GM's pilates log

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

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Gin Master
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Re: April 21-22, 2012

Post by Gin Master » Mon Jan 30, 2012 8:10 am

Wow, I'm out of shape. I cut 7.5 pounds the last day to make 219.8. Taquitos, beer, ham, chips, and lots of fluids put me back right. I had to drink 3L of water before I could even piss again.

Masters went well. I won the -100kg masters. Good group. It gets harder every year.

I didn't win seniors (age 17-30). Seven showed up, three of em on the national roster. I ended up playing for bronze but lost 3 yukos to 2. Just as well because the damn thing went the distance.

Met some more good folks and had a good time. During the medal ceremony for the 100+, the winner busted out a stick-on Dan Severn mustache for the pictures. Good stuff.

I don't usually share douchebag stories, but this one pissed me off. Guy is from an MMA club that is known for acting like arrogant jackasses everywhere they go. He was critiquing everyone's mat work because, according to him "I train BJJ and MMA." No, you do MMA jiu-jitsu. Sounds the same. Spelled the same. Doesn't work the same. All that was missing was a pair of board shorts and a @Bok logo.

As luck would have it, we got to play each other.
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Re: April 21-22, 2012

Post by zak-zombie » Mon Jan 30, 2012 9:48 am

Gin Master wrote:Wow, I'm out of shape. I cut 7.5 pounds the last day to make 219.8. Taquitos, beer, ham, chips, and lots of fluids put me back right. I had to drink 3L of water before I could even piss again.

Masters went well. I won the -100kg masters. Good group. It gets harder every year.

I didn't win seniors (age 17-30). Seven showed up, three of em on the national roster. I ended up playing for bronze but lost 3 yukos to 2. Just as well because the damn thing went the distance.

Met some more good folks and had a good time. During the medal ceremony for the 100+, the winner busted out a stick-on Dan Severn mustache for the pictures. Good stuff.

I don't usually share douchebag stories, but this one pissed me off. Guy is from an MMA club that is known for acting like arrogant jackasses everywhere they go. He was critiquing everyone's mat work because, according to him "I train BJJ and MMA." No, you do MMA jiu-jitsu. Sounds the same. Spelled the same. Doesn't work the same. All that was missing was a pair of board shorts and a @Bok logo.

As luck would have it, we got to play each other.

Nice work! We get our fair share of MMA douchebags in the UK, they are like rats they get everywhere.

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Re: April 21-22, 2012

Post by Soupbone » Mon Jan 30, 2012 12:28 pm

Awesome work, Ginny! Way to represent!

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Re: April 21-22, 2012

Post by powerlifter54 » Mon Jan 30, 2012 3:39 pm

Awesomeness.
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Re: April 21-22, 2012

Post by Gin Master » Mon Jan 30, 2012 3:57 pm

Thanks, guys.

Sunday: Sore as hell. Went to Buffalo Wild Wings and positioned myself to watch Winter X Games, an international soccer match, and the Iowa hold on to beat UMinn in a wrestling dual. Beer, wings, and recovery.

Threw a roast in the crock pot and spent last night grilling for the week. Time to get back at it.
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Re: April 21-22, 2012

Post by Gin Master » Mon Jan 30, 2012 8:06 pm

Back in the gym today. Still sore. I have started training a 14 yo Olympic hopeful from our club. He has been playing senior novice (adults green belt and below) for a couple years in addition to his usual junior matches. He is going to play seniors this year (age 17-30 brown and black belts) in the 100+ class, so he needs to get stronger. He's 6'4 225 and has a lot of room to grow. I started him on DJ's MMS program this week. We'll do it twice a week for seven weeks. Gaining mass won't be as easy since he's so active, but the bastard promises to eat. I'm doing the program too because 1) I have workout ADD, 2) strength isn't a problem; conditioning is (no...laziness is), and 3) what the hell?

wu agility ladder and KB swings

1) bench, 5x5 asc
245#x5 last set
It's going to be weird bench pressing this often. I was sore going in and had a hurt shoulder, but 245 is fine for now.

2) bat wings, 10 s holds, asc weight
48# x 10 sec.
Rhomboids probably aren't an issue to gi grapplers.

3) one arm DB press, 3s, asc
69# x 3

4) bird dogs, do several
Not a problem. Same comment as for bat wings.

5) complex A @ 3 reps
warm up with bar, then do two sets, asc
70kg

6) squats
45kg x 30
This was not pleasant.

Cool down. Worked shoulder correctives and foam rolled.

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Re: April 21-22, 2012

Post by Gin Master » Tue Jan 31, 2012 4:42 pm

Taught the kids' class last night and split. I had to get my 4 yo daughter a new gi because her old one was too small for her. It's a white adidas gi like the one I wear a lot. She spent most of the class pointing out that we both had black shoulder stripes.

Tues am:
Realized that there is no way in hell that I want to/care to/need to/will be able to bench press for seven weeks straight. I'll swap bench for overhead and one-arm OH for one-arm bench. So I got my working numbers this morning.

1) press, 5x5 asc
165# last set
This is a 25-30# dropoff from what I was hitting last year in 531. I look forward to getting some press mojo back.

2) Airdyne 20 min.

I checked my log, and I've done 73# for a set of 5 on OA BP. I'll kick it up 10-15 from there and use that.

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Re: April 21-22, 2012

Post by Gin Master » Thu Feb 02, 2012 10:30 pm

Wednesday: wiped out. Went to gym for prowler work. Warmup up with swings and pullups. Didn't get much farther.

1) 5 min KB snatch, 24 kg, switch whenever
71 reps
I usually get 100-120 when I do this. I dogged this one. Decided a good meal and some rest would be better than prowler time.

Wed pm: jujitsu 2 hours
Newbs there. Taught jab, cross, knee, and elbow with footwork. Everyone there was in judo so we did no-gi stuff to iron out the kinks from the tournament instead of self-defense.

***

Today. Day 2 of DJ's MMS. Ass kicked but a good session.

1) Press
165# x 2/3/5; 2/3/5
Good.

2) bat wings
10 holds for 5 s w/48#
No problem.

3) one arm DB bench
79# x 2/3/5; 2/3/5
Funny. Because of my SI issues and rotated hip, this is a good bit harder on my right side.

4) bird dog
Used a small DB to make it more interesting.

5) complex A, 3 reps each
40kg
60
75
75
75
This was work.

6) squat
95# x 30 x 2
Shit!

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Re: April 21-22, 2012

Post by Gin Master » Mon Feb 06, 2012 10:10 pm

Sat: nothing. My son had academic competitions and did really well. Proud of the dude. Their basketball team lost at the buzzer later that afternoon. Had a chat about what would get him farther in life.

Sun: played soccer with the kids. Started welding a prowler. Then went to watch the Super Bowl and overindulged on beer, food, and Cuban Cohibas. A little foggy this morning.

Today: Day 3 of MMS

1) press
165# x 2/3/5 x 3
It would be hard to judge RPE on this. First rep is difficult. Second is difficult. Fifth is difficult. But I could probably do a handful more. Whatever.

2) bat wings
5 holds for 10 s w/48#
Ok.

3) one arm DB bench
79# x 2/3/5 x 3
Go up next time.

4) bird dog
Whatever.

5) complex A, 5 reps each
75kg for 2 sets
Had to go to push press on rep 4. Did PP for all second set. Will do this going forward since I press at the first of the session. These sets took a long time. I forgot about the conditioning aspect.

6) squat
95# x 30
115# x 30
Smoked.

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Re: April 21-22, 2012

Post by Gin Master » Wed Feb 08, 2012 8:41 pm

Tues: Taught judo at the other place. 1.5 hours. All groundwork. Worked on taking the back of a turtled opponent and finishing with two different chokes. Worked on defending the turtle against someone taking your back. Finished with two different ude garami. Groundwork has gotten better as I have been more relaxed this year.

Wed: Groundwork at lunch with my gym partner. 1.5 hours. It was like fending off a prison rape the whole time. I understand why some of you bastards like to maintain the dominant position. I generally prefer to have someone in my half guard and sweep them when they fuck up. This dude plays top game and doesn't fuck up. Or get tired. And...he's just 14 years old. I'm not even embarrassed about it anymore.

Long warm up on mat plus med ball work. Drilled our third-best turnover, 50 reps each. Rolled for 10 two-minute sessions, 30 sec rest.

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Re: April 21-22, 2012

Post by Holland Oates » Wed Feb 08, 2012 8:58 pm

There is nothing better than crushing someone from the top position. Some good work here amigo.
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Re: April 21-22, 2012

Post by Gin Master » Fri Feb 10, 2012 8:18 pm

Thur pm: Judo. Taught 2, trained 2.

We played a good ne-waza submission game to start the session. Worked harder than usual and scored ten subs in four three-minute rounds. Worked ouchi and combos the rest of class. Spent a lot of time helping people get their throws and combos squared away. I'm going to miss the state championships next weekend because I have a trial coming up. The tournament itself is not that good, but it would have been nice to get some matches in.

***
Today: Day 4 of MMS. Beat up going in. Not eating enough.

1) press
175# x 2/3/5 x 2
165# x 10
That was a pleasant surprise. The workout called for using Monday's weight as an AMRAP. I expected 6 or 7.

2) bat wings
5 holds for 10 s w/48#
Funny training moment last night. Working with the kid I train with and showing him how to anchor his elbow and "pull with his hip" instead of pulling with his arm. Asked him what the pulling position was supposed to be (bat wing), but he booted the question.

3) one arm DB bench
79# x 2/3/5 x 2

4) bird dog

5) complex A, 5 reps each
75kg x 1
60 x 2
75 just fucked me up. It wasn't working out.

6) squat
115# x 25 x 3
Unpleasant.

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Re: GM's judo log

Post by Gin Master » Mon Feb 20, 2012 8:34 pm

Last Mon

Day 5 of MMS. Hurt trap. Badly.

1) press
175# x 2/3/5 x 3
Yanked the shit out of the middle and lower fibers of my trap. Not good.

2) bat wings
5 holds for 5s w/55#
This felt fine.

3) one arm DB bench
79# x 2/3/5 x 3

4) complex A, 5 reps each
Abort

5) squat
95#x30
115x30
135x30
Still unpleasant.

***
Went to chiro twice. Did some PT. Bought a portable Tens unit to hook my shit up at work. Still tender to the touch.

Spent weekend doing family stuff and healing up.
***

Today

MMS Day 6. Trap is better but won't be back in affect for a week. Switching to bench and lowering weight in OAP and complexes.

rehab- lots of dislocates and overhead press, 45# x 20 x 3

1) bench
185# x 2/3/5/10
185# x 2/3/5 x 2
This is fine. I have to go this light on bench so my shoulder doesn't hurt. I may as well keep it light and work up to see what I can get done.

2) bat wings
59# x 5s x 5

3) one arm press
27# x 2/3/5
32# x 2/3/5
37# x 2/3/5
Felt good. Move up next time.

4) complex A, 5 sets of 5 reps
20, 40, 40, 40, 20
Still feels ok. Bump weight up 5kg next time.

5) squats
95# x 10
115x10
135x50
I wanted to quit after 15. Once I got to 20, I decided to go for 30. Once I got there and my hands started shaking, I decided to go for 40. Once I got there, I realized I didn't want to have to do another set.

The highlight of the workout is that the 14 yo judoka I'm training did 115x50 his last set. Kid is mentally tough. And this is two days after winning a judo tournament in the men's heavyweight division.

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Re: GM's judo log

Post by Gin Master » Fri Feb 24, 2012 9:43 pm

MMS Day 7

1) bench
Work to heavy pain-free double.
265#x2
This was done contest-style with a pause on the chest. There is less shoulder irritation that way.

2) bat wings
59# x 10s x 5

3) one arm press
64# x 2/3/5 x 2

4) complex A, 3 sets of 5 reps
40, 45, 50
Press felt ok.

5) squats
115x10
135x10
185x10
205x5x2
225x5x2

This was the "easy" day. Glad to have a break from the killer complexes and squats.

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Re: GM's judo log

Post by powerlifter54 » Fri Feb 24, 2012 10:12 pm

GM

Try benching with a fat bar.

An amazing difference.
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Re: GM's judo log

Post by Gin Master » Thu Mar 01, 2012 10:35 pm

Thanks, Jack. I forgot this on Monday but did it today. Shoulder felt good despite nearly having been torn out last night.

Monday: MMS Day 8

1) bench
245# x 2 x 5

2) BWs
64# x 10s x 5

3) one arm overhead press
69# x 2/3/5 x 2

4) complex A
40x2
60x2
70x2
80x2
90x2

5) squat
135# x 10
185x2
205x2
225 to 50
* 10, 10, 6, 6, 6, 7, 5

Beat to all hell today. Played basketball on Saturday and soccer on Sunday.

***

Today MMS Day 9

*Used fat bar on bench. Nice.

1) bench, triples
245# x 3 x 5

2) BW
64# x 10s x 5

3) one arm OH press
69# x 2/3/5 x 3

4) complex A
90kg x 2
90x 2
95 x 2

Opted for push presses to save the shoulder and still-ailing trap.

5) squat
135x10
185x10
205x5
225x5
225x20

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Re: GM's judo log

Post by Gin Master » Wed Mar 14, 2012 7:11 pm

Last Tuesday

MMS- Day 10

1) fat bar bench
245# x 2/3/5 x 2

2) bat wings
79# x 10s x 5

3) one arm press
79# x 2/3/5 x 2

4) complex A
90x2
50x2
60x2
60x2
70x2

5) squats
225 --> 50
225# x 10 x 5

Weak on the squats. Whole workout was tough. Trained in the morning after a tough judo session the night before. No more weights this week. Training partner has a jr. national tourney, and I have to teach a good bit of class.

***

Yesterday

MMS- Day 11
Had judo again the night before, but it wasn't as strenuous. It caught up with me by the complexes and squats, though.

1) far bar bench, work to heavy (pain free) double
220x2
245x2
265x2
285x2
315x2

Thanks for the tip, Jack. Don't know why the fat bar helps, but it does. I haven't benched 315+ pain free since I was in high school. I bench fewer than 30 reps a year because of the discomfort. There's some soreness the next day, but it's not bad, and it damn sure doesn't hurt during the exercise.

2) bat wings
84# x 10s x 5

3) one arm press, a bit jazzed from bench, so I just did one run through at the lighter weight
69# x 2
69# x 3
79# x 5

4) complex A, 5s
70x5
60x5
60x5
Tired.

5) squats
225# --> 50
225x16
225x14
225x20

Found my balls on the last set, I suppose.

Finished with 10 min. of wrestling.

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Re: GM's judo log

Post by Gin Master » Mon Mar 19, 2012 7:58 pm

Last Friday

MMS- Day 12

1) fat bar bench
300x2x5

2) bat wings
84# x 10s x 5

3) one arm overhead press
79# x 2/3/5 x 3
This was work.

4) complex A
80kg x 3 x 3

5) squat
205-->50
205x20
205x20
205x10

***

Saturday- Half day of judo seminar then coached the girls team. My daughter didn't horse collar anybody in the soccer game this week. Success.

***

MMS Day 13- Part 1

1) FB bench
300x3x5
I'm really pleased with this. I know these aren't good numbers in the bench world, but I've never given a damn about the exercise, and I haven't done it much in the last five years. It's nice to do it without hurting. Thanks again, Jack.

2) bat wings
88# x 10s x 5
Too heavy to get a good squeeze. Move back down the next time.

3) one arm press
73# x 2/3/5
Was supposed to be three sets. Cut off the back end to try to get through workout quickly due to transportation issues.

*complexus interruptus- School called. Daughter sick. Ran out the door. To be continued.

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Re: GM's judo log

Post by Gin Master » Tue Mar 20, 2012 5:57 am

Gin Master wrote:MMS Day 13- Part 1

1) FB bench
300x3x5
I'm really pleased with this. I know these aren't good numbers in the bench world, but I've never given a damn about the exercise, and I haven't done it much in the last five years. It's nice to do it without hurting. Thanks again, Jack.

2) bat wings
88# x 10s x 5
Too heavy to get a good squeeze. Move back down the next time.

3) one arm press
73# x 2/3/5
Was supposed to be three sets. Cut off the back end to try to get through workout quickly due to transportation issues.

*complexus interruptus- School called. Daughter sick. Ran out the door. To be continued.
Late night session. Soreness has already set in. Attacked it nonetheless.

4) complex A
50kg x 2 x 5
I ducked this one a bit. Hard to warm back up at 11:30 pm after soreness sets in.

5) squats
205--> 50
205x31
205x19
Damn right.

I'm going to be really, really, really happy to be done with MMS. One more session.

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Re: GM's judo log

Post by Holland Oates » Tue Mar 20, 2012 3:56 pm

Gin Master wrote: 5) squats
205--> 50
205x31
205x19
That's some ole bullshit right there!
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Re: GM's judo log

Post by Gin Master » Tue Mar 20, 2012 4:12 pm

Ed Zachary wrote:
Gin Master wrote: 5) squats
205--> 50
205x31
205x19
That's some ole bullshit right there!
That shit hurt. The workout is 50 reps in as few sets as possible. I was hoping for 25 on the first set, but things worked out.

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Re: GM's judo log

Post by Holland Oates » Tue Mar 20, 2012 4:15 pm

Damn! I'd say it hurt. Jeezus! I'm suffering sympathy leg quivers just reading it.
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Re: GM's judo log

Post by Gin Master » Wed Mar 21, 2012 8:09 pm

Well fuck it. Tried to fit the last day less than 36 hours after last session (kid I'm training has a tourney Saturday and doesn't need to train tomorrow).

MMS- Day 14- last day

1) bench
300# x 2/3/5
300x2
300x3
300x.....4
Dammit. Got it halfway.

2) bat wings
79# x 10s x 5
Much better.

3) one arm press
69# x 2/3/5 x 2

4) complex A
50 x 2 reps
70x2
80x2

5) squats
225 to fifty reps
225x25
225x21

Right quad was sore after first set (haven't been to chiro, as a result it's getting more work, etc.). It was tight at the start of set 2. I got through 15 and wanted to fight through. On 20, quad said, "watch out, bitch." Tried to finish. On 21, it said, "recognize, motherfucker." Cut the rep, racked the weight, and limped out. It's not great, but it could have been worse. So, I dropped out of the program with four reps left on the last exercise of the last workout. Too bad.

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Re: GM's judo log

Post by Mickey O'neil » Thu Mar 22, 2012 10:55 pm

Care to share your thoughts on this program since you have completed it?

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Re: GM's judo log

Post by Gin Master » Thu Apr 05, 2012 3:27 pm

Mickey O'neil wrote:Care to share your thoughts on this program since you have completed it?
Mick, I'll get one up in a couple days.

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