Morning Strength
Barbell Bench Press 85.0x8,95.0x6,100x5,105.0x2,100.0x2
Lying T-Bar Row 48 25.0x8,35.0x8,40.0x6, 40.0x8,40.0x8
Standing Military Press 50.0x8,50.0x8,50.0x7
Evening Training
Muay Thai - 1 hour. I have ligament issues in my thumb, which means I can't hold pads or punch with my right, so I practised punch/kick combos on the bag.
BJJ - 1 hour, technique only. We warmed up with mobility exercises, armbar, triangle and kimura drills and then we did side control submissions.
I tried Onnit's Alpha Brain before training and didn't notice a significant difference in my focus but I am in a really good mood. I may have been that way before I took the AB though. I have another sample so maybe I'll wait until I'm really sour and don't want to train and see what happens when I take it.
Morning Strength
Sumo DLs 2x8@125, 3x5@135
Pull ups 1x5, 2x4
Incredibly awful workout. The music was so loud I couldn't concentrate and I was so on edge I blew through my exercises so I could just get out of there. My training partner and I switched locations and this one is so loud and so hot it made us want to kill each other.
July 27 Evening Training
BJJ Class: 1/2 hour heavy bag warm up. I worked on keeping my jab straight and sitting into my right cross, the front kick and knees.
BJJ technique was RNC variations and the armbar from the back. I didn't roll because of my hand injury. Soon hopefully!
7/30
MMA Class - 1 hour - I did bag work then technique with another injured girl.
BJJ Class - 1 hour - Bag work 1/2 hour, then technique. We did open guard pass butterfly sweep counters and guillotines.
7/31
Morning Strength
Squat 115x5, 115x5, 115x4, 85x8, 85x8
RDL 90x8x5
Squats are really hurting my back. I stopped doing box squats so I could go deeper in the hole and I'm having major technical issues. I might switch to lunges.
My back was very sore so I skipped Muay Thai and BJJ classes.
8/1
Morning strength
T-bar rows 5x8 with 35lb plate
Bench Press 8@85, 6@95, 4@100, 3@105, 4@105
Shoulder Press Machine 3x8@40lbs each side.
Evening MMA
MMA - 1 hour - we worked on ground & pound, then did elbows on the grappling dummies. I wore the skin off of my elbow so it's going to be a huge scab tomorrow. Then we did sparring but I did it with my sore hand behind my back and just threw left hooks, jabs, upper cuts and body shots so my partner could practice blocking.
BJJ - Gi - 2 hours We did a lot of knee on belly transitions to subs and then I did guard passing and a roll with an 11 year old from another club who came to train with us, then rolled with a white belt and a blue belt for 7 minute rounds.
I wore a long wrist brace with the thumb spica and I felt no pain rolling so I'M BACK!
8/2
Morning strength
Assisted Pull ups 8@40, 2x8@15, 6@15, 8@15
Deadlifts 8@105, 4x8@115
I'm working on getting my form down before I start adding weight.
Evening MMA
Muay Thai - 1 hour - I just did shadow boxing and mirror boxing.
BJJ - 2 hours - we did mount chokes and transitions and then we did mount retention and defense, then rolled.
I did mount retention & defense and 3 7 min rolls with blues & purples. I took breaks because my cardio is pew. My wrist brace is awesome
though.
8/3
MMA - 1 hour - we did sparring just standing, then up and down sparring. I was so tense I gassed out and nearly puked from basically doing nothing. Afterwards we rolled and I also got pwned doing that, then we carried the grappling dummies around and around the mats with burpies for breaks. Not only was I destroyed physically from that class, I was also mocked for my lack of trash talking skills. I couldn't even breathe, let alone talk.
BJJ - 1.5 hours - I didn't do pads, I just washed up and changed my clothes and took a break. We did some tripod and tomahawk drills then guard passing then rolls. I did:
Guard pass & defense + 4 rolls @ 7 mins
It's good to be back to rolling and I'm looking forward to building my cardio for sparring.
I went to BJJ class last night but it was a holiday there were no instructors and it was all bigger guys. We worked a little on the d'arce and anaconda and I rolled once. I don't really count it as a work out. I thought MMA class had been cancelled but when I showed up, it hadn't so it was a total write off.
Morning strength today
I did a variation of my flying armbar conditioning workout, which is just fast BJJ-specific movement reps with resistance, plus convict conditioning grip work.
Cable Triceps Pushdown 60.0x10,75.0x10,75.0x10
Bench Jumps 3x10
Hanging Windshield Washers 3x5 each side
Cable Lying Row 75.0x12,90.0x10,105.0x10
One Leg Kickback 30.0x10,30.0x10,30.0x10
One of the guys at my club just got back from Thailand and he said the Muay Thai guy with the most powerful kicks did a lot of platform jumping. I wish there were higher boxes available at my commercial gym.
Fingertip Push Up on the wall 2x8, 1x10
Two hand bar Hang 50 sec, 40 sec, 60 sec
The fingertip push ups work the hand extensors to balance the hand with grip work.
Tomorrow the trainer who is making a training plan for me is testing my 1RMs. Hopefully he will fix my squats at the same time, otherwise I'm switching to lunges.
Muay Thai - 1 hour. I still can't hold pads because of my injured thumb so I practised my low kicks on a grappling dummy, then knees and front kicks.
BJJ - 2 hours - gi
We did leg drag open guard passes, counter and counter to the counter. I passed and defended guard and rolled for 7 mins with another blue belt who tapped me constantly and then I did some guard passing and defence with a black belt and another blue belt. I got a good tomahawk sweep and practised trash talking but that was the highlight of my night.
My elbow is disgusting from doing elbows on a grappling dummy last week. The scab keeps coming off in class and my clothes get all bloody. It's amazing how much trouble a small cut is causing.
August 8
I went to the gym this morning to meet with the trainer about my new MMA S&C program. We tested my 1RMs and it's 185 deadlift and 75 overhead press. We couldn't do my squats because when I held the bar lower on my shoulders I was feeling a pinched nerve in my mid back. We didn't do it with the bar on my neck because he said that negatively affects my nervous system. My chiro has been on maternity leave so my back is jacked. I see her this afternoon.
Last night during training my partner started cursing at me, which allowed me to curse back. Saying "EFF YOU, NAME" feels really good when you get tapped.
Aug 9
Morning Conditioning
BJJ Movements for Triangle for speed
Leg Press 120 90.0x10,90.0x10,70.0x8 (additional pounds on the machine)
Lying Leg Curls 30.0x8,40.0x10,40.0x10
Cable Seated Row 45.0x10,60.0x10,60.0x10
Weighted Sit Ups 25.0x10,25.0x10,25.0x10
Barbell Side Bend 30.0x10,30.0x10,40.0x10
Frankie Edgar does movement specific conditioning, too. FYI.
Evening
Muay Thai 1 hour- tried pad work, hurt thumb. Did combos on the bag, worked on my left hook. My right shin has a bump on it from kicking on Tuesday.
BJJ - Gi - 2 hours - take down drills, spider guard work
Defended and Passed spider guard, 3 mins each, rolled 3 7 minute rounds.
Aug 10
Conditioning this morning for speed:
Super set
Cable Punches 12.5x10,17.5x10,17.5x10
Barbell Lunge 3x10@40 each leg
Super set
Hyperextensions with the plate held behind the head 2x10@25, 10@10
Kneeling Cable Hooks 12.5x10,17.5x10,17.5x10
Grip work, holding for time.
Thigh Adductor (AKA good girls) 100.0x60 secs,115.0x60 secs,130.0x60secs
Evening
MMA - 1 hour - We sparred for 6 or 7 3 minute rounds then did back defence and attack then ground & pound off/def. Then we finished with sprints.
I worked mostly on staying calm and dodging punches. I got taken down a lot but did well on the ground.
BJJ 1.5 hours no gi. I skipped the warm up to recover and then we did side control positioning, I think, and rolling.
Aug 12
Open Mat 1.5 hours. We did a warm up and then rolled. I rolled with purple, white, blue, white.
Aug 13 - 17 - out of town for work. No gym, no motivation, too busy.
Aug 19
Open mat, warmed up and had 4 rolls. Got dominated.
Aug 20
I am out of town for work again this week so I'm training at an affiliate club. The instructor is a BJJ brown belt and today we worked on open guard passes. Afterwards we passed and defended guard for 4 mins each, then for 2 mins each, then rolled for 4 minute rounds. I did guard passing with 2 guys, then rolled with 7 guys, I think. During my last roll I thought I was going to puke for sure and still can't really eat anything. I picked up some watermelon on my way home just to hydrate. Great class.
I forgot to put my thumb/wrist brace on before class but when I rolled I had zero pain so it looks like things are back to normal.
Last night I went to train at our affiliate club again in the town I'm working this week and we did guard passing technique. I rolled with 5 guys, I think, 4 min rounds. I'm having a really hard time with my energy wearing a gi in this heat. Hopefully it will improve soon.
The teacher at the club is a brown belt in BJJ and a black belt in Judo plus he's an pro MMA fighter so I was able to get some good tips from him on some foot sweep counters to the head kick and some slam prevention techniques because people are now slamming me in MMA class when I sink subs.
BJJ - no gi - 1.5 hours
We did guard passing with sweep defense and counters and did 3 minute rolls. I think I rolled with 6-8 guys. Then I learned some knee bar and berimbolo stuff after class.