all posts post new thread

Getting Strong First for Jiu Jitsu

Saturday:
Returned to BJJ training today. Two weeks ish left of school, will be too busy to train during the week for most of that.
At open mat today I hit an over under throw. It wasn’t against someone good, but it was cool.

Aerobic Power W4D2:
4sets of 3.5 minutes Z3, 3m recovery jog and 5 minute warmup/cooldown jog. 3.06 miles in 35 minutes. 154BPM mean HR, 184 max.
Not my best run. Had to tie my shoes over and over again, and I lost focus a couple times, resulting in a wobbly pace.
 
Monday:
5 sets 5 verticle jumps. Not very powerful/smooth. 5x5 med ball slams, solid.
Up to 1x195 power clean. Felt sluggish.
Back squat 205lbs for 3x6. Tough.
Bench press 155lbs for 3x6, 3x3 towell pullups (strong)
3x6 20lbs 30’ incline curls.
 
Wednesday:
Aerobic Power W5 D1;
4 sets of 3.5mins at Z3, 3mins rest, 5m warmup/cooldown. 10.90 miles, 139 average watts, 48 average cadence, 148 average bpm, 59rpms working cadence, 40-45rpms rest. 185 peak heart rate.
 
Friday:
4x4 over under hip throws
3 sets of jumping from knees into 3 double leg bounds
3x3x35lbs pistols
Stance in motion
 
Saturday: Aerobic Power week 5 day 2:
5 min warmup/cooldown, 5 sets of 3 minutes Z3 pace, 3m rest. Lost focus a couple of times, and slowed down or blew past my interval. Music does not help me focus.
3.81 miles in 44 minutes (I went an extra minute in my warmup, and my heart rate recovery went down with fatigue, so it took an extra four minutes to get back).
186 max HR, 161 mean.
 
Monday: Last week at college
up to 205lbs Power clean top single (strong and explosive.)
205lbs back squat for 4x6 (Every rep was great, last set got a little weird though)
155lbs bench for 4x6. Solid.
3x3 rope chins.
7,7,6,6 25lbs 45’ incline curls
8,6,6 15lbs side lying external rotations.

I’m glad I chose to spend a few more weeks at these weights. I feel much stronger than 2 weeks ago.
Accidentally went up in curl weight, but it felt great and it will let me keep doing them with plates at home so it’s good.
Last week at college, and I’m commuting next year. I’m excited to have a consistent environment again.
 
Tuesday:
4 sets of 6 70lbs OA swings (Feel much stronger), superset with 4x8x35lbs OA press per side.
3x4x70lbs contralateral OL RDLs, superset with 3x4 70lbs OA rows.

Variety/Athletic/Grappling movements: Dummy hip throws, hip heists, wrestle up sprints (going into a sprint from seated), leg pummeling “egg beaters” supine/seated, shadow wrestling shots, Handsprings, headsprings, Cartwheels, roundoffs,

30 full deadbugs. Probably going to start setting a 5-10 minute timer to do deadbugs continuously.

I feel good. I’m starting to lose fat again this week, going to start on an Atomic Habits based strategy once I’m at home.
 
Pretty sore in glutes/legs today.
Wednesday:
Aerobic Power W6 D1:
4 sets of 4 minutes Zone 3, 3m rest intervals, 5 min warmup/cooldown. 57rpms working pace.
Heart rage 181 bpm max, 149 avg. 59rpms max, 47 average. 235watts max, 132 avg. First time staying entirely inside Z3.
 
Thursday:
Power cleans: 5x175lbs. Felt like I was underrecovered, especially as I was still sore from the previous two days, so I cut it short.
2x3x35lbs pistols- same story.
3x6x10lbs weighted chinups. Solid.
3x10x95lbs wide grip rows, 3,2,1,1 HLRs.

I’m probably gonna try to be more intuitive, do rest days as I need them.
 
Friday:
4x5 2L hops superset with 1L hops
5x4 side to side 2L bounds superset with 5x10 skips.
3x Jan jump series( alternating legs going diagonally forward into 3 bounds)
Solo drills: heisting, egg-beaters, Hip-escapes, kipping
 
Saturday: Aerobic Capacity W6D2
5 min warmup/cooldown
5 sets of 3 minutes Z3, 3m recovery.
184 max HR, 159bpm average.
3.65 miles in 42 minutes.
Heart rate recovery was bad, made the run back longer. I’m probably either under-recovering or running too hard.

I moved back home Thursday night, I’m starting a new eating routine, focusing on fiber and protein. I’m hopefully starting kefir or another probiotic soon.
Working on my immune function has become one of my biggest interests recently, as skin infections and illness have caused many long layoffs from BJJ/Wrestling. I am also going to start cold showers and potentially other cold exposure.
I think this might be the most undervalued part of training and recovery.
 
Monday:
I’ve been focusong on getting. 135g protein and 40g fiber. Been losing weight since Friday, down to 180 from 185ish.

Power cleans: 3repsx(155,165,175lbs), 2x185lbs, 1x195lbs (decided to leave it there, good rep.)
Back squats: 4x6x205lbs. A lot of hitching/coming forward during concentric, which is not good. Will need to spend much more time on this weight.
Break to get car from mechanic.
Bench press: 4x6x155lbs. Felt great. Somewhat difficult to finish last 2 sets, but pretty good. Superset 4x3 rope chins.
8,8,6 15lbs side lying external rotations,
4x7 incline curls leaning back against wall with 25lbs plates. Nice pump.
 
Tuesday:
4x4 banded hip throws per side (2x usual)
Did an adapted version of a functional patterns workout:
2ish sets of:
-banded FP rotating drill
-Landmine row rotating into landmine press
-forward roll from supine into frog jump, rotate, fall back and repeat.
Weird 3-step rotating drill with band
1 set attempted jumping rotating forward lunge.
Rotating drill with band attached to bar (fun)
Rotating drill with barbell in hands (fun)
3x20 banded triceps, standing incline press, standing rows.
PVC pipe walks
BJJ drills: heisting, egg beaters, power shrimp, kipping.
P3 Side lying
 
Wednesday:
W7D1 Aerobic Capacity:
5 sets of 4mins Z3, 3m recovery period. 5min warmup/cooldown.
Working pace of 62rpms (Different bike-at home now), recovery pace of 45rpms.
Hr max 178bpm, mean 138bpm
Not sure how/whether I can get the other stats from my home airdyne bike.

P3 Prone series.

This was a great session. I found the right working pace, ended up right in the zone, had minimal problems power drop off. My home airbike has less drag so I have to have higher cadence, which is probably good. 45 minute session.
 
Thursday:
Up to 3x175 power cleans, stopped my set of 5 short and ended there, I knew it wasn’t gonna go well.
4x6 10lbs weighted chins
4x5 clapping pushups
3x6x50lbs OA kb press
4,3,2 hanging leg raises.
P3 supine series

I was a bit sick this morning. Had a headache and was tired. I was also tired yesterday night but didn’t fall asleep easily. Had a cut on the front of my hand too.
Down to 177lbs ish.
 
Last edited:
Friday:
Wrestling room workout:
5x5 2L hops superset with 5x5 1L hops
5x2 lateral hops over box es, superset 5x10 skips
3x Jan jumps: 4 1L diagonal hops, 3 2L Bounds
Throughout the workout I did egg beaters, kipping, power shrimps, heisting, dummy arm drags, throwing footwork.

Got my kettlebells back from the wrestling room. Yesterday I used a second 50lbs kb that I ordered, now I can do double presses.
 
Saturday:
5k/3.1 mile easy run/walk with my little sister. Wasn’t hard.

Tried to do my normal run after, but my heart rate spiked to 188 in the first 2 minutes of the warmup. I’ll do it tomorrow, if at all.
 
Monday:
Workout at Club Fitness:
Up to 205lbsx1 power clean 1rm. Missed 215 2 times, I think my 3rd pull is super bad because I had a hard time holding the bar. The bar was super rough and much smaller than at home. Felt nice and whippy at first, but got hard to hold onto. Ended up losing connection to the bar, need to learn to hook grip.
5x6x205lbs back squat. Quite solid.
5x6x155lbs bench press. Last set was tough. I think I need to work on triceps/lockout.
 
Tuesday:
My lower body is super sore.
4x5 2L hops superset with 4x5 1L hops
3x Front roll to stair jumps (3ish steps, a few pauses)
3x gwiz jumps to SL stair jumps. 2-3steps.
3x4 banded stick rotation/throw drills
3x4 barbell rotation drill
5,4,2 hanging leg raises, 3x pvc pipe walk
BJJ solo drill series: 2x6 of: Hip escapes, supine/seated egg beaters, butterfly sweeps, hip heists, sprawls. Feels more productive to have them in a logical series.
P3 prone series.
 
Last edited:
You must log in or register to reply here.
Back
Top Bottom