Adarq.org

Well I've been thinking and if I get back into the state, once I'm done with the academy I'm going to join Tai Kai again.  Considering I'd probably end up on an Overnight shift, depending on when it is, I can get in

Jeet Kune Do
BJJ
Kali
Boxing(gi and no gi)

I figured for the amount I'll be paying, I may as well stay from 6-8pm and do all the courses I can.
This place is legit, I've been there and Bones jones used to go there before he got into the UFC.  Also, a few guys who were on the ultimate fighter came from there.

Here are the blue belt requirements
Fundamentals
Ukemi-Rolls & Falls
 
Rolls (Front/Back)                                          Falls (Back, Side, Front, Rolling)
 
Basic Movements/Positions
Base, Shrimp, Bridge, Bridge to Knees, Guard Replacement Roll (Granby Roll)
Transitions: take the mount from side(basic and sit out), Knee on the Belly from side
Mount control (swim, “spiderhands”, Modified mount, take the back, remount)
Guard control (Guard swim, Under/Over hooks, armdrag, take back, punch block series)
Side control (Standard, Kesa,100 Kilos,Reverse Kesa, Basic Knee on Belly, North South)
Clinch Control (Pummel) Gripfighting (Hand/wrist control, armdrag, 2 on 1)
Back Control (Take the back from turtle, Hooks, Seatbelt, Side/side, Flattening out, Remount)
 
Self Defense
Standing up Properly with and without kick
Front Bear Hug (Arms Over)  into hip throw
Front Bear Hug (Arms Under) framing against face to push off
Double Leg Defense (Knee & Guillotine)
Standing Headlock (Bent Forward )-falling backward into L takedown
Standing Headlock (Bent Forward)-sitting down falling foward
Standing Headlock  with punches defense
Standing Guillotine- Classical reach over and buckle the knee takedown
Standing Guillotine- Bent over(sitting down and throwing over body)
Standing Rear Choke (Posture Broke Back)-taking backwards into trip
Standing Rear Choke(into shoulder throw)
Defense Against Right Hook(step in block,clinch, hip throw)
Defense Against Right Hook step in block into BODYFOLD takedown)
Defense Against Right Hook-ducking under to their back and do L sit takedown
Wrist Grab (Palm Up & Palm Down)
2 Handed Front Choke  (basic-dodging under arms and stepping back)
2 Handed Front Choke ( too strong for first one step in into hip Throw)
2 Handed Wrist Grab -base and pull out arm with other hand
Single Lapel Grab (To Back)finishing with shoulder lock from behind
Rear Bear Hug (Arms In)       -step behind to throw back
Rear Bear Hug (Arms Out)-drop to floor and pull leg up
1 Hand Throat Grab or chest push ( to standing Armlock in  base)
Guard Pull after a a clinch
Punch Block Series (defending punches from guard)
UPA with punches
Taking the Back from Guard- person has forearm against your throat
 
Escapes
Mount Escapes
Upa                                                                 Upa (Hand on throat)
Upa (Arm Under Head or In Collar)              Shrimp/Elbow Escape
Foot Over/Foot Under Shrimp Escape           Knees In/Butterfly
 
Side Escapes
Shrimp                                                             Go to Knees (takedown-or take back)
Bridge Over OPP side
Headlock Escapes(Ground)
Frame Escape (Leg Over)-Leg Choke                                    Hooks Escape
Frame Escape (Leg Over-guy to strong go to knees)     Bridge and Roll
Knee on the Belly
Basic Escape
 
Back Escape
The Basic                                                        Pass the Arm Over
Wrong-Side Bridge and Elbow Push             Opponents Feet Crossed
 
Submission (Escapes)
Guard Arm Bar (Stack)                                  Top Arm Bar (Hitchhiker escape)
Guard Guillotine                                             Triangle
 Guard Passes
 
Closed Guard
Double Underhook
Single Under
Knee Slide Pass
How to open Guard in sitting posture
How to open Guard by standing
 
Half Guard
Tripod (Mount and Side)                                            Reverse sit out Pass
 
Butterfly Guard
One Butterfly Pass
Sweeps
 
Guard
Scissor Sweep                                                 Scissor W/Knee Push
Hip Heist                                                         Flower/Pendulum
Butterfly/Hook (Elevator)
 
Guard-Opponent Stands
 
Double Ankle                                                  Hook/Tripod Sweep
Sickle Sweep
 
Half Guard
Guard Replacement
Take The back from half Guard
Put in one hook butterfly sweep
 
Butterfly
Basic Butterfly Sweep(under armpit one side and over armpit on sweeping side)
 
Takedowns
Rear Takedown(Sit and Roll)
Osoto Gari
Body Fold
Single Leg (Run the Pipe)
Double Leg (Leg Trip/Cut the Corner)
Inside Leg Trip
Hip Toss
Arm Throw/ Seoi nage
Guard Pull/Sweep
Leg Hook Takedown
 
Submissions
Guard
 
Collar Choke Palm Up/ Palm Up                    Collar Choke Palm Up/ Palm Down
Guillotine                                                        Triangle
Arm Triangle                                                   Armbar
Kimura                                                            Telephone
Omoplata                                                        Transition from Armbar/Triangle/Omoplata
 
Mount
 
Standard Armbar                                            Collar Choke Palm Up/Palm Down
Americana                                                       S-Mount to Armbar
Collar Choke Palm Up/ Palm Up                    Arm Triangle
 
Side Control
 
Kimura                                                            Armbar
Americana                                                       Arm Triangle
 
Back
 
Rear Naked Choke
Sliding Collar Choke
Single Wing Choke
Knee on the Belly
Basic around the world armbar

Tomorrow, almost todays workout

E3MOM or however you will spell it out

cleans
push ups

will use 95lbs for cleans this time from the start, I can use 135 but i want to go longer than i did last time to get more work in.

Trying to get to the gym but I took way too much fiber and ate too much broccoli.  This is probably my 8th trip to the restroom since midnight.

Will just hit DB work today, higher reps maybe 2x20.

Did the workout, skipped chest because my left shoulder felt tight and weak.  Went HAM on triceps which caused 0 pump in my Biceps when I did them so I'll do them tomorrow.

DB OH press 50x2x20
DB side raise with slow tempo on way down
25x2x20
Rdl 135/185/225/275x10
Low Lat cable row, 2x20
Tricep
Vbar push downs
  - start at 60 and do 20 reps going up by 1 weight plate until you miss 20, then proceed and aim for 15.  Once you fail to get 15 then go to 10, once you fail to get 10 then drop set back down 1 weight plate at a time.
Rope pushdownsx70x3x20
 Wallball for warm up.

Weight fluctuated by 2lbs idk.  I look a little leaner and my pants feel looser.

1/2 chicken breast
2 cups broccoli
2 servings unsalted nuts
1/4lb turkey(ground)
1 coffee with creamer
1 mountain dew Kickstart to wake me up.

Later will be protein, eggs, turkey, nuts or peanut butter.

Well I basically stayed in bed from 9am to 8pm so I had some dinner and cooking up chicken now.  Will have my protein shake later since I am full now.  My new tape measure that has a handle and locks in one 1 side so it's easy to get a measurement.  Tomorrow will be the xfit workout, will attempt Flanders workout also.

Also, I think after each week where I do a 5x5 I want to do a 315x? and when I work up to 315 for my main sets I will jump the weight to 355.  Sooo for example my next mini cycle
wk2 285x4x5
wk3 285x5x5(as long as i complete it without rest pause)
wk4 315x? or 315x2x?
wk5 295x3x5
wk6 295x4x5
wk7 295x5x5
wk8 315x? or 315x2x?
and so on and so forth

Did half the rounds of 14 and kids just came in so I'll push that wod to tomorrow before my normal workout.

The 20lb Wallball killed my breathing.  The OH squats felt boss form wise.  I can't say it's better than last wk cuz i used less weight but my form today combined with last week and I probably would have done better.

I didn't eat as much, half chicken, 1.5 cups broccoli, 2 servings nuts.  I forgot my turkey and I didn't eat my soup

My rotators are still whooped so nothing today, just going to relax and do some stretching and what not.  No need to lift and tear either of them, last time it happened I was out for 3 months or more.

Just took lean pm

Tired feeling pre supplement 6/10
I can feel it but I can stay awake longer.  Says 45 minutes before bed serving we will see how well this kicks in.

I was knocked out within 10 minutes of laying down.  With the Bob Marley drinks I usually wake up and my head feels idk weird and heavy if that makes sense lol but not with this stuff.

What med ball do you use for Karen?

Cleans and push ups E3M

Round 16 + full set of cleans, push ups and 8 cleans on the last set of 18

Problem
Grip
HR: 154bpm