Workout 092908

20 minutes
7x3, 1x1 C&P 32kg
7x3,1x1 ~20lbs Tactical Pullup

COC #1 1x2L,R
#2 overcrushes x2 L,R Right was pretty much closed, Left 3/4

Bent 2 White nails
1 green nail
1 blue nail
failed on Gr5

Ab circuit

Bending felt great for not doing it for months. Grippers need work. C&P and pullups PR again and had 30 seconds left so I cranked out 1 more.

Workout 092708

Took a long nap and decided against rock climbing. So I decided to squat; I don't want to rush into it so I kept it fairly light. I like to touch my ass to the ground on the pistols as it keeps my knee close to vertical; but I keep tension throughout so it isn't quite a rolling deck squat. Shoulder has been a little sore so threw in some windmills and a slow TGU.

Squat 1x5 135lbs
2x5 205 lbs
1x3 210 lbs
1x3 215 lbs

Pistol 5x1
TGU 16kg x1L/R
Windmill 16kg 3x3
Pinch grip 3x30lbs
1x40lbs only got the left a few inches off the ground but last week I couldn't move it
Clubbell Cleans? (I don't know the names of the moves)
3x5 25lbs
Finger Hangs x3

This week

Tues- BJJ
Weds-BJJ
Thurs-No gi BJJ

Pulled out my Ironmind grippers this week. I come within millimeters of closing the #2 with my right hand and not even close with my left. I can still close the #1 with both hands with a "no set". I will be messing around with these at work. Grip training is fun.

I am amazed at how much stronger I feel from doing EDT once a week with C&P and weighted pullups. I do feel the need to add some squats to the routine, so I may do 5x5 once a week. I have always been a weak squatter and would like to improve my leg strength. Once I hit my C&P goal I may "reward" myself with an Ironmind grip tool.

I might go bouldering today but I will see how I feel later. Tabata sprints, the single most grueling workout I have ever done, may be in the mix this weekend as well.

Workout 092208

Had a great day.

20 minutes
10 x 2 32 kg C&P
10 x 2 ~20lbs Tactical Pullups

3x3 Janda Negatives
2x10 kneeling ab wheel

Postworkout: MuscleMilk Protein Shake and piece of peach pie.

Workout 092108

Moved some stuff in the garage and decided to crank out a couple deadlifts.

Deadlift 245lbs 3x3
295 1x1

Finger hangs 3x30sec
Plate pinch 2x30sec 20 lbs L/R
1x30sec 30lbs L/R
1x 40 lbs R/failed L
10 Hill Sprints

Felt great. I didn't plan on it but I followed the Warrior Diet today and feel very good. I would like to give it a try again but I train BJJ late at night so I have trouble with when to feast. I could feast before training which is not good, or I could feast after training which would be around 10pm when I get home. 10pm is awfully late...

Catching Up

Haven't been on the computer much lately. Here's how last week went...

Tuesday- Top-rope rock climbing
Weds-BJJ
Thurs-No-gi BJJ
Sat-BJJ and then some bouldering

Workout 091508

20 minutes 15x1L/R C&P 32 kg
15x3 Chinups
3x3 Janda negatives
3x10 kneeling ab wheel
Softball grip x3
tore 2 phone books

Rock Climbing

Today I went rock climbing at www.clevelandrockgym.com . It was fun and I did alright for my first time. It takes mad finger strength and quite a bit of core strength to keep tight to the wall. I had zero technique and my legs were dangling off the wall a lot but I used my strength to ascend to the top. They only let you go on the 10 ft "boulders" until you have taken the class but they were much harder than expected. I will be taking the class in the near future and I would like to get out there once a week.

Afterwards I practiced some BJJ with my sister, lots of rubber guard, a half guard pass and some of Eddie Bravo's top game. A lot of people talk down on the rubber guard but I think it is a lot of fun and pretty effective.

I did a quick workout later:

5 minutes TGU 24 kg
3x3 windmills 16 kg
3x15 ab wheel knees to elbows
4x6 ab wheel leg curls

Workout 090808

BJJ w/ Paul

5 minutes 100 snatches 16kg. Easing back into it.

Return of blog

I created this blog because I have not been making progress for the last couple months and I am hoping it will keep me accountable to my training. I have been training a lot of BJJ and it has been my excuse for not training. I am weak and my conditioning sucks. Not anymore. I am going back to a simple format that has yielded results in the past; EDT. Each workout is the same weight and same amount of time but you do more and more reps each workout. Clean and press, pullups, some ring training, and ab wheel for strength; swings/snatches/sprints for conditioning. No more random acts of training.

I saw my friend Todd Pigram the other day and he inspired me to get back into training. He has made great progress in the past year, visit him at http://pigram86.blogspot.com.

Workout 090708

20 minutes- 13x1L/1R C&P 32 kg
13x 3 Ring Pullups
4 x "10 second" ring pushups
4 x "10 second" ring rows
3x10 kneeling ab wheel