I have been implementing them with mixed results. I definitely need more drilling and live rolling with them before I even think about developing a sub flow around it.
In the last year I lost about 100lbs. Now, I have a new year and new goals to set. Goal 1: 230lbs @ 12% bodyfat, Goal 2: run a mile in less than 7 minutes, Goal 3: Maintain 1300lb+ powerlifting total, Goal 4: Earn blue belt in bjj, Goal 5: Pass the CNIM board exam. Passing the CNIM is my #1 goal this year. It is a surgical neurophysiology board examination and is generally compared to the bar exam that attorneys take. After that, bjj is my main goal. The other fitness goals are only thrre because I think they would benefit my grappling ability.
I have not had structure to my training plan for the past few months and haven't made the progress I could have because of it. My training for 2017 will be as follows:
There will be 2 "gym" workouts per week. Each will include something for maximal strength, something for hypertrophy, something for metabolic conditioning and something for cardio. One will focus on upper body and one on lower body. I will keep the main lifts for 4 weeks each and add 5lbs a session. There will be 1 conditioning session per week consisting of running and bodyweight exercises. I will go to bjj 3 times or more each week and will do my gym work on the days that I am not able to go to bjj. I will take at least 1 day off of training each week.
My diet will also need to be on point, I will eat a diet of veggies, poultry/fish, nuts, whole grains and rice. I will allow myself a cheat meal every time I hit a new low morning weight. This usually winds up being about every 5-10 days.
Here are some shirtless pics from today, I was 276 when I woke up this morning with all my holiday food bloatiness. Hopefully the ones I take on 1-1-2018 look much better!
Today's training session
Spin bike 15 minutes
Bench press 225x3, 245x3, 265x3, 285x3
Bench press 225x3x8
Circuit x 3 rounds (40lb db's)
Delt raisesx10, 8, 6
Hammer curlsx10, 8, 6
Flyesx10, 8, 6
Tri extensionsx10, 8, 6
Circuit x 3 rounds
Snatch grip high pullx5
Heavy bag 1 min/1 min rest x 16 minutes
Nice way to sweat out all that metabolic waste I doubtlessly acquired over the holidays.