I am smashed. I have 2 more training sessions before going on vacation, and I am purposefully going well beyond overtrained. I started feeling the effects last Tuesday (lethargic, moody, insomnia, reduced appetite) I have trained every day since. The thought of training twice today made me damn near bawl in the shower this morning. I got some coffee and made it through. This is not the most fun way to train, but with a vacation coming up it's going to work out great. I have made a significant improvement in all of my numbers even in my destroyed state:
5/3/1 numbers first month:
military: 7 at 140
Dead: 7 at 355
bench: 9 at 205
this last week: (all of these done significantly overtrained)
Military: 5 at 165
dead: 6 at 415
bench: 8 at 225
theoretical max:
Previous cycle:
mil:185
dead: 487
bench: 266
bests this cycle:
Mil: 192
dead: 500
bench: 293
I am exceedingly happy with that. Tonight I'm going to go to class and just get wrecked. Tomorrow I'm going to do something stupid 50 box squats at bw perhaps? Dunno yet.
Then vacation. Lots of food. Training will be limited to hiking, a few push-ups, some light TRX work, and time to unwind.
Mahalo.
Monday, July 13, 2009
hundy.
Thoughts on UFC 100:
Alan Belcher's poor ground game and desire to trade should have been tailor made for Judoka Yoshihiro Akiyama.. assuming Akiyama had any desire to use his judo. Akiyama decided to trade and Belcher damn near (on my card did) pulled out the win. Beware the "next big thing" from Japan.
Do not piss off Dan Henderson.
Hendo needs to work more on traditional boxing. He's got a chin of granite, and more pop in his right hand than anyone, but to stand a chance against Silva, he's got to land it more easily and reduce the taken: given ratio from 3:1 to 2:1 (or less ideally)
GSP is great at moving in, striking and moving out. He does this 2-4 times and gets guys to chase him. Once they do he moves in, strikes, moves out, and changes levels. Guys run right into him. Great example of wrestling for MMA being different from wrestling.
Brock Lesner did a great job of only taking Frank Mir down when he could pass straight to half guard. Completely negated Mir's superior jitz.
Brock needs to calm the hell down and take notes from Dan Henderson on post fight decorum.
Jon Fitch must have really pissed off the UFC brass. They put him in a no-win fight AFTER the triple headlining show.
Fitch is a wrestler primarly and they put him in against Paulo Thiago, a super slick jiu-jitsu guy with big hands. Fitch HAS to take him to the ground then spend the rest of the round defending submissions. Either he gets caught (loss) or it's 15 boring minutes of Fitch smashing Thiago while the brazilian searches for pieces of Fitch to break off and mail back to Indianna.
What next? an unbroadcast fight between Fitch and grizzly bear? I hope he has paid his dues and comes back into the fold. He's one of the more interesting fighters in the welterweight divison.
Alan Belcher's poor ground game and desire to trade should have been tailor made for Judoka Yoshihiro Akiyama.. assuming Akiyama had any desire to use his judo. Akiyama decided to trade and Belcher damn near (on my card did) pulled out the win. Beware the "next big thing" from Japan.
Do not piss off Dan Henderson.
Hendo needs to work more on traditional boxing. He's got a chin of granite, and more pop in his right hand than anyone, but to stand a chance against Silva, he's got to land it more easily and reduce the taken: given ratio from 3:1 to 2:1 (or less ideally)
GSP is great at moving in, striking and moving out. He does this 2-4 times and gets guys to chase him. Once they do he moves in, strikes, moves out, and changes levels. Guys run right into him. Great example of wrestling for MMA being different from wrestling.
Brock Lesner did a great job of only taking Frank Mir down when he could pass straight to half guard. Completely negated Mir's superior jitz.
Brock needs to calm the hell down and take notes from Dan Henderson on post fight decorum.
Jon Fitch must have really pissed off the UFC brass. They put him in a no-win fight AFTER the triple headlining show.
Fitch is a wrestler primarly and they put him in against Paulo Thiago, a super slick jiu-jitsu guy with big hands. Fitch HAS to take him to the ground then spend the rest of the round defending submissions. Either he gets caught (loss) or it's 15 boring minutes of Fitch smashing Thiago while the brazilian searches for pieces of Fitch to break off and mail back to Indianna.
What next? an unbroadcast fight between Fitch and grizzly bear? I hope he has paid his dues and comes back into the fold. He's one of the more interesting fighters in the welterweight divison.
Thursday, July 9, 2009
week 3 recap.
I am trying to get the last 6 workouts of this 5/3/1 cycle completed by next Wednesday.
Week 2 is in the bag as of this morning.
Highlights:
Military: 7 at 155 ties a pr
Deads: 8 at 395 new pr
Bench: 10 at 215 not a pr, but I'm pretty happy with it.
Sorry for the lack of updates..
Here's a bunny with a pancake on its head:
Mahalo.
Week 2 is in the bag as of this morning.
Highlights:
Military: 7 at 155 ties a pr
Deads: 8 at 395 new pr
Bench: 10 at 215 not a pr, but I'm pretty happy with it.
Sorry for the lack of updates..
Here's a bunny with a pancake on its head:
Mahalo.
Tuesday, July 7, 2009
Chickenpoop.
Crazy busy of late.
Last week I trained jiu-jitsu Monday, Wednesday, Thursday, Friday, and Saturday. Lifted tuesday, and did some conditioning, conditioned Friday afternoon. The next 8 days I have to fit in my last 6 heavy workouts for the 5/3/1 cycle 3. then I go on vacation.
I'm going to be wrecked.
Sorry I've not posted much. Things are going to be a little dull around here for a while.
Mahalo.
Last week I trained jiu-jitsu Monday, Wednesday, Thursday, Friday, and Saturday. Lifted tuesday, and did some conditioning, conditioned Friday afternoon. The next 8 days I have to fit in my last 6 heavy workouts for the 5/3/1 cycle 3. then I go on vacation.
I'm going to be wrecked.
Sorry I've not posted much. Things are going to be a little dull around here for a while.
Mahalo.
Thursday, July 2, 2009
Let 'er Rip.
The wit and wisdom of Mark Rippetoe.
Last night's class was a couple of passes from half guard, and a lot of stand-up.
I am pooped.
No lifting today as I am going back to class to help a couple people out with their takedowns.
Mahalo.
Last night's class was a couple of passes from half guard, and a lot of stand-up.
I am pooped.
No lifting today as I am going back to class to help a couple people out with their takedowns.
Mahalo.
Wednesday, July 1, 2009
Remember kids: hands down, chin up.
Training has been good this week.. so far at least.
Monday, I had a good session at jiu-jitsu. We worked on some back control escapes. I even got to teach the 'granby.' (see video below)
At the end of class I was awarded my second stripe on my blue belt. I did not expect that at all. Totally shocked.
Neil was awarded his blue belt. He deserved it. I gave him his first roll of the evening and did my best to put it on him. He took some lumps, but he managed to avoid getting subbed. After that I got a late roll with 'D' he's always great to roll with. He's really upped his game a lot. It was a fun roll. He caught me with a filthy arm-bar at the end. It was nice.
Since the wife is out of town, I ended up staying very late, and chatting with folks. It was good to be back. Jiu-jitsu is really part of my life now, and I don't feel right if I'm away for too long.
yesterday morning was bench day week 1:
5 at 155
5 at 180
14 at 200 this ties a PR for "calculated max" and when compared to my previous best of 12 at 185 before starting the 5/3/1 it's a major improvement. I can't wait for week 3 see how many reps I can get at 225.
superset:
chins: 5 at bw
push-ups: 15
neck work (some)
x4
In the afternoon I did lots of mobility work, drop snatches and hang snatches. worked up to 2 at 135 for the hang snatch.
then did 20 minutes or so of heavy bag work. Just thinking about footwork and technique. This was a lot of fun. I still miss boxing. It's too bad my feet can't handle all of the jump-rope that most gyms require. My lead hook still has some pop as long as I remember to turn my hip over and roll the shoulder. Fun stuff.
Mahalo.
Monday, I had a good session at jiu-jitsu. We worked on some back control escapes. I even got to teach the 'granby.' (see video below)
At the end of class I was awarded my second stripe on my blue belt. I did not expect that at all. Totally shocked.
Neil was awarded his blue belt. He deserved it. I gave him his first roll of the evening and did my best to put it on him. He took some lumps, but he managed to avoid getting subbed. After that I got a late roll with 'D' he's always great to roll with. He's really upped his game a lot. It was a fun roll. He caught me with a filthy arm-bar at the end. It was nice.
Since the wife is out of town, I ended up staying very late, and chatting with folks. It was good to be back. Jiu-jitsu is really part of my life now, and I don't feel right if I'm away for too long.
yesterday morning was bench day week 1:
5 at 155
5 at 180
14 at 200 this ties a PR for "calculated max" and when compared to my previous best of 12 at 185 before starting the 5/3/1 it's a major improvement. I can't wait for week 3 see how many reps I can get at 225.
superset:
chins: 5 at bw
push-ups: 15
neck work (some)
x4
In the afternoon I did lots of mobility work, drop snatches and hang snatches. worked up to 2 at 135 for the hang snatch.
then did 20 minutes or so of heavy bag work. Just thinking about footwork and technique. This was a lot of fun. I still miss boxing. It's too bad my feet can't handle all of the jump-rope that most gyms require. My lead hook still has some pop as long as I remember to turn my hip over and roll the shoulder. Fun stuff.
Mahalo.
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