[Team Dragonfire]

I think I'm going to start having to do cycles like that Zero, but as of right now I haven't hit any type of plateau. I'll have to sit down and read all about Starr's 5x5 and how the lifts progress throughout the program before I commit to it.

[Team Dragonfire]

Sunday, December 2, 2007

Strength

• Bench (8x135, 6x185, 5x205, 4x205, 4x205, 12x155)
• Corner BB Press (10x25, 8x50, 6x75).. I'll be doing these after Bench. Used today to find my working weight for the exercise
• Dips (15, 15, 12 x BW)
• DB Incline Press (8x60, 6x65, 4x75)

Finisher: 3x 10 hanging leg lifts / 20 decline twists (15#)


Notes: Awkward workout as I did high rep dips instead of heavy. Really fried my triceps. I love the corner BB press. Really feels like a great move for combat sports (mimics a DB throw).

[Team Dragonfire]

Monday, December 3rd, 2007

Strength

• Squat (8x185, 3x205, 4x5x245, 20x135).. 5x5 with 250 next time, 20x145 or 155 next also
• Front Squat (8x155, 6x185, 10x155)
• BB Shrugs (8x275, 8x225, 10x225)
• Leg Press (8x270, 8x360, 4x410)
• Lat-cable Pulldown (8x165, 6x180, 6x180, 8x165).. did these because i didn't have time on DL day and I'm angry I missed them

Finisher: OH Halo (3x20x45# plate)

PROPER amount of stretching

Notes: Even with the proper amount of stretching, I can feel my legs cramping as I write this. Found a package of pseudoephedrine in my cabinet, so I rocked some ECA tonight and destroyed my workout. Jitsu tuesday and wednesday, maybe condition thursday, maybe dl friday.

[Team Dragonfire]

Tuesday, December 4th, 2007

Jiu-Jitsu (nogi)

• Side mount escape - both arms under, UPA! out
• Big Suprise - when side controlled by opponent, inside arm under and UPA! out tracing a line across back and ending in anaconda
• Anaconda guillotine - from anaconda, clasp hands and jump guard. If they get an arm in, triangle is right there
• Rever scarf keylock - overhook leg with yours, pull in and across for keylock

Rolling

Rolled with a few white belts, including Blue. Lots of verbal encouragement from Miguel. Managed to mount Blue and stayed out of his guard. Very proud of my performance.

Also had to spar Jason in front of class. Great 5min. match. Position over submission (Remember this!). Work takedown defense some more. Didn't get taken down, but it could be better. Highlight was Miguel making loud mention of me having "Crocop thighs". Thank you squats.

Notes: DOMS from squats are annihilating me still. More jiu-jitsu on wednesday.

[Team Dragonfire]

Wednesday, December 5th, 2007

Jiu-Jitsu (gi)
Miguel noted that against some guys, closed guard won't work. Instead of using all your energy to keep your guard closed, just open it and put in butterfly hooks.

Butterfly sweep
Half-Guard Pass
North-South Choke
Triangle Mount


Rolling

Rolled with Mike and another white belt. As usual, I finally got on top of Mike and he said he needed a break. Should've rolled more but the DOMS from squats are still rocking me.

[Team Dragonfire]

Thursday, December 6th, 2007 - Saturday, December 8th, 2007


Rest Days

Really needed these. Could barely walk on Friday from not letting myself rest this week.

[Team Dragonfire]

Sunday, December 9th, 2007


Strength

• Deadlift (5x135, 5x225, 4x5x315)
• Power Cleans (6x135, 6x135, 4x155)
• Cable Pulldowns (10x165, 6x180, 6x180, 8x165)

Finishers:

• Cable Rows (5x12xMax wt. - 20sec. rest).. Gotta start decreasing rest.
• OH Halo (2x20x45#)

NOTES: Loved cleans today. I miss them. Not a bad workout for only having 55min. until the gym closed. Need to get back on the rowing machine.

[Team Dragonfire]

Monday, December 10th, 2007

Strength

• Bench (5x135, 5x185, 5x205, 3x205, 3x205, 2x215).. dunno what the deal was with the 3 rep sets..
• Corner BB Press (6x75, 6x75, 6x100, 4x100).. really working on exploding this. Almost like a jerk.
• Dips (BWx18, 15, 12; 2x70#).. New goal is 90# dip

Core:

• BB Russian Twists (14x25, 15x25, 12x50).. 50 from now on
• OH Halo (3x20x45#).. work on keeping these at forehead level the entire time.. amazing for stability

Jitsu tomorrow and Wednesday OR Thursday (rest whatever day I don't go), Squats Friday, Jitsu Saturday... nice week of training if all goes to plan... which it never does

[Team Dragonfire]

Tuesday, December 11th, 2007

** No technique tonight. Just straight rolling.

Rolling

Rolled with a white belt, Wes (big jacked huge man), Stuart, and Anthony. Miguel seems to have a lot of confidence in me lately. Even made comments to people about me tooling on everybody tonight. And then Anthony promptly put me in my place.

Great night for jiu jitsu experience, but not good as far as a high intensity workout. Gotta push myself harder during rolling.

[MatterOverMind]

From what my instructors say, you should be exerting very little energy when you roll.

I've been trying to keep my body a lot more relaxed and use small busts of energy when needed. So far it's working nicely, when I actually remember to do it.

But I don't really know shit. I've only been at it for a month.