[Team Dragonfire]

Friday, May 9th, 2008

Srength

Squat
2x5x135
3x185
3x205
3x225
3x275
2x1x315

OH Halo (3x20x45#).. 30 sec. rest

notes: weird how hard 315 is without my belt and how easy it is with one. my lower back strength is garbage. hence the shitty cleans and also the fact that my squats are basically squat down, legs up, good morning. danger will robinson.


Jiu-Jitsu

Rolling

[Team Dragonfire]

Saturday May 10th 2008

Active rest day

• mowed lawns
• installed sinks and ceiling fans
• played super mario smash brothers and destroyed the two kids i was playing against
• deadlifting a huge concrete slab out of the ground and rolled it to the curb
• had to roll the slab back from the curb and back into the hole
• installed light fixtures

good deal

[Team Dragonfire]

Sunday May 11th 2008

Strength

Fat Bar Floor Press
10x45
3x135, 155, 185, 205
3x225 touch n go
3x225 same
1x225.. 5 sec down, explode up

• Dips (2x20xBW)
• Corner BB Press (6x45, 6x90, 2x135, 4x90, 10x45)
• Russian Twists (15x25, 2x10x50, 15x25)
• 100 x Green Band Pulldowns
• Stretching

Notes: Felt very strong today. Less than two weeks until the next competition. We'll see how much the weight drops when i stop eating non-fruit/veggie carbohydrates and stop taking creatine next week. 207 fully fed and hydrated right now. two weeks to drop 7-8lbs. i figure at 3-5lbs. of real weight drop and another 3-5 from carb/creatine and im set.

[Team Dragonfire]

Monday, May 12th, 2008

Strength

Chins - 3rm up to 3x45
Db Row (25/25x 105#)
Tabata DB Swing (40#)


Rough schedule for the next two weeks coming up is:
Tu - Jiu-Jitsu (lunch gpp)
W - Jiu-Jitsu (morning gpp)
Tr - Endurance (30min. of row/stair sprints), Jiu-Jitsu
F - Squats, Good finisher
Sa - X-Fit, Jiu-Jitsu
Su - Box Jumps, Floor Press, Dips, Good finisher
M - Jiu-Jitsu (extra stuff if weight is still high)
T - Jiu-Jitsu
W - Jiu-Jitsu
Tr - Jiu-Jitsu going over gameplan
F - Cut weight / weigh in
Sa - Naga Chicago


No Jitsu tonight, resting for the weeks to come.

[Team Dragonfire]

Tuesday, may13th, 2008

Lunch GPP (stolen from Elite FTS Bodyweight for Wrestlers)

Push-ups, 20 reps
Crunches 40 reps
Wide grip push-ups, 20 reps
Crunches, 40 reps
Knuckle push-ups, 20 reps
Crunches, 40 reps
Diamond push-ups, 20 reps
Crunches, 40 reps

4x 30sec. cable rows / 30sec. leg lifts (no rest)

Jiu-Jitsu

Taught armbar from guard. Focus on keeping knees tight the entire time.

Rolling

Wrestled with the other white belts. Lost to my new training partner, Eric by takedown but then won later with an ankle lock. I gotta be more aggressive in training and just experiment, especially with takedowns

[XTrainer]

That's a cool workout. The only thing I would change would be to replace the crunches with some more interesting (maybe chinnies, knee hugs, something like that). Maybe several different movements. I'd get bored with just crunches.

But a neat workout, nonetheless.

[kaboom187]

I'd take it easy that last week of training and really only roll to get a sweat going. You want to be super fresh when tourney comes. This is the advice a guy from our club who does very well in competition reccommends.

[Team Dragonfire]

yeah man.. next week really depends on how well my weight is. right now im 205 fully fed and hydrated. im sure ill drop a few in the next few days from coming off creatine, burning fat, and not taking in any sort of grain / sugar carbohydrates.

[Team Dragonfire]

Wednesday, May 14th, 2008

Jiu-Jitsu (gi)

Taught Guard pass - control biceps, put knee in middle (other leg back), slide hands to pants and hold down hips and cat back to break guard. cross knee pass and sit through to scarf.

Taught Cross-side armbar from side mount or scarf

Rolling

Wrestled about 6-7 3min. matches in a row. Felt strong overall and almost nailed a baseball choke when my opponent passed my guard. Gotta remember to hold it tight and roll to flip them until they're out or tapping.

[Team Dragonfire]

Thursday, May 15th, 2008

Weight in 203-204 at 6am today. Skipping AM workout to get more sleep and getting in gpp conditioning during my lunch hour.