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Old 04-18-2011, 12:00 AM   #101 (permalink)
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Hey guys I'm here to make an update on the week:

Friday I broke my bench in nicely:
I'm working on a 3-part mini cycle on the bench:
130-pound bench-press
60 pounds for lat
60 pound curl-downs (like the close-handed underhand pull-up)

I'm doing some light burnouts of a 6-5-4-3-2-1 cycle I ended up doing this cycle 4x friday and today.

I love the mini-challenge here, After I finish this mini circuit I transition into my power/cardio circuit.
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Old 04-18-2011, 11:05 PM   #102 (permalink)
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Bench Assesment

I worked on the bench-press tonight with my training partner.

I know that the numbers I posted where light compared to what a lifter would consider child's play...but I have only had a week's time working directly with the bench-press, so here's my stab at a full workout:

5 press @ 170 pounds
6 press @ 160 pounds
8 press @ 150 pounds
6 press @ 140 pounds
6 press @ 130 pounds

I loved the work, I am thinking about doing this style of lift whenever my partner can help spot the bar for me.

I may sound weak-minded but I don't want to have a 170 pound bar on my chest and not be able to move.
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Old 04-20-2011, 09:08 AM   #103 (permalink)
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Good News

I tried my overhand diamond pushups last night and I was able to get 10 of them out before my right wrist failed.


I am happy because I could barely even do one a few days ago. Hopefully in a 1-4 week range I'll be at full health.
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Old 04-22-2011, 09:08 PM   #104 (permalink)
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I went through a double cycle of the cardio/power circuit last night and I'm cussing at myself for neglecting it for a week or two due to the wrist injury.

I am going to see if I can make a 20-pound jump on monday after taking today through sunday as recoup days.
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Old 04-23-2011, 05:29 PM   #105 (permalink)
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Week's Goals:

1. I intend to push up my weight to 100-pounds on my bench bar for my cardio/power circuit drills.

2. Hit the circuit training Monday/Tuesday and rest Wednesday.

3. I hope to get some prep cooking done on Tuesday or before I head to practice at the gym on Thursday.

4. Meet with the coach? He's wanting to show me some new workout routine.

5. Head to the gym and get some work on rolling and ask for some pointers on getting myself into side-control.

6. Convince my coach to set up a fight date in early/mid June at 170 pounds.
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Old 04-26-2011, 03:17 PM   #106 (permalink)
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well, I can say fail on monday/tuesday...already

I forwent working on my conditioning today, but got some quality bagwork in..instead though.

I timed myself with my cell-phone set it to countdown from 10-minutes.

I was working a 75-50-25 cycle of right roundhouse kicks with 25 elbows/side in between of the kicks.

I went fairly rapid I think for a 6 minute cycle of kicks/elbows. I worked my ass through 2 cycles of this today.
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Old 04-29-2011, 12:55 AM   #107 (permalink)
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Thai Session

I was unable to get to the gym until 7, my instructor was at our track nearby.

I worked on some high intensity drills: 1 lap at high pace, jog, high pace, jog.

after the mile warm-up I stretched off, and got some good instruction on some new stretches from the instructor.

I had tried a conceptual stretch: I have no idea what you could call it, but the best name I can think of is a "J stretch" basically you lie on your back and the only part of your body that is touching the ground is your shoulders the top... with your feet straight behind you.

I was asking him about the effectiveness of this and he mentioned that I should roll off on a left or right angle to simulate the triangle choke attack.

My application is to extend my feet far enough back that they touch the ground behind me and constrict my core as tight as possible while controlling my breath-rate.

On my first attempt I held the stretch for 90-seconds and damn was it hard to breath. I think the stretch will be a good one to condition my mind to the dangers of choke attacks even though it is a stretch that restricts the ease of breathing.
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After I stretched off, went for another mile but jogged it this time. After this was done I gave my instructor a ride back to the gym where we had a 1 on 1 session in several kicks and knee attacks.

The first strike I learned was a side heel kick: The basic stance for a left heel strike was your left foot "my lead" was pointed directly at the target, and I was looking away from my target almost...with my right foot to my rear. You take the right foot and slide it to the heel or close to the striking heel as you are chambering the striking foot with your quad muscle pointed towards the floor like you would be doing in a standing quad-stretch then you launch the left.

I love the practical side to this kick, the instructor had me working on low and mid heel kicks. Once I got the hang of it I threw 3-4 slow good technique kicks I would do 5 quicker kicks and go back and go slow again.
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After the heel kick, we worked on knee strikes. I picked up on the technique quickly and was cracking the thai pad viciously.
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After working on the knees we progressed on to the thai roundhouse.

I love how my instructor shows you every little painful part of each strike/move....but he decided to show me a pressure point near the knee no issue just to show a point.

He actually applied a pressure attack the dropped me to the floor. The point was to show where he wants me to strike the leg with a roundhouse.

Once he finnished his mini discussion we went on to strike drilling.

I threw 10-15 kicks and he broke off and showed me how to generate more power. I chastised some kid the other day standing flat-footed when he threw the roundhouse...I stand partially corrected now.

Basically you want to step off with the planted foot and rotate it left or right at a 35- degree angel so it opens the hips more. After I got that down I made the thai pads crack like hell!

It was great!....After that mini drill he had me work on rapid kicks like the ones you see in highlight reels for training.

I ended up doing 3 sets of 15 strikes then he stopped me and had his wife come over and I went and did another set of 15.

during the whole process of kick drills/instruction he was extremely impressed with my raw power. The most comical part of the night was when my instructor told his wife to look at my right shin and noted how red it was...

I don't mind it doesn't hurt haha!

As we were putting the equipment away, I asked him if I could use him as a dummy for a moment and worked on some elbow strikes:

Right now my drill on elbow strikes is to grab the bag and have my chest against the bag and push out and throw the elbow. He showed me how to work it more efficiently.

I don't mind sharing this "I love how you are so smart and intelligent, and how you ask about everything." I cannot say enough about my instructor!
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Old 05-04-2011, 01:37 AM   #108 (permalink)
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Jitsu

Hey guys, the gym was open and running again finally...after too bloody long.

We warmed up with 10 one-hundred yard sprints, 5 x 30-second standing tire press, 5 x 30 second upends, a ladder of 10-8-6-4 of tire upends, a tire drag race for 25-yards x 3, and a tire upend race for 25-yards x 3.

I was feeling like total .... after the warmup not only due to just the fact it was brutal...but I earlier today I had given plasma.

I didn't do too horrid on the sprints, out of 4 including me I averaged 2nd and 3rd and a few 1st places.

I will tell you totally hate the standing tire press and tire upends with a passion...

I was able to out pace my nemesis johnny in the tire drag race! I beat his ass 2 out of 3 times by half the length.

I found if you lean back and explode backwards it makes it quick work on the last run he won by half length.

On the tire-upend race I couldn't keep up with him at all my explosive power was shot for the night on each of the 3 runs.
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When it came to start the jitsu portion of the class, I went on a all-comers mode the instructor had me roll with the 3 guys in the gym 4 rolls each then they went at each other 4x while I rested and hopped in once and awhile.

All of the rolls started on our knees "as a disclaimer"

I nearly had a beautiful sweep on john on the 1st roll, but he stuffed it and eventually emerged the victor.

I had my first taste of rolling with a man who outweighed me other than my instructor....jerry stands around 6'1" or so and weighed around 290 pounds which is roughly 110 heavier than I.

One of the rolls he cranked hard on a armbar and it is tweaked now on my left elbow. No worries I just didn't tap quick enough.

One of the next rolls with him, I was in the turtle position and I fell sideways a little and my right hand tapped the mat like a "tap-out" he asks "did you tap" I yelled back hell no and tried to gain the momentum by an explosive pushup from the turtle and accidentally cracked his chin with an elbow from my right.

I was happy with my progress on being able to stuff some of mike's attacks on me...I rolled in and out and got out of a back mount numerous times tonight, only to roll back to the turtle or to the mat.

One our final roll together he had secured a back mount but hadn't got the rear-naked in yet...I decided you're going to pay for this and I literally got myself from the "turtle" to a staggered lunge stance and squatted both me and him vertically and did a backwards body slam with him anchored on my back. I didn't realize it until long after but I had done a explosive 325 pound squat on the mats!

That is one hell of a huge squat when I only have 80-pounds of weight for my cardio/power circut and 180 pounds of body weight.

After all the rolling was done the guys were working on various things with the instructor, I asked johnny to show me how he won his first fight and asked for some tips on escaping through the back-door from a disadvantaged full-mount. After the guys left I worked 1 on 1 with the instructor on some rear-naked chokes...I love the man but my neck hates him right now haha.

I'll be trying to head back thursday and friday, I hope to go light thursday and go heavy on friday.
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Old 05-06-2011, 08:00 PM   #109 (permalink)
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Competition

I had lunch where I work with my instructor today.

During the course of the half-hour meal he asks me how much I weigh and I am probably 167-172 right now. He told me if I am able to get to 155 he's going to put me in a local jiu-jitsu tourney that is taking place sometime in july!

I hope I can get to compete and make a name for myself.

I will be going in for jitsu tonight with a fervor that I haven't felt for a long time now.
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Old 05-07-2011, 10:53 PM   #110 (permalink)
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New weight

I just added 20-pounds to my cardio/power circuit for a total of 100-pound lifts:

6 overhand diamond, 6 overhead press, 6 lunge, 6 squat, 6 dual arm curl.

I know the push-up count is low, I wanted to get the overhead press in without as much of a struggle as it normally is at 80-pounds.

It felt great with the added weight, I hope to smash the 100 pounds in the next 4-8 weeks and move on to 120 pound lifts after the competition is done.
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