Intermission

I say you take the opportunity with Rory. Who cares if you get your ass kicked man, it will be a great experience.

If you do it make sure you tell us how it goes.

__________________

illmatic

Went in an hour early to meet up with Kajan and Rory and see if they'll let me get my ass kicked. Unfortunately something changed in the planning because neither were there.

Luckily my training partner was there and willing to hold pads. We rigged me up to the fence again with the bungee cords, this time around a protective belt so that I wasn't crushing my organs Did decently for the five rounds, my partner kept it challenging and then after the five rounds we unhooked me and did a round or so of movement and light combos ending in hard kicks.

BJJ

Technique was spider guard stuff. I didn't do too hot in rolling today, first off I rolled our black belt instructor and at least gave a decent round that ended in me getting collar choked. Then I found myself feeling mighty drained for a tough match purple belt, who dominated me in side control, to north south and finished with a kimura. He also got my back later and finished with a bow and arrow. Next two rounds were a bit of relief, a good kid and a good purple belt chick but finally I could relax and flow without using a bunch of energy that I didn't have

MMA

Technique was take downs against the wall/cage, drilled with a partner trying to take us down and vice versa. Then we did the same thing without the wall, one partner defending while the other tries for the take down. Finally we drilled from standing open guard with strikes, the stander is trying to strike, pass, and lock up side control for a restart, the bottom guy is protecting, preventing the pass and locking them down in guard for a restart.

It was at this point that Rory Macdonald, Denis Kang, and another guy showed up. I was far too drained to give Rory proper sparring, and I had no 'in' without Kajan there so I just continued to the last class.

Muay Thai
Shadowboxing, drilled combos for half an hour or so, did punch -> leg kick combos on the kick shield, did pyramids of kicks to end the class.

4 hours makes it a solid day. I need a long, hot bath.

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illmatic

Feeling burnt out but went in for a quick workout

Sprawl Deadlifts 8,8 @165lbs
DB Clean & Squat 8,8 @55lbs
BB Squat & Press 8,8 @+30lbs

Neck Circuit
Forward Bridge 2:00
Handstand Bridge 2:00
Backward Bridge 2:00

Some boxers were taking up the strongman area tonight. I wanted to do sled pushes, rope climbs and tire flips. Think I'll turn these things and more into a circuit next time and do 3 minute rounds.

My gym's using the holidays as an excuse to close a shit ton this month. Over a week of no classes and lots of gym closures really sucks when you're preparing for a fight. I'm supposed to keep the momentum strong for the next 2-3 weeks so I'll use alternatives.

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luger0

when you talk about your circuit-training do you only do a single cycle of 6 minutes for your neck?

Or do you do numerous cycles of the circuit?

__________________


Throughout life there are bumps along the way some may be painful...others not...who gives a damn in the end you'll still die

illmatic

Nope, just once through.

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illmatic

BJJ Advanced + Beginner Classes
Warmup shiznit, small class so it was just lots of rolling. Worked some half guard stuff, getting an outside butterfly hook in on the bottom then elevating them for a sweep. Also coming up with the underhook, taking back when they don't whizzer and sweeping under or pulling the leg through for a triangle when they do whizzer. Also practiced triangle escapes, and rolled more.

Muay Thai
Skipping, combos with partner, pads with partner followed by a drill clinching and driving them across the gym, 10 kicks and then drive them to the other side, and so on.

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illmatic

Burpees (5x3 minute rounds, 1 min rest)
1 - 34
2 - 30
3 - 27
4 - 26
5 - 27
Total - 144

Gym's been closed the last two days or I would be doing more. Today I did the burpees in the kitchen. There's very little classes going on until after january 2nd which is inconvenient, but the weight room will be accessible so I'll be focusing on conditioning circuits, and pads/bagwork.

Post holiday weigh in

204lbs 11.1% bf
198lbs 10.7% bf
198lbs 9.9% bf
201lbs 10.5% bf
199lbs 10.3% bf
203lbs 10.5% bf

Big spike, but expected. We'll lean out to around 200lbs over the next 2+ weeks and water cut the last 10lbs.

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Intermission

190? Catch weight fight or am I missing something?

__________________

illmatic

Yep 190 catchweight

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illmatic

So no classes for awhile yet, but at least the weight room was open again today.

I was shown a "GSP Workout" on Bodybuilding.com that looked pretty good. I'm sure it's not exactly what GSP does, but the workout looked really effective and similar to what I used to do. Today's leg day has a typical Barbell Complex of basic exercises that builds endurances and then at the end it has explosive exercises when you're already exhausted. Smart stuff.

link here

Warmup
Tabata on Treadmill: 20 sec on, 10 sec off. Repeat 8 times.
Deadlifts 1x12@bar

Barbell Complex: 3 Sets, Each exercise consecutively for a set, 90 seconds rest between sets. Weight: only the bar (45lbs)
Deadlifts 5,5,5
Stiff Leg Deadlifts: 5,5,5
Cleans 5,5,5
Front Squats 5,5,5
Push Press( to put weight behind head) 1,1,1
Squats: 5,5,5
Good Mornings 5,5,5
Single Leg Bodyweight Squats 1 set to failure on each leg
20,15,12
Jumping Lunges: 1 set to failure (hold dumbbells/wear weight vest)
5,5,5@b/w+10lbs
Jump Squats: 1 set to failure (hold dumbbells/wear weight vest)
5,5,5@b/w+10lbs
Calves: Bodyweight Standing Calves: 1 set to failure (hold dumbbells/wear weight vest)
:20,:20,:20@100lbs

Good, I couldn't for the life of me do those jumping lunges and squats at the end, your legs just wobble and fail. I think I could have done better if I didn't do burpees yesterday, I was feeling a bit stiff going into this one. Fun stuff. I'll do the next day tomorrow if I can, if not the day after.

Hit the bag for 5 rounds afterwards, even doing just punches I felt my power and endurance drop steeply with my legs as they were. Got through it though.

Sparring is on at 11am tomorrow, then if I can do some pads I'll do that later in the day, if not I'll try the next workout on the GSP program.

Less than 3 weeks to the fight!

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