I've got a lot going on this week and I'm going to try to keep this as up to date as possible. . .

waking weight: 165.4
sleep: 8.5 hours
nutrition: 24p/19c/63f
PWON: 40g whey isolate/30g fat from coconut milk

WOD:
Backsquat 170/20
Bench 135/10, 135/10, 135/10 after each set Max ring pullups (12/8/8)

Waking Weight 162.2
Sleep 10 hours
Nutrition:
24p/19c/63f

WOD:
Backsquat 200/3, 200/3, 200/3
Single Arm KB press: 20kg/2. 20kg/2. 20kg/. 20kg/2. 20kg/2 (each arm)
GHD sit-ups: 3x15

Running in the Dark

11pm Sprints at Arcadia Track:
5x200m sprints with 3:00 rest in between.
I was having a hard time with the exact times of each sprint since I couldn't see my watch once I pulled up. They all sat between 28-31 seconds.

I've been bad about recording my weight the last couple days. I only slept like 4 hours Friday night. (It happens) Got about 7.5 good ones in last night.

One Arm Fun

Sleep: 6 hours (Not enough, but slept well for what little time I got to sleep)
Waking Weight: 160.0
Nutrition: 20p/15c/55f (I'm eating sushi tonight, I'm going to try to eyeball my blocks. Bringing my own gluten free soy sauce)
Post Workout: 32g protein/36g carb (Whey isolate/berries/honey)

WOD:
AMRAP in 15:
10 Box Jumps 30" box
7 L arm kettlebell snatch @ 24kilos
5 Hip extensions

7 rounds on the dot.

Rest Day

Sleep 7.5 hours. Slept well.
Waking weight: 163.0 lbs
Nutrition for the day: 20p/15c/55f

So far, I've felt very hungry even with a decent amount of food. I'm guessing it's related to the hormonal response to the 20 rep back squats and sprints.

More data

Ok. I'm going to start including more data in my blog here. Check the new format:

Sleep: 8 hours. I had a rough time getting to sleep last night, but once I was out, I slept deeply.
Waking Weight: 160.8 lbs
Nutrition for the day: 20p/15c/55f
Post workout: 50g protein/30g fat (Whey Isolate/Coconut milk)

WOD:
Backsquat: 165/20 (pr)
Bench: 115/10. 125/10. 125/14
Ring Pull-ups: 3x10
Hip/Back Extensions: 2x15

Kickboxing drills

Round 1: jab
Round 2: 1, 2
Round 3, 1, 2, 3
Round 4, 1, 2, 3, 4
Round 5: 1, 2, 3, slip, 2, 3, 5 to body
Round 6, 1, 2, shot followed by 1, 1, 3, shot

100 front kicks each leg

Backsquat 185/3, 185/3, 185/3

Single arm kb press (each arm): 20 kilo/3, 20 kilo/3, 24 kilo/2, 24 kilo/2

GHD sit-ups: 3x15

400m sprint 1:04

rest 4 min

400m sprint 1:07

rest 4 min

400m sprint 1:11

BJJ tourney

I competed in a BJJ tournament for the first time in quite a while over the weekend. I've been getting over a few chronic injuries and haven't been in shape to compete in a while.

My first match, my opponent pulled guard. I was much stronger than him and I got a bit cocky. I tried an old school move to get him to open guard. I used a collar choke from inside his guard to bait him to go for the armbar and open his guard. He went for the armbar, but managed to trap my arm by grabbing the sleeve with both hands and pulling it over his head. I'd never seen this counter before and I got caught. Additionally, when he took the armbar, I got knocked over and both of our bodies landed on my outstretched arm, spraining it pretty seriously.

I accepted my mistake and decided to continue in the double elimination tournament despite the injury to my arm. After having to wait over an hour for my second fight, I was finally called up. I pulled guard this time since I didn't want to wrestle with a bad arm. I landed in cross guard. He tried to pass a few times and I kept him square with the hips, throwing a couple submissions at him to keep him off balance. Eventually, I moved to the deep half-guard and swept the guy. (the ref never gave me points.) Just as I began to pass, the ref told us we were going out of bounds and had to restart in the center of the mat. He would not drag us over and after breaking, my opponent claimed he did not remember the position and grips. Despite my protest, the ref decided to start us from butterfly guard. My opponent was also given sleeve control on both arms! He quickly swept me. I assumed the score was now 2-2 after we had both been swept. I continued to stuff his attempts to pass. The ref kept restarting us and never giving the correct position!!! With about 1 minute left, I heard my teammates shouting "you have to go now, you are down on points." I was confused and tried to set-up a sweep. I couldn't find an opening, so I transitioned to full guard and went for a collar choke, but time expired.

Overall, I felt fine about my performance outside of my one huge mistake. There is nothing I can do about a bad ref. I need to work on my counter to the cross body half guard pass as my opponent was able to stall effectively with it. Otherwise, I need to keep my strategy and not try new and high risk moves in a competition.

How you like me now

Front Squat: 45/5, 95/3, 115/1, 135/1, 155/1, 165/1, 175/1 (PR)

Kettlebell Turkish Getup: 16kilo/3 each arm, 20kilo/1 each arm.

Supplements

I'm not a huge fan of supplements. The body uses nutrients from whole food sources much more efficiently than supplements. I do, however, take a few daily. Here's the list:

Peter Gilliam's Organic Life Liquid Vitamins- 2 tbsp/day
Carlson's Finest Fish Oil- 12 grams/day
Vitamin E- 400 iu/day
Maca root- 2 tsp/day
Creatine Monohydrate- 1 tsp/day
L Glutamine- 5 grams after an intense workout lasting longer than 15 minutes.

I had to take a few days off this week. I took a nasty head kick during sparring with one of the pro fighters at MMA practice the other day. I'm reasonably sure I suffered a mild concussion. After a couple days I feel normal again.

Last night:
Kettlebell Press: 35/3, 35/3, 35/3, 35/3, 35/3 (Each Arm) Focused on form and keeping my shoulder firmly in the joint.

2 Mile sprint: 11:52