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Getting Strong First for Jiu Jitsu

Tuesday:
P3: All level two sequences for 30’s. Side lying level two was tricky, neck rotations were clunky. 10,9,8,8 deadbugs.

Wrestler’s Edge Offseason B aerobic power:
5 min easy bike warmup, 4 sets of 2 minute Zone 3 bike intervals with 2 mins rest, 62rpms, hr between 167 and 182. 5 minute cooldown. (My max was actually 190bpm, will go easier next time. This was a tough session.) 7.77 miles total.

Think I might be too smoked for lifting, lol. My posterior chain is pretty sore from swinging.
 
Wednesday:
Power cleans: 3x135,3x155, 3x3x175lbs. Solid.
Squats: 3,3,5x185lbs. Started off weak but got better. Still recovering from yesterday. Not taxing.
Bench press: 155x2,3,3,2 reps
Rope chins for 5,3,2, 2x5 pullups
5,3,2x135lbs bent row,
3x10 external rotations with bands, elbow on hip.
 
Thursday:
Giant: 10x6x50lbs military press in 30 minutes. NL=60. Found it harder and harder to recover with time. Found it hard to do the active negative today, maybe due to back work yesterday. Definitely gonna cut that down.

Decided to relegate swings to once per week to recover more.

P3: All level two positions for 30 reps of beathing and neck work. Side lying was hard. Had to pause multiple times in side lying and prone to let my shoulders relax as well as neck for side lying, probably because of the presses. Also had side-hip cramps in side lying, had to deliberately relax and breath through it to mitigate them. Did egg rolls and head-rolls, and 4x10 deadbugs: felt much stronger and more “knit” across the body than before.
 
Friday:
Aerobic power training: 5 min easy jog, 5x2minutes zone 3 (167<bpm<182), 2 min recovery job between, 6 minutes cooldown jog. 31 minutes total.

P3: same as before with phase 1 level 2, but 4x11 deadbugs.
 
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Saturday: Off:
Had a lot of shoulder pain. Probably from the dramatic increase in military press volume. A jump from 30 reps in 1 workout to 70+ reps in 3 different workouts was doomed to fail lol. I’ll take a light weak of lifting and work on my technique, then do 2/2/2 of lifting, KB conditioning, and cardio.
 
Monday:
Trying some new programming.

5x5 vertical jumps
Power cleans: 4x155, 4x165, 3x175, 2x185, 1x195, 4,3,3x175lbs.
Front squat: 3x5x185lbs.
5x5x155lbs bench press, superset with 5x2 rope pullups.
10,10,7 banded external rotations.

P3: phase 1: level three in Prone and supine. Level 2 side lying. 4x11 deadbugs.
 
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Tuesday:
P3: Phase 1, level 3 prone/supine, level 2 side lying. 4x12 deadbugs. Skipped power for others.
8x4 50lbs KB press,
8x4 50lbs OA Swing

3x10 neck bridge reps, flexing and extending (not fully) for reps
3x10 loaded front bridge neck rotations from 6-point position, looking with eyes each way. Hips slightly in front of knees.
Wednesday:
Neck is sore from yesterday.
P3: level 3 for all phase 1 positions. Level two was weird, awkward, and hard. Hard to find a lot balance with shoulder packed underneath and shouldes/hips square. Hard to breath properly.
4x15 deadbugs - focusing on keeping my lumbar pressed into the ground rather than lifting my hips all the way off the ground. Once I get 25, i’ll go back to my harder variation as it seems like a good bjj movement.
Aerobic power W2D1:
5 min easy bike warmup
4 Z3 intervals at 59-61rpms for 2.5 mins with 2.5m rest intervals. HR between 167-182. Had to go from about 61 to about 59 rpms to stay in zone.
7.5 (2.5+5) minute cooldown at 40 to 47 rpms.
Max hr of 184 (went a bit too high), 147bpm average over 30 minutes.
 
Thursday:
3x2 single leg verticle jumps each set
Power cleans: 4x155, 4x165, 3x175, 2x185, 1x195, 3x3x175.
High bar Back squat: 4x5x205lb
4x4 bench press with 145lbs, superset with 5x5 pullups. Not that hard.
3x5 45’ incline curls and incline tricep extensions with 20lbs dumbells. Hard curls, easy triceps.
 
Friday:
P3: Phase 1 level three supine and sode lying. 4x25 deadbugs, probably not that strict. Hard to breath deeply in side lying, neck nods are uncomfortable still.

10x4 OA swings with 50lbs kb. Felt pretty crisp, not sure if it’s P3, practice, or both.
Tried a single OA swing with 70lbs each side, grip is definitely not ready.
 
Saturday: W2 D2 aerobic power running
5 min easy run to warmup and cooldown.
6 intervals of 2m on and 2m off. Zone 3, so 167<hr<182. Heart rate actual max was 184, mean 155. Had to slow down significantly at certain points. 2.88 miles distance in 34.5 minutes.

Have been sick for a few days, really felt it while running. My weight is 182, but I did eat way more than I should have yesterday (free donuts at work). I abandoned the Hit the Target Fat loss plan a while ago, I want something more sustainable.
 
Monday:
Up to 205lbsx1 top set power clean. Much cleaner than my 205 max last summer.
5x5x205lbs back squat. Within the lines, but not by too much.
5x5x155lbs bench press. Focusing on biceps/pecs definitely makes the bench weaker for me.
4x3 towel chinups: solid
4x6 30’ incline curls with 2x20lbs. Good pump, 0rir last set.

I’m 4ish chapters deep into Atomic Habits. I notice that I tend to boredom eat, or eat purely out of desire for tasty food. Just observing my habits and thinking things through for now.
 
Tuesday:
P3: level 3 side lying, 4x25 deadbugs. Will do straight legs next. Will try to get the rest later.
12 sets of 4 50lbs OA swings OTM
 
Wednesday: Aerobic Power W3, D1
5 min easy bike
4 sets of 3mins on 3 mins off Z3 at 59-61 rpms. 167<HR<182.
5 mins off.
34 minutes total. Max HR of 184, mean 140. 9.98 miles total, 47rpms average, 132watts average
 
Thursday:
5x3 SL verticle jumps- better mechanics, not much height.
5x4x175lbs power cleans
4x5x185lbs front squats
4x4x145lbs bench press, superset with 5x5 chinups with 10lbs. These were hard, had to rest extra.
8,6,4 side lying external rotations with 15lbs Dumbell
3x3 sloppy HLR.
 
Friday:
4 sets of four OA swings with 70lbs, starting with a deadlift and doing partial swings from the top. Felt solid and productive, got pretty decent height at times.
 
Saturday:
Aerobic Capacity W3D3:
Light jog warmup (had to stop at a stoplight for a minute), 5 sets of 3 minutes Z3 work and 3m Z1 rest, 5 min recovery jog.
Feet/calves burned. HR didn’t go down as far as usual during rest, maybe because I wanted to keep a decent pace during rest for more miles.
3.24 miles in 40 minutes, max HR 187, mean 152.
 
Monday:
This should be my hard week before I deload.
Up to 205lbsx1 power clean. Not too crisp.
5x6x205lbs back squat. First two sets I hitched a lot, then O fixed it. It’s was hard to do all the reps without hitching.
5x6x155lbs bench press. For some reason, these were destroying my triceps. Last set was a true max effort. That said, this was the most comfortable technique.
4,4,3 rope chins. Sets of four were too much, and I skipped the last set to prepare for that last bench set.
5x6 30’ incline curls with 2x20lbs DBs. Last set was a max effort.
8,6,6 side lying external rotations with 15lbs DB.

1 hour of work. Pretty taxing. Ready to deload, then bump up the reps a little. I’m probably training too hard already to further increase load.
 
Was supposed to do swings yesterday, but I put it off until after wrestling practice and ended up being too fatigued.
Wednesday:
Aerobic Power W4 D1: Bike:
4 sets of 3.5min Z3 bike, 3m rest. 5 min warmup/cooldown. 36 minutes total.
Rest/warmup/cooldown at 40-45rpms. Work pace 60rpms. 11miles distance, 48rpms average, 139watt average, 258watt max.
185 max HR, 144bpm average.
 
Thursday:
4 sets of 3 1L jumps.
5x5x175lbs power clean (very hard)
Skipped front squats due to fatigue.
6,6,6,6,5 10lbs chinups, superset with 4x3 OA pushups elevated 2ish feet.

Super hard workout, gonna have to redo that week. Will probably swap front squats with pistols, add wide grip rows and HLRs. Maybe add pressing back in. We’ll see. Two weeks left till I’m training at my home gym again.
 
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