5/3/1, Kettlebells, and MMA (5/31/12)

Conditioning time again! Tried a new warmup today that I really liked. Basically it was a nonstop ladder that alternated between 2-handed swings and goblet squats. It went like this:

1 swing/1 squat
2 swings/2 squats
3 swings/3 squats
4 swings/4 squats
5 swings/5 squats

I used a 24kg kettlebell and never stopped or put it down until all reps of both exercises were complete. Then I did it again.

After the warmup, I took one of the root hog sleds outside, loaded 100 pounds on it, and pushed it for 12 trips of 25 yards each.

Training tonight was a movement/stance drill, followed by 10 rounds of boxing.

5/3/1, Kettlebells, and BJJ (5/30/12)

It was time to get back to the grind today after a long weekend of the zoo, pool parties, and generally eating too much of things that I shouldn't have. I did do some standup training yesterday, but no lifting or conditioning.

DEADLIFT

WORK SETS:
240x5
275x5
310x10

ACCESSORY WORK:
Box jumps (24") - 5x5
Kettlebell swings (32kg) - 3x15

Worked on tightening up cross-side top, and then rolled for about 45 minutes straight.

Saturday Fun In The Sun

So I got bored this afternoon and went to the gym. I guess 3 lifting days, 2 conditioning days, and 4 training sessions this week just wasn't enough. I grabbed a 24kg kettlebell, loaded 140lbs on the prowler, and I headed outside. It was a pretty simple day. After warming up with 100 2-hand swings, I pushed the prowler for 10 trips of 25 yards each. After that, I strapped the prowler to my belt and dragged it for another 100 yards. Finished up with some foam rolling and stretching. Not a bad way to kill some time.


(In the interest of full disclosure, the tire just lives outside. The only thing that I used it for was a seat.)

5/3/1, Kettlebells, and BJJ (5/25/12)

Didn't do too much on Thursday. Just a quick Hurricane and then 10 - 3 minute rounds of boxing. Still ended up pretty sore for some reason though.

For this cycle of bench, I'm trying something different. Instead of using a regular bar, I'll be using the log bar we got from Sorinex. It's a 60lb bar with neutral grips and a "log" section in the middle, probably about 8" in diameter. It's about the same as doing a 2-board press. I figure that it should be a little less stressful on my shoulders.

BENCH

WORK SETS:
135x5
155x5
175x8

ACCESSORY WORK:
Dips-4 sets of 10 supersetted with
TRX rows-4 sets of 10

Got in a good, nonstop 30-minute roll with Lawson, one of our pro fighters.

5/3/1, Kettlebells, and BJJ (5/23/12) *Cycle 2*

Finally time to get back to some regular lifting. If I understand things correctly, I need to add some weight to my starting numbers. So now they'll look like this:

Squat: 290
Bench: 205
Deadlift: 370
Military: 105

And that takes us into squat day.

WORK SETS:
185x5
215x5
245x8

ACCESSORY WORK:
Goblet squats (24kg) - 5x5

Grappling tonight was pretty much just a few minutes of cross side drills followed by an hour of live rolling.

5/3/1, Kettlebells, and BJJ (5/22/12)

Monday was military press and my last deload workout before increasing the weights and starting the 5/3/1 cycle all over again.

MILITARY PRESS

WORK SETS:
40x5
50x5
60x5

ACCESSORY WORK:
Pushups - 3 sets of 10 supersetted with
TRX rows - 3 sets of 10

Worked some cross-side chokes and did some light grappling.

Today's workout was just some light conditioning since I didn't feel too good.

CONDITIONING:
Kettlebell snatch (16kg) - 3 sets: 1 mph/12-15 rpm
Kettlebell armbar - 3 per side

The Average American Diet

The Average American Diet is sometimes also called the Standard American Diet, or SAD. And it most certainly is sad. This is terrible. Try to be better than this. If you need help on where to start, the paleo diet is a good place to start. That's what I base a lot of my own personal nutrition guidelines on, and I've never felt better.
For the article this image came from, click here.

2012 Copa America Submission Grappling Championship

It finally happened. Yesterday was my first grappling tournament. Things got off to a rough start since I had to work the night before and got less than two hours of sleep before we had to leave for Atlanta, but it still turned out well. We got to the tournament shortly after 9am for the weigh-ins. The limit for master's middleweight was 189.9, and I made it easily at 187. Most of the morning and early afternoon were spent coaching our kids and teens as they competed in their matches (all of whom did really well). My first match wasn't until around 3pm. When my turn finally rolled around, I got a bit of a surprise. It seems there was no one else in my weight class, so I had to fight up a class (cruiserweight was 190-209.9). Fortunately, I'm used to training with larger opponents. I was a little nervous during my first match, but I managed to go out and get a takedown. I jacked up my foot somehow, but I maintained good top control and won my first match on points. I got another takedown in my second match, but I managed to get behind on points. I did get a reversal though, and caught my opponent in an arm-in guillotine just a few moments later, causing him to tap out. And that was it. I had won the men's masters advanced division. All in all, it was a fun day and a good experience. I definitely think I'll be competing again.


If you're interested in trying out Brazilian Jiu-Jitsu for yourself, come see us at Athens Fitness and Mixed Martial Arts.

5/3/1, Kettlebells, and BJJ (5/18/12)

Just did some conditioning on Thursday

CONDITIONING:
Level 2 hurricane
Turkish getups (20kg) - 3 per side

Came in today and did my deload deadlift

DEADLIFT

WORK SETS:
140x5
180x5
215x5

Walked 2 miles on the treadmill and did a bunch of foam rolling for recovery. Copa America is tomorrow morning. My weight is good and I feel ready, but I'm not looking forward to getting up in the morning since I have to work tonight. Oh well, it'll be fine.

5/3/1, Kettlebells, and BJJ (5/16/12)

I understand the concept of deloading, but it always feels strange to go into the gym and essentially do nothing. Today's workout would barely qualify as a warmup for most bench days, but sometimes less is more.

WORK SETS:
80x5
100x5
120x5

ACCESSORY WORK:
Kettlebell armbars (12kg) - 3 per arm

Worked on killing the inside arm from cross side top and a walkaround d'arce before a few rounds of live grappling.

5/3/1, Kettlebells, and BJJ (5/14/12)

Finally finished up my first cycle of 5/3/1 and so far, I've been enjoying it. Today started my deload week before the next cycle begins, which is convenient since I'm planning on competing in the Copa America grappling tournament this weekend. I've never competed in grappling tournament before and I'm looking forward to it. Now I just need to drop about 6-7 pounds this week so that I can compete in a lower weight class. Anyway, on to today's training.

SQUAT

WORK SETS:
115x5
140x5
165x5

Just did a little foam rolling and stretching before teaching class. Tonight's training involved some cross-side isolation and live grappling.

5/3/1, Kettlebells, and BJJ (5/12/12)

Didn't post yesterday (5/11), but I did get in my last workout before the deload week.

MILITARY PRESS

WORK SETS:
75x5
85x3
95x8

Did chinups between each set

ACCESSORY WORK:
Pushups - 4 sets of 10
Kroc rows - 20 reps (40lbs)

Rolled with the head instructor for 45 minutes straight.

Went in today and did some light conditioning work.

Level 2 Hurricane (with abs)
Tabata interval on the battle ropes

5/3/1/, Kettlebells, and BJJ (5/9/12)

DEADLIFT

WORK SETS:
270x5
305x3
340x3

ACCESSORY WORK:
GHR - 4 sets of 6

Did an hour long grind match for grappling class.

5/3/1, Kettlebells, and BJJ (5/7/12)

Woke up exhausted for some reason, even though I got plenty of sleep. Oh well, on to bench day.

BENCH

WORK SETS:
150x5
170x3
190x5

Chinups between each set.

ACCESSORY WORK:
Dips - 3 sets of 10 supersetted with
TRX rows - 3 sets of 10

Taught class and called it a day. I was just too tired to grapple.

5/3/1, Kettlebells, and MMA (5/5/12)

Finally getting around to posting workouts from 5/3 and 5/4. Thursday (5/3) was another conditioning day, so here we go:

CONDITIONING:
100 2-handed swings with a 24kg kettlebell (20 reps at the top of each minute for 5 minutes)
Prowler + 90lbs: 10 trips of 25 yards each
Tabata interval with the sledgehammer

3 rounds of handpads and 10 rounds of boxing

Friday (5/4) marked my first cycle of the 1 rep phase in the 5/3/1/ program.

SQUAT

WORK SETS:
210x5
235x3
265x5

Unfortunately, that's all I had time to do before teaching a class. I got in a few rounds of grappling after that, though.

5/3/1, Kettlebells, and BJJ (5/2/12)

It looks like I forgot to post yesterday. I just did some snatches with the 12kg kettlebell. 5 sets, 16 rpm/1 mph. That was followed by an hour or so of hard sparring, in which I thought I broke my foot on someone's knee. Turns out it's ok. So on to today.

MILITARY PRESS

WORK SETS:
70x3
80x3
90x10

Did some chinups between each set

ACCESSORY WORK:
Pushups - 4 sets of 10 supersetted with
TRX Rows - 4 sets of 10

Finished with an hour and a half of cross-side bottom work and live rolling.