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Getting Strong First for Jiu Jitsu

Saturday:
1 hour run for 4.3 miles. 42 degrees, 34 with wind chill.
2 hours wrestling.

Hypertrophy day:
3x3 clap pushup
7,7,6,5,5x135lbs bench press, 1rir, 2min rest
7,7,6,5,4 towel pullup 1rir, 2min rest.
3x12 side delt raises to parallel with 10lbs plates. 1min rest.
3x12 pullovers with 20lbs,20lbs,25lbs. Left shoulder gets really uncomfortable if I don’t lower just right. Had to do them on my back on the floor to make them feel okay.
12,8,6x55lbs JM press to chin.
6,5x55lbs fat bar curls, 8x45lbs fat bar curls. Need to stay at bar weight longer. Maybe up to 12 reps/set.
Bent over wide grip row: 85lbs for 10,6,6. 1min rest.
 
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Monday: Lower Body Power Day:
Power Cleans: 4x4x155lbs (I'm surprised this went so well.)
Front Squats: 7,7,4,5,5x165lbs. Gonna nudge this upward. Hit an easy 185lbs as my warmup top set.
Up to 225lbsx1, 205x3 clean shrug deadlifts. Stopped when lower back didn't feel strong. Probably don't even need deadlifts.
5,5,1,2 razor curls, 1 min rest. Stopped 3/4th set when calves cramped. Owee.
3 sets of 1 minute alternating dead bug and bird dog.
 
Tuesday:
Quads sore.
2 hours of intermittent wrestling at Fontbonne open mat. Last one for a few weeks.
30 minute run. Heart rate shot up to 170 at the start, then dropped to like 135. Eventually normalized before halfway point.
 
Wednesday:
Military press: 95lbs for 7,6,5,5,4, 2 mins rest.
Pullups: 7,7,7,5,5, 2 mins rest.
Lu raises: 10lbs plates for 15,15,11, 1 min rest.
-1 (1 from the top) level standing ab wheel thing: 12,12,10 (left shoulderblade started hurting. Wicked lat pump.) 1min rest.
-12,12,10x10lbs shoulder external rotations, no rest.

Down to 175lbs. Restraining myself to as close to 1rir as possible, making slow progress again.
 
Thursday:
30 minute airdyne bike. 7.8 miles, 50-53 rpms, hr between 155 and 140. Quads burning.
1.5 hours nogi rolling
 
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Friday:
3x135lbs hang power cleans, 2x3x145 hand power cleans.
4x3 145lbs back squat, superset with stair jumps- 3/jump.
4x5x85lbs single leg squat each side, superset with SL stair jumps (2 steps first two sets, 3 steps last 2 sets (not fluid))
15,15,10 tib raises superset with 3x70lbs suitcase carries: down and back each side.
10 minutes jump rope, working on the boxer skip style
3x30second neck bridges each side with 25lbs plate, 20s rest between sides. Left hamstring cramped last back set, had to rest for a second.
 
Saturday:
4.44 mile run in 1 hour

Hypertrophy workout:
7,7,7,6,6x135lbs bench press (last 3 sets 0rir)
Towel pullup: 7,7,7,6,6 (last 3 sets 0rir)
Side delts: 2x6 with 10lbs plates, stopped due to shoulder clicking/pain. Odd.
Lat pullovers on floor: 12x20lbs, 2x12x25lbs. Easy work— slightly externally rotating by pushing with my pinkies helps a lot.
JM press: 10,9,7x55lbs, 1min rest
10,10,5x45lbs fat grip curls. Very sucky.
10,9,6x85lbs wide grip bent over rows. Lots of fast reps first two sets, probably need a slower tempo.
 
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Monday:
30 minute run.
Knees were iffy all day and my hips hurt during warmup power cleans, so I switched up my order.
1 hour advanced class.
 
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Tuesday:
Power cleans: 5x4x155lbs. Good groove. Hips still iffy, but they got better as I got into it.
Front Squats: 7,7,6,6,5x165lbs. Back a little unstable in the hole. Probably need to either widen my stance or video my sets and evaluate from there.
Razor curl: 3x5, 1 minute rest.
About 2x8x135lbs hip thrust, got frustrated with my setup and stopped.
3x10 one leg hip thrusts. Much better, though I need to focus on form.
 
Wednesday:
Getups: 50lbs, 70, 70, 70, 70lbs.
Military press: 95lbs for 7,7,6,5,4. 2 min rest.
Pullups: 7,7,7, 6+1, 5+2. Good pump, needed that extra work. 2 min rest
Lu raises: 15,15,11 with 10lbs plates. 1 min rest
-1 ab wheel rollout (standing approximation): 3x12, 1 min rest.
3x12 10lbs shoulder external rotations, no rest.

I’m about 175lbs. Started the MyFitnessPal program yesterday, want to get to 150-165lbs, depending on how much lean body mass I turn out to have.
 
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Thursday:
4.6 mile bike in roughly 20 minutes, 51-53rpms. Cut it short due to constant quad burning. Raising the seat for next week.
1.5 hour nogi. Tapped a purple bent, which was cool.
 
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Friday:
3x135lbs, 2x3x145lbs low hang power cleans,
5x3x145lbs high bar back squat, superset with
5x4 stair jumps, 3 steps
5x5x85lbs bulgarian split squats per leg
Superset with 5x6 OL 2-step stair jumps. Getting better at allof these.
3x15 body weight tib raises superset with 3x 70lbs suitcase carries (time to move past these I think)
10 minutes intermittent jump rope, finding a great groove in my boxer style skip.
3x30secs neck bridges with 25lbs, each side, 15 seconds rest.

1 hour gi sparring.
 
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Saturday:

1 hour no gi technique. Missed first half of class, unfortunately.

Bench Press: 5x7x135lbs (No fat grips, I forgot them lol. Nice to know I can get all those reps without them though.) 2 mins rest.
Towel Pullup: 4x7, 5+1+1. (Going to do the rest-pause thing for the pulling muscles.) 2 mins rest.
Side delt raises: 15,15, 10 with 10lbs plates. 1 min rest.
Floor pullovers: 3x10x35lbs. Didn't get full depth because of the way I was holding the plates. Maybe it's time to go back to the bench. 1 min rest.
JM press: 10,10,7 x55lbs. 1 min rest.
Fat grip curls: 45lbs for 10,10,6+3+1. 1 min rest.
Wide grip bent over rows: 10,10,9+1x85lbs. Felt surprisingly easy. Might up weight after next week, also might do them earlier in the workout. 1 min rest.

Just counted, this is the end of week 6 with 5x7 upper body lifts. 1 more and a deload.
 
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Sunday:
Run: 4.6ish miles in 1 hour. HR monitor died at the last 4th, so I pushed it a little on that last part.
 
Monday:
Power cleans: 5x5x155lbs. 2 mins rest (hard)
Front Squats: 5x7x165lbs front squats, 2 mins rest (also sucky).
Razor curls: 7,2,7,7 (rested pretty long, calves cramped. Hate this setup lol.
Deadbugs: 1 min, 1 min, 30s, with 1 min rest in between.

1 hour drilling submission escapes +sparring in gi.

Tuesday:
30 minute run,

Almost 2 hours nogi submission escape drillind and sparring. My knee slice is getting good, my guard is still bad. I’ve been getting into watching Andrew Wiltse’s guard passing stuff, works great.
 
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Wednesday:
Getups: 5x1x70lbs within 10 minutes
Military press: 95lbs for 7,7,5+0, 5+0, 4+0, 2 mins rest. I didn’t get a single rest-pause rep. Also noticed the first rep is by far the hardest. My military press must be bouncing out of the bottom. Oops.
Pullups: 7,7,7,6+1, 5+2, 2 mins rest. Those rest pause reps were hard.
Lu raises: 10lbs plates for 15,15,13. Not sure how strict these are.
Partial rom standing ab wheel: 3x12. Very short rom, but great ab tension. Not so much lat pump/engagement compared to the hanging bar version I was doing.
3x15x10lbs shoulder external rotations.

I weigh 173lbs right now. I need to get stricter in my pullups. I also want to do at least 5 sets of ab wheel: 2-3 sets partial standing with low reps, 2-3 sets of high rep kneeling rollouts.
 
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I’m thinking about what to transition to after next week. This definitely needs editing. Need to get the bodybuilding and conditioning to a reasonable level.

Strength, power, aerobic and A+A endurance.
M: Power cleans for 5x3, front squats 5x5. Neck Bridges, razor curl. RDLs.
T: Getups, Military press 5x5 Top set, 5x5 pullups. 3 sets pushups/ Krok rows
-3x ab wheel, side selt, and fat grip curl, banded shoulders, grip squeeze, forearm curls.
-30m run.
W: A+A sprints
T: Hang or rack cleans, 5x3 back squats, superset with plyos. 5x5 SL squats superset with plyos. Swings, HLR+tib raises, jump rope.
F: A+A swings
S: plyo pushup, Bench press 5x5 top set, 5x5 towel pullup. 3x8 military press, 3x8 bent over rows.
-3x ab wheel, 3x fat grip curl? Grip squeeze, forearm curls.

-60m run

Essential:
Lower body Strength, power, speed
Upper body strength, especially pulling.
A+A sprints and kettlebells
LISS
Stretching, SPP isometrics.
 
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Thursday:
Airdyne bike: 7.5 miles in 30 minutes, 50rpms. Hr was around 145. Quads burned noticeably less. Gonna raise the seat one more.

1.5 hour nogi, including a lot of gaurd play/passing. Got some passes, including a knee slice from HQ, and I managed to reverse one of the older black belts from half guard.
 
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Friday:
Garage gym was taken over by HVAC people.
5x7 double leg hops
5x3 forward gwiz jumps each side
10 minutes of continuous mock-jumprope.
3x30second neck bridge each side no rest.

2x10s max isometric squeeze per side with foam roller:
-rear naked choke
-double under hooks
-head and arm choke
-Collar tie
-Gripping my water bottle.
 
Saturday:
4.25 mile run in 60 minutes
1 hour wrestling + 1 hour nogi. With a big, athletic former wrestler, tough rolls.

PM:
10,10,10,9,7 clap pushups. Bench still unavailable.
5x7 towel pullups (woo!), 2 mins rest
15,15,10+5 side delts w/ 10lbs plates, 2min rest.
Lat Pullovers on floor for. 3x20x25lbs. 1min rest.
JM press: 15,12,9 with 45lbs bar to chin.
Fat grip curls: 12, 10+2, 5+4+1+2 (or something), 45lbs, 1 min rest.
Wide Bent over rows: 10, 9+1, 6+3+1 with 85lbs. Focusing on the stretch at the bottom, upper back contraction at the top.
 
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