AM:
Overhead Press
45x20
95x10
145x3x3
Chinup
BWx2x4
BWx1x3
Pullup
BWx2x2
Landmine Twist
Barx20
Bar+25x20
Bar+50x20
Neck Flexion / Extension
Bandx3x10
Barbell Curl
45x20
75x3x12
Triceps Pushdown
1 bandx20
2 bandsx3x10
Barbell Forearm Curl
75x3x15
Rear Delt Flye
15’sx3x15
Lifting weights at 5:00am is noooo fun.
Am:
BJJ 1 hour
Pm:
Double Ended Bag
4 rounds
Heavy Bag
3 rounds
Shadow Boxing
3 rounds
Every day my striking feels a little better. My grappling feels like shit, though. I did poorly at BJJ this morning. I had a bad hangover from taking sleeping pills (long story). I won’t be taking those anymore.
BJJ Class:
We drilled how to shoot a triangle choke from guard and how to sweep to an armbar when they posture up on you. It felt very smooth and natural during drilling. I rolled for a few rounds and did okay. Everyone kept telling me how tough I am but I really didn’t feel tough tonight, it was weird.
Press…ss…Shrug
45x10
95x10
135x6-275x6
135x6-275x6
135x6-275x6
135x6-275x6
135x6-275x6
Rear Delt Raise…ss…Dumbbell Shrug
25’sx12-90’sx12
25’sx12-90’sx12
25’sx12-90’sx12
Tons of foam rolling/stretching
@Sentoguy
I did the psoas release you described and discovered that my psoas’ aren’t the issue. I was able to plop straight down with my lower back against the floor and my feet pointing straight upward. I could feel a very slight stretch in the psoas so I held the position for a few minutes. I believe the tightness is mostly in my rectus femoris, sartorius and adductor longus. I found those trigger points and attacked them with a lacrosse ball which helped loosen me up A LOT.
I will do more stretching and foam rolling before BJJ tonight.
Apparently there is no BJJ tonight.
HIIT
Pull up burpees
Jump Rope (weighted rope, super fast)
Heavy Bag (Constant in and out combos, full power)
1 min on/1 min rest for 30 min
Double end bag
3 rounds
I started using some kicks on the double end bag which really made me focus on control and speed. It also helped me think about leaning back when throwing kicks as the center of the bag is 6’ high. I cannot kick as high with my left leg due to the adductor longus tear. I can feel the scar tissue get pulled tight when I abduct my thigh. I will have to break it up and stretch it more.
Well, at least you know it’s not your Psoas. Rectus Femoris and Iliacus are commonly tight muscles. That “couch stretch” that I mentioned is a great stretch for those muscles.
Tomorrow:
AM:
BJJ Class
BJJ Open Mat
We drilled how to set up the omoplata and how to transition to different armbars when people posture out of it or roll out of it. Some of it was a little outside my pay grade so I kept it simple and drilled the techniques that I could possibly pull off.
I rolled for 4 rounds and had a great time. I did very well, even when I was on the receiving end of things. The step-over kimura seemed to be the move of the day as I was able to at least set it up on everyone. I haven’t used that lately but I used to do it all the time.
PM:
Bench Press
45x20
135x10
185x10
225x10
225x8
225x6
Incline DB Press
90’sx8
90’sx6
90’sx6
Push ups
BWx3x10
Barbell Row
135x10
225x3x10
Pullup
1 Bandx6
2 Bandx6
3 Bandx6
Seated Band Row
2 bandsx3x10
Single Leg Calf Raise
BWx3x10
I fwlt weak as hell lifting today.
MMA Class
This was my first time mixing striking and grappling and it was a lot of fun. I did really well transitioning between the two; although, I did tend to gravitate toward submissions over strikes. I would use some punches to set up a submission most of the time. I did get mounted one time and the guy rained punches down on me like a fucking jack hammer. I was able to control the distance after a couple seconds and eventually escaped out the backdoor and took his back just before the bell rang. It was a seriously rough 5 minutes but I enjoyed it a lot.
BJJ Class
Drilled omoplata and omoplata to Kimura with traditional grip and with Gable grip. It was working well but I was really nauseous for some reason. I didn’t do any rolling.
Muscle Clean
45x10
135x3x10
Upright Row
115x3x10
Arnold Press
50’sx2x10
50’sx8
Snatch Grip Shrug
185x3x10
Lateral Dumbbell Raise
35’sx3x10
Rear Delt Raise
30’sx2x10
30’sx10…dropset…15’sx10
Squat
45x10
135x10
225x10
275x6
225x10
Romanian Deadlift
135x10
225x10
275x10
275x10
Foot Elevated Bulgarian Split Squat
BWx3x10
Band Hamstring Curls
Bandx3x10
Barbell Curl
45x10
65x10
75x10
85x10
Dumbbell Concentration Curl
30’sx3x10
Reverse Grip Bench Press
135x10
185x8
185x6
185x8
Lying Triceps Extension
95x10
105x10
115x10
Work is killing me right now. Keeping my nutrition and training up to snuff is going to be really, really hard for the next 2 months.
Overhead Press…ss…Shrug
45x10
95x10
135x7-275x7
135x7-275x7
135x7-275x7
135x7-275x7
135x7-275x7
Delt Raise…ss…DB Shrug
35’sx10-100’sx10
35’sx10-100’sx10
35’sx10-100’sx10
HIIT Circuit- 30sec on-30sec restx25 minutes
Jump Rope
Sit up
Heavy bag
Mountain Climber
Ab Wheel
The combination of not being on a strict diet and not being able to make it to BJJ much lately has me feeling super strong and looking significantly bigger and more muscular. Of course, this isn’t really my goal right now so I will have to step up the conditioning work some more on the days I can’t get to BJJ. For now, I will leave my calories alone.
Jump Rope x 250
Bench Press
45x20
135x10
225x10
225x10
225x6
Incline DB Press
90’sx10
90’sx6
90’sx4
Barbell Row
235x10
235x10
235x10
Pullup
225x6
225x6
225x6
Seated Row
2 MMBx10
2 MMBx10
2MMBx10
Calf Raise
30x10
30x10
30x10
Pushup
BWx10
BWx10
BWx10
Stationary Bike
15 minutes- Moderate/Low Intensity
Tonight:
BJJ Class
Tomorrow Morning:
Cleans
45x10
95x10
145x3x10
Upright Row
115x3x10
Standing DB Press
55’sx3x10
Snatch Grip Barbell Shrug
195x3x10
Delt Raise
35’sx3x10
Rear Delt Raise
30’sx3x10
HIIT Circuit 35 sec on/30 sec off x 25 minutes
Jump Rope
Situp
Heavy bag
Mountain Climbers
Ab Wheel
Push Press
45x10
95x10
135x3
155x3
175x3
175x3
175x3
175x3
175x3
Clean Grip High Pull
135x10
135x10
135x10
135x10
135x8
Barbell Shrugs
275x10
275x10
275x10
Delt Raises
35’sx10
35’sx10
Drop Set
35’sx10
25’sx10
15’sx10
Shoulders=Burnt
BJJ Open Mat
I had several good rolls. I got some ass whoopings and gave a couple as well. Good day 
Deadlift
135x5
225x5
315x5
405x5
Pullup
BWx5
BWx5
BWx5
BWx5
BWx5
Barbell Row
245x8
245x8
245x8
Dumbbell Row
100’sx10
100’sx10
100’sx10
Barbell Curl
95x10
95x10
95x10
Dumbbell Curl
40’sx10
40’sx10
40’sx10
I didn’t have time for BJJ class 
Tuesday
BJJ AM Class
PM
Snatch Grip Behind the Neck Push Press
45x10
95x10
135x10
135x10
135x10
135x10
135x10
Snatch Grip High Pull
135x10
135x10
135x10
135x10
135x10
Snatch Grip Shrug
295x10
295x10
295x10
Snatch Grip Power Shrug from Blocks
295x10
295x10
295x10
Gironda Delt Swings
20’sx10
20’sx10
20’sx10
Band Pull Aparts
x35
x35
x35
x35
BJJ Class
BJJ Noon Class
We drilled a paper cutter choke from side control.
BJJ AM Class
Armbar escapes
No training today. I spent the whole day fixing stuff around the house.
Jog 1 mile
Pullups 25
Dips 50
Walking Lunges 100 yards (steep incline)