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 ;-)
Leg Curls: 100x10, 130x10, 160x7, 175x5 175x5: This is to develop some good guard strength. I have a weak guard, but I've been working in rolling to use my legs much more. This will help the coordination and strength.
Pullups, 3 sets of 6
X Row: 3 sets of 100, 110, 110
Iso-hold Inverted Row: 3 sets of 15sec hold, then 7 reps of rows: I really like these. I got this idea from John Chaimberg, GSP's S&C coach. He recommended it in an interview for BJJ/SubG competitors since we need strength to hang onto someone, followed by explosive movement. I excited to continue this training to see how my power changes!
20 minute intervals, 5.5incl with 3.5 walk, 3.5incl with 10.1 run. Felt decent here, although due to some wack asthma medication I'm on I'm experiencing a lot of deep chest pain during, and even for awhile afterward. Spoken to my doc, hopefully that will go away soon!
I have a tourney on 2.20, trying to make 189lbs. I weighed in at an even 200 yesterday, so I'm close. Watching my diet closely as well as hitting that cardio!
Tonight I teach Kenpo and take BJJ after.Lets hope I can get some actual grappling in this blog now!