17 July
0605 hrs
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| Why to practice the fireman's carry. |
Partner Carries 30 min x 100 lbs Heavy Bag x 100 meters
Capt Kirk Shrugs 2 x 135 x 25-30 reps
Banded Shoulder series 1 x 15 x red EFS band
As written in the book this is 100 yards x 30 min. Last time
I completed 30 min of Prowler pushing. I will work on getting a partner for the
next time this comes around. The heavy bag was not nearly heavy enough. Maybe I
should just get my hands on a log. Regardless I did not run the distance but I did
waste time sauntering either. When I got to the end point I would drop the bag,
take a few breathes, pick it back up and return, remembering to switch
shoulders. This is supposed to be a training specific event and I will continue
to get closer to mimicking what it is the aim of it is supposed to be.
The Shrugs was because simply, I miss doing these.
18 July
0555 hrs
I got to the Gym just in time to hear the fire alarm go off.
I only had minimal time for a short session so no dice today.
I did go to Jits class and worked on Technique for an hr.
maybe 5 min of rolling with some junior guys. As time goes on the level of guys
I roll with and time spent rolling will come into play. One, because new guys
can either be really easy to roll with or can be a struggle because they use
max energy, senior guys can really work me over. How long I roll for I will
manage for the next 6 weeks until my body adapts to rolling and so I manage
energy levels.
Right now the priority is Healthy, Training, Jits, in that
order. When I find a competition, probably in early 2015, my focus will shift
to Jits, Trg, Healthy as preparations ramp up. This may sound insane to the uninitiated,
but that is how it is when training to grapple on regular basis for an
impending competition. Something is always sore or uncomfortable. For now it is
about Mat time, remembering technique, and skill building.
The other portion of my plan is 1 hr a day of BJJ time.
Whether it is skill work, actually rolling time or watching videos (to review
shit I know but to fine tune Technical points) there will be a definite time
carved out for Jits.
19 July
0800 hrs
Pull Ups 10 x 6
Total time for this was less than 30 min (28-29 min time
range). I did not watch my rest periods all that closely but I think my longest
rest was 3 min. The Training area in the field house was a mess. This is a
usual occurrence Saturday morning. Must be all those ambulatory training
sessions people have at 10 pm on a Friday night. I also had Friday’s training
session to make up as well, which recommended to be completed in less than 20
min closer to 15 min if possible. I took abut 3 min and then got after it. I
was already setup (something else I did between sets of Pull Ups.)
KB Swings (1 min Rest) 2 x 1 min 30 sec x 70 lbs KB
Rear Delt standing rows 3 x 20 x Red EFS Bands
GHR (AMRAP) 31, 21 reps
Heavy bag Carry 1 x 400 m x 100 lbs heavy bag
I came in just under 15 min, something around 14 min 20 sec
or so. Those KB swings were ass kickers for sure (lower back hates me today as I
type this). Rest if not timed was traveling from my training log book (Less
than 1 min). Nothing sloppy, good solid reps. The Heavy bag I did shuffle with
and switched shoulders at the 200 m point on the track. The Rear Delt rows I normally
do on the pull down machine but I did not want to waste time walking across the
facility to the weight room for 3 sets only to have to travel back to the Field
house to use the GHR.
Barbell curl
1 x 82 reps x 60 lbs
40 sec rest
1 x 19 reps x 60 lbs
Finished up with some bicep tendon prehab /rehab work, which
also has the added side effect of giving me a massive bicep pump (I cannot
touch my shoulders for at least 2 hrs afterwards.) I decided today after
scribbling in my log I wanted 100 reps. So I went back to the bar and crushed
out 19 more reps to increase the total to 101 reps. I will stay with the one all out set
trying to get to 100 reps but I will probably start doing this if it doesn't
cause any irritation to my bicep tendon.
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| Keep Moving forward, Keep getting Strong(er) |
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