[Fozzy]

im not sure i understand.

XD

but i should be asleep X_X

~Foz

[Team Dragonfire]

These are here until they make it to my new log.

Wednesday, January 2, 2007

AM

Strength

• Squat (3x135, 3x185, 3x225, 3x265, 4x3x275).. not bad for heavy triples. Think I can do 2x315 easily on a max day.
• Bench (5x135, 5x185, 4x4x205).. still want 5x5x205
• BB Row (8x135, 6x155, 8x135).. its really hard to do these strict and with decent weight

Core: 3x 10 leg lifts / 20 decline twists
Finisher: 100 x 10# medicine ball slam
Stretching


PM

Jiu-Jitsu (Gi)

Armbar - worked on not posting on the leg and going for the 'breakdancer' swing around. Very difficult and I really need to practice it much more.
Omoplata from failed armbar - focus on straightening leg and sitting up HARD.

Rolling

All write belts tonight except Albert, who I did not get to roll with. Felt very dominant rolling with all of the white belts. No pain anywhere, but I did stretch again after jiu-jitsu. Stretching has really helped not only my guard game so far, but also has helped me feel much better and MUCH less sore.

[Team Dragonfire]

Thursday, January 3, 2007

Strength

• Deadlift (5x185, 5x225, 4x5x325, 5x225)
• Corner BB Press (6x45, 6x90, 4x90, 1.5x135, 6x90).. 135 requires more rest than I gave it
• Chins (8xbw, 6xbw, 4x25, 2x45)
• Box Jumps (20xknee high box, 10xmid-thigh box).. i have to find measurements for these

Core: BB Russian Twists (15x25, 2x12x50)
Finisher: 50x medicine ball slams



Notes: I love the new split ala XTrainer. Thanks for the encouragement to split it up. After seeing the new Cindy challenge, I am AGAIN reminded to keep my conditioning up and chill on strength a bit. and Yes, I squatted yesterday and deadlifted today... it's dumb, but it's never been my contention that undertraining is better than overtraining.

[Fozzy]

always stretch my brother.

i remember one day i was training with the amateur fighters for their upcoming match, i was forced to throw punches and shoot on them. I didnt stretch afterwards and my calf was like so tight the next morning i couldnt walk.

put me out for a week or 2 lol

~Foz

[Team Dragonfire]

despite the stretching, my back is all sorts of pissed off right now. ah well.. off to jiu-jitsu I go.

[Team Dragonfire]

Friday, January 4th, 2007

Jiu-Jitsu (gi)

• Locking Down / Isolating an Arm
• Threatening the cross collar choke to Triangle
• Omoplata

Rolling

All the higher belts had sparred with Miguel so I just rolled with white belts who I had no problem handling. I really need to work on my half guard passes as well as my open guard.

What killed me was AFTER rolling for about 25 minutes, doing around 8-10 30sec. rounds with 10 pushups after each one. But realizing that my conditioning isn't the worst thing in the world (better than everybody else there), and remembering what it feels like to push yourself mentally was great.

[Team Dragonfire]

Saturday, January 5th, 2007

Density Day - 300

I want 300 reps today. No relation to the movie.

• 50 x 40# dumbell swing (2x25)
• 100 x bicycle crunches (2x50)
• 50 x pushups (2x25)
• 50 x 135# Deadlift
• 50 x kneeling ab wheel rollouts (2x25)

I got them. Heavy lifting / conditioning tomorrow (either front squat/clean/dip or Cindy.. probably lift and Cindy next week).. not sure when my next day off will be.

[Old Man]

I got tired just reading that. Nice workout.

[Team Dragonfire]

Sunday, January 6th, 2008

Strength

• Front Squat (5x155, 5x185, 5x205, 5x225, 5x205).. 5 rep PR
• Power Cleans (6x135, 4x155, 4x175, 2x195, 3x185).. 3x195 next next
• Dips (10xBW, 8x45, 6x45, 4x70, 20xBW).. 6x70 and 25xBW next

Finisher: 1k row in 3:23 (12 second PR)

Notes: Tried to do a breathing ladder with thrusters but my wrists are NOT flexible so holding the bar in clean position and then pressing from there, even with leg drive, hurts very bad. Ended up doing the row instead. Nice PR on the row considering I felt like I was going to have a heart attack after.

[Team Dragonfire]

Originally Posted by Old Man

I got tired just reading that. Nice workout.

Thanks. The whole goal of that workout was just to do as much work as possible and push myself mentally. I was pretty surprised with how difficult it was mentally to push through it knowing that there was more still to do.