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Getting Strong First for Jiu Jitsu

Thursday:
5,3,2x 10lbs rope chins, superset with 5,3,2x95lbs military press.
10x5x10lbs chinups, superset with 10x5x75lbs military press.

30 minute workout. I’ve crept up to about 175lbs, maybe 5 pounds heavier than a few weeks ago. Getting back down now.
 
Friday:
15 minutes of 50lbs swings on the 20s.
15 minutes of basement springs on the 30 seconds.

Monday:
20 minutes of 1x165lbs power cleans on the minutes.
20 minutes of basement sprints on the 30s. Breathing hard. Not maximal though. Power cleans definitely prefatigued my start.
 
Tuesday:
5,3,2x20lbs rope chins at 173lbs bodyweight.
5,3,2x105lbs military press. Tough, some problem with my right lat area on the eccentric, possibly because I stretched my shoulders yesterday night.
8x5x25lbs chinups (hard), supserset 10x5x85lbs military press (comfortable, shoulder still bugging me.)
3x10 face pulls and reverse flies with 20lbs blue band. Shoulders have been bugging me, and I need to maintain my upper back.
 
Wednesday:
1,3,3,2 x175lbs power cleans. Clean technique, at least for me.
185lbs for 5,3,2 back squat, supserset with 3x5 2Leg bounds.
185lbs for 5x5 back squat. Going to college tomorrow, hopefully can get my workouts in.
 
Monday:
5x5 2L bounds, 3x10 skips.
15 minutes of sprints on the 30s, across the Fontbonne wrestling mat.

Tuesday:
4,3,2x20lbs rope chins (slipping off)
5,3,2x105lbs military press
10x5 20lbs chinups and 95lbs military press.
3x10 face pulls, 3x10x25lbs alternating DB curls.

Wednesday:
1,3,3,3x175lbs power cleans (nice college barbell makes this easy)
5,3,2x185lbs front squat (solid)
5x5x185lbs back squat (tough)
4,3,2 hanging leg raises to failure.
 
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Thursday:
5,3,2x20lbs rope chins,
5,3,2x115lbs military press (true 5rm. 5+second grind.)
6x5,4 20lbs chinups, 7x5x95lbs military press. (Failed 7th set)
3x15x20lbs blue band face pulls, 3x10x25lbs alternate db curls, 3x12x45lbs french press.
 
Friday:
5x5 2L bounds, 3x12 skips OT2M
15 minutes of sprints on the 30s, across the wrestling mat.
Doing some wrestling specific isometrics. Grips, and then body lock lift against the wall
 
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Tuesday:
5,3,2x115lbs military press. Another 5rm, but not quite so hard I think. Top of the forehead is the hard part.
5,3,2x20lbs rope chin. Very comfortable today.
5x5x95lbs military press. Pretty solid. Momentum is getting me through the tough spot, pausing there may be in order.
5x5x30lbs chinups. Solid. Went up in weight after rope chins were so easy.
2x8x135 bench press. Last set 0-1rir.
2x15x20lbs blue band face pulls.
15,13x45lbs overhead extensions.
2x12x25lbs alternating DB curls. (Pumped my bis and forearms. Like how ergonomic it is.)

Went with 5 down sets today, as the heavy presses are so taxing.
 
Wednesday:
Wrestled with some teammates yesterday, got beat up. I am ridiculously sore, in triceps, neck and upper back.

1,3x3 power cleans x185lbs. Later sets/reps got scuffed, not catching well.
5,3,2x195lbs front squat
5x5x195lbs back squat.
3x3 hanging leg raises.
 
Thursday:
3x30lbs, 2x3x20lbs rope chins. Failed #4 with 30lbs, probably fatigued me for presses.
5,3,2x115lbs military press (another tough 5rm.)
5x5x30lbs chinups and 95lbs military press. Focusing on locking out strong as the bar passes my forehead. Left shoulder started to bug me.
8x135lbs bench press- stopped because of discomfort in left pec area by the shoulder.
3x15x20lbs blue band facepulls.
2x15x45lbs french press
2x12x25lbs alternating DB curls. (These are pumping my biceps and forearms up.)
 
Friday:
5x5 2L bounds, 3x5 SL hops per side
Stopped sprints after a few minutes because I pulled my hip flexor. Mats tend to provoke overextention apparently.
Practiced flips unsuccessfully for a while.

Saturday:
2.46 mile run in 30:45 minutes.

Sunday: lots of clean front/back flips on trampoline. Practiced back flips from standing with eyes closed.
 
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Monday:

5x5 2L bounds
3x5 SL hops
15 minutes of sprints on the 30s.

Front flip practice: got three successful front flips with a running start and a catch in the deep squat.
 
Tuesday:
115lbs military press for 5,3,2 (still 5rm)
25lbs rope chin for 4+1,3,2
25lbs chinup for 5x5 (easy)
95lbs military press for 5x5 (easy).
7,6,6 DB bench press with 60lbs dumbells
3x15 face pulls with 20lbs blue band.
2x12 zottman curls with 25lbs dumbells
15,7,5,3 x45lbs french press (short rest)

Wednesday:
1,3x3 185lbs power cleans. Not a lot of pop today.
5,3,2x195lbs front squat. Pretty comfortable.
5x5x195lbs back squat.
2x10 bird dogs, 2s hold.
4,3,3,2 hanging leg raises
 
Thursday:
5,3,2x115lbs military press (a bit easier)
5,3,2x25lbs rope chin (solid. Visualizing wrists/arm drags, ect)
3x5x95lbs military press (stopped due to shoulder impingement on right side)
5x5x25lbs chinup
8,6,4 DB bench with 60lbs DBs
3x15 face pulls, 20lbs blue band. Perhaps not full retraction.
10,8,6x55lbs french press
10,8,6 Zottman curls with 25lbs dumbells.

Friday:
5x5 2L bounds
3x5 SL hops
15 minutes of sprints on the 30s.
 
Monday:
Lots of stance in motion. Stance shuffles for speed, worked on shots, underhook drop throwbyes.

Tuesday:
Gym closed this morning.
1.5 hour preseason workout. Lots of handfighting, absolutely exhausting.
 
Missed a whole week due to a bad cold.
Tuesday:
5,3,2x25lbs rope chin, 5,3,2x115lbs military press.
5x5x25lbs chinups, 5x5x95lbs military press.
17,10,8 shrugs pinching 25lbs bumpers.
8,5,4 dips (tricep pump, difficult groove. Did this because 65lbs db bench is unwieldy, failed after 1)
3x10 face pulls (already fatigued somehow, felt weak.)
8,6,4 side delt raises with 15lbs dbs. Barely to parallel, if that.
10,8,6 zottman curls x25lbs dbs. Probably not the strictest, especially 2nd set.
 
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Missed yesterday’s session. I’ll just double up on Friday.
Thursday:
1,3,3,3x185lbs power cleans. Actually miss loaded and failed 195 before realizing.
5,3,2x195lbs front squat. Pretty comfortable.
5x5x195lbs back squat. Fairly comfortable.
3,3,3,2,2 hanging leg raise, about 2 mins rest. Not perfectly strict all the time.
 
Friday:
5,3,2x115lbs military press. Another 5rm.
5,3,2x25lbs rope chin.
3x5x95lbs military press, 3x5x25lbs chinup (these were getting much harder than they should have been, so I stopped early.)
8,6,4 dips (solid)
3x15 face pulls,
10,8,6 15lbs side delt raises
8,6,4 30lbs db zottman curls.

I’m probably training way too hard. My shoulders were sore and tight for days, and still were somewhat today. Last two workouts both gave me doms. Gonna reduce intensity. I’ll probably switch to a combination of stance in motion and kb work on conditioning days as well.
 
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Monday:
3x5 2L hops, 3x5 SL hops
12 minutes of solo sweep and knee pull sweep practice
20 stance circles in 10 minutes- 15-20 foot dia, halfway around and back, as fast as possible in my stance. These killed me.

Tuesday:
4,3,2x115lbs military press (1-2 rir)
4,3,2x25lbs rope chin (1-2+ rir)
8,6,4x95lbs MP (2+rir), 25lbs chinup (1rir)
8,6,4 dips. Pretty comfortable.
8,6,4x15lbs side delts. Comfortable.
8,6,4 zottman curls with 25lbs dbs. 1+rir
3x12 face pulls
10,3+4+3, 7+3 pinch grip shrugs with 25lbs bumpers. Grip fared worse than usual.

Wednesday:
1,3,3,3x185lbs power cleans
5,3,2x195 front squat (comfortable)
5x5x195 back squat (1 rir towards the end)
3,3,2,2,2 hanging leg raise. 0-1 rir. Stricter form now.
 
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