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Derek Simonds
02-10-2009, 05:04 AM
All right it is 7 am and all I can think about is BBQ! I am in Nashville for the next couple of weeks and will have to find a local BBQ joint.

I also found out that I am going to San Antonio in March for a week. I will have to figure out how far away all these things are and make some trips. Including Rips.

Gant Grimes
02-10-2009, 05:19 AM
Awesome. I was in TN for 3 days and ate BBQ twice a day while I was there.

San Antonio is 5 hours away from Wichita Falls. But Wichita Falls is only a couple hours away from the Dallas airport. Let me know when your trip is and if you can make it through. I have an extra gi for you (and not one of those tight BJJ cheater gis ;) ).

Matthew Bacorn
02-10-2009, 07:09 AM
All this barbecue talk is making me hungry...

As a possibly legitimate voice in the conversation (Georgia boy), imagine my dismay upon learning that i have some sort of yeast problem in my gut and can't eat vinegar anymore. So I am now turning to yall for suggestions on potential sauces.

Help a brother out here

Gant Grimes
02-10-2009, 09:15 AM
I've never been a vinegar fan myself, so I think you'll be pleased at what you find. Depending on how they've rubbed the meat, there are plenty of good mustard and tomato-based sauces out there. You can get everything from spicy, thin sauce to a thick, sweet sauce for your baby backs. Are you in GA right now?

Kevin Perry
02-10-2009, 10:57 AM
All this BBQ talk...

gonna have to pull out the big green egg and throw some slabs on there.

glennpendlay
02-10-2009, 11:00 AM
Donny Shankle can make a HELL OF A GOOD mustard based rub, and i dont even like mustard. Of course hes from New Orleans...

Gant Grimes
02-10-2009, 12:50 PM
*no fast and barely any sleep*

1) grip fighting and footwork for 30 minutes

2) DL singles
315, 365, 385
405x4x1
The first pull at 405 was crappy, so I stayed there. I haven't DLd in awhile, and I didn't want to aggravate anything.

3) reverse hypers
50#x3x8

4) 2000m row, moderate (>2:10/500) pace
8:34

Matthew Bacorn
02-10-2009, 08:40 PM
Its just tough to find any bottled or restaurant sauces without...

Oh well, guess i'll just have to make some at home. Good excuse to smoke some meat. Yeah, Im in Athens right now, then back near Atlanta (Marietta) for a while in May.

Gant Grimes
02-12-2009, 01:46 PM
Sam, keep reading into the program and look at some examples of heavy metcons. You should program it with reps or weights that are just beyond your reach...and reach them. Keep it quick, don't stop, and get it over with quickly.

Matthew, you almost have the perfect last name. Go the courthouse and have them remove that unruly "r" from your last name.

Yesterday- nothing. Worked 19 hours, including travel. Ate Hooter's, Mexican food, and drank beer.

Today
*no fast*

1) tuck FL
1 minute
Good. Go to adv. tuck FL.

2) HS, paralettes
1:10
Good again. Go to 3x45 sec. or whatever.

3) metcon
21-15-9, while wearing 22# weight vest
* 2-hand KB high pulls @ 24kg
* ring pushups
4:26
Courtesy of Jason Struck. This was no pleasant.

4) DH pullups
3x10

Kept it brief today because of judo tonight and heavy day tomorrow. It was a good session today. Must have been all the good food.

Derek Weaver
02-12-2009, 06:42 PM
That metcon is a good one. Behold the power of the ring push up. Easier on the shoulders than a ring dip (though I still like 'em).

Things are looking good.

Good call on Hooter's. The food usually is below par, but who cares?

Gant Grimes
02-13-2009, 02:51 PM
*no fast*

A little sore from a late judo session. I had a day of strength, OLY work, and stone lifting (hopefully) planned. Then things went horribly wrong.

1) OHS
65x3x5
Still getting stronger. These took some effort, but balance and stability is improving.

I was setting up for cleans but a couple guys were doing Fran, the CF WOD today. Justin was hollering at them, and the whole atmosphere was pretty good. So what the hell? My PR was 4:03, and I had missed it in my last two attempts. I was hoping to break 4 minutes, and I was looking forward to being hollered at and judged by a level 2.

3) Fran
21-15-9
* 95# thrusters (actually these were 96#)
* pullups
3:12
This morning's breakfast made a curtain call. Three to be precise. I didn't break anything until the last set of pullups; I coasted in on a couple single. Thanks, Justin.

Hit up Pendlay this afternoon. Picked up some more equipment. If y'all don't know what's going on with the USAW junior team, check this thread.

http://www.cathletics.com/forum/showthread.php?t=3820

Leo Soubbotine
02-13-2009, 02:54 PM
Nice!

Kevin Perry
02-13-2009, 03:12 PM
Nice Fran time. Are the OHS in KG? Still envious.

Gant Grimes
02-13-2009, 03:18 PM
Thanks. It was rough. All weights in my log are in kg unless they have the pound (#) sign.

Craig Brown
02-13-2009, 06:03 PM
Yow. That will make the breakfast say 'howdy!'. Nice.

Justin Lascek
02-13-2009, 07:38 PM
Gant,

It was just another workout today. Now attack every metcon like that. :D

Garrett Smith
02-13-2009, 09:49 PM
Man, 3:12 is impressive.

Must be from all the chippers you've been doing, har har.

Gant Grimes
02-16-2009, 12:31 PM
Yesterday was good. Smoked some meat, drank some Guinness, and cut cable for a grappling dummy.

1) OHS, 7 singles
60, 65, 67.5, 70, 72.5, 75, 77.5

2) snatch, 5 singles
60, 62.5, 62.5, 62.5x, 60, 60
Backed off on weight after the miss. I'm working on catching these in the hole rather than catch in power position and ride it down.

3) front squat, 7 singles
60, 80, 90, 100, 110, 120, 125
PR. 275.5#. Knees tracked in a bit on 120. 125 was fairly easy. 300# is not far off.

4) push press, 5 singles
80, 90, 95, 100, 105
PR. 231#.

5) atlas stones
3 tries on each stone because I forgot which one weighs more. I broke the ground but didn't lap it. Need to study form a little more. Used a rosin bag which helped a little (maybe). That will have to do until tacky comes in.

Garrett Smith
02-16-2009, 09:46 PM
Man...you beat me to the 1min. tuck front lever (I'm at 45sec. in my first set).

Are those parallette HS free or against the wall?

Daniel Mays
02-17-2009, 08:39 AM
Hey Gant,
New to these boards but your always putting in diverse and powerful work. Looks like you have gotten alot of your wind back pulling off a almost 3 minute Fran! You have also inspired me to add bacon to everything(Mr. Cohen gets some credit also), which of course is making my lifts go up amazingly, just check my log!

Happy Training
Danny

Gant Grimes
02-17-2009, 01:58 PM
Daniel, glad to see you on the quest for strength. There isn't a worthwhile goal that bacon won't help you achieve.

I'd give you the same advice Aimee did about the metcons. You don't have to do long metcons to stay in great shape. Even if you can't do as much OLY as you like, you can still do some speed pulls, snatch grip deads, clean pulls, and other stuff that will help your explosive strength. Check it out.

Man...you beat me to the 1min. tuck front lever (I'm at 45sec. in my first set).

Are those parallette HS free or against the wall?

I had actually made it to the straddle front lever last fall when I was doing the progressions. I had to start again and hope to get back there quickly. If you're at 45, the next progression is right around the corner!

The para-HS were against the wall. I've started messing with free-standing para-HS, but I suck at them.

today
*no fast*

1) FL, adv. tuck: 25, 15, 20
This was hardcore on my triceps.

2) HS, parallettes, wall: 1:05, :25
Working towards 1:30. Are there other worthwhile progressions once you hit 1:00?

3) HS, freestanding, paralletes, 5-10 singles
6, 4, and a couple 2 second holds were the best I could manage.

4) box jumps from seated position
38.5" x 10 x 1 @ 30 sec. intervals
I got the best explosion in reps 2-6. Did a 43.5" jump at the end for good measure.

5) metcon
12-15-9
* KB high pulls @ 2x20kg
* sledge swings @ 16#
3:23
This was just about right.

Gant Grimes
02-18-2009, 01:25 PM
*no fast*
I need to get back on this. I've just been buying a lot of bacon lately.

1) grip fighting, 30 minutes

2) thrusters, work to max
80, 90, 95, 100, 105, 110x
Dang. Tied a PR. It was easy and went up fast. Got greedy with the big jump.

3) DL, triple
405x1x3
w/u with 225 and 315. Felt good. I'm just now realizing I only did one set of reverse hypers after DL. Dang again.

4) 1000m row @ <=1:55/500
3:50

Liam Dougherty Springer
02-18-2009, 01:44 PM
*no fast*
I need to get back on this. I've just been buying a lot of bacon lately.


2) thrusters, work to max
80, 90, 95, 100, 105, 110x
Dang. Tied a PR. It was easy and went up fast. Got greedy with the big jump.


I hate it when I do that...

I am training a female client right now who is just awsome and sometimes just sometimes when she wants to get greedy and she realy protests I let her... always with the same result.....

Makes me want a coach of my own I know my training would be much less hap hazard. Congrats on the Fran Time:cool:

Oh yeah and don't stop eating bacon in order to fast just eat it for dinner.

Craig Brown
02-18-2009, 03:17 PM
Or as a nice bacon/avacado/beef salad with lunch...

glennpendlay
02-18-2009, 06:31 PM
When are you gonna show up to weightlifting practice? Or do you wanna go over the lunch hour sometime, since thats when you normally work out?

glenn

Gant Grimes
02-20-2009, 01:12 PM
Liam, greedy and lazy are usually interchangeable in my program. I grab the 5kg or 2.5kg, depending which is closer. A lot of my singles work is "to max for the day," so greed is relative. Then again, 110 would've looked so much better than 107.25.

Glenn, I didn't check this before seeing you yesterday evening. I plan to be in there on Monday.

*no fast*
In fact, I ate half a pizza at 11 pm and eggs and brisket at 8 am. Excellent.

Rough training session. Sore from judo, especially shoulders. Hip drive sucked.

1) OHS
doubles: 50, 60, 70
singles: 75, 80
That might be a new PR for OHS, which is sad. Onward.

2) power snatch, singles
60, 70, 75, 80x, 77.5
Broke my prohibition. Needed to pull something.

3) clean, singles
60, 70, 80, 90x
WTF? I had two attempts at 90. Pull was fine. Body just...rejected it.

4) back squat, doubles (pounds)
315, 335, 355, 365, 315

5) press, singles (pounds)
155, 165, 175, 185, 195

6) odd stone lifting, 5 singles, lap it and roll to chest

7) sled drag, 400m @ 60kg + 20# vest

Derek Simonds
02-21-2009, 11:56 AM
I trained with guys at Nashville MMA and had a good evening. My mat cardio sucked but it was good enough to get me several submissions. My face is still absolutely trashed from defending a RNC from a BB.

Long way of saying man it got me jacked for a tournament. I am trying to decide when my next one will be and it looks like April. What about you?

Gant Grimes
02-24-2009, 02:00 PM
Derek, it's always cool to have one of those training moments that fire you up and make you want to get back in the ring. There's nothing I can compete in judo-wise for a couple months. There are a couple under-brown tourneys in the next month that my son might go to, but I'm out of luck. Fortunately, we have a judo and jujitsu clinic this weekend with Ray Silverstrand, the closest thing I know to a living Samurai. Neat guy.
http://profile.myspace.com/index.cfm?fuseaction=user.viewprofile&friendid=229871236

At some point I might try some no-gi stuff. My stand-up is good, and, as long as wrist locks are legal, I can get by on the mat. It would be fun to try.

***
last night

OLY lifting with Glenn. Drilled technique (mine sucked coming in). It was all about speed. To this point, I had apparently been pretty lazy with my pulls because this felt completely different. Worked up to 60 on snatch and 80 on CJ because form deteriorated after that. I sucked much less by the time I left (though I still sucked and still need lots of work).

It was also cool to train on the same platform as Caleb Ward. He was helpful and very encouraging. He's still a teenager, but he seems to have this lifting thing figured out. He's only lifting about 100 KILOS more than I am in the respective lifts. I believe he snatched 155 for three singles. Solid.

My cues, so I remember, were [snatch] hips back, pull bar against legs on first pull, push knees back; and [CJ] finish 2nd pull, the hat thing (Caleb's), stomp on catch, lift toes before jerk, recover left foot first.

Thanks again.

***
today

There's a CFT meet at Rip's this Saturday. I have a 2-day judo seminar so I'm not going to max. I trained today to select the weights for Saturday.

1) back squat, triples (pounds)
225, 275, 315, 365

2) press, doubles (pounds)
135, 155, 175, 195

3) DL
315x2, 365x2, 405x2, 455x1

4) a) 500m row (setting 6)
1:37
PR. Rest 1 minute. This was about 90-95% intensity.
b) easy 1000m row <= 2:15
4:26
Hell, 2:15 used to be my "trying" pace. Still not fast but getting better.

Liam Dougherty Springer
02-24-2009, 04:07 PM
OLY lifting with Glenn. Drilled technique (mine sucked coming in). It was all about speed. To this point, I had apparently been pretty lazy with my pulls because this felt completely different. Worked up to 60 on snatch and 80 on CJ because form deteriorated after that. I sucked much less by the time I left (though I still sucked and still need lots of work).

It was also cool to train on the same platform as Caleb Ward. He was helpful and very encouraging. He's still a teenager, but he seems to have this lifting thing figured out. He's only lifting about 100 KILOS more than I am in the respective lifts. I believe he snatched 155 for three singles. Solid.

My cues, so I remember, were [snatch] hips back, pull bar against legs on first pull, push knees back; and [CJ] finish 2nd pull, the hat thing (Caleb's), stomp on catch, lift toes before jerk, recover left foot first.

]


Man I am jealous....... Thats it I am gonna look for a good coach and put some money where my mouth is. Not likely to be a Glenn Pendlay but I am sure as long as they actualy know the lifts they will help me loads.

Gant Grimes
02-25-2009, 08:33 AM
Man I am jealous....... Thats it I am gonna look for a good coach and put some money where my mouth is. Not likely to be a Glenn Pendlay but I am sure as long as they actualy know the lifts they will help me loads.

It's worth it. I improved about 10 kilos a year on my own. This might be worth 25 or 30 kilos in the next year (not to mention better transfer to sport).

Gant Grimes
02-25-2009, 12:57 PM
Light day.

1) grip fighting

2) metcon
"Jackie"
* 1000m row
* 50 thrusters @ 45#
* 30 pullups
8:16
Row was 3:50. Thrusters were slow (cramping, sucking, etc.). Pullups were ok.

Matthew Bacorn
02-25-2009, 04:14 PM
I was reading Strong Enough? Today and was struck by the similarities between you and Rip in terms of willingness to help people and an emphasis on thinking things out and doing them right.

It appears, to me at least, that yall are on to something. Must be the water in Wichita...

glennpendlay
02-25-2009, 06:35 PM
Its not the water, its the brisket. And the scenery.

Gant Grimes
02-26-2009, 12:28 PM
Matt, we just try not to act like douchebags around here. Most of the experienced lifters and coaches that I've met here (ones I'd take advice from) are happy to help out others with form, programming, etc. If you've been in gym culture long enough, it's good mojo to pass that stuff on.

And yeah, it's in the brisket.

Today

1) HS, para, wall: 1:10

2) FL, adv. tuck: :25, :20, :10, :5
Straightened the back and moved legs out. Really felt this one.

3) metcon
15-12-9
* tire flips
* sledge @20#
* farmers walk, large anvils (in meters, there and back: 30, 24, 18)
5:27

Gant Grimes
03-02-2009, 12:11 PM
Had some good judo/JJ this weekend with Ray Silverstrand, the closest thing I know to a living samurai. He taught Thursday's class and did a 2-day clinic this weekend. Didn't make the total meet because I only had an hour lunch (and it lasted several hours).

Today- recovery. Rather than use parentheticals, I'll just say that everything today was slow and difficult. I spent a lot of time stretching. I feel much better now.

1) Box jumps, from low seated position. About 10-15 of them.

2) free HS, several of them, didn't last long

3) HS, para, against wall: 60 seconds

4) FL, adv. tuck: 20, 15, 20, 5

5) 2K row: 7:59

Gant Grimes
03-04-2009, 01:41 PM
1) 1 hour BJJ

2) 2 rounds of Helen intervals, ~3 min. rest.
*400m run
*21 KBS@24kg
*12 pullups
2:32, 2:33

Derek Simonds
03-05-2009, 04:55 AM
Nice time on the Helen intervals. I really have to get my kip down to get my times any lower.

One of the guys I train with won the local Abu Dhabi trials and got his invite to Dubai for the real deal. Pretty freaking cool. There is so many great BJJ things going on the next two weeks. Robson Mora has a tourney in Tampa, Relson Gracie (with two incredible black belts) is doing a seminar in Jacksonville and the owner of the academies I train at is doing an academy seminar next Saturday. Unfortunately I am out of town or at a gymnastics meet for everyone of them. Aargh.

At least I was able to train at the academy twice this week.

Gant Grimes
03-05-2009, 06:56 AM
Wow, AD is the real deal. That's cool that you get to train with that guy.

I hear you on missing the cool stuff. I've missed a lot myself. But there will be more grappling seminars. The kids will only be young once.

Derek Simonds
03-05-2009, 02:06 PM
The kids will only be young once.

Yep that is why I sold my deep sea fishing boat. Jr and I are going to two privates in the next two days to get ready for state.

Gant Grimes
03-09-2009, 12:34 PM
Fine weekend. Smoked a brisket, had some ale, and hung out with the family.

1) snatch work, a few at 60 and 65

2) OHS, work to moderate single
60, 70, 75

3) front squat, work to heavy single
80, 100, 120, 130
PR.

4) weighted pullups
16kg x 3 x 5
32kg x 1 x 5

5) 500m row
1:34
PR.
Set the damper to 10, had 1:24 through the first 200m. Then faded. Try it at 8 next time.

Derek Simonds
03-10-2009, 07:24 AM
Fine weekend. Smoked a brisket, had some ale, and hung out with the family.

5) 500m row
1:34
PR.
Set the damper to 10, had 1:24 through the first 200m. Then faded. Try it at 8 next time.

Yep it was a great weekend with the family. Nice job on the row. I know you have been working on that and there is huge improvement. I need to get back on it consistently.

Gant Grimes
03-12-2009, 06:57 AM
I'm getting there.

Evening training yesterday. Work has been busy. I missed Tuesday and had slept 10 total hours between Sunday and Wednesday.

1) press, work up to heavy single
in POUNDS
177
188
199
209- PR
215- PR
221- fail
This was good. Justin's CF group was pressing (they're a hell of a group, too), and, hell, that's excuse enough for me to press. I wasn't expecting more than 200. The quest for 225# press and 300# FS continues.

2) metcon
15-12-9
* KB high pulls@24kgx2
* ring dips
* pullups
???- Didn't start the damn watch.
This killed. What an outstanding metcon. Short, heavy, and very difficult. I couldn't straighten my arms when this one was done. If you're a grappler, and gripping is a big part of your game, this one is for you.
If you do this, keep 15-12-9 and go as heavy as you can on the KB high pulls. They make the workout.

Adolfo Riveron
03-12-2009, 11:47 AM
I'm getting there.

Evening training yesterday. Work has been busy. I missed Tuesday and had slept 10 total hours between Sunday and Wednesday.

1) press, work up to heavy single
in POUNDS
177
188
199
209- PR
215- PR
221- fail
This was good. Justin's CF group was pressing (they're a hell of a group, too), and, hell, that's excuse enough for me to press. I wasn't expecting more than 200. The quest for 225# press and 300# FS continues.

2) metcon
15-12-9
* KB high pulls@24kgx2
* ring dips
* pullups
???- Didn't start the damn watch.
This killed. What an outstanding metcon. Short, heavy, and very difficult. I couldn't straighten my arms when this one was done. If you're a grappler, and gripping is a big part of your game, this one is for you.
If you do this, keep 15-12-9 and go as heavy as you can on the KB high pulls. They make the workout.

Im not a fighter or a grappler but i will definitley write that one down for next week. That looks awesome.

Gant Grimes
03-13-2009, 06:39 PM
It's a keeper, Adolfo.

Judo was rough last night. Good session. Very sore today. No metcon.

1) OHS doubles
75, 77.5, 80, 85
PR

2) PSn
Work to 82.5

3) FS singles
120, 130, 132.5-pr, 137.5-pr
303 pounds!

4) DL singles
405, 465, 500-x
Dang.

Gant Grimes
03-14-2009, 11:07 PM
Saturday night.

10K row in 45:02.

Derek Simonds
03-15-2009, 06:52 AM
I have not ever rowed a 10K. Just thought kind of makes me queasy.

I am headed to San Antonio Monday and will be in Dallas for several days in April. I will let you know specifically when so I can try and get over and get a couple of workouts in.

Gant Grimes
03-15-2009, 10:32 AM
It's just like a 5K. You just keep going. It was my first, too. I try to row 5K at ~2:10/500. I set out to do this at ~2:15/500. I was pretty much dead on. It wasn't that difficult. My back was a little stiff, and my fingers were a little raw. I'm going to start a couple steady-state sessions per week. It worked--and still works--for a lot of combat athletes. I'm going to re-examine it.

Our kids had a developmental judo tourney yesterday. I got to coach the team with another guy that helps with the kids. It was the first go-round for a lot of them, so you have to deal with the head bumps, tears, etc. My son got DDTd by an older kid. Fortunately, he's had several nosebleeds, so he was unphased (it was a two-stoppage bleeder). We changed strategies on the fly. The result was a pretty nice-looking double leg pick-up. It was fun to watch.

Definitely let me know when you're going to be in. We'll get a little gym and mat time in. I have extra gis (size 5) and belts, so don't worry about that (unless you're going to visit other places).

Scott Hanson
03-15-2009, 05:13 PM
metcon
15-12-9
* KB high pulls@24kgx2
* ring dips
* pullups
???- Didn't start the damn watch.
This killed. What an outstanding metcon. Short, heavy, and very difficult. I couldn't straighten my arms when this one was done. If you're a grappler, and gripping is a big part of your game, this one is for you.
If you do this, keep 15-12-9 and go as heavy as you can on the KB high pulls. They make the workout.

Cool Met Con, Gant. I tried this today, but I didn't have a matched pair of kb's, so used one 16 and one 24 kg, switching hands every 4-5 reps. Added a bit of asymmetry that seemed good. I assumed that these were kb style high pulls and not SDHP's with kb's? First time doing these.

Gant Grimes
03-15-2009, 09:27 PM
Yeah. If you ever feel the need to do SDHP, please dive head first into wood chipper. There are also some videos out there that show KB HPs done like SDHP-- just straight up. That's not cool. At the top of the swing, try to pull your elbow past your ear (you won't be able to do this, of course, but that's the proper path).

Here's a video I found that shows the one hand version. He's an RKC. I'm not. But the demo looks great. And the gentlemen certainly seems happy.

http://www.youtube.com/watch?v=3Vi_QCCkmgg

George Mounce
03-16-2009, 04:38 AM
Ouch on the DDT. Jake the Snake must still be popular.

Nice 10k. Gant has it right, you need to set your strokes per minute up and 500 time in that race or you will kill yourself. Like most things distance-wise people start out with no plan, and way too fast.

Gant Grimes
03-24-2009, 07:36 AM
Jake is still the man. Fortunately, the kid didn't bring a duffel bag with Damien in it.

I accidentally took a week off from the weights. I worked a ton, but I got two judo sessions in, where I got completely destroyed, and I got to ride my bike and run around with my kids.

Late one in the garage. Nothing special. Stretched out more than anything.

1) OHS, 50x3x6
2) bench, 160#x3x10

and, to mimic a similar experiment in T-Nat (http://www.t-nation.com/free_online_article/sports_body_training_performance/more_thoughts_from_the_weightroom_floor&cr=) (nice article, too)...they're back!
3) reverse drag curls, 55#x1x10
4) curlZZZZ, 75#x1x10

Derek Simonds
03-24-2009, 09:46 AM
I had to use the all mighty google to learn how to do drag curls. They definitely look interesting. I can't imagine doing them with 95 LB's for 8 reps like the guy who wrote the article did. Was the curlZZZ set just good old fashioned BB Curls?

Gant Grimes
03-26-2009, 09:17 AM
Correct. Good old-fashioned curlzzz.

yesterday

1) OHS, 90kg for a single
PR.

2) metcon
5 rounds of:
* 5 PC @ 80kg
* 10 pullups
* 15 squats
8:29
Unpleasant. This was Justin's design. It was pick-your-weight on the PC. I picked 10kg higher than I probably should've. PCs slowed the thing down. Fun workout, though.

Liam Dougherty Springer
03-26-2009, 12:08 PM
Interesting Gant I have been watching your log for a while after having used some of your posting on the hybrid WOD formatting (I have a hard time calling it anything Bias) and it seems that after watching you kill it non stop heavy, heavy, long, heavy, hard, Heavy you have backed off for a period is it more BJJ and just giving the weights a rest for recovery? Or just random chance? Maybe listening to your body? Either way from an outside perspective it makes sense, I have been going through some recovery difficulties following a programmed schedule and I need to learn when to say when. Thanx for makeing your experience availiable for my learning.

Gant Grimes
03-26-2009, 01:31 PM
Interesting Gant I have been watching your log for a while after having used some of your posting on the hybrid WOD formatting (I have a hard time calling it anything Bias) and it seems that after watching you kill it non stop heavy, heavy, long, heavy, hard, Heavy you have backed off for a period is it more BJJ and just giving the weights a rest for recovery? Or just random chance? Maybe listening to your body? Either way from an outside perspective it makes sense, I have been going through some recovery difficulties following a programmed schedule and I need to learn when to say when. Thanx for makeing your experience availiable for my learning.

Great timing, Liam. I was going to address that today. I have been inconsistent in my training for the last 5-6 weeks. I have been inconsistent in my nutrition for the last three months. Basically, I am as strong (and heavy) as I need to be for judo; I like doing different stuff; and I like eating crappy. I don't have time to put the time into OLY to get really good, so I'm not going to do that. However, I've been feeling great, having fun, and still setting PRs. However, I lack direction.

So, for the next 6 weeks, I am committing to NON-direction. Other than conditioning for a judo tourney in May, I'm going to have fun the next few weeks. I'll keep the staples in--snatch, OHS, FS, pressing movements--but the rest will be odd objects, plyo, and sprinting. The weather is nice, and Justin just made some new slosh pipes. I should be getting some tacky in, and stones need lifting. And I have neglected my mountain bike the past few months. I need to be outside.

This doesn't have to do with physical or mental burnout; my work schedule makes me miss enough days to avoid that stuff. I have just spent the last couple years focusing on different but specific goals, and I have checked off the boxes. This will be a fun, intense vacation from a goal-oriented program. And hell, I'm a fan of seasonal training anyway. We'll see where it goes. Worst case scenario, I'm a months' training away from a 400# squat or 3 minute Tran. I have nothing to lose. I'm excited.

Today

1) play with KB TGUs; BB TGUs; 2 hands anyhow starting w/BB TGU

2) weighted chins, 32kgx3x3

3) rev drag curls, 60#x10
*rest 45 sec
4) curlzzz, 70#x10

5) 400m walk w/3" slosh pipe, 200m overhead, 200m Zercher carry

Gant Grimes
04-02-2009, 01:08 PM
More work, more travel, less training.

I was in Birmingham and got to spend an evening with Richard Worthington's Akayama Ryu Jujitsu class. Good stuff. Look em up if you're ever in the area.

Today

*16.5 hour fast*
Back on a little hard routine to get some things sorted.

Tried a CF Football workout with some friends. I liked it.

1) 5 mins TGU @16kg

2) 2 Power Cleans on the Minute – 15 minutes. Using a weight close to 80% of 1 RM.
92.5 kg

3) WOD
7 Rounds for time of:
3 Push Jerks - 155 lbs
6 Pull Ups
9 Box Jumps 20” Box
5:59

Derek Simonds
04-03-2009, 10:32 AM
5 mins TGU @16kg

I am loving doing TGU's for time. I am doing RKC Armbar + TGU for 5 to 6 minutes two days a week as a warmup. I am doing 4 to 5 reps per side in 6 minutes.

How far are you from Austin. I am going to be flying back from LA Wednesday night next week. I have one days worth of work in Austin and 2 days in Dallas. I really am looking forward to getting over and training with you.

If I remember correctly you are a couple of hours outside of Dallas. Let me know how the end of next week looks for you if you are available.

Gant Grimes
04-03-2009, 01:10 PM
I am loving doing TGU's for time. I am doing RKC Armbar + TGU for 5 to 6 minutes two days a week as a warmup. I am doing 4 to 5 reps per side in 6 minutes.

How far are you from Austin. I am going to be flying back from LA Wednesday night next week. I have one days worth of work in Austin and 2 days in Dallas. I really am looking forward to getting over and training with you.

If I remember correctly you are a couple of hours outside of Dallas. Let me know how the end of next week looks for you if you are available.

Anything that precedes my strength work is going to more for form than reps. But yeah, it's a nice opener.

I'm 5+ hours from Austin, so that's out. Two days from Dallas. When are you in? I have a trial next week that should only take a couple days. End of the week looks good.

Today
*no fast*

CF Football again (this works out pretty well for my "do whatever" phase. It's pretty similar to what I was doing anyway).

1) power snatch
70x10x2
These are always rough after an evening of judo.

2) WOD
5 Rounds
* 20 yd Bear Crawl - Crawl 10 yds turn and crawl back 10 yds
* 5 Deadlifts 315 lbs
* 10 Burpees
12:01
This was rough. We did enough mat crawls last night to last awhile. Wasn't ready to see them again.

Derek Simonds
04-04-2009, 09:34 AM
Austin on the 9th which I think is Thursday then Dallas Friday maybe Saturday. My wife and kids are going to be out of town til Monday the 13th. So I can pretty much travel whenever. I will let you know my schedule for sure Monday morning.

Gant Grimes
04-06-2009, 02:08 PM
Let me know, Derek.

Saturday

1) BP, 180#x5x5

2) WOD
The CF Football Bear
3 Total Rounds:
Complete the following cycle 7 times:
Power Clean
Thruster
Back Squat
Rack Jerk
After cycle is completed 7 times complete:
7 Pull Ups
Rest 3 minutes between sets
40kg: 1:51, 1:48, 1:28
I did this for time because I was in a hurry. The weight was not heavy.

3) rev drag curls, standard curls
60#x11, 70#x11

Coached kids soccer game. Spent the rest of the day with a chainsaw, cutting limbs, and hauling trees away.

***

Today

1) box squat (low box)
235#x10x2
On the minute.

2) press
155#x5x5

3) metcon
CF Football Grace
15 Clean & Jerks 155 lbs
Sprint 1 Full Gasser (212 yards)
10 Clean & Jerks 155 lbs
Sprint 1/2 Gasser
5 Clean & Jerks 155 lbs
Sprint 1/4 Gasser
8:47

Gant Grimes
04-08-2009, 07:42 AM
yesterday

Noon- judo

Late

1) metcon
4 rounds (no rest in between):
* max reps bench press @ 225#
* max reps KBS @ 100#
7-20
4-10
2-10
2-10

2) rev drag + standard curlZZZ
12 @ 60/70

Gant Grimes
04-08-2009, 01:38 PM
Sore.

warmup: jog 400m then
* 16 lb. hammer and two tires (tai sabaki, alternate)
* slosh pipe, overhead carry

1) WOD
* 15 WB shots @20#
* 400m run
* 15 2xKB high pulls @ 16kg
* rest 1 minute
Repeat
7:49
Not real fast. The runs were kinda dead.

Jon Brody
04-11-2009, 05:19 PM
Gant, I've read a good chunk (but not all) of your training log here and have a couple specific ?'s (amazing log, btw -- inspirational!) Anyways, I know a bit ago you began to incorporate BP and bicep iso work, specifically to aid your grappling. I just took up jitz, but I can easily see the logic here....I feel the logic, too, when my biceps are burning out and my weak BP makes me work like a dog whenever I have to push from my back.

It looks like you've used a standard barbell for both -- any reason for this over dumbbells?

My first reaction is to be partial to the dumbbells (no spotter req on the BP), but also dumbbells would seem to mimic the "non-unilateral" pressing/curling forces that would happen on the mat....?

Righteous log, once again!

Derek Simonds
04-11-2009, 06:18 PM
I will defer to Gant since it is his log ;) I will chime in though and say that I thought I needed more strength when I started BJJ and eventually learned that what I needed was better use of the strength I already had. I am sure you know this, I would be real careful pushing from your back as that is a trap a lot of guys will use to setup an armbar. Nothing wrong with pushing to escape a bad position just be aware of what that could lead to.

Chris H Laing
04-12-2009, 04:09 AM
Yea im pretty sure all Gants talk about needed bench press tp push people off him was just an excuse to get some big chesticles :p

Gant Grimes
04-13-2009, 12:15 PM
Gant, I've read a good chunk (but not all) of your training log here and have a couple specific ?'s (amazing log, btw -- inspirational!) Anyways, I know a bit ago you began to incorporate BP and bicep iso work, specifically to aid your grappling. I just took up jitz, but I can easily see the logic here....I feel the logic, too, when my biceps are burning out and my weak BP makes me work like a dog whenever I have to push from my back.

It looks like you've used a standard barbell for both -- any reason for this over dumbbells?

My first reaction is to be partial to the dumbbells (no spotter req on the BP), but also dumbbells would seem to mimic the "non-unilateral" pressing/curling forces that would happen on the mat....?

Righteous log, once again!

Thanks for the props. Like Derek said, if you're new to the mat, it's better to learn your positions and transitions and "feel" what's going on around you rather than try to force something. I incorporated some curls to shore up a weakness after a defeat. There are a few more opportunities in judo to use your guns because of the grip fighting. Also, the quality of armbars below brown/black belt in judo isn't as good as you'll find in BJJ. Some judoka just lean back and pull your forearm rather than gluing your wrist to their chest and leaning back. You can curl yourself out of the former (or at least buy yourself a few more seconds).

Again, I have all the bicep strength I need. My latest obsession with curlZZZ comes from an article I read and the nostalgic feelings I get when doing them. They offer me little practical benefit.

I use a straight bar for curls because my forearms get more work and I don't like loading DBs.

BP is still a great basic exercise. The barbell is good because you can do more. You'll get plenty of non-unilateral force stuff during practice. I've had a hard time getting into BP over the past couple years. However, Rip was getting rid of a good bench, I had room in my garage, and I've started training with my wife during the evenings. So I bench now.

Gant Grimes
04-13-2009, 12:23 PM
Yea im pretty sure all Gants talk about needed bench press tp push people off him was just an excuse to get some big chesticles :p

I've always been ok in that department. The most surprising thing about the latest BPing is my shoulder development.

Gant Grimes
04-13-2009, 12:32 PM
This was a fine Easter weekend. I hung out with the family, ate poorly, sang portions of the Messiah, and did yardwork.

Today

1) Thruster 3,3,2,2,1,1 (from CFFB)
70, 80, 90, 100, 110, 117.5x
I forgot my old 1RM and jumped too much. 110 felt easy. I should've done 113.5 or 115.

2) WOD (CFFB)
8 rounds for time of:
110 yard run
8 Kettle Bell Swings 2 Pood
5 Pull Ups
8:25
Sprint was broken up because of our track. Could've been a little better. Nice workout, though.

3) cool down (from CF 603)
Do 20x BW worth of OHS anyhow. For me, that was 4,000 pounds (200# x 20).
3:34
I was a little tired from max thrusters and the metcon, so I used 100# x 4 x 10.

Jon Brody
04-13-2009, 06:23 PM
Sweet, man; makes sense! Can't wait to cruise through this log when I'm 20pounds lighter and 20x stronger and give some of these beauts a go! :cool:

Gant Grimes
04-14-2009, 12:37 PM
Jon, cut your garbage intake in half, drop some of the weights, and enjoy it now.

Last night (yes, I trained last night. Worked out with the wife, who has learned the DL, push press, and FS in the last week, all within a couple practice sets. She picked up on it faster than I did and has better form).

1) BP
185#x5x3

2) curlZZ
13/13

Today

Noon judo with Glenn. Standup was fine. Ground work was apparently punishment for making him move around during standup.

http://laughingsquid.com/wp-content/uploads/rubberboy-ball.jpg

glennpendlay
04-15-2009, 07:47 AM
Actually, as I was lying on my back feeling nauseous and gasping for air like a fish out of water, while Gant was sitting a few feet away calmly commenting about not having gotten his heart rate up, I thought the punishment was directed at me for every time I have opted to sit on my ass and defer the KB's or rower to the next day, every doughnut I've ever eaten, every beer I've ever drank, and every mile I havnt run.

Gant, do you remember about a month or so ago when we had a discussion about the "best" exercises to prepare a person for Judo or grappling? Something like, if you could only do 2 things, what would they be? Since that is the type of thing I like to think about, ive thought about it a fair amount, and after changing my mind every few days for a while, I finally settled on heavy deadlifts and long cycle GS style KB work. This based on the fact that heavy deadlifts are one of the best single overall strength exercises, and seem more specific to Judo to me than squatting, while long cycle GS work simply makes my upper back, shoulders, arms and forearms feel amazingly similar to a few minutes of ground work in Judo.

Well, in the last couple of months, ive gotten my best set of 10 on the deadlift back to somewhere near respectability, and made significant improvements on my long cycle work, even going the distance (10 min) a couple of times. Yet, 3 minutes on the mat still kicks my ass just like it did my first Judo practice a few months ago. Obviously, the only thing that is going to improve my endurance for Judo is doing Judo. Im still going to try to get on the rower a bit more, and maybe even a short jogging session now and then, cant hurt me and will probably help, but obviously wont help if I dont get on the mat fairly consistently.

Hopefully, within the next couple of weeksd, youll be able to get your heart rate up before I get nauseous.

glenn

Gant Grimes
04-15-2009, 12:49 PM
Nothing gets you in grappling shape like grappling. We can spend a little more time on live drills and conditioning until you get your wind up.

Today wasn't great.

1) OHS, moderate set of 5
70
Not bad.

2) squats, 5 doubles @ 90% 1RM, 1 minute rest
335#x5x2
Not great.

3) press, 5 singles @ 90-95% 1RM, 1 minute rest
190#x5x1
Not bad.

4) WOD
7 rounds for time
* 100kg power cleans
* 40 yard sprint
I have no official time. It was immediately apparent that I did not have the hip drive to do 100kg power cleans. After three rounds and two drops, I went down to 80kg. My hips were still dead, so I just did muscle cleans the rest of the time. I finished the mess in 5 or 6 minutes. I don't know.

Gant Grimes
04-17-2009, 12:34 PM
Yesterday was a good day. Derek Simonds was in Dallas for work and he took a ride up this way for some training. He schooled me in BJJ for an hour, we got an hour of OLY with Glenn, and then we got a couple hours of judo in. He's a nice guy on and off the mat (hopefully some of my nastiness will benefit your standup game).

Seriously, great to meet you, man. We will definitely hook up if I'm in Florida anywhere close to Deland.

Sorry the picture is blurry. If Derek spent 6-9 months in judo, he would have a prohibitive advantage in the standup phase of a BJJ comp.

http://i89.photobucket.com/albums/k216/gantgrimes/IMG_0547.jpg

Today. More CFFB

1) push press, work to heavy single
106kg/234#
PR.
Workout called for bench. I'll do that tomorrow.

2) box jump, work to max height
44.5"

3) 12 x 100m sprints, on the minute
13.2- first one; 15.4- last one
Ouch. Got a bit slower these last couple decades.

Gant Grimes
04-20-2009, 12:07 PM
1) OHS, work to heavy triple
70x1x3

2) FS, work to heavy triple
120x1x3

3) BP, work to heavy triple
265#x1x3

4) metcon (from CFFB)
AMRAP 10 min.:
1 Round is equal to:
3 Power Cleans 185 lbs
3 Rounds of 5 Pull Ups, 10 Push Ups, 15 Air Squats or 3 rounds of "Cindy"
15 squats short of 3 full rounds.

Derek Simonds
04-21-2009, 07:03 AM
I am going to implement the left to the jaw takedown tonight. Thanks for the kind words Gant and it was a pleasure. If you are ever in this neck of the woods you are always welcome.

I told my wife we might have to make a trip out to North Texas for a couple of days of training and she just looked at me like a screw had finally come all the way lose.

Ah well. The joys of being passionate.

Gant Grimes
04-21-2009, 07:11 AM
I am going to implement the left to the jaw takedown tonight.

Hey hey hey!!! It is not a left to the jaw takedown. You are aggressively moving for a left grip around the head. Sometimes the speed of the technique and the anatomy of your arm result in some "unfortunate" contact with your opponent's face and head. Repeat: there is no striking in judo!

Derek Simonds
04-22-2009, 12:30 PM
Oh this made me chuckle.

http://www.mokurendojo.com/2009/04/whats-wrong-with-grabbing-pants-leg-in.html

From the comments.

By the way, here is my prediction for the next bit of judo castration: further limitations on entering groundwork and what can be done on the ground. That should protect us from those mean BJJ guys.

And the follow up post. The comments were not quite as interesting in this one.

http://www.mokurendojo.com/2009/04/helpful-handful-how-to-make-judo-rule.html

I couldn't help but think how like a fish out of water I felt when we were doing some of the stuff but oh if I could get my butt on the ground I was ready to go....

Gant Grimes
04-22-2009, 01:35 PM
There was a lot of whining about that rule, but it hasn't really affected anyone that I know. I end up grabbing pants a lot when I go for the leg, but I release immediately and don't get called for it. A lot of people thought it was done to eliminate the double leg. I don't think so (it doesn't eliminate it at all). It does eliminate a lot of unskillful entries into matwork, and I can go for that (wrestlers and BJJers have to learn some actual standup, which they should).

If comp BJJ wanted more participants, they'd give more points for matwork. If comp judo wanted more participants, they'd let you play on the mat longer. I think the guys that do the hybrid submission tourneys will develop very good skills to take back to their respective sports. BTW, you need to enter a judo tourney. You've got skills. If you learn to grip fight like I showed you, no BJJer will be able to throw you.

Yesterday

Judo with Glenn

Today

Fran in 3:41.
Not so good. This was hard. I felt good going in, but all the soreness from the weekend and Monday ambushed me in round 3. I have a comp next weekend, so I'm going to go balls out today, Friday, and possibly Monday to peak for the tourney.

Gant Grimes
05-04-2009, 02:19 PM
I dialed it down last week to taper for a judo tourney. On Monday, I ran a mile and worked pretty hard in judo. Tuesday was stretching and gymnastics. Wednesday I did a light round of FGB (subbed HPC for stupid SDHP and KB high pulls for rows) and rowed. Friday I did some stretching, light gymnastics, and light rowing.

Saturday: the Texas Brown Belt Judo Championships in Denton. Swine flu didn't keep the competitors away. I got smoked in the gold medal round by a very good player from Brazil. It was modified double, so I had to fight the other 1-loss guy for the silver. My muscles were burning, and I was tired as hell, so naturally, I was in my comfort zone. I hit ura nage (belly to back), and it was over.

**Derek, I had the first guy I beat in the mount. I hooked my legs and I thought to myself, "Derek said NOT to do this." Sure enough, he tangled a leg and we stood back up. That one worked out anyway, but I could have saved myself some effort.

Today:

1) OHS, moderate triple
65
Couldn't hold up 70. I'm still pretty sore.

CFFB

2) split jerk, up to heavy single
110
Missed 116. Too bad.

3) metcon
"Football gone bad"
Three 1 minute rounds for time:
1. Thrusters 95 lbs (15, 11, 10)
2. Box Jumps 20" box (23, 21, 20)
3. Double Unders (40, 31 (rope broke), 37)
4. Push Ups (30, 28, 28)
5. Calorie Row (18, 15, 15)
342
This was not a bad metcon. I'd like to do it with fresh legs and shoulders. I think I could get more out of it.

Derek Simonds
05-04-2009, 07:31 PM
Well I am glad that it worked out for you in the end. Nice job on Silver! I hate those doubles like that I always seem to be the one that gets called for the back to back to back matches.

I liked that metcon and will give it a whirl this week sometime.

Congrats again.

Gant Grimes
05-06-2009, 12:09 PM
Thanks, it was fun. My wife saw the video, and I had to give her the talk I gave you. "No, dear, headbutting is illegal. I was just placing my head on his back very quickly." "No, you can't punch in judo. I was just trying to get my hand under his ribs (quickly, of course) so I could grab him."

Yesterday: Judo with Glenn. Still sore from Sat. He's getting in better shape in the ground. That, in turn, helps my flexibility since I get wadded up into a little ball.

Today: Still sore. Stretch it out.

1) handstand work: free HS on parallettes. 2x30 sec. HS parallettes/wall.

2) bag work, 10 rounds @ 1 min. work/30 sec. rest
1-2: J-J
3-4: J_X
5-6: J-J_X
7-8: J_H
9-10: H_U

3) 500m row
1:27.4
PR by several seconds AFAIK.

glennpendlay
05-06-2009, 01:03 PM
Gant, damn you, you beat me on the 500m row. You know I'm gonna have to try and get that one back...

Also, does your son ever row? William did a 500M in 2:48, and I put him up in the rankings in the 12U age group catagory on the C2 website, he is competitive, so now hes all motivated to train to hit a 2:36 to move past some Australian kid. Your Kiddo might like that too, since he seems the intense and competitive sort.

Gant Grimes
05-06-2009, 01:29 PM
Get some. I wasn't planning on rowing today, but I finished my workout and thought "what the hell?" Apparently a guy set a gym record (didn't know we had those) at 1:29. I had done a 1:34 (I believe) before, and I didn't want to do anything where I had to stand up. My technique still isn't great, but I was maintaining 1:24-1:26 until I crapped out. Between sprint work on the rower and mat work, you'll shape up quickly. Without knowing more about it, I'd like to get down in the 1:25-1:26 range.

I hadn't thought about putting Kendall on a rower. He'd probably like it though. He likes going up to the gym and screwing around on the rings.

2:48 is damn respectable for 12U. I'll give William props next time I see him.

Chris H Laing
05-06-2009, 02:44 PM
Excellent. It's good to see it and set it up fast, but don't lock it in fast until you're reeeeaaaally comfortable with it. I've had my elbows hyper-extended a few times by overzealous players.

No worries. I didnt lock it at all, just got in the position to. My teacher doesnt want us breaking eachothers arms so if you set up an armbar the fight is over.

Gant Grimes
05-06-2009, 02:48 PM
No worries. I didnt lock it at all, just got in the position to. My teacher doesnt want us breaking eachothers arms so if you set up an armbar the fight is over.

Very good. I'm glad you're enjoying judo. Tap early and often while you're learning. Respect your training partner, and listen to your sensei. That's the key for a long, active, relatively injury-free career.

Chris H Laing
05-06-2009, 05:30 PM
While were on the subject of judo, I noticed the KB high pulls you do are very similar to the movements in kuzushi. Does it help any, because kuzushi is what keeps me from being more competitive during randori.

glennpendlay
05-06-2009, 08:34 PM
Gant,

William hit 2:39.8 for 500m today. Held a 2:20 pace for a lot of it, but crapped out in the middle, slowed down, went all the way to a 3:00 pace for a bit, then got motivated and went back down to 2:20 and ended with the 2:39.

He has also been reading my logs on here. Two developments. One, he has made fun of me for the last few hours about you beating me on the row. Im not real happy about that. Yes he has been reading your workout log also, just because he knows we do Judo together. Two, is that he wants to do his own workout log on here, which I think will be fun for him.

glenn

glennpendlay
05-06-2009, 09:07 PM
While were on the subject of judo, I noticed the KB high pulls you do are very similar to the movements in kuzushi. Does it help any, because kuzushi is what keeps me from being more competitive during randori.

Chris,

I will parade my ignorance here for all to see. Kuzushi seems to me to be more about footwork, and a little bit of push/pull with the arms... but mostly footwork. I am likely wrong.

I doubt I'll ever be good at this. Gant and I do some footwork drills that involve following each other across the mat in diagonal patters, that, while I know they are neccesary, literally hurt. I have a disability of sorts, in my left leg, that comes from a spinal cord injury when I was young. I dont really have full control of the muscles from the knee down. Any time I have to stay on the ball of that foot for any time at all, it tires very quickly, and really hurts. When I wrestled in HS and college, I developed a non-moving style of wrestling on my feet. I rarely got taken down. I got to be pretty good if I can get over someones head. I think it actually worked to my advantage, because I was forced to develop an unusual style, that most people hadnt seen in anyone other than me. Gant can probably attest to the fact that im pretty bad at footwork, but know a couple of moves if I can get someones head down.



Also... for the record, im not a fan of any kind of high pull, except on a bar with a snatch grip, in which case they can be useful. In pretty much any other cases, I think they are ill advised.

Derek Simonds
05-07-2009, 04:46 AM
Thanks, it was fun. My wife saw the video, and I had to give her the talk I gave you. "No, dear, headbutting is illegal. I was just placing my head on his back very quickly." "No, you can't punch in judo. I was just trying to get my hand under his ribs (quickly, of course) so I could grab him."

500m row
1:27.4
PR by several seconds AFAIK.

Well it is good to see that I am not the only one who thought that :D

Super nice on the row! I think you are officially ahead of me now. That's ok as it is one of the things I added back in with the 5/3/1 program.

Gant Grimes
05-07-2009, 09:54 AM
Gant,

William hit 2:39.8 for 500m today. Held a 2:20 pace for a lot of it, but crapped out in the middle, slowed down, went all the way to a 3:00 pace for a bit, then got motivated and went back down to 2:20 and ended with the 2:39.

He has also been reading my logs on here. Two developments. One, he has made fun of me for the last few hours about you beating me on the row. Im not real happy about that. Yes he has been reading your workout log also, just because he knows we do Judo together. Two, is that he wants to do his own workout log on here, which I think will be fun for him.

glenn

That's good rowing. I posted on his log. I'll keep checking.

He should make fun of you for your row. A guy your size and strength should be able to knock out a 500m in about 20 strokes.

Derek, how are you liking the 5-3-1?

Gant Grimes
05-07-2009, 10:23 AM
While were on the subject of judo, I noticed the KB high pulls you do are very similar to the movements in kuzushi. Does it help any, because kuzushi is what keeps me from being more competitive during randori.

Chris,

I will parade my ignorance here for all to see. Kuzushi seems to me to be more about footwork, and a little bit of push/pull with the arms... but mostly footwork. I am likely wrong.

...

Also... for the record, im not a fan of any kind of high pull, except on a bar with a snatch grip, in which case they can be useful. In pretty much any other cases, I think they are ill advised.

Glenn, if the movement hurts, we need to do something else. We'll have to alter your style a bit. Unlike wrestling, if they can grab some gi and move in a circle, they can sling you around.

Kuzushi: Any athletic movement starts with footwork. If your footwork is sound, and your hips are between your feet, than you'll always have a good base. The great players create kuzushi (off-balance) with their footwork and positioning. The trunk then acts through the shoulders and arms to magnify the off-balancing created by the legs. Most beginners try this from the top down. It doesn't work that way, at least not as effectively.

Of course, if you have sound footwork, and you have exploited a balance issue in your opponent, a strong jerk will go a long way to pull/push him off balance. Strength is good, but it can get in the way if that's all you practice. I'm stronger than almost everyone I face. But I can't create a fraction of the kuzushi as an elderly sensei with 50 years in the game. I can merely force you to the floor while an old man can truly make you look stupid. Watch Mifune on youtube, and you'll get the idea.

KB high pulls: First of all, vertical high pulls, whether it's the BB style high pull (for traps and rhomboids) or CF's sumo deadlift high pull (for...I don't know...fight gone bad or something) is one of the dumbest movements in the history of bipedal movement. Hitler hates them, and so do I.

**Yes, I know that SDHP and explosive high pulls are not supposed to put the humerus at a disadvantage, but 95% of the videos I've seen are garbage. They're contraindicated, poorly taught, and unnecessary for most lifters.

KB high pulls are a completely different animal. They resemble a HP in name only. It's more a mix of a 2-KB swing and row or face pull, but I didn't name the damn thing. They're great for kuzushi, especially for setting up sasae tsurikomi ashi. Put them in a metcon triplet with pullups and ring dips and pray for death.

Here is an instructional vid with lots of good KB stuff for grapplers (Jason Struck is good people). Check it out.

http://www.youtube.com/watch?v=P4keGmbB0u0&eurl=http%3A%2F%2Frivercitypc.blogspot.com%2F2008% 2F05%2Fwhy-kettlebells-for-grapplers.html&feature=player_embedded

Randori: Randori is not a competition, and it shouldn't feel like one. Kuzushi will come (it usually takes a couple years). But you should approach randori with a free spirit. Try new techniques. If you get countered, fine. If your uke is treating randori like shiai, they are either threatened by you, a beginner, or are mistaken as to the concept of randori.

Chris H Laing
05-07-2009, 10:32 AM
If your uke is treating randori like shiai, they are either threatened by you, a beginner, or are mistaken as to the concept of randori.

I'd like to think that they are threatened by me :D but i probably didnt understand randori...

edit: just watched mifune on youtube...ridiculous is all i have to say

Gant Grimes
05-11-2009, 01:14 PM
Mifune is ridiculous. He had a secret though...he didn't miss a day of practice for 60 years.

It's warming up now, which means I'll be doing more gymnastics, sprint work, and other outdoor stuff. I'll still do some heavy metcons, but I'm not going to focus on lifting for a few months (maybe).

A lot of my primary programming will come from www.gymnasticbodies.com (heavily scaled). I'll stick with CF FB and my own creations for the metcon. I'll still get one or two sessions in with the iron, too. Just looking to branch out a bit.

1) 12 sets of 20 sec. HS hold/45 sec. rest
The last couple sets got pretty difficult. They WOD called for 30/45. I knew that wasn't happening.

2) weighted ring dips, work to heavy triple
50#x3
The WOD called for wrist pushups. Both of my wrists have bone and ligament damage. So I got on the rings.

3) 100 pullups for time
5:11
I did this a year ago in sub-4. Oh well.

4) cool down: 2K row
Maintin sub-10 min. pace. I worked on stroke on this one (like in Glenn's thread). Hell, that makes a lot of difference. I'd pull, take a loooong recovery, and pull again. I got more done this way than I did with my usual technique. Nice.

Gant Grimes
05-14-2009, 02:29 PM
Tue and Wed: YRG with the family.

Today:

1) gymnastics stuff
30 second holds from rings: L-hang (tuck), L-sit (tuck), tuck BL, tuck FL
pistols (with bands) 2x5 each
GHRs

2) metcon (CFFB)
For time:
21, 15, 9
Power Snatch 135 lbs
Bench Press 185 lbs
Box Jump 24" box
21:03
I took my time doing this, but it was still a dandy.

3) cool down, 10 min row @ >2K pace

Gant Grimes
05-18-2009, 11:50 AM
Weekend: YRG, Sunkist (sweet!), brisket, Shiner Bock, roller skating at a birthday party

Today: YRG (I'm liking this). Will do OLY and judo this evening.

Garrett Smith
05-18-2009, 12:22 PM
YRG rocks. Which version are you doing? 20min., Fat Burner, or FB Plus?

I'm actually off to do the Fat Burner right now.

Gant Grimes
05-18-2009, 12:52 PM
I have the recent package that includes "Energy" (20 min. basic), "Fat Burner" (~25. min), "Red Hot Core" (~14 minute), "Below the Belt" (~30 minute), and "Diamond Cutter" (~50 min.).

It's great.

Gant Grimes
05-20-2009, 02:27 PM
Monday: BJJ and Judo. One of our guys got promoted to blue by Lavato, so he comes and shares his knowledges (which I need).

Today: stretched out, worked a little with power sleeves. Didn't feel well, so I cut it off early.

1) DE squats, low box, green bands
60kg x 10 x 2 @ 60sec.

2) KB snatch, 6 min.
80 reps @ 20 kg.

Derek Simonds
05-20-2009, 03:14 PM
Yeah YRG is a lot of fun and good for you. I really should do it more often. My wife does it once a week.

Tim Luby
05-27-2009, 12:41 PM
Gant, some amazing work there. How much do you weigh in at these days.? You've gotten crazy strong.

Gant Grimes
05-27-2009, 03:25 PM
Tim, good seeing you here. I've enjoyed my program and haven't trashed myself, so the gains have come steadily. Unfortunately I injured my left rotator cuff (teres minor). I'm not sure how it happened, how bad it is, or how long it will take to heal. I haven't been able to do a pull up in almost a week. Hopefully it isn't too bad.

I haven't done much the past few days. I did YRG a couple times. I ran ~10K yesterday (a friend who runs ultras was in town, and I ran with him). That sucked.

Today:
1) FS (work out leg soreness)
185#x1x5, 225#x1x3

2) press for rehab
15#x3x20
No pain.

3) leg press (because it was loaded and I couldn't do anything else
315#x3x5

5 min. ice massage.

Gant Grimes
05-28-2009, 07:46 AM
The shoulder is not good. I'm going to use a rest day for something constructive, namely eating Pendlay under the table at a Chinese Buffet.

Tim Luby
05-28-2009, 08:59 AM
Sorry about the shoulder man. I had some type of impingement (according to my self-diagnosis) that kept me out of the game for a couple of months--well the upper body at least.

My advice is to be patient. I was dumb and kept trying to do dips and shit and that just aggravated things.

Derek Simonds
05-29-2009, 03:55 AM
Get well Gant. Shoulder pain sucks arse.

Gant Grimes
06-03-2009, 08:37 AM
Continuing with ice, rest, and rehab. I'm not going to update until I start training in earnest.

I did FS 110x5x2 on Monday.

Chris H Laing
06-03-2009, 01:58 PM
Continuing with ice, rest, and rehab. I'm not going to update until I start training in earnest.


Any guess on how much longer you'll be out?

Gant Grimes
06-04-2009, 12:54 PM
It will be at least 2 weeks.

Derek Simonds
06-05-2009, 09:03 AM
Sorry that you are still suffering with the shoulder. I am pretty confident that you have a rehab / prehab plan already but I wanted to throw this out to you. I have done all the stuff in this from the Diesel Crew and it helped my shoulders a ton. I think Allen also made a couple of runs through. I still use a lot of the exercises in my D W/U and mobility work.

http://www.youtube.com/watch?v=A0ONHZmsFec

Once you are healed up I would add in some RKC Armbars + TGU's in your warmup. I really feel like those motions have helped my shoulders a ton. Adam Glass is a huge proponent of the RKC Armbar and he has helped me with mine. He used this movement as a major part of his rehab from a torn rotator cuff. Here is a video of him demonstrating.

http://www.youtube.com/watch?v=f-gPymEdzYM

The last thing I was going to add was a video of the hammer stuff I have also been doing. Of course I can't find it anywhere. I know I have posted it here but after 20 + minutes of searching I give up and am going on to something productive. The hammers really have helped with my shoulders also.

Long story short, for a while last year my shoulder pain was so bad that I was waking up at night from it. I spoke with my doctor and he thought I might need some surgery. I have been doing all of these things consistently and have been pain free in the shoulder for quite a while.

Best of luck with the recovery.

Gant Grimes
06-06-2009, 08:28 AM
Thanks for the advice, Derek. I'll check the vids when I get back to town. I'm working some things, but I'm always up for some new knowledge and techniques.

Did the Highland Games yesterday at the Texas Scottish Festival. There were five throwers in the novice class, and we had five events. I was the second smallest guy by a good bit. But that's ok.

22# Braemer stone throw: 24' 11" (3rd)
56# Heavy weight for distance: 16' 7.5" (1st)
28# Light weight for distance: 40' 11.5" (1st)
16# Light hammer: 70' 9" (1st)
14' Caber toss 85#: 35 degree turn (1st)

1st overall

The first three events were one-handers. I protected the shoulder a bit on the hammer. It was obvious enough that one of the contestants asked, "left rotator cuff, huh?" The caber is pretty humbling. They didn't have a novice pole, so we used a B caber. I picked it up every time, but I only got one quality throw away. I was the only one who did, so it was a win by default.

I had never touched the implements, and I hadn't thrown anything since high school. But between OLY, odd object stuff in the yard, and judo, it all made pretty good sense. Don't know if those throws were worth a damn--probably not--but this was a very cool event.

The best part was walking the ground with my wife, enjoying a nice stout, and watching the opening ceremonies.

http://i89.photobucket.com/albums/k216/gantgrimes/photo.jpg

Derek Simonds
06-06-2009, 10:45 AM
Very nicely done sir!

Chris H Laing
06-06-2009, 11:19 AM
You are one of the few people I know that can pull off a kilt. Lookin good.

glennpendlay
06-06-2009, 12:55 PM
Gant,

You can go here http://www.nasgaweb.com/dbase/main.asp to see how your throws stack up against other athletes in the various classes.

Your numbers the first time you try the implements dont mean much, except the braemer stone and the 56# throw for height, which evidently you didnt do . Your numbers on all the other stuff will go up real fast with a little practice.

I think my first ever attempt with the 56 for distance went about 10 feet, if that. I was throwing consistently between 35 and 38 feet with it in a reasonable amount of time, if i remember right. About the same story on the 28 and Scottish light hammer.

If you do start practicing, take it real slow with the weight throws for distance, get a LOT of throws in with 50 to 75% effort, dont really haul on the weight till you are very comfortable with it and toughened up for it a bit. Those two, particularly the 56, can be absolute hell on shoulders and biceps if you get carried away.

My good friend and former training partner Alan Myers who was for a few years in the mid 90's one of the top 3-4 professional HG athletes in the US tore his right bicep throwing the 56, switched arms and got to the point where he was equalling with his left what he had done with his right, then tore his left bicep throwing the 56. Being from Kansas, its not surprising that he managed to bench press over 500lbs and deadlift over 700lbs AFTER both these injuries.

Garrett Smith
06-06-2009, 08:25 PM
Nice work, Gant! I'm definitely entering the Tucson Games for sure in October now!!!

Gant Grimes
06-11-2009, 09:50 AM
Did some light work Monday.

1) squats, stretch it out
185#x3x5
Put the bar high, feet in, and sat on the ankles for a one-count on every rep. Just stretching out.

2) press
30#x20, #45#x20, 55#x20
No discomfort...other than doing 20 reps.

3) pullups w/band
3x10 w/blue band

Our judo club is hosting a camp this week. I can't make the day stuff, but the judo coaching cert classes are in the evening. We got through all the proficiency and teaching demos last night. It's a good group, and everybody passed last night. I'm just glad my shoulder made it through because you can't get certified standing on the edge of the mat (hmm).

I'm still icing, and I went to the chiro yesterday and he did some deal on it. Things are improving.

glennpendlay
06-11-2009, 10:30 AM
Gant,

I might suggest Dr. Diran Lancaster, a chiro who works on Caleb every week. He is the best I have seen when it comes to rehab of these type of things. He is also a 300lb + clean and jerker at 44 years old, with a son who has been a medalist at schoolage nationals... so he understands training. He does all the work on any lifters I coach. He is really good.

And BTW, did you ever get a shoulder horn?

Glenn

Gant Grimes
06-22-2009, 02:51 PM
Thanks for the rec. I didn't get a horn, but I saw what it did and tried to replicate it with a bench or table.

Didn't do much last week. Back was an issue. Went to judo last week right after the chiro's. Not smart. Felt bad for a week. Then again, I just fall apart every 12-18 months and take a couple weeks off. That might be what this is.

I also worked a lot, which sucks.

Last Monday:
1) BP: 225#x3x5
2) pullups w/bands

Weekend: ring rows @ home. Father's Day weekend was good. Smoked ribs and sausage, grilled some steak, drank beer, and hung with the family. I grabbed a sweet Oreo+Cheesecake Blizzard from DQ last night before getting back on the wagon this week.

Today: getting better.
1) HPS: 20x5x3
2) press: 40x3x10
3) FS: triples, work up to 60kg (back felt better after this)
4) ring rows: 3x10
5) Tabata row

Derek Simonds
06-23-2009, 03:53 AM
Glad you are back! Sounds like a great fathers day weekend.

Gant Grimes
06-24-2009, 02:15 PM
Not back all the way but training again.

Yesterday my paralegal asked me if I ate ribs every day. I wish.

Yesterday: YRG + play in pool

Today, loosen up and test the shoulder and back

warmup: 12# sledge, 60 swings x 2

1) light Braemar throws
8kg x 5 throws each arm

2) hammer (~3.5' piece of welding rod)
6 throws each arm

3) LWD
8 kg x 3 each
12 kg x 3 each

4) "metcon" (not really)
2 rounds
* 35m farmer's carry, medium
* 15 pushups

***

I'm contemplating sport jujitsu. Madness?

Derek Simonds
06-26-2009, 04:41 AM
[QUOTE]O, that way madness lies; let me shun that; No more of that./QUOTE]

If it is madness I love it.

Gant Grimes
06-30-2009, 01:46 PM
Feeling better. Didn't do much over the weekend. Went to JJ and filmed some self-defense stuff. I also did several sets of ring dips outside at my house but not much else.

Monday

warmup: 5 min. jump rope

1) HPSn: 5 singles @ 50kg

2) BS, high, deep: 60x1x20
Nice and deep. Back held up well.

3) Press: 60x1x10

4) heavy bag: hand/feet combos: 2 min/30 sec. x 3 rounds
Dammit! Have to get the oil can out for the old hands and feet.

*Good soreness going into judo.*

* Did grip work to help out big guy (~450#) get in shape, 10/20 intervals x 6.
* Hard randori with The Professor. A 100kg guy. We go way back, and there's only 1 speed with him...
* Stumbled upon yoko wakare from a Russian grip. It looks like some jedi stuff.
* Finished up injury free. I'm still lifting conservatively, but it was a great day!

Craig Brown
06-30-2009, 03:42 PM
* Finished up injury free. I'm still lifting conservatively, but it was a great day

Good to hear!

Gant Grimes
07-02-2009, 06:58 AM
Yesterday- light throwing day, worked on technique

w/u- 3 min rope

Throws, 5 each both sides
1) WFH 8kg
2) WFD 8kg
3) Braemar 8kg (started w/12 but shoulder not quite there)

Metcon
2 rounds
* 10 flips Fingal's Fingers
* 70 yard sled run
* 70 yard OH slosh pipe carry
I found a T fence post behind the shed that had been ripped out of the ground (about 6' of pole and 2' of concrete. Made for a good FF. I would've done three rounds, but I was late getting back. Nice one.

Gant Grimes
07-06-2009, 12:04 PM
Last Thursday

1) snatch, 5 singles @ 70kg

2) press, 80kg x 3

3) hammer throws (welding rods), 8 throws each side

4) metcon
* 10 FF
* 70m Farmer's carry
* 8 FF
* 60m FC

***

Today

w/u, misc. including 3 DH chins (first time in months...felt it a little bit)

1) snatch
3 singles @ 72.5
3 singles @ 65

2) FS, work to 100 x 3
back still getting better

3) metcon
3 min. 2-KB LCCJ @ 16kg
Hadn't done KB work in awhile. Started at 12 rpm for first minute. Backed down to 10 rpm for next two.

Gant Grimes
07-08-2009, 10:31 PM
Back to linear progression for awhile. Starting light is a good way to continue the healing while working on long term strength gains. It will also take a bit to get used to the volume. It almost felt like starting over in some respects.

1) HPS
50x5x3

2) BS, atg
185#x3x5

3) P
115#x3x5

4) GHR
3x5

5) chins
[B]3x10 w/blue band/B]
Shoulder still needs protection.

Derek Simonds
07-09-2009, 05:49 AM
I chuckle at the fact you are starting light at a 115 Press X 3 X 5. I so wish that was light for me. The press has been my nemesis but by gawd I am making progress. Glad you are feeling better on a consistent basis.

Gant Grimes
07-09-2009, 08:07 AM
A decent press is easily had.

1) put something over your head (or invert) every single day
2) add 4x15 dbell presses in (60 sec. rest) every now and then

Júlíus G. Magnússon
07-09-2009, 08:33 AM
I may have to do that, Gant. My press has been stuck at 62.5kg (80% of body weight now) for a year and a half.

Couple of questions, though, if you don't mind.

What do you mean by "or invert?" Dips or the like? Where you're pushing in the opposite direction?

Also, just out of curiousity, since a 115 pound press for reps is starting light for you, what's your press PR?

Gant Grimes
07-09-2009, 08:43 AM
Inverting is handstand work.

I pressed 215# about three months ago before I jacked my shoulder up. My 5RM was around 190#.

Gant Grimes
07-10-2009, 09:16 AM
1st B day on linear progression. Found some starting weights.

1) FS
80x3x5,
60x1x10
next:+2.5kg

2) BP
185#x3x5
next: +5#

3) DL
235#x1x5
next: +10#

4) back-X
3x10

5) 3 min KB snatch @16 kg, alt. hands @ 30 sec.

Derek Simonds
07-13-2009, 08:28 AM
I thought of you throwing me around immediately when I saw this article. I am training with a Judo guy this week. Should be fun.

http://www.mokurendojo.com/2009/07/core-throws-of-judo.html

Gant Grimes
07-13-2009, 02:21 PM
I saw that you were going to get some judo training. You have a natural feel for the mat and will get a lot out of it.

That's a good blog. I check it from time to time. The Dave Camarillo interview is one of the better reads on there.

Today

1) PSn
52.5x5x3
Easy and fast. +2.5

2) BS
195#x3x5
Back was sore after this. Still recovering. Also getting used to a higher bar position (for flexibility, quad work, and the hell of it).
+10#

3) P
120#x3x5
Shame. +5#

4) chins
3x10, green band
Thinner band and lower pin setting. Shoulder still announces itself at the top.

5)metcon
Tab pushups (sucked), then
20/10 AbMat situps (can't really call it Tab)

Gant Grimes
07-18-2009, 05:57 AM
Thurs morning
1) 5 min. LCCJ @20kg, 10 rpm, 3rep/arm
2) Tab FS @ 65#

Yesterdy

warmup to OHS 50x1x10

1) PC
60x5x3
b/o: P rows
60x10
+5kg

2) FS
82.5x3x5
b/o: box squats
65x1x10
+2.5/+2.5

3) BP
190#x3x5
b/o: close grip BP
[/b]135x10[/b]

4) Dragan vert press
32# each x 50 reps

Gant Grimes
07-20-2009, 11:51 AM
Saturday
20kg KB
20 right/20 left of
* snatch
* dead cleans
* front squats
* swings
* push presses
* jerks

Today
1) OHS
57.5 x1 x5

2) PSn
55x5x3

3) Press
125#x3x5
105#x10

4) chins, blue and red band (getting smaller)
3x10

5) metcon
21 KBS @32kg
12 flying armbar w/power sleeves
15 KBS
9 FA's
9 KBS
6 FA's

Gant Grimes
07-27-2009, 02:46 PM
Busted up the knee last Monday. Feels better today.

Last Thur (knee was hurting)
1) BS, light to low box
95x3x10

2) BP
195#x3x5

3) halting DL
225#x3x8

4) chins
3x10 w/small bands

Last Fri (done on bach party retreat)
16 kg KB
15 sn, each
15 dead cleans, each
15 jerks. each
15 H2H swings
15 LCCJ, each


Today (knee feels better; a little tired, though)

1) BS
205#x3x5

2) P
125#x3x5
Just saw the log and realized I did this last week. Stupid. Go to 135# next week.

3) Rack pulls
225#x5
Working on pulling with back in extension.

4) chins
3x10
Unassisted. Yes. The shoulder felt fine on these even though it hurt from playing golf.

***

I'm fighting in the -100kg class at the end of October for a team tourney. I usually play in the -90kg class, but we're taking three guys. One needs to fight -81kg, and the other one just started doing spin class and starving himself. So it falls to me to get 70s big in the next three months (I'm ~88kg right now!). I'm looking forward to linear progression, limited cardio, and 1/2 GOMAD.

Gant Grimes
07-28-2009, 10:28 AM
P
125#x3x5
Just saw the log and realized I did this last week. Stupid. Go to 135# next week.

This bothered me all day, so I stopped by the gym last night.

P
130#x3x5

Stephen Sullivan
07-28-2009, 02:20 PM
This bothered me all day, so I stopped by the gym last night.

P
130#x3x5


Now there is a man dedicated to linear progression!

Gant Grimes
07-28-2009, 03:49 PM
I was angry all day about that.

I did linear progression almost two years ago but started high and finished fast. I'm going to do it right this time. Starting with light weights is a little frustrating, but I'll be used to the volume by the time I catch up on the weight.

The most important thing about yesterday was that I consumed a half dozen eggs, 2.5 pounds of meat, and a half gallon of whole milk.

Arien Malec
07-28-2009, 07:30 PM
The most important thing about yesterday was that I consumed a half dozen eggs, 2.5 pounds of meat, and a half gallon of whole milk.

My hero!

glennpendlay
07-28-2009, 09:13 PM
How many vegetables did you eat? Or are you still sticking to your story that the cows do that for you?

I am looking to spend 6 hours at Lucy park in the near future, in a marathon session of eating grilled meat, and lifting the Krazyballs. What could be accomplished in 6 hours?

Derek Simonds
07-29-2009, 07:35 AM
I am speechless.... but proud!

Gant Grimes
07-29-2009, 09:33 AM
How many vegetables did you eat? Or are you still sticking to your story that the cows do that for you?

I am looking to spend 6 hours at Lucy park in the near future, in a marathon session of eating grilled meat, and lifting the Krazyballs. What could be accomplished in 6 hours?

I eat quite a bit of salsa on my eggs. And yes, the animals I eat consumed lots of vegetables, which are imputed to me.

What's the plan at Lucy Park?

Gant Grimes
07-29-2009, 11:56 AM
w/u OHS double

1) PC
65x5x3
+5

2) BS
215#x3x5
+10#

3) P
135#x3x5
+5#

4) back-ex
3x10
+10#

Gant Grimes
07-31-2009, 06:08 AM
1) PSn
57.5x5x3
+2.5

2) HBBS @75% Wed
162#x3x5

3) BP
200#x3x5
+5

4) dh chins, 3x max
11, 11, 11

Gant Grimes
08-03-2009, 12:20 PM
Almost forgot
BW 6/22: 197
BW today: 207
*both with clothes

1) BS
225#x3x5
+10#

2) P
140#x3x5
+5#

3) Halting DL
245#x1x8
+15#

4) chins
10#x3x10

cool: slow 500m row

Gant Grimes
08-05-2009, 02:58 PM
Getting tired of dealing with the light weights. Oh well, press on.

1) PC
70x5x3
+5kg

2) BS
235#x3x5
+10#

3) Press
145#x3x5
+5#

4) Back-X
10#x3x10

Derek Simonds
08-06-2009, 08:45 AM
Nice weight gain already. I am going to the store tonight looking for some Dickel Red. The best man in my wedding and his family arrive at 3:40 so I am certain there will be some whiskey business...

Gant Grimes
08-07-2009, 07:33 AM
You made a good choice with the Crown.

I got back on the mat last night for the first time in several weeks. I worked from the guard so I didn't have to spend much time on my knee. I've actually been spending some decent time on the ground because, what the hell, may as well develop a little technique there.

Today (early one, rough after getting out of judo at 10 pm)

1) PSn
60x3x5
Slow. +2.5

2) FS
18#5x3, 205#x3, 225#x3

3) BP
210#x3x5
+5

4) chins, 3xmax
12, 12, 10

Gant Grimes
08-11-2009, 11:39 AM
Monday early

1) BS
255#x3x5
+10

2) Press
150#x3x5
+5

3) DL
275#x1x5
+20 next DL

4) chins, 3x max
12,12,12
next: 13s

Gant Grimes
08-14-2009, 12:16 PM
Yesterday. Back from vacation. Three days of walking up stairs at a water park when your SI joint is out is not fun. I actually felt and heard some adjustment at the bottom of the squat.

1) PC
70x5x3
This is crap. I'm jumping 10kg to 80 to get this moving along.

2) BS
265#x3x5
+10#

3) Press
160#x3x5
Woops. Accidental 10# jump. One, maybe 2 more 5# jumps in me.

4) back-x
25#x3x10

Gant Grimes
08-17-2009, 12:27 PM
Sore. Moved weights and KBs all weekend. Reconfigured garage to host small Kenpo/jujitsu club. Cut down my platform and added equipment for condition. It will be teh awesome.

1) BS
275#x3x5
+10#

2) Press
165#x3x5
+5#

3) DL
295#x1x5
+20#

4) chins, 3xmax (try 13s)
13, 13, 10

5) metcon (yes I have to do that crap again)
Tabata FS w/95#
As horrible as Dan John said they were.

Gant Grimes
08-21-2009, 09:24 AM
Need to catch up a bit.

Tuesday
Metcon
15-12-9
* box jumps
* 60# KBS
* sprawls

Wed
JJ in evening. Basic strike/block combos working into ko soto makikomi. Found new half guard turnover I liked.

Metcon
40-30-20-10
10# Sledge and 16kg KBS

Thur AM (short)
1) PC
80x3x3

2) BP
210#x3x5
Dang. Didn't realize I was repeating the weight.

3) Back x
3x10

Gant Grimes
08-21-2009, 03:35 PM
Today- no squats. Knees are aching.

1) PSn
60x3x3
Same weight for set of 5. I forgot.

2) P
170#x3x5
Progress slows.
+2.5#

3) DL
315#x1x5
Had to get another one in this week. Only a month away from respectability.
+15#

Gant Grimes
08-24-2009, 09:12 PM
**Notation change--from this point forward**
weight x reps x sets or weight x reps or sets x reps

1) BS
285#x5x3
+10#

2) P
172.5#x5x3
+2.5#

3) DL
335#x5
+20#

4) chins
3x10

***
PM

Judo conditioning class

Derek Simonds
08-25-2009, 04:27 AM
Youu have progressed very quickly. Everything looks great!

Gant Grimes
08-25-2009, 08:00 AM
Youu have progressed very quickly. Everything looks great!

Thanks. A lot of it is just catching back up to old form. My press is slowing; I'm going to 2.5# jumps on that, and I'll probably do it once (not twice) per week now. Squats felt good yesterday; I'll stick with 10# jumps, but I'll probably only squat heavy one a week (box squats and FS other days for recovery). I'll keep adding 20# to the DL until I get close to 400#, at which point that should slow. PC and PSn are still moving, but I'm going to go to 1.25kg jumps very shortly. Bench is an afterthought, but I should make it to 250# in 5# jumps before doing anything special.

We had a splendid endurance-biased judo class last night. The highlight was a drill where (A vs. B)
1. A & B gripfight
2. A throws, B lands in turtle
3. A turns over and pins
4. B escapes (bridge and roll, press out, whatever)
alternate

5-7 minutes of that goes a long damn way. After squats, DLs, and that class, this was one of those mornings where you just wake up and take an accounting before getting out of bed.

Derek Simonds
08-25-2009, 08:03 AM
We had a splendid endurance-biased judo class last night. The highlight was a drill where (A vs. B)
1. A & B gripfight
2. A throws, B lands in turtle
3. A turns over and pins
4. B escapes (bridge and roll, press out, whatever)
alternate

5-7 minutes of that goes a long damn way. After squats, DLs, and that class, this was one of those mornings where you just wake up and take an accounting before getting out of bed.

All I can say is Dayum! I am heading back to Dallas Monday the 31st. If you are around Tuesday evening looks promising for me to make the drive up. I would stay up there this time instead of driving back in the same night. Let me know your schedule if it fits.

Gant Grimes
08-25-2009, 08:07 AM
All I can say is Dayum! I am heading back to Dallas Monday the 31st. If you are around Tuesday evening looks promising for me to make the drive up. I would stay up there this time instead of driving back in the same night. Let me know your schedule if it fits.

Crap. I'm actually driving to Dallas late Tuesday night to fly out Wednesday. How long will you be in Dallas?

Derek Simonds
08-25-2009, 12:42 PM
Well actually I am flying out on Wednesday as well. I will be in Dallas Monday morning and have clients to call on through Wednesday. Let me know if you want to hook up in Dallas.

Kevin Perry
08-25-2009, 01:03 PM
you make it look too easy Gant

Gant Grimes
08-31-2009, 03:06 PM
Thanks, but I'm starting to feel my age and my hectic schedule. Volume training is much more difficult.

Friday

1) PC
80x3x5 sets
+5. Easy and fast. Need to jump up.

2) BS
295#x5x3
+10. Not great but steady. The volume of squats gets me more than anything else.

3) Press
175#x5x3
+2.5# Still going.

***

Today

1) PSn
60x3x5
+2.5

2) BS
315#x5x3
Not good. Sore and tired from weekend. SI out of place. Get adjusted, go back to 295# and make 5# jumps. Two years ago I got a triple at 385#. I think those days are past.

3) Bench
225#x5x3
+5#. It'd be nice to do this more than twice a month.

No DL today. Back was too uncomfortable. No judo tonight, though, so I might get some this evening.

Gant Grimes
09-11-2009, 12:44 AM
Crap. I'll do the best I can from memory.

Wed 9/2
Trained with Skibicki in Pitt.

1) BS: 275#x5x3
Dropped from last week. Still didn't feel good. Need a deload.

2) Press: 177.5#x5x3

3) DL: 425#x5

Wed 9/2 PM

Skibicki and I hooked up with John Schneider (Three Rivers CF) for some judo. His judo is damn good, too.

***

Recovery day in Boston


***

Saturday

1) Bench: 230#x5x3

2) DL: 345#x5

***

DELOAD: Light weights and easy metcons

Monday

1) Squat: 225#x5x3

2) Press: 135#x5x3

3) 10 reps each of
* ring pullups
* ring dips
* back extensions
* Roman chair situps
***

Tue

1) PSn 65kg for a double, on the minute, for 15 minutes

2) easy 5 min row
***

Wed PM

JJ group

Finishing metcon
a) Tabata jab+cross+sprawls

rest 1 min.

b) push press 45#x30

rest 30 sec.

c) KB swings 90#x30

Gant Grimes
09-11-2009, 01:19 PM
Thur noon

1) 15 minutes, on the minute of:
* 1 speed DL @ 225#
* 1 36" box jump

2) ring dips, 3x10

3) roll around on the mat like a fool
***

Today

1) 10 keg throws (behind head)

2) 10 keg squat throws (forward)

3) metcon
3 rounds
* 30 sledge @16#
* 20 keg presses
* 10 tire flips

Gant Grimes
09-14-2009, 03:05 PM
1) BS: 325#x5x3
+5

2) BP: 235#x5x3
+5

3) DL: 365#x5
+10

Felt good. Judo tonight.

Derek Simonds
09-14-2009, 06:21 PM
Looks solid. I might be back in DFW first week of October I will keep you in the loop.

Gant Grimes
09-21-2009, 03:18 PM
Let me know, Derek! I'm definitely in for some training.

Trained last Monday and had a crazy week with travel, wedding, etc. Didn't do much physical besides beer and golf over the weekend.

Today

1) BS
345#x5x3

2) bench, work to heavy triple
245#, 265#, 275#

3) DL
435#x5


I'm going to try 5/3/1 after my October tourney. I still have a few weeks of lifting, so I'm going to get a 3RM over the next two weeks to get my 90% starting weight. As for the DL, I turned 35 today, so I figured I'd pull 435# for a few reps. Now I'm going to eat steak and drink beer. That's what you're supposed to do, right?

Derek Simonds
09-21-2009, 05:06 PM
Happy Birthday enjoy the steak and beer, you deserve it after 435 X 5!!!!

Kevin Perry
09-21-2009, 05:27 PM
Happy Birthday Gant, nothing wrong with a victory steak and beer for dinner.

Tom Rawls
09-21-2009, 07:02 PM
If you've got to ask what the right birthday treat is, you're getting old.

glennpendlay
09-21-2009, 07:36 PM
Happy Birthday Gant!

Gant Grimes
09-28-2009, 07:49 AM
Thanks, guys, haven't been around for a week, but I got a few sessions in.

Tues:
* 10 keg throws
* 10 sand bag reverse lifts + 50m sprint

Wed (after JJ class):
50 reps of:
* sledge to tire
* 24kg KBS
* elbows to heavy bag
* 12" box jumps
* sprawls

Thurs:
CF Elizabeth (haven't done this one in a year).
21-15-9 cleans, ring dips
5:08

Gant Grimes
09-29-2009, 09:33 AM
Yesterday

Conditioning continues...

CF Grace
30 C&J @ 60kg
3:44.
Not a PR, but it didn't feel too bad.

Judo in the PM
Very good session. We have several BJJ guys on the mat now. I rolled with the big white belt and swept him and pinned him (judo rules) at will. I tapped one of the blues and stalemated with another one. The only guy who got an advantage was the judo white belt I've been teaching in my garage. That's the way it goes sometimes. Put another throwing combo in, and I threw my nemesis for ippon. It's the first time either of us have scored a full point on the other in months (he usually wins on minor points).

Weighing 215 changes the game. I can do some stuff I couldn't do before, but I have no wind. Tourney is next weekend. I'm looking forward to showing up in the next weight class, taking one for the team, and moving back where I need to be. Someone needs to get dropped on their back for all my troubles, though.

Post workout @ 11pm.
Arby's big roast beef. Sonic limeade. Protein powder and some chicken. Big ass brownie with ice cream and Magic Shell. Gotta keep the weight on somehow.

Today:
Couldn't move well this morning. I'll go for some mountain biking shortly.

Derek Simonds
09-30-2009, 02:13 AM
215! Yeah someone is going on their back for all that work. Your food bill has to be ginourmous.

Gant Grimes
10-09-2009, 01:57 PM
I've been busy at work, so I haven't updated my stuff. I've trained 4-5 times, mostly heavy metcon stuff. I've also rowed and done some other crap.

Last Wednesday after JJ we did 8 rounds: 60kg DL x 10 + pushup x 10. That's always fun.

This Wednesday I just two 5-min. rounds of judo conditioning. On the minute for five minutes of:
* grip fighting
* uchi komi
* nage komi
* grip fighting
* ne waza

Took a knee to the thigh Wednesday, so I've been working that out. You never go into these things 100%; this is no different. Did some light work today with the medicine ball and bands.

Tourney is tomorrow. I weighed in at 217.8 (fighting in the -220). I'm ready to get this done and get back down to 200.

Derek Simonds
10-10-2009, 04:30 AM
I am looking forward to your absolute domination of the 220 division.

Jay Ashman
10-11-2009, 05:29 PM
hell yea man, dominate like you dominated as you were lighter.

Gant Grimes
10-13-2009, 04:46 AM
Nice to see you here, Jay.

Domination did not happen. The team took 3rd, which was great considering the field, but the extra weight caught up. I was ahead each time until I gassed, and that was pretty much it. I'm looking forward to dropping back down, especially if I'm going to swing guys around that are 10-15 years younger. Onward.

Started 5/3/1 yesterday. Plan to do it for the next year.
M: PSn*, BS + assist, row
T: Mountain bike
W: BP + assist, plyo, sprint
R: rest
F: PC*, DL + assist
Sa: P + assist, metcon
Su: rest
* 5/3/1 mods for OLY
Last set is (instead of 5/3/1) 5-8/ 3-6/ 1-4 every 60 sec/90 sec/120 sec.

Very sore from tourney. Took a bit to warm up.

1) PSn (no more than 60 sec. bw reps)
62.5x5
65x5
72.5x8 (rep every 60 sec.)

2) BS
280#x5
300#x5
320#x8
Out of breath before out of muscle on last set.

3) Bulgarian split squats
3x10 each leg
Need some single leg work.

Arien Malec
10-13-2009, 08:31 AM
Is the oly mod to 5/3/1 something you are figuring out on your own, or is it documented anywhere?

Gant Grimes
10-13-2009, 09:53 AM
It's my own mod. I didn't spend much time looking around. The suggested mods I did see kinda sucked. I made my own based on my goals and how I respond to OLY stuff with all the other crap I do.

I'm using the OLY lifts to develop power for judo and improve my other lifts. I do the power versions, and I do get occasional help on form. I'm not as concerned with pulling huge numbers, so I'm not going to spend that much time practicing the lifts. If I can add 10-15kg in a year, that would be outstanding.

With that in mind, here is my plan.

For rx of 5 reps, I'll do these on the minute (so basically singles). Instead of AMRAP on the last set, I'll do 5-8 singles on the minute. I'll stop when I reach 8 or if my speed breaks down. I want speed on the 85% day.

*I may go to 75 seconds between reps.

For rx of 3 reps, I'll do one every 90 seconds. The AMRAP will be 3-6 reps. I'll stop when I pull slowly or an improper catch.

For 5/3/1 day, I'll do the 5 with 60 sec. rest, 3 with 90 second rest, and 1-4 reps with 120 seconds rest.

It's like the first part of a Big 21 workout that finishes with a timed set. We'll see how it goes.

Derek Simonds
10-13-2009, 11:56 AM
I like your mods. I added PC's back in this last two or three weeks and plan on adding PS as well. Interestingly Robb Wolf wrote about his 5/3/1 mods and he is doing exactly the same thing.

Lot of great minds thinking alike...

I failed on my bench progression this month so I am resetting the numbers and working back up. I really think after having been at this over 6 cycles now that the key is to be able to start at numbers that you can get for a ton of reps on the last set of each workout. My bench and press neither had tons of rep maxes as I was progressing and I think that contributed to stalling as fast as I did.

Gant Grimes
10-14-2009, 02:57 PM
I might change them as time goes on, but I'll try this for now.

Today

1) Bench Press
220#x5
230#x5
245#x8
Right shoulder still very sore. It cost me a rep or two. The weird numbers on the first two sets were rounding issues.

2) Kroc rows
42#x20x3 each arm
Way too light. Move up next time.

3) DB OH press
27#x10x5 @ 30 sec. rest
Move up at least 5#.

Light track work. 50m build ups. Groin started to hurt.

Gant Grimes
10-15-2009, 11:31 AM
Man, still tired from the weekend and starting the new program.

1) DL
345x5
370x5
390x8
Crap. I thought I'd have an easy 10 on this. I was pretty worn out by 6, and the hamstring/groin was acting up, as well. 8 seems to be the lucky number this week.

2) good mornings
45#x10x3
Just stretching it out.

3) Abmat situps
2x20
Abs were cramping up. Looked like I was in the third trimester. Had to splint my stomach and mash the cramp out. Very strange. Stopped after 2 sets.

Derek Simonds
10-15-2009, 02:20 PM
Well that is probably the most bizarre visual I have had in a while. :D

Gant Grimes
10-15-2009, 02:25 PM
It was weird. Have you ever had your calf cramp up where everything just globs up in one place? That happened on my stomach.

Justin Keane
10-16-2009, 10:11 AM
great log, Gant. a buddy of mine and I are a couple of weeks into a version of your hybrid and seeing some strength and metcon gains. working out feels a lot more like fun again.

re: your stomach--this has happened to me as well. embarrassingly enough, it happened mid-stretch during Coach B's Oly seminar in Boston. all of the sudden I had a giant knot in my stomach. not good times.

Gant Grimes
10-19-2009, 08:51 AM
Training should be fun, Justin. Fun makes it sustainable.

Sat

1) Press
145x5
155x5
165x8
Wow. 8. What a surprise. The suspense was killing me.

2) Pushups
3x10
I got up on the rings and decided against it very quickly. My shoulder still hurts pretty bad. Maybe next week.

3) power cleans
Loaded the bar up to 75. Did a few reps at this weight just to work things out.

Afternoon

Hit the MTB trails with my son.

Gant Grimes
10-19-2009, 01:00 PM
1) PSn
Doubles from 60 to 72.5
3 singles @ 73.5
Back still a bit sore from weekend. Didn't feel fast. I don't think the planned progression will work well with all the other stuff. I'll try it again, but OLY training may have to be a bit more instinctive here.

2) Squats
300x3
320x3
340x6
I did a seventh but was red-lighted for depth.

3) bulgarian split squats
3x10 each leg

Tried some chins. Right shoulder still hurting.

Daniel Mays
10-20-2009, 11:08 PM
Gant,

I have had that feeling (calf and abs and thighs) more than I care to remember. Potassium helps a little but the main way I've found to stave that off is to increase salad consumption (spinach helps a lot!!!) and definitely increase fluids of both water and recovery fluids (Gatorade, Powerade, Vitamin Water your choice). I usually would get those types of feelings when I was eating only crummy food and doing tons of activities. If you add in just some more Gatorade and veggies it may take care of itself.

Danny

glennpendlay
10-20-2009, 11:56 PM
Gant only eats veggies by proxy. What animals eat spinach?

Gant Grimes
10-21-2009, 11:15 AM
I drink water or milk, not so much the recovery stuff. I take in extra electrolytes and glucose around judo training. I could probably up my potassium, though. Cramps have never been a big issue before this. I'd suspect it has something to do with infrequent movement over a larger ROM. I could certainly stand to consider some more veggies, though.

Glenn is correct about how I get my vegetables. Other than a salad a day (on which to carry large quantities of chicken, olives, bacon, and feta cheese), I eat animals that eat vegetables so I don't have to eat the damn things.

I guess I'll have to make changes...or stop doing those stupid situps.

***
Today

Got adjusted yesterday (needed it) and found out that my upper back issue was probably microtears in the fascia between the inside of my scap and thoracic ribs. Or something. I didn't care to investigate further since it will work itself out over time.

1) Bench
230#x3
245#x3
260#x6
Shoulder still hurts. Ironically it doesn't feel better until a really heavy set on BP.

2) DB OH press @ ~50 seconds rest
37#x12x3
27#x10x2

3) kroc rows
78#x10x3 each side

4) back ex
3x10

5) chins
3x5
Start back slowly due to tenderness in shoulder and back.

Gant Grimes
10-23-2009, 10:01 PM
Long night, little sleep, and long day at work. Just finished training. Spent an hour ad a half in the garage enjoying myself.

1) press
155x3
165x3
175x8
Not bad.

2) DL
370x3
Opened first beer.
385x3
Added wrong.
415x3
This was pre-determined. I'll be traveling during singles week, so I need to squat Sunday. After thinking about it more, I'm always going to do the triple and walk off. That leaves me two days a month to AMRAP, and that's more than enough for my DL.

3) drag curlzzzZZz
45x15x3
Too lazy to load.

Jay Ashman
10-24-2009, 06:51 AM
Long night, little sleep, and long day at work. Just finished training. Spent an hour ad a half in the garage enjoying myself.

1) press
155x3
165x3
175x8
Not bad.

2) DL
370x3
Opened first beer.
385x3
Added wrong.
415x3
This was pre-determined. I'll be traveling during singles week, so I need to squat Sunday. After thinking about it more, I'm always going to do the triple and walk off. That leaves me two days a month to AMRAP, and that's more than enough for my DL.

3) drag curlzzzZZz
45x15x3
Too lazy to load.
I guess that first beer created the wrong addition. ;)

as per potassium intake, drink Vita Coco, it does help with that nasty calf cramp issue. I got leg cramps a lot and started to drink that stuff and it helps.

Gant Grimes
10-26-2009, 05:57 AM
K wasn't as much an issue as dehydration probably was last week. I get enough milk and strawberries as it is.

Early am workout. Singles week.

1) Press
145x5
165x3
185x5

2) Squat
320x5
340x3
355x1
Only wanted a single here. Didn't have time to fully warm up, and I hate sitting on a plane after a rough squat workout.

Arien Malec
10-26-2009, 09:12 AM
I hate sitting on a plane after a rough squat workout.

Some of my worst plane experiences happened just this way.

Gant Grimes
10-29-2009, 11:54 AM
Back in town. Pretty good day. Last lifts for 531 week.

1) Bench
225x5
245x3
275x6

2) DL
335x5
385x3
435x6

Jay Ashman
10-29-2009, 01:50 PM
you can never go wrong with a 435X6 at your bodyweight... ever.

Derek Simonds
11-02-2009, 08:46 AM
We had the same schedule last week. I love the flexibility of 5/3/1 that way. I was slightly sore on the flight.

Gant Grimes
11-05-2009, 03:03 PM
Man, the deload week came at the right time, Derek. I went in Monday thinking I'd cruise through this week and get some extra sprint work or something and BAM, 225# on squats felt heavy.

Monday

1) PSn, work up to heavy rep
3 easy reps at 80. 3 misses at 90.

2) Back squat
5s @ 225, 245, 265

***

Tuesday

1) Bench
5s @ 175, 190, 205

2) 250m row
39.2s
Dammit.

PM
Started BJJ. I have to consider life after slamming people down at full force.

***

Wed

JJ @ my house. Worked side and front headlock escapes and counters. Real ones. The kind that hurt.

Derek Simonds
11-06-2009, 02:32 AM
Man, the deload week came at the right time, Derek. I went in Monday thinking I'd cruise through this week and get some extra sprint work or something and BAM, 225# on squats felt heavy.

PM
Started BJJ. I have to consider life after slamming people down at full force.

***

Wed

JJ @ my house. Worked side and front headlock escapes and counters. Real ones. The kind that hurt.

That is 3 good things right there. Deload! BJJ! and Real counters! My face looks like hamburger from the last two days of training. I am getting pysched right now to go hit my DL's in 15 minutes. This is the last workout before my deload and I need it.

I haven't posted this anywhere else yet. For my 40th birthday next year I want a world championship in BJJ. That means starting the first of the year I am going to fight in most all of the tourneys leading up to Pan Ams and then Worlds in Brazil. I figure that would be the best present I could give myself. So I have to figure out a way to work in TX for a week or so to train some of that throwing people to the ground stuff with you.

My deload week is going to consist of yoga, long walks and ice cream. If that sounds like a gay personal oh well that is what I am doing by gawd!

Gant Grimes
11-09-2009, 12:16 PM
Derek, that's awesome! Where and when is this going down? Give me some advanced notice, and I'll get set you set up with some good training options when you get here. We can work on the club's mat, my friend's BJJ place, or my garage (pictured below before I finished it).

http://i89.photobucket.com/albums/k216/gantgrimes/IMG_2021.jpg

Saturday (finish deload)

1) Press
115x5
125x5
135x5

2) DL
275x5
305x5
325x5

Gant Grimes
11-09-2009, 12:21 PM
531 Cycle 2- Week 1

1) PSn, work to moderate double
40, 50, 60, 70, 75

2) Squat
290x5
315x5
330x10

3) good mornings
bar x10x3

4) some chinups

I was pleased with the last set. I was a bit beat up when I started a month ago, so I look forward to some good training. My AMRAP-5 last month was 320x8, so this was good.

Jay Ashman
11-09-2009, 03:43 PM
I want to hang out in that garage...

Gant Grimes
11-11-2009, 12:44 PM
You're welcome anytime, Jay.

Another good training day.

1) Press
150x5
160x5
170x9

2) DL
355x5
375x5
405x10

I loaded these 5# heavy because 2.5s on the DL is a bit silly.

Gant Grimes
11-12-2009, 01:01 PM
Legs a bit sore from yesterday (but back is great!).

Tested vert jump for the hell of it. Wish I hadn't. 26". 30" is probably unrealistic at this age, but I was hoping for at least 28". Oh well.

1) 5K row
21:41

Alex Bond
11-13-2009, 11:18 AM
I am starting 5/3/1 next week and was very strongly considering using your modified Oly system for snatches. I was wondering if you had any recommendations or feedback based on your experiences so far with it that might be helpful.

Gant Grimes
11-13-2009, 02:26 PM
Alex, the OLY stuff is secondary to my strength development. Due to my sporadic training schedule and not wanting to think too hard during training, I scrapped that pretty much out of the gate. I do more traditional programming with the OLY stuff and do 531 on the barbell lifts.

Today

1) Clean, work to heavy single
100, 105, 110, 115
Failed 3x at 120

2) Bench
225x3
235x3
250x9

3) DB OH press
52#x5x3

4) power curlz
115#x5x3
Didn't go from the high hang, but I was pleased to end a good week and wanted to channel Ricky Bruch.

watch 2:45-2:58 below to see how to rack a weight
http://www.youtube.com/watch?v=6NM4vsQEr0o

Gant Grimes
11-13-2009, 02:43 PM
Here is a quick comparison of 5s week four weeks ago vs. this week.

Press
165x8 vs.
170x9

Bench
245x8 vs.
250x9

Squat
320x8 vs.
330x10

DL
390x8 vs.
405x10

Craig Brown
11-13-2009, 03:01 PM
That's good work Gant. I'll get back to the 531 adter my QL stops freaking when I squat.

Gant Grimes
11-15-2009, 09:25 PM
Quick session. Not a good one.

1) full santch practice
50x1x5

2) BS
315x3
325x3
345x5
Bailed on rep 6. Knees were forward and things weren't working well.

3) good mornings
45x10x3

4) chins
3x6

5) hang crlz
115x5x3

6) BS practice
225x2x6
Rip helped me correct the knee issue and get the hip drive back in it.

Linus Hector
11-15-2009, 11:24 PM
Alex, the OLY stuff is secondary to my strength development. Due to my sporadic training schedule and not wanting to think too hard during training, I scrapped that pretty much out of the gate. I do more traditional programming with the OLY stuff and do 531 on the barbell lifts.

Today

1) Clean, work to heavy single
100, 105, 110, 115
Failed 3x at 120

2) Bench
225x3
235x3
250x9

3) DB OH press
52#x5x3

4) power curlz
115#x5x3
Didn't go from the high hang, but I was pleased to end a good week and wanted to channel Ricky Bruch.

watch 2:45-2:58 below to see how to rack a weight
http://www.youtube.com/watch?v=6NM4vsQEr0o

A swedisch legend among other thing he´s done is a softporn movie and having a minor role in a movie based on a story by Astrid Lindgren who wrote Pippi Longstockings.

Gant Grimes
11-19-2009, 02:14 PM
Good info right there, Linus

Busy week. Finally got back into the gym.

Continue 3's week

1) C&J
110kg for 3 singles
I probably haven't done a full CJ in a year. Split wasn't great, so I cut it off there.

2) Bench
235x3
250x3
265x7

3) OH DB press
32x20
23x20x2

4) DL
375x3
405x3
425x3
I don't AMRAP the DL on 3s week.

Gant Grimes
11-23-2009, 09:20 AM
Late garage workout last night. Entering 531 week (except press, had to pick up 3s last night).

1) Squat
290x5
325x3
365x1
Stopped at 1. Have a long drive ahead. This happened last month, too.

2) Press
160x3
170x3
180x6
Wanted another, but I had to fight for 6.

***

Today
Early morning. Slow 2K row in 8:54.

Gant Grimes
11-26-2009, 05:47 PM
It was a bit early. Did this one between working on the smoker and having a few drinks.

1) press
150x5
180x3 (oops, a little heavy)
190x5

2) DL
350x5
405x3
445x3
Wussed out a bit on that.

Gant Grimes
11-30-2009, 08:43 PM
Last night

1) squat (recovery week)
225x5
250x5
270x5

2) bench (531)
225x5
250x3
280x1
Stopped at 1. My wife was spotting, and she kept reminding me how she wasn't going to be able to pull the bar off the throat if it fell. That's motivating.

Ready for deload. Like last month, I'm crashing into this week.

***
Today

OLY work

1) 1-hand barbell snatch
Work up to 50kg for 3 singles with each hand.
Never tried this before, but it was fun.

2) Power Snatch, work to heavy single
70, 80, 85, 87.5, 90
Sadly, this was my max a year ago. I haven't worked on it much since then.

3) snatch work ad nauseum with 60kg
Rip always finds you on your last set when he decides to do an impromptu coaching session. Not complaining, though. Did about 10-15 singles. Worked the form out well.

Garrett Smith
12-01-2009, 05:05 AM
That 531 crash is so obvious once it happens.

Are you feeling much more comfortable in the full snatch now?

Gant Grimes
12-01-2009, 07:04 AM
That 531 crash is so obvious once it happens.

Are you feeling much more comfortable in the full snatch now?

Not comfortable yet. I haven't done OHS in forever, so my power snatch exceeds my full snatch by at least 20 kg. Rip fixed an issue that fixed the bar path and resulted in much more speed. I should be able to get my power snatch up to 100 fairly quickly. Then, if I ever get a decent OHS, I could post a respectable snatch.

Gant Grimes
12-01-2009, 03:29 PM
1) press (deload)
120x5
130x5
140x5

2) tested vertical again
24"
WTF? Interesting that doing vert the day after snatch got me 2" less than vert the day after DL.

3) 5K row
21:32

Gant Grimes
12-22-2009, 02:31 PM
It's been a busy, unpleasant month.

Highlights:

* Got my ass kicked by Derek at Gracie Orlando a few weeks ago. A class group of guys there. Solid technique, no ego, friendly...thanks for sharing the mat with me.

* This is my third month of 531. I'm not benching this month because my shoulder still hurts. We'll try again next month.

* I started the C&J again. Hadn't jerked in months. I got to 115kg and my left knee started hurting. My patellar tendon hurts like hell when I split jerk. Probably due to being harvested for ACL surgery.

* Got back on a BJJ mat. Will have to keep my promise to Derek to make an earnest go of it (including stretching).

* Had a standing long jump contest with AC. I got 103"; he got 106.5". Young, freaky bastard. I thought I had jumped 10' before. No damn way. Perhaps it was 9'.

* Last week. Power cleaned 120kg and push pressed 250#.

Squats
wk 1: 295x5, 315x5, 335x10 (this was good)
wk 2: 315x3, 335x3, 355x3

Press
wk 1: 155x5, 165x5, 175x7 (good)
wk 2: 165x3, 175x3, 185x6 (good)

DL
wk 1: 365x5, 395x5, 415x5 (very tired from squats; didn't push it)
wk 2: 395x3, 415x3, 445x3

Yesterday

1) power snatch, work to heavy single
80, 85, 90-x, 92 (new PR)
Tweaked my right sartorius at 80. It didn't get worse the rest of the workout.

2) squat
Felt right leg again in warmups at 225 and 275. Felt it real good on 2nd rep @ 295. Shut it down and did a set of 10 with the empty bar.

3) press
155x5, 175x3, 195x4 (wanted more, but I'll take it)

Derek Simonds
12-23-2009, 03:08 AM
Gant if I remember correctly during the shark tank drill you passed my guard and then stayed on the mat sweeping the next 4 or 5 guys. I am pretty sure you held your own!

It was great training and I am looking forward to January.

Gant Grimes
12-23-2009, 09:24 PM
I have a long, long way to go. But hopefully plenty of time to get there.

I'm a bit beat up today, but I need to spend most of January getting back into mat condition. So, what the hell, a total was in order.

1) squat
405, 415, 425

2) press
205, 215, 220-x

3) DL
475, 505-x

Total=1115

The DL sucked. I was planning on 475/495/515, but the squats took a lot out of me. 475 was way too heavy. I knew I had one more lift, and I wanted to get over 5. Got it to my knees but couldn't lock it out.

Gant Grimes
01-04-2010, 03:01 PM
Lots of down time lately.

Last week sometime: squatted 295 for my first set of 531 and my hip still hurt. Backed off and did stuff with the bar. I probably won't put weight on it for another week or two.

Push pressed 190x5, 200x5, 215x5. Damn, that was work.

***
Begin conditioning!

Yesterday: Did KB work and hill sprints with my son. He beat me.

***
Today

Prowler challenge #1 (using 70kg instead of 140#).

· Number of Sprints – 6
· Rest period of each sprint – 60 seconds
· Distance of each sprint– 40 yards
· Weight on Prowler – 140lbs total
· Alternate between horns (vertical black posts) and highest low handle.

7:40.

Unfun.

Arien Malec
01-04-2010, 10:27 PM
Yesterday: Did KB work and hill sprints with my son. He beat me.

Hill sprints + kids = good.

Prowler challenge #1 (using 70kg instead of 140#).

New toy? Or at WFAC?

Gant Grimes
01-12-2010, 02:08 PM
Arien, up at the gym.

I did some rowing last week, but I don't remember what it was.

Saturday- getting back into BW work
ladder
KBS-squat-pushup
20-10-5
40-20-10
60-30-15
back down

Monday
bear complex up to 60kg in 5th round

Today
1) 10 trips through low hurdles

2) 6x38.5" box jumps

3) row @ <2:00/500m
2x 500m + 2min rest
4x 250m + 1 min rest

4) finished with bag work

Gant Grimes
01-19-2010, 02:41 PM
Last week (Wednesday or Thursday?)

Bear Complex
5 rounds of:

7 reps of (1 run-through is 1 rep)
1 x Power Clean
1 x Front Squat
1 x Push Press
1 x Back Squat
1 x Push Press

40, 42.5, 45, 50, 60

***
Saturday
(Dan John Complex A)

3 rounds, ascending, of:
Row x 8
Clean x 8
Front squat x 8
Military press x 8
Back squat x 8
Good mornings x 8

40, 50, 60

***
Sunday
Off for me but on for my 6 yo son. He's been wanting to do stuff, so I finally let him.

OHS w/stick 3x10
Static holds on rings 5x10 sec.
Flexed arm hang on rings 5x10 sec.

That' it!

***
Monday

Dan John Complex C

Hang snatch
Overhead squat
Back squat
Good mornings
Row
Deadlift

Set 1: 8 reps with the bar, 45 pounds
Set 2: 7 reps with 65 pounds
Set 3: 6 reps with 85 pounds
Set 4: 5 reps with 105 pounds
Set 5: 4 reps with 125 pounds
Set 6: 3 reps with 145 pounds
Set 7: 2 reps with 165 pounds
Set 8: 1 rep with 185 pounds

Made it through 5 sets. Back cramped pretty good on set 6, so I cut it off after snatches.

***
Today

Prowler sprints
Prowler + 30 kg

On the minute:
6x60m (high)
6x40m (high)
6x20m (low)

This was a nice one.

Arden Cogar Jr.
01-19-2010, 05:45 PM
How was the prowler at the end of the session? That had to suck?

Last week (Wednesday or Thursday?)

Bear Complex
5 rounds of:

7 reps of (1 run-through is 1 rep)
1 x Power Clean
1 x Front Squat
1 x Push Press
1 x Back Squat
1 x Push Press

40, 42.5, 45, 50, 60

***
Saturday
(Dan John Complex A)

3 rounds, ascending, of:
Row x 8
Clean x 8
Front squat x 8
Military press x 8
Back squat x 8
Good mornings x 8

40, 50, 60

***
Sunday
Off for me but on for my 6 yo son. He's been wanting to do stuff, so I finally let him.

OHS w/stick 3x10
Static holds on rings 5x10 sec.
Flexed arm hang on rings 5x10 sec.

That' it!

***
Monday

Dan John Complex C

Hang snatch
Overhead squat
Back squat
Good mornings
Row
Deadlift

Set 1: 8 reps with the bar, 45 pounds
Set 2: 7 reps with 65 pounds
Set 3: 6 reps with 85 pounds
Set 4: 5 reps with 105 pounds
Set 5: 4 reps with 125 pounds
Set 6: 3 reps with 145 pounds
Set 7: 2 reps with 165 pounds
Set 8: 1 rep with 185 pounds

Made it through 5 sets. Back cramped pretty good on set 6, so I cut it off after snatches.

***
Today

Prowler sprints
Prowler + 30 kg

On the minute:
6x60m (high)
6x40m (high)
6x20m (low)

This was a nice one.

Derek Simonds
01-20-2010, 06:15 AM
I have never done complex C the way you laid it out. I will have to give that a whirl. Lighter weights of course. I like the way that complex plays together.

Gant Grimes
01-25-2010, 01:14 PM
Well, to be fair, I haven't completed Complex C myself.

Last Friday: This was doomed from the start. I tweaked my left rotator cuff again, so pullups were slow and painful. Mostly singles and doubles. Everything else was fine. Slightly over 10:00.

Today

1) Complex
* pushup
* row
* front squat
* press
* chin
* Zercher

5 sets of 8 reps each @ 45#. 90 seconds rest between sets. Light and quick.

2) prowler work
High Resistance Intervals

10x40m sprints w/70kg
rest until HR <130

Gant Grimes
02-01-2010, 08:41 AM
Last Wednesday: tuneup for Lone Star Classic

1) snatch up to 80kg for a few singles

2) Dan John Complex A
5x3 ascending

Row
Clean
Front squat
Military press
Back squat
Good mornings

40kg, 50, 60, 70, 80

***

Thursday

Judo clinic with Ronda Rousey (2-time Olympian (Bronze 08); 2-time World's (Silver 07)). Great clinic. Left sore.

***

Saturday

Lone Star Classic. Took gold in Masters -100kg. Played well. Conditioning is improving, but I'd still like to get back to 90kg.

Got to ride to the tourney with Ronda and talk about stuff. When she asked me to warm up with her, it was the quickest clothing change I have ever done. The girls in her division scratched because they didn't want to play her (how can any competitor do that?). So they set her up with a couple exhibition matches. The female competitors got so excited watching her, they lined up to play her. Ronda stayed out and fought 7-matches, pretty much in a row. She was very safe with everyone, but there was no doubt who was in charge. She played one guy, a 165-lb. black belt, and gave a grappling clinic. She tossed him down, grabbed an elbow, and rolled over about 6 times before finally straightening his arm out.

It's rare to see that kind of mastery in person. It's not something I will soon forget.

Gant Grimes
02-01-2010, 02:42 PM
Back to 531. First day of heavy squatting since late December.

W/u: jump rope and DJ warmup

1) snatch 85 for 5 singles

2) BS
137.5 x 5
147.5 x 5
157.5 (347#) x 6

Good to get back to heavy weights. After a few weeks of sprinting, prowler work, and complexes, I haven't lost any size and little, if any, strength. My new program is going to be rough, but I'm trying to get in great shape for two tourneys at the end of March/first of April.

PS Started DeFranco's Agile 8 last week, and it's doing wonders for hip mobility. One effect is that it added 1-2" depth to each of my squats. I was already squatting below parallel, but man, I wasn't ready for this.

Derek Simonds
02-01-2010, 03:48 PM
Dude CONGRATS! Gold in the masters division is awesome. Pretty darn cool to get to hang with Ronda as well. Amazing when someone just has it like that.

I love the agile 8 it is definitely good for mobility. Nice start back with the 347 X 6. There is a raw PL meet down here in April and in September that is a push (bench) and pull (deadlift) only. The numbers are doable especially when I turn 40 this summer. Jr wants to compete as well. If you are interested first meet is in Ft Meyers and second one is in Melbourne.

Let me know and nice job on the gold again.

Chuck Kechter
02-01-2010, 10:10 PM
Congrats on the Gold and getting to hang with Ronda Rousey! Either is cool, both is over the top amazing!

Gant Grimes
02-02-2010, 03:20 PM
Thanks, guys. It was a good weekend, for sure.

AM: Recovery
20 min. row
10 min. Airdyne
* kept HR 120-130


Lunch

w/u rope and DJ stuff

1) plyo work- uchi komi w/bands- seo nage and sasae work

2) heavy warmup
DJ Complex F
8 reps @ 20, 7 @ 30, 6 @ 40
*OHS
*BS
*GM
*FS
*Rows
*DL

3&4) dips and chins
3x5 each

Still tired from this weekend and yesterday. Just wanted to work out the kinks and still get some things done.

Gant Grimes
02-08-2010, 03:43 PM
Saturday- quick complex

* row
* power clean
* push press
* back squat
* deadlift

3's
40, 50, 60, 73, 81

Weird weights. Have some pound plates.

***

Today

1) power snatch
80kg x 10 x 1
Rest 60 sec. b/w reps

2) Complex A
* row
* HPC
* front squat
* press
* back squat
* good morning

20x8, 30x7,...80x2, 90x1

This was pretty intense.

3) Tabata on Airdyne.

***

Here is a neat story about a young female judoka who is tearing up boys in HS wrestling this season.

http://www.abc6.com/sports/highschool/83608747.html?skipthumb=Y

Gant Grimes
02-09-2010, 03:37 PM
w/u rope

1) 5 2-min rounds on heavy bag w/1 min. rest

cool down on rower, bars, whatever

Gant Grimes
02-11-2010, 06:55 AM
Yeserday

long w/u

1) DL 425# x 2 + 37" box jumps
3 sets, starting on the 120s. mark.

Second set was dicey. Caught my toes under the box, lifted the box up on one edge, landed on my stomach, and tacoed. Unfun.

2) Complex B
Deadlift
Clean-grip high pull
Clean-grip snatch
Back squat
Good mornings
Row

1 set of 8 with 40kg. Had to get out quick.

Craig Brown
02-11-2010, 08:51 AM
Ouch! Hate that when that happens. Congrats on the medaling...

Derek Simonds
02-11-2010, 12:08 PM
Yeserday

long w/u

1) DL 425# x 2 + 37" box jumps
3 sets, starting on the 120s. mark.

Second set was dicey. Caught my toes under the box, lifted the box up on one edge, landed on my stomach, and tacoed. Unfun.

Video? :D

Gant Grimes
02-18-2010, 12:41 PM
I wish I did have a video of that one.

Sat 2/13

1) FS 531
200#x5
215x5
230x7
Haven't done these in forever. The idea is to do BS as the assistance, but this was a very late, very quick workout.

2) Press 531
160#x5
170#x5
180#x5
That wasn't very good.

*****

Mon 2/15

1) PSn
80kg x 2 x 7, rest 90 sec. bw lifts

2) DJ's Complex C- for strength (it was supposed to be anyway)
Hang snatch
Overhead squat
Back squat
Good mornings
Row
Deadlift

5 sets of 3 @ 60kg
My sucky OHS really limits this one. I think it was actually 70kg, but I can't remember.

3) Prowler challenge #1
70kg load: 6 of sprint 40m, rest 60 sec.
6:06

Wanted to break 6 min. Supposed to be low/high, but I was wearing Chuck's and they wouldn't grip enough for low. All high.

*****

Wed 2/17

1) Power clean
100kg x 10 x 1, rest 90 sec. bw lifts

2) Complex D- for speed
Upright row
Clean-grip snatch
Back squat
Behind the neck press
Good mornings
Row

5 sets of 8 with empty bar. Rest 60s. in between sets. Keep moving.

10:49 total (with rest).
Rounds were 1:31, 1:19, 1:17, 1:23, 1:19. First set took longer because I kept looking at the paper.

*****

Today 2/18

1) Complex E- descending reps
Power clean
Military press
Back squat
Good mornings
Behind the neck press
Front squat

8 @ 20kg
7 @ 30
6 @ 40
5 @ 50
4 @ 55
3 @ 60
2 @ 62.5
1 @ 65

BTN presses were the limiting factor here. I haven't done those since high school.


*****
*****

So my programming aims are to combine 531 (FS and press), OLY work, prowler work, and possibly some PAP stuff (postactivation potentiation) and see what comes out.

Alex Bond
02-18-2010, 10:34 PM
What's with the complexes? Carryover to judo, conditioning?

Gant Grimes
02-19-2010, 07:24 AM
What's with the complexes? Carryover to judo, conditioning?

I stopped 531 at the end of last year to cut for a judo tourney at the end of January. I had read DJ's stuff but never tried complexes. I thought I could keep my strength up while getting a little more strength endurance and a small bit of conditioning before doing my actual conditioning. I leaned out some and got some conditioning benefit. Unfortunately (fortunately) I actually saw some hypertrophy. I didn't cut at all! I played heavy, but I ended up having a nice tournament and I decided to keep them.

I have been mixing in some heavy lifts again, and there has been no drop in strength. So I'm going to give them a run for the next 12 weeks and see what I get out of them.

Mike Kerce
02-19-2010, 06:37 PM
your programming looks awesome...i plan on stealing ALOT of your stuff for my own. Are you having any trouble recovering doing 531 and DJCs together? not too much barbell work? looks like alot of fun to me.

Gant Grimes
02-21-2010, 01:08 PM
your programming looks awesome...i plan on stealing ALOT of your stuff for my own. Are you having any trouble recovering doing 531 and DJCs together? not too much barbell work? looks like alot of fun to me.

Thanks. So far, so good. The higher rep, sub maximal work seems to work fine in place of assistance work.

Gant Grimes
02-23-2010, 02:36 PM
Sat 2/20

1) FS
215# x 3
230# x 3
245# x 6

2) press
170# x 3
180# x 3
190# x 5

#) some power curlzZZz!

***

Mon 2/22

1) snatch, work to moderately heavy single
up to 85kg
Dropped back down for technique work. Tweaked my knee a bit.

2) Complex E, 5x3
60, 65, 70.

Stopped due to knee pain. Cut workout short. Went to chiro this morning.

***

Tue 2/23

Had chiro appt. Took it easy.

1) w/u rope, 3 sets of 30 sec @ 160+ rpm, rest 30 sec.

2) bench, 185# + 2 x 12kg KB on green bands.
10x2
Set this up like Koji but w/o chains. I liked this.

3) chins, 3x10

4) rope, all at 150-160 rpm
2 x 45 sec, 60 sec rest
2 x 30 sec, 30 sec rest

Craig Brown
02-23-2010, 09:30 PM
Gant, are you working off the DJ vids? That was a good weekend.

Gant Grimes
03-01-2010, 07:51 PM
Craig, I got turned on to the complexes after reading his t-bag article and finding the PDFs he posted. I recently saw the vids, though. Great stuff. Would've been a cool weekend for sure.

Saturday

1) FS
230 x 5
245 x 3
260 x 5

2) Press
180 x 5
190 x 3
200 x 4

***

Did a few dozen deadlifts @ 315 for the challenge.

Dominic Sirianni
03-03-2010, 12:27 PM
nice work on the 200x4 press

Gant Grimes
03-04-2010, 02:37 PM
Thanks, Dominic. I was pretty excited.

Got adjusted at the chiro on Wednesday and taught the JJ class last night: intro to free-sparring (stand up). I hadn't laced the gloves up in a few years. It was odd yet familiar at the same time. Good class.

Today

w/u rope and other crap

1) bench
225x12
225x12
225x8

I was hoping for 3x12, but it was not to be.

2) chins
11, 10, 7

I'm fat.

3) light conditioning with rope

Derek Simonds
03-04-2010, 03:51 PM
Thanks, Dominic. I was pretty excited.

Got adjusted at the chiro on Wednesday and taught the JJ class last night: intro to free-sparring (stand up). I hadn't laced the gloves up in a few years. It was odd yet familiar at the same time. Good class.


I'm fat.



It is funny how stuff like that comes back to you. I did some Aikido a couple of years ago and it just kind of snapped right back into place.

Have you busted through the 225 mark?

Gant Grimes
03-09-2010, 12:31 PM
I'm 222 right now.

I haven't touched a weight in days. I had a judo seminar Saturday, a JJ seminar Sunday. The clinician--a friend who comes once a year from Spain--taught our class on Thursday and Monday night. I also got in an extra ground session on Monday afternoon, so I'm beat. I tweaked an adductor last night. My hip is not happy, but the rest of me is.

Gant Grimes
03-10-2010, 02:45 PM
Big chiro adjustment yesterday. SI joint is off. Left leg is 1" short, and left femur is externally rotated a good bit.

Left hip is still sore from abductor injury.

Today

1) w/u jumprope.
5 rounds 60 sec, rest 30 sec

2) Complex C, triples
40, 50, 60, 60, 60

3) Tabata airdyne

Craig Brown
03-10-2010, 03:16 PM
Big chiro adjustment yesterday. SI joint is off. Left leg is 1" short, and left femur is externally rotated a good bit.

Left hip is still sore from abductor injury.



I hate that shit, I got put down for a week or more last month with SI joint/internal rotator spasm fun. Feel better.

Craig