Today

58 gtg NG pull-ups

120 kb swings with the 70lber

Quick work out, wrist has been sore for the last 2 months and it doesn’t seem to be getting better. X rays came back negative, so I’ll just keeping taping it up for bjj and workouts.

Yesterday

Kneeling ohp
Wu
3x5x112.5

NG pu
3x5x25lbs

Random kb swings through out the week with 45 and 70er

Bjj
Classes were a grind this week, all back work. Got to tap some people with the RNC and learned the bow and arrow choke, which seems incredibly powerful but I never got to use it while rolling. Only had a few open sparring rounds this week but got a nice arm bar from s-mount after a failed arm triangle (lol I always get these bicep deep now and never finish). Still getting crushed by lots of people but I seem to get better against weaker people after getting smashed by people.

Yesterday

Kneeling ohp
Wu
3x5x115

NG pu
48 bw reps

Kb swings
4x30x70lber

Diet is going pretty terrible so going to try out gtg pull ups and kb swings everyday and possibly start tracking diet. Probably just will do daily calorie counts.

4th day of 25 NG pull-ups and 100ish kb swings with either the 45lb or 70lber depending on how I feel.

Yesterday

Zercher squat
Wu
3x5x135 lol these were hard

Bjj
Increased classes per week from 4 to 5. Still getting killed but my main goal is to defend and not get hurt. Did hit a reverse kimura from closed guard which was nice. Still looking for that elusive arm bar and triangle from guard. I’ve pretty much given up on the arm triangle, might just flow to Ezekiels now.

Random kb swings and pull ups throughout the week, will try and keep count of them next week.

Yesterday

Tbdl
3x5x135 going to try these again to help my achy shoulders.

Zercher squat
Wu
3x5x145 no pain in elbows from this,

Today

NG pu
5x5x25lbs

Kneeling ohp
Wu
5x5x120

New job and I need to wear suits everyday again, so I guess I need to get more serious about diet.

Bjj
Not much rolling this week and new job cuts down on how many classes I can go to. Did take someone’s back from closed guard and slipped in a Rnc on nogi day which was cool.

Bjj
Easily best week ever, in terms of rolling. Drilled triangles from guard all week, and finally hit my first triangles, aka I got over a dozen this week, after never finishing some one before. We did start in high guard or let someone shoot the triangle with out resistance And then start full sparring, for a lot of them. But I did hit some from just closed guard and open spider guard. Also hit my first arm bar from guard, flowed into it from a triangle, pretty cool.

Hit a bunch of bow and arrow chokes, arm bars, and gi Ezekiels. Oh and I finally got my first arm triangle choke yesterday, after a near miss earlier this week on an anaconda choke. Just doing my standard kimura from top half guard to pass not to submit. Realized that I can flow to an arm triangle when they defend, which is game changer 1. The final finishing detail I figured out was that I need to put my ear to their ear and then look away. He tapped immediately when I did that. Writing it here so I remember it.

Kinda cool to get beat up badly for a few months and then have things click one week.

Only trained bjj twice last week due to holiday gym closures and a bit of traveling

Last week random training

100 bw pullups for the week, 460kb swings half 45lber half 70

ng pu
5x5x25lbs this was harder probably gtg pullups slowing me down

kneeling ohp
wu
3x5x122.5 hard and shoulder tightened up

trap bar dl
wu
3x5x190

z squat
wu
3x5x155

Today

30 bw pullups 120 kb swings with 70

trap bar dl
wu
3x5x195

ng kneeling ohp
wu
3x5x112 using a swiss bar for these now, feels awesome on my shoulders. Bar is only 22lbs.

Trained bjj 4 times this week but now I have a nasty head cold and my upper body feels beat up.

Yesterday

NG pu
5x5x25lbs

Some swings and bw pulls and stopped due to illness.

100 bw pullups and 300 kb swings, need to step it up once I recover.

Bjj
I’m back to getting smoked again but I enjoyed my time in the sun last week.

I did get a really nice closed guard triangle and almost put a guy out cold with it. Also hit a nice omoplata sweep from a failed triangle. I had never done that sparring before, just flowed into it (I have drilled it maybe 5 times lol). I would have liked to get the tap but he rolled, I got side control as time expired

I’ve noticed I run out of time a lot, had three other people in triangles and just ran out of time. This week we were doing 3 minute rounds more than 5 minutes but I think I need to start working faster. I go slow because I don’t want to make mistakes and the longer I wait the more mistakes my training partners make.

Gave up on counting gtg pullups and kb swings but doing them every other day now, but my lats and hamstrings are super sore.

Haven't done bjj in a week do to have a nasty sinus infection and not wanting to snot up the mats, I feel ok though.

I am losing weight but at a slower pace than normal, need to keep kicking it up.

My wrist is feeling a lot better, don't want to jinx it though. 3 times a week ive done a quick rehab protocol with wrist curls, supinate/pronate a dumbbell, and a bunch of others. I've seen a bunch of improvement, so I'll keep it up.

BJJ
Made it back on the mats before the gym closed for the holidays. Got some good work in hit a bunch of triangles from closed and open guard and some half guard kimuras. Been working on getting the kimura from bottom half and that has worked ok. Good to have an attack from there because I pull bottom half a lot because I find it to be a pretty safe position from injury.

Going to kick up how many classes I take per week to 6-8 and see how my body holds up. Also going to kick the diet up a gear after a lot of food at christmas.

Lifting today

swiss bar floor press
wu
182x 5,5, 4 failed last rep but shoulder felt ok
Then messed around with the red sling shot and shoulder was sore but ok. might do more flat pressing in the future.

tbdl
wu
3x5x240 ez

Still doing swings and pull ups every other day, feel ok from this.

Diet ok, pull ups and swings ok. Not getting as much lower body and upper push exercises in but my body feels fine, so probably keep this frequency.

Yesterday
Tbdl
Wu
3x5x250 felt ok

NG kneeling ohp
Wu
3x3x110 close grip
3x3x110 wider grip easier than cg

Doing more reps of bw pull ups instead of weighted pull ups because my elbows and wrists were feeling wonky and now they are better than ever.

Bjj
Solid week, hit a bunch of kimuras and getting a lot better of finishing with them or sweeping if I can’t finish.

Last Saturday I did a bunch of open rolling (just like any Saturday) but said I would only use the kimura to set stuff up. Ended up getting a bunch of open guard triangles, arm triangles, gi ezekiels, and arm bars. I’m so surprised at how well both my triangles have come along, since my goal at the start of 2019 was to be able to hit triangles rolling. Took me all year but now I get them all the time.

Yesterday

NG kneeling ohp
Wu
3x3x132lbs ugh big misload but did two more sets because it didn’t feel bad
132lbsx2f. Did the wider grip and failed

NG pull ups
30 reps with 15lbs 7 reps first set and all down hill

Shoulders very sore.

Today
200kb swings with 70 and 30 bw pullups various grips
Random push ups and gripper work

Today

Kb swings
70lberX 100 total

Kb one arm ohp
3x10x45lb each arm

Kb dl
3x10x140

Kb one arm rows
3x15x70lber each arm

Yesterday

Work travel this week sucked my time and hotel gym was basically nonexistent. I’m going to choose better hotels so the gym is more usable and try to drop in on bjj classes when I’m traveling.

Bjj
Only went three times, didn’t learn anything new but I did do a wrestling class which is fun but scary.

I’m getting my pull ups and kb swings in every other day, so that’s good.

Yesterday

NG kneeling ohp
Wu
3x5x115 close grip... hard
3x5x115 wise grip... easy

Tbdl
Wu
3x5x260 not too hard
Haven’t done this much weight in awhile, really like this movement because it is easy on my back and makes my shoulders feel good. Since most of my goals now are jiu jitsu based I don’t need to back squat or deadlift. I might add in zercher squats this week depending on how they feel on my elbows.

Diet back on track, went to a personal record of bjj classes in a week (7), and got my pull ups and kb swings in.

Yesterday

Z squats
Wu
3x5x185 felt weird but easy weight

Still not doing weighted pull ups to go easy on my elbows, but I do like 30 pullups a day In sets of 10. Might wait one more week and add in some light weight

Doing a lot of kb deadlifts, shrugs and swings, and presses instead of formal gym work. I recover from it easier and it seems better for when I take a bunch of bjj classes.

Bjj
Another week of getting beat but did catch a guy in an arm triangle and got the tap which is a big deal since I used to have trouble with finishing this. Got two guys in an anaconda choke but ran out of time on one whitebelt and the other was a blue belt, so I took the lower risk option for him and just used it to come up on top.

Have a week long work trip in 10 days with no time for bjj so I’ll try and do 8 classes this week to make up for the time off. Not too worried about it, since I plan to average 6 classes a week from now until the end of the year, if I don’t get injured.

Sunday

NG ohp
Wu
3x10x105 cg
105x10 wg

Tbdl
Wu
5x5x220

Shrugs
3x10x220 with trap bar

Slacking on pull ups and doing kb rows and dB rows to mitigate this.

Bjj
Hit an arm bar and triangle from closed guard at nogi which I always struggle with (both closed guard and no gi). I always get the arm bar after a failed triangle, I can’t get it in a straight shot.

Yesterday

Z squat
Wu
3x5x187.5

Doing well with swings and pullups, diet going ok.

Bjj
Hit my two favorite moves a bunch today, kimura and triangle. It is hard to believe a triangle is now my second most used submission, but I guess being tall helps a lot. Now trying to work on my hip bump triangle because most of the triangles I hit are from open guard/sleeve and collar guard.

Worked out last Monday and took two bjj classes and then I didn’t do anything for a week due to a business trip.

Back on diet, pull ups and swings.

Bjj
Finished a kimura and guillotine from bottom half last night, both firsts. Kinda crazy to do that but I was training with an old training partner who used to pass my guard easily, he took 3 months off, and I guess I improved a lot because he only passed me once as the round ended and didn’t get close to submitting me.

Been wrestling the last month, only have been to 4 classes because that all that is offered - once a week. I have gotten better pretty quick hitting some single leg take downs, arm drags, and body lock take downs. I would say the injury rate is actually about the same as bjj because we only do sparring from standing and reset once we hit the ground (it’s a wrestling for jiu jitsu people class). It is a lot more tiring than bjj and I only really do it to help the diet, I’m not looking to compete in a bjj tourney.

Yesterday

Kb ohp
60 reps each arm with 45lber

Swings and kb deadlifts

Today

Z squat
Wu
3x5x195

Turkish get up

10 reps each arm with a 15lb kb
5 reps each with 25lber super tired from these, will keep them up.

Been doing emom NG pull ups got 7 minutes with 5 reps each set and 24 minutes with 3 rep sets.

Diet still OK could be better. kb swings and pull ups going well, also adding 60 reps of 45lb kb ohp for each arm every 3 days. Might add back in weighted pull ups and see how my elbows handle them.

today

ng ohp
wu
5x5x107lbs
might try standing straight bar ohp again since my apartments main gym opened back up after lengthy construction.

tbdl
wu
3x5x265lbs

Bjj
Solid week did well wrestling and for bjj it was back take week, which is now my worst position since I got my guard a little better. I actually did well drilling and sparring starting from the back. Saturday was more free sparring and I caught people in closed guard and open guard triangles, including a white belt who had been giving me trouble. Still amazed every time I get a triangle.

Tweaked my neck wrestling last week, so stopped training for awhile to rehab. Neck is like 85%, so I’m back.

Yesterday
Z squat
Wu
3x5x200 fine

Tbdl
Wu
3x5x270 ok

Keeping up with pull ups and swings but added in more kb ohp and kb rows.

Bjj
Lots of closed guard work, arm bars and flower sweeps, which are two of my worst techniques. Good to work on weaknesses.

Caught a few triangles from closed during sparring, which is always fun but I still can’t get an arm bar in one shot, missed a flower sweep like an idiot.

Neck is feeling better and survived a hard week of training. Lots of pull ups and swings this week.

Today
Z squat
Wu
3x5x205 hamstrings tight

NG ohp
Wu
132x3
142x1
153x1 pr?
158x1 pr?

Hadn’t done this lift in awhile and had never maxed out so this was a nice surprise

Doing lots of kb movements for pre/rehab - angled press, bottoms up ohp, rows, dl.

Tweaked my back 10 days ago doing a tbdl 310x5. I did a single at 310 to feel it and it was easy, so do a set of 5 and it felt great. Then as I walked out of the room a wave of pain hit me in the lower back and laid me up for 3 days. Front hip and thigh pain was gone after 3 days.

Did a bunch of Andrew lock and Donnie Thompson exercises and I feel at about 100% for lifting in terms of kb swings light z squats etc. I’ve been deadlifting 2 70lb kb every day for 5 sets of 10 and that is pain free.

Will ease back in to bjj and be more of a top player when I can. I don’t know how my back will react to full guard, so probably won’t close my feet and do more collar sleeve open guard and half guard.

I also took this time away from bjj to work on my shoulders and they feel pretty good.

Yesterday
Random NG pullups max rep set was 14 - so I guess my diet is going ok. I kinda use this as a weightloss/conditioning metric. My Bw pull ups always go up when my weight goes down

Kb dl
Wu
5x10x140

Bench press?!
Wu
5x5x155 easy, no pain, will try floor pressing and see how that goes

Jm press?!
Wu
6x4x75
3x5x95 bad form
Figure I could beat up my elbows since I’m not doing bjj.

Been working out a lot, my home gym investment has really paid off.

Been alternating days. I take weekends off usually l.

60 pullups a day for each day

A day
Kb ohp
Kb swings
Shoulder work

B day
Kb dl
NG pushups
Rows

Hit a pr of 17 overhand pullups the other day. Which is nice because my diet is spotty at best.

Bjj
Not training due to gym closures but watching instructionals and YouTube. This is good because all my injuries are basically healed. I’m actually dating a girl that is a bjj blue belt but haven’t had the time to drill yet.

Diet not going well but I’ll kick it into gear here shortly, did hit another pull up pr so I’m not terrible. No bjj training yet but did catch someone in a triangle during some drunk roughhousing, person said their head almost exploded heh.

Still doing the a-b days and added in some weight vest walks with 30lbs, feel like this helps my cardio. Going to add in some jump rope since I found my Thai style jump rope at my parents house.

Yesterday

NG ohp
Wu
123x 5,5, 6 hard

My back feels good even with all the kb swings and dls but I’m reluctant to try barbell or trap bar work. Wide sumo kills my hips, duck foot dl puts a ton of pressure on my back. Maybe a moderate stance sumo or back to zercher squats but those kill my biceps.