Jul 21


Events conspired to keep me out of training both jits and conditioning yesterday so I doubled up on the latter today.

Afternoon session:

4 Minutes of Tabata on the rowing machine. Bluetooth headset crapped out 3 minutes in, so I had to set my phone on the damn neck of the bench and watch the timer out of the corner of my eye.

To the tune of some shitty top 40 song I twiddled my thumbs waiting for either the squat rack or the power cage since for the first time in a year they were both occupied at the same time. And lo and behold, people were more or less using them for their intended purposes *gasp*. read more

Jul 6


I was reading a thread this morning on Bullshido (of course) in our PT forum, about the difference between the Stronglifts 5×5 program, and the old-school “Super Squats” mass building program.

While I’d heard of the “Squats and Milk” maxim, I’d never known there was an actual program associated with it.  So I looked it up and it’s pretty simple; it even includes a diet plan, of sorts.  I’m already doing the Stronglifts program (5×5) and working up towards a 405lb squat (4, 45lb plates on each side of the bar).  30lbs shy of it now, but my form is ugly and I need to get deeper. read more

Jun 22

As I mentioned in the post below, my back is killing me after my mostly successful attempt at creeping up on a 400lb squat (375lbs) this past Saturday. Well I didn’t have any nifty ice packs anywhere, and didn’t want the condensation from a regular bag of ice bleeding out onto my desk chair, couch, etc. To boot, I had things to do and couldn’t just sit in one spot for an extended period of time.

Then I had a mild eureka moment and solved the problem. Here it is:

Step 1: Fill a ziplock bag with ice (duh) read more

Jun 22

Image: Matt Kirtley demonstrating double-under/"Bonaduce" guard pass.  www.Aesopian.comMatt Kirtley demonstrating double-under/"Bonaduce" guard pass. Aesopian.com

Server was out so I got to class technically late but in time for the rolling. We did a round-robin and somehow I ended up as the guy for the station that was in the cage.

Rolled with a female fighter prepping for an upcoming fight and focused on technique as we started from my guard. She did her best to drive me into the cage, and I baited with a leg on the fence to spin away; she didn’t bite and we scrambled. Kept my hips moving and grabbed an outside half guard while working for a banana-splits sweep. I didn’t have the lockdown but managed to get it anyway. Though I probably could have muscled straight into the sub by pulling her leg past my head, I chose not to. Got to her guard, Bonaduce passed and backed her into the cage without being too much of a dick about it and using my weight advantage. Ended up in a bastardized twister side control threatening a kimura but decided to abandon it and restart from my guard in the center. The round ran out shortly thereafter. Pretty strong for her weight class and she’ll definitely give her opponent hell. read more

May 18

curls in the squat rack
curls in the squat rack

Don’t be “That Guy”.

Dec 9

I realized that since I rarely use this blog like all the other jerks who feel the Internet actually cares about what they have to say, I might as well keep a record of things I find interesting or useful at the moment.

So here’s a video I’ve found helpful considering the amount of money I waste on supplements.

Make Your Own Protein Bar.

Aug 3

Most people who know me understand I don’t seriously consider myself to be some kind of hardass. In fact, I generally go out of my way to communicate to everyone else on Planet Earth how much of a giant goober I really am.

But I couldn’t resist decorating my rash guard with blood from Wednesday’s morning Jiu-jitsu class.

If you’ve been under a rock, or just out of touch with me, you probably didn’t know that about a month ago I stepped into the cage at a local show for a friendly ass kicking contest. read more