Today
Cg chins
4x6x30

Cs dl
Wu including kb swings
195x1 belt
195x4 ez
Felt good

Today
Kb swings
4x30x70lbs

Face pulls random weight 60ish reps

Ohp
Wu
125x6
105x8,5 tired.

today
diet not going too well, not much of a worry though.

Kb swings
4x30x70lbs

cg chins
49lbs 4,4,4,3

quick but pretty difficult.

Today
Cg chins
3x8x18lbs

Ohp
Wu
130x6
145x2 pr

One arm db press
50x 5,4,2 both arms kinda weak on these
3x10x35lbs

Today
Kb swing
6x20x70

Kb sumo dL
5x10x140

Cs dL
Wu
205x6 ez

NG pullups
5x10xbw

Did half the kb work as a warm up then deadlifted, finished up the kb work after. Back feels better than ever.

today
cg chins
57lbs 3,2

3x5x22lbs

kb swings
70lbs 200 total reps

today

ng pullups
BW 13,11,10,10

kb swings
4x30x70lbs

z-squats
wu
5x5x135lbs no pain, easy weight, hope I can keep this up.

yates rows
5x5x135lbs ROM seems low in these, couldn't pendlay row for some reason, so I guess this is it, unless I can rig something up for seal rows.

Yesterday
Ohp
Wu
150x2 super hard
3x5x115 hardish

Today
Kb swing
4x30x70lbs

Cs dL
Wu feel a little funny and a little pain
215x5 belted, no pain.

yesterday
kb swing
70lbs 200 total reps

cg chins
5x5x26lbs gained some weight i guess, this was hard

one arm kb ohp
5x10x45lbs both arms pretty easy

random bottoms up kb press and kb angled press stuff

today
ng pullups
4x10xbw

z squat
5x5x145lbs

ng push ups
3x10xbw flat no incline. No pain to start, then some tightness at the end so cut it. I want to get back to doing some sort of horizontal press so the Plan is to add more volume as long as it isn't painful, then put my feet up to add incline. Hopefully then I can add a weight vest.

some random kb swings, deadlifts and shrugs with 70lbers

Today
Cg chins
4x4x41lbs
Random bw chins

Cg NG push ups
3x10xbw no pain
2x10xbw feet elevated on couch little tightness

Kb swings
4x30x70lbs

Cs dL block pull 3in
Wu
225x1 belted pain right off the block
225x5 belted pain on descent of last rep
Bummer about the pain, maybe it was due to the block but I doubt it. I guess I’ll try modified sumo from the ground and see if that helps.

Wednesday
Kb swings
4x30x70lber felt something in my hamstring

Kb 1 arm ohp
3x10x50lbs

NG pull ups
4x10xbw

Random kb bottoms up presses, angled presses and push ups

Today
Got sick again, really annoying but worked out anyway

NG cg chins
41x3
4x4x 30

Ohp
Wu
120x 8,5,5

Moved to mostly kettlebell leg workouts with some trap bar sprinkled in. Back feels better than ever.

Started bjj training in January which is way more fun than lifting, so switched to 2 days a week of kb swings, kb ohp, and weighted pull ups.

Been getting tapped a ton in bjj but making some progress. I only have a few submissions I can tap people with right now, basically just Americana/kimuras, baseball choke, and rnc. Did catch a guy in a banana split the other day but time ran out in the round (never was a fan of this move, dating back to middle school wrestling)

Hyperextended my elbow to an arm bar in June training hard for a bjj tourney, bummer I had to miss it. Then partially tore my UCL in the same elbow just by putting my weight on it.

I’m back to training a full strength now, but I still cannot do pull ups due to elbow.

Yesterday
Bjj training

I got Tapped to 4 arm bars quick (I’m not a complete idiot)
I Tapped people with the baseball choke, Americanas, arm bar, and kimura.
I’ve been using the kimura a ton lately from lots of positions, side control, mount, north-south, closed guard, and turtle.

I need to use more submissions when rolling, I’ve almost stopped using americanas which was a goal because I think it’s a crutch of a submission. I know plenty of submissions but I never go for things like cross chokes or guillotine.

Today

Hbbs
Wu
5x3x183
First time back squatting in like 3 years.

Kb swings
70lber 120 total swings, I use like 50 swings

Floor press
Wu
108lbs 5,5,15
Lol elbow and old shoulder injury limit me in these.

1-arm Kb Rows
70lber 60 reps each arm
I subbed pull ups for these, not quite the same

Elbow rehab stuff and band pullaparts.

Been training a lot of jiu jitsu and doing elbow and shoulder rehab.

BJJ has been going well, doing 3-4 classes a week, would like to do more but schedule doesn’t allow it. Also I can’t do no-gi classes right now because I’m protecting my elbow. I need my gi and belt grab onto in case my elbow is in danger, plus nogi gets slippery, which is also dangerous for my elbow.

Today

NG pu
5x8xbw basically full range of motion and no pain, super happy.

Floor press

120x 5,5, 16
3x3x135

No pain lowering the weight, which has been a problem since like 10 months ago, really stoked about this, maybe I can move up from baby weights soon.

Kb swings

70lber 120 swings total.

Yesterday

NG pu
Ladder pull-ups up to 10 but didn’t go back down.

Floor press
Wu
140, 5,5, 12 changed my grip and do more warm ups now, plus no pain yet.

Kb swings
120 swings with 70lber

Today

BJJ
Good drilling session of spider guard and sweeps.

Positional sparring didn’t go well, I passed spiders guard well enough but as a former wrestler and all around idiot I have no guard game, so I got passed a ton. I did almost power someone into a triangle and I got a few over head sweeps lol.

Open sparring rounds went well.
Tapped people with the kimura of course but then also got people to tap with the reverse kimura (rear naked grip on the arm and then kimura motion) that I’ve been working on for 3 weeks, first time being successful with it, which is nice.

Last two weeks have been pretty light on lifting due to tweaking something in my bicep but benching is still pain free, although I have had to ease up on pull ups.

BJJ
I’m back up to training 4 times a week and feeling pretty good, not too many aches and pains and none of the grappling hurts my biceps.

We did all kimura attacks and defending this week, which is terrible for me since I already had a solid kimura/spinning kimura but now all my training partners know the defense and escapes.

But the good thing is that I submitted a bunch of people this week and didn’t hit one kimura which was actually a goal from my previous post!

I hit a lot of arm bars (standard, spinning, belly down) and baseball chokes.

I also hit a Peruvian necktie for the first time which was super cool because I usually miss this move anytime I try. I also had a really nice attack flow of kimura to necktie to d’arce to north-south choke, back to arm bar with kimura grip and ran out of time to finish the arm bar, sequence took like half of a 5 minute round lol.

Still trying to get better at taking mount because most of my subs are from side control/north-south and also I’m still looking for my first arm triangle sub. I get the arm triangle locked in a decent amount in several variations (d’arce etc) but I can never finish it and have to transition to something else.

Yesterday

NG pu
5x5x12.5lbs

Kb swings
70lberX 120 total swings

Floor press
Wu
165x 5,5, 11
Shoulders tight and sore today but no pain during this. Will have to keep up with soft tissue work and prehab/rehab

BJJ
Having a good week, getting arm bars way more often and I’m back getting kimuras, got one from top half guard which I always like.

Yesterday

NG PU

BwX 11,7,8,6

Kb swings
70lber x 120
I miss having a gym with a 88 and 106lb kb, might have to buy some.

Single arm kb ohp

4x10x45lbs

Bjj
There are less white belts I can consistently tap in classes now, a lot of turnover. So lots of battling and getting smoked. I’ve gotten more consistent with the arm bars, still lots of kimuras, which is expected. Almost got an arm triangle and north south choke but I only hold for 5-10 seconds tops then transition because I think it’s counter productive to just muscle them on. Also playing around with brabo chokes and feeding the lapel.

I’d like to get to where the arm triangle/north-south/brabo are in my main arsenal of attacks, then start to focus on triangles/open guard play.

Today

ng pu
5x5x15lbs

floor press
wu
170x 5,5,12
little pain and tightness in the shoulder, will do a bunch more soft tissue work and then possibly just move to ohp only. For some reason it is only ever painful in my left (strongest) arm and only on the descent, odd.

kb swings
70lber 120 swings bunch of sets.

Hit 3x5x185lbs on floor press last week but the shoulder pain came back which was a bummer. Switched to kneeling bb ohp because my basement ceiling is short. Really like this movement because it is sort of like the floor press for ohp, you can't use your legs. Also it means I don't have to go to the gym and I get to use my texas power bar.

Yesterday

Kneeling ohp

5x5x105
135x2

This makes my shoulders feel good.

ng pu

5x5x20lbs

Getting over a hamstring tweak but still training bjj a lot. Went to 5 classes in the last 3 days and I don't feel too beat up. Did a lot of iastm and voodoo flossing to get my hamstring feeling better.

On the road traveling this week and learning a lot of closed guard at a different gym, which is interesting. Less white belts at this gym and smaller classes overall, means I am getting smoked a ton. Plus to work on technique, I am not muscling on submissions or muscling out of triangles and arm bars. I feel this better for development and safer overall

Still got a lot of kimuras and reverse kimuras this week, plus caught a guy in a no-gi ezekiel from half guard in the first no-gi class I've done since summer!

Still on vacation

Saturday

Incline press

wu
3x5x115lbs weird movement but doesn't hurt my shoulders.

ng pu

5x5x25lbs

Today

incline press

135x 5,5,6 shoulder tightness, no pain

ng pu

BwX 15, 10, 7,,4 near pr for this at a heavier bw.

Later in the day

standard grip pu

13xbw probably a pr can't remember, definitely a bw pr ha.

Bjj
Both hamstrings shaky, but still training. My open guard and closed guard is so terrible, need to get private coaching or a training partner to drill a ton of hours. My passing and half guard sweeping is OK and if I can get to side control, I do well but put me on my back and I am a 5 year old. Almost triangled and arm barred a guy from my closed guard today so making a little progress, but this was a guy I could have easily kimura'd (only sub I can hit from guard).

Today
Back from vacation so I guess I should start dieting blah.

ng pu
4x6x20lbs

120 or so 45lb kb swings just for some hamstring rehab, plus knee is a little achy.

BJJ

Seem to be getting better at closed guard, tried to triangle, arm bar, and back take a guy from closed guard but he overcommitted to the defense so hard I easily kimura'd him. Wish he would defend the kimura and let me triangle him though.

Did get a loop choke on a guy 1 second into a roll tonight, he didn't see it coming and almost passed out. I learned that choke and the setup from the training I did on vacation, so pretty happy.

Diet is going OK, lots of pre-halloween parties but not drinking has been helping.

Saturday

kneeling bb ohp

wu
3x5x105 was just to repeat last workout since it had been two weeks, bu this was easy so went up.
3x5x110 easy, will keeping going up like this, shoulders are super sore next day but no pain during lifts.

BJJ
Miss training everyday on vacation already but my home gym does a lot more free rolling which is a nice tradeoff. Hit a half guard kimura, kimura sweep, and baseball choke on one of my best regular training partners, felt really good because he used to kill me, and is still more technical than me.

Got an arm triangle locked in bicep deep on a blue belt in half guard and used it to pass guard but could not finish. I guess if I just use arm triangles to pass that is not totally bad but I think I need to private coaching to figure out what I am doing wrong, or a just some rando about my size that will let me spend a few hours choking them out ha.

Yesterday

NG pu
4x7x20lbs

Kneeling bb ohp
Wu
3x5x120 oops put too much weight on the bar, was only going to do 112.5.

120 kb swings with 45lber. Hamstrings got sore from this because I had not done them in a few weeks due to injury.