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Getting Strong First for Jiu Jitsu

Monday: Deload week:
4x4x155lbs power cleans (2 min rest.)
5x5x165lbs front squats. (2 min rest. Strong.)
3x7 razor curls (1 min rest, felt good)
3x10 SL hip thrusts (struggling to feel the glutes. This has been a big issue.)

1 hour gi gaurd pass drilling, 30 minutes sparring. Did a great job passing, still bad at guard.
 
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Tuesday:
3x70lbs getups per side. Left side was unexpectedly shaky.
Military press, but with good technique. 95lbs for 6,6,5,5,4. Might have done 7 on tbe first set. Was quivering in the final rep of each set. Delts tired. 2 mins rest.
Pullups: 7,7,7,6,5. 2 mins rest.
Lu raises: 8,8, 15,12 (did extra sets because my shoulder was clicking so I stopped. Stretching my shoulders farther out to the side fixed it. 1 min rest.
Standing ab wheel, partial rom. 10,8,8. At the limit of my trunk/lats. 1 min rest.
3x15x10lbs shoulder external rotations, no rest between sides.

PM: 30 minute run.

No Gi practice: some gaurd pass drilling. My Daisy fresh knee slice is quite different from the traditional version my gym teaches. Lots of sparring, some good passes and sweeps. Getting good at forcing HQ, except on Ryan.
 
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Wednesday:
1.5 hour advanced training. Tried to do my situp guard wrestle-ups, with mixed success, largely because I forgot a few details.
 
Thursday:
3x3x145lbs hang cleans. Didn’t like the feel of these much. On the 2nd minute.
3x3x145lbs CAT back squats, superset with stair jumps, 3 step. On the 2nd minute.
3x5x105lbs single leg squats with mixed kbs, superset with SL stair jumps, 2 steps. On the 2nd minute.
3x15 body weight tib raises, 1min rest.

1.5 hour nogi. Work on knee cut, getting snappy reps. Sparring, still have terrible guard. Lots of time in bottom mount. I think my guard is bad largely because I’m bad at rotating my hips.
 
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Friday:
10 minutes intermittent jump rope. Kockboxer style. Intermittent because of skill, not conditioning.
3x30sx25lbs neck bridges front and back, 10s rest.

1 hour sparring. Got really frustrated, lots of mistakes and lost positions that shouldn’t have happened.
 
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Saturday:
4.16 miles in 59:30 minutes. Was sluggish first half, kept spiking my HR at the start, sped up second half by pulling more with my hams.

2 hours Wrestling: felt sluggish. Right hip funky, hurts when I lift my leg.
Working on Russians and underhooks, singles and doubles. Drilled front headlock go-behind/darce. Found that my shots got better when I aim to collide with his hips.

PM: Hypertrophy day:
3x3 clap pushups, 1 min rest.
7,7,5,5,5x135lbs fat grip bench, 2m rest.
5x7 clustered towel chins, 2m rest. Haven’t been doing full extension at bottom, I feel like that’s covered by pullups.
15,15,12 sides delt raises with 10lbs plates. 1 min rest.
10,10,7 45lbs fat grip curls, 1m rest.
10,10,7,3 55lbs JM press to chin. 1m rest.
10,10,10,2 85lbs wide grip bent over rows, 1m rest.
Kinda can’t wait for the next phase. Heavier weight, more pulling, A+A.
 
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Monday:
Power cleans: 5x2x165lbs. These were challenging. I suspected that the weight jumps were going to get hard. 2m rest.
Front Squats: 175lbs for 5,5,5,5,4 (maybe could have gotten the last rep. Not sure. 2m rest.
Razor curls: 3x8, 1m rest.

Later: 12x135lbs Rdls. Realized I can just do one set of this stuff, not three. 5/3/1 style. This was a long way from failure in my legs, grip and lungs were suffering. Next time, I’ll do 15, and whenever I can do all 15 I’ll add weight.
 
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Tuesday:
Getups: 3x70lbs.
Military Press: 5x65#, 5x75#, 5x85#, 5x95#, 4x105#. Shaky last rep. About 1.5-2m rest.
Pullups: 5x5 at 0,5,10,15,20lbs. 1.5-2m rest.
10,7,6 clap pushups, 1m rest.
Krok rows: 3x15x50lbs Kb, 1m rest.
3x6 partial standing ab wheel. ~6” away from toes of squat stand. 1m rest.
15,15,10+5 side delt raises with 10lbs plates.
8,5,3x55lbs fat grip curls. Unexpectedly tough sets.
Ditched shoulder rotations for banded work.
little red band: 3x10 reverse fly, 3x10 Y raise, 3x10 face pull. 30-60s rest. Broke the band.
3x20 pullaparts with 50lbs red band. Good pump with these.
3x10s isometric water bottle squeezes.

2.45mile run in 30 minutes. Surprised by this pace, faster than my hour run paces. Maybe just due to route.

1.5 hours nogi. Some half guard knee shield passing technique, then rolling. Got stumped by reverse delareva, basically just tried to force half guard when stepping to opposite side failed. Did a lot of bottom, ended up wrestling up most of the time as Nolan tried to pass without an underhook.
 
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Wednesday: KB Swings A+A
15 sets of 5 with 70lbs 2H swings in 15 minutes. Letting HR drop into Zone 1 (<145bpm) before next set. Got into a good groove. Good power, didn’t breath too hard.

1.5 hours gi. 30 mins double unders passing, 1 hour sparring. Focusing on HQ passing and guard play. Sucked at guard, didn’t even get to delareva, got stuck in half guard.
 
Thursday: impulse day
Rack-power cleans from just above the knees. 5x2x135lbs. Tough to pull from dead stop. 2m.
High bar back squat: 5x2x155lbs. Superset with 5x5 2L bounds. 2m rest.
KB Single leg squats: 70+35 for 3x5 per side, superset with Gwiz jump —>stair jumps. 2m.
10 minutes jump rope. Getting better at rythm, though still frustrating. Will take a while to master.
3x30s neck bridges with 35lbs each side, super set with 3x15 tib raises. No rest timer.
5rx5s torture twist, 3rx5s, 3rx5s

1.5 hours Nogi class. It was a super unique, super fun class. We went over basic leglocks with prof. Mike, who’s finally back. It was only me, coaches Nick and Vivian, and Professor. We talked for a while about jiu jitsu, competing, Gracie Barra’s history and the IBJJF (not many good things to be said there, sadly). Then me and coach Nick went at it, up/down and wrestling. I got wrecked on bottom, did okay on top with HQ, got leglocked. Wrestling was tough. Got some good shots at first (from space, because Nick’s hand fighting is so good), then ended up just trying not to get guillotined for the 3rd time as my neck got tired.
 
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Friday: A+A hill sprints
15x 10second hill sprints in 22 minutes, letting HR drop below 145 before rach sprint. Sucky workout. Quads burned at the end, felt like I lacked power at the start and last part of the sprint.
 
Saturday:
4.95 mile Z2 run in 60 minutes! 12:24 average pace! Should have pushed the pace weeks ago.

PM: Hypertrophy day:
3x3 clap pushups
Superset 5x5 fat bench up to 145lbsx5 with 5x5 towel chinup up to 20lbsx5. 1-2m rest.
8,8,5+2+1 75lbs Military Press, 1m rest.
10,10,8+2x95lbs wide grip bent row, 1m rest.
10,10,8x45lbs french press, 1m rest. Wicked pump.
10,10,8 ab wheel, 1m rest. Lats struggled.
45lbs Fat grip curls: 15, 8+2+2+1. Wow that was hard, decides to stop there. Experimenting with higher rep myo-rep matches. 15s might be a perfect top end rep number.
3x10s grip squeeze superset with 3x10 reverse flies and face pulls with 20lbs band.
 
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Monday:
2.6 mile run in 30 minutes. Pushed the pace again, new PR. Had to stop and tie my laces at halfway point because I was wearing my old shoes.
 
Tuesday:
2,3,3,3,2x165lbs power clean.
5x5x175lbs front squat. Very hard. Had to rest extra on last 2 sets. Sucked pretty bad.
Skipped rdls, too fatigued already.
3x8 razor curls, 1 minute rest.

Swapped monday and tuesday because I was still sore in my legs on Monday.

1.5 hours nogi.
Passing and gaurd retention drills, sparring with AJ. Passed his gaurd a lot with knee slices and half gaurd mostly, but couldn’t hold him down. Found a lot of success using butterfly half guard to get to get sweeps/better positions.
 
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Wednesday:
Pullups: 5x5 up to 25lbs, 5lbs increments. Supserset with 5x5 military press up to 105lbsx3, 20lbs increments.
3x6x70lbs krok rows. 1m rest.
10,8,8 clap pushups, 1m rest.
8,8,4+2+1+1 chinups, 1m rest.
15,15,11+4 side delt raises with 20lbs plates, 1m rest.
3x5 partial standing ab wheel. A few inches make a huge difference.
3x10s iso grip squeeze.
Good session. Legs sore, need to cut conditioning volume.
 
This weekend was graduation night and party. Ate way too much food, missed the rest of thr workouts. Treating it like a deload week. I’m also going to stop doing A+A for a while, it’s too much combined with LISS. I’ll test my 1.5 mile time in a few weeks.
 
Monday:
3x70lbs getups
5x5 military presses up to 105lbs for 4, superset with 5x5 pullups up to 30lbs. Up to 2m rest.
3x8x70lbs krok rows. 1m rest.
10,8,6 clap pushups. 1m rest.
2,5,3 standing ab wheel, partial ROM. 1m rest.
8,7+1,4+3+1 chinups. 1m rest.

1.5 hours gi. Did good, got some intuitive pressure passing on top, but mostly I developed my gaurd. Did really well, I think. Beat a visiting bluebelt top and bottom, and got my guard complimented by a brown belt.
 
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Tuesday:
Power clean: 5x3x165lbs. Form was inconsistent, but better than last week I think.
Front Squat: 4,3,2,1,1x185lbs. Holding back a little, will add reps incrementally.
Razor curls: 3x9 (had to rest-pause a little due to cramps.
3x10 20lbs banded reverse flies and Face pulls.

Missed No Gi because I didn’t wash my uniform. Going to study videos instead.
 
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Friday:
Rack power cleans: 3x135lbs, 2x3x145lbs. Felt good.
Back squat sets of 3, superset with 7x 2L bounds: 135, 145, 155, 165, 165. Comfortable tempo today, varying based on recent article.
3x8x115lbs forward lunges, superset with 2-step SL stair jumps
20,17,15 tib raises.
3x30s neck bridges es, 30s rest: 50lbs, 35, 35. Tough.
 
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