Monday, October 23, 2017

Rabbit Season!


squat / bench / row


Sunday, October 22, 2017

Cardio!


LSD
9.29 cal/min for 48 minutes

Thursday, October 19, 2017

Training Day: Thursday


See Training Day: Tuesday for Today's Lesson

+

24+ minutes Live Training

Wednesday, October 18, 2017

Duck Season!


squat / press / deadlift



Tuesday, October 17, 2017

Training Day: Tuesday


Sprawl Counter to Front Bear Hug Over the Arms / Leg Block and Takedown Counter to Headlock from Front Bear Hug / Lapel Wrist Wrap Set-Up for Baseball Choke from Side Control / Kimura Trap from Side Control 

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30+ min Live Training

+

10 x 3/4 pull ups EMOM

Monday, October 16, 2017

Rabbit Season!


squat / bench / row




Saturday, October 14, 2017

Training Day: Saturday


30+ minutes Live Training

Gracie Barra Northwest Supports Puerto Rico Relief Fundraiser

Friday, October 13, 2017

Cardio!

10 x 3 chin ups / parallel-grip pull ups EMOM

10 x 6 EMOM dips

LSD
8.96 cal/min for 33 minutes

Thursday, October 12, 2017

Training Day: Thursday


See Training Day: Tuesday for Today's Lesson

+

30+ minutes Live Training

+

10 x 3 pull ups EMOM

Wednesday, October 11, 2017

Duck Season!


squat / press / deadlift




Tuesday, October 10, 2017

Training Day: Tuesday


Straight Punch Counter Slip to Double Leg / Double Leg Drill /  Pull Closed Guard to Knee Shield Scissor Guard with Belt Grip to Back Take

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4 x 3 min Specific Training / 2 x 8 min Live Training

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10 x 3 pull ups EMOM

Monday, October 09, 2017

Rabbit Season!


squat / bench / row


Friday, October 06, 2017

Duck Season!


squat / press / deadlift


Thursday, October 05, 2017

Training Day: Thursday


See Training Day: Tuesday for Today's Lesson (T)

+

10 x 3 pull ups EMOM

Wednesday, October 04, 2017

Cardio!


10 x 3 chin ups / parallel-grip pull ups EMOM

10 x 6 EMOM dips

LSD
9.19 cal/min for 45 minutes


Tuesday, October 03, 2017

Training Day: Tuesday


Escape from front bear hug under the arms / Securing reverse side control after losing underhook during guard pass / Taking the back counter to mount attack

+

25+ minutes specific / live training

+

10 x 3 pull ups EMOM

Monday, October 02, 2017

Rabbit Season!


squat / bench / row


Sunday, October 01, 2017

Press One Bench Two Squat Three Pull Four

One of my goals with weight training is to reach an estimated combined total of 1,080 pounds in the squat, bench press, overhead press, and deadlift. This is the classic "press one plate, bench two plates, squat three plates, deadlift four plates" mark of "advanced intermediate" distinction that everyone who lifts has heard about. Ideally, I'll accomplish this at a bodyweight between 148-152 lbs.

I spent the first three months of the year focusing on strength gains and learning the basic lifts. It turned out to be more like three and a half months - including two, 20% deloads (!). Going forward, the idea is to spend half the year focusing on max strength (October - March) and the other half on conditioning (April - September).


Truth told, I anticipate peaking in August (the same month as the Seattle Open and the Master Worlds, btw) and using September largely as a transition month given the seasonal pick-up in my life at the Daily Planet. But the general idea holds.

My strategy will be to return to StrongLifts 5x5 training three days a week, which was very effective during my initial strength cycle earlier this year. My goal is to rep 105/145/200/235 for a rep total of 685 by the end of October. This would restore me to near where I was in late April at the end of my last strength phase (105/160/210/245).

From here, I want to switch to Russian Strength-Skill training over the balance of the year as a skill-enhancing/staging phase. Then, in 2018, I'll go back to StrongLifts 5x5 in earnest for the 90-day push to a rep total of 835 (135/175/230/295) by the end of the current strength phase in late March. Based on the Epley 1RM formula, this would give me an estimated combined total of 973 pounds in the Big Four after two strength cycles.

If all this goes as planned, I'll reach my Press One Bench Two Squat Three Pull Four goal sometime during my third strength cycle from October 2018 - March 2019.

Saturday, September 23, 2017

Conditioning: "John Henry"


10 x 3 alternating parallel / supinated grip EMOM pullups

LSD
9.5 cal/min for 60 minutes

10 x 6 EMOM dips

Thursday, September 21, 2017

Training Day: Thursday


See Training Day: Tuesday for techniques

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25 minutes specific / live training

Wednesday, September 20, 2017

Tuesday, September 19, 2017

Training Day: Tuesday


Kata Garuma (fireman's carry) drill / Headlock escape with shoulder roll / Headlock escape turn to knees / Side mount to guard recovery / Side mount escape to turtle control

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32 minutes specific / live training

Monday, September 18, 2017

Conditioning: "Study of a Galley Slave"


10 x 3 alternating parallel / supinated grip EMOM pullups

10 x 6 EMOM dips

4 x 500m row sprints

1.5 mile hike

Sunday, September 17, 2017

Sunday, September 10, 2017

My First BJJ Tournament - and Yours


Twelve years ago today, I participated in my first Brazilian Jiu-Jitsu tournament. I was 38, with three and a half weeks of training under my white belt.

Maybe you've been thinking about competing in a jiu-jitsu tournament. I competed at local BJJ tournaments at every belt level until I earned my black belt. I was a "win-one, lose-one" competitor until purple belt, and never won a match at brown.

In my first five or six years of training, there was a good sized cohort of us who always competed locally - particularly the Revolution tournaments. There was no pressure to compete. But it was fun to train for the tournaments and the camaraderie among the unofficial GB Seattle competition team (basically anyone from the school who competed at any given event) was real.

I have no idea what it is like these days for the over 35 crowd competing locally - though I note that masters/executive divisions are appearing more frequently than they used to. But I'm a big proponent of participating in BJJ tournaments regardless - at least as a white and blue belt.

Part of what makes jiu-jitsu so appealing is its realness. The fact that we get to actually practice what we preach rather than just waving our arms and legs in the air or, as Bruce Lee famously observed, striking objects that do not strike back, is game-changing for anyone whose has had a lifelong affection for the martial arts. And that makes BJJ competition - again, from this perspective - a must do.

So my recommendation is that you get some. Even if just a little bit. Over time if not immediately, I'm guessing you'll be glad you did.

Monday, September 04, 2017

Holiday Morning: Soos Creek


Monday stroll / 90 minutes

Friday, September 01, 2017

Training Day: Friday


Open Mat
20 minutes Live Training

Thursday, August 31, 2017

Training Day: Thursday


Transition to guard from turtle / Over-under pass drill alternating left to right / Over-under pass to side control / Over-under pass to back take

+

30+ minutes Specific / Live Training

+

pullups
10 sets / 4 reps / EMOM

Tuesday, August 29, 2017

Training Day: Tuesday

Transition to guard from turtle / Over-under pass drill alternating left to right / Over-under pass to side control

+

30+ minutes Specific / Live Training

+

pullups
10 sets / 4 reps / EMOM

Sunday, August 27, 2017

Sunday Morning: Soos Creek


Sunday bike ride / 60 minutes