A Means to an End...

[PhxRPh]

Decided to start a journal over here, I've been pretty active at another board (aka StLRPh). My training for the past 3 years has been pretty basic and I've managed to go from 160lb to all-time high of 230lb. At 6'4" I started out incredibly skinny and weak.

All time PRs are:
Bench 235
Squat 315
Deadlift 375
OH Press 165
Push Press 180

For the last 2 months I've been focusing in BJJ and basically dropped all strength training. In that time my weight has also dropped to 210lb and my strength is in the shitter. So back to what helped me in the first place.

[PhxRPh]

9/27/11

BJJ Training -
Very small class, just me and another white belt. Worked on very basic stuff, which was good.

Ended with rolling. ~30 minutes of rolling. No time limits just kept going until there was a submission. Good times

[PhxRPh]

MadCow's 5x5

Week 1 Day 2

Squats
115 x 5
150 x 5
180 x 5
180 x 5

OH Press
60 x 5
70 x 5
85 x 5
95 x 5

Sumo Deadlifts
165 x 5
195 x 5
230 x 5
260 x 5

I've never done a cycle of MadCow's 5x5 and thought that I'd give it a go. I really like the lift selections and feel like the volume should be manageable with my BJJ classes.

[mark!]

Hell yeah back to 5x5, you made some solid progress on that bro. Glad to have you over here too.

[PhxRPh]

Hell yeah back to 5x5, you made some solid progress on that bro. Glad to have you over here too.

thanks Mark, it would be very nice to get back to where I was 6 months ago and then try to get that elusive 1,000lb total. :rockon:

[PhxRPh]

Last Night
BJJ - 90 minutes

Started the night with some shrimping drills and also maintaining hooks on someone that was standing by using your feet behind their knees.

Next up was technique, everything was from the guard with the same basic setup. In each instance you break down their posture get a high guard and then:

• Guillotine Choke
• Kimura

Ended the night with rolling. First round was with a 3 stripe blue belt. Got very sloppy and he got my back twice and sunk in a collar choke. Next up was another white belt, unlike the blue belt this guy outweighed me by about 50lbs. Focused a lot on staying mobile and active. Never got into any positional trouble and managed to mount him a few time, get a triangle, a butterfly sweep and guard from the start. Never did get a submission though but still very happy with keeping a dominant position throughout the rolling.

[mister69]

Nice rolling.

Be careful running 5x5 and bjj.

I found myself not being able to handle bjj and lots of squats / deads.
I leanred the hard way lol.

Best of luck!!!!!!!!

Sent from my DROIDX using Tapatalk

[PhxRPh]

Nice rolling.
Be careful running 5x5 and bjj.
I found myself not being able to handle bjj and lots of squats / deads.
I leanred the hard way lol.
Best of luck!!!!!!!!

thanks, I'm hoping that MadCow's isn't going to be too much. I'm not adding anything to it at all and since it's ramping weights only the final set is tough.

[PhxRPh]

Week 1 Day 3

Squats
120 x 5
145 x 5
175 x 5
205 x 5
240 x 3
175 x 8

Yates Rows
75 x 5
95 x 5
115 x 5
135 x 5
155 x 3
115 x 8

Bench Press
75 x 5
95 x 5
115 x 5
135 x 5
155 x 3
115 x 8

Good session. Everything felt good and probably where it should be. Bench is the only thing that I'm not too sure about. Used a conservative max but the weights are feeling heavier than they should. Hopefully with the increased frequency I'll get my form back pretty quickly.

[Carlito Gambino]

How you likin' them Yates rows? I honestly love doing them and they added some much needed size to my traps. Other than that, Madcow's is solid. Interesting choice though (seeing as you're doing BJJ as well), I would expect you to choose something like WS4SB.

[lhart6272]

I like madcow 5x5 variations and i train jits. Honestly though i think i did better of the dual factor set up of 5x5 while training jits. how ever my shoulder started taking quite a beating pressing 3 times a week as well as getting cranked on. currently though im using the basic ws4sb, i started with the 4 day aweek template but have lately found myself ALOT in the dojo" even teaching 2 small morning classes in the week so i scaled back to the three day a week as some of the guys im training on the weekdays are interested in doing alot of conditionig.

do you train much striking in your jits class? god we do

[PhxRPh]

How you likin' them Yates rows? I honestly love doing them and they added some much needed size to my traps. Other than that, Madcow's is solid. Interesting choice though (seeing as you're doing BJJ as well), I would expect you to choose something like WS4SB.

I've always done Pendlay rows in the past so we'll see how they go. So far, so good. I picked MadCow's for 2 main reason: exercise selection and because it's ramping to a max set (instead of straight weight across all the sets).

So far BJJ hasn't been too strenous. We do about 15min of drills (ligh/moderate conditioning), then technique and finally rolling. The effort in rolling is all highly variable. I've managed to become a lot less of a spaz and that helps tremendously. So depending on the guy.

With the smaller guys and the higher belts it's either more of a flow rolling but if it's one of the big white belts all out for about 5 minutes because that's just the way they roll :runaway:

[PhxRPh]

I like madcow 5x5 variations and i train jits. Honestly though i think i did better of the dual factor set up of 5x5 while training jits. how ever my shoulder started taking quite a beating pressing 3 times a week as well as getting cranked on. currently though im using the basic ws4sb, i started with the 4 day aweek template but have lately found myself ALOT in the dojo" even teaching 2 small morning classes in the week so i scaled back to the three day a week as some of the guys im training on the weekdays are interested in doing alot of conditionig.

do you train much striking in your jits class? god we do

I'll definitely be watching things and since the weight training is a supplement it will be the first thing to change if needed.

For striking we haven't done it once in 2 months. We've done 1 takedown from standing otherwise it's always on the ground and with the gi.

There is supposed to be an American Top Team affililiate opening about 4 miles from my house soon and I'll likely be going there (I drive 25 miles each way right now and spend more money on gas than training) when he gets up and running. I also found out yesterday that the BB at our school is opening a new school that's even further away and that we'll now be taught pretty much exclusively by a 3 stripe blue belt.

[lhart6272]

I'll definitely be watching things and since the weight training is a supplement it will be the first thing to change if needed.

For striking we haven't done it once in 2 months. We've done 1 takedown from standing otherwise it's always on the ground and with the gi.

There is supposed to be an American Top Team affililiate opening about 4 miles from my house soon and I'll likely be going there (I drive 25 miles each way right now and spend more money on gas than training) when he gets up and running. I also found out yesterday that the BB at our school is opening a new school that's even further away and that we'll now be taught pretty much exclusively by a 3 stripe blue belt.

we do alot of no gi trainig in the summer then in winter go to gi since most people wear heavy clothing in the winter, technically we dont do bjj and our ranking system is based of traditional japanese, we incorporate a few different styles in our trainig ie we strike like kick boxers....

[mark!]

Solid squat day hombre, looking good.