T Nation

Bulletproof athlete


#1

Had a brief log run a few months back, but my inet connection was all over the place due to a bad land line. Eventually I got out of the habit of logging and my focus changed quite a bit as well.

My main focus is Grappling, submission wrestling, no gi bjj or what ever you want to call it. I've won a hand full of tournaments, been working as the head instructor of 5 major gyms and this here training is geared towards that sport as it was in the previous log and as it has always been.

Up until recently I had been focusing on getting as strong and explosive as humanly possible within the confines of any given weight class I'd be competing in at any given time.
Everything was working out as planned - I kept getting stronger and stronger, more explosive and the translation onto the mats was evident.

Things took an unexpected turn for the worse though.
Early July 2014 I began having bowel problems and eventually I was diagnosed with IBS late January 2015.

It went from benign symptoms like bloating and some occasional diarrhea to pretty much a full blown living nightmare within that time frame.
I was tipping the scale just under 90kg's in late December 2014 but as of today I weight just under 76Kg's.

Luckily the light has once again found a way through the thick plaster of darkness that has been surrounding my life the last year.
Going from eating normally to being on the verge of having a eating disorder to not eating for days and back again. It has been a ride that will last a life time!
In the end it turned out that highFODMAP foods are highly toxic for my bowels and intestinal tracks. The solution is pretty forward now, eat lowFODMAP foods and eat very small amounts.

So since it's virtually impossible for me to get the calories I need to keep my strength and size associated with it up and going, I've had to change my focus.

If I can't be the strongest or most explosive athlete on the mats, I'll go for being the most conditioned and having the largest tank.

That being said I now this log doesn't fit into the general t-reader mindset of bulk, power and heavy lifting, but what ever dudes - Feel free to comment in any regard.

This weeks circuit: Grapplers delight - Inspired by Randy Couture

Round 1: 60s work / 60s rest between exercises / max reps
Bent over rows: 50 x BB
Upright rows: 30 x BB
Military press: 28 x BB
Supinated band front raises: 40 x band
KB deadlifts: 27 x 2 x 12kg kb's
Push ups: 24 x BW
Partner towel pull ups: 8 x BW
- alternating one rep after another.

Round 2: 60s work / 55s rest between exercises / max reps
Bent over rows: 42 x BB
Upright row: 30 x BB
Military press: 28 x BB
Supinated band front raises: 32 x band
KB deadlifts: 30 x 2 x 12kg kb's
Push ups: 20 x BW
Partner towel pull ups: 8 x BW
- alternating one rep after another.

Round 3: 60s work / 50s rest between exercises / max reps
Bent over rows: 40 x BB
Upright row: 25 x BB
Military press: 25 x BB
Supinated band front raises: 32 x band
KB deadlifts: 32 x 2 x 12kg kb's
Push ups: 20 x BW
Partner towel pull ups: 8 x BW
- alternating one rep after another.

Total reps in 21 minutes of work.
142 bent over rows
85 upright rows
81 military presses
104 band raises
89 kb deadlifts
64 push ups
24 towel pull ups


#2

Wednesday 11.02.15

Recorded today's workout which I might post after I've done some editing etc. Not much to show off though, just me going crazy with conditioning but I might be able to make a bit interesting after the edit.

Warm up: 2 hours of Grappling

This weeks circuit: Grapplers delight - inspired by randy couture.

Round 1:
55 sec rest between exercises.
2.5 kg's on the bar.
Max reps

Round 2:
50 sec rest between exercises
2.5 kg's on the bar.

Round 3:
45 sec between exercises
2.5 kg's on the bar.

1: Bent over rows. 47 - 40 - 32 reps

2: Upright rows. 24 - 23 - 20 reps

3: Military press. 25 - 24 - 19

4: Supinated front band raises. 42 - 36 - 27 reps

5: Kb deadlift 2 x 12 kg kb's. 31 - 30 - 28 reps

6: Push ups. 23 - 24 - 18 reps

7: Towel pull ups. 9 - 10 - 7

I'm holding back at least a handfull of reps on the first two rounds, especially in the pull ups. Estimate I could at least tripple those numbers, but my right sub scapularis tenses up to the point where I can't externally rotate beyond the shoulder without high levels of pain. Getting some A.R.T done done at the moment, which seems to help a lot with the rotation but every time I begin to get fatigued in the lat, the sub scapularis joins in and tenses up again. So up until the issue has been taken care of, pull ups are down to a minimum.�¤


#3

Friday 13.02.15

Warm up: 20 min of mobility drills

This weeks Circuit: Grapplers delight - inspired by randy couture.

Round 1:
50 sec rest between exercises.
Max reps
Weight: Just BB - App 20 kg's

Round 2:
45 sec rest between exercises
Max reps
Weight: Just BB - App 20 kg's

Round 3:
40 sec between exercises
Max reps
Weight: Just BB - App 20 kg's

1: Bent over rows. 53 - 47 - 48 reps

2: Upright rows. 32 - 26 - 25 reps

3: Military press. 33 - 25 - 27

4: Supinated front band raises. 31 - 29 -15 reps. The band sprang on the 15'th rep.

5: Kb deadlift 2 x 12 kg kb's. 35 - 37 - 35 reps

6: Push ups. 23 - 20 - 21 reps

7: Towel pull ups. 10 - 7 - 5

I was on the verge of puking after the 2'nd round so I took a 5 min break between round 2 & 3.
Round 3 was suffering big time. I started out fairly good, but began crashing quickly during the second and I was toast at the end of the third exercise. The rest was purely will.

Bad news: I was going to attend a local grappling tourney late March but injured my left knee yesterday during practice, so that's not going to happend. Fuck you knee!

Good news: The injury isn't so bad, so even though I could hardly stand yesterday, I'm up and running today so to speak. I wrapped a power lifting knee protection band around it good and tight. Seems to be helping a lot. Haven't been at the doctors yet and I don't think I will so I'm only guessing, but I'm betting it's a small tear in the lateral ligament.

Random stuff: Ordered a fair amount of subs from around the world this Monday. Got them yesterday. Not much to complain about there. Due to all the IBS bs both whey protein and beef protein it out of the question. Doesn't leave many options now does it. which is why I ordered 5 kg's of soy protein and 5 kg's off egg yolk protein. Tried the soy after today's workout and I must say, even though soy has gotten a ill reputation, the taste is actually really good.
Ordered a lot of other stuff as well including 5 different pre work out products. Tried the company's own blend today and this is by far the best I've tried and at a price less than 15 usd I'm thinking I need to order a lot more of that stuff.


#4

Monday 16.02.15

Warmup: 2 hours of grappling

This weeks Circuit: Continuing the Grapplers delight - inspired by randy couture.

Round 1:
45 sec rest between exercises.
Max reps
Weight: Just BB - App 20 kg's

Round 2:
40 sec rest between exercises
Max reps
Weight: Just BB - App 20 kg's

Round 3:
35 sec between exercises
Max reps
Weight: Just BB - App 20 kg's

1: Bent over rows. 57 - 41 - 35 reps

2: Upright rows. 33 - 27 - 23 reps

3: Military press. 33 - 26 - 22

4: Supinated and neutral 3kg db front raises. 38 - 32 -34 reps.

5: Kb deadlift 2 x 12 kg kb's. 36 - 33 - 30 reps

6: Push ups. 24 - 20 - 17 reps

7: Towel pull ups. 11 - 8 - 7


#5

Thursday 19.02.15

Round 1:
60s work / 60s between exercises
Max reps
Good form

Round 2:
60s work / 55s between exercises
Max reps
Good form

1: Bent over unilateral kb rows
12kg kb's x 42 - 16kg x 35

2: upright kb rows
16kg x 40 - 20kg x 29

3: kb military press
12kg kb's x 24 x 23

4: kb deadlifts
20kg kb x 39
24kg x 35

5: db front raise
3kg db's x 43 x 42

6: tower sleeve pull up
2 x 11

7: push ups
25 - 23

8: kb swings
16kg kb x 32 x 29

9: kb Goblet squat
12kg kb x 22 x 23
- injured my knee last week during Matt practise, so 12 kg is a lot right now

Random stuff:
Tried a new Pre-workout product today. Either i overdid it or the laxatives is strong with this one.


#6

Sunday 22.02.15

Circuit training.

Round 1: 60s work / 55s rest between exercises
Max reps
Good form

Round 2: 60s work / 50s rest..
Max reps
Better form

1: alternating Bent over kb rows
12kg kb's x 42
16kg kb's x 38

2: upright kb rows
16kg kb x 35
20kg kb x 26

3: military bb press
Bb x 34
Bb x 29

4: kb deadlift
20kg kb x 40
24kg kb x 39

5: db front raises
3kg db's x 46
3kg db's x 36

6: fat grip pull ups
1 x 9
1 x 9

7: push ups
1 x 25
1 x 24

8: Goblet kb squat
12kg kb x 25
12kg kb x 24

9: glute kb bridge
24kg kb x 37
24kg kb x 38

Good news:
A week ago I could barely squat my own Bw more than a few times due to an injury. so doing 20+ with external weight is indeed good news.

Bad news:
Had scheduled three rounds for today, but I was on the brink of spray painting the room with my breakfast.


#7

Tuesday 24.02.15

Warm up: 20 min mobility & 2 hours Grappling

Circuit: Window maker

Round 1: 60s work / 60s rest between exercises
Max reps
Good form

Round 2: 60s work / 55s rest..
Max reps
Better form

1: Towel BW rows
1 x 20
1 x 17

2: BB military press
1 x 40
1 x 33

3: KB deadlift
20kg kb x 40
24kg kb x 42

4: Bent over BB rows
BB x 48
BB x 40

5: BB xternal rotations
Body pump bar x 40
Body pump bar x 40

6: Lateral db raise
2kg db x 38
2kg db x 38

7: Kb glute bridge
20kg kb x 40
20kg kb x 40

8: Push ups
1 x 26
1 x 25

9: Towel pull ups
1 x 11
1 x 10

10: Upright bb rows
BB x 28
BB x 25

11: Towel Curls w. weight
12kg x 27
12kg x 25


#8

Thursday 26.02.15

Circuit: Grapplers dream

Warm up: 2 hours Grappling

Circuit: Grapplers dream

Round 1: 60s work / 60s rest between exercises
Max reps
Good form

Round 2: 60s work / 55s rest..
Max reps
Better form

Round 3: 60s work / 30s rest..
Max reps
Better form

1: Upright BB rows
1 x BB x 35
1 x BB + 2.5kg x 30
1 x BB x 2.5kg x 29

2: Push up
1 x 27
1 x 27
1 x 26

3: Plate front raise
1 x 5kg plate x 50
1 x 5kg plate x 45
1 x 5kg plate x 45

4: Alternating diagional kb deadlift
1 x 20kg kb x 30
1 x 20kg kb x 30
1 x 20kg kb x 27

5: Bent over BB rows
1 x BB x 49
1 x BB + 2.5kg x 36
1 x BB + 2.5kg x 28

6: Goblet kb squat + press
1 x 12kg kb x 12
1 x 12kg kb x 12

7: Towel pull ups
1 x 8
1 x 8
1 x 9


#9

Saturday 28.02.15

Round 1 & 2: 60s work / 60s rest between exercises
Max reps
Good form

Warmup: 2 hours grappling / turnament practise

1: Rope curls
1 x 12kg kb x 35
1 x 12kg kb x 33

2: Around the world
1 x 5kg plate x 19 each way
1 x 10kg plate x 17 each way

3: BB Military press
BB x 34
BB x 30

4: KB Goblet squat
1 x 12kg kb x 22
1 x 12kg kb x 21

5: Lateral db raise
1 x 2kg db's x 45
1 x 2kg db's x 40

6: Scorpion push up
1 x 10
1 x 10

7: Static top pull up position holds
3 x 10s hold
3 x 10s hold

I was already exhausted from the turnement practise, so the conditioning was just so so.


#10

Monday 02.03.15

Round 1 & 2: 30s work / 15s rest between exercises
Max reps
Good form

Warmup: 2 hours grappling / turnament practise

1: BB military press
1 x BB + 5kg x 21
1 x BB x 5kg x 19

2: Upright BB rows
1 x BB + 5kg x 17
1 x BB + 5Kg x 16

3: Goblet KB squat
1 x 16kg kb x 12
1 x 16kg kb x 12

4: Towel pull ups
1 x 9
1 x 8

5: KB deadlift
1 x 28kg kb x 21
1 x 28kg kb x 21

6: Push ups
1 x 19
1 x 16

7: Glute bridge
1 x 20kg kb x 25
1 x 20kg kb x 25

8: step ups
1 x 12kg kb's x 10
1 x 12kg kb's x 10

9: lateral db raise
1 x 2kg db's x 26
1 x 2kg db's x 26