Firehawk's Journal to Fitness - Fat Loss Phase 2

[Firehawk]

Brazilian Jiu Jitsu todya. Got all messed up, smashe din the face alot. I'll be lucky not to have ea black eye tomorrow morning. But it was fun. Wally ball 2 hours yesterday. Back tomorrow, then legs saturday, then chest sunday. I'm doing that to set my schedule right for next week. I have to start my week on sundays with chest or ill end up doing the back and leg day too close together.

[.V.]

Did they forget to tell you when you started that BJJ isn't just grappling and submissions - it also involves kicks, punches, elbows, knees, and just plain old low down dirty street fighting skills. Done right it is a good all around way to protect yourself.

[Firehawk]

BJJ is submission. Muy Tai is stand up .

Ground and pound baby

[Klinger]

Originally Posted by Firehawk

Brazilian Jiu Jitsu todya. Got all messed up, smashe din the face alot. I'll be lucky not to have ea black eye tomorrow morning. But it was fun.

Sounds awesome. I'd love to try some form of martial arts and have that be my balance/cardio work. I looked around town but there are not a lot of places near me that offer classes for adults that fit my schedule.

[Firehawk]

If you happen to get into something, get into something practical. All those forms they teach you in traditional karate should only be taught to kids. Otherwise it's useless on the street honestly.

[abarlament]

Agreed. If I had to learn how to defend myself/fight on the street/bounce clubs, I would surely learn BJJ, because I believe most every fight ends up on the ground, especially if YOU want it to. Second, I'd learn a useful stand up fighting style. Most MMA styles work, such as Muy Tai, kickboxing, etc. Covers all bases. That's what I'm aiming to do with MMA club.

[Firehawk]

Back (real fast, short on time today)

Deadlifts off no box

135 x 6
225 x 4
275 x 2

315 x 5
315 x 5

Rack Pulls

365 x 2

395 x 5 going to 405 next week. Pins at bottom of my knee.

Barbell Rows

135 x 6
165 x 4
185 x 8
185 x 8
Next week heavy sets will be for 4 reps, looking probably at 205 x 4.

Reverse Grip Close Grip Chinups

170 x 5

Done. Wanted to do shrugs today but no time.

[Firehawk]

Legs

Finally getting my form down properly Thank God, and I can lift more than i thought so it's not a complete ego killer at least.

Deep Squats
45 x 5
65 x 5
95 x 5

135 x 5
135 x 5
145 next.

Box Squats

135 x 4
135 x 4
These were pretty hard. Gonna stay here one more week to make sure i get them perfect.

Good Mornings

135 x 5

165 x 5
165 x 5
Pretty hard. Felt it good in my hams and ass. These are tough to keep good form on.
175 next.

BB Calf Raises

335 x 8
335 x 8
Stay another week.

I maxed on bench before the workout. I went like this:

95 x 8
135 x 6
165 x 4
195 x 2

235 x 1
255 x 0 missed it. Got it about half way or so. Oh well. I had no business maxing today anyway. I think i'm not gonna max again for a fwe months. By then i should hit about 275 hopefully. We'll see. This damn cutting diet makes things so much harder to increase.

[Klinger]

Hey man, 235 ain't a bad max at all. You can definitely hit 255 even with the cutting. Just make sure you're well rested beforehand. I find I can lift much better after a good night's sleep. For me it's even more important than optimum nutrition intake.

Keep bustin' those box squats. They really taught me how to get deep and maintain form. Now, I still use a box when I squat, but instead of sitting back on it, I use it as a guide. When my ass grazes the box, I know I'm low enough.

You can experiment with different box depths, too. I use everything from 11-inch boxes to 16-inch boxes to target different parts of the muscle chain.

[gcs118]

When you guys use the squat rack, Firehawk and Klinger, what setting do you put the safety bars? Do you go down until the bar almost touches them? I guess height would also help. Thanks

[Firehawk]

My max is 250 actually. I got 250 when i got back from Florida like AIR but i was also all carbed up from the vacation lol. Probably could have gotten 260 had i just tried it. The 235 was an acclimation rep.

Damn squats should build quick i hope. The 135 felt pretty light actually.

As far as the safety pins, Just set them a good 6 inches below where you think u are at your lowest. They are only there to catch weight if you have to let it go. No big deal really.

[gcs118]

Originally Posted by Firehawk

Damn squats should build quick i hope. The 135 felt pretty light actually.

As far as the safety pins, Just set them a good 6 inches below where you think u are at your lowest. They are only there to catch weight if you have to let it go. No big deal really.

I hope 135 felt light

Yeah I was just asking about the pins to see how others do it. Mine are always on the 7th hole up, so 6 underneath of it. I use that setting to know I'm getting my depth actually. Parallel is about 1-2 inches above that notch, so on heavy sets I go until the bar almost touches the pins to ensure proper depth. I guess it also helps to have the pins only .5 inch away too so if I can't make it, there isn't a loud clash followed by a tumbling backwards show by me lol.

[Firehawk]

Who cares if there's a loud clash lol.

Anyway, in that case, my pins are set on # 7 I THINK. I just did this earlier today and I can't remember. I'll have to go look.

You really should get someone to video tape you sometimes, make sure your form is good. It's the best tool ive got man. Either that or have someone who really knows what they are doing watch ya periodically.

[gcs118]

Yeah mine are on #7 too. Maybe when I get back up to school I'll get my buddy to video tape me. Is there a way to upload them to my journal or something?

[Firehawk]

I duno, probably have to talk to a moderator about that. And, i'd love to see a video of you squatting 300 if you woudlnt mind . For encouragement. That's great numbers.