To the Mundials... and beyond

[hudday48]

Wednesday April 30
2.5 hours of jiu-jitsu
Focus: escaping mount and side

Thursday: Start new program (after I finished moving in)
Strength Day
Squat
45x5
95x5
115x5
135x5
135x5
145x5
150x5
155x5

Bench
45x5
65x5
75x5
95x5
95x5
115x5
115x5
125x5

Deadlift
95x5
115x5
135x5
185x5
225x5

Cooldown
Cleans
45x10

Today was more of an exploration day with squats and bench since I wasn't sure was my 5 rep max in either is, deadlift on the other hand I am more familiar with.

 

[hudday48]

Friday
Noon jiu-jitsu (focus butterfly sweep)

Warmup 2km run
Interval challenge 2
6 rounds of 6 burpees 12 pushups 24 squats 200m
11:10
Cooldown 2km run

 

[hudday48]

Late Friday
Complex Zero (6 dead, 6 clean, 6 snatch, 6 press, 6 wide grip press, 6 close grip bench press, 6 wide grip bench press, 6 bench press)
45, 55, 60, 55, 45 for speed with little rest
Then 50 dumbells for farmers walks (3 of them)

 

[hudday48]

Saturday
Jiu-jitsu at noon

Night workout
Warmup
10 swings and 5 snatches each arm with 10 lbs
10 burpees
5 swings and 5 snatches with each arm
The magic 50 with 25lbs dumbell
(I forgot my timer so no time on this one)
Cooldown
1 Turkish get-up (each arm) with 50lbs
50 twists in situp position with 25lbs plate
500m row in 2:00

 

[hudday48]

Sunday
In a hurry today so no time for a cool down other then the walk back from the gym.

Squat
45x2x5
85x5
115x3
135x2
155x3x5

Press
45x2x5
65x5
75x3
80x2
85x3x5

Clean
45x2x5
65x5
85x3
105x2
115x3x5

 

[hudday48]

Monday

5 gi pullups
row 300m
5 gi pullups
row 300m
3x5 gi pullups

Karen 150 wallball
7:02

1.5 hours of jiu-jitsu tonight (45min of randori, 45 min of skillwork and drills)

 

[hudday48]

Tuesday
45 minute class at noon

Then hit the gym
Warmup with 2 20lbs dumbells
10 pistols
10 good mornings
then 10 handstand pushups (partial ROM)

Then row 2000m at 80-85% or race pace (8:53)

Then did some presses, push presses, snatches and cleans with the girlfriend.

Then doing 2:15 of class later today.

 

[hudday48]

Wednesday was rest day so I did 2.5 hours of jiu-jitsu and went for a 5 k run.

Thursday
After a leisurely 6 k bike

Squat
45x2x5
75x5
115x3
135x2
160x3x5

Bench
45x2x5
75x5
95x3
115x2
125x3x5

Deadlift (DOH unless otherwise stated)
115x5
135x5
185x3
205x2
230x5 (mixed)

Then tonight I have 1.5 hours of jiu-jitsu. 45 minutes rolling.

 

[hudday48]

Friday
1 hour of jiu-jitsu at noon
5x60sec of pinching ten pound plates togethers (in both hands)
2 k warmup run
12:05 (Interval challenge 2 (6b 12pu 24sq 200m)x6
Played some soccer and walked home.

 

[hudday48]

Saturday was a clusterfuck
Early mother's day present was doing yardwork for a few hours then I played Skibi's tower defense from 3pm until 1:30am. Fuck that's addictive.

Sunday Tried to get back on schedule
Squat
45x2x5
95x5
115x3
135x2
165x3x5

Press
45x2x5
65x5
75x3
80x2
90x3x5

Power Clean
45x2x5
65x5
85x3
105x2
115x3x5 (I thought it was 120 then added them up at the end)

I was extremely unorganized and my training suffered.
I'll do a 10 minute Cindy on Tuesday to make up for the one I missed on Sat.

 

[hudday48]

Monday
Morning jiu-jitsu one hour.

Checked out the gym at my new work. Only worthwhile things are the concept 2 rower and dumbells, I'm not sure if I'll pony up the dough for it.

At night
Supersetted 2x225lbs deadlift with 10 pistols for 5 rounds. There's no place to do handstand pushups so I'll have to limit that practice to my house.

 

[hudday48]

Tuesday
Morning row 2000m 8:36

Randori 45min

Wednesday
1.5 hours of jiu-jitsu + randori

Thursday
randori 45min
Strength Workout
Squat
45x2x5
95x5
135x3
155x2
175x3x5

Bench
45x2x5
95x5
115x3
120x2
135x3x5

Deadlift
95x2x5
135x3
185x2
235x5 (mixed grip)

Friday Absolutely nothing (doing magic 50 plus interval challenge and grip work on Sat)

 

[hudday48]

Sat
magic 50

Sunday
Squat
45x2x5
115x5
145x3
165x2
180x3x5

Press
45x2x5
65x5
75x3
95x2
100x2x5
100x1x4 Fail

Power Clean
45x2x5
65x5
95x3
115x2
125x3x5

then interval challenge 2
11:36

Monday
Karen (150 wallball) because the gyms were vlose because of Victoria Day
6:47 (PR)

 

[hudday48]

Tuesday
225lbs deadliftx2
10 pistols
5 rounds

Wednesday
1.5 hours of jiu-jitsu

Thursday
45min randori
Squat
45x2x5
115x5
145x3
165x2
185x3x5

Deadlift
135x5
155x5
185x3
225x5
245x5 (mixed grip) much easier then I anticipated

Bench
45x2x5
95x5
115x3
135x2
140x2x5
140x4fail

I made the same mistake with the press. I realized midway through my last set that my form was shitty, when I tried to change it I failed.
Changed the order because there was a huge lineup at the benches

Friday
The interval challenge wasn't possible because of ass-pain
I did 2 rounds of 6 burpees 12 pushups 24 squats and 200m run then called it a night.

 

[hudday48]

Skipped saturday because of doms

Sunday
Squat
45x2x5
135x5
155x3
185x2
190x3x5

Press
45x2x5
65x5
75x3
80x2
80x3x5

Power Clean
45x2x5
65x5
95x3
115x2
135x3x5
My clean technique improved mid set. I was pretty pleased with how easy it was with enough focus.

 

[hudday48]

Monday
warmup with 2 rounds of
10 swings 10 snatches (35lbs) each arm

Then 3 rounds of
225lbs deadliftx5
10 box jumps

 

[hudday48]

Tuesday
5 gi pullups
5 dips
row 250m
5 gi pullups
5 dips
row 2000 m (7:43)
5 gi pullups
5 dips
then jiu-jitsu later

 

[hudday48]

This is going to be a long one.

I did my last strength workout before the worlds on wednesday 28th.
Highlights: pulled 255x5
Then for the rest of the week it was just skill work.

I left on the 4th of june and fought on the 5th.
Weight was a none issue since I had already dieted down and the weigh-ins are right before the matches so few people cut.

I won my first 3 fights and lost my fourth. I would've needed to win the fourth fifth and sixth fights to get gold. I was disappointed because I didn't perform to my level and made some silly mistakes.

One of my buddies won gold and another got bronze so that cheered my up.

It was inspiring to watch the big names go at it. The match that was easily remembered the most was krons fight against a no-name guy who took the whole division.
This was right after many people in my camp had predicted that kron would win all of his fights with ease. The alliance guys were going nuts.
Another nice point was meeting sean Patrick flannery, royler, rickson, renzo and watching Gregor get pissed off that he didn't make weight.

anyways any jiu-jitsu lover with money to spare should definitely go down and check out the mundials. It's worth to see for the black belt fights alone. California is also a damn beautiful place to visit.

 

[hudday48]

Starting a new strength program with a friend on the weekend. I figured I would use this log to keep track of my progress.

After the worlds last year I didn't have any goals and slacked off. At least in comparison to my workload before.

Still stayed in shape but did jiu-jitsu less and less.

This is an attempt to shame myself into doing more. Exercise wise at least.

Biking, jiu-jitsu, and lifting are the 3 cornerstones to this program. At least 4 hours of jiu-jitsu a week. 150k of biking a week. Plus one strength workout, one power workout.

I will be prepping for a BJJ tournament Aug 9. I also planning on doing some biking trips thus the mileage biking.

When my friend and I finish designing our program I will post the strength and power days for Sherdog's Stamp of approval.

 

[hudday48]

Friday

1.5 hours of jiu-jitsu, all no gi.

Also 2000m row in 8 minutes

Bike 5km


Sat
Squat
135x2x5
185x5x5

Bench
95x2x5
125x5
135x12
125x10

Deadlift
135x2x5
205x3x5