[Team Dragonfire]

Monday, January 7th, 2007

Rest Day

Probably going to double gym it tomorrow. Cindy in the morning and Jitsu at night.

Notes: Been reading up on dynamic effort and I'm realizing that there's so much more to the lifting game than I've ever known about.

[Team Dragonfire]

Tuesday, January 8th, 2008

AM

Cindy: 5 pullups, 10 pushups, 15 squats

14 times.

Notes: Despicable performance to be honest. I was going at a great pace and I dropped the ball. I had 10 done in the first 10 minutes, then I only got 4 in the second 10. My cardiovascular conditioning gave out way before my muscle endurance. I'll attempt this again before the end of the month. It'll be a good indicator of my progress in conditioning.

Also, I really need to do more upper body pulling exercises such as DB Rows and Pullups / Chins. That was REALLY my weak point during this. I was good until I hit about 40 pullups and then I couldn't do any with a little kip. Changing my routine to reflect my weak points.



PM

Nogi night so we just wrestled.

Rolling

Rolled with Dustin, Jason, Tim, and a few other white belts. All of the best guys have been sparring with Miguel to get him ready for his fight so they're all exhausted by the time that I get there. Juan, Jason, and Anthony all have fights coming up as well. Felt REALLY REALLY good and very confident tonight playing guard. Only westled for an hour which was really frustrating as we closed early tonight. Really wanted to work takedowns with Ryan, hopefully, tomorrow.

[Team Dragonfire]

Wednesday, January 9th, 2008

Jitsu tonight. DOMS from Cindy and the last cleans workout, as well as all the calluses on my hands peeling off painfully from Cindy make for a great day.

Note added here to remember to do Snatch-grip deadlifts from a platform next chance I get. Cool little tidbit on t-nation about it.

[Team Dragonfire]

Wednesday, January 9th, 2008

AM

Early morning GPP: Various lunges, plate lifts from floor, squats. Should've been a bit more intense.

PM

Rolling

Rolled with some blue belts and white belts. Felt great the entire time. Got submitted once with a choke. As always, if I'm going to play turtle guard, it can't be defense. I have to work to get guard back OR sweep / leglock. If I let somebody sit and attack my turtle for an entire 30 seconds, they will catch me.


Takedowns

Worked takedowns with Ryan. I really need to work on jumping guard for NAGA unless I'm really going to commit myself to learning how to arm drag and shoot better because I had an awful time trying to take this kid down.

[Fozzy]

thats a bit odd that you say your cardio gave out on the Cindy ciruit for your pulls/chins/squats. 0.o from what i've read you should be in great shape.

maybe i'll give it a go when my hands healthy again and see how much of a bitch it is.

btw I expeimented with the WS4SB routine with the DE days = totally kicks my ass man. I didn't even log them due to the bitch slapping that occured trying some of the stuff XD

~Foz

[Team Dragonfire]

I'm sorry, it shouldn't have said cardio. It should've said that I was breathing really really hard and I haven't pushed myself in that manner NEARLY as much as I should have and my mental strength to push through being out of breath is terrible.

I think I ran out of breath because, if you check my log, I have never done nearly that many pullups at once before and it was really really taxing.

[Team Dragonfire]

Friday, january 11th, 2008

AM

Strength (bad idea)

Deadlifts
10x135 (snatch grip)
5x185 (snatch grip)
5x225 (snatch grip)
8x315 (over-under grip for here on out)
6x315
6x315
6x315
10x225

• Corner BB Press (6x90, 6x90, 4x115).. 115 is a better incriment than 135
• Pullups (5xbw, 4xbw, 4.5xbw).. start doing pullups first. grip was friend and back was tired

Finisher: 2x50 10# medicine ball slams (100 total, 30sec. rest, love this ball, there's no bounce)


Notes: Watched to do Snatch grip DLs today, but my hands are still friend from fighting grips in Gi class as well as the pullups in Cindy. My calluses are all ripping off and the DLs were nearly impossible. I'm happy with the amount of reps that I got in at 315 though. Lots of work for such an early AM workout.

Notes 2: For future DE days, the main lift needs to be 50-75% of my max lift. I need to move down slowly (ohp and squat) and throw the weight up as fast as possible. Squats (6-9 sets of 2 reps), OHP (4-7sets of 3 reps), and Deadlift (6-10 singles). 45sec. rest between sets

PM

I've lost my mind:

Crossfit GPP

21-18-15-12- and 9 rep rounds of (5 rounds, 75 total reps of each):

• Deadlift (95#)
• Hang power clean (95#)
• Front squat (95#)
• Push Press (95#)

Not done as a complex, but as single exercises. 21 deadlifts, 21 cleans, 21squat, etc.

[Team Dragonfire]

Sunday, January 13th, 2007

Strength

• OH Squat (8x55, 8x65, 4x95, 3x5x95, 10x45)
• Bench (6x135, 5x185, 5x5x205, 15x135).. 135 and 185 for speed.
• DB Rows (8x80, 2x5x100).. like the DB better than the BB for now.

Core: OH Halo 3x20x45# (seemed easy.. need more reps)
Finisher: Axe Chops 3x10/10x25#.. either heavier or more reps.. good for core, but not intense enough for a finisher.


Notes: OH Squats are very strange.. very difficult stability wise, but I like that it stretched out my shoulders.. really helped on bench. Finally got 5x5x205.. time to get 210.

[Team Dragonfire]

Future conditioning workout ideas (for my own personal reference):

Filthy 50 (50 each exercise)

• box jumps
• jumping pullups
• kb swings
• walking lunges
• knees to elbows
• push press 45#
• back extensions
• wall ball
• burpees
• double unders

Squat / Ring Dip

21-15-9 Squat 225# / 63-45-27 Dip (no rings so 3x as many)

Deadlift / Pushups

10 rounds: 15 x 135# DL / 15 x pushup

Lynne

5 rounds: Max BW bench / max pullups

More to be added as I discover them.

[C.Beeby]

I need to come here more often. Congrats on 4 wheels and stuffs. Got any other good flexibility videos?