Relaxed stretches for side split and right leg front split

Been looking into some dates for bjj competitions. There's a new, small competition on feb 12th which I'm considering for my first comp.
Then a month later it's Nordic bjj open which is a bigger one I'd like to also join.

Maybe the small one to try competing out and then the bigger one depending on how it felt

overall
32/150 bjj classes.
336/2000 sidelifts and front lifts per leg (total of 8000 lifts)
109/1000 minutes spent at full range/close to full range for all the splits combined

Awesome
I got a bit discouraged with the flexibility training due to being so far away from middle split and googling about how long it takes. Seems like it could possibly take years for me to get there with middle splits.
However I'm gonna do all I can to get there faster!
One thing that's motivating me is that once I achieve splits, maintaining flexibility will take almost 0 effort compared to maintaining something like strength

Bjj today, techniques from guard and some rolling.

dynamic stretching + relaxed static stretching.
Worried I might be stretching to hard when i stretch felt like I've regresed some today.

overall
33/150 bjj classes.
396/2000 sidelifts and front lifts per leg (total of 8000 lifts)
135/1000 minutes spent at full range/close to full range for all the splits combined

overall
33/150 bjj classes.
442/2000 sidelifts and front lifts per leg (total of 8000 lifts) +46
135/1000 minutes spent at full range/close to full range for all the splits combined

Just one week left to camp! pumped, Will be fun to see some promotions and to train bjj 8 times in a week.

Did front splits stretches today

33/150 bjj classes.
442/2000 sidelifts and front lifts per leg (total of 8000 lifts)
161/1000 minutes spent at full range/close to full range for all the splits combined

Brutal nogi class
We did some standing guillotine stuff and takedowns and tons of rolling, both normal rolling and starting standing.
Feel like I will have a stiff neck and a sore throat tomorrow

Rolled a bunch with purples and brown belt and obv got smashed.
Vs a white belt though I managed to pull off this mounted triangle with roll into normal triangle 3 times in a row which was kinda funny


Pretty much this one on 1:22, but after he graps his shin at 1:35, I roll to my back and lock the triangle from there




Also did dynamic stretching and weighted split training

34/150 bjj classes.
478/2000 sidelifts and front lifts per leg (total of 8000 lifts)
180/1000 minutes spent at full range/close to full range for all the splits combined

BTW,
my relaxed stretching routine which adds 30 minutes towards my goal and my weighted stretching routine which adds 15 minutes towards my goal both take around 75-90 minutes to complete

I also have a chill routine which I do days between these 2 heavy routines which takes about 15-20 minutes.

[x] Stiff neck
[x] sore throat

will do a bit of dieting for the rest of the year. Would like to drop a few kg and want to avoid going to nuts during december and gain 1000 kg.
Not fat now but 4-5kg less would be perfect imo

plan:
6 weeks of 2300 kcal per day
1 week of 2300 kcal per day + one day of as much as I want (xmas)
1 week of 2300 kcal per day + one day of as much as I want (new years)
x weeks of reverse dieting

Day 1: 89,1kg

Had a good bjj class today.
Mainly because I was rolling with a blue belt and every time we roll I can't stop him from passing my guard and it's been feeling like he's doing the same guard pass every time. I just asked him what he's doing and he spent 5 minutes showing me how to do it and one way to make it harder for him to do it to me. I loved the guard pass and it should fit me since I'm pretty tall.

Did some dynamic stretching before the class and just some chill stretching for 20 minutes afterwards.

Macros

protein: 174g
carbs: 126g
fat: 123g
kcal: 2302

Since I'm updating about dieting I'll also add that I'm 3 weeks free from nicotine, feel like I'll finally be able to kick it now.

35/150 bjj classes.
524/2000 sidelifts and front lifts per leg (total of 8000 lifts)
180/1000 minutes spent at full range/close to full range for all the splits combined

It's gotten to be a bit cliche, but Bulletproof style coffee for breakfast has done a lot of good for me. I do a cup in the morning as my breakfast meal, then I do a fruit/veggy shake right after training (kale, two avocados, banana, blueberries, chia seeds, cold pressed cranberry juice). At night I tend to eat whatever I want, within reason, I try to stay away from fast food and anything processed.

Should put some acai in the shake to make it more cliche
I've heard about bulletproof coffee many times on jre but never really got the point of it and haven't tried it, care to enlighten me?
Have done shakes etc in the past but often get tired of it. I also don't really have any problems with dieting, I just go iifym with kcal goal and rough goal for protein, fairly high fat and I'm usually good, eating lots of hamburgers etc. Don't think losing a couple kg will be any issue

Well, it seems to make the caffeine work longer by binding with the fat in the MCT oil. But for me, the main thing is that it's kinda filling and is about 400 calories. It just works well as breakfast for me.

I could spend days reading the pros and cons but it makes my head spin. From what I've gathered, it's probably more beneficial to a person on a ketogenic diet, since it's loaded with fats, and that would make it a huge energy source.

I usually have a regular cup of coffee first while I'm waking up. It's kind of hard to roll out of bed and drink butter and oil, lol.

That makes sense.
My diet is fairly low in carbs and high in fat by default because that's how I like to eat but I think I eat too much carbs to be ketogenic.
Head mct oil can give you the ****s though?
Friend gave me coffee with coconut oil in it, didn't really like it.
Might try this some day though, I'm curious about the butter

11:00
Kang foo vs roo jitsu, that standing rnc tho!

Day 2: 88,9kg (-0.2kg overall)

felt like eating like a kid this morning so had some vanilla/raspberry yoghurt with rice crispies.

Macros
Protein: 179.5g
Carbs: 223.9g
Fat: 77.6g
Kcal: 2297

Training

Strength training
4 sets of pull ups
4 sets of weighted push ups
4 sets of lateral side raises
4 sets of rear delt fly
4 sets of one leg skwats, body weight
4 sets of abwheel rolls
3 sets of curls for the gurls

And did relaxed static stretching for splits

Goals progression
35/150 bjj classes.
524/2000 sidelifts and front lifts per leg (total of 8000 lifts)
210/1000 minutes spent at full range/close to full range for all the splits combined
0.2/5.1 kg lost


Excited for this weekend! First bjj camp then beer and epic ufc event at friends house

Day 3: 88,8kg

Macros
Protein: 152,5g
Carbs: 222g
Fat: 96g
Kcal: 2297

Training

mma class. Lots of ground which was fun. Rolling while also being allowed to punch was interesting.

stretching

Relaxed static, about 80 minutes

Goals progression
35/150 bjj classes.
524/2000 sidelifts and front lifts per leg (total of 8000 lifts)
240/1000 minutes spent at full range/close to full range for all the splits combined
0.3/5.1 kg lost

Day 4: 88,6kg
Feeling ripped in certain lighting.

Macros
Protein: 191,5g
Carbs: 156.6g
Fat: 101.4g
Kcal: 2297

Training
bjj class,
we drilled lots of techniques from guard: armbar, reversed armbar, omoplata, gogoplata, triangle, 2x collar chokes.
Not all that much rolling, mostly trained with a new girl and helped her out.

stretching
15 minutes of general chillax stretching after the bjj class

Goals progression
36/150 bjj classes.
524/2000 sidelifts and front lifts per leg (total of 8000 lifts)
240/1000 minutes spent at full range/close to full range for all the splits combined
0.5/5.1 kg lost

Next up is bjj camp!

Day 5: 88,2kg
Boom!

No training today, will do some stretching and some resting

Macros
Protein: 184.9g
Carbs: 150g
Fat: 106,8g
Kcal: 2299

stretching
Weighted splits training and dynamic stretching

Goals progression
36/150 bjj classes.
570/2000 sidelifts and front lifts per leg (total of 8000 lifts)
245/1000 minutes spent at full range/close to full range for all the splits combined
0.9/5.1 kg lost

if 100 hours drilling at home is what I think it is...

You are going to be ripped AF.

workout goals...

GOGOGOGO Garlic!!!! <3

Feels like my flexibility for splits is regressing this week.
Think I will ease off on the dynamic stretches a bit, might be getting too much,
I'm finishing week 3 now on my stretching program, week 5 is a back off week where I will only be doing light stretching for 15 minutes or so. Hopefully that will help


Lmao

Day 5: 87,7kg



Goals progression
36/150 bjj classes.
570/2000 sidelifts and front lifts per leg (total of 8000 lifts)
245/1000 minutes spent at full range/close to full range for all the splits combined
1,4/5.1 kg lost

Love the detail in this thread. Keep it up mate !!!

Cool to hear you are stretching too

Jesus, 3 bjj classes in one day was brutal, but fun.
We got 6 new blue belts, 3 new purples and 1 new brown!!


Thanks Being flexible is really useful for both bjj and for kicks. Also it's gragging rights to be able to do splits

When you say you got these taps, is your class just straight rolling? The place I go spends a bit more time learning techniques at first. I don't think any of the students would be able to find multiple subs that soon.

Day 7: 87,9kg

First class of the day done, great class.

Post jits body with about 5 kg left to lose


Goals progression
40/150 bjj classes.
570/2000 sidelifts and front lifts per leg (total of 8000 lifts)
245/1000 minutes spent at full range/close to full range for all the splits combined
1,2/5.1 kg lost