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Getting Strong First for Jiu Jitsu

Tuesday: week 1, day 1

5 minutes air bike
brief dynamic stretching warmup

3x3 vertical jumps
4x4 135lbs hang clean pulls. Getting that motor pattern down again.
4x5 145lbs back squat. Every set got easier.
4x4 50lbs cossack squats (was supposed to be 3x4 but I misread)
3x8 inverted rows (very challenging, most reps didn't reach the bar).
8 100lbs forward lunges with dumbells, 2x8 forward lunges with 115lbs in BB front rack. (per side. Dumbbells killed my grip, BB front rack killed my lungs.)

3x superset:
30 second side plank
30 second plank
30 second front/back bridge (didn't feel strong here. Occurred to me after the workout that tensing the entire posterior/anterior chain rather than staying relaxed would probably help stabilize the neck.)
 
Wednesday, week 1 day 2, 7/13/2022

30 minutes on the machine rower, 5239 meters. Felt comfortable, but very, very monotonous. Need a podcast next time.
 
Thursday 7/14/22
Warmup: 5 minutes bike+ dynamic stretches
4 single broad jumps
Push presses: 5x95, 4x115 (failed rep 5), 5x95, 5x75, 5x75. (Didn't do a good job feeling out weights. slow eccentric each rep.)
Bent over barbell row: 2x5x75lbs, 2x5x95lbs.
Landmine chest press: 2x6 with 20lbs plates, 1x6 with 25lbs plates.
Pullups (1 rep from failure): 6,6,5
3x6 overhead squats with 25lbs. Challenging on the mobility.

3x circuit of:
10 deadbugs per side with medball
6 landmine rotations per side (lateral hip power/trunk control drill) with about 20-25lbs plates.
12 reps of "draw the sword" on cable machine, using my hips for oomph. 2 sets 12lbs, 1 set 24lbs.

Friday:
Rower machine for 30 minutes- around 4800 meters.

Saturday:
Warmup, 5 min bike + dynamic stretches

4x3 medball drop and explode.
4x3 hang high pulls, up to 145lbs today. Having form issues, extending ankles too early and not doing double-knee bend.
5x5 deadlift (sumo): 145lbs. I kept a slightly rounded back, made it much more comfortable.
4x8 50lbs single-leg deadlifts (I did RDLS) per side.
4x8 one arm 50lbs row with KB.
3x12 4lbs dumbbells rear delt flies from bent over position. These were challenging.

Superset:
3x8 good mornings around 95-115lbs. (Irritated my already tired back.)
3 sets of pushups for max good reps (something like 20, 14, 15, if I recall correctly)
3x4 straight leg bridge. These were hard, had to bend my knees.
 
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Monday Jul 19:
Warmup: 5 min bike, dynamic stretching.

4x3 vertical jumps
4x4x135lbs hang clean high pulls (with flat feet, focusing on leg drive)
5x5x145lbs back squat. Back and neck a little uncomfortable, quads challenged well. Good session.
3x5 50lbs cossac squats per side (tough at the end)
4x8 inverted rows. Last two sets were failed, should raise bar elevation in the future.
3x8 95lbs forward lunges per side.

3x circuit:
30 sec plank, 30 sec side plank per side, 30 second neck bridge front/back. (Had to assist with hands on the final front-bridge, my neck was hurting.)

(Off program) 3x5x130lbs bench press (80% 1rm), followed by 17, 10, 10 at 95lbs (60% 1rm). The plan was 3x5 at 80%, followed by 3x17 at 60%. I failed the 3x17, and should probably have done pushups instead considering they're similar resistance.

Tuesday:
30 minute row, over 5000 meters today. Finally remembered to bring music.
 
Wednesday 7/20/2022
Warmup- 5 minutes bike + dynamic stretches/movements
4 broad jumps
Push press: 4x5x95lbs. (became a bit of a struggle on later reps/sets.)
Bent over row: 2x5x 75lbs, 3x5x95lbs
Landmine presses: 8x25lbs per side, 2x8x30lbs per side.
4 sets of near-max pullups- 7,6,4,3
3x8 overhead squats w/ 25lbs plate.

3x circuit:
10 deadbugs per side holding a 20lbs medicine ball
6 25lbs landmine rotations per side. Getting better at these, focusing on the explosive direction change like it's a cut or a shot.
12 cable "draw the swords" 22.5lbs, 17.5lbs, 22.5lbs.
 
Friday 7/22/2022\
Warmup: 5 minute bike, dynamic movements/stretches.
4x3x20lbs medball drop and explode

3x135lbs hang high pulls (flat feet), 3x145lbs hang high pulls (flat feet), 3x155lbs hang high pulls (flat feet) 3x155lbs hang high pulls (live feet), *off-program* 1x155lbs clean (dipped just to parallel. Would have been a power with better technique.)

Sets of 5 Sumo deadlifts: 2x155lbs, 165lbs, 175lbs, 195lbs. (Probably good for much more weight now. Shins getting scraped up)
3x8 One-leg deadlifts with 50lbs kettlebell. Feet super tired.
1x8 50lbs one-arm row, 2x8 40lbs OA row (couldn't do the reps at the right tempo with 50lbs)
3x12 bent over rear delt flies with 2x4lbs dumbells.

3x circuit:
8x95lbs good mornings (switched to low-bar placement and a deeper hinge. Made the movement much better on the back)
Max good pushups: 22,16,14
4 reps straight leg bridge per leg.
 
Monday:
Warmup: 5 min bike +stretch
4x3 vertical jumps
4x5 155lbs clean pulls. Good second pulls. Power dropped off a little.
5x6 145lbs back squats. (Medium)
3x6 50lbs cossack squats (hard)
4x10 inverted rows (second two sets I couldn’t touch the bar)
3x10 forward lunges per side x90lbs (hard)

3x circuit:
30 sec plank
30 sec side plank per side
30 sec neck bridge front/back
 
Tuesday:
30 minute row for 5700 meters
Pushed too hard initially, then I refocused on easy rowing and working towards lower breathing (breath in throughout one stroke, out throughout one stroke.)
 
Thursday 7/28/2022- week 3 day 2 of Wrestler's Edge program.

The usual warmup
5 single broad jump
6,5,6,5x 95lbs push press with jerk rack. I find the jerk rack awkward, but I know it transfers better to the jerk. Set 3 was 115, I think. I probably failed it.
5x6 95lbs bent over rows. These were tough.
3x8x30lbs landmine presses per side.
Near max pull-ups: 6,5,4,4
4x8 25lbs overhead squats w/plate
3x circuit:
20 deadbugs with 20lbs deadbug
6x25lbs landmine rotations per side (these are weird)
12 “draw the sword” per side. Went to 12.5lbs on the second two sets using arms only rather than 22.5 with hips. Better shoulder pump.
 
Friday:
30 minute row: 5465 meters. Focused on relaxing and breathing in for one stroke, out for one stroke.
 
Monday Aug 1: Week 3 day 3 (pt 1)
Went to BJJ then lifted immediately after. Family scheduling issues.

No warmup, except working up to clean pull weight.

3x4 155lbs hang high pulls. 1 155lbs power clean.
4x175lbs hang high pulls. One 175lbs power clean (caught in a bit of a split position. A bad omen.)

2x6 175lbs sumo deadlifts.
1 185lbs power clean attempt- pulled to a good catch height, but got squashed and failed the clean. The right side of the bar went forward when I failed, because my hips turned leftward in the second pull, leaving me in a bad position to catch.
3x6 185lbs sumo deadlifts
3x8 50lbs single leg deadlifts.
This is only half the workout. The accessories/upper body stuff will be done on Wednesday.
 
Wednesday Aug 3: Week 3 day 3 (pt. 2) + Week 4 day 1 (deload week)
5 minutes on the bike
Toy soldiers and shoulder mobility drills

4x3 20lbs medball drop and explode, superset with 3x3 vertical jumps (getting higher, I think).

3x4 hang high pulls x 155lbs. Did only one warmup set with 135, was quite lethargic and not that powerful (largely because of the few warmup sets). Probably because I pulled more than I ever have before on Monday-- good thing this is a deload.
3x6x145lbs high bar back squats. These were moderate difficulty, I look forward to adding 10-20 pounds next week. My lack of squat strength in comparison to pull strength is bothering me.

4x10 OA row- 3x10 w/ 40lbs, 1x10 w/ 35lbs.
2x6x50lbs cossack squats
4x10 bodyweight rows- last 3 sets on higher elevation. (I was only supposed to do 2 sets but my brain goofed.)
4x12 bent over rear delt flies with 4lbs dumbells. (last set was 5lbs, failed.)
2x10 forward lunges per side with 95lbs.

3x circuit:
8x95lbs good mornings
Max good pushups: 22, 16, 12
Straight Leg Bridge- 4 reps per side (raising my hips back up with both legs between each rep)

3x circuit at home:
30 sec plank
30 sec side plank per side
30 sec neck bridge front/back
 
Thursday: 30 minute row
Friday: Week 4 day 2:
Warmup, then 3 horizontal jumps
3x6 95lbs push press (tough)
3x6 95lbs bent over row
2x8x35lbs landmine press
7,6 pullups

3x circuit:
10 deadbugs per side w/ 20lbs medball
3x6 25lbs landmine rotations
3x12x 12.5 draw the sword

Saturday: 30 min row for 5360 meters.
 
Sunday Aug 7: Week 4 day 3

Warmup: 3 mins bike, dynamic hamstring stretches
2x3 medball drop and explode
3x4x 155lbs hang clean high pulls
3x6x205lbs sumo deadlifts (ending up hooking the bar w/ fingertips.
2x8 SLDLs x 50lbs
2x10 40lbs OA rows
3x12 reverse flies with 4lbs dumbbells

3x circuit:
8x 95lbs good mornings
Near max pushups: 24, 14, 12
4 straight leg bridges per side
 
Tuesday: Week 5, Day 1
5 minute bike + dynamic stretches
4x3 vertical jumps
4x5x 165lbs hang high pulls (grip was an issue.)
2x4 155lbs back squats, 3x4 165lbs back squats
4x6 50lbs cossack squats, superset with 4x10 inverted rows
4x8x 105lbs forward lunges per side (high bar position- quads dying)

3x circuit:
45sec plank
45sec side plank per side
45sec neck bridge front/back
 
Wednesday: 30 min row for 5465 meters.
Felt good. Trying to extend as much as possibpe per stroke while staying relaxed and having one breath cycle per two strokes.
 
Thursday: Week 5 day 2
5 min bike +dynamic stretches
4x4 105lbs push press supersetted with 5x4 105lbs row
4x6 landmine chest press x40lbs, superset with 7,6,5,4 pullups (NM)
4x8 overhead squats with 25lbs plate

3x circuit:
12 deadbugs with 20lbs medball per side
6x landmine rotations per side (getting the movement better, visualized voilently turning into someone from the side. Turning shoulders and shifting weight to back foot).
12x 12.5lbs “draw the sword” per side. Stretching the shoulder at the very bottom of the rep.
 
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Friday: 30 minute row for 5716 meters.
Feet straps didn’t work on the right side today. It wasn’t as easy or as consistent as a row as I wanted.
 
Saturday: Week 5, day 3
basic warmup
4x3 medball drop and explode x20lbs ball
4x4x165lbs hang high pulls
5x4x205lbs sumo deadlift (a little wider so I can grip the gnurling.) Used a hook grip for the first time, it smashed my thumb and I had to regrip it each rep.
4x8 50lbs single-leg deadlift (RDL style, gave me hammy DOMS)
2x10 40lbs row, 2x10x35lbs row.
4x12x4lbs rear delt flies

3x circuit:
8x95lbs high bar good mornings
NM Pushups (20, 14, 12, or something like that)
5x straight leg bridge per side.

Tuesday: Week 6, day 1
Basic Warmup (5 min bike+ dynamic stretches)
4x4 vertical jumps (getting improvement)
4x5x165lbs hang high pulls (grip issues limiting power, need to do hook grip)
1x5x155lbs; 4x5x165lbs high bar back squat.
4x8x40lbs cossack squats (had to alternate sides sets 3/4, the reps are going up in a way that I can't sustain with 50lbs while also increasing squats.)
5x10 inverted row (failed the last few reps on sets 4/5, left elbow felt clunky. Need more traditional curls I think.)
4x8x105lbs forward lunges per side (I now realize the program specified 4x6... oops. These were tough, focused on using my hips instead of only quads.

3x circuit:
45 second front neck bridge,
45 second back neck bridge.
10x 70lbs side bends per side
I decided to omit the planks, since I don't think they add anything to the program, especially once I add side bends or suitcase carries.
 
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