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R. Alan Hester
07-23-2008, 11:51 AM
Goals:
--longevity and health
--stay in shape for hiking, traveling, being husband, and life
--Now BJJ

I don't want to work at the extremes of the strength <-----> endurance spectrum to often. Why? Because I find both extremes BOOOOOOORINGGGGG. But that is just me.;)

Old injuries: Right hip from excessive running when training for 50 mile foot race.
--Medial Meniscus troubles that flare occasionally.



1 Jul 08
JM
Sandbag Shouldering 50reps/8 min @ 50 lbs
Pull-up/Ring dip 3reps X 3sets pull-ups (BW, + 16 Kg X 4)


7 Jul 08
JM
Sandbag Shouldering 32reps/10 min @ 100 lbs
Pull-up/Ring dip 3reps X 3sets pull-ups (BW, + 16 Kg X 4)


9 Jul 08
45min walk w/ 25lbs Weightvest

10 Jul 08
JM
Keg Shouldering 40reps/10 min @ ~90 lbs
Pull-up/Ring dip 4reps X 4sets pull-ups (BW, + 16 Kg X 4)

14 Jul 08
JM
Keg Shouldering 50reps/10 min @ ~90 lbs
Pull-up/Ring dip 4reps X 4sets pull-ups (BW, + 16 Kg X 4)

Notes: lower-back spasm at rep 12. Stretched it out for 1 minute then continued.
Need to warm up with complexes or lighter sand bag.



17 Jul 08
JM
Barbell Complex 6 reps of each w/ 90 sec rest between complex @ 45lbs, 65lbs, 85lbs, 95 lbs

1. Deadlift
2. bent-over row
3. hang powerclean
4. front squat
5. standing press
6. backsquat
7. pull-ups
Run for 20 minutes (sprint hills)


18 Jul 08
JM
Barbell Complex 6 reps of each w/ 90 sec rest between complex @ 45lbs, 65lbs, 85lbs, 105 lbs
1. Deadlift
2. bent-over row
3. hang powerclean
4. front squat
5. standing press
6. backsquat
7. pull-ups
Airdyne Bike for 20 minutes (40sec sprint/2min active-recover)


20 Jul 08
JM
Maxwell 300
5 supersets 30 reps of each exercise
pull-ups/dips
squats/sit-ups
body rows/push-ups
squats/hyper-extensions
mountain climbers/burpees (broken)
22:39
Lower-leg band stretch routine

21 Jul 08
JM
10 minutes AMAP of:
30 yard hill sprint
5 X 80lbs overhead sandbag press
Walk to bottom of hill, repeat
13 trips

2 min rest, then:
15 min run (sprint hills)

R. Alan Hester
07-23-2008, 11:51 AM
23 Jul 08
JM
Maxwell 300
5 supersets 30 reps of each exercise
pull-ups/push-ups
squats/sit-ups
body rows/hindu push-ups
squats/supine knees to elbows
mountain climbers/burpees (broken)
24:17

R. Alan Hester
07-24-2008, 04:51 PM
24 July 08
JM
Power clean and press (1 min. rest btwn sets)
45 X 5reps
105 x 5
145 x 3
165 x 2
175 x 2

Deadlift (2 min. rest btwn sets)
185 x 2
225 x 2
255 x 2
275 x 1
300 x 1
325 x 1

Note: warming up with PC&P is a bad idea. Do not do again. Also, wrists are still killing me on cleans with bar. feel fine when using dumbbells because of neutral wrists, methinks.

R. Alan Hester
07-25-2008, 06:40 AM
25 July 08
20 minute Run (w/ "freerunning"--jump onto obstacles jump off keep running)
6 x 100 yard hills jog to bottom repeat

Note: Tried to be cute on one wall obstacle and ate it. Removed skin from right ring and pinky finger, as well as right shin. Don't be cute, dummy. :rolleyes:

R. Alan Hester
07-27-2008, 01:40 PM
26 July 08
45 minute walk @ 13 min per mile pace
w/ 25lbs weight vest

R. Alan Hester
07-28-2008, 05:28 PM
28 July 08
JM
45 minute walk (5 x 200 m Hill midway)
w/ 25lbs weight vest
Various Stretches

R. Alan Hester
07-29-2008, 05:49 AM
29 July 08
JM
Warm-up
--sand bag shouldering 6 x 50 lbs, 6 x 100 lbs

Workout
10 min one-arm alt. (l,r,l,r) C&P from floor w/ 75lbs dumbbell 30 reps

15 min. Airdyne

Various stretches

Notes: adductors (sp?) and calves are too tight. When doing sandbag shouldering, I have to roll forward onto my toes to bearhug the bag. I need to keep my heels down and sit between my legs.

R. Alan Hester
07-30-2008, 05:47 AM
JM
Maxwell 300
5 supersets 30 reps of each exercise
pull-ups/push-ups
squats/sit-ups
body rows/hindu push-ups
squats/supine knees to elbows FAILED
mountain climbers/burpees Failed

Notes: Stopped at 17 minutes due to being a wuss. Just not with it. On a side note, I need to add some KB/DB swings after this because it ignores the posterior chain.

Allen Yeh
07-30-2008, 06:10 AM
A good combo for PC flaming is KB band swing with burpees. I did this the other day, whew!

R. Alan Hester
07-30-2008, 08:53 AM
A good combo for PC flaming is KB band swing with burpees. I did this the other day, whew!

Nice, I will give it a shot. Thanks.

Derek Simonds
07-30-2008, 10:15 AM
23 Jul 08
JM
Maxwell 300
5 supersets 30 reps of each exercise
pull-ups/push-ups
squats/sit-ups
body rows/hindu push-ups
squats/supine knees to elbows
mountain climbers/burpees (broken)
24:17

Are you doing this ala the crossfit filthy fifty where you have to complete all the reps of one exercise before doing the other or are you alternating exercises during the superset as long as you complete the reps?

R. Alan Hester
07-30-2008, 10:33 AM
Are you doing this ala the crossfit filthy fifty where you have to complete all the reps of one exercise before doing the other or are you alternating exercises during the superset as long as you complete the reps?

I am doing it where you have to complete one before you can go to the other. If I allowed myself to break it up, I believe I could do it faster. The damn pull-ups and hindu push-ups kill me every time.:mad:

Derek Simonds
07-30-2008, 12:14 PM
I am doing it where you have to complete one before you can go to the other. If I allowed myself to break it up, I believe I could do it faster. The damn pull-ups and hindu push-ups kill me every time.:mad:

I am going to do half of the reps tonight (15 reps for each exercise) and see how it feels.

R. Alan Hester
07-31-2008, 05:43 AM
31 Jul 08
Decided last night after testing my hamstring flexibility that I need to address my mobility issues. When I place the blade of my hands in the crease of my hips and maintain my lordotic (sp?) arch, I can only bend about 12 inches. In other terms, i am at a negative 10 on the sit-and-reach test. I did not realize I have been bending my lower back, not at the hips, when squatting and dead-lifting.

I think this is the culprit of my tight back and lower back injuries over the last few years. I keep trying to work around it, but it always comes back to haunt me when progress is being made.

Mighty River of Steel Day

"Quick 8" for warm-up

Front Bend: Standing Push--8 sec breath-tension cycles X 5 on 36" then 24" boxes

Back Bend: Handbridges w/ flat feet--8 sec breath-tension cycles x 5

Splits: Slide splits and front on plastic sheet--8 sec breath-tesnsion cycles x 5 each direction.

Indig squat hold for 30 secs x 5.

R. Alan Hester
08-01-2008, 08:50 AM
1 Aug 08
45 Minutes Trail Ride
Finished with a run at the Hincapie Challenge, a 0.6 mile hill that averages 11 percent grade (read below).
Holy Suck, Fatman!

30 min. rest then:
Deadlifts up to 325 x2
3x5 BW pull-up (nips to bar)/ ring dip sets (All dips form the bottom to remove stretch-reflex, thereby saving shoulders and increasing difficulty)

"Challenge Hincapie at Paris Mountain
Posted Monday, July 25, 2005 - 10:57 pm
http://orig.upstatelink.com/outdoors/2005/07/25/2005072567584.htm

By Justin Chappell
STAFF WRITER
jchappell@upstatelink.com

So, you think you can ride with Greenville Tour de France cyclist George Hincapie?

We'll here's a way you can give it a try (and, probably, fail horribly) if you want to test your riding skills. There's a 0.6 mile uphill climb at Paris Mountain State Park that he does in 3 minutes and 3 seconds.

"The percent grade of it averages 11 percent," said Ty Houck, the park's manager. "And that's as steep - if not steeper - than a lot of the stages in the Tour de France."

Officials at that park saw Hincapie there regularly, and they saw him starting at one point, racing up the hill and redoing it over and over again. So they talked with him about it and decided to mark its beginning and end in December 2004 so others could try. Since then, it's been called the "Hincapie Challenge." And it's one of the spots Hincapie trains regularly.

Lots of people give it a whirl, Houck said, but few ever come close. The closest he's heard of was someone doing it in about four minutes - that's only 57 seconds longer than Hincapie, right? Well, think about this:

That's 57 seconds longer over just 3,300 feet - and that's a lifetime in a bicycle race."

R. Alan Hester
08-02-2008, 08:33 AM
2 Aug 08
Booklet of BodyWeight Power (BBWP) & Mighty River of Steel (MRS) Day by Bryce Lane

"Quick 8" for warm-up

BBWP Workout 1A (introduction level)
Sumo Power Squat 1X30 reps
Egyptian push-ups 1X20 reps
Body-Rows on rings 1X20 reps

MRS
Front Bend: Standing Push--8 sec breath-tension cycles X 5 on 24" boxes

Back Bend: Handbridges w/ flat feet--8 sec breath-tension cycles x 5

Splits: Slide splits and front on plastic sheet--5 reps each direction.

Band hamstring stretches

Notes: range of motion getting better on the stretches.
BBWP goals are one set of 100 in squats and jumps and 50 in Egyptian push-up

Jacob Rowell
08-02-2008, 10:21 AM
Still incorporating any sandbag work? I had a lot of luck with the sandbags for awhile, doing mostly shouldering by any means possible with heavy bags, and some cleans at lighter weights. Anyways, good to see someone else incorporating them.

R. Alan Hester
08-02-2008, 12:37 PM
Still incorporating any sandbag work? I had a lot of luck with the sandbags for awhile, doing mostly shouldering by any means possible with heavy bags, and some cleans at lighter weights. Anyways, good to see someone else incorporating them.

Jacob,

Yes, sandbags are tomorrow. I am going to use sandbag shouldering as my "power" movement, due to the pop in the power zone to get it to my shoulder, and deadlifts once in a while as my slow lift.

I know that weight is weight, but I prefer sandbags most of the time. I do like my new keg, but the grip work is not as intense.

Alan

R. Alan Hester
08-03-2008, 08:16 AM
3 Aug 08

JM
10 min sandbag shouldering (lower bag to floor each rep) 120lbs Aviators Kit Bag x 20 reps

35 min walk up/down hill

Note: I like these bags better because they are rounder than duffle bags, which makes the weight even harder, almost like a stone, except I can drop it on my toes. Also, I can do Farmer Walks with them, because the handles can withstand the stress. See Example: (http://www.armysurplusworld.com/product.asp?engine=froogle&productID=36658)

R. Alan Hester
08-04-2008, 05:53 AM
4 Aug 08
20 min run/walk (2min/1min)
10 min Airdyne Ride sprint/ recover (30sec/30sec)

Note: Practiced Pose Method for run.

R. Alan Hester
08-06-2008, 06:15 AM
5 Aug 09
JM
Maxwell 300
5 supersets 30 reps of each exercise
pull-ups/push-ups (5/5, 5/5, etc.)
squats/sit-ups 10/10, 10/10, etc)
body rows/dive thru push-ups (10/10)
Jumping B squats/supine knees to elbows (10/10)
mountain climbers/squat thrusts

no time, easy pace
Jumping B squats increased difficulty

R. Alan Hester
08-08-2008, 05:37 AM
7 Aug 08
3X:
10 KB Swings L,R
5 KB Presses L,R
5 KB Reverse Lunges L,R
5 Dive-thru push-ups

Band stretches

Notes: Blah Day

8 Aug 08
40 min Weightvest (25lbs) Walk (5x200 m hill)

50 x Deadlift @ 135lbs (5 sets of 10 w/ 1min rest btwn)
5x5 BW Ring Dips

Notes:

R. Alan Hester
08-10-2008, 09:16 AM
9 Aug 08
45 min walk (w/ 25lbs weightvest) w/ wife


10 Aug 08
JM
Foot drills barefoot

"walking the wheelbarrow"

6x
--walk wheelbarrow from the pull-up bar, down the hill, then up the hill to the pull-up bar (approx 15 degree grade) 70 yards while wearing 25# weightvest
--do 4 pull-ups and 4 bottom-up ring-dips

Various stretches

R. Alan Hester
08-11-2008, 06:23 PM
11 Aug 08

AM
45 Min walk with wife


PM
Foot Drills
JM

--RDL
10 X 45lbs; 5 x 135; 5 x 185; 5 x 205; 5 x 255; 3 x 275; 3 x 325 (need more weights, but was getting close to top)

--DB one-hand overhead press
5x 20; 5 x 40; 3(5x65)

--Band slams
3 x 20

Stretches

R. Alan Hester
08-15-2008, 03:10 PM
15 Aug 08
JM and foot mobility drills
-DL
135 X 10; 185 x 5; 225 x 3; 275 x 2; 300 x 2; 325 x 2; 340 x 2

-DB push-press working on speed
2x (30lbs x 5 l,r); 2 x (40 x 5 l,r); 2x (65 x 3 l,r)started to slow, so stopped


Nutrition:
Cod Liver oil= 1 TBSP
Liver Tabs= 6
eggs=6
Raw Goats Milk (bottled yesterday)=3 cups
Turkey Breast= 5 oz
Ketchup= 2 TBSP
grapes=2 cups
NY Strip=4 oz
broccoli=6 oz

R. Alan Hester
08-16-2008, 06:30 PM
16 Aug 08
JM
Foot Drills

-Handstand Holds (Supported)
15 sec x 4

-Bottom-up Single-leg squats on 24" Box
4sets x 2 reps each leg (see here: http://www.gymjones.com/schedule.php?date=20080718 )

-Jump-rope
30sec on/30sec off x 10

Notes: The bottom-up squats remove the stretch-reflex, thereby not bothering my knees.

R. Alan Hester
08-17-2008, 09:39 AM
17 Aug 08
45 min walk

R. Alan Hester
08-20-2008, 12:42 PM
19 Aug 08
JM
Foot Drills

-Handstand Holds (Supported)
20 sec x 4 (note: Improving. more stable already)

-Bottom-up Single-leg squats on 24" Box
4sets x 2 reps each leg (see here: http://www.gymjones.com/schedule.php?date=20080718 )

-DB LCCP (not Jerk) AKC-Style (methinks)w/ two 30lbs DBs
5 min 50 reps.

-Airdyne Tabatas
20sec on/10sec off x 3 (calories 15, 16, 12)= sucking wind.

Notes: Not having a real rack position on the DB LCCPress started to suck.

See Ortho-pod tomorrow for knee check.

R. Alan Hester
08-21-2008, 02:59 PM
21 Aug 08

JM + foot drills

10 push-ups + 10 Ring rows + 10 lunges (5 l/r)
20 minutes
Band stretches

Ortho check = Patella femoral pain syndrome

Knee caps tracking incorrectly--point to the sides versus tracking in the front. Will see PT next week for why.

Methinks it is my years of running in the past coupled with my extreme tightness in my hams, calves. this will finally be the flame my ass needs to address this issue and stop finding "work-arounds" that compound the effect.

R. Alan Hester
08-23-2008, 10:45 AM
22 Aug 08

JM + footdrills

20 min airdyne
Dick Hartzell Lower Body Flexibility Routine using mcmaster pallet band


23 Aug 08

Casear Head State Park
3 h 5 min. hike with 25 lbs (Dismal Trail was just that, dismal)
(UNK distance, but loop is supposed to take 6 hrs. )

Notes: The hike was great. 65 degrees at beginning.
Knees feel great post-hike. Will reevaluate in the morning.

R. Alan Hester
08-29-2008, 11:28 AM
27 Aug 08

Outdoor movement
100 yard up-hill run
20 push-ups at top
100 run down-hill
20 squats
x3

Then

overhead rock walk 30 yards
20 push-ups
overhead rock walk 30 yards
5 zercher rock squats
x4

then
long jumps x3 x 3

Dick Hartzell Lower Body Flexibility Routine using mcmaster pallet band

29 Aug 08
BJJ

First class today. 2 hrs. intro to moving hips on the bottom, kimura from the bottom. Then free roll with another newbie and an experienced blue-belt who just worked position with me (i.e., I tried to pass guard and he would let me after awhile, then regain, or let me walk into a sub, then give me some guidance.)

Very congenial atmosphere. Everyone seems to want to help and not just crush the new guys or hurt each other.

Thought I was in decent shape untill i rolled with a 230lbs experienced guy. Holy crap! Need to work on static-strength endurance. Holding guard for long periods was hard on the inside of my knees, but they have loosened back up already.

R. Alan Hester
09-02-2008, 06:45 PM
2 Sep 08
BJJ Day 2 (2:30 hours)

night class so different crew, but same level-headed, cordial aura. Everyone was very friendly and patient with me. I thanked them before every drill and told them I will try to not be a spaz.

Started with partner drills that served as warm-ups, methinks.

Learned arm-bar and a lapel choke that I have not learned the name of yet. Had to work with another new guy, who is 6' 8" tall and ~ 250. Holy Crap!

Later, 4 persons were at positions, and we got in a line and rotated thru. Each station started in different positions (e.g., mount, from back with goal of getting hooks in, side-control). If you won you stayed, if you lost you went to the line again. This was Great!

Next, we rolled for 5 min rounds, then switched. Had fun, learned a ton.

Going back Thursday and Saturday.

Neck feels 90%, we will see what morning brings.:(

R. Alan Hester
09-06-2008, 01:16 PM
5 Aug 08
JM
Foot Drills

Deadlift
135 x5, 185 x4, 255 x 3, 315 x 2, 370 x 1

Towel Pull-ups/ring-dip combo
5/5, 5/4, 5/4, 5/4

Stretching for 15 minutes, trying to get my neck and hips loose.

6 Aug 08
JM
Foot Drills

AS many as possible (AMAP) in 5 minutes
10 (5l,5r) x OAC&P w/ 24kg
10 (5l,5r) x sledge strikes with 16#
10 x lateral hops over heavybag
1 minutes rest
Repeat
--Completed 3 cycles each set

Flexibility for 15 minutes

Notes:Heart-rate dropped from 168 to 120 (48BPM)during minute rest between sets. I don't track heart-rate, but thought it would be good to test this occasionally to see how fast I recover.

Rest tomorrow then BJJ hopefully 4 times next week (2 gi, 2 no-gi). I will see how I feel though.

R. Alan Hester
09-10-2008, 07:00 PM
9 Sept 08
Gi BJJ

Warm-up/conditioning
5 laps around mat jogging
5 laps heels to butt
5 laps knees to chest
5 laps skipping
5 laps shuffle left
5 laps shuffle right
5 laps alternating L, R every 2 steps
5 laps sprint straight jog corners

5 push-ups/10 sit-ups x 18=90/180

Length of mat exercise, walk back:
shoulder roll left
shoulder roll right
forward roll
backward roll
shrimp
bear crawl
alligator
handstand walk
cart-wheel
few others i don't know the name of
Time 35 Minutes

Technique:

2 variations of the omoplata for adv
2 variations of guard pass for newbs (me)

Grappling: 3x 10 min rounds switch partner

1) Purple belt (Bi) put me in probably 7 different lapel chokes; an arm triangle; a kimura; and a few other things I don't know the name of.

I did manage to get back to my hip a few times, pass gaurd for one second, but lost it to side control then half.

2) Blue belt (Ch) controlled my sleeves too much. I tapped to: a triangle; some sort of gi choke; and lost count on the rest.

Again, managed to return to my hip in side control and get back to half and took back on scramble but could not get both hooks in, and was sweep.

3) white belt (Sa) we went back and forth passing guard. I got mount once and went for an arm bar, but i lost it. defended an arm bar and got back to guard a few times.

Notes: I suck and will for a long time.


10 Sep 08

No gi BJJ

drilled gaining underhooks standing; single leg and double leg take downs

Then got in a line and two persons`started standing and takedown wins, winners stays, loser rotates to back x 2 10 minute rounds

Then we all line-up and had to attempt to take down the instructor, who is a BB. I manage to shoot and get a leg, but I could not do anything with it.

Grappling: 4 rounds x 10 min

1) (Dev)
Former wrestler gave me hell. I got sub with a RNC; armbar; arm triangle because i keep crossing my own damn body in side control--#$%@!

2) got schooled--nuf said. Still getting back to my hip with shrimp, but I am not creating enough space. Did defend an armbar because i felt the set-up and rolled with him as he laid back to get pressure on him.

3) (N) Female, which is a new thing to get used to. i gave her enough pressure to help her work, methinks. It was helpful because I was not fighting for my life the whole time. so I could work an technique.

4) (SU) shot in with head down and paid with a guillotine--nice, dummy. I mange a kimura from half-guard, but could not finish it until I rolled on my back--first tap. Tried a triangle and arm from the bottom, but lost both due to poor tech. and sweat.

NOTES: Still suck. I need to be more aggressive. I am so worried about hurting someone due to bad technique that I do not pressure enough. ALSO, WILL START PUTTING MY FOREARM AND SHOULDER IN THROATS IN HALF_GUARD AND SIDE CONTROL for pressure. I have been avoiding this because it has not registered until tonight that was OK as everyone did it at will--no more.

R. Alan Hester
09-13-2008, 03:24 PM
12 Sep 08

Gi BJJ 2 hours

Day before NAGA so things were slow, which was perfect because my neck was killing me from the No-Gi monkeys (AKA former wrestlers) Wednesday night.

30 minutes stretching

Then Guard Pass techniques

Then 3 x 10 minutes rounds of grappling.

NOTES: Relaxed and focused on technique. breathing getting better. Did get neck tweaked agin when another NEWB decide he would reverse a collar choke by grabbing a leg and diving over me for some leg thing he saw on TV. I can see why people don't like NEWBS. Just because you see it on TV does not mean you should try it.

On a side note, a NEWB who was a know-it-all Karate guy came the first day I did to try it out. While going over a technique with a purple belt, the Karate NEWB decided to throw a shitty heel-hook on the purple-belt. He was told in a nice way to stop being a fool because you don't know what you are doing yet and people are not here to get hurt. The know-it-all never returned.

R. Alan Hester
09-20-2008, 01:07 PM
Travel from 12 Sept to 17 Sept
Caught a nasty Virus

20 Sept 08
2 1/2 hours
only 5 students attended, so each choose on technique to drill with the instructors help
1) Sweep from Half-guard
2) Sweep from side control
3) taking back of person in turtle
4) getting to knees form side-control
5) sweeping opponent who is standing
Then:
3x 10 minute roll

1) white belt--I pulled off the two sweeps we practiced and worked escaping side control,regaining guard, and passing guard. No submissions, but good roll

2) Brown Belt--he likes to grab sleeves and control my hips with his feet for the sweep. I did ok at first, then he slowly got position. I tapped to: Omoplata, arm-bar (x2), kimura x2. I did mange to get out of a triangle and and a kimura, but he transitioned well into something else, which I felt coming but could not stop.

3) White belt (female) She just won her class at NAGA this past weekend. Her techniques are good. I try my best to not muscle her, because it does neither of us any good. I manged to get get two armbars and a triangle and collar choke on, but my technique sucks, so i did not finish. She managed to get mount in a tumble and pulled a nice collar choke. When she get a solid submission in, I don't muscle out, I tap.

Notes:
My fuel economy has increased tremendously. I am relaxed when i need to be, and use gas when I must. Need to work on flexibility still.

R. Alan Hester
09-22-2008, 04:31 PM
22 Sep
JM
Keg Shouldering 26reps (2l,2r)/10 min @ ~120 lbs
Pull-up/Ring dip 4reps X 4sets pull-ups (BW, + 16 Kg X 4)

Stretching: lots of it

Notes: My flexibility is getting better, but I have a long way to go for BJJ flexibility.

R. Alan Hester
10-04-2008, 12:33 PM
23, 25, 27, 30 Sep
BJJ @ 2:30 hours

Sweeps week from half-guard, as well as two nasty chokes form side-control

2 Oct
BJJ @ 2:30 hours
Worked Guard passes: 1) hold opponent's arm to his hip, pressure up, pass arm under opponents body to other hand, drop to you opposite knee, thereby trapping opponent's arm, then pass to knee-down side.

Rolled 8 five-minute rounds. My game is better with guys my size or bigger than with smaller guys. I think it is because I am used to pressuring larger persons, so I am leaving space smaller persons can exploit.

I am FINALLY starting to hold my own with some of the guys that use to tap me religiously. It is because I have leaned to keep my arms in, pressure, and rolling on my hips is becoming natural.

3 Oct

JM
Keg Shouldering 32reps (2l,2r)/10 min @ ~120 lbs
Pull-up/Ring dip 4reps X 4sets pull-ups (BW, + 26 lbs X 4)

4 Oct
no-gi BJJ
2hrs

1) Half-guard escapes to back. 2) if blocked by Opponent (Op) getting top-side wissor and pressuring, you slide your arm though their legs, grab their ankle, while pinning Op wissor arm to side, then sweep.

4 five-minute rolls. Went very well, only tapped 4 times total, and learned a valuable lesson each time: 1) if shooting in take both arms with you less you be choked by a triangle. I am still learning what my hips are for, but they are slowly coming alive.

after practice:
One-arm dumbbell snatches (1 min rest)
4l,4r @30lbs
2l,2r @45lbs
2l,2r @65lbs
3(1l,1r @85lbs)
miss:95lbs

Pull-up/Ring dip 4reps X 4sets pull-ups (BW(205lbs), + 26 lbs X 4)

Notes: stamina is up even more, and I feel like adding more conditioning and strength on off days or mornings of. I do not feel crushed after practice anymore.

R. Alan Hester
10-08-2008, 06:06 PM
7 Oct

Jump rope 200 forward/backward
JM

Deadlift
45 x 10
135 x 5
185 x 1
225 x 1
275 x 1
315 x 1
335 x 1

My DL has fallen off the table since I started focusing on BJJ. Oh well, I must remember it is a supplement to my sport of choice.

Tabata Circuit
Set Gym boss at :20 work/:10 Rest
1) Airdyne
2) sledge on Tire
3) 24kg KB swing
4) mountain climbers
went 10 minutes straight

30 feet (15 both ways) handstand wall walks/5 BW towel pull-ups x 3

8 Oct 08
No Gi BJJ

Too tired to remember techniques after five 10-min rounds of rolling. Will sleep on it and try to write it tomorrow.

Derek Simonds
10-09-2008, 10:42 AM
7 Oct8 Oct 08
No Gi BJJ

Too tired to remember techniques after five 10-min rounds of rolling. Will sleep on it and try to write it tomorrow.

Welcome to my world. Tuesday night was insane. It was all grappling all the time. No rest. I have been mainly to no-gi lately so I have to get some time in with the gi on before the next comp.

My biggest problem after working out like that is replenishing my body. I know I need to eat and I definitely know I need to drink but sometimes I am so beat down I can't.

I have started sipping a 32 oz gatorade before class on the days I know are going to be nuts. Like tonight. Then as soon as I get in the car I drink 32 oz's of water on the way home.

You sleep well when you train 5 X 10 minute rounds don't cha? ;)

R. Alan Hester
10-09-2008, 01:10 PM
Welcome to my world. Tuesday night was insane. It was all grappling all the time. No rest. I have been mainly to no-gi lately so I have to get some time in with the gi on before the next comp.

My biggest problem after working out like that is replenishing my body. I know I need to eat and I definitely know I need to drink but sometimes I am so beat down I can't.

I have started sipping a 32 oz gatorade before class on the days I know are going to be nuts. Like tonight. Then as soon as I get in the car I drink 32 oz's of water on the way home.

You sleep well when you train 5 X 10 minute rounds don't cha? ;)

I sleep like a rock after my mind calms down. Because this is still new, I have been thinking about it non-stop.

Like you, I have been drinking Gatorade. I know it is a Paleo no-no, but I feel like a truck hit me the next day if I don't drink it. I have Gi tonight and still feel drained, but, as I have found, the gi slows things down so much that I can muster the energy to do it.

My biggest issue is not wanting to eat. For instance, I was done with class at 20:30 but did not feel like eating until 22:00, when I ate 4 oz of chicken and 6 almonds.

R. Alan Hester
10-10-2008, 01:26 PM
9 Oct
Gi BJJ
Long BJJ Warm up (40min)
E.g.:
http://www.youtube.com/watch?v=Hut7zYx5RII

http://www.youtube.com/watch?v=zCuv87KlXUE

Technique:
1)When you are standing in your Opponent's (Op) Spider guard (e.g., his right leg hooked around your left and his left foot in your right hip, with sleeve control)

1)you grab the outside knee of leg with foot in your hip,
2) step back with your right leg to clear your hip
3) punch Op left leg down and into his right
4) place you now-free right foot beside his left hip to prevent shrimp
5) swing your left leg out from his hook
6) you land in side control, while maintaining your right hand on his left leg.


2) same as above accept Op has butterfly and sleeve control.

roll: 3 x 10min rounds

Good: Rolling went well, pulled a few sweeps, an arm lock form side control, and worked out of an armbar and triangle.

I am still concentrating on playing open guard and going for arms, triangles and sweeps. I often pay, finding myself on my back in Op side control. I am fine with that because it gives me a chance to work escapes--which still suck.


Bad: must be tighter on top. When I roll with smaller persons, my looseness is exploited. Guys bigger than me of my size are actually easier to control, even though moving 215 plus pounds does wear on me.

My flexibility is coming, but still lacks.

Alan

R. Alan Hester
10-13-2008, 06:15 AM
11 Oct

DB Clean+Front Squat+Press 80lbs x 5, 110 x 5, 120 x 5, 140 x 5
30 min weight vest walk
20 min airdyne

13 Oct
JM
Jump Rope

A1:Get-ups (l,r) 2 x 30lbs. 2 x 40lbs, 2 x 50 lbs
A2: towel pulls ups 5,5, 5

B1: plyo push-ups 5,5,5
B2: KB Swing 24kg x 10,10,10

Notes: My shoulder has been killing me since last week. Need to work the Get-up more for stability.

R. Alan Hester
10-15-2008, 07:02 PM
14 Oct

Gi BJJ

Guard Passes galore!

Rolled 4x10min rounds

Finally challenging other whitebelts who have been there much longer than me. Not pulling many subs, but "flowing" well (i.e., pulling sweep, finding good positions).

Still tapping to blues, but not being completely dominated.

I am finally figuring this stuff out. The details are SOOOOO important. I love the fundamentals 5 of Straight Blast Gym's tapes. I suggest you pick them up if you have the means. They are so choice.

15 Oct

Airdyne 30 min (Recovery Pace)

I am trying to reintroduce movement most days as my body acclimates to rolling.

R. Alan Hester
10-16-2008, 06:40 PM
16 Oct
grease the groove on pull-ups and climbed rope once at work.

GI BJJ

40 min warm-up drills

Then shark bait drill for 12 minutes: start with group of three. Two of the three start on knees and go for two minutes. At the end of two minutes, the person on the sideline comes in and "tags-out with the person in the dominate position. Therefore, if you are in the inferior position, you get another two minute go.

Technique:

A) start with Opponent (Op) on knees with his arms around one of your legs trying for a single leg after a scramble or from turtle. If OP has your left leg, for instance, and you are on OP's left side, you:

1) sprawl free (right) leg
2) put your chest on OP's shoulders
3) reach to OP's oppisite side and grab wrist to lock that arm
4) bring your sprawled leg (right) up to OP's elbow that is wrapped around your rapped left leg to block elbow in place.
5) extend your trapped leg, thereby breaing Op's grip and torquing his shoulder for the submission

B) same as above, except if you fail to lock near-side elbow, you:

1) extend OP arm as you straighten your previously-trapped leg
2) lock it in by crossing your legs
3) turn your hips toward OP butt
4) sit down with hips for the arm/shoulder lock submission.

Rolled 3 x 10 min rounds

1) White belt (Lu) w/ 1,5 years undr his beltDid well. No submissions from either person. I played A.P.E. guard the whole time. As a result, when I screwed the pooch on something, my guard got passed. I did manage three sweeps though.

2) Blue Belt (M) I played open-guard the whole time. Manage to work it pretty well, went for a few sweeps and arm bar, but my timing still stinks. Tapped a few times, but managed to escape side-control a few.

3) Blue Belt (P) Former college wrestler that gave me HELL when I first started. We went back and forth, but he manged to get my back after I rolled and turtled to escape a side-control choke. I defended him from taking my back for ~ 2 min, but he finally got it.

2min Sprawls, which I hate. Being 210 is great until I have to move up and down rapidly. I am going to drop down a few weight classes and maintain my strength.

Notes:
Things are coming together. I am finally "getting" it in some ways as things become more instinctual. I need to find some side-control escapes. I am doing well with gaining far-side underhook, bumping then getting to my knees. BUT I SUCK when it comes to getting my knee back in after bumps. maybe if I can institue a timeout system, or a do-over card. Yes, that is it!:rolleyes:

R. Alan Hester
10-17-2008, 01:38 PM
17 Oct
15 min run (route 1: out and back with two 1/4 mile hills)

JM (10 min)

10 min:
3 chin-ups
6 diamond push-ups
9 Third-world squats
12 rounds

30 shoulder bridges up, left, right
5x15 sec back bends

Stretch

Note: Although my BJJ stamina and grappling specific strength have increased, my gym endurance and strength have gone to hell in a hand basket. Since BJJ is my focus, I can live with it. However, I will start working more in the gym on off days to supplement my BJJ more, unless my S&C pushes me over the edge.

R. Alan Hester
11-05-2008, 10:43 AM
OCT 21, 24, 28, 31
BJJ

Nov 1
Team Alliance BJJ Seminar in Charlotte, NC
Great stuff, only one technique that was too advanced for a newb.

Nov 2-5
Rest for my hands that are killing me. My DMP joints (distal-medial phalanges) on both hands on all four fingers have been aching and closing my hands completely has become difficult.

I think the combination of some carb, paleo and non, binges have caused this. The last two meals were paleo, carb free and my joints feel better, but are still tight. I need to be strict again.

Since I started BJJ 8 weeks ago I have been consuming more carbs than usual, due to class being a combo of 30-40 min conditioning, then ending with 40-50 mins of straight rolling.

Plan: go paleo again until Thanksgiving and only do PWO re-carb with paleo foods.

Derek Simonds
11-05-2008, 11:00 AM
I went to the doctor last week and while I was there brought up that my hands were killing me as well. He diagnosed it as some kind of tendonosis. He gave me a name that I promptly forgot a steroid dose pack and told me to shut it down for a while. I did and my hands feel amazingly good after 6 days.

I know paleo eating has a lot to do with it as well. I am little off the ranch right now on paleo since I am trying to put on some extra pounds.

You still good for a January visit to FL?

R. Alan Hester
11-05-2008, 11:13 AM
Yes, I will be there in Jan and am looking forward to a semi-private. The key is to make sure no evening meetings get planned so I can sneak away for some mat time.

RE: hands--I may have to go see the doc. I am putting it off because I still have not found a GP since moving last year. My wife has been beating my about the head over it, and the fact that I got my first case of Cauliflower ear--DAMN!! :rolleyes:

R. Alan Hester
11-08-2008, 07:35 AM
6 nov
Gi BJJ

30 Min warm-up/mobility

2 techniques

4 x 10 min roll

Pulled a few kimuras and a nice scissor sweep and one from turtle that is becoming natural after I roll out of side-control. If person is aggressive it works perfectly, if not I can re-established guard. Still getting tapped by blue belts with chokes. I know no chokes, so I suck at recognizing them before it is too late.

7 Nov
Workout I have been doing this type of workout the last few weeks, but I have not been logging it.

warm-up
5 min airdyne
150 jump-rope
JM
2(10 ring push-ups, 10 BW squats, 10 ring rows)

Workout:
4x 15 sec (1:00min) Frog stands--balance is better
2 x 30 sec hand-stand against wall

3(4 pull-ups+24kg/6 sandbag shouldering:50lbs, 100lbs, 125lbs)

3(5 explosive[pull hard enough to create slack in rope] bodyrows w/ 1.5" rope + 5 longjumps)

later
Gi BJJ

reviewed techniques from the week

Skill: position/sweep drills with partner for 5 minutes, switch, then 5 min, for a total of 10.x3

roll 3 x 10

1) (B) a high blue belt, I did ok, bit still got caught in a scramble with my arm across my body, which leads to a choke

2) (Sc) white/blue belt: got an arm bar on but he locked his arms, so i tried to transfer to a triangle, but lost it and got guard passed. Oh well. I surprised him. Rolled to turtle and hit a sweep to side control. turtle is becoming natural for some reason. I need to learn more sweeps and submissions from there.

3) (BF) Brown belt. As usual, got schooled. I am making progress, though. Passed guard a few times, but he regained and made me pay.

Stretch

R. Alan Hester
11-10-2008, 09:36 AM
9 Nov
Rest. I was scheduled to have a private, but my left ear is getting bigger, so I needed to let it be until i drain it tomorrow.

10 Nov 08

2:30 hour hike through mountains.

Afterwards:
DL: 45x10, 135x5, 225x3, 275x2, 300x1, 300x1---SUCK--maybe the hike is it?:rolleyes:
DB Press while sitting Indian-style(l,r): 40x10, 55x5, 55x5
Pull-ups (+24kg)3x5

Notes: My weight-room strength has fallen back to its pre-weight lifting levels, save pull-ups, which have increased:mad: . However, my relative strength and speed on the mat have improved tremendously. Also, I have dropped about 20 lbs in the last 9 weeks, as I am trying to hit 190 (current 205) by Christmas. Therefore, I need to let "it" go and just focus on my goal of improving my BJJ.

Derek Simonds
11-10-2008, 11:35 AM
Three points for your perusal.

1) You are having the same struggle over weight and strength that I am and a lot of the guys I train with go through. I never realized how much people thought about this until I started talking about it myself. Me I am trying to put on weight and it is hard as hell.

2) How in the hell did you get cauliflower ear? In general rolling if you feel someone is grinding on your ear tap. It isn't worth the aggravation. If you got caught it in transition because you got kneed or elbowed then man that sucks. I am laughing as I type this so take it with a grain of salt. My wife bitches at me non stop that if my ears get all jacked up she is going to make me quit. I always tell her if their jacked up it is too late so why quit.

3) Tell me where you are getting caught with the chokes and I will try to give you some pointers. I play a heavy choke based game from the guard. Most things I attack in closed guard come off the choke. I fake an X choke and go for an a sweep. I fake another type of gi choke and go for a triangle when they push away to defend. One of the main ways to defeat gi chokes in the guard is through good posture. If you are controlling your posture it makes it significantly harder to sink a choke. If it is a RNC, ezekiel or fist in neck I have some pointers as well. Let me know and I will try and help.

Your training looks like it is progressing fantastically. You have to be excited. When is your first competition? I know you looked at tournaments around you. :D

R. Alan Hester
11-10-2008, 12:01 PM
Three points for your perusal.

1) You are having the same struggle over weight and strength that I am and a lot of the guys I train with go through. I never realized how much people thought about this until I started talking about it myself. Me I am trying to put on weight and it is hard as hell.

Well, I am glad I am not being crazy. I have never had a problem gaining fat weight, as I put it on RAPIDLY if I consume carbs.

I have not been DL'ing, so I have lost my "groove". My sandbag lifts are increasing, so I don't know. The only time I have been out muscled is when I rolled with a 360 pound super-heavy. Standing I was fine, but on our knees he tossed me like a sack of potatoes. I need to find a happy place and stop comparing myself to others, including Rippetoe and his standards.

2) How in the hell did you get cauliflower ear? In general rolling if you feel someone is grinding on your ear tap. It isn't worth the aggravation. If you got caught it in transition because you got kneed or elbowed then man that sucks. I am laughing as I type this so take it with a grain of salt. My wife bitches at me non stop that if my ears get all jacked up she is going to make me quit. I always tell her if their jacked up it is too late so why quit.

I got it during a transition while drilling an escape from a single-leg attempt. I did not feel it until the next day. After that, it has increased with normal bumps that happen.

My wife gave me the I-told-you-so speech today. I took it like a "man" and ordered a set of Brute Force head gear to wear until it heals fully. At least it is inside of the ear, so it is not noticeable.

3) Tell me where you are getting caught with the chokes and I will try to give you some pointers. I play a heavy choke based game from the guard. Most things I attack in closed guard come off the choke. I fake an X choke and go for an a sweep. I fake another type of gi choke and go for a triangle when they push away to defend. One of the main ways to defeat gi chokes in the guard is through good posture. If you are controlling your posture it makes it significantly harder to sink a choke. If it is a RNC, ezekiel or fist in neck I have some pointers as well. Let me know and I will try and help.

I am not getting choked in guard anymore. I finally understand posture control and pinning one bicep if bottom man gets frisky. It is always comes in side-control, either fist-in-neck chokes or some sort of clock or baseball-grip chokes. I am having a hard time reentering my knee after framing side-control bottom anyways, so I think I am not paying attention as i struggle to regain guard. Lately, I have only been able to bridge, shrimp and scissor to my knees with an underhook or roll to turtle. My turtle game has improved markedly due to this (i.e.,I am pulling sweeps regularly, but the clock choke is getting in).

I get choked a good bit by one of our Brown Belts, but i cannot narrow the positions in which it occurs, because he chooses. I like working with him though because he transitions from submission attempts so well that I must be careful in leaving anything behind when working out of one.

Your training looks like it is progressing fantastically. You have to be excited. When is your first competition? I know you looked at tournaments around you. :D

I am very excited at my progress. Some days are better than others. I have already picked some tournaments. :o How did you know? (*looking over shoulder*) We are planning an Alliance in-house tourney in December, which would put me at 14 weeks experience when competing. After that, I will do a few small tournaments in the NC/SC area, then shoot for NAGA in Fall 2009.

R. Alan Hester
11-12-2008, 11:40 AM
11 Nov

Rest--drained left ear cauli.

12 Nov
SURPRISE: my ear is swollen again after compressing it for 16 hours. oh well.

0530--oh my. Am I in the Army again?
warm-up
150 jump-rope forward/back
JM
3(10 ring push-ups, 10 rows, 10 squats)

Short Workout:
4x
15 Burpees/10 1.5" rope body-rows
7 minutes


Notes: I cut it short because I had to drive to Atlanta, GA for day.

Headgear arrived today. Will fit it and use for first time tomorrow for BJJ.

R. Alan Hester
11-13-2008, 05:46 PM
13 Nov 08
GI-BJJ

Warm-ups

Two take-down techniques

Roll 5x10min

1) L white-belt did ok, pulled two sweeps, but uneventful. He does the same thing every time. if he pulls guard, he squeezes his legs and lays there. if he passes he lays on you the whole time sprawled. he is scared to do anything that is new.

2) Ch bluebelt we had a good roll, he submitted me twice with chokes, but i pulled a kimora off on him that led to a sweep and side-control. He said I have improved remarkably.

3) B bluebelt (AKA Mr. Chokes) he goes for collar chokes all the time. I am getting better at holding posture, but my escapes from half guard need WORK!

4) Br whitebelt he is a big boy, who outweighs me by 30 pounds. I tried to play open guard but he got to half-guard, then took a nap on me. I tried to sweep, but i only know sweeps that use the top-man"s pressure. He finally passed, so i baited him to try to mount. When he did, I shrimp to the opposite direction, put and hand in his hip and pushed him over me to his back. Probably will not work on an advanced player. I pulled turtle a lot and worked on my escapes, hand control and recomposing guard.

I love turtle guard.

5)N bluebelt I passed his spider right away and pressure him for a while but got loose and he pulled guard. he tried a gogoplata an armbar, an triangle, and omoplata, but i escaped them without leaving anything behind. He also said I have improved a lot. SWEET

Notes: I wore my new Brute Force headgear tonight. It works great and is sleek and padded for your partners pleasure. Also, it is slim enough to pull out of submissions if you need to. I did have to endure the shit talking when i pulled it out, but I stood firm. Another dude who has drained the same ear 4 times buckle like a school girl. Peer-pressure.:rolleyes:

R. Alan Hester
11-15-2008, 07:52 AM
15 Nov 08
warm-up
150 jump-rope forward/back
JM
3(10 ring push-ups, 10 ring rows, 10 BW squats)

Deadlifts:
5x5 135,155,185,225,255

Press:
5x5 45,65,95,115,135

pull-ups
3x5 BW, 12kg, 12kg

Notes: I am going to start working on my strength again now that I am handling BJJ well. Therefore, a 5x5 program will be the order of the day on strength days. Only going 2-3 times a week lets me recover well enough to start applying energy to gain strength again, as I have let it go to crap.

R. Alan Hester
11-16-2008, 11:49 AM
16 Nov 08
Warm-up:
100 jump-rope w/ two feet
100 jump-rope alternating feet
JM
3(10 ring push-ups, 10 ring rows, 10 BW squats)

Workout:
AFAP
50 Burpees/30 1.5" rope BW rows
25/10
15/10
15/10
Time: 5:12

AFAP
30,20,16,10,8 reps of:
24kg swings alt. w/ tire strikes @ 16# sledge hammer
Time: 7:17

Derek Simonds
11-16-2008, 01:03 PM
Allen and I both had a run at that 50 burpee thingy and I can't remember how fast I did it. I do know that I just generally hate burpees. With all the sprawl ball we have been doing lately I wonder if I could do them faster now. With sprawl ball I usually end up sprawling 60 - 70 times in 5 minutes so I am thinking I might be ok.

On the BW Rope Rows do you have the rope thrown over something so that you are holding an end of the rope in each hand or do you hold the same end of the rope in both hands? Did that make sense?

50 burpees sounds kind of fun. I will throw that in with the LCCJ tomorrow.

R. Alan Hester
11-16-2008, 01:18 PM
Allen and I both had a run at that 50 burpee thingy and I can't remember how fast I did it. I do know that I just generally hate burpees. With all the sprawl ball we have been doing lately I wonder if I could do them faster now. With sprawl ball I usually end up sprawling 60 - 70 times in 5 minutes so I am thinking I might be ok.

On the BW Rope Rows do you have the rope thrown over something so that you are holding an end of the rope in each hand or do you hold the same end of the rope in both hands? Did that make sense?

50 burpees sounds kind of fun. I will throw that in with the LCCJ tomorrow.

Derek,

I hate burpees, too, which is why I have decided to do them often. No other exercise breaks me down like those damn things. My instructor, Rafael, loves them and sprawls; therefore, I hate him. :D My next goal will be 100 in eight minutes, which will provide enough gas for almost any BJJ match, methinks.

Regarding the rope: I have it thrown over the rafters in my garage, so I have an end in each hand. My grip endurance has already improved in Gi-Bjj do to doing them often and in a fatigued state after burpees. My next step is doing push-ups using the rope.

R. Alan Hester
11-18-2008, 06:39 PM
18 Nov 08
Gi Bjj
Typical warm-up 35 min
then:
you and partner start in mount, side-control, or with hooks in. Every escape equals 10 push-ups.


Technique:

2 spider guard passes. Worked great in practice, not so good in real-time, because I was not pressuring enough.

Roll:
4 x 10
rolled with 3 blues and one white. I did OK. Overall, a bad night.

Notes:
1. My side-control escapes are shit, save rolling out to turtle. Therefore, if my partners agree, I will be starting in side-control every roll until I pull my head out of my ass.

2. Only eating 6 oz of turkey, an apple and 25 almonds was not enough today. I dug too deep of a hole over the last 24 hours, which emerged tonight. I was not winded, just sluggish.

Deadlifts tomorrow. At least they don't hit back.:)

R. Alan Hester
11-21-2008, 05:14 AM
19 Nov 08

Freaking COLD. it was 25 degrees when I stepped outside. I went for a run to warm-up, which turned into a 25 minute run with 4x50 yard sprints at halfway point.

20 Nov 08
Gi Bjj

2 guard passing techniques to full-mount. One from open and one form half.

4x10 min rolls.
Tuesday sucked, but tonight went well. played aggressive side-control, keeping pressure with shoulder while working toward submissions.

I actually used one of the half-guard passes we learned tonight. Usually, the things we learned are never used the same night becuse my mind does not offer them as an option.

I started 3 of the four rolls in side-control bottom, flat on my back, to work on that. Getting better. The last guy is an advanced blue-belt that helped me on the hand placement of my top arm, which made all the difference in the world. Also, he showed me the how it depends where the weight is to decide which direction to push and frame.

21 Nov 08

0900
35 degrees
JM
3(10 ring push-ups, 10 ring rows, 10 BW squats)

Powerclean and press
45x5, 95x5, 135x3, 145x3(push-press),155x2(push-press)
pull-ups BW 3x5

1000
Gi Bjj
2 open guard passes to side-control form same position as passes last class

3x10 min roles
1) Bluebelt-- went well, pass guard twice, got greedy with a sub attempt and got put back in guard, but I am pressuring better. Played open from bottom a bit and work it for a sweep, but screwed something up along the way and found myself in side-control--yeah.

2) 360lbs Bluebelt--um, I only taped 3 time in 10 minutes, which, if my math is correct, is a 300% reduction. Therefore, I am improving. He said I am staying on my side better and I gave him a hard time when I got to turtle, which is becoming my happy place. I tried to play spider guard to get him away form me, but I am not good enough yet to keep him off. In the end, I practiced breathing an staying cal with 360 pounds of man on my face.

3) Whitebelt (K)-- he has about 7 months experience on me, so I am very happy with how today went. We had a great roll. I pulled a clock choke from the back, a kimura from guard, had a deep triangle that I could not finish so I used it as a sweep, and finally I lost an arm-bar that I should have finished. I defend a few chokes and used my turtle to sweep a few times.

Great day overall. It waxes and wanes, so I take it when i can get it.

R. Alan Hester
11-22-2008, 09:26 AM
22 Nov 08
32 degrees
JM
3(10 ring push-ups, 10 ring rows, 10 BW squats)

Deadlift
135x5, 155x5,185x5,225x5,255x5 easier, so I will move up.
press
45x5,65x5,95x5,115x5,125x5

Metcon:
Burpee Test:
42 reps in 3min. (missed my goal by 8 reps)

4x
10 lateral heavy-bag hops/10 BW 1.5" rope rows
3:37

Derek Simonds
11-22-2008, 12:39 PM
42 in 3 Nice!

R. Alan Hester
11-24-2008, 07:03 AM
Thanks, Derek. I will squeeze out 8 more soon.

24 Nov 08
In Hotel on the road:
5 min treadmill
15 man-makers w/ 30lbs DBs

1/4 mile treadmill sprint
10 DB Front squats 80lbs
1/4 mile sprint
20 DB swings 40lbs
1/4mile sprint
10 DB FS
1/4 mile sprint
20 DB swings

3x8 BW dips

3x20sec shoulder bridges.
Stretch

now stand for 8 hours in booth.

R. Alan Hester
11-26-2008, 12:21 PM
25 Nov 08
Travel in car for 11 hours--boo.

26 Nov 08
26 hour fast

200 rope jumps (100 2 feet, 100 alternating foot every two jumps)
JM
3( 10 push-ups, 10 BW squats, 10 ring rows)

Powerclean:
95x5, 115x3, 125x3, 135x 3, 145x3, 155x3

Press:
45x5, 65x5, 95x5, 115x5, 130x5

1.5" rope pull-ups
3x3 BW

R. Alan Hester
11-30-2008, 07:05 PM
27 Nov 08
30 min walk
5 x 40 yard hill sprints

29 Nov 08
5x
5 pull-ups
10 push-ups on dumbbells
20 lunges (10l,10r) @ 15 lbs DBs

Stretch for 25 minutes, focusing on hips, which feel tight.

Notes: My ass is so sore it hurts to sit, walk, and sneeze. Maybe I need to do lunges more often. Fasted to lessen impact of fat-boy eating.

R. Alan Hester
12-05-2008, 12:24 PM
1 Dec 08
On the road, in hotel gym:

20 Min (3x3 min intervals) Elliptical

4x
5 pull-ups/10 dips

3X
20 DB Swings (10l,10r)/20 push-ups

4x 10 reps with Ab Wheel, from knees

10 min Elliptical

2 Dec 08

On the road, in hotel gym:
JM

8x
10 push-ups
20 lunges (10l,10r)
25 crunches
30 yard bear-crawls

30 burpees (these sucked--i suck)

3 Dec 08
On the road, in hotel gym:

20 min treadmill(4x 1/4 mile sprints + 2 x 1 min at 12% incline)
5x5 pull-ups

5 Dec 08
On the road, in hotel gym:
8 x 60 yard hill sprints
AFAP:
20, 10, 5 reps 24kg KB swings/push-ups

Stretch

Open Mat BJJ tomorrow. It is going to hurt after 2 weeks.

Derek Simonds
12-05-2008, 04:13 PM
It sucked we didn't get to hook up while you were down here. I am looking forward to January. Have fun first day back tomorrow. You will either be on fire and unstoppable or it could be painful. I will vote for the first!

R. Alan Hester
12-06-2008, 12:35 PM
Derek,

We will try to meet in Jan. I could not have made it anyway.

6 Dec 08
BJJ at Affiliate school, not my usual. Warm-up, then 1 hour straight of rolling with a purple belt.

He was very complimentary regarding my skill level for three months in, so that is good. I like rolling with higher-belt guys because they know they can beat you, so they allow openings to emerge so the roll continues and I learn along the way. Also, it is not a complete my-dick-is-bigger-than-yours session, which lower-belts tend to do.

Things I need to work on: keeping two feet on opponent in open-guard; 2) shrimp hips as soon as I feel my guard passed. recognizing it too late is causing me to work hard to reestablish.

My grappling-specific conditioning has receded. Oh well, I plan to hit it hard this next month when my business travel subsides.

R. Alan Hester
12-08-2008, 05:37 PM
8 Dec 08
Warm-up:
200 rope jumps (100 2 feet, 100 alternating foot every two jumps)
JM

Workout
Deadlift: 45x10,135x5,185x5,225x5,255x5,275x5 last 2 reps were ugly, so I will stay here. I am guessing a 20lb jump from last session was too much.

Dumbbell press:30x5,40x5, 3(55x5)

Pull-ups: bwx5, 3(BW+12kgx3)

Finisher: 50 Burpees

Derek Simonds
12-09-2008, 05:19 AM
Finisher: 50 Burpees

Inquiring minds want to know. Did you beat 3 minutes without tossing your cookies? Yesterday looked like a super solid workout. Very nice.

R. Alan Hester
12-09-2008, 06:08 PM
Derek,

Unfortunately, I started my Altimeter on my Suunto instead of my timer. However, I do not think I made it. As per, my BJJ instructor decided tonight was going to be a smoker. We did burpees, sprawls, frog jumps intermixed with 200 pushups and 400 sit-ups. Thus, I wanted to amputate my legs. What does not kill me and all......


9 Dec 08

BJJ

Warm-ups (see above)

Spider guard drills wherein one plays bottom anf the other top, only using one hand to pass.

Technique: Spider guard triangle and arm-bar as seen in last month's Gracie Mag.

5x 10 min. roll

Rolls went pretty well. I played bottom almost all night, unless a higher belt wanted to. As Eddie Bravo says, and I agree, big guys should play bottom instead of trying to muscle your partners. I plan to be so comfortable on bottom at the end o the summer, I can be aggressive on top without reservation.

Got my bell rung when I surprised a blue belt with an arm-bar from an odd position form bottom. As he ran around to try to get out he put a knee flush on my forehead. Oh well, he is good people and did not mean it. Also tweaked my shoulder because one dude was too aggressive with a shoulder lock and did not let go after I said tap three times, albeit in RAPID succession, so he may not of heard.

R. Alan Hester
12-11-2008, 06:51 PM
11 Dec 08

GI BJJ

various take down warm-ups

Technique:

#1 From Spider Guard (both feet on biceps)
1) place both feet on hips
2) Change grip your right hand to his left sleeve
3) grab his right ankle with you left hand
4) hook his left ankle with you right foot
5) push his hips for sweep

#2 From Spider Guard (both feet on biceps)
1) place both feet on hips
2) Change grip your right hand to his right lapel
3) pull down and raise your hips, thereby sandwiching his arm between your legs for should lock
4) if he bends his arm to escape, push it toward him
5) bring you leg over for Omoplata

roll 4x10 min.

Notes: Went very well tonight save once. A very athletic white belt with a lot of experience gave me hell.


More BJJ tomorrow and in-house tourney Sat. morning at 9. Whites and blue belts against each other, 154lbs and up/down weight division.

Derek Simonds
12-13-2008, 02:04 PM
That was some solid training this week. How did the tourney go? I had the same thing happen to me today with getting kneed in the head. We were drilling armbar off of knee on belly and my partner was a little short getting around and kneed me right square in the crown of my head.

I can't wait to hear how you did in the tournament.

R. Alan Hester
12-13-2008, 06:20 PM
12 Dec 08
Warm-up:
200 rope jumps (100 2 feet, 100 alternating foot every two jumps)
JM
Workout:
4x
20 (10l.r) 24kg KB Swings
20 (10l,r) 16 Lbs sledge strikes on tire (keep hands at bottom)

4x
5 broad jumps (avg. 6.5' which is weak by any standard)
5 Pull-ups BW +12kg

Gi Bjj

4x10 min rolls with 2 brown belts, 2 high blues, thus I spent some time in bad positions. All in the name of learning.

13 Dec 06
In-house BJJ Tournament

Derek,

It went OK for a first time. I was NERVOUS. We pulled names out of a hat and I got a very good blue-belt, who is very close to getting his purple. This is the first time I have started from my feet, also, so I felt "exposed" and a bit lost.

I could feel the scissor-sweep coming, but I screwed the pooch on it, so I prepared for the mount and was able to get out before giving the 4 points. One big mistake I did not notice until watching the video is after the scramble, I had his left leg under my knee as I tried to get a good grip on his knee. As I stepped back with my left foot, I let him get his leg up on my shoulder. I should have kept it there (under my knee) and stayed tight to work a pass. Lastly, when I was in the triangle, I was waiting to throw his leg and pass, but I shit the bed and turned my inside arm the wrong way, which led to the Omoplata and tap.

Derek Simonds
12-14-2008, 04:15 AM
If I was going to describe my game it would be very similar to the guy you just rolled with. I thought you did good. At the very first when you were in his guard it looked like you never really got your posture set and that is what led to him being able to get the scissor sweep.

Thanks for sharing the video.

R. Alan Hester
12-18-2008, 06:53 PM
On road Sun-Wed, caught bug, feel like poop.

18 Dec 08

Gi BJJ

Warm-up:
2 min:
sprint across gym double-leg pick-up of partner, run back, repeat

2 min:
frog-jump over partner, crawl through legs, repeat

10x
20 sprawls/10 push-ups (um, if I had one, I would have sucked on a 9mil)

Drills: Start in half-guard with kimura, top guy blocking with leg go for sub., sweep.

Technique: two chokes from mount.

4x10 min rolls
went pretty crappy tonight. I am in a valley, mentally and physically.

R. Alan Hester
12-20-2008, 03:04 PM
20 Dec 08

Jumprope
JM

DL/DB Press
DL:135x5,185x4,225x3,275x2,300x1, 320x1
DB Press:30x5,40x5,55x5,55x5,60x4

Gi BJJ

Review of week's techniques
3x10 min rolls. Today went GREAT! Pulled some sweeps and subs, but gave three arm-bars from turtle--discovered why too late--and nasty choke during a scramble.

No BJJ classes next week, but a few of us are getting together for some mat time next week.

Derek Simonds
12-21-2008, 04:07 AM
On road Sun-Wed, caught bug, feel like poop.

That crap is going around. I picked it up last week in Nashville. Been a tough week. I hope you are feeling better. I have one more trip Monday and then I am down until Jan 5th. Yeah!

Our academy is closed 28th through 2nd but we are doing the same thing. A friend of mine and me are going to take a couple of privates and train as much as we can.

I can't wait to train with you when you come down.

R. Alan Hester
12-25-2008, 05:39 PM
Derek,

I hope to see you in January. This bug is still with me, messing with my sleep.

Yesterday: Felt like dog terds, so I went for a 30 min walk with 5 hill sprints at 50% to get gunk out of my chest. Then stretched for 30 min.

Today:

Came to the conclusion that I need to decide on strength standards I am content with for the long-haul (i.e., my remaining days), as I am not strength athlete. I have a habit of letting myself become consumed with fears of being overpowered in grappling, as well as comparing myself to others who specialize in the sport of fitness and weightlifting. Furthermore, if I am going to try to balance longevity and health with performance needs for grappling, I must pay attention to recovery days. With the intense warm-ups and 40-50 min rolling sessions, I must be prudent in pushing at the edges otherwise. I have witnessed the movement of older grapplers that push in too many directions as they age. Not this guy. Therefore, I reread Rippetoe's Starting Strength and his strength standards. According to him, Intermediate Level is defined as a "high level of performance at the recreational level." I have decided this is the level of strength that I am willing to attain and maintain.

Intermediate Level for 198 lbs:
Deadlift 333 (-13)
Press 146 (-6)
Power Clean 205 (-50)

BJJ tomorrow.

R. Alan Hester
12-26-2008, 07:20 AM
26 Dec 08

No BJJ-- I still feel like dog poo, did not sleep at all, and don't want to spread the green goo.

Wanted to do something though.

Warm-up
200 jumprope
JM
2x 10 push-up, 10 hindu squat, 10 BW Row

Power Clean:
45x5, 95x5, 115x3, 135x3, 145x3, 155x2, 165x1, 170 missed (I got it, but my feet shot-out laterally to get under, so I am not counting it)

One arm DB press:
30x5,40x5,55x5,60x5

Pull-up:
bwx5, +12kgx3, +12kgx3, BW x5 1.5" rope

lots of mobility drills and stretching.

R. Alan Hester
01-01-2009, 07:48 PM
1 Jan 08

First workout in days as I am just over a nasty chest cold and GI virus that left me unable to eat for 54 hours.

200 Jumprope
JM

DB Snatch:
(l,r) 4x40lbs,4x50lbs,4x65,4x70

5x
10 hindu push-ups
10 deck squats
10 BW rows

All slow controlled with breath control as focus.

BJJ tomorrow.

R. Alan Hester
01-02-2009, 04:02 PM
2 Jan 09

BJJ

2 techniques: form Closed Guard

A)
1) grip right sleeve with left hand
2) turn hips and bring hand gripping sleeve to left ear and pinch elbow. and bring left knee to partner's shoulder
3)Simultaneous, dive right hand thru leg and hook leg
4) bring partner over you, then scissor bottom leg and push with top for sweep

B)
1)grip right sleeve with left hand
2)grip outside partner's left knee with right hand
3)plant left foot on floor and keep left leg tight
4)extend hips to make space
5)seep partner to left keeping by pushing with right hand, pulling with left hand on sleeve and using hip movement

roll 4x10 min
1) Did really well against white belt (B). pulled sweeps to mount and a choke from s guard when he tried to escape
2) brown belt 1 (A) got knee bared and arm bared, but defended chokes nicely, still could not pass his open guard, and got sweep over him head first and did not tuck my chin. felt neck pop when I landed on the side of my face/head. Fun.
3) brown belt 2 (B) got passed and regained half, then I thought i was deep enough, but he got a barbaro choke and got me, then and arm bar and triangle.
4) alternated between the two browns. If they got mount, back or sub, it was over. needless to say, I got my back taken a lot.

Overall, great first day after 2 weeks off. Going again tomorrow.

Derek Simonds
01-03-2009, 04:48 AM
The brabo choke has become one of my staple moves off a sprawl or in half guard. Good to see you are back on the mat and feeling better. Let me know when you are going to be in town. I trained twice with Fabio and my friend Rafael this week. Really great stuff.

R. Alan Hester
01-03-2009, 02:01 PM
Derek,

Thanks for the note. I was on high-alert today for the brabo. In fact, I used it on a fellow white belt. I like it a lot.

3 Jan 09
Warm-up
200 jumprope
JM
2x 10 push-up, 10 hindu squat, 10 BW Row

workout:
sandbag shouldering from floor(l,r)/db press
35lbs bagx10/30lbs DBx5; 50x10/40x5; 3x(100x10; 55x5)

Pull-ups: bwx8,6,7

BJJ:

technique review from week, all from closed guard.

rolled 3x10 with three fellow white belts. played bottom and went for sweeps. finished with a kimura I started from half-guard bottom. I used it to sweep when partner passed, i turned under to north-south and rolled on top to finish. Also, used the choke from S mount Rafael taught before Christmas break. I have used it two times this week and love it.

When on top mount, wait for then to elbow escape. as soon as partner gets to side, slide you left arm (if partner is on right side) under his left arm and fish your right arm around his head. With right hand, grab left sleeve and place left forearm on opposite neck. If partner defends, push his left lapel to your right hand, place knee on his side, and pull for choke (Clock?).

Defended some open guard passes, but got passed a few times and had to get back to half- or closed-guard. I am getting better at open, but it is a work in progress.

Four months in, forty years to go.....:D

R. Alan Hester
01-07-2009, 06:29 AM
5 Jan 09
Warm-up:
300 jumprope
JM
2x 10 push-up, 10 hindu squat, 10 BW Row

5x
20(10l,r) KB Snatch 16kg
5 Burpees
10 Body weight Rows 1.5" Rope

6 Jan 09

Gi BJJ (Pan-Am Prep for the next three months for whole class)

Warm-up
Partner drills and sprawls

Technique:
two closed guard passes:
1) grab both lapels and place fists in his arm pits
2) stand with good posture
3) grab pants at hips, keep elbow inside knee
4)use other hand to push left knee as you push against outside his leg with your right knee to help pressure
5) if you screw u and don't block leg with your foot as you pass and land in half guard then:
1) get cross face, post your head on other side of his on floor, extend legs up and shift hips to slide leg out.

tech 2:
1)thumbs in pits
2) pressure down as you stand
3) feed right hand under left lapel and grip palm up
4) Posture!!!!!!!!!!!!!!
5) reach back with left to open guard, thereby baiting a triangle or Omoplata
6) when he goes for it, stack and pass.

Technique rolls for 2 min: start in guard then attempt to pass and sweep/sub

4x10 rolls

notes: Technique two is my favorite. I use it often, but I get lazy with posture sometimes and get stuck working out of a triangle.

Lost 5 pounds of water tonight.
2 closed guard passes

R. Alan Hester
01-10-2009, 11:58 AM
8 JAN 09

GI BJJ

More from closed guard

10 Jan 08

Warmup:
200 jumprope
JM

Powerclean and press:

45x10, 95x5,115x3,135x3,155x2 (push-press), 165 x2 (pp)

Pull-ups/cossack squats
10/10, 7/10, 6/10

Notes: Mobility is crap in hips, and i need to fix it stat, thus the cossacks.

later.......

BJJ
close guard drills with partners for time; one attempts to pass, other defend sweep.

roll 5x10min

Went really well. My hip movement is getting better, allowing me to recompose my guard as it is getting passed, instead of finding myself in cross-sides all the time.

NEW RULE: IF YOU are A F@#KiING newb, do not go for the damn guillotine choke or foot/ankle locks. EVERY new guy watches UFC and comes in doing those things. I had a new guy go for both today, and of course the choke was nothing but a squeeze neck crank. Then, I sweep him and he goes for a foot lock. I told him that is a no-no for our level and this school. Then, I try to work guard passes with him, and he keeps doing the typical elbow in leg thing even after i try to show him the correct way. No joy, he would not relax. So, I had to choke him a few times for my trouble, in between references to pride and UFC, as well as stories about his purple belt cousin who shows him things. ARGH!!

Derek Simonds
01-10-2009, 01:07 PM
At least he didn't inadvertently hurt you. Guys like that can be extremely annoying. I get asked to work with a lot of the new guys and I am very quick to explain the no ankle lock rule.

R. Alan Hester
01-10-2009, 01:30 PM
At least he didn't inadvertently hurt you. Guys like that can be extremely annoying. I get asked to work with a lot of the new guys and I am very quick to explain the no ankle lock rule.

Very true. I ought to be happy. It is my fault, too, as I should have gone over the ground rules initially. Lesson learned for both of us.

R. Alan Hester
01-11-2009, 07:28 AM
11 Jan 09

Warm-up:
300 rope jumps
2(10 push-ups, 10 bw rows, 10 lunges)
JM

Workout:
Alan's FGB for 2 rounds--I like this better than the traditional full minutes because I can go harder during the work interval, due to the rest and change of exercise. It reminds me more of bjj roll because of explosion then hold cycles, at least for me with my vast:rolleyes: experience.

20 sec on/10 sec rest
5 stations, change stations during 10 sec rest
Go thru each station 2 times (5min), 1 minute break, 2times (5min)

Airdyne(calories):11, 11, 13, 10
sledge strikes:12,10,12,10
24kg KB swings: 10,10,10,10
sprawls:10,8,10,8
BW 1.5" rope rows:8,9,7,7

10 min airdyne cool down
stretch/mobility drills

R. Alan Hester
01-13-2009, 06:16 PM
13 Jan 09
200 rope turns
JM
2(10PU, 10BW Rows, 10 lunges)

Workout:
20min AFAP: (not balls to the wall, just working up a sweat in 28 degree weather.)
10 24KG KB Swings
10 40lb db Press (5l,5r)
5 Pull-ups

8 Rounds completed

1 min third-world squat x3

Derek Simonds
01-14-2009, 04:00 AM
I will be back home at the latest Thursday evening. We are good for Saturday. It looks like it is going to be cold in FL this weekend. That sucks.

R. Alan Hester
01-15-2009, 04:27 AM
Sounds great, Derek. I will be there.

14 Jan 09
8x 100 yard hill sprints + 1/2 mile warm-up/cool down

15 Jan 09
only 6 hours of sleep, and I have a 9 hour day of standing and talking to look forward to, so rest today, just JM all day.

Derek Simonds
01-15-2009, 08:11 AM
Don't you just love conventions....

R. Alan Hester
01-15-2009, 09:44 AM
Don't you just love conventions....

Booooooooooooooooooooooooooooooooooooooo.

Seth Godin has written a lot on the pointlessness of conventions. Other than B2B sales (which is why we come), I agree. These things may have been the cat's-ass 20 years ago, but technology and new marketing have changed the model.

The good news is there is a great Ethiopian restaurant nearby. Yum-yum.

Back to the grind.

R. Alan Hester
01-16-2009, 05:51 AM
16 Jan 09
5X
10 BW rows with Jungle Gym
10 BW squats
20 one-arm band presses

5X
10 band pull-thrus
10 frog jumps

18 min total

9 hour trade show with lots o' JM and hand washing. :(

BJJ with Derek tomorrow. I shall unveil my new Fetal-guard. It will be all over Youtube in a year. ;)

Derek Simonds
01-16-2009, 07:49 AM
Ooh I can't wait to see the new guard. What with all the crazy things happening in BJJ I will now be able to say I was there when it all began with the Fetal Guard!

I talked with Fabio yesterday and gave him a brief overview of what we wanted to work on.

R. Alan Hester
01-26-2009, 07:50 PM
OK, lots of traveling the last 10 days. Managed to put in some mat time--at least 2 per week. One more trip then nothing for 2 months, save a trip to spain. Managed to workout a bunch, but I can't remember everything.

26 Jan 09
Gi BJJ

Last week was spider guard, this week butterfly. First time I have tried it and I like it way better than spider. I feel more compact, and I can sit-out of my guard if I must.

roll 4x10

Almost passed out to an Ezeiel Choke. Tried to escape, but no.

Derek,

The sweep combo we learned is working great. The only issue that emerged is when the guy bases and you attempt to grab his gi at the back and push with your foot to complete the sweep, wrestlers grab the single leg. If I can get my hip back to the floor, I can complete it, but I have to sit hard. I suppose I am transitioning too slow, because I am still a white-belt newb. Can you ask Fabio about that?

Thanks again for your hospitality.

R. Alan Hester
02-04-2009, 05:10 AM
Finally done traveling for a while.
3 Feb 09

200 rope turns
JM

-3x20 band squats (get air every time) (2 bands crossed over my shoulders)

-3x15 band pull thrus

3x30 sec handstand holds

BW pull-ups 9,7,6,6

Gi BJJ: My absence showed. It felt like my hips where stuck to the mat and had to think about everything too much. The only bright side is I defended and regained guard rather well tonight, save the damn Ezekiel Choke in half guard again against a blue belt. I must stop letting the bottom hand get in place.

Also, I need to start prehab to counter all the forward flexion and push-ups we do in class.

4 Feb 08

20 degrees WTF!

Hill sprints

Derek Simonds
02-04-2009, 05:43 AM
I am in Nash Vegas and it is freaking cold here as well. I just saw your last post so I will ask Fabio this Saturday.

R. Alan Hester
02-07-2009, 04:07 PM
Thanks Derek.

5 Jan 09
BJJ

6 Jan 09
BJJ

7 Jan 09

BJJ at Alliance headquarters in Atlanta. Drove down for their class with our BB, Rafael. I was floored by all the talent in the room: World Champs, ADCC competitors, and more purple, brown and black belts then I have seen in one room, as well as guys from Brazil, Japan, and Korea there to train with Cobrinha. In fact, only three white belts there today. Great day and I learned some good stuff. I rolled 3x10 with a blue, and 2 whites. Pulled sweeps and subs on whites, and defended bad spots with blue, who managed to pass my open guard. I have to find an open guard.

Technique: In high mount, OP cross arms and grabs Lapels to block choke.

1) slide you arm under his head, lift
2) slide knee toward his head to block top arm
3) bring opposite leg under opposite arm to block and base
4) release had and grab top arm while sliding your knee over face
5) straighten arm for arm-lock

Notes: if guy escape one arm, transition to triangle or fall back for traditional armbar.

R. Alan Hester
02-08-2009, 08:00 AM
8 Jan 09
Rest! 3 straight days of BJJ after a week long break has me drained, and my shoulders are aching. I need to do some JM stuff, but I am going to the movies to watch The Wrestler instead.

Starting tomorrow SLDLs are on the menu.

R. Alan Hester
02-10-2009, 07:20 PM
10 Jan 09
Workout:
sled pushes/pull-ups
Band pull-throughs/DB MP

BJJ

Warm-up: Standard rolls push-ups, etc. Then we did running jumps rolls. I tried to be cheeky and sprained my AC Joint (grade 1), so I rolled the rest of class with one arm.

Technique: escape form half-guard

Drills: escape from half-guard and rotate in line.

Rolls: 3x10 Rolling with one arm is difficult, but it forces my legs to do what they are supposed to do. Got my first triangle in a live roll EVER!. I have to give credit to Derek and Fabio (Derek's Professor) for working with me on it. When I hit it, it felt perfect.

Notes: Do not be stupid, Alan.

R. Alan Hester
02-13-2009, 06:48 AM
12 Feb 09
14 min of 1 min rope turns/kb swings

15 minute run

stretch

13 Feb 09
rope turns
JM

3x15 band pull thrus

Tabata air squats:
20,18,16,10,10,10

Derek Simonds
02-14-2009, 04:27 AM
Congratulations man! They do feel incredible when you pull them off. Pretty impressive on the AC sprain. Always makes you feel so smart when you do something like that.

R. Alan Hester
02-15-2009, 09:35 AM
Thanks, Derek.

15 Feb 09
Warm-up:
rope turns
JM

Workout:
rounded-back SLDL/good arm DB press

Shoulder work with bands
band stretches

45 min walk with wife.

R. Alan Hester
02-17-2009, 06:27 PM
16 Feb 09
35 min walk with wife

17 Feb 09

BJJ

Warmups

Tech: Passing Half Guard (tri-pod w/ shoulder control via lapel behind head w/ oppisite arm, to barbo (sp?) choke.

Positional drills

Roll 3x10

Notes: all one-arm rolling for me tonight; thus, my hips are moving better.

Shoulder is felling better. I need to stop sleeping on it, but I automatically roll onto my right shoulder while sleeping.

Derek Simonds
02-17-2009, 06:50 PM
Brabo choke one of my favorites.

R. Alan Hester
02-22-2009, 09:30 AM
18 Feb 09
BJJ

20 Feb 09

Rope turns
JM

Sandbag pickups
10x25lbs, 10x50, 8x100, 5x 125 (keg),2x200 (got to my lap, but my shoulder was screaming at my AC due to hugging the bag, so I dropped it both times)

Assisted pull-ups 3x10

22 Feb 09 (32 years old today)

Rope turns
JM

One-arm DB snatch (from knees) (left arm only)
5x30, 5x40, 4x55, 4x65, 4x75, 2x80

Lunges/chin-ups
10x BW, 30,30/5xBW,BW,BW

DB Bench press (used heavy bag as bench)
5x5:30s,40s,55s,70s,95s

Tabata Frog-Jumps:
16,15,14,8,8,8

45 min walk with wife

Derek Simonds
02-22-2009, 12:14 PM
Happy Birthday Alan!

Enjoy the time with the wife. I am confident that a good bottle of wine is in order for celebration tonight.

R. Alan Hester
02-22-2009, 04:01 PM
Thanks, Derek. We did polish off a few great bottles.

I also polished this off:
DOUBLE CORONARY BURGER
Topped with two fried eggs, four slices of American
cheese, and 5 slices of bacon, with two grilled cheese
sandwiches replacing the buns, plus tater-tots and 2 beers. Paleo at its best.
http://picasaweb.google.com/lh/photo/kze4vOCPV8QYMRjDxhPUrw?feat=directlink

Derek Simonds
02-23-2009, 06:13 AM
I am now officially coming to wherever that burger is for business! What can you even say about that monster.

R. Alan Hester
02-24-2009, 05:42 PM
I am now officially coming to wherever that burger is for business! What can you even say about that monster.

It is the Vortex in Atlanta, GA. The servers dress like strippers.

23 Feb 08

BJJ

Side control escapes. I am really concentrating on escaping my hips, coming to my knees and attacking the single leg.

24 Feb 08

BJJ

Brabo Choke escapes from knee on belly

I hit three triangles tonight off Omoplata fakes. Derek's voice is in my head now when i go for triangles:" walk shoulders back." Works like a charm!

Also, I am doing better against advanced blues and higher. I am not threatening subs, just surviving, escaping and not falling in traps. It is getting better, as i consider 10 min rolls with no taps a (mental) victory.

R. Alan Hester
03-07-2009, 12:52 PM
7 Mar 09

First day back from 8 day trip to Barcelona Spain, and first workout in 10 days. I did nothing but eat, drink and walk the entire time. Oddly, my shoulder (AC Joint) felt worse after resting it for 10 days.

Workout:
200 rope turns
JM

DB Push-press/Pull-ups
5x5

DB Lunges/KB Swings
4x 10reps/20reps

Band pull-thrus

3 hours later:
BJJ

NAGA and Pan Ams are closing in, so situation drills and rolling:
5/5 min escapes from mount, back, turtle. If you escape, start over. If your partner finishes you, start over. Then, switch positions for another 5 min.

4x10 min rolls.

Notes: A great way to come back. I escaped from all bad potions. I did well attacking mount and turtle, but my back attacks with hooks in are lacking, because I seldom find myself there. This is why I LOVE these. In a normal roll one may be in an inferior position once a night, so practicing escapes are seldom.

R. Alan Hester
03-10-2009, 05:48 PM
10 Mar 09
BJJ

Sweep from guard

roll 4x15 min. too tired to type more.

R. Alan Hester
03-12-2009, 08:42 AM
12 Mar 09

200 rope turns
JM

10 min:
20 Kb snatches (10l,10r)
10 db push press (5l,5r)

10 min:
10 box jump
5 pull-ups

Evening:
BJJ

R. Alan Hester
03-14-2009, 02:30 PM
14 Mar 09
Workout:

200 rope turns
JM

10min:
10-KB Swings
5-Plyo push-ups

10min:
5 BW+ pull-ups
10 box jumps

Then:
BJJ

Situation drills: half guard and open guard

3x15 min rolls

R. Alan Hester
06-01-2009, 03:41 PM
Have not felt like posting lately.

For the last few months, I have been doing BJJ 2-3 times a week and working out 1-2 times a week. I have been having recovery issues and fell ill twice in 8 week with URI which turns into bronchitis for 2-3 weeks.

26 and 28 May
BJJ

31 May
4x
25 BW+20 pound vest: ATG squats, push-ups, rows, KB swings
stretch

Workout breaks at work the last two weeks have included:
pistols and pull-ups OR 2" 18 foot rope climbs--probably 5 sets of each a day, going by feel for reps.

Derek Simonds
06-02-2009, 06:30 AM
Did you get a chance to train in Nashville?

R. Alan Hester
06-02-2009, 03:38 PM
Did you get a chance to train in Nashville?

No, we 86ed the trip after I gave my wife the gunk. Shawn (?) was very polite and welcomed me to come-in to open mat for free. I will hit it next time.

R. Alan Hester
06-04-2009, 05:19 PM
2 June
BJJ

GTG: pull-ups and pistols

3 June
GTG: rope climb and pistols

4 June
BJJ

GTG: pullups pistols

5 June
BJJ

4x
weightvest push-ups; kb swings; frog jumps; neck bridges

R. Alan Hester
06-08-2009, 03:22 PM
6 June
JM

7 June
Rest


8 June
GTG
Pistols and pull-ups

R. Alan Hester
06-09-2009, 06:35 AM
9 June
Morning:
15 min JM/stretch consisting of:
"Quick 8" from Mighty River of Steel
Dick Hartzell Lower Body Flexibility Routine with bands
Neck bridges and Hand bridges

Today:
GTG: Pull-ups and one-arm 45 degree push-ups

Tonight:
BJJ

R. Alan Hester
06-11-2009, 07:27 PM
11 June

BJJ

Tough night. Positional drills where you start in bottom high-mount, winner stays on bottom--what a prize:rolleyes: . I love these positional drills. They really let you try new things and learn basic escapes. Stayed in for a long time, then an ezekiel choke got me.

Then three 10 minutes rolls. I felt very flat tonight and it showed. At the end, I got the 200 pound Division I wrestler, because no one wanted to roll with the guy, including the blues and up. He is a monster on top. Thank Zeus for the GI. My reward was a cranked neck. (Note to self: do not expose neck when scrambling with a wrestler.)

Derek Simonds
06-12-2009, 04:40 AM
11 June

BJJ

Tough night. Positional drills where you start in bottom high-mount, winner stays on bottom--what a prize:rolleyes: . I love these positional drills. They really let you try new things and learn basic escapes. Stayed in for a long time, then an ezekiel choke got me.

Then three 10 minutes rolls. I felt very flat tonight and it showed. At the end, I got the 200 pound Division I wrestler, because no one wanted to roll with the guy, including the blues and up. He is a monster on top. Thank Zeus for the GI. My reward was a cranked neck. (Note to self: do not expose neck when scrambling with a wrestler.)

I love those positional drills, you are right you can try new things that you wouldn't normally. Nothing like finishing the night with a guy whose conditioning is top notch.

Two things Div 1 wrestler = Suckage in several different positions. Don't ever try and turtle with one of those guys or you end up gator rolled faster then you can spit. Ezekiel choke is the so dang nasty, once you get comfortable with it you can slip it in from so many spots. It is also the only choke I have completely passed out from. I though for sure I could get out and it just kept getting tighter and tighter until I was taking a nice little nappy. Since then I have learned the choke and learned how to defend well enough to tap if I get caught in it. :D

R. Alan Hester
06-16-2009, 05:57 PM
12 June
BJJ

16 June

Morning:
20 min run/walk with wife
5 sets 20 KB swings/10 push-ups

GTG during the day:
DB one-arm press/pull-ups

Night:
BJJ
Spider guard positional drills
4x10 roll

Notes: Not eating much today was a bad idea. I was crushed by the end. I need to cut calories on off days.

R. Alan Hester
06-30-2009, 06:54 PM
16-29 June
BJJ some. Cannot remember why I did not post.

Spent Fri-Mon in Charleston, SC eating like a pig in celebration of my 7 year anniversary.

S&C working on the drills in Mastering the Pistol by Steve Cotter. GTG pull-ups at work.

30 June
BJJ
All attacking the turtle.p
monkey in the middle positional drills: one in turtle, the other attacks. Winner stays in and on top. My turtle escapes were on, my attacks stunk. Probably because I spent my first 6 months escaping.

Rolled a bunch tonight. Started with a blue/purple ( he is a blue that should have been promoted months ago, but has not been down for the "test"). We went back and forth with sweeps, but he taped me with an arm bar. We ended with me passing his half guard and the timer sounded. Good showing overall, very high intensity, but my transitions were sloppy compared to his.

Problems emerged: I am having problems transitioning from different open guards. Therefore, I bought 12 private lessons at a discount ($50 each) to address this with our Black Belt.

Finally, I am entering my first comp. July 11--Naga in Charlotte, NC.

Derek Simonds
07-01-2009, 06:32 AM
Man I am so excited for you! Your first competition is going to be a riot. Email me if you want me to share any of my thoughts with you.

R. Alan Hester
07-02-2009, 07:35 PM
02 July
BJJ

My neck has been screwed since class Tuesday. A fat boy tried to stack pass me and my head got stuck on a wall while he continued to push.

Tonight, tried to take it easy, but we had a king of the mountain night. We split the class in two groups. Everyone fought in each group, and the winner fought the other group's winner. I eeked out the title. 4 wins, 3 by subs and 1 on points (5-4).

It helped out that the matches were 5 minutes, for my matches next weekend will be 5 minutes. I found out you don't have time to muck about--go after it in a controlled manner, exploding when necessary.

Now my neck is super screwed. Cannot look to the left or right, which sucks when trying to drive. :o

I have a private tomorrow and Sunday. Then, class Monday and Tuesday followed by three days of forced rest (work stuff) before the comp. Cardio is great and my gameplan is getting fleshed-out thanks to Derek's help--thanks Derek.

Derek Simonds
07-03-2009, 06:30 AM
No problem, I hope I didn't throw too much in. I had to pare down what I was thinking. You are going to rock!

R. Alan Hester
07-04-2009, 08:47 AM
Derek, it was not too much. Thanks again.

3 Jul
BJJ Private (1 of 12)

Worked basics of spider grips and foot positions and drills. BEST money I have ever spent. Working with a Black Belt that can fix a mistake immediately is priceless.

R. Alan Hester
07-06-2009, 05:28 AM
5 Jul

BJJ Private

-Spider guard grips and guard retention review.
-Spider guard transitions between armlock and omoplata on a kneeling opponent and sweeps on standing.

Again, working drills and technique with a high-level teacher is worth it. I don't have to wait until a live roll to discover the little details of the tech. are wrong, which it were important ones are.

R. Alan Hester
07-08-2009, 06:22 PM
7 Jul
BJJ

Worked close guard pass to mount and cross collar choke. Nasty.

4x 10 min rolls: Worked spider guard during all rolls. Hit lots of sweeps, omoplatas from bottom and bent arm locks from top, after sweep.

Feeling good for Saturday. Although I don't often train no-gi (3 times in 10 months), I might compete in it just to get more rolls in. Will post videos if I get it.

8 Jul
30/15 intervals Burpees and KB swings for 15 minutes
stretching

Derek Simonds
07-09-2009, 05:55 AM
Sounds like you are ready to go. Are you competing in an age group division or the adult division? No-Gi is a ton of fun and I would do it if you can. It is so much faster. Either way enjoy it you are ready! I love spider guard by the way.

R. Alan Hester
07-14-2009, 10:33 AM
11 JUL
NAGA
First Competition
I lost. I had fun, however. It was an interesting experience.

The match went like this:

I watched the previous matches and noticed none of the heavy weights (200-225) wanted to go the the ground. This seems to be typical of most big guys. In fact, the two dudes in the match before mine spent the entire round (4min) with double collar grips swatting at each others ankles. I said to my teammates, "why doesn't one just pull guard and get this started?". Anyway, I decided I came here to roll, not dance the Judo salsa poorly.

So, my name was called and my nerves went to town. The match started and I secured a standard collar-and-sleeve grip, gave a nice push, then pulled guard. As I went for a sweep, he started to push a knee through because I did not stabilize in the closed guard (nerves caused me to try to transition without securing what I had--lesson 1). Then I transitioned to a half-guard sweep set-up, pulled a shitty sweep which led to a semi-scramble and I came out on top. I passed his guard and started to settle-in. Instead of going for the cross face as I was told by my BB, I went for a Kimura on the far side without killing the inside arm first.

(Cue ominous music).

I started to get too far over his center (lesson 2), and before I knew it, I was going heels over head onto my back--damn, ROOKIE MOVE. I immediately defended the cross-face and started to turn into him looking for a single-leg, but I did not secure the under-hook and bridge first (lesson 3). So, he tried to transition to my back, and I got to half-guard. Instead of getting to my side, I tried to go to deep half-guard. As I did, he was pushing a knee through to mount. I escaped but manage to get my back taken again in a semi-turtle, which usually is good for me, as I have good escapes from there.

It wasn't to be today my friends. We fought for a while, but with time expiring, I tapped to a RNC.

Afterward, I was so amped from the adrenaline, that did not recognize my opponent when talking to him 5 min after the roll. That my friends is what is called being in the black (read Sharpening the Warriors Edge for more on that). Essentially, it is what happens when your heart-rate exceeds a certain limit, you lose fine-motor skills and complex thought processes, and go into fight-or-flight mode. It really showed as I looked dazed and my thoughts were in slow motion.

I need to go to more competitions to get over this. I did not react that way in combat for Zeus' sake. Of course, I was more confident then.

Lessons learned:

1) Secure what you have before transitioning.

2) Keep a smearing pressure and do not get over his center.

3) set-up and secure the single before turning, or sit into guard or sit-out to standing.

I will try to post the video if I can save it to a smaller size. I recorded it in HD, so the file is over 500 mb.

Derek Simonds
07-14-2009, 05:07 PM
Welcome to competition and just for your information I would take you by my side in combat or competition anytime. Being in the black is kind of freaky. I unplugged a phone at our house so that we could practice dialing 911 with the kids so that if they ever hit condition black and need help they already have done it.

I agree with what you said about the things you learned. You have to secure your position a) for the points and b) so that you have a solid footing from which to attack.

I can't wait to see the video. Congratulations you have now officially done something the vast majority of people will never do for fun!

R. Alan Hester
05-26-2010, 08:29 AM
26 May 10

Jesus, it has been a long time since I have posted and even longer since I have done strength work.

AM: 20 min jog with wife

W/U:barbell complex

W/O: Deadlift 5x3; one-arm Dumbell Press 5x5, alternating

I need to create a 90 day plan for my big Peru hiking trip, which will entail 7days of 4-8 hours of hiking, with 2 15000 ft peaks.

PM: BJJ

Derek Simonds
05-26-2010, 10:54 AM
Man it is great to see you posting again and still training BJJ. I imagine that you have been promoted to at least a blue belt now. How is the BJJ training going? Have you done any more tournaments?

I sent you an email about your Peru training.

R. Alan Hester
05-26-2010, 12:45 PM
Man it is great to see you posting again and still training BJJ. I imagine that you have been promoted to at least a blue belt now. How is the BJJ training going? Have you done any more tournaments?

I sent you an email about your Peru training.

Thanks again for the email regarding my Peru training.

Regarding BJJ, I was supposed to have tested 3 times now for my Blue, but have missed it because of work travel and not wanting to drive to Atlanta after just getting home. Only Jacare can promote to protect watering down of belts, so it is a pain in the ass for us affiliates. He makes it up once a year for a seminar, which is every November. I will be at 2 years in September, so I am fine waiting until November, because I don't compete much anyways.

Funny enough, I did compete on a whim in a in-house tourney this weekend which had guys from 5 Alliance affiliates. I had only trained once in two weeks due to work travel, and it showed. I won my first match by 10 points, missing an arm bar at the buzzer. For some reason, I had to go again before the other guys did, so I was a bit gassed and lost my second match. I could feel the positions, but lacked the conditioning to capitalize before it was too late. In the process, I took two elbows to the face/nose and was bleeding on me, my opponent, and the mat. I had to forfeit the 3rd place match because I could not get my nose to stop and could not feel my front teeth (feeling has since returned).

That being said, my instructor may change his mind with respect to blue, though I have not spoken with him. I am afraid I am one of those in-the-gym wonders who craps-out in competition, but I am getting better--this time I was aware of the people around me. Competing once a year is not going to improve my mind-fuck, but oh well.

Derek Simonds
05-26-2010, 01:21 PM
Hey that is awesome I took an elbow to the face and got a broke nose 4 weeks ago. I had the guys back with my head on the mat so I was upside down, guess where all the blood was running, yep right up my sinuses. It was shitty!

I told your story of going condition black in competition to my son last night. It was a great discussion. I also told him how I had a similar experience when he was at a tourney with me and he was the only one I could hear. One of my coaches was screaming and the only thing I could hear was Jr. What was funny was that he would repeat whatever my coach yelled so I got it just with a little delay...

To get your belt directly from Jacare is worth the weight.

R. Alan Hester
06-03-2010, 08:41 AM
27 May

BJJ--pulled something under my left shoulder blade.

28-31 June
Drink, eat, repeat

1 June 10
Peru Prep:

JM
4x
50 Step-ups on 24" box with 25lb pack
20 push-ups

abs
stretch

shoulder, back still killing me.

2 June 10
35 min Airdyne
shoulder hurt so bad I could not do one push-up

Chiropractor adjustment. He says I ought to quit BJJ. He lost a customer.

3 June 10
35 min Bike using 8 weeks out HICT protocol (5min warm-up; 12 min threshold [heart rate at 150]; 5min easy; 12 min threshold [heart rate at 150])

Then BJJ Class
BJJ Warm-up, techniques, LIGHT rolling

Now my 4-5 fingers on my left hand are tingling--perfect.

Derek Simonds
06-03-2010, 12:26 PM
Do you know how you pulled it? I have been doing a ton of shoulder / upper back work and pre-hab stuff. It has helped me a ton. I still struggle with that area, right now I have a hot spot between my spine and right scapula. Irritating but not as bad as a pulled muscle.

R. Alan Hester
06-04-2010, 07:41 AM
Well, I am not sure it is a pull now. After massaging the massive knots for 45 minutes yesterday, I feel human today.

4 June 10
Peru Prep:
40 min hill run

1:00 (total time) bridges
ab wheel roll-outs

stretching

R. Alan Hester
10-18-2011, 08:06 PM
Time to to dust this off.

18 OCT 11
GTG at work:
5 pull-ups
10 DDips

BJJ Advanced Class. After a 7 month layoff due to neck injury, this was my third class back. Gas tank is back up to 2 gallons--13 more to go. Suck.

R. Alan Hester
10-19-2011, 05:40 AM
19 OCT 11
1 Hour Run

Lots o' stretching, mobility and band work

At work:
GTG
Split Squats
Pull-ups
Dips

Derek Simonds
10-19-2011, 06:06 AM
glad you are back brother. Hope all is well. Don't push too hard on the mat and it will come back quickly.

R. Alan Hester
10-21-2011, 10:22 AM
Thanks, man.

20 OCT 11
AM: BJJ

PM: Liver Exercise (Wine Dinner)

21 OCT 11
Fighting off URI--increased exertion too quickly this week.

GTG Rope climbs and dips

R. Alan Hester
10-27-2011, 07:34 PM
23 Oct 11
AM: 80 min jog

25 Oct 11
GTG: Rope climbs and Dips
PM: BJJ

27 Oct 11
AM: 1:20 Mountain Bike
GTG: Rope climbs and Dips
PM: BJJ

R. Alan Hester
10-31-2011, 11:16 AM
29 Oct 11
SC BJJ Open: cornered for time

PM: 8x 100 yard Hill sprint/15 Push-ups at top.

UFC + beer at house.

30 Oct 11
AM: Rake leaves
PM:
WU
5x KB Swing/ DB press
5x weighted step up/DB rows

5min Burpees

R. Alan Hester
11-03-2011, 12:18 PM
1 NOV 11

BJJ

2 NOV 11

GTG:
Rope climbs
Weighted Dips
Broad Jumps

3 NOV 11
BJJ

Neck Mobility/Shoulder Rolling