laziness over results

Post your training journals here if you like. I'll make back-ups to avoid losing your data.

Moderator: Dux

User avatar
Bram
Sergeant Commanding
Posts: 5546
Joined: Sat Apr 01, 2006 11:38 am

Re: laziness over results

Post by Bram » Sat Jul 18, 2009 11:05 pm

Watched a Roger Gracie match and saw a variation of my favorite half-guard pass. The one negative for me is that it's a pass to side control, whereas I prefer mount. This variation goes to mount.

Same set-up, pass the lapel under the arm and grab; but instead of controlling the knee and escaping outwards, you dig your head under their trapped arm, between the elbow and body, (using the free hand first to push their arm out and create space for your head) then stretch their body out as you walk your head up, the second your head goes under the arm your free hand grabs their outside knee and pushes their leg down as you step to mount.

Long, but I think that's all the details.

And from the same thread I saw the video, one of Roger's students describes how he uses the cross-choke...

The first thing is base. Let's say you want to get your right hand in first. Post out with your left hand and lean over to the left, preventing the guy from bridging/bucking you off to the right.

The next thing is to get the right hand in deep. After that it's all over. Experienced opponents know this and will defend tenaciously. If you just try to push your hand using shoulder strength, the guy will most likely be able to keep it out.

What Roger does is to brace his right elbow on the inside of his hip bone/inner thigh and then lean forward, using his body weight to force the hand inside the collar. Get it deep.

Next step. Zankou has it spot on. Move the elbow onto his breastbone and lean your bodyweight on it as hard as you can. Vicious. I was considering tapping just from that.

Next reach over his head with your left arm and base on your left elbow. Hook your thumb inside his collar near his left trap, palm up. Then bring your left elbow up over his face in a quick movement and apply the choke. Since only your thumb is hooked in, it helps if you have inhuman grip strength like Roger. Leaning forward and basing your head on the ground often makes it tighter.

Even if it isn't perfectly across the throat the guy will tap, believe me.
"My candle burns at both ends; It will not last the night; But ah, my foes, and oh, my friends—It gives a lovely light!" - Edna St. Vincent Millay

User avatar
Bram
Sergeant Commanding
Posts: 5546
Joined: Sat Apr 01, 2006 11:38 am

Re: laziness over results

Post by Bram » Mon Jul 20, 2009 9:25 pm

July 20th

Jiu-Jitsu class, I went over the cross-choke details mentally before class and tinkered with them while rolling. The second hand with just the thumb in is different than I'm used to but feels more effective, I had some trouble at first because I'm used to attacking in a different way. Have to remember to keep that first wrist straight.
"My candle burns at both ends; It will not last the night; But ah, my foes, and oh, my friends—It gives a lovely light!" - Edna St. Vincent Millay

User avatar
Bram
Sergeant Commanding
Posts: 5546
Joined: Sat Apr 01, 2006 11:38 am

Re: laziness over results

Post by Bram » Wed Jul 22, 2009 12:39 am

July 21st

Machine Rows 50lbs x 15, 12, 10
Cable Reverse Fly 15's x 15, 10's x 20, 10's x 20
DB Curl 40's x 8, 35's x 9, 35's x 8
BB Curl 60lbs x 10, 60lbs x 10, 60lbs x 9
Incline Bench 125lbs x 10, 125lbs x 8, 115lbs x 8
Cable Fly 10's x 20, 10's x 20, 10's x 20

Bicycle Crunches x 40, 20, 20
No Rest
Leg Raises x 15, 10, 10
"My candle burns at both ends; It will not last the night; But ah, my foes, and oh, my friends—It gives a lovely light!" - Edna St. Vincent Millay

User avatar
Bram
Sergeant Commanding
Posts: 5546
Joined: Sat Apr 01, 2006 11:38 am

Re: laziness over results

Post by Bram » Wed Jul 22, 2009 10:33 pm

July 22nd

DB Lateral Raise 12.5's x 20, 14, 11
DB Front Raise 12.5's x 14, 11, 9

DB 1-Arm Overhead Extension 15lbs x 15 each side, 15lbs x 15 each side, 15lbs x 10 each side
BB Reverse Skull-crusher 50lbs x 7, 45lbs x 8, 45lbs x 7

Incline Bench Cuban Press x 12, 10, 8 (lie down on a flat or incline bench and then perform a Cuban press)
"My candle burns at both ends; It will not last the night; But ah, my foes, and oh, my friends—It gives a lovely light!" - Edna St. Vincent Millay

User avatar
Bram
Sergeant Commanding
Posts: 5546
Joined: Sat Apr 01, 2006 11:38 am

Re: laziness over results

Post by Bram » Sat Jul 25, 2009 8:17 pm

July 25th

Cable Reverse Fly 15lbs x 20, 15, 13
Wide-Grip Pull-Ups x 10, 6, 5
Chin-Ups x 5, 5, 5

DB Alt. Hammer Curls 30's x 15 each side, 10 each side, 10 each side
BB Reverse Curl 55lbs x 7, 6, 5

Decline Leg Raises x 9
Decline Crunches x 10
45 Degree Side-Bends x 10 each side
"My candle burns at both ends; It will not last the night; But ah, my foes, and oh, my friends—It gives a lovely light!" - Edna St. Vincent Millay

User avatar
Bram
Sergeant Commanding
Posts: 5546
Joined: Sat Apr 01, 2006 11:38 am

Re: laziness over results

Post by Bram » Mon Jul 27, 2009 2:27 am

July 26th

DB Incline Bench 60's x 15, 11, 10
DB Decline Bench 55's x 12, 12, 10

Cable Lateral Raises 5's x 18, 13, 11
Cable Front Raises 20's x 15, 18, 15 (different machine than the lateral raises)

BB Overhead Triceps Extension 40lbs x 12, 8, 8 (never done these before, good exercise)
Cable Pushdown's 30's x 15, 12, 9

Cuban Press 25lbs x 10, 20lbs x 12, 20lbs x 10
"My candle burns at both ends; It will not last the night; But ah, my foes, and oh, my friends—It gives a lovely light!" - Edna St. Vincent Millay

User avatar
Mickey O'neil
Lifetime IGer
Posts: 21998
Joined: Wed Dec 07, 2005 2:49 pm
Location: The Pale Blue Dot

Re: laziness over results

Post by Mickey O'neil » Mon Jul 27, 2009 10:42 am

Bram wrote:Cuban Press
What is this?

User avatar
Bram
Sergeant Commanding
Posts: 5546
Joined: Sat Apr 01, 2006 11:38 am

Re: laziness over results

Post by Bram » Mon Jul 27, 2009 7:36 pm

Mickey, follow this link:

http://graphics.fansonly.com/schools/si ... nPress.jpg

I only do images 2 and 3, and for some reps I add a press.
"My candle burns at both ends; It will not last the night; But ah, my foes, and oh, my friends—It gives a lovely light!" - Edna St. Vincent Millay

User avatar
Mickey O'neil
Lifetime IGer
Posts: 21998
Joined: Wed Dec 07, 2005 2:49 pm
Location: The Pale Blue Dot

Re: laziness over results

Post by Mickey O'neil » Mon Jul 27, 2009 9:46 pm

Bram wrote:Mickey, follow this link:

http://graphics.fansonly.com/schools/si ... nPress.jpg

I only do images 2 and 3, and for some reps I add a press.
Thanks, Bram.

User avatar
Bram
Sergeant Commanding
Posts: 5546
Joined: Sat Apr 01, 2006 11:38 am

Re: laziness over results

Post by Bram » Wed Jul 29, 2009 12:09 am

July 28th

BB Chest-Supported Row 85lbs x 18, 12, 10
DB Chest-Supported Reverse Fly's 5's x 15, 12, 8
Dual-Pulley Standing Low-High Reverse Fly's 15's x 15, 12, 10

DB Alt. Curl 35's x 12 each arm, 10 each arm, 8 each arm
BB Lying Incline Curls 55lbs x 12, 10, 10

DB Lying Leg Raise 8lbs x 15
DB Off-Bench Crunch 5's x 8
Cable Standing Twist 40lbs x 20 each side
"My candle burns at both ends; It will not last the night; But ah, my foes, and oh, my friends—It gives a lovely light!" - Edna St. Vincent Millay

User avatar
Bram
Sergeant Commanding
Posts: 5546
Joined: Sat Apr 01, 2006 11:38 am

Re: laziness over results

Post by Bram » Thu Jul 30, 2009 4:56 am

July 29th

Incline Bench 125lbs x 12, 10, 6
Cable Fly's 15's x 20, 13, 14
DB Bench 50's x 20, 15, 12

I was squeezed for time today and planned to finish this workout later, but I ended up drinking and now I just want to relax. The upside is without doing the rotator cuff I should be good to go on back and biceps tomorrow, which didn't get sore, and can get back to my Mon-Fri schedule.
"My candle burns at both ends; It will not last the night; But ah, my foes, and oh, my friends—It gives a lovely light!" - Edna St. Vincent Millay

User avatar
Bram
Sergeant Commanding
Posts: 5546
Joined: Sat Apr 01, 2006 11:38 am

Re: laziness over results

Post by Bram » Thu Jul 30, 2009 7:55 pm

July 30th

Cable Reverse Fly's 15lbs x 20, 18, 13
Towel-Grip Chin-Ups x 9, 7, 5
Pull-Ups x 5, 5, 4
Chin-Ups x 6, 5, 5

BB Curl 65lbs x 12, 10, 8
BB Reverse Curl 50lbs x 12, 10, 8
DB Hammer Curls, Alternating 30's x 12 each arm, 11 each arm, 11 each arm

Watched Demian Maia's "Attacking from the Mount" DVD, saw some good tips on maintaining position.

I will move the reverse fly's/rear shoulder work in with the shoulder day.
"My candle burns at both ends; It will not last the night; But ah, my foes, and oh, my friends—It gives a lovely light!" - Edna St. Vincent Millay

User avatar
Bram
Sergeant Commanding
Posts: 5546
Joined: Sat Apr 01, 2006 11:38 am

Re: laziness over results

Post by Bram » Fri Jul 31, 2009 6:58 pm

July 31st

DB Lateral Raises 15's x 15, 12, 10
DB Front Raises, Alternating 17.5's x 10 each arm, 8 each arm, 7 each arm
Cable Reverse Fly's 20lbs x 13, 10, 8

DB 1-Arm Overhead Extension 17.5lbs x 15 each side, 12 each side, 12 each side
BB Reverse Skull-crusher 50lbs x 8, 6, 6
Cable Push-down's 55lbs x 20, 12, 10

Cuban Press 25lbs x 12, 10, 8
"My candle burns at both ends; It will not last the night; But ah, my foes, and oh, my friends—It gives a lovely light!" - Edna St. Vincent Millay

User avatar
Bram
Sergeant Commanding
Posts: 5546
Joined: Sat Apr 01, 2006 11:38 am

Re: laziness over results

Post by Bram » Sun Aug 02, 2009 4:05 am

August 1st

The water hit the 70's today in San Diego, 4th of July it was in the 50's. Surfed for an hour.
"My candle burns at both ends; It will not last the night; But ah, my foes, and oh, my friends—It gives a lovely light!" - Edna St. Vincent Millay

User avatar
Bram
Sergeant Commanding
Posts: 5546
Joined: Sat Apr 01, 2006 11:38 am

Re: laziness over results

Post by Bram » Mon Aug 03, 2009 7:35 pm

August 3rd

Underhand Grip Cable Row 35-45lbs x 15-20 reps x 3 sets
Overhand Grip Cable Row 35-40lbs x 15-20 reps x 3 sets
Parallel Grip Cable Rows 40-45lbs x 15-20 reps x 3 sets

BB Reverse Curl 60lbs x 12, 10, 8
BB Curl 70lbs x 10, 8, 7
BB Hammer Curl 52lbs x 17, 15, 12

45 Degree Back Extensions +30lbs x 18, 12, 12

The above was done in the morning, in the afternoon I spent 30 minutes stretching and went to a Jiu-Jitsu class. Drilled basic stuff (escaping mount, passing guard, Kimura/sweep/Guillotine combo) then rolled with some beginner's for a couple rounds.
"My candle burns at both ends; It will not last the night; But ah, my foes, and oh, my friends—It gives a lovely light!" - Edna St. Vincent Millay

User avatar
Bram
Sergeant Commanding
Posts: 5546
Joined: Sat Apr 01, 2006 11:38 am

Re: laziness over results

Post by Bram » Thu Aug 06, 2009 3:24 am

August 5th

Incline Bench 135 x 10, 8, 7
DB Bench 70's x 8, 7, 6
DB Decline Bench 65's x 9, 7, 6

DB Seated Shoulder Press 40's x 8, 8, 6
Cable Lateral Raise 25's x 9, 8, 8
Cable Reverse Fly's 20's x 15, 12, 10

Cable Leaning Overhead Rope Extension's 45lbs x 15, 9, 7
BB Skull-Crusher's 70lbs x 6, 60lbs x 6, 60lbs x 6
Cable Kick-Back's 15's x 18, 10, 10

Felt rundown all day and just kept eating and eating until finally my energy picked up.
"My candle burns at both ends; It will not last the night; But ah, my foes, and oh, my friends—It gives a lovely light!" - Edna St. Vincent Millay

User avatar
Bram
Sergeant Commanding
Posts: 5546
Joined: Sat Apr 01, 2006 11:38 am

Re: laziness over results

Post by Bram » Fri Aug 07, 2009 6:40 am

August 6th

Surfed for over 2 hours, water even warmer than a few days ago.
"My candle burns at both ends; It will not last the night; But ah, my foes, and oh, my friends—It gives a lovely light!" - Edna St. Vincent Millay

User avatar
Bram
Sergeant Commanding
Posts: 5546
Joined: Sat Apr 01, 2006 11:38 am

Re: laziness over results

Post by Bram » Fri Aug 07, 2009 9:30 pm

August 7th

Supposed to have jury duty today, but it was moved. With my free day I had breakfast at a deserted beach then went to Jiu-Jitsu. Nice long warm-up with some stretching and light drilling of triangles, omoplata's and Kimura's. Followed by some variations on the toreana pass and then sparring.

In the evening, went to the gym:

Wide-Grip Pull-Ups x 12, 7, 5
L-Sit Chin-Ups x 4 x 3 sets
Towel Grip Chin-Ups x 5 x 3 sets

DB Alt. Hammer Curls 40's x 8 each side, 40's x 6 each side, 35's x 8 each side
BB Curl 80lbs x 7, 75lbs x 6, 65lbs x 77
BB Reverse Curl 60lbs x 7, 60lbs x 7, 50lbs x 9
"My candle burns at both ends; It will not last the night; But ah, my foes, and oh, my friends—It gives a lovely light!" - Edna St. Vincent Millay

User avatar
Bram
Sergeant Commanding
Posts: 5546
Joined: Sat Apr 01, 2006 11:38 am

Re: laziness over results

Post by Bram » Sat Aug 08, 2009 9:47 pm

August 8th

Open mat at Jiu-Jitsu today. Did same stretch/warm-up as yesterday then rolled with a couple guys. For a few months I've been limiting myself to just a couple of attacks, passes, etc. Today I went for a wide variety of things.

On a side note, I need to be more efficient when I cross-choke from mount with the first hand. I waste a lot of energy getting a deep grip, one possibility may be starting with driving the hip into my elbow instead of using that at the end.
"My candle burns at both ends; It will not last the night; But ah, my foes, and oh, my friends—It gives a lovely light!" - Edna St. Vincent Millay

User avatar
Bram
Sergeant Commanding
Posts: 5546
Joined: Sat Apr 01, 2006 11:38 am

Re: laziness over results

Post by Bram » Sun Aug 09, 2009 9:06 pm

August 9th

Surfed for 1.5+ hours with my brother Bonom, great waves, warm water.
"My candle burns at both ends; It will not last the night; But ah, my foes, and oh, my friends—It gives a lovely light!" - Edna St. Vincent Millay

User avatar
Bram
Sergeant Commanding
Posts: 5546
Joined: Sat Apr 01, 2006 11:38 am

Re: laziness over results

Post by Bram » Tue Aug 11, 2009 7:38 pm

August 11th

Overhand Grip Cable Row 45lbs x 20, 16, 14
Underhand Grip Cable Row 55lbs x 10, 50lbs x 12, 45lbs x 12
Parallel Grip Cable Rows 55lbs x 15, 55lbs x 11, 50lbs x 11

Hanging Knee Raises x 20, 15, 12
Decline Leg Raises x 10, 8, 10 (last set I adjusted the bench up)
Cable Overhead BOSU Sit-Up's 10's x 12, 7, 5

Biceps were still sore so skipped them.

Jiu-Jitsu class, we worked on the basic guard passes of our academy (one standing and one seated) then did positional sparring trying to either pass or maintain guard.
"My candle burns at both ends; It will not last the night; But ah, my foes, and oh, my friends—It gives a lovely light!" - Edna St. Vincent Millay

User avatar
Bram
Sergeant Commanding
Posts: 5546
Joined: Sat Apr 01, 2006 11:38 am

Re: laziness over results

Post by Bram » Thu Aug 13, 2009 4:30 am

August 12th

DB Standing Shoulder Press 40's x 11, 8, 7; 35's x 8, 8
Rope Overhead Leaning Extensions 45lbs x 15, 10, 9; 40lbs x 11, 35lbs x 11

Did a couple more sets of shoulder press, just working on form

DB Standing Shoulder Press 20's x 12, 10, 8; 17.5's x 10, 9
"My candle burns at both ends; It will not last the night; But ah, my foes, and oh, my friends—It gives a lovely light!" - Edna St. Vincent Millay

User avatar
Bram
Sergeant Commanding
Posts: 5546
Joined: Sat Apr 01, 2006 11:38 am

Re: laziness over results

Post by Bram » Thu Aug 13, 2009 8:29 pm

August 13th

Worked on form again:

Dual-Pulley Lat Pull-Down's 60lbs x 14, 8; 50lbs x 8, 45lbs x 7, 40lbs x 9
DB Hammer Curls 20's x 20, 20, 15, 20, 20
Lower Back Extensions x 7, 4, 4

Later on:

30 min's of stretching, followed by an hour break and then a Jiu-Jitsu class. We had an extensive warm-up and I felt unusually athletic and flexible, then drilled two take-down's and sparred working to pass the guard or sweep the passer.
"My candle burns at both ends; It will not last the night; But ah, my foes, and oh, my friends—It gives a lovely light!" - Edna St. Vincent Millay

User avatar
Bram
Sergeant Commanding
Posts: 5546
Joined: Sat Apr 01, 2006 11:38 am

Re: laziness over results

Post by Bram » Fri Aug 14, 2009 8:49 pm

August 14th

http://www.blogcatalog.com/blog/slideys ... 57406457cd

"The following drill is why I still like to make the beginners occasionally: side control escape. Roger showed us the shrimp method for recovering guard, something for which I very much wanted a refresher. One forearm is against their neck, the other pressed by their hip, with your knee tight into their side. To shrimp, make sure you don’t drop that knee away from their side – leave it in place as you push off with the other leg in order to shift the hips. That means that as soon as you make any space (e.g., by bridging then shrimping), you’re already in position to slide that knee through. When you’ve managed to get the knee to the other side, shrimp and bring the other leg into position, recovering guard."

6:15PM Surfed for an hour-and-a-half
Last edited by Bram on Sun Aug 16, 2009 1:27 am, edited 1 time in total.
"My candle burns at both ends; It will not last the night; But ah, my foes, and oh, my friends—It gives a lovely light!" - Edna St. Vincent Millay

User avatar
Bram
Sergeant Commanding
Posts: 5546
Joined: Sat Apr 01, 2006 11:38 am

Re: laziness over results

Post by Bram » Sun Aug 16, 2009 1:18 am

August 15th, 2:15PM

Open Mat Jiu-Jitsu. Rolled with a talented and athletic white belt. I finished a variety of submissions (arm triangle, guillotine, cross chokes, triangle) and did a fairly good job of staying in an advantageous position, although I did get reversed from mount.

Then I rolled with Clark Gracie, a brown belt, whom I felt I was a few steps behind at all times. I couldn't mount much defense, let alone offense. He subbed me 5-6 times in a short period of rolling.

Couple different things Clark mentioned:

Cross-choke defense series from mount -- standard defense of creating space, then thread your bicep between their hands and up to your ear (if they've got the top hand in your left collar, then use your left arm), then cross your arms and hug their elbows down

Cross-choke from guard counter -- put both hands on the Gi (thumbs down), one hand drives the Gi across their throat (this helps if you reach over their arms, not between or under), the other hand pulls the Gi towards you as you post up and rotate your body away, choose which hand pushes across their throat by which direction will lessen the choke on your throat
Last edited by Bram on Wed Aug 26, 2009 4:46 am, edited 1 time in total.
"My candle burns at both ends; It will not last the night; But ah, my foes, and oh, my friends—It gives a lovely light!" - Edna St. Vincent Millay

Post Reply