9/29/21 - Squats at the Y
Went over to the Oswego YMCA and did some squats.
170 x 5, 195 x 5, 225 x 5, 260 x 3, 3, 5 (Joker sets)
One-Arm KB Cleans - 24 x 5/5, 32 x 2 x 5/5, 36 x 2 x 5/5, 40 x 2 x 5/5
I wasn’t supposed to do Joker sets today but I was having fun with it and feeling good. It’s amazing how strong my squats felt because I didn’t do a full jiu-jitsu session beforehand.
The Y had a cool weight room. Of course they had all the obligatory machines, but they had a few solid racks, including an old black c-channel rack that I used, and the old school deep dish Ivanko plates. They also had a boxing area with a Rogue rig and a pile of kettlebells. Good times.
9/28/21 - Rounds of 4 Hotel Fun
Hotel gym workout this morning.
Rounds of 4 - 10 rounds with :45 intervals
DB Snatch - 50 x 3/arm alternating
Push-ups - BW x 7
Jump Rope - full 45 seconds
One-Arm Cable Rows - 50 x 7/arm
This was fun and it felt great to move. I wanted to do chins but the lat still isn’t there. The cable rows were a good substitute.
9/27/21 - Jiu-Jitsu Day 87
Great class with 11 awesome people. More standup and kimura practice. I was grateful to get a session in before heading out of town for work for the week. Onward and upward.
9/26/21 - Deads, Bench, and Other Fun
This session felt like I stayed up too late drinking beer with the neighbors.
Deadlift - 210 x 5, 240 x 5, 275 x 5, 225 x 6
Bench - 150 x 5, 170 x 5, 195 x 5
DB Bench - 60s x 3 x 12 superset with
Split Squats - 25s x 3 x 6
Sled Rows - 4 plates x a bunch
9/25/21 - Air Bike Sprints
Did some sprints on the air bike this morning.
5 minute warm-up
10 sprints of :10/:50 work/rest
5 minute cooldown
These felt great, especially considering how long it’s been since I’ve done them.
9/24/21 - Jiu-Jitsu Day 86, Press, and Bro Stuff
Great Friday morning crew today. I was the only white belt and got my ass pretty thoroughly handed to me. Worked on more kimura progressions from different positions. Ryan J. and Mark R. stayed after and helped me with the idea of staying on a hip and keeping frames in. I think this will be immensely helpful. Onward and upward.
Got a bit of liftin’ in later in the day. I love these Friday workouts.
Press - 80 x 3, 90 x 3, 100 x 6, 80 x 5 x 6
Also did neck harness, bis and tris. The tris work was all close grip bench because my left elbow got cranked pretty good twice this week at jiu-jitsu and that was the only thing that didn’t hurt.
9/22/21 - Jiu-Jitsu Day 85 and Squats
Outstanding morning class today working on kimura progressions. We dove right into the technique stuff and I got some good rolls in. I’m so grateful to be able to train this sport. Onward and upward.
Hit up some squats later in the day.
185 x 3, 210 x 3, 235 x 6, 185 x 5 x 6 - Did a few extra back-off sets. I had a hard time not going crazy with these today because everything was feeling good.
9/20/21 - Jiu-Jitsu Day 84
Great Monday morning class with a wonderful group of 10 people. Worked on some kimura techniques, which I love. There were a couple new guys who I’m hoping keep coming to the morning class. Onward and upward.
9/19/21 - Deadlift, Bench, Swings, and Sleds
Really great Sunday morning training session. The deload week seems to have done me a lot of good.
Deadlift - 225 x 3, 260 x 3, 290 x 6, 226 x 6
Bench - 160 x 3, 180 x 3, 205 x 5, 160 x 3 x 6
Two-Handed Swings - 36 kg x 4 x 25 - Did these in between my bench back-off sets and tried to get my heart rate down before starting the next set. These kicked my ass but I enjoyed them.
Sled Rows - 135 x some, 160 x a bunch
9/18/21 - Bike Ride
The jiu-jitsu gym was closed today so I got out on the bike on an absolutely perfect late summer day. I rode 20 miles in about 90 minutes. Started at the Collegeville Diner and rode north 10 miles. I didn’t feel too bad on this ride and I made it up the big hill near Spring Mount without too much trouble. This might be my last ride of the season. My miles were way down this summer, but that’s okay because I’ve had a blast training jiu-jitsu.
9/17/21 - Jiu-Jitsu Day 83
Really great Friday morning class with a great group of people. Worked on some escapes from side control and more finishing from the back. Neck held up good enough. Onward and upward.
9/15/21 - Jiu-Jitsu Day 82
Good class working on finishing from the back in the gi and flower and scissor sweeps. Pete came by after to give me some advice on escaping from mount. That was very nice of him to notice my struggles and help me out. Onward and upward.
9/13/21 - Jiu-Jitsu Day 81
Great class working on some basics of finishing from after taking the back. This was all pretty fundamental but it’s exactly what I need. I barely broke a sweat this class which is fine by me as my neck was sore. Onward and upward.
9/12/21 - Bench and Stuff
Got some training in on a fine Sunday morning. I skipped the deadlifts because my lat kept me from deadlifting regularly this cycle and it’s time for a deload so I figured one more week wouldn’t hurt. I did want to wrap up my bench training for this cycle though.
Bench - 165 x 5, 190 x 3, 210 x 5, 220 x 2, 3, 2 (Joker sets)
Double KB Clean and Push Press - 10 minutes of :30/:30 work/rest with the 14s. This worked out to about 8 or 9 per interval. The weights were super light but I just wanted to move a bit.
Blast Strap Rows - BW x 4 x 6 - I tried a chin and it was still a no-go with my lat. Grateful I can do other rowing/back work though.
9/11/21 - Jiu-Jitsu Day 80
This was a good class working on butterfly guard and sweeps. I sucked it up during live rolling but I could tell right from the start of class that it’s getting time for me to deload from jiu-jitsu. Part of the problem was a strained neck muscle from the previous day’s session. I’m going to try to push it the next two weeks and then some work travel will naturally slow me down. Onward and upward.
9/10/21 - Jiu-Jitsu Day 79
Really great Friday morning class with a solid crew. I was thrilled to see Mark R. back in action. Got some good rolls in and feel like I’m improving. Onward and upward.
9/8/21 - Jiu-Jitsu Day 78 and Squats
Really fun class this morning working on stand-up techniques and then x-guard. Ryan put together these sheets for us where we could check off different techniques that we felt we could demonstrate. I like this way of organizing things. I was very pumped to see Mark R. back in action and to see some folks get another stripe. Onward and upward.
Got some squats in later in the day.
Squats - 190 x 5, 215 x 3, 240 x 5, 250 x 3 x 3 - These all felt real solid.
Bulgarian Split Squats - 15s x 3 x 6 - First time ever doing these and they felt good. I was admittedly smoked after the squats.
9/7/21 - Jiu-Jitsu Day 77
Interesting class this morning since it was just Tony M., Cali, and me. Tony was very gracious in teaching and working with us. We did a bunch of movement drills and worked on some guard passing and knee on belly. Definitely worth getting out of bed. Onward and upward.
9/6/21 - Bench, Sled Work, KB Swings
Got some good training in on a fine Labor Day Monday.
Bench - 145 x 5, 165 x 5, 190 x 5, 155 x 3 x 6
Sled Rows - 160 lbs x a bunch
Two-Handed KB Swings - 10 rounds of :20/:40 work/rest (~13 swings per round)
24 for 3 sets
28 for 5 sets
32 for 2 sets
I can tell I haven’t been doing much KB work lately because these were way harder than they should have been.
9/5/21 - Deadlifts and One-Arm KB Cleans
Today was very exciting because I was able to deadlift and do one-arm KB cleans with no lat pain.
Deadlift - 225 x 5, 250 x 5, 275 x 5
One-Arm KB Cleans - 24 x 5, 28 x 5, 32 x 3 x 5
So happy with how this went.