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That looks like a killer ab workout , man. Good work with everything.
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Tuesday's Workout
PM training: Submission wrestling 1 hr OVERVIEW I wanted to get up early and jog a little but I was very tired from the other day that I skipped it. Class was awesome and I was going pretty fast during sparring and I .... DIDN'T hurt my back! :biglaugh: I'm still going to take it slow in the lifting department till I get use to the volume of work I'm putting on myself but it just feels good not being all jacked up. On a side note, in class we had these sparring drills to pass a persons guard. If you lose the other person stays in until someone passes his guard and holds them there for 3 seconds. The other person has to sweep or submit you, so if you win that is your new goal. Long story short, I finally passed our best blue belt in the class's guard. It took forever and it felt great. I know he didn't let me because the look on his face was very annoyed. After I grappled with 3 more guys, he came back and wiped the floor with me... :biglaugh: I'll take the small victories when I can, but I feel like I'm finally getting back to my old workouts. But I will make sure to check myself and keep the slow pace. |
good stuff man...stay healthy :)
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Wednesday's Workout
Band Sprints: 3x10 @ Black bands (they are the heaviest in the gym) KB Squat and Press: 3x10 @ 44lbs. (20kg) Double KB Swings: 3x10 @ 44lbs. KB Renagade Rows: 3x10 @ 44lbs. Band Up right rows: 3x10 @ Black bands (they are the heaviest in the gym) Abs: Crunches 4x20 KB pass in-between legs 3x10 at 8kg Windshield wipers 3x15 (while holding two 44lbs. KBs) Half Turkish get-ups 3x6 (left then right) @ 44lbs PM training: Vinyasa Yoga 1 hour OVERVIEW What a great day. I changed my mind and wanted to do more KB training and get my squat explosiveness down. The Bands were a very nice change of pace and it was cool doing the mini sprints with something holding you back. I don't know how much tension the black bands gave but it's nothing like the ones used in Westside training, they are more of the aerobic type but still have very good tension to pull me back. Yoga was very tough. Vinyasa yoga is a very active type of yoga and I was drenched in sweat afterwards. The day was great and I can't wait to tell you guys about my personal training day with my coach. |
Thursday's Workout
PM training: Personal Muay Thai training 75 mins. OVERVIEW WOW. That is all I can say. I learned so much about what I was doing wrong before it has opened my eyes. I started at 7:30am this morning with stretching and light cardio, punching and kicking bags, to get loosened up for my session. At 8:00ish we got started and it was amazing. I wanted to go over movement and learn more about staying relaxed and moving around faster to get better angles for my punches and kicks. My teacher was very happy with what I wanted to learn since it helps fighters so much and makes a big difference in power and precision. Man, just the smallest of changes made the biggest difference in the balance, power and speed I was getting. He really upped my game and gave me a bunch of drills I could do at home or after I workout. The funny thing is after we were done I wasn't that sore but I was covered in sweat. After my post workout drink and a shower, I felt like a million bucks. I can't wait till my next session. Workout on Friday is going to be intense. See you then. |
good shit dave. i hope everything comes together there is nothing like knowing that you are getting better
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Is there any way you can video tape some of your workouts?. I think they are just great - I dig the band work , never had the op to do them , but maybe one day.
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Thanks guys.
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Well, Yesterday was a complete scratch. I was running around all day trying to get work done then having to drive my woman back and forth from the eye doctor.
Today took me off guard. I thought I was going to a big training seminar and it turned out to be a motivational speaker for people wanting to be pro athletes, mostly in mma. It was a good but I was under the impression it was going to be training of some kind. Did get a lot of good info on the mental game in fighting arts. |
Update
Sorry I haven't been keeping up with the journal. The end of the Fiscal year is coming up for me and I'm having some problems at work getting everything done.
As for working out: Monday's Workout MMA 1 hr BJJ 1 hr Tuesday's Workout Muay Thai 1 hr Submission wrestling 1 hr Wednesday's Workout Yoga 1 hr OVERVIEW Monday was amazing. The MMA class was great and I was getting some great takedowns when we did some sparring drills on one of the guys that is a blue belt in bjj but has very little striking. BJJ was tough after MMA with lots of sparring. Tuesday was just as good but for different reasons. I really pushed myself in the Muay Thai class and my calves still hurt. At the end of the class I realized that my shorts could no longer absorb sweat. I had to go into the bathroom and ring them out since I didn't have another pair on me for the Sub wrestling class. It had to have been a half cup of sweat easily. The Sub wrestling class was great. All be did was warm up for a little and sparred for 6 six minute rounds with 1 minute break inbetween. The instructor said if anybody stopped or wanted to take a longer break that they should leave because class is done for them. Talk about motivation. Wednesday was very relaxing and I needed it. Yoga was great and I was able to work out the kinks in my legs and hips. I'm going out of town for a couple of days but I should be able to still workout. Hopefully next week I can get my other private lesson from my coach and start lifting heavy again. See you guys later. |
Sounds like a great time Dave. Makes me want to do cardio...kind of. :)
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Monday's Workout
BB Squats: 5x5 @ 225 lbs BB Bench: 5x5 @ 185, 205, 205, 225, 225 BB Hanging Cleans: 5x5 @ 95 lbs. BB Curls: 3x6 @ 95 lbs. OVERVIEW Well, I'm getting back into heavier lifting and seeing if I can stay patient enough to steadily work the weight back up and not kill myself, like so many other times. Just tried to keep the weight moving and the rest at 60 seconds. The workout was good, and by good I mean I didn't try to pick up where I left off and slap on 315 and bang out reps on squat and kill my back. I'll start to clean up the weight jumps and keep in line with what the intermediate 5x5 program has for Mondays and Fridays. I'll also be changing to regular Cleans instead of Hanging, the weight was lighter than I thought and I was running out of time so I didn't want to waste time changing the weight. I'll also be trying out some Crossfit workouts for cardio Tues. and Thurs. and see how that works out. It is the end of the Fiscal Year for the Gov. so I'm starting to feel the pressure and don't know how many times I'll be able to go to my MMA gym. On a side note, I do have a competition or two coming up and I want to get down to 190 and see how I do on the mat at that weight, it will be the lightest I've ever competed in. Right now I'm at 213 upon waking up, which is usually when I would have to weigh in for a match so that is what I go by. I'll keep you guys updated on my fat loss. Till next time. |
good luck...with the weight and comp :)
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Wednesday's Workout
One Legged Squats: 2x9 BB Deads: 4x5 @ 225 BB Thrusters: 3x10 @ 95 lbs. (I'll explain) DB Curls: 3x10 @ 50 lbs. DB One armed Overhead Extensions: 3x10 @ 50 lbs. Abs: Crunches 3x20 Side to Side cherry pickers 3x20 @ 12lbs. med. ball KB pass in-between legs 3x30 at 8kg Reverse crunches with a stability ball 3x20 OVERVIEW I wanted to work on my balance and ankle stability so one legged squats was something that popped in my head. These are very tough, even with a 4 inch stepper to sit down on with every rep. Deads felt great, I can't wait to ramp up the weight and get back to repping out 315. Just an fyi, my max on Deads was 3x8 @ 315. So that is what I'm shooting for along with 405 with squats @ 3x3. Thrusters is something I saw on a Crossfit site. What you do is clean a BB, this would be your start position, and do a front squat and once you come up you do a push press, then squat again and push press again once your legs are almost strait. This killed me and made me feel so weak. The workout I want to do is from Crossfit called Fran. It is Thrusters at 95lbs super setted with pull-ups for 3 rounds. One round for 21 reps, second round 15 reps and the last one is 9, doing it as fast as you can for time. I was huffing it just trying to do my test sets. Expect more endurance type workouts as I get closer to my comp. |
What a coincidence...I've just started really making some serious goals with one-legged squats. I've been doing them to a box for a bit and I just found I could do some pretty good ones freestyle with full rom. So I'm setting a rep goal of 15 or so and then moving on...
It's a great idea because it should promote just the kind of stability AND mobility you need at the hips and ankles and that will go a long way toward keeping the knees healthy. BTW, Dave, if you aren't already it's exceptable to hold a 5 pound plate out in front of you to help with balance. One legged deadlifts would be a good idea as well. Basically, "romanians" on one leg... LOL, Pavel's "The Naked Warrior" is a whole book devoted just to one legged squats and one-arm push-ups. So nobody buy that, haha.... Good luck with your thrusters. |
Looks like a killer workout . Do you time this each time you do it ?
I can see a 405 squat coming and much higher for you dead. Good stuff ! |
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For deads I'm really trying to not use straps to work on my grip strength. The main reason I want to work on grip is for Judo throws and Grip fighting. If you have a death grip then no one can get away from you. :biglaugh: I don't know how long I can hold out before I have to use straps but we'll see. If I have to start using straps then I'll have to do more substitute grip work. Right now I use a 250lbs gripper and do random forearm work. |
Dave, with the 5 pound weight I meant just for balance. Especially if your going down to a bench or something at first and sitting on it...the weight won't really register it'll just help keep you upright.
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Thursday's Workout
Burpee Clean & Press: 2x15 @ 95 Complex: 3 rounds @ 95 with 2 minute break after the round Deadlift – 6 reps Romanian Deadlift – 6 reps Bent Over Row – 6 reps Cleans – 6 reps Front Squat – 6 reps Push Press – 6 reps Back Squat – 6 reps Good Morning – 6 reps Punching Bag drills (boxing only): 3 rounds @ 5 minutes with the last minute burn-out with as many jab and cross combinations. Kicking Ladder: with each leg reps of 3-5-7-10-12-15, as fast as possible. 1 minute break after one leg is done. OVERVIEW Wanted to work on cardio today and I was spent. I haven't done the Burpee C&P in so long, I feel so out of shape. After the second set, my lungs were screaming at me. The complexes didn't help either. I could only do 3 rounds and I had to take a longer break. The punching bag drills were fun and I really tried to push the pace. The ladder drills are always fun. Normally I don't end at 15, I go back down to 3 but I was so out of it, I didn't want to hurt myself. Tomorrow is more heavy lifting. :hbang: |
damn i know you were ready to pass out after this. good shit homes
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hahahahaha. i know the feeling. you get so tired it almost feels like you are exagerrating lol
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Tuesday's Workout
PM training: Submission wrestling 1.5 hr OVERVIEW Well I'm all done at work for a little bit and I went to Sub grappling and had a great workout. Three of the guys in my gym are going to the Pan Ams Jiu-Jitsu tournament this weekend and I was helping them train. The pretty much had to grapple a fresh guy every 3 minutes, non stop for the most part. I'm one of the bigger guys so that was pretty much what I had to do was muscle them around when they are tired. Great session and I got to work with my guys to prep them on one of the best tournaments out there. If anybody is in NYC, you guys should go. http://www.ibjjf.org/pannogi2008registration.htm I'll be doing more SE work to prep for my competition. |
Update
Friday's Workout Muay Thai 1 hr Submission wrestling 30 mins Saturday's Workout Muay Thai 1 hr Submission wrestling 1 hr OVERVIEW Was out of town, visiting my Family and got a chance to workout with my brother at his boxing gym. We had a great workout and I ended up teaching a Submission Wrestling class on Saturday as a favor. We worked a lot of kicking and my hips are killing me still. Not working out today because I'm trying out for our new competition team which will be totally different from "just going to practice". I heard that they are looking to have some killer workouts and really try and build up the team and take competitions by storm by having more one on ones with our best competitors. I already compete so I have an advantage to most of the people there. I was told to save my energy because it will be a grueling tryout since they want to weed out all the people that are not committed. Hopefully I get in. I'll let you guys know. Wish me luck. |
Good luck! You're the man, Dave!
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good luck dude!
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Good luck !
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I made it!
Thanks guys.
Well I'm dead but I made it. It was 2 hours of the most grueling work I've ever done. I'll post what we actually did later since I'm trying to find out from one of the coaches how long each session was when we sparred. I can tell you this, The first 30 minutes we did: 25 push-ups 25 sit-ups 15 squats NON STOP!., so after you got done squats it was right back to push-ups. If you even tried to take a break, they were yelling at you threatening to kick you out of the gym. I lost track about about my 7th round of exercises. After that I was just trying to get through everything. More to come later. |
Tuesday's Workout
PM training: Competition Team for Submission wrestling ~2 hr For 30 minutes Non Stop with no rest in-between: 25 push-ups 25 sit-ups 15 squats 5 minute break 20 Human cleans (a person roughly your size) 25 minute Grind (I'll explain what that is) Suicides: back and forth 4 times on the fifth you had to pick up a medicine ball and run it back. The first two that one out of a group of 4 were allowed to have a small cup of water. Drilling for about 15 minutes. 24 minute Grind 1 minute break 24 squats 24 lunges 24 jumping lunges 12 jumping squats 20 burpees DONE! OVERVIEW I'm in so much pain right now it's not even funny. The two coaches that were running it pretty much said "You can quit at any time, it's OK. This is not for everybody. We will not look down on you or anything because this is not going to be easy. If you do quit you are not allowed back on the team and you will train with the regular members." That was all the motivation I needed. As for the first 30 minutes, like I said, I lost track about about my 7th round of exercises. If we do that again, I'll try to keep better track. Then we did the human cleans which is just grabbing a guy and trying to do cleans with his body weight, my guy was about 215. We only did that one set because we were just waiting for a bigger room to clear so we could do The Grind. The Grind is sparring NON Stop for a set amount of time. The only rest you get is going from one person to the next. If they saw you stalling, everybody had to run afterwards, thank god no one stalled. It was me and 3 other guys in my group, all about my size, we went about 2-3 minutes with each person and rotated. There was not one person resting and it was very brutal. Right at the end I was about to sink in a triangle choke in and my calf cramped up real bad. I stopped for a minute and they said keep going. Well I didn't want to get kicked out or run so I kept going. Then the wind sprints. This was one of the time we could rest because they could only do one group of 4 at a time and we had 4 groups. I tied with one of my guys for second so they said we could split the water. Then we found out that if we wanted we could share the water with anyone in our group, so that is what we did to help our team. Some other did to but I didn't pay too much attention since I was savoring the water. Drilling was next which was at a moderate pace. Then another grind this time it seemed like 3-4 minute rounds. Then when we all thought we were done, they said one more workout. We all did the leg exercises together to keep the team on one page. The coaches told us that this was a weaning out process and not every class was going to be this hard but we were going to be training very similar every time. One guy did quit but he showed up late, which pissed off the coaches and after 10 minutes of the exercises he got up and said, "F' this, I don't need this." and walked out.. All I could think was, if you showed up late then you probably didn't really want to be here or you would have cared enough to be on time. This was by far the hardest workout I've ever done and definitely tested my muscle and my mental endurance. I feel great and I can't wait to get back in there and train knowing what I've accomplished with the group. Strength Endurance soon to come, as soon as I heal up. :biglaugh: |
Wow ! Nice stuff , Dave.
How long until the next workout ? When you said that you got to split the water - then shared it with you other team members , how much water are we talking here ? I would think that you would be drinking lots since your prob sweating like a pig , but I guess not. Good luck with all this and I'm sure you'll be making the cut. When do they start to make cuts ? |
damn that workout sounds f in great!!!!
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I think it's next week, then twice a week after that. It was a small paper cup filled, like the ones you would have at a water cooler at work. And yes I made the cut that night. They wanted to break people and make them quit. So pretty much, if you quit, you cut yourself out of the team. |
Wednesday's Workout
Muay Thai 1.5 hr OVERVIEW Had my other private lesson with the Head Coach and my arms are still jello. I hit the pads the whole time and was really working on angles of attack and combination. He said I was progressing nicely and that I just need to work on being faster since I rely too much on power, go figure. Great workout for having half my body dead. I'm even having problems scratching the top of my head. Hopefully I can get a some weight training in tomorrow before I'm out of town again. On a side note, I'm going to be training BJJ and Muay Thai in the morning more. My Head Coach invited me to train with him and one of the blue belts I'm friends with on Monday's and Wednesday's starting next week. It won't be every Mon and Wed but it sounds like it's going to be great. |
Monday's Workout
PM training: Competition team training (Submission wrestling) 2 hr OVERVIEW So after driving allover Pittsburgh and back to DC I made it just in time to make practice. I was not as tough as last time but last time was tryouts. Amazing workout. We did arm drag drills to get the person off balance and I really tried and focused on making every rep powerful. I'm glad I didn't rip my partner's arm off. After that we did sprints back and forth and then had to do pumbling drills. The coaches told us not to be babies and really work on pumbling like you are in a competition. After about a couple minute my arms were burning but I felt real good. Sparred a lot after that then did it all over again. Ended with more drills on escaping open guard. They just announced doing practices on Wednesdays too, so expect more. Also, I officially signed up for a Submission only competition, No point, No Time limit. That means matches go until someone F's up. I heard that last time a match lasted 60 minutes. Now my cardio will be up and I plan on doing lots of cardio type work, 2 days strength endurance, 3-4 days cardio workouts with one or two strength movements in there. You guys will see what I'm talking about. |
damn this shit is great. i wish i didnt fuck myself up so bad. i wouold scrape every penny i got to do that stuff.
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Good stuff man. A submission match lasting 60 minutes...I would be dead. Good luck on the training and kick some ass. :)
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Thanks guys. I'll try and record some of my matches but since there is no time limit that could limit what I record. Maybe only the final match since I plan on winning. :biglaugh:
Tuesday's Workout High Octane Cardio (HOC): @ 16Kg ~ 35.2lbs kettlebell One-minute of Two-arm Swing One-minute of Jump Roping at moderate pace 1 minute break (1mb) One-minute of Two-arm Snatch One-minute of Jump Roping at moderate pace 1mb One-minute of Two-arm Clean One-minute of Jump Roping at moderate pace 1mb One-minute of Plyo Medicine ball pushups One-minute of Jump Roping at moderate pace 1mb One-minute of Jumping Lunges (no weight) One-minute of Jump Roping at moderate pace 1mb One-minute of Renegade Rows One-minute of Jump Roping at moderate pace 1mb One-minute of Alternate Shoulder Press One-minute of Jump Roping at moderate pace 1mb One-minute of Two-arm High Pulls One-minute of Jump Roping at moderate pace 1mb One-minute of Squats One-minute of Jump Roping at moderate pace DONE! OVERVIEW That my friend, was one hell of a workout. As you can see the later rounds required less KB skill to perform, I knew that I would break my arm trying to to KB Snatches in the later rounds. Great workout and I got to say if anybody is interested in timed round training as a staple in there workouts they should invest in a "GymBoss" http://www.gymboss.com/ This thing is awesome and I don't have to worry about looking up at a clock all the time, "just set it and forget it".:biglaugh: But seriously, this thing is great and I've been using it for a while now. All in all I love this type of workout because if you are in a time crunch, you can get a great cardio workout with weights in a small amount of time. Strength Endurance later with what happens at practice. |
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