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Getting Strong First for Jiu Jitsu

Thursday: Athlete Day:
5x5x70lbs swings (Felt great)
3x10 skips,
3x5 DB-Leg hops
3x5 SL hops per side
3x5 2L bounds
3x6 Alternating bounds per side.
10 minute jump rope, sneaking in some double-skips and cross-skips as well as 1 and 2 leg skips. Calves prefried so more 2L.
 
Friday:
Power cleans: 3x4x145lbs.
Clean shrug deadlifts: 5x5x185lbs.
50lbs OA swings for 20x3r in 10 minutes. (On the 30s)
Skipped the last superset, too smoked. (There’s no decree that thou shalt isolate thy hamstrings, lol)
Airdyne bike: 5 mins at 50rpms, 25mins ar 55rpms
 
Saturday:
Bench press: 125lbs for 5x7 (form improving). 2 min rest.
Towell pullups : 7,7,7,4,4 (getting better with these). 2 min rest.
Side delt raises: 12,12,8 with 10lbs plates, raising to a Y position. 1 min rest.
Towel rows: 10,10,5, 1 min rest
Miracle gro: 3 sets of 12+ with 25lbs plate (finding a groove that my shoulders like. That stretched position needs work.)
10,10,9x85lbs wide grip bent over row.
10,10,8x10lbs shoulder external rotations, no rest between sides.

Hour and 10mins, good work.
 
Monday:
Power Clean: 5x4x145lbs
Front Squat: 5x5x155lbs (Hard. The bottom position and a bit above paralell are hard. Need to stretch more, I wasn't well prepared for my 135lbs warmups.)
20 sets of 3x50lbs OA swings, on the 30 seconds in 10 minutes. Towards the end I was actually feeling my posterior chain like in 2H swings. I need to control my hinging better and use my hips and hams to drive. Breathing well. Not gasping but I was surely slow-cooking.
Moving Single-leg squats to Friday.
Superset 3 rounds:
20x bodyweight reverse hyper
5x razor curl (toes under a shelf) with chest elevated 2-3 inches on a pad. Have to slide back a bit to get started. Need a lot of work.
 
Tuesday:
Turkish getups: 50lbs, 50lbs, 50lbs, 70lbs.
Military Press: 95lbs for 7,6,5,4,3, 2 min rest
Pullups for 7,7,7,5,4, 2 min rest
Front delt raises: 3x10x25lbs plate, 1 min rest.
Ab wheel: 3x10, 1 min rest
Fat grip curls: 8,8,6 or so with 1 minute rest.
JM press: 10,8,4 with 65lbs. Obviously need to go lighter. Got harder when I started going bar-to-chin---- less delts and bounce off of biceps, I think.

30 minute zone 2 run. First half went well, the return was so sluggish I had to take a detour to get home on time. Combination of fatigue from yesterday (sore quads) and the wind being against me second half.
 
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Thursday: Athlete Day:
6x5x70lbs KB 2H swings, OTM.

3x10 skips, superset with 20,15,10 BW tib raises, as well as
20,20,10 Zercher carry "Marches" with 135lbs, 165lbs, 185lbs. These hit the anaconda muscles hard.

3x6 2L Hops. Superset with
3x10 Snatch Grip carry "Marches". Bar was slipping, and the bar still hit my thighs when I marched. 135, 165, 185lbs.

3x6 2L Bounds, superset with
3 sets of 70lbs suitcase carries: down and back, switch sides, down and back.

10 minutes jump rope. Single-leg hops were a struggle today. Cumulative fatigue for calves, probably. Got going a bit towards the end.

30 minute bike, 55rpms, 8.3 miles. About 150-155bpm. Towards the end I started almost entirely relaxing my arms and relying on leg drive. It just makes more sense. It also makes my quads burn.
 
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Friday:
Power cleans: 5x5x145lbs. Got hard to generate power at the end.
Clean shrug deadlifts: 5x5x195lbs. Got harder and harder to hold on. Had to start using chalk the last two sets.
50lbs OA swings for 10x4r on the 30s in 5mins.
3x8 Bulgarian Split Squats each side: 70lbs, 50lbs, 50lbs. These made me so out of breath lol. I want to split into seperate left/right sets, that way I’m not doing 16 rep sets. I’ll wait till I’m on all 70lbs.
 
Saturday:
3x3 clap pushups
7,6,5,4,5x135lbs bench press. 2min rest.
7,7,6,6,5 body weight towell chins. 2min rest.
12,12,9 side delt raises to a Y. 1 min rest.
10,7,6 bodyweight towell rows. 1min rest
1 set of 10x35lbs miracle gro. Shoulders cracking on each negative as my lats stretch. Stopped there. I probably need a real bench for these.
3x10x85lbs wide grip rows. Didn’t feel my groove today, so I won’t add weight next week.
3x10x10lbs shoulder external rotations, no rest between sides.

20x2r long cycle clean and jerk witb 50lbs kb. On the 30s, so a 10 minute period. Right hand feeling good.

50 minute zone 2 run. Ankle discomfort at the start, went away less than halfway through. Definitely going farther and faster.

Gonna write down my program in my notebook, I keep forgetting stuff like KB long cycle and neck bridges.
 
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Monday:
Power Cleans: 145lbs for 5x5 (Got hard at the end)
Front Squats: 165lbs for 7,7,6,5,2 (Last set my upper back collapsed and I dumped the bar forward as I hit the bottom. Upper back is uncomfortable now. Skipping swings due to this.)
2x5 razor curls. No chest elevation. Had to scrape my face backwards across the ground, even so I cramped my hamstrings.
3x20 bodyweight reverse hypers. Hips clicked at the top, lower back was uncomfortable at the bottom. Strange. Lower back pumped.
 
Tuesday:
Getups: 50,50,50,50,70lbs
Military press: 7,6,5,4,5, 2min rest
Pullups: 7,7,7,5,5, 2min rest
Decided against jerks today. Too smoked.
Did 1x10x25 front delt raises, had to stop because of some sort of shoulder impingement. Weird.
12,12,6 ab wheel rollouts. 1min rest. Failed 7, lol. Never see it coming on these. Gonna hammer these for a while, to work up to standing abs. Maybe add bands.
10,6,3x65lbs JM press, 1min rest. Ithink I was supposed to go 55, lol. These were hard.
8,4,4x55lbs fat grip curls. Felt good.
 
Thursday: Athlete Day:
7x5 70lbs swings OTM

3x20x155lbs zercher marches/cross-crawls,
Superset with 3x7 double-leg hops

3x short slosh pipe walks,
Superset with 3x10 skips

3x70lbs suitcase carries, down, switch, back— arm held farther out.
Superset with 3x6 double leg bounds.

15,15,10 body weight tib raises
3x30s neck bridges with 25lbs plate, 30 seconds rest between sides.

Airdyne bike: 8.1 miles in 30:00. Focused far more on my leg drive. Quads burned continuously, but heart rate was significantly lower. Good change, but painful.
 
Friday:
Power cleans: 5x5x145lbs (Focused on slow up, explosive jump at top.)
Clean Deadlifts: 3x5x205lbs (These were hard. Very hard to break off the floor, so I stopped at three.)
*Skipped swings. I think it's best to wait until my bodybuilding phase is over.*
3x8+8 70lbs Single-leg squats. 1.5 minute rest. Quads pumped.
 
Saturday:
AM: 55 minute run. Felt good.

PM:
3x3 clap pushups (not getting much height. Oh well.)
7,7,7,5,5x135lbs bench press (Finally using a real bench, not the floor. It's a cheap bench, and the setup is actually less stable, though I arch a little more. Last two 5th reps were really bad-- favoring right arm, losing upper back position. 2 min rest.
7,7,6,6,5x towell pullups. Exact same as last week. Oh well. I'm pretty heavy right now and I was already cooked from benching so I'll call it a win. 2 min rest.
3x20 Lu Raises with 5lbs plates. Toasted my upper back. Got into the groove on the last set. 1 min rest.
10,10,9 bodyweight towell rows. Gonna get rid of these in next phase, just not worth it. Partial rom is kinda dumb. 1 min rest.
12,12,9 side delt raises to parallel with 10lbs plates. Going parallel (T position) makes more sense with added Lu Raises. 1 min rest.
3x10 pullovers (straight arm) with 10lbs, 15lbs, 20lbs. Working on that full lat stretch that was bugging me in miracle gros. Feeling good there.
8,8,6x85lbs bent over rows. Failed 7. Focusing on upper back pulling and ab contraction. 1 min rest.
3x10x10lbs dumbell external rotations per side, no rest. Improving mind-muscle connection.

1:17:00 time to completion. A little long, need to trim down.
 
Strength Building and A+A Phase:

Monday: Leg Power Day:
-Power Cleans 5x3
-Front Squats 5x5, Superset Dead-bugs
-3x5 Snatch shrug Deadlifts.
-Neck Bridges

Tuesday:
30 minute Run.
Wednesday: Upper Body A
-5 getups
-5x5 Military press
-5x5 Pullup
-3x8 Bench Press
-Lu Raises
-Ab Wheel
-External Rotations

Thursday:
30 Minute Bike

Friday: Impulse day
-Two box power clean 5x3, 5x3 clap pushups
3x3 back squat/ 2L Hops
3x5 single-leg squats/ Skips
-Slosh Pipe/ 2L Bounds
-Tib Raises, Farmer carry
-10 min Jump Rope

Saturday: Upper Body B
-Hour long Run
-Plyo Pushup
-5x5 Bench Press
-5x5 Towell Pullup
-3x8 Military Press
-Pull Overs
-Side Delts
-JM Press
-Wide Grip Row
-Fat Curls
 
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Monday: Deload Week. Week 8.
Power Cleans: 3x4x145lbs. 2 min rest.
Front Squats: 3x5x165lbs. 2 min rest.
3x5 razor curls. 1 min rest between first two, had to rest extra for the last four reps because I felt my hamstring cramp. I have my foot extended under a shelf, that seems to increase calve involvement.
3x20 reverse hypers. 1 min rest.
 
Tuesday:
Committed to Fontbonne University!
1.5 hour wrestling Open Mat at FB,
30 minute run, felt light/fast
1.5 hour No gi.

My head hit the mat weird when I was sparring, have a slight headache. Maybe a minor concussion. Hopefully not though.
 
Wednesday:
Getups: 50, 70, 50, 70, 50lbs per side
Military press: 95lbs for 7,7,5,4 (missed 5th),4. 2 mins rest.
Pullups: 7,7,6,5,4. Focusing on clean reps. 2 mins rest.
Lu Raises: 3x12 with 10 lbs plates. 1 min rest.
Standing makeshift Ab wheel: 3x8, highest setting with cord folded. Big lat pump. 1 min rest
3x10x10lbs external rotations, no rest.
 
Thursday:
FB Open mat didn’t work out.

30 minute bike where I started at 55ish rpma, eventually stepped down to 50. Quads still burned though. No arms today.
 
Friday: Impulse Day:
3x3x135lbs Low Hang Cleans. Wrist hurt so I reduced load/reps
3x3x135lbs High Bar Back Squat, Superset with stair jumps: 3x3step jumps per set. Easy work. I couldn't accelerate the squats like I imagined I would, but the jumps felt smooth.
3x5x85lbs DBL-front rack KB Single-Leg Squats. Superset with SL stair jumps: 5r x 2steps per set, 3x3 on the last set. Did each side separately, but cut rest in half. Felt strong.
3x slosh pipe, superset with 3x7 Double-leg bounds. Felt great, I think the heavy lifting really helped wake me up for these.
15,15,10 tib raises superset with 3x70lbs suitcase carries, down and back each side. Held it away from me, great tension.
10 min jump rope: Doing the boxer skip now, but kick the rope every few hops. Felt good. Breathing hard.
25lbs neck bridge for 3x30s per side. 25secs between sides. Felt good.

1 hour BJJ sparring, mostly wrestling and guard in gi.
 
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