No_Game's blog

Well the weekend finally came. I went in at 199lbs, which is my own damn fault for not hitting my diet/cardio harder. Fortunately cardio was not an issue, I felt pretty strong in my second and third matches (which is weird I got stronger as I kept going!) and wasn't an issue in the first match LOL (See below).

Tonight was a good class, drilling mount escapes to back and also working the RNC. I feel more confident in it, as always I miss so many details that make it work as intended. Unfortunately I was drilling with a brand new student (which normally is fine) but this guy was going way too fast and I got my throat crushed kinda bad. It hurts to swallow now! I told him nicely to slow down, so hopefully next time he will do better. I think he was just excited and nervous, but damn my throat is killing me now...

Had a good class working on mount to back and recovering mount. It was great to really focus on the details. I get to the back pretty decently on my own, or so I thought, until we reviewed it all again. I realized how many little components I was missing! I got to put them to use almost right away, and was happy to flow from one to the next not once but twice!

I got caught in an armbar but quickly sucked my elbow in. Then, for some unknown reason I allowed my arm to get grabbed again and I got tapped. I'm still trying to figure out what the hell I was doing....

I went to York MMA Academy in York, PA tonight and worked with Coach George McGinnis and his team. It was a great class, we worked on standing guillotine defenses. Its good to know, since it seems you end up in that after failed takedowns. Since my wrestling=fail, I'm glad to add this stuff to my arsenal!

I did some rolling with two much larger opponents tonight. I felt pretty good, strong and my cardio was good. It was refreshing because after some wacky medication problems I've been having since Christmas, I finally feel back to my old self. Turns out BJJ is the best drug to take, LOL!

Had some good matches in free rolling the last few classes, pulling off good cross collar chokes, and even my new favorite after a failed back take.

I worked on "pull" strength tonight, felt pretty good!

Low Row (T Bar): 45x10, 2 sets, 90x7, 1 set, 135x7, 2 sets: I should take this weight up. I am still a little nervous about my back after a few weeks ago. It has felt ok with the injury but still it has really aggravated my old back injury. When I did Leg Press last week, that even was bothersome. I'm continuing to stretch and go slow, don't want any more setbacks!

Shoulder Raises: 30x7, 40x7, 35x7: Nothing much to say here, but helping to add strength to resist shoulder locks! Also stretching ;-)

1.18.10: Crappy effort right off the bat...tired and no real drive. I only got through half of my workout... Better work next day...

1.19.10: Better... did intervals on the treadmill, up to 4.0mph walk/10.0mph run on a 3.0 incline. I use the incline more than I would if I jogged the whole time, but jogging for that long causes more pain then its worth. So instead I use more incline to take up some slack. The run is harder of course but this is a good tradeoff between +cardio and joint pain...

Ok, did light workouts to make sure my back was good (good now :-) ) stuff like pullups and pushups, cardio.

I've nailed down my weekly workout plan, tell me what you think! This is not in order or anything, just a basic outline.

Monday: multi joint movements for power/endurance
Curl/Press
Clean/Jerk
Cable Throws
Cable Fly/Pushdown
Jump Lunges
Isometrics afterward ex.: Invert Rows/Chins @ 20sec followed by 7-8 fast reps
Tabatas, 12-16mins

Tuesday: Cardio only
Intervals, 20mins
Kenpo (teach)
BJJ class, then rolling afterward

Wednesday
Push Workout
Squats/Leg Press

I didn't feel too sore after Wednesday's deadlifting. In fact, I felt pretty decent considering that was a new record for me. I kept my form strong, and I was sore only with muscle fatigue. Rolling in BJJ helps me with all the obvious things: strength, endurance, technique, but also with relaxing my body and stretching, etc.

Today I repeated most of my workout from my original blog post. Of special note was this time I hit 315lbs on my deadlift, two sets of 3! That is a new weight for me!! Also I subbed out the regular iso pullups with pullups using a belt, so I can work my grip. It changes the work so much I can only get 5, 4, and 3 reps for three sets, but to continue the work I held the top position as long as I could.

I felt unfocused today, still very tired from Monday's power workout. Hopefully this Friday I can work on power-endurance.

Tomorrow night is BJJ night, then Friday night open gym!