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Getting Strong First for Jiu Jitsu

Monday:
1.5 mile run test: 10:30.
7 minute/mile average pace. I’m pleased but also disappointed. I ran a good pace and pushed through a lot of discomfort. But I was hoping to hit the 9:00 minute mark, and I obviously misjudged the level of improvement necessary to reach that. So much more work is necessary… or so I think.

I’m using the run times as an indicator of VO2 max, and I rechecked the standards.
49-53 VO2 max for elite cadets (high schoolers). Using the formula (483/decimal minute 1.5mile time )+3.5, I get 49.5, and the chart gives 48. So I’m at the cusp of elite wrestling conditioning. By this formula, I need 9:45 min/sec to reach 53. Not too far away. The chart still demands far more endurance for some reason. But the chart is from 1995, so I’ll use the formula.
 
Stephen B. said:
Saturday: 1.5 miles in 11:50!

July 9 score: "1.5 mile run: 14:28 minutes:seconds. Calculated to VO2 max of 37. Needs improvement, although this is much better than I expected, likely due to A+A pistols. I ran continuously, feet and lungs my limiter. Never ran a mile without having to stop before."

My new VO2 max is 43 to 44. I'm quite pleased with the improvement, especially as I haven't been doing much running.
Click to expand...
80 seconds improvement! My previous PR was slower than I remembered. Encouraging!
 
Tuesday:
5,3,2 bodyweight rope chins superset with 5,3,2 85lbs military press. Pretty solid.
10x5 chinups and 65lbs military press. Gonna do 10 sets I think, and cap at 30 minutes.
3x8x105lbs bent over rows, 1m rest. Tough, not much mind-muscle connection.
6,5,4x55lbs fat grip curls, 1m rest. Tough but good.
3x8x45lbs french press, 1m rest. Good.
50 minute workout.
 
Wednesday:
2,3,2,3x175lbs power cleans
5,5,4x175 clean low pull (finger started blewding last rep. Reopened cut from work on Monday.
5,3,2x165lbs front squat.
5x5x165lbs back squat. Groove was surprisingly weird.

Superset:
5,4,3 hanging leg raises (Full HLRs!)
3x6 razor curls.

Took less than 50 minutes, but I’m decreasing warmup sets and rest between back squat sets.
I like the concept of PTTP Bear, but instead of decreasing weight, swapping to an easier, more volume-friendly variation. Should have my schedule locked down by end of next week.
 
Thursday:
5,3,2x85lbs military press, superset with 5,3,2 rope chinup. 2 minutes rest.
10x5 chinups and 65lbs military presses. 1.5ish minute rest.
3x5x135lbs bench press, 2m rest
15,10,10 ab wheel, 2m rest
3x15 10lbs side delt raises. 2m rest.

Still sore on Friday from Wednesday.
 
Saturday:
2,3,2,3x175 power cleans, 3x5x175 clean shrug pulls.
5,3,2x165 front squat, 5x5x165 back squat.
3x5 alternating lunges x135lbs. Tough.
 
Tuesday:
1,2,2,2,3x175lbs power cleans. Trying to get 1,3,3,3, but it’s been tough.
Skipping clean pulls to push squats. The squats will support my pull anyways, may as well focus on the Bearish portion.
5,3,2x175lbs front squats. 5x5x175lbs back squats.
5,4,5 hanging leg raises.
3+1+1 razor curls. My calves cramped really badly, so I stopped. Weird. Need to get a proper setup so I don’t have to curl from my toes.
 
Wednesday:
5,3,2x 10lbs rope chins, superset with 5,3,2x95lbs military press.
10x5x10lba chinups, supserset with 10x5x75lbs military press.
8,6,4x125lbs bent over rows.
6,5,4+1+1 55lbs fat grip curls.
3x10x45lbs overhead tricep extensions

Thursday:
4.64 miles in 1:02:00. 1 hour run, mostly zone 2. Got far more difficult on the return.
 
Friday:
5,3,2x10lbs rope chins, superset with 5,3,2x95lbs military press.
10x5x10lbs chinups, 10x5x75lbs military press.
3x5x135lbs bench press.
15,15,10 ab wheel rollouts.
 
Saturday:
1,2,2,2,2x175lbs power cleans.
5,3,2x175lbs front squats.
5x5x175lbs back squats.
3x45seconds neck bridges with 25lbs each side. Kept neglecting these for weeks.
 
Super busy Monday. Had to miss my run. Still caught bjj though.

Tuesday:
1,2,2,2,2x175lbs power clean. Fairly good technique, feeling solid.
5,3,2x185lbs front squat.
5x5x185lbs back squat. Last three sets I focused on doing squatier reps, rather than bounce-good morning like I started a few weeks ago. 5th reps were still good mornings though.
6,3+2,4+1 hanging leg raises. 1.5m rest.
 
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Tuesday night I got sick, rested all of Wednesday.
Thursday:
5,3,2x20lba rope chins
5,3,2x105lbs military press.
7x5, 4+1x20lbs chinups (stopped at 8 sets in 15 minutes, last set had to rest-pause.)
10x5x85lbs military press (just within 15 minutes. Really tough. A bit of shoulder discomfort. Really felt my upper back contract.)
2x5x20lbs chinups (finished my 10 sets).

Skipping accessories to hammer the main lifts. Tough workout.

2.2 mile run in 32:00 minutes. Hot and slow, quads already tired from arms. Which is weird. Maybe it’s the sickness.
 
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Tuesday:
5,3,2 rope chins, superset 5,3,2x85lbs military press. Took 7 mins.
10x5 chinups and 65lbs military press in 15 minutes. Pushed the last few sets because I wanted to stay in 15 minutes for some reason.
3x5x135lbs bent over rows.
 
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Wednesday:
2.5 ish mile Z2 run in 31:00 minutes.

Later:
1x50lbs OA swing every 20s for 10 minutes. Easy. A little flaccid, but easy.
Short sprint across the basement every 30s for 10 minutes. Got sweaty, breathed a little heavier, but felt fast and strong.

Kettlebell axe is not yet out, but I’m applying the principles of the newsletter that came out recently. This will probably be my main mode of conditioning for the preseason.
 
Thursday:
5,3,2xBw rope chin, supserset 5,3,2x85lbs military press. Easy.
10x5 chinups, superset with 10x5x65lbs military press.
8,6,4x135lbs bench press. No fat grips this time. I think I could have done 9 or 10 reps, which is nice.
 
Friday:
Power cleans: 175lbs for 1,3,3,3 (felt solid .)
Front squat: 165 for 53,2
Back squat: 165 for 5x5.

Easy fast workout.
 
Monday:
OTM power clean: 1x165 for 15 minutes.
15 minutes basement sprints on the 30s. Breathing heavy.
2 sets 25lbs neck bridges for 45s each side.

Just now getting back to BJJ because of sickness. I think it was a sinus infection.
 
Tuesday:
5,3,2x10lbs rope chins. Slipping down the rope.
5,3,2x95lbs military press. Easy. Took 10 minutes.
10x5 10lbs chinups supserset with 75lbs military press. Took 20 minutes.
 
Wednesday:
Power cleans: 175lbs for 1,3,3,3
175lbs front squat 5,3,2
175lbs. Back squat 5x5.
35 minute workout. Solid.
 
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