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

[farmboy]

Tuesday, August 29, 2006 - Jiu-Jitsu at Tai Kai
We worked the spider guard. I’d never done anything with I, before, but I’d felt the effects of it occasionally when rolling with more experienced guys.

Technique #1: Triangle choke from spider guard. With your hands controlling your opponent’s sleeves and your feet in your opponent’s biceps, push (we’ll stick with one side) your left foot (their right arm) up and pull their left arm towards you. Remove your right foot from their bicep and bring it to their left hip.



Point your left foot (like a ballerina, as explained by the instructor) sliding it off and over their arm, while beginning to pull downward and to the left on both of their arms. As you’re doing this, pivot your hips so your body is pointing to the left and shoot your left leg over the back of his neck.



Raise your hips and complete the triangle by bringing your right leg up, knee over ankle



Technique #2:
Your opponent has managed to prevent you from completing the triangle. Release the submission attempt and push your opponent’s head to the right using your left leg.



According to the technique we were using, your right leg should be put back on their left hip until you are ready to put your right leg over their head, but I am using this picture for illustrative purposes. To complete the arm bar cross my ankles, squeeze you knees together, raise your hips, and pull down on the secured arm.



Technique #3:
When going for the triangle, your opponent tries to block it by wrapping their left arm around your left leg. Grab ahold of their left wrist, break the grip, and keeping the arm bent, bring it back to your right side and raise your hips for an Americana-like armlock.

Technique #4:
If your opponent fights the armlock from technique #3, let their arm go back the other direction straight, and continue on with the straight armbar, pushing the head left, and continuing with technique #2.

The techniques basically flowed from one the next; if one didn’t work, continue to the next, as is jiu-jitsu. Watching some of the more experienced guys, you really start to understand the importance of position and transition, and that each move sets up the next, just like a game of chess.

After the technique portion of class, we had open mat. First I went against the smallest guy in class. I probably outweigh him by a good 20lbs, easy, and I’m not that big of a guy compared to some of the big boys in class. We were taking it easy. I was practicing sweeps and passing full and half guard. While I had guard, I actually was able to get spider guard and use the transition to triangle to perfection.

After that, I rolled with a younger guy in class that has an orange belt. I’m not actually sure where that falls in rank in BJJ. Anyway, before we started rolling the kid says “I noticed in watching you that you must have some prior training” or something like that. I told him I did judo for a while, and he was like “Great.” He was good. I wasn’t able to submit him, and it was tough to take mount, but I did eventually get it. He tried to sweep me several times, but I was able to block it all but once. I was able to regain top position, but like I said, I could never quite finish a submission, although I almost got a Kimura at one point.

Then, after a little break, I rolled with Ken. It’s an incredibly humbling thing to roll with somebody that is so much better than you that everything they do is completely effortless, and all you can really do is just hold on and try to follow how they swept you, how they got that position, and how the heck did he submit me from there?!?

[farmboy]

August 31, 2006, Thursday

Flat DB Bench Press 30lb DBsX30/40lb DBsX20/50lb DBsx10/30lb DBsX20
Seated OHP 95X10/85X12/75X15/65X20
Superset:
DB Flyes (30lb DBs)/DB Lat Raises (15lb DBs)/70lb Cable Push-downs 3X15

[farmboy]

Ab and core exercises today. I was going to jump rope at lunch, but I worked through it so I could leave early today. I have to work tonight, so it works out that I can leave early and not be late for my "other job."

I missed jiu-jitsu class last night, because we went to the state fair, which was a waste. It's like going to a theme park, without the fun. I don't know if they're having class Monday, but if they do, I'm going, plus I'll go Tuesday and Thursday. Tomorrow is a possibility, though.

[farmboy]

Saturday, September 02, 2006

Squat – BarX30/135X20/115X25/95X30
Bulgarian Split Squats (25lb DBs) - 3X10 each leg
DB Shoulder Squats – 30lb DBsX15/40lb DBsX15/50lb DBsX12
Single Leg Calf Raises (one DB) – 50lbX12/40lbX12/30lbX15

Jiu-Jitsu at Tai Kai BJJ
Technique #1: Anaconda choke on turtled opponent. Once again, I’ll explained techniques on one side to avoid confusing myself. Coming at your opponent head on, reach under their neck with your left hand and grab their left tricep, pulling it tight, thus taking away their base (and setting up for a tighter choke). Place your right hand high on their left hip, and then grab your right bicep with your left hand.



Drop down and roll to your right, bringing your opponents body over yours, putting your head to the side of your opponent’s body, not on their back. This was something I got from the Grapple Arts website, and thinking back I noticed some guys making this mistake. I thought it was worth adding in the link, too. http://www.grapplearts.com/weblog-ar...01_archive.htm



Bridge up slightly from your back and squeeze tighten your grip with your arms to finish the choke.

http://www.grapplearts.com/My-Mixed-...s-Download.htm

Technique #2: Opponent prevents you from getting your left arm under their neck and through to their tricep. They do this by grabbing your left arm with their right and pulling it out. While they do this, you slide your right hand under their left arm and around to grip the back of their neck. Then you bring your left arm up so you can grab your left bicep with your right hand (releasing the grip behind their head). Drop down and roll to your left. Bridge up slightly from your back and squeeze tighten your grip with your arms to finish the choke.

Technique #3: Sweep on turtled opponent. Coming at your opponent from the front, slide your left hand under their right arm and behind the back of their neck, palm up, keeping you hand flexed back. Reach over and grab their right hip with your right hand. “Walk” around to the left side of their body. It was almost too easy, as your opponent really will have a hard time being rolled.

Monday, September 04, 2006

Deadlift- 135X5/225X5/230X5/235X5/240X5
Stiff-legged Deadlifts 135X8/(145X8)X2/155X8
Bent Over Row E-Z bar (Underhand Grip) 70X6/80X6/90X6/95X6
40lb DB Hammer Curls 3X6 (each arm)
Shrugs 50lb DBs 4X12

Tuesday, September 05, 2006

Jiu-Jitsu at Tai Kai (gi class)

Technique #1: Kimura from guard (plus variation to get the Kimura if your opponent takes a stalling position). This “variation” was basically the pry the elbow to Kimura on page 124 of The Guard by Joe Moreira and Ed Beneville. I guess it's less of a variation and just more of a way to make space to get your arm through by using your knee and hands to pry your opponents elbow loose.

Technique #2: Taking the back from abandoned Kimura attempt. Same as the set up for the Kimura, but once your right arm is over and through their right arm, instead of grasping your left wrist you flex your hand back, pulling up their arm while ducking underneath it. When you do this, it is important to shift your hips out and sit upright, even looking up to the ceiling. This posture will help to prevent them from forcing you back down to your back, making it harder or even impossible to finish this technique, but thinking about it, perhaps opening up a decent opportunity for an arm triangle choke.

Wednesday, September 06, 2006

Morning
Neck bridges (reps and timed) and timed headstands.

Lunchtime
15 minutes of jump rope sets (1-2 minute sets).

Thursday, September 07, 2006

Bench Press – 135X5/145X5/155X5/165X5/170X5
Skull Crushers – (E-Z bar +) 60X4
Stability Ball 30lb (2) DB OHP X4
50lb DB Inclined Bench X3
50lb Dumbbell Pull-Over X4

[Bubble Boy]

Originally Posted by Farmboy

Taking the back from abandoned Kimura attempt. Same as the set up for the Kimura, but once your right arm is over and through their right arm, instead of grasping your left wrist you flex your hand back, pulling up their arm while ducking underneath it. When you do this, it is important to shift your hips out and sit upright, even looking up to the ceiling. This posture will help to prevent them from forcing you back down to your back...

Cool. Never thought about getting the back that way. Let me make sure I understand:
I'd slip UNDER the arm I was just attempting the Kimura on? Using your visuals, I'd lift the opponent's right arm up with my right arm, and slip my head under it, and then shuck my hips out and look toward the ceiling? Or am I using my left hand at the wrist to slip under? Which of my hands does the lifting?

[farmboy]

Originally Posted by Bubble Boy

Cool. Never thought about getting the back that way. Let me make sure I understand:
I'd slip UNDER the arm I was just attempting the Kimura on? Using your visuals, I'd lift the opponent's right arm up with my right arm, and slip my head under it, and then shuck my hips out and look toward the ceiling? Or am I using my left hand at the wrist to slip under? Which of my hands does the lifting?

You were right with the first idea. You have their right arm at the wrist with your left hand grip. You come up and around the back of their right arm with your right hand, but instead of grabbing your left wrist to complete the technique, you flex your right hand back (I don't know how to explain that better) so that you are basically trapping them at the elbow. Release the wrist, lift up with tyour right arm and duck underneath their armpit. Once through, that's when you scoot the hips out, sitting up straight and looking to the ceiling, so that your posture is strong to prevent them from barreling you over back to your back. Obviously this is all done very rapidly. Also, it seems to me that they will be trying to pull that arm away, so it'll be fairly easy to get it out of the way, if you know what I'm talking about.

[farmboy]

I;ve been out of training for a couple of days. I went to the doctor yesterday and found out I had staph infection. Tuesday night I noticed a little pain in my right knee. I figured that I probably just bumped it or something. Then, I looked down at it and noticed a little redness with head on it. I figured that it might be an ingrown hair, maybe.

Well, the next day the redness was like three times the size. I ended up making an appointment to get it checked out, but I couldn't get in until Thursday. It was swelling up and hurting pretty bad by the time I got to the doctor.

I ended up getting a prescription for Cephalexin, which I guess is a pretty strong antibiotic. I was hoping that they would lance it or pop it or whatever they do, because it feels like there's a lot of puss in there and it's really causing a lot of painful pressure.

I've been on the medication since last night, and the doctor said it should work pretty fast. The redness has gone down a little, as well as some of the swelling. It looks like a big pimple or something and it's pretty hard. I don't know if it's going to come to a head, or what.

So, I ended up coming home from work today because I just didn't feel like being there. I missed class last night, I'm not going tonight, and I doubt I'll end up going tomorrow morning. This completely sucks. I was supposed to do squats today, but I can't even bend my leg past 90 degrees.

I'm hoping for a quick recovery and a quick return to training.

[Bubble Boy]

Any updates on your knee? Hope your doing ok dude.

[farmboy]

Originally Posted by Bubble Boy

Any updates on your knee? Hope your doing ok dude.

It's getting better. Swelling is way down. Still a little puss. Looks really gross. Not a lot of pain, and I'd love to be able to go to class tomorrow night, but I don't want to risk making it worse. Thanks, BB. How are you doing lately? Back to 100%?

[farmboy]

I've lost a lot of the focus I had especially on strength training. It's not that I've stopped, it's just that I haven't been keeping a log, and I'm really just floundering a bit as far as what I'm trying to accomplish with lifting. It wasn't really botthering me so much because my grappling game was going through the roof. I'm excelling beyond other guys that have been training for as long as or longer than I have. I also started going to the mma class on Fridays, so that's cool.

However, I've been feeling sick ever since the weather changed, so that's been putting a damper on my training. I've been going 2 nights a week if I'm lucky. Kinda' sucks. Hopefully I'll be able to focus my efforts on training soon!