Bench press 5 sets 10 worked up to 225lb havent done 225 x 10 in a long time.
dumbbell rows 3 x 8
Front squats 10,8,6
Heavy KB swings 3 x 8
Oh, racked, and farmer walk x 2
Laying off martial arts for a little bit until covid cases chill out.. again. Going pure meathead with my work outs now and i will stay with armor building but switch to an upper lower split so i can frequently lift weights since i wont be doing anything else.
ohp barbell press 4 sets 5, 1 set 10
Barbell rows 4 sets 8-10
Dips and pull ups 4 sets (15 dip and 10 pu)
Tri set front side and rear flies 3 sets 15 reps total
Dumbbell curls 3 sets 10
One arm pressdown 3 sets 12
warm up:
jump squats
Swings
Workout:
Front squat 3 x 3 up to 225
RDL 3 x 12
Leg press 3 x 20
Bulgarian split squats 1 x 5 each
Prowler x 2
felt great during the workout. After i felt worn out pretty bad since i am low carb. I ended up eating a big meal later in the day. Now i know i will need to plan the carb intake for a workout like this better.
S & S with the 24 kg. Just a nice easy (simple) day. Days i would normally do bjj i am going to do S & S for now and easy strength normal lifting days about 3 x week.
Squat 3 x 3
Rack pull 3 x 3
Dumbbell press 3 x 8
Dumbbell row 1 x 12 reps and 20 reps
Close grip bench press 3 x 12
Hammer curls 3 x 15-20
Reverse flies 3 x 15-20
Bench 2 x 5
Power clean 5 x 3
Underhand barbell row 3 x 8
Hack squat 3 x 12
Farmer walk 2 times
Front side and rear flies 2 rounds of 7 each movement.
Dumbbell curls 3 x 15
Lying dumbbell extension 3 x 12
I will be doing a lot more garage/kettlebell workouts since we are back in stage five restrictions where I live. There were a few positive cases at my bjj school as well so they are closed for now.
S&S warm up
workout:
32 kg kb
Five rounds:
5 cleans + 1 get up each side
Then:
Kb snatches 24kg 3 x 3 each
This is from the ETK book as one of the variety days. Its quite possibly my favorite kettlebell workout. Its like a more advanced s&s.
Havent been posting my workouts. I am not doing anything SF related at the moment so i figured i would leave it out until i get back on a Sf program. I have been doing a upper/lower split similar to “the texas method” or something close to wendler but not exactly. More along the lines of two strength and two volume days for upper and lower.
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