10/30/22 - Squats
My hip was a little tight but I got in some squats today.
Duffalo Bar Squats - 175 x 3, 200 x 3, 225 x 6, 175 x 3 x 6
Everything felt good once I got going.
10/28/22 - Jiu-Jitsu Day 164
Great Friday morning class with 15 awesome people. Worked on some more armbar escapes. My head was hurting and I didn’t feel great but I’m glad I went in. Onward and upward.
10/26/22 - Jiu-Jitsu Day 163
Really fun morning class working on armbar escapes. I felt good and strong. I think I need to pound more food. Onward and upward.
10/25/22 - Bench and Chins
Good old upper body training today.
Bench - 130 x 3, 145 x 3, 165 x 10, 135 x 3 x 6 superset with
Chins - BW x 6, 6, 6, 6, 6, 4 (various grips)
Bent Rows with Swiss Bar - 45 kg x 10, 55 kg x 2 x 10
This all felt great.
10/24/22 - Jiu-Jitsu Day 162
So happy to be back on the mat after a long week of work travel.
Worked on armbar escapes. I sucked during the live rolls but still had fun. Onward and upward.
10/23/22 - Deadlifts and Shrugs
I pretty much drank all day yesterday so today was a little rough.
Trap Bar DLs - 215 x 3, 245 x 3, 275 x 8 - love the new Rep Fitness open trap bar
DB Shrugs - 50s x 15, 70s x 2 x 12 - all these did was hurt my neck
10/21/22 - Bodyweight Squats and Push-ups
Just wanted to get the blood flowing so I did some bodyweight squats and push-ups. Did squats then push-ups EMOM for 10 minutes.
5,5,5,5,5,6,7,8,9,10
10/20/22 - Mace Swings in the Parking Lot
It’s been a week of long days and restless sleep, but I got a little afternoon workout in anyway.
Mace Swings in the hotel parking lot - did 10/10 360s with Adex mace at:
20-lbs, 25, 27.5, 30, 32.5, and 35
DB curls and hammer curls in the little hotel gym
10/17/22 - Jiu-Jitsu Day 161
Fun class starting a new series on joint lock escapes. Worked on armbars today. Bummed I have to miss the rest of the week due to work travel. Onward and upward.
10/16/22 - Double KB Clean and Press
Went outside for some fun this morning.
Double KB Clean and Press - sets of 5 - 16s, 18s, 22s, 24s, 28s, 24s, 22s, 18s, 18s x 10 on last set
One-Arm Lat Pulldowns with Fat Grip - 22 kg x 4 x 12/arm
Awesome.
10/15/22 - Squats and Mace Work
Felt good doing some regular-ass squats today.
Duffalo Bar Squats - 160 x 3, 180 x 3, 205 x 10
Mace Work - Did two sets of 20 10-2s with:
20-lbs Adex
Quad
RUS
WB
So happy I could do some squats without my hip feeling wrecked.
10/14/22 - Jiu-Jitsu Day 160
Really fun morning class with the crew today. Worked on some baseball chokes and other fun. A bunch of people got stripes (not me), and I was very happy for them. I think I’m getting better but it can be a bit discouraging. Nothing to do but keep showing up and trying to get better. Onward and upward.
10/12/22 - Jiu-Jitsu Day 159
Great morning class working mostly on standup. Mark R. gave me some great advice on not staying in one spot and continuing to move forward. Onward and upward.
10/11/22 - Incline DBs and Chins
Got some feel-good training in today.
Incline DB Bench - 30 x 12, 40 x 12, 50 x 12, 60 x 10, 70 x 8, 6 - used Fat Gripz superset with
Chins - sets of 5 with bodyweight
Mace 360s - just did some swings with 20, 25, and 30 lbs
Grateful for this work.
10/10/22 - Jiu-Jitsu Day 158
Felt cold and stiff as hell but I got warmed up just fine. Worked on wrestling and standup today. This was a lot of fun and Tony Milone was very gracious. I feel like I’m getting a little bit of a base of things to think about when I’m on my feet. Onward and upward.
10/9/22 - Deadlifts
My hip has been sucking so I decided to just deadlift anyway.
Deadlifts - sets of 5 - 135, 185, 225, 275, 295
These felt solid overall but I need to set my back more and test my hip.
10/8/22 - Grad Workout and KB Swings
Grateful to get this training in but nothing felt good. My right hip sucks and I think I’m subconsciously protecting it by using my back more. Not good.
Rounds of two format with 60 second intervals - 10 rounds of:
24s x 2 cleans, 1 press, 3 front squats (Grad Workout)
Two-Handed Swings - 32 kg x 10 reps
10/7/22 - Jiu-Jitsu Day 157
Awesome morning class working on standup, guillotines, and hip bump sweeps. I love the morning crew. Onward and upward.
10/3/22 - Jiu-Jitsu Day 156
Fun morning class working on some standup and then guillotines. I had to run out early to get on the road for work. Onward and upward.
10/2/22 - Bench, Goblet Squats, Lat Pulldowns
Got some training in this morning. Better than nothing but my right hip is fucked.
Duffalo Bar Bench - worked up to 195 x 3 x 3 superset with
KB Goblet Squats - sets of 6 - 24 kg, 28, 32, 36, 40, 44, 48, 56
One-Arm Lat Pulldowns - 24 kg x 3 x 12