Thursday 11th August.
A hard MMA session today. My upper back is stiff and I have a sore jaw.
Also in the mist of another heat wave!
BJJ and workout 6 tomorrow.
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Friday 12th August
Temp is about 30degrees today morning. That is hot for the UK.
Have managed to do a mid morning BJJ session - hard work, sweated a gallon.
Followed session up with:
One arm press 16kg kettlebell 3x 10. Original aim was to do 2/3/5 x3. But managed to do 3x10. I could only manage a couple of reps a couple of weeks ago - hopefully it means i’m either getting stronger or used to the technique. I will continue with the 16Kg kettlebell for the remainder of this program and increase the weight to 18Kg in my next program.
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Workout 6
This was excrutiating. My garage was like a sauna.
Bench press set of 2/3/5 and 8 reps at 57,5Kg
Bench press 2 sets of 2/3/5 reps at 57,5Kg
Kettlebell swings 5 x 30reps at 24Kg
Kettlebell bat wings 5 x 10secs holds at 28Kg
Complex 3 x 5
Squat set 1 - 42.5Kg 10 reps
Squat set 2 - 52.5Kg 10 reps
Squat set 3 - 62.5Kg 50 reps
I managed to do the full 50 reps without putting the bar down.
Will aim to do workout 7 on sunday, if my body allows. Otherwise its time to rest.
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Workout 7
Bench 70Kg 2 Reps (multiple sets of 2 reps). Stopped at a set I was struggling at.
Bat wings 24Kg 5 x 25sec holds
One arm press 2/3/5 @ 18kg 2 sets
Complex 3setx x 5 reps (40Kg, 42.5Kg and 45Kg)
Squats Set 2 – 10 reps at 52.5Kg
Squats Set 3 – 10 reps at 62.5Kg
Squats Set 4 – 10 reps at 85Kg
Squats Sets 5-7 X 5 reps at 93.75Kg
I believe I could have added another 5Kg to my bench. But don’t want to compromise form or risk injury. Happy to keep it slow and steady.
A delayed update. Unfortunately been busy with work.
Wednesday - MMA Session
Thursday - MMA Session
I strained my trapezius muscle this week in an MMA class. Therefore didn’t manage to get in any BJJ sessions and no further workouts. Allowed myself some time to recover. Back up and running now.
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I am restarting my program. Have recovered from muscular neck injury. No longer a robot.
During the last 2 and half weeks I focused on stretching and general walks. Have ensured I’m fully recovered. Ready to go.
Will restart today. Bodyweight 91.6Kg.
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Workout 1 - repeated previous workout.
Based on my previous workout experience i will split my workouts into. Keeps the workout quick and me focused.
Bench Press - 7 x 5 Reps weight 55Kg
Bat Wings - 2 x 20 sec Holds weight 20Kg
Complex - 3 x 3 weight 20Kg
10mins EMOM - 2 Reps of Heavy Slam Ball lift and Throw Over Shoulder
Ball is 40Kg in weight.
Total workout time <30mins. Squats, One arm press and Swings tomorrow.
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Quick Update
Thursday - MMA Grappling Session
Friday - Kettlebell swings - 24Kg 470 Reps Supersetted with 3 reps of heavy slam ball pick up and drops (40Kg slam ball).
20Kg kettlebell one arm press 5 reps x 1 set
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Update from Sunday 11th Sept
Squats 30reps @ 42.5Kg (Workout 1)
Workout 2 from MMS
Bench Press 2 sets 2/3/5 at 55Kg
One arm Press 2 sets 2/3/5 at 20Kg
Bat Wings 24kg 5 x 20secs
Note - For time efficiency, recovery and because I am doing MMA/BJJ I am splitting the workouts from MMS into two workouts. Will aim to complete workout 2 today (Squats and Complex).
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Saturday 12th
Workout
Squats 30 reps x 2 sets at 42.5Kg
Complex 3reos x 5 sets at 40Kg, 42.5Kg, 45Kg x3
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Tuesday 13th Sep
MMA Grappling Session today.
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Wednesday 14th September
Morning: BJJ
Evening workout:
Bench press 6 x 5reps 55Kg
One Arm Kettlebell Press 6 x5reps 20Kg
Bat Wings 4 x 25sec holds - 24Kg
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THursday 15th September
Morning: BJJ
Evening workout
Kettlebell swings 17 sets of 30reps - 24Kg
I supersetted each set of swings with an exercise, as follows:
- Pull ups 2. Chin Ups 3. Press Ups 4. Farmers Walk 5. Hip thrusts
- Pull ups 7. Chin Ups 8. Press Ups 9. Farmers Walk 10. Hip thrusts
- Sit ups 12. Sandbad burpees 13. Sandbag throws 14. Hip Thrusts
- Sandbad burpees 16. Sandbag throws 17. Sit Ups
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I have decided to do a weekly update. Thought its a bit hard to read daily updates!
This week I have done the following martial arts training
Mon: BJJ
Tues: BJJ and MMA (evening)
Wed: BJJ
Thrs: BJJ and MMA (evening)
Fri:
BJJ Classes in the morning.
I performed three workouts:
Workout 1, 2 & 3
12 sets of kettlebell swings
50 Reps of Squat Within 2 Sets
Bench Press (Followed progression from MMS)
One Arm Press (Followed progression from MMS)
Sit Ups 3 Sets
Press Ups 3 Sets
I do my workout as supersets of two or three exercises i.e.
Swings, Squats & One Arm Press
And occasioanlly throw in any random exercise I like e.g. farmers walk or front loaded walk - I do these with a kettlebell.
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Long time since I posted. Have been trying my own routine for the last 3 and a half weeks. I feel its more suited to me. I believe my current workouts are giving me quite a bit a of flexibility (in terms of what I do) and seem to mix well with grappling/MMA.
Overall I look leaner. But haven’t lost any weight.
Mon: BJJ and MMA
Tues: BJJ and MMA (evening)
Wed:
Thrs: BJJ and MMA (evening)
Fri: BJJ
Monday: Workout 1
Tuesday: Workout 2
Wednesday: Workout 3
Thursday: Workout 4
Details of each workout in the next post…
Workout 1
This involves supersets of squats with kettlebell Swings.
- Squats 1st Set 20 Reps
- Squats 5sets x 5 reps - heavier weight than above
- Chin-Ups - aim to do 15 reps over mutliple sets (Ideally would like to do all 15 in one go!)
Workout 2
- Bench Press 20 Reps x 1 Set
- Bench Press 5sets x 5 reps - heavier weight than above
- Complex - I do the following complex with each set above:
- Kettlebell Mid Back Row, Upper Back Row and sandbag press up with burpee***
- Pull Ups - aim to do 15 reps over mutliple sets (Ideally would like to do all 15 in one go!)
** This is timed complex i.e. 30 secs/exercise - As many reps as possible.
Workout 3
- Deadlift 20 Reps x 1 Set
- Deadlift 5sets x 5 reps - heavier weight than above
- I run three different complexes with this workout
Details
- Deadlift, Row, Cleans and Heavy slam ball pick up and drop.
- Goblet squat, Lunge, Squat & Press (All with kettlebell)
- Floor Press, Upright row and Lunge twist (All with a sandbag).
Workout 4:
- Kettlebell one arm shoulder press 20 Reps x 1 Set
- Military Press 20 Reps x 1 Set
- Side lateral raises with sandbag - 3 sets x max number of reps possible
Over head kettlebell Walk (100 Meters)
Farmers Walk (100 Meters)
Front loaded kettlebell walk (100 Meters)
Front Loaded Sandbag Walk (100 Meters)
Sunday 27th
I performed bent over row supersetted with pull-ups or sit-ups.
BO ROW - 3 sets of 10 reps @ 20,25 ad 30Kg, 3 sets of 5 reps @32.5Kg, 37.5Kg and 42.5Kg, 5 sets of 5 at 32.5Kg.
Monday 28th
I performed military press supersetted with farmers walks (KB in single hand) or front loaded walks. I carried theses for 105secs with a 24Kg kettlebell.
Shoulder press - 3 sets of 10 reps @ 10,10 and 12.5Kg, 3 sets of 5 reps @13.75Kg, 15Kg and 17Kg, 5 sets of 5 at 13.75Kg.
Plan for evening - MMA striking class.
Of note after using my above program for the last few weeks, I am now using the 531 trimuvirate program with 5SL. The first three sets of 10 are my warm up sets of 40%, 50% and 60% TM.
Deadlift
3 sets of 10 @ 20,25 and 30Kg
3 sets of 5 @ 32.5, 37.5 and 42.5Kg
5 sets of 5 @ 32.5Kg
Bench Press
3 sets of 10 @ 12, 15 and 18Kg
3 sets of 5 @ 20, 22.5 and 25Kg
5 sets of 5 @ 20Kg
** Weight is what is loaded on each side of the bar