SimonAdd's Jiu Jitsu and Lifting Log



  • So the Silver Fern has a fitness forum. Who knew? Everyone apart from me, apparently. I have a few goals that seem aligned with this forum, so I’ll be using this as my online log from now on.

    [b]Me[/b]
    25 years old
    5’11” (180cm)

    Lowly white belt in Brazilian Jiu Jitsu (henceforth BJJ), been training for about 6 months, competing in my first tournament on 20[sup]th[/sup] October.

    I train BJJ twice per week, lift weights 2-4 times per week depending on when I can fit it in, and cycle to and from work most days (3 miles each way). In the past I've participated in some long-distance races (10Ks and a half-marathon). Running isn't a priority at the moment, but that may change by the end of the year.

    [b]Goals[/b]

    Weigh 88.3kg in my gi on 20/10/2012 (current weight 91.5kg as of 03/09/12)

    Win at least one match in the tournament

    Achieve the following lifts by the end of 2012:[list]
    []130kg Squat
    [
    ]110kg Bench Press
    []180kg Deadlift
    [
    ]85kg Overhead Press
    [/list]



  • [b]Saturday 01/09/2012[/b]

    Squat
    3x5reps 105kg (I've just started using a lifting belt, this was the first squat workout where it's really felt comfortable)

    Bench
    3, 3, 2 x 92.5kg (this sucked bad, I think the squats took a lot out of me.)

    Chin-up (varying grips)
    5, 5, 4, 5 x bodyweight



  • Cool. Good to see someone else into BJJ. Ive been training about 15 months, about halfway to blue belt (dont tell my coach i said that!). Claim to fame is that Tana Umaga, who trains at an affiliated club in Auckland, occasionally pops in to roll. Hes never dropped anyone on their head yet.

    I take it you're basing your weight goals on current lifts? They seem a bit out of whack to me. I could deadlift 180 and bench 110 probably (both right on my limit) but 130 squat seems too easy and 85kg overhead way too much. Everyones different i guess.

    Reading you post again im a little worried. You train the same as me (BJJ and weights), same core exercises as me and about the same height and weight (im 182/85kg) as me. Are you stalking me?

    Let us know how you get on at your tournament. Pics or even video would be cool!



  • Welcome mate.

    Good to see someone doing something a bit different in here too.

    Good luck on the lifts too. How far away are you on the overhead press? Its a decent lift.

    Interesting your comments on the lifts V-Diddy. I'm there on the squat and the deadlift of your goals but no where near either of the presses! Yep we are all different alright.



  • Well it'd be pretty difficult to stalk you from London!

    Yeah, my lifts are a little odd. My squat sucks in comparison to my deadlift, especially considering I have a long torso and short limbs which would usually favour the opposite. I have a problem with letting the bar drift forward on the squat though, which turns my back length against me. I'm trying to correct this. I'm a decent presser however, and being able to press my bodyweight overhead has been a goal of mine since I started lifting.

    I'll definitely give updates from the tournament. My biggest fear currently is putting all the effort in to make the weight then either just missing it or getting choked out in 30 seconds.

    Also, this made me laugh:

    [quote name='V-Diddy' timestamp='1346666026' post='308650']
    Claim to fame is that Tana Umaga, who trains at an affiliated club in Auckland, occasionally pops in to roll. Hes never dropped anyone on their head yet.
    [/quote]



  • [quote name='JK' timestamp='1346666876' post='308653']
    Welcome mate.

    Good to see someone doing something a bit different in here too.

    Good luck on the lifts too. How far away are you on the overhead press? Its a decent lift.

    Interesting your comments on the lifts V-Diddy. I'm there on the squat and the deadlift of your goals but no where near either of the presses! Yep we are all different alright.
    [/quote]

    Thanks!

    It's hard to say, as I haven't actually tested my maxes in a long time - I'll be doing that in a couple of weeks. I think I'm probably good for ~75kg 1RM right now. 10kg improvement in 4 months might be a bit ambitious, but there's nothing wrong with setting difficult goals.



  • Yeah i think my 1RM's at the moment would be around 180 deadlift, 110 bench, 150 squat and maybe 75 overhead. Overhead definitely the toughest to increase. I reckon i could add 30kg to my squat easier than 10kg to overhead!

    Without knowing too much about your technique on the squat, have you tried carrying the bar a little lower on your back? i used to carry it up around my neck, which gave me a tendency to "bow" forward, possibly what is happening to you?

    I understand your fear competing in BJJ. There was recently a comp in my town, first one ever, which would have been a great chance for me to get a start, but weighing 86kg at the time (no gi) and the weight classes being 83kg and 92kg, i was faced with either a big weight cut quickly or fighting guys much bigger than me. I took the cowards way out and didnt enter. Easy for an outsider but im gonna say dont let it faze you, just do it and if you get choked out in 30 seconds well thats 30 seconds longer than i managed!

    On a side note, Tana competed at that tournament. His first fight:

    [url="

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  • Nice Simon - thanks for explaining BJJ too (Blow Job Junkie didn't seem to fit you that well).

    I'm doing Karate and have a good school. More about spending time with the boy at first, but I'm really liking the exercise and discipline side of it and the self-defense that one of the instructors teaches (he's about 5'6", built like a bulldog, and works as a bouncer occasionally - he's on my list of "people not to fuck with").

    Good luck with the lifts! Hearing all this stuff is making me want to go back to the gym again, but maybe not until summer...



  • [quote name='V-Diddy' timestamp='1346667664' post='308657']
    Without knowing too much about your technique on the squat, have you tried carrying the bar a little lower on your back? i used to carry it up around my neck, which gave me a tendency to "bow" forward, possibly what is happening to you?[/quote]

    No, I squat "low-bar", but I've actually been told that going high-bar can be a good thing for long-torsoed lifters as it promotes a more upright back position:
    [img]http://nicktumminello.com/wp-content/uploads/2012/05/squat-variants-e1337190816213.jpg[/img]

    But it seems to me that it's a trade-off between a more upright position versus a longer lever length, and I seem to be improving on low-bar so I'll be stick with that for now.

    [quote]On a side note, Tana competed at that tournament. His first fight:
    [/quote]

    Awesome, thanks for sharing. I feel for his opponent though, imagine turning up to the white belt division of a tourny and it's Tana bloody Umaga standing across from you! He might only be a white belt too but you know he'd be strong and fast as f*ck and he's not going to slow down over a 5- or 10-minute round.

    [quote name='NTA' timestamp='1346670688' post='308660']
    Nice Simon - thanks for explaining BJJ too (Blow Job Junkie didn't seem to fit you that well).
    [/quote]

    Damn, I'm going to have to work harder to express that vibe in my online persona.



  • Welcome aboard mate!!

    Re squats its about leading with your butt and keeping your heels down. If you are comfortable with the bar position then stick with that. Kind of like any range of motion in that you want to get aspects of it 'locked' down so you can concentrate on other parts. Ass first and heels down gives you some specific focuses and often the rest just lines up nicely. No doubt your core strength will be good with your martial arts training. But for a longer torso (or anyone really) having decent core strength is vital to a solid squat. Once you start hitting your limits weight-wise it might be your core that causes you to bend?

    Depending on how deep you are squatting keeping your hammies 'active' is also really important. Box squats are a great way to test that. If your butt drops the last 5-10cm to the box then you know it wasn't a controlled descent. By adding plates to the box you can work on that and make sure you are in control of the descent.

    I'm a huge fan of squatting barefoot or in socks. Last thing you want, particularly if you tend to fall forward, is anything lifting your heel. Perhaps give that a crack if you squat in shoes??

    We've got pretty active bunch in the forum at the moment - plenty of advice and shit-talking!! lots of different sorts of programmes and training goals too so that makes for some interesting reading.



  • Thanks, Paekakboyz. Core strength might well be an issue, the belt seems to help this as it gives me something to push out against as I'm decending. On the way up, I've started using the mental cues 'chest up, head back, knees out'. I used to think about driving my arse up (as Rippetoe teaches it) but it just led to my hips rising faster than my shoulders and me having to 'goodmorning' the weight up.



  • BJJ tonight. I usually give myself some goals for sparring in each class: nothing results-based, just moves I want to try to hit at some point during the session against a resisting opponent. But I've never been in the habit of writing these down, so I often forget them.

    For today, I want to hit a kimura or kimura sweep from guard, a tozi pass from my opponent's guard, and a kimura/keylock from side control.

    Apologies to those who have no idea what I'm talking about!



  • Standing Kimura eh? All going well you could catch him in one if you can take his back from the first engage.
    How'd it go?

    Sent from my iiPhone which is like an iPhone but twice as good



  • Not standing (although that would be cool), I just want to hit a kimura from guard and from top side control.

    I'll let you know how it goes after 9.30pm UK time, I'm just setting goals for tonight's rolling!



  • Standing Kimura can be hit when an opponent uses an underhook to try and go to your back (or a failed standing guillotine). As he goes under your arm (say your left) you grab his left wrist with your right hand, then slide your left arm over his upper arm and take your kimura grip. As he goes round to your back you whip his arm up his back and force him to the ground. Makes sense in my head anyway.



  • [quote name='SimonAdd' timestamp='1346745060' post='308765']
    Thanks, Paekakboyz. Core strength might well be an issue, the belt seems to help this as it gives me something to push out against as I'm decending. On the way up, I've started using the mental cues 'chest up, head back, knees out'. I used to think about driving my arse up (as Rippetoe teaches it) but it just led to my hips rising faster than my shoulders and me having to 'goodmorning' the weight up.
    [/quote]

    Hmm I'd suggest focusing on your hips/arse snapping forward rather than moving up. That way the power is tracking through your hips as you straighten rather than your arse getting higher while you fold over. As long as you have your knees/feet lined up they will track fine. I wonder if you are focusing more on your upper body (head/back) rather than where the power is coming from? Could try Kettlebell swings as they really get you into that hip firing motion - not upward but forward. Like the pelvic thrust from the TimeWarp dance lol!

    There is also a chance that the belt is counter productive, it might let you relax and let the belt do the work rather than staying tight through your core?? could try a lighter weight with and without it and see if you can feel a difference in technique.

    Improving form on the bigger lifts like squats, DL's, clean and press is endless, you can always get better!



  • I don't think the belt can be causing the problem, I've only used it twice while squatting!

    I like the 'hips forward' cue though, I'll give that a shot next time I squat.



  • [B]Tuesday 04/08/12[/B]

    Press
    3x3 65kg (not entirely happy with this, too much layback. Repeat weight next time)

    Chin-ups
    5, 5, 4, 5



  • [quote name='SimonAdd' timestamp='1346755762' post='308787']
    I don't think the belt can be causing the problem, I've only used it twice while squatting!

    I like the 'hips forward' cue though, I'll give that a shot next time I squat.
    [/quote]

    lol, you might be on to something there! Unless you have a pre-existing back injury/problem I reckon (imo of course) that going without a belt is better. I'm sure a belt is a huge help once you really start pushing heavy weights etc or are dealing with instability/injuries.

    Let us know how you get on.

    When you talk about layback on your presses... is that curling your back? If so I get that as well when I'm on the last rep or two - going to a seated press can help if you aren't happy with your form in the standing position.



  • Jiu Jistu last night - didn't get round to logging this.

    1.5 hours, worked on a single-under guard pass then sparring. Got the tozi pass and the kimura from side control, but no kimura from guard. Not too disappointed though as I did hit several nice sweeps.

    Weight this morning was 88.4kg without a gi. The gi adds just under 2kg so I've lost a kilo since the weekend and 1/2kg since this time last week (I always seem to weigh heavier at the weekend, I think it's the food & drink).



  • [quote name='Paekakboyz' timestamp='1346794479' post='308828']
    When you talk about layback on your presses... is that curling your back? If so I get that as well when I'm on the last rep or two - going to a seated press can help if you aren't happy with your form in the standing position.
    [/quote]

    Yeah, by layback I mean my head leaning backwards till I'm almost turning it into a standing bench press. Not good for the back, and it takes the emphasis off the shoulders.



  • [B]Wednesday 05/08/2012[/B]

    Power Cleans
    3x1 72.5kg

    Deadlift
    2, 2, 2, 1, 1, 1 x 150kg

    Finished off by push-pressing 70kg overhead then dropping it. I was right, it was fun.



  • I reckon the weight would go through the bloody floor at my gym. If anyone from Les Mills (Taranaki Street) is reading this... fix the level 4 floor! pot holes everywhere!

    What is your DL set-up? alongside squats there's a fair bit of talk about technique for how we approach DLing. Grip selection, straps etc...



  • Haha, yeah I wouldn't dream of it at any other gym I've been to, but this place is fully kitted out for Oly-lifters and they have more weight than I'm capable of lifting being dropped from overhead on a regular basis.

    Grip strength is pretty important for BJJ so I don't use straps for deadlifts (or anything else). I figure if I can't hold on to a weight I could otherwise lift, my grip needs more work, not less. I use a double-overhand grip on all but my heaviest warm-up sets, then I switch to over-under for the final warm-ups and add in chalk for the work sets. Chalk is awesome, I've only recently started using it but it feels so much better when the bar isn't rolling and slipping in your sweaty hands.

    Other than that, I start with my hips a little higher than I do on cleans, focus on keeping my lower back tight and try to get my shoulders behind the bar as soon as possible.



  • [quote name='SimonAdd' timestamp='1346831735' post='308934']Jiu Jistu last night - didn't get round to logging this.

    1.5 hours, worked on a single-under guard pass then sparring. Got the tozi pass and the kimura from side control, but no kimura from guard. Not too disappointed though as I did hit several nice sweeps.

    Weight this morning was 88.4kg without a gi. The gi adds just under 2kg so I've lost a kilo since the weekend and 1/2kg since this time last week (I always seem to weigh heavier at the weekend, I think it's the food & drink).[/quote]

    Good shit! Side control is bloody versatile

    Sent from my iiPhone which is like an iPhone but twice as good



  • To check squat depth I found a good bodyweight test online a few days ago. Stand in normal squat stance but with arms straight, palms together, fingers pointing downwards. Squat down until your fingers touch the ground. At that point you will have activated both knees and hips correctly and be in a below parallel squat stance.

    I did two warm up sets of this last night and then front squatted six sete at that same height. Today my quads, hammys, glutes and core certainly feel like they were made to work harder yesterday than they have down for a long time.

    I found that little test was an excellent way to ensure all of the muscles are activated correctly and you will also find your self squatting deeper even if you have to drop some weight..



  • [quote name='SimonAdd' timestamp='1346831735' post='308934']
    Jiu Jistu last night - didn't get round to logging this.

    1.5 hours, worked on a single-under guard pass then sparring. Got the tozi pass and the kimura from side control, but no kimura from guard. Not too disappointed though as I did hit several nice sweeps.

    Weight this morning was 88.4kg without a gi. The gi adds just under 2kg so I've lost a kilo since the weekend and 1/2kg since this time last week (I always seem to weigh heavier at the weekend, I think it's the food & drink).
    [/quote]
    Sorry Im a thick prop bro. What are GI and BJJ?



  • BJJ is Brazilian Jiu Jitsu. A gi is your martial arts ninja suit



  • [quote name='V-Diddy' timestamp='1346910297' post='309138']
    BJJ is Brazilian Jiu Jitsu. A gi is your martial arts ninja suit
    [/quote]
    Many thanks!



  • [quote name='V-Diddy' timestamp='1346910297' post='309138']
    BJJ is Brazilian Jiu Jitsu. A gi is your martial arts ninja suit
    [/quote]

    Yeah, I'm afraid there's going to be plenty of Jiu Jitsu terminology in this log, no real way to avoid it. Just ask if you don't understand anything and I'll try to explain or post a pic/video.

    Just tried out that squat test, RB, I like it. It's about as deep as I usually go but it's a nice way to test form.



  • Weight this morning: 88.0kg without gi.

    Bench Press and Rows tonight, followed by BJJ.

    In Jiu Jitsu, I'm keeping the same goals as Tuesday; I want to get those kimuras up to the point where I can rely on them in the tourney.



  • [B]Thursday 06/09/12[/B]

    Bench
    3x3 92.5kg (easy compared to Saturday, could have done more. Increase the weight next time)

    Kroc Rows
    3x17 25kg (each hand)

    1.5hrs BJJ

    We had a couple of purple belts visiting so I rolled with both of them. They both completely dominated me, of course, but it was fun and my tapping hand got lots of exercise.

    Didn't get any keylocks as planned, people seem to be defending them really well. But I did manage to transition to an armbar off a couple of failed attempts.



  • A 400g tub of strawberries has 112 calories. I'm suspicious. Too good to be true, surely?



  • Weight this morning: 87.7kg



  • I was meant to squat this evening but the gym's closed. 😞 Visiting my girlfriend's parents this weekend so it'll have to wait till next week now.



  • [quote name='SimonAdd' timestamp='1346964803' post='309199']
    A 400g tub of strawberries has 112 calories. I'm suspicious. Too good to be true, surely?
    [/quote]

    Check on http://www.myfitnesspal.com and got 128g which is slightly different but still dam low. Looks to be a great low cal option. A few grams of sugar there though



  • [u]SImon, did this today (why is my laptop underlining this?), and it was KILLER, 300 walking lunges, followed by 150 hamstring curls. Curls might be out of the question, but if you want to slam your quads, that's 12 minutes of mayhem right there... alternate longer strides and shorter strides to hit quads more (short), and glutes (long).[/u]



  • Lazy weekend cost me, as I was back up to 89.0kg this morning! Still, that's less than this time last week so I'm not too upset.

    I ran rather than cycled in this morning, too, which should help my cause. 3 miles, a lot of hills, 20 minutes.



  • [quote name='BartMan' timestamp='1347061099' post='309389']
    SImon, did this today (why is my laptop underlining this?), and it was KILLER, 300 walking lunges, followed by 150 hamstring curls. Curls might be out of the question, but if you want to slam your quads, that's 12 minutes of mayhem right there... alternate longer strides and shorter strides to hit quads more (short), and glutes (long).
    [/quote]

    Nice, Bart! I probably won't do this for a little while now, but for future reference do you add any weight to the walking lunges, or are they just bodyweight? How do you do the hamstring curls, on a machine, with a cable pulley, or on your knees with someone holding your ankles?



  • no weight for lunges, you won't need it... and was machine curls. just doing the lunges are killer anyway! doing hammy drops (on your knees with someone holding ankles) would be murder, I like it....!!


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