Thanks! I mostly focus on pull ups anyway because I could never do them in grade school and I think pulls and swings have the biggest carry over in bjj.

There’s a whole list of stuff that I can’t remember but the big ones are come dressed, because dressing room is closed, temp check at the door, and severely limited training partners. In the old days if you went to 4-5 classes in a week you would have sparred with 20-30 people maybe more if people were training for a comp. Now at the most it is like 3 people. But who knows if any of that helps, I haven’t heard of a school having an outbreak and everything seemed fine this fall playing basketball but I do limit my exposures. I only workout at either my empty work gym or I drive 30 minutes from my place to my parents basement. I don’t go to the grocery store or restaurants. I haven’t been back to a commercial gym and I don’t think I will for awhile, but I rarely went before the pandemic.

If something changes, I will reevaluate going to bjj and my goals for this year. I don’t really need to train, it’s just for inter-relationship bragging rights.

Friday to Sunday backpacking trip, shoulders and legs tired.

Sunday night

Kneeling ohp
Wu
115x 11pr, 12pr, 10 two rep prs nice.

Ng pull ups

25lbs x 5,5, 6, 6 dead tired from camping so cut it here.

Yesterday

Worked some side control techniques in class, very basic stuff which is good for me.

Got beat up by the usual blue belt but felt like I was close to getting him.

Got a super slick Kimura on the white belt I battle with every class, which is cool. Then did some flow rolling. My back felt very good this class and I’m not very sore today.

I have been taking vitamin D and fish oil for years but recently got on a melantonin regimen and while it doesn’t do much for sleep, it seems to drastically help me with recovery. Don’t know for sure though, one thing I do know is that I don’t have the cobwebs when I wake up.

Wednesday

Ng pull ups

Bw 18, 12, 11, 11

Kneeing ohp
Wu
155x1
170xf
160x1? Think this is a kneeing pr, I know I used the football bar kneeing to get a weird 158 a while back

Lots of kb swings with the 55lbers

Yesterday

Kb ohp
Wu
3x10x45
3x10x55
A lot of volume here

Kb shrugs and one arm rows.

Had a good week at jiu Jitsu but work limited how much I went. Got my first omoplata finish which was nice, got a super Kimura which was cool, another triangle and an arm triangle. Purple belt that has been destroying me kept killing me. I used to be better at passing spider guard but I guess I forgot, that’s all he used on me.

Tuesday

Ng pu

25lbsX 10, 9, 8, 7

Kneeling ohp
Wu
120x10, 8, 7

Friday

One arm kb ohp

4x10x45lbs
6x5x55lbs
1x5x70
Too much volume here

Bunch of rows, push ups, swings, and accessories.

I’m ramping up jiu Jitsu but don’t think I’m ever going back to 9 classes in a week, that’s crazy. I’m going to try to get up to 6 tops.

Week went well, hit a bunch of kimuras and triangles on the white belts I’ve been battling with and got back to using the old baseball choke! Hadn’t pulled that one out in awhile, mainly because of my wrists.

My shoulders and wrists are achy and I have been doing a ton of rehab for them but that’s fine since when I’m training correctly that’s what should hurt. My back is feeling so much better, and I kinda went back to basics to get there. I’ve been doing a ton of the Kelly starrett couch stretch, banded couch stretch and frog stretch. Seems like my hips are a bigger problem than my back and my back could just flare up due to hip injury. I finally figured this out when I was so sore after jiu Jitsu that I couldn’t lift my knee up, did the couch stretch and 5 minutes later was pain and restriction free!

Also I have been using the psoasinator which is 3 lacrosse balls taped together from another kstarr video. I made it in 2014 to help with a high hamstring tweak during basketball but now I put it in my glutes and put a 70lb kb on my stomach and roll them out. One side had huge knots that I could hear being broken up. Funny thing is that the side with out the knots seems to have been even tighter and causing a lot of the problems. So can’t trust knots.

Last week work out highlights:

Kneeling ohp
Wu
125x 9, 6, 6 I think is a PR

Ng pull-ups
Bw x 25 pr
5x3x51lbs

Bunch of swings and other accessories.

Last week was a blur due to personal life, so missing a bunch of workouts here.

Bjj
Went to class 3 straight days and didn’t die. Hit a bunch of triangles and arm triangles this week it was silly. Also hit a RNC from an arm triangle transition. Thinking about going back to my old gym for some more high level instruction (it is also cheaper too, but farther away).

One thing I found is that my legs have gotten much bigger and that is making it take longer to finish my triangles! I don’t know how my legs gained size while my weight stayed the same while rehabbing a back injury all year but now I think I need to lose 10-20lbs to drop a weight class or 3. Kinda lame because I fit into my suits at this weight and feel it it helpful while rolling.

Basketball
3 sessions this week.

I have a private half court in my apartment that you reserve. I have been doing 30-60 minute drilling sessions. Good for cardio and just in case I want to play pick up this summer.

Moved back to my old gym after I hit a flying triangle on someone and realized I need to back to a gym with better competition. I’m feeling pretty good and surviving the harder training.

I’ve kept up the kb workouts but have not been pushing it. Going to get serious about dieting now I guess.

Today

Ab roller
3x10

Kneeing ohp
Wu
6x6x115

Ng pulls
50x3
30x5
15x 7, 7,7

Kb rows, push ups, wrist stuff, grip work, banded kb deadlifts, sissy squats, and some banded stuff.

Today

Kb swings, Kb rows, ab wheel, wrist stuff, ng push ups.

Kneeling ohp
Wu
130x7 pr?
136x7, 3 definite pr

Was having some SI joint issues, really tight at night kind of tender then rolled out my glutes a ton, did banded adductor wall release/splits, banded hip stretch, and did the 10 minute squat test twice a day for a few days while pulling myself deeper with a kb counter balance.

That all loosened me up and I feel so much better.

Still working out a lot, but prepping for another cross country move, and work stuff. I upped my jiu Jitsu training to 4-5 times a week and I’m a little more sore but holding up pretty well.

Today
Ab wheel
3x20

Ng pu
Bw 15, 15, 15, 10

Kb rows, press, push-ups, distraction, banded adductor stretch.

Bjj
Training with a tougher crew and my longtime training partner from circa 2018 or something. I can’t triangle him but I’m getting closer to tapping him with a darce or anaconda. Also tonight I hit the move of the day that was taught and coach said good job! It was a mount escape/sweep with a leg stiff arm, pretty slick.

Moved across country again and was busy with work. Kept up my workouts but took a break from bjj. Started back up this week and am doing really well from just watching videos to stay sharp. Also got vaccinated so I am back to training normally.

Went to two jiu Jitsu classes. Only got submitted by a purple and only after I almost caught him with a guillotine and a anaconda. Passed a blue belt’s guard and would’ve got a sub but it was pass or sweep only. Also hit two anaconda chokes (one with the do Bronx finish) a triangle with a danaher setup, and a trusty Kimura.

Been too busy to post due to life stuff/labor intensive corgi puppy but I’m still keeping up with my kb swings and pull ups, need to lose a little weight like 20ish because I have a wedding and graduation to attend later this year and right now I don’t need to wear a suit at work, so I am out of suit shape.

I’ve also been playing 10-20 hours of live poker a week at 1/3 3/5 nl and a bit of plo. Doing a good amount of studying as well, which has been going well went on a heater, downswung a bit and now I’m in a break even stretch but the studying has been great.

Been training jiu Jitsu 4-6 times a week and got my first stripe on my white belt lol my old gym (50/50) didn’t give them out so it wasn’t a big deal. But I have been doing kinda bad at the learning/technique portion of the classes but have been running so hot in sparring. I have only been tapped like 3/4 times in 3 months and have been hitting anacondas, triangles, and kimuras a bunch and I even tapped out a 6’7” 280lb teamster last night 3 times, twice with a triangle+one hand collar choke combo I’ve worked on, which is a killer.

Today

Ng pu
Bw 20, 14, 12,11

One arm kb ohp
3x10x45
2x10x55
2x2x70

20 short laps swimming at the apartment pool. Freestyle with a 4 lap medley.

After this I got too busy with work, poker, and poker studying to continue jiu Jitsu and then also had a random back injury that have kept me off the mats for the last 9 months. I moved again, got a much better job where I got a big salary increase and only work 35ish hours a week, so I’m thinking of starting up at another bjj school next month. Also, my body is in a great spot and my back is better than it’s been since my teens. Kb swings, banded distraction, dick hartzell stuff helped a lot but getting a pso-rite was the key to really getting back to 100%. I didn’t realize how tight I was in the groin area up to my abs, now I’m super loose.

I neglected weight loss due to having a massive poker heater but now I’m on a decent downswing so now I’m focusing on health and studying poker a lot again (ldo that’s what downswings are for).

Sunday

Kb one arm ohp
Wu
3x5x70lber yeah I’ve gained some weight because this was easy with minimum leg drive lol

Pull ups
12x bw
5x5 yup I’m heavier now lol

Kb swings
200 swings with 55lber

Boomstick massage, pso rite releases, lacrosse ball shoulder massage.

I’ll be interested in how rusty im at in jiu Jitsu, I’ve been watching videos and my corgi loves to wrestle, so who knows I might have gotten better, there’s been a couple times in the past that I got better during a layoff, which was weird but I think even in this thread I went from not being able to submit anyone in my guard and then all of sudden open and closed guard triangles became my top submission.

I think people under-consume protein doing Keto+IF a huge % of the time. Very easy to miss that target. It's doable though. Do you have a daily protein target you are aiming for? Didn't see that mentioned.

Are you supplementing Magnesium, Potassium, salt on your keto diet? Will help with the fatigue a ton.

KB swing EMOMs are legit. Overall this looks great. Impressive stuff.

Good luck.

Did another cross country move, which makes for 4 since the start of this log. Traffic sucks now, so I can’t really do weekday jiu jitsu, trying to find a work around. Good news is my job is in a building with a great, free gym and rack, with free razors/towel service/showers, so I can get a lot of work outs in. Travel for work a bit again and play some poker on the side. Play way more poker on work trips than when I’m home though.

Wednesday
Ng Pull ups
4x5xbw gotta cut a bunch of weight to get these up.
2x50lbs

Goblet box squat
4x10x60lbs some pain in my knee until I dialed in form and then it felt good.

Orange fat grip floor press
Wu
3x3x225
245x2 pr
245x5 red sling shot

Knee rehab stuff, distraction, voodoo floss, massage. Somehow I fixed my back which I had trouble with for most of this log, and then as soon as my back was doing great, my knee went out, no injury caused it, just jacked up. Rehab stuff works but probably gonna see a doctor soon.

Friday
Lat pull-down
Wu
Stackx5

Horizontal row machine
Wu
Stackx10 that’s a surprise

Orange get grip ohp
Wu
5x5x125 weird feeling in my scapula but went away by tightening up my form and head position.

Pull throughs
Wu
3x15xstack

Face pulls, other shoulder prehab stuff. Knee distraction, tke, kb smash.

Didn’t work out much last week but did hit a pr floor press work out all around

Floor press
Wu
5x5x225 never did this before with this weight, and on the last set I did 3 extra reps which was also a pr.

Monday

Ohp
Wu
185x1 pr very hard but awesome to get this.

Random pull-ups and back stuff

Tuesday
Bunch of shoulder prehab rehab stuff, bi/tri work.

Cable pull throughs
Wu
3x10xstack

Thursday
Pull ups

Floor press
Wu
235x1
255x1 super fast this is my old pr
275xf bummed about this, thought I had it but couldn’t lock it out.
Put on red sling shot
275x2 ez
285x1

Jm press
Wu
3x10x95lbs

Will increase my tricep work with the sling shot and jm press to help lock out some bigger weights.

Tuesday
Random pull-ups, 3 grips.

Ohp
Wu
5x5x135lbs some sort of pr, completely gassed after this.

Thursday
Orange fat grip floor press
Wu
5x5x205 easy but my form was off.

Random pullups

Some lower body prehab/rehab exercises including a bunch of banded hamstring curls for my knees.

Fixed my bad knee, seems like my big toe/foot was super tight and loading my knee up in a weird way. Did some massage, forced stretching, and some banded strength work for the foot and toe. It’s about 85% better in a day.

Last week

Tuesday

Ohp
Wu
3x5x145lbs ez

Rows, lat pull downs, banded hamstring curls

Thursday

Orange fat grip floor press
Wu
3x3x235 failed last rep of last set at lock out, form issue

Doing every other day kb swings 100 with the 55lber and 100 with the 70lber, I always like these gtg setups

Friday
Light pull throughs, face pulls, pull ups,

1hr of basketball drills, will make my return soon to the pick up bball streets, conditioning and joints are shaky but defense, rebounding, and strength should cover me.

This week
Monday

Orange fat grip ohp
Wu
5x3x145lbs ez I think fat gripz makez ohp easier due to straighter bar path but floor press is harder due to forearms and tricep focus.

Pull ups, rows, lat pull-down.

Tuesday
Face pulls, dumbbell tricep extensions, low rep pull ups 3 grips.

Dumbbell incline bench
Wu
45s 10,15,13 tough
55s with red sling shot, 10, 10.

Keeping up the kb swings every other day.