[Team Dragonfire]

Wednesday March 12th, 2008

WS4SB - Lower Body ME

• Box Squats 15" (3x95, 135, 185, 225, 275, 315).. 315 is a PR, but I felt like the box was higher than I normally squat
• DB Walking Lunges (20x60, 16x60, 12x60)
• Back Raises (12x45, 12x45, 12x55).. 55 is a better weight than 45; pull-throughs next time
• Cable Crunches (stack x 4x15)

Foam Roller / Stretching

Watched Eastern Promises this morning. vito is a beast.

[Team Dragonfire]

Thursday, March 13th, 2008

Jiu-Jitsu (nogi)

From guard:

1. armbar
2. oponent pulls arm out
3. triangle (remember to keep guard high and leg on their back)
4. opponent wraps arm around to defend
5. kick HARD to omoplata
6. opponent rolls out
7. trap arm and swing for S-mount
8. armbar, kimura, or triangle

Rolling

Rolled with a newer guy. big strong white belt. i have a very active guard and while trying sloppy passes, he broke his nose. I always break new guys noses when they are trying to pass my guard. I don't know if it's me or if it's them. Also rolled with Marshall (purple belt) and learned a great deal, especially about staying ACTIVE in the half guard.

[Team Dragonfire]

Friday, March 14th, 2008

WS4SB - Upper Body ME

• Bench (3x95, 3x135, 3x155, 3x185, 3x205, 2x225)
• DB Incline (11, 16, 16x60#).. max reps
• DB Rows / Delt Flyes (4x8(110#)/8(10#))
• DB Shrugs (4x15x105#)
• Curlz (2x6x50)

Notes: double 225 went up so easy. couldn't believe it.. really should've gone for a third. Next week upper body ME day will be more pull centered with chins as the main lift and dips / close-grip bench as assistance.

[Team Dragonfire]

Saturday, March 15th, 2008

Jiu-Jitsu (nogi)

From guard:

1. armbar
2. oponent pulls arm out
3. triangle (remember to keep guard high and leg on their back)
4. opponent wraps arm around to defend
5. kick HARD to omoplata
6. opponent rolls out
7. trap arm and swing for S-mount
8. armbar, kimura, or triangle


Rolling

Rolled with a bunch of new guys. Guys that were new to our gym, but not new to jiu-jitsu. Got tooled on by a bunch of different styles and realized that if I want to get better, I need to keep wrestling with guys better than me.

[Team Dragonfire]

Some Drysdale stuff to try a bit:

Kneebar from knee-on -belly (bottom):
http://www.youtube.com/watch?v=x4O4W...eature=related

[Team Dragonfire]

Sunday, March 16th, 2008

WS4SB - Lower Body DE

Box Jumps
3x24"
3x24"
3x36"
3x36"
3x36"
3x1x42 (singles)

• Split Squats (3x8x40)
• Romanian Deadlift (3x10x225)
• Cable Crunches (4x20)

Notes: 42 box jump is doable. Going to keep doing it until it's easy. Very hard to mentally get over jumping something so high even though I'm definitely capable. Kept DLs low in volume b/c I'll be doing 3rm DL for lower body ME day this week. Also, going heavier on split squats felt great.

[XTrainer]

I should add box jumps, even if only every few weeks.

[Team Dragonfire]

i really like using them for a dynamic movement. you either hit that jump or jack yourself up. they're also very rewarding when you stand up on a nearly 4' box.

[Team Dragonfire]

Monday, March 17th, 2008

WS4SB - Upper Body RE / I'm not a curl monkey.. i swear

AM

• Bench 135# (18, 20, 20)
• Chin / Delt Fly (4x8/12)
• DB Shrugs / Dips (2x10/15)

PM

• Incline DB Press (3x12x60)
• DB Power Cleans (4x12)
• Curls (3x8x40)

Notes: Ran out of time and decided volume was too low this morning, so I did more work later at home. If I'm going to do this BS rep stuff to get big, I might as well go all out.

[Team Dragonfire]

Tuesday, March 18th, 2008

Jiu-Jitsu (nogi)

Technical Mount Escape

• 5x30sec. mount escapes rotating partners(i love situational sparring)
• 5x30sec. hold mount

Technical Side Mount Escape

• 5x20sec. side mount escapes rotating partners
• 5x20sec. hold side mount

Rolling

Wrestled a bit and felt really good both off my back and on top. Should've wrestled more but ended up just talking to people and hanging out.