[Team Dragonfire]

im effing miserable this last week or so without my squats and deadlifts. i'm going to give deadlifts a shot tonight and see how it goes.

and i beasted DLs tonight. see above. need to work grip more.

tomorrow = a bit of pressing, grip work, and stretching during the day. jitsu at night.

[Team Dragonfire]

Tuesday, August 19th, 2008

5pm

Prowler Stuff

skipped grip and pressing in order to rock this when i got home:

4x 40m prowler sprint (90#)
2x 40m jog
3x 40m prowler sprint (90#)
2x 40m jog
2x 40m prowler sprint (90#)
2x 40m jog
1x 40m prowler sprint (90#)

Didn't time it, but might in the future.


8pm

Jiu-Jitsu

basics, basics, basics. armbars and triangles from the guard

side mount attacks and scarf

Rolling

gotta find a way to start rolling with the fight team because a lot of the other white belts aren't nearly as challenging as they used to be. today i took it really easy and was able to pass the guard of the two higher white belts there and although i didn't submit them, i really feel like i haven't been put in my place in a while. is it sick that i miss that?

[Team Dragonfire]

Wednesday, August 20th, 2008

Strength

Box Jump
bunchx 20"
bunchx 27"
2x5x36"
3x1x42"
2x1x45"


Squat
10x 45
5x 95, 135, 185
3x 225
1x 245
3x5x 275.. lower back weak from DL, prowler and jitsu.
2x8x 225

Curlz / Lateral Raises


stretching and other stuff later.

[Team Dragonfire]

Thursday, August 21st, 2008

11am

Strength

Floor Press
20x45
20x95
5x 135, 185
4x2x225
2x6x185

Corner BB Press
5x45
5x90
2x2x135
2x5x90

Cable Pulldown / Wide-grip Cable Row (3x15/15)
Blackburns (3x5#)
DB Incline (15x60, 10x60)

Notes: Not a bad press workout. the blackburns are amazing and also consider repping out on pushups for a finisher.

8pm

Jiu-Jitsu

Guard Work:

1. Armbar
2. Omoplata
3. Triangle from failed omoplata
4. keylock / armbar from failed triangle

Rolling

Got about 4-5 x 4min. rounds in. Not too bad but I didn't wrestle with a lot of really challenging guys. Gotta start calling out the good guys first to make sure I get to roll with them.

Kickboxing

2x2min. rounds as a finisher. LOVE the uppercut bag.

[Team Dragonfire]

Friday, August 22nd, 2008

much needed rest day

[Team Dragonfire]

i feel like its time for a new program. i am so incredibly bored with this upper pull/squat/lower pull split (with press every other week). yuck. thinking of starting to add complexes and circuits into the mix. any ideas?

[Fozzy]

without going through to where i stopped reading last time, what program u on right now? I see box jumps and shit, WS4SB?

ps: when is ur next comp

~Foz

[Team Dragonfire]

no idea when next comp is. tournaments i can do are in mid-october and december. i get married at the beginning of october so the first one is out. probably december.

i stopped ws4sb and went to a pretty standard split that just sorta started to happen over time. i guess it looks like this:


upper pull: chins (max reps), db rows, bb row, cable rows
lower pull: deadlift (5x1@; add 10# per week), rdl, shrugs, grip
squat: box jumps, back squat (5x5; add 10# per week), GMs, prowler work
press (every other week, attempting to fix my posture): floor press, corner bb press, rarely sohp or dips







i'm just so bored with it and have no motivation to work it like i should. maybe i just need to get back to pressing... who knows.

[Fozzy]

interesting.

come to the darkside and do the stronglifts with me. :-)

~Foz

[Team Dragonfire]

having looked at it, that's pretty much exactly what i was doing without ever having seen it.

definitely need to figure something out.