Duck Season: Cycle 2, Day 2

5/3/1  "Jack Shit Protocol"

OHP (max set/rep) 90 x 10

deadlift (max set/rep) 220 x 10

Cardio!

LSD

7.33 cal/min for 47:30 minutes

FloGrappling Features Lucas Lepri

Hopefully this is the first of many such aggregations by FloGrappling. Especially nice to see Lepri featured because he is one of the most overlooked champions of all time.

Rabbit Season: Cycle 2, Day 1

5/3/1 "Jack Shit Protocol"

squat (max set/rep) 195 x 9

bench (max set/rep) 145 x 9

+

4 x 500m row sprints

2:14, 2:05, 2:06, 2:03

Sunday Study: Single X and Goose Guard

30 Days Down, 150 to Go

I'm one month into the T-Nation Transformation Challenge. Starting on January 1st, the goal of the Challenge is simply to spend the subsequent six months building the body you've always wanted. I'm still on this big fat #50isthenew30 bandwagon, and figured that this would be a "fun" way to finish off my Year of Living Agelessly.

So feel free to visit my Transformation Challenge page if you're into that sort of thing (i.e., workout logs, resistance training grousing, semi-nude "progress report" selfies, etc.). I'll be sharing the final results on May 31st, on the eve of my 51st birthday.

Cardio!

10 x 6 dips EMOM

+

LSD

7.87 cal/min for 47:30 minutes

Training Day: Thursday

Collar grip to single leg / Hipscape to single leg counter to knee on belly /  Hipscape to single leg counter to knee on belly to armtrap collar grip to takedown to armbar

+ 

20  minutes Live Training

+

BJJ Circuit*

* Due to injury to left elbow, swapping out chins for ergo rows

Cardio!

LSD

7.20 cal/min for 47:20 minutes

Duck Season: Cycle 1, Day 6

5/3/1  "Jack Shit Protocol"

OHP (max set/rep) 90 x 10

deadlift (max set/rep) 215 x 10

+ 

4 x 500m row sprints

2:08, 2:14, 2:09, 2:09

Training Day: Tuesday

Hip throw counter to front bear hug over the arms / Scoop toss counter to rear bear hug over the arms / Mount escape bridge and roll / Mount escape - recover guard (T)

+

12 minutes Live Training

+

BJJ Circuit

Cardio!

LSD

7.22 cal/min for 47:30 minutes

Rabbit Season: Cycle 1, Day 5

5/3/1 "Jack Shit Protocol"

squat (max set/rep) 190 x 10

bench (max set/rep) 125 x 15

+

4 x 500m row sprints
2:12, 2:06, 2:06, 2:09

All About Adam

Cardio!

10 x 6 EMOM dips

+

LSD

8.82 cal/min for 47.5 minutes

The Euros Are Here!

Just a reminder that the first of the Big Four Brazilian Jiu-Jitsu tournaments, the IBJJF European Championship, got underway earlier this week. That means this weekend will feature the black belt divisions, including the Absolute on Sunday.

Flograppling has you covered for all the action live from Lisbon, Portugal. Here's a primer on the event, with a focus on the black belt divisions. Note that since that primer was posted, Leandro Lo has withdrawn from the medium-heavy / meio-pesado division.

I always like to take a look at the division I'd compete in if I were eligible (as if that were the only barrier!).

It almost makes me think that it's my destiny (if I choose it) to one day get the chance to square off against the legendary Wellington Dias. 

Training Day: Thursday

See Training Day: Tuesday for Today's Lesson 

+

0 minutes Live Training (TA)

+

BJJ Circuit

Cardio!

LSD

7.19 cal/min for 46 minutes

Joe Rogan Interviews John Danaher

Duck Season: Cycle 1, Day 4

5/3/1  "Jack Shit Protocol"

OHP (max set/rep) 85 x 10

deadlift (max set/rep) 205 x 10

+ 

4 x 500m row sprints

2:15, 2:18, 2:13, 2:15

Training Day: Tuesday

Pull Cobra Guard to collar drag takedown / Knee cross pass vs half guard / Backstep pass vs half guard / Backstep pass vs half guard with wedge finish

+

24 minutes Live Training

Cardio!

LSD

7.17 cal/min for 46 minutes (incline focus)

Rabbit Season: Cycle 1, Day 3

5/3/1 w/FSL 5 x 10

squat (max set/rep) 180 x 13

bench (max set/rep) 120 x 12

Soul Train Pass

Courtesy of my other favorite Cornelius. First noticed Xande using this guard pass during the IBJJF Masters in 2017. So many entries. I am passing all the guards this way in 2018.

The Trouble with Night Training

The problem and a few potential solutions.

"What's the Best Time to Train?" - Christian Thibaudeau

Cardio!

LSD

8.6 cal/min for 45 minutes (incline focus)

FSL for 5/3/1 for Jiu-JItsu

Here are the accessory lifts for my 5/3/1/ for Jiu-jitsu variation. 

I'm emphasizing relatively high horizontal pressing and rowing to boost upper pec hypertrophy and shoulder mobility/health. RDLs to complement the deadlifts. And while I'm thinking about front squats for the squat FSL at some point, I'm going to stick with just doing more back squats for now.

Rabbit Season

(more) squats 5 x 10

guillotine press 5 x10

Duck Season

face pulls 5 x 10

RDLs 5 x 10

Training Day: Thursday

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

+

4 x 2:20 min row sprints Post-Training Conditioning

Duck Season: Cycle 1, Day 2

5/3/1 w/FSL 5 x 10

OHP (max set/rep) 80 x 12

deadlift (max set/rep) 195 x 10

Training Day: Tuesday

Reverse takedown counter to standing headlock after defending front bear hug (over the arms) with sprawl  / Side control escape (frame, hipscape) / Side control escape (underhook to dogfight or recover guard

+

28 minutes Live Training

+

15 minutes Post-Training Conditioning

Rabbit Season: Cycle 1, Day 1

5/3/1 w/FSL 5 x 10

squat (max set/rep) 170 x 15

bench (max set/rep) 115 x 12

Bret Contreras' Inside the Muscles Series

Since I'm always looking for them - and on the eve of the second half of my strength phase - here are the five articles in Bret Contreras' excellent, quantified guide to which exercises produce the most peak and mean muscle activation in one easy to reference location.

Chest and Triceps

Abs

Leg, Glute, Calf

Back and Biceps

Shoulders and Traps