Complete training log: diet, judo, weights, sleep, new regimen

[farmboy]

Got through a pretty decent, albeit light weight, workout tonight. Felt pretty good. Rib is still a little tender. It feels weird, like it's still loose and it's still sticking out, although I don't know if that's just because it's still swollen.

[farmboy]

15 minute run at a decent pace.

[farmboy]

Time to get back to the basics and back into training.

Tuesday, August 22, 2006

Deadlift- 135X5/225X5/225X5/235X5/235X5
Stiff-legged Deadlifts 135 4X8
Bent Over Row E-Z bar 70X6/80X6/90X6/90X6
Shrugs 50lb DBs 4X12

Felt pretty good. It was a little weird getting back to the heav(ier)y weights. I haven't done deadlifts for close to 2 months, and coupling that with the still slightly tender rib, I wasn't sure how heavy to start out at. All-in-all, it was a short but good session. I'll have to work my way back to where I was, working that in while still trying to maintain and better my endurance and stamina.

The plan is to go to BJJ in Liverpool tonight and discuss pricing and hopefully jump into the class.

[CowboyPete]

Since you dropped me a line in my training log I'd figure I'd stop by yours. I know how it feels to be set back in your training by an injury. There are few things harder to deal with than your body saying "no." It's good to hear that your getting back into things quickly but safely. Keep up the intensity but train smart.

[farmboy]

I went to BJJ class Tuesday night at Tai Kai in Liverpool. The ribs were a little sore, but not overly so. There were certain techniques that we went over that gave me some problems, just due to certain movements, I guess. The weird thing was that I could do one technique fine, but the second made me feel like I got punched in the side and it was just a slight variation on the first technique!

We started with a little warm-up. It felt really easy for me (ribs were good) even though most of the guys were huffing and puffing and sweating by the time we were done. It actually made me feel better about my conditioning.

1st technique: Off a failed scissor sweep. Opponent is in full guard. Shift hips out to right; right knee comes in across opponent’s midsection for start of scissor sweep.

With your left hand, pull opponent’s left arm across your body, bringing them far enough and low enough that you are able to sit up and grab their belt with your right hand. Push against them, slightly. Their natural reaction should be to push back. When they do, use that momentum to help you bring them back across to your right, along with the grip you have on the belt and the leg that is still in the scissor sweep position. Form there, you should be in good position for a strong side control, and the arm that has been brought across their body can be brought around their neck, gripped underneath. We stopped short of actually going for a submission. The goal was to get the sweep.

2nd technique: Starts off the same as the first, but instead of taking them all the way over, you lift more with your right leg and when they are about halfway over, you slide the leg out, while maneuvering them with your right hand on their belt and your left on their left sleeve. The idea is that they should fall into you so you have their back, making sure that you get your hooks in. (This is the technique that really bugged my rib. The first time I tried it wasn’t too bad, but the second time I felt like the rib popped or something and it took my breath away…just like the song).

3rd technique: Again, started off the same as the first two techniques, but was labeled as the easy way to take your opponent’s back. Right leg goes into scissor sweep position; opponent’s left arm comes across. This time, though, the opponent’s weight is too far to your left side to be able to sweep them back over towards your right. So, your left foot comes up to their right knee and pushes, straightening their leg out and flattening them to their stomach. They are still partially on your body (left side) and you use a steering wheel type motion pushing their left arm farther to the left and pulling their belt around. As they rotate, you should be able to easily get your hooks in.

After that, we rolled for a while. Ken put me with a guy that was newer. I pulled guard and just worked on defense for a while, trying to work technique. He was a little spazzy, not too bad, but you could tell he was newer. I wanted to try to sweep him, but every time I went to, I ended up twisting a weird way. I finally ended up going for an armbar, and he tapped. We went again and more of the same stuff. I tried for a triangle, but missed it. I went for another armbar and this time I don’t know what I did, but the rib screamed at me again. By then, it was time to switch partners, but I sat out for a while.

Anyway, the guy in charges of payments and stuff wanted to talk to me and the wrestler from work about signing up. I didn’t realize there was going to be an initial fee, but I guess I should have expected it. A little pricey, but it covers the first month’s payment, a registration fee, and a new gi. Hey, I could always use another gi. It would be nice to actually have a BJJ gi, instead of this aikido gi I bought a while back. Still, it means I’ll have to come up with the extra cash up front as I wasn’t prepared for it.

So, after we were done with that, the wrestler from work wanted to roll again for a little while. I said ok, but that I wanted to go easy. He said sure. So, what’s the first thing he does? He grabs me by the neck, pulls in and slams me 3 times against his shoulder, almost head butting me the 3rd time. Then he pulls me down, and gets a front face lock and starts to twist. Yeah, the pain just shot through and I could barely breathe. I sure, it’s just hardwired into him to go full-force all the time. I was done for the night, amidst heckles of “pussy” and “wimp”, all in good fun…

I got to talk to another guy who has been there for a while. He said he had the same injury as me at one point, and that it took about 6 weeks to heal totally and then 2 months later, it happened again on the other side. Talk about crappy luck! Just talking about it made me feel a little better about the injury in general. He understood the frustration and reiterated the idea of going easy and concentrating on technique over strength.

All-in-all it was a good night. Great to get back into dojo, but it was still a little frustrating. Thankfully, it feels better and better everyday and soon I should be able to do everything I was able to do before.

[farmboy]

Thursday, August 24, 2006

Bench Press 135X5/145X5/155X5/ (165X5) X2
Felt a little weird with the rib, so I didn’t go too heavy.
Skull Crushers (E-Z bar +) 50X8/55X8/ (60X8) X2
Seated Dumbbell OHP 30lb DBsX8/ (40lb DBsX8) X2
Inclined Dumbbell Press (40lb DBsX12) X2/ (50lb DBsX12) X2
Dumbbell Pull-Over 30X12/40X10/50X10
I thought the pull-over would be much worse, but it actually helped to loosen me up a little, I think.

[farmboy]

Friday, August 25, 2006
15 minute break in the morning. There’s a back four floor stairwell at work that nobody uses, so I ran the stairs during my break. I have to do cardio when I get the chance, because it’s not that great.

During lunch, I did 15 minutes of jump rope, and then a quick circuit of some plyometric exercises.

Saturday, August 26, 2006
Squats 135X5/155X5/165X5/180X5/195X5
Front Squats (135X6) X3
Standing Calf Raises 50lb DBs 3X15
Glute Ham Raise (Assisted) 3X8
The glute ham raises really difficult. I haven’t done them in almost 2 months, and I could barely do 1 with a little help from my arms. Squats felt pretty good. I think I will be upping the weight in the coming weeks.

Shortly after lifting, I drove to jiu-jitsu class in Liverpool. It was a good class today. This is the first class I’ve been to with Scott teaching. We worked on sweeps from full guard. One was the scissor sweep, and we also worked on the sweep from last week. He showed as a drill to work on getting your leg into position for the scissor sweep.

He had us work back and forth on using a very active guard with a partner, i.e. going for sweeps, submissions and such, while they kind of went, not with it, but didn’t quite go live.

After class was open mat. I was able to go pretty good with minimal pain to the ribs. I did have a couple times where there was a little jolt, but with the tight wrap, it wasn’t too bad. I just wanted to make sure the other guys weren’t taking it easy on me. It didn’t feel like it. I managed to get a head and arm triangle during two separate rolls against two different guys. I think I found a new pet move.

Sunday
Wow, my legs are killing me today. I thought the squats were pretty easy, but after the stuff I did Friday, and then after not having done squats for so long…jeez. It’s a good ache, though.

[Frodo]

Ya, adrenaline can sometimes let someone continue a match when he really should have tapped... Usually a rear mount body triangle is endgame though...

[farmboy]

Originally Posted by Frodo

Ya, adrenaline can sometimes let someone continue a match when he really should have tapped... Usually a rear mount body triangle is endgame though...

You know, I let go because of some advice that I had just gotten before the match about not securing a body triangle when you have the rear mount because it limits the subs you can use. Of course, I don't know any subs from the rear besides an RNC, really. So, I released the triangle and he managed to turn over and get out of it. Still, the damage was done and after the match, he was flat out on the mat. I think he was ok, later on. I tried calling down to where the guy trains to see how he was, but I haven't gotten ahold of him, yet.

[farmboy]

Monday, August 28, 2006
Ab workout. Haven't done abs in a while, mainly because, with the ribs, I could barely sit up at all from a prone position. I have full mobility back now, though. I did hanging leg raises and crunches, leg lifts and stability ball crunches.

Tuesday, August 29, 2006
One-arm DB Row 30lbX30/40lbX20/50lbX10/30lbX20 (each side)
Pull-downs 100lb 3X15
Bent-over Close Grip “T-bar” Row 50lbX20/75lbX15/100lbX10/50lbX15
50lb DB Shrugs 3X15
DB Curls 15lbX30/25lbX20/30lbX10/15lbX20 (each side)