3
    Hypertrophy
    Hammer Strength Curl (controlled cadence): 4X8 with 70
    (superset)
    Standing Calf Raise: 6X20 with BW
    DB Hammer Curls (controlled cadence): 2X12 with 25's

    I got quite a bit done in the 50 minute window I had. The single arm overhead squats were tough on the bosu, as that's way below parallel for me. I felt it in my lumbar muscles and erectors more than anything. The leg crank circuit killed me, but that's to be expected. Good day!
     
  19. King Creatine Purple Belt

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    Thursday
    NOGI
    We learned a few moves when you are in someone's halfguard: crossface to leg lock, feign side control to mount, and sit out towards their feet, gable grip around their leg and rip their leg towards their face while freeing your leg. I started off sluggish, but won matches two matches by armlock from guard, one armlock from back control, an armlock from mount, and a straight armlock from side control.
     
  20. King Creatine Purple Belt

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    Friday February 18th, 2011
    Competitive Edge Combat
    Strength/Explosiveness
    Dead Hang Pull Ups: 4X8 with BW 40 seconds rest
    Squats (Lifting Chains was 50 lbs. of weight listed): 8X3 with 235, 255, 275, 295, 315, 325, 325, 325
    (superset)
    Single Leg 18" Box Jumps: 8X3/side
    Endurance
    DB Staircase Walks: 45's for 5:00
    Grip
    4 Giant Sets of:
    Towel Curls: 12 reps with 65 lbs
    DB Side Grip Curls: 12 reps with 45 lbs
    Push Ups: 25 reps with BW

    Today was fun as hell! The squats with chains was pretty interesting. Very wobbly. My grip is spent after the staircase walks, towel curls, and db side grip curls.
     

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