[Team Dragonfire]

Tuesday, January 29th, 2008

Jiu_jitsu 1.0 (nogi)

From guard:

1. tri-attack position (remember to wrap arm first, stay on your side and 'chop' to break posture)
2. skip arm for reverse triangle (triangle attacks)
3. cross leg over for omoplata (finish or let them jump over and move to s-mount or side control)

Rolling

Flow-rolled with some white belts. Again, my entire gym is either fighting or training for a fight so I'm playing king of the white belts right now. Hopefully, I can roll with the better guys once they get their fights over to get ready for NAGA. Weighed in at 205 before jitsu fully fed and hydrated; 200 after. Attribute this to BCAA peri-WO and no carbs/calories after.

Notes: Need to keep drilling this position. It is the hardest to get out of and one of the best guard attack positions, especially for gi.

[Team Dragonfire]

Wednesday, Janaury 30th, 2008

Jiu-Jitsu (gi)

• Push/pull to triangle (don't pull them down, jump hips up)
• Omoplata from triangle defense
• Armbar>triangle>omoplata>omoplata helicopter sweep>side mount
• Cross collar submission from side mount and mount

Drills / Rolling

No-hand armbars. I need to continue drilling this because I was tired after about 25 and still had 25 to go. With the adrenaline dump that I get before I compete and the fatigue that follows, this will be very important.

Obtaining and passing guard with no hands for about 10 minutes. This was absolutely brutal. Basically rolling, but keeping your hands on your belt.

Everybody did MMA tonight except a few white belts so I rolled with them. The better white belts and the higher belts will be back mid-february after the fights so i'll go back to bottom of the totem pole.

[C.Beeby]

What do you teach? It's the coolest thing ever to think that someone could be taught by the next Rich Franklin, or something, haha.

[Team Dragonfire]

i teach history. and i'm far from rich franklin, who i've met. went to his seminar. still use stuff from it. nice guy.

[Standard]

Getting stronger and lighter? that's unpossible

[Team Dragonfire]

Thursday, January 31st, 2008

Last day for it...

Cindy
5 pullups
10 pushups
15 squats

Total: 18 circuits.. 4 circuit PR

Notes: I set myself to do 16 and after doing 9 in the first 10 minutes and still having my breathing under control I said 'F this' and went for 18.. really happy I hit it but I can get 19 or 20 soon.

[Team Dragonfire]

My strength PRs are things I probably could've done before. Right before I started dieting down I probably could've pulled 415 or 420, but 410 is still a PR. Same with front squats. Probably could've done more before, but hadn't tested it in a while.

Weighed 201 after Cindy this morning so we're doing good. My conditioning is going to be top notch and I can attest that I look more jacked than I ever have in my life since I started adding serious conditioning and gpp to my lifting scheme.

[Team Dragonfire]

Friday, February 1, 2008

Recovery

AM

Warmup: 1/2 mi. walk @ 15:00 pace

• OH Squat (3x10x45#)
• Split Jerk (2x10)
• Lat Pulldowns (10x135, 2x20x120)

• Stretching on crazy contraption (focus on upper back stretch)

Notes: High reps and skill work for active recovery. Arms and back is VERY sore from Cindy; hands torn up as well. Excited to start more upper body pull work this weekend.


PM

40min. walk around indoor track
20min. playing basketball like a G.D. fool

Notes: I was so sore before the second session tonight. Great idea. Better idea is to reintroduce creatine. My recovery has gone to heck and I don't need to cut it out until a week or 10 days before competition.

[Team Dragonfire]

Saturday, February 2nd, 2008

Strength

• Front Squat (5x135, 5x205, 3x5x225, 5x205).. got easier as sets went on. last 225 was cake.
• BB Shrugs (2x8x275, 2x12x225).. love these for grip
• Back Raises (15xBW, 10x45, 10x45, 10xBW)
• Cable crunches (Lots x standing, 12x88, 8xentire stack).. kneeling worked better than standing

Recovery: 5min. row, foam roller, stretch

Notes: Great workout. Going to continue adding in 'trap' exercises such as shrugs, dips, and ohp. biceps still sore.

Schedule for next week should look as such:

• Sun - Deadlift, SOHP, BB Shrug (dumb to lift two days in a row, but want to work out hard to make super bowl eating worthwhile)
• Mon - off
• Tues - GPP / Intervals(am)
• Tues - Jitsu (pm)
• Wed - Jitsu
• Thurs - Rest / Active recovery
• Friday - Crossfit Tabata 'something else'
• Saturday - Jitsu

[Team Dragonfire]

Sunday, February 3rd, 2008

Wanted to put in a serious workout since I'll be taking in an exponential amount of calories today

Strength


Deadlift
5x135
5x225
5x315
5x315
5x315
4,1x315.. grip
3x2x315.. grip
0x385.. wanted heavy singles but even though back was fine, grip was DONE

• Bench (5x185, 5x205, 5x210, 4x215, 4x210, 4x205).. warmup with 135 from now on to keep working sets heavy
• Kneeling Cable Crunches (20, 15, 15)
• Lat Raise Machine x wanted DB shrugs but grip was shot

Notes: Been peeping the WS4SB website (DeFranco) a lot lately and really want to try to get on a serious program and quit making up my own nonsense that changes once a week. The problem is that most of my lifting days are back to back with either jiu-jitsu or another lifting day. Hrm.