1/21
Agile 8 + extra mobility work, 10 box jumps
Deadlift: 75x5, 165x5, 205x3, 255x3, 295x3, 315x3, 365x2, 385x2x2, 255x2x3
Push press: 75x5, 95x5, 135x2x3, 155x5x3
3 rounds of: 8 weighted dips (+45 lbs), 20 overhead lunges (95lbs, 10 each leg), 10 toes to bar
1/22 Rest
1/23
Band work + some k-star hip/spine mobility. Did some barbell mashing, painful as all hell but worked like a charm
Squat cleans (from hang): 75x5, 95x5, 125x3, 165x3x1, 175x2x1, 185x1, 125x3
Power snatch (from hang): 75x5, 95x5, 135x5x5
Split jerks: 75x3, 95x3, 135x3, 155x3, 185x3x1, 205x1, 135x3
Hook grip is finally starting to feel better, and it only took 3 months…
1/24
Lots of IR/ER work for hips, mobility work for shoulders/spine, 10 box jumps
Paused front squat (3 sec pause, clean grip): 95x5, 135x5, 185x5, 205x3, 225x3x3, 185x2x2
Bench press (from pins, feet up): barx5, 95x3, 135x3, 185x3, 225x3, 245x3, 275x3, 225x2x3
Farmers walk w/DB (70lbs each hand) 3x1min rounds.
Front squats felt fine after all the mobility work, really want to get a 315 front squat one of these days.
1/25
Foam roll/band work/mobility stuff
Sumo deadlift: 75x5, 165x5, 255x5, 305x2x3, 325x2x3, 345x1, 255x2x3
Split jerks: 75x5, 95x5, 125x3, 165x5x3
3x3 min rounds of heavy bag work
1/26
Had a friendly competition with a friend, first one to do 150 burpees buys lunch, the $30 grass fed filet mignon he had to buy was amazing.
1/27
Band work/mobility stuff for hips/shoulders, 10 box jumps
Squat: barx5, 135x5, 185x5, 225x5, 275x5x3, 225x2x3
Bench press (feet up, 1 sec pause): 135x5, 185x5, 205x2x3, 225x2x3, 185x3
Overhead carry (45lb plate each hand) 2x100 feet
Bear hug carry (2 45lb plates) 2x100 feet
Overhead carry’s absolutely suck lol. I’ve done it with DB’s, KB’s, and a barbell but nothing sucked worse than those damn plates. I looked like a weeble wooble for the last 50 feet.
1/28
Foam roll/band work, 2x10 MB slams
Deadlift: 75x5, 165x5, 255x3, 305x2x3, 345x4x2, 365x2x2, 255x2x3
Push press: 75x5, 95x5, 135x5, 155x3, 185x5x3
Conditioning: 5 rounds as fast as possible 20 KB swings (25kg), 5 Handstand pushups, 5 rolling pistols R leg, 5 rolling pistols L leg
Deadlift felt pretty good today, though my double overhand keeps failing after 345. Def need to work on grip, I do all the normal stuff (variety of weighted carry, weighted pullups/chinups, KB work etc. etc.) but it apparently is not enough. I’m all ears if anyone has some suggestions for grip stuff.
1/29
Agile 8 + extra mobility for hips, 10 overhead MB throws
Power clean from hang: 75x5, 95x5, 135x5
Squat cleans: 95x3, 135x3, 165x3, 185x3, 195x3x1
Split jerks: 95x3, 135x3, 165x3x3
SGHP: 135x5, 155x5, 185x2x3, 205x2x2, 225x1ish (got stuck just above navel)
1/30
Indoor soccer game, warmed up with some mobilty/technique work on gymnastic rings
1/31
Foam roll/band work, 10 box jumps
Front squats: 75x5, 135x5, 185x5, 205x5, 225x5
Eccentric front squats: 185x3x5 really hard to stay upright on these…
Bench press from pins (feet up): 75x5, 135x3, 185x3, 225x3, 275x3, 285x3
MetCon 5 rounds of 5 SGHP (135), 5 deadhang ring pullups, 5 ring dips
2/24
Bout time I posted again…I figured I would spare everyone from posting my slop workouts trying to figure out what kind of split/scheme would best suit my goals (getting ready for bjj tourney 4 months out). Also I finally got my dog so my schedule has been sorta crazy. Retested 1RM’s to just to be accurate for next program.
Deadlift: 475 mixed grip, 365 double overhand
Squat: 375 well below parallel
Front Squat: 305 ^^
Push press: 215
Bench press: 305 (1 sec pause)
Clean and Jerk: 230
Talked to a few CSCS guys that have experience working with some NHL/NFL players, as well as some decent UFC fighters and they all seemed to have the same conclusion about what I should do.
Here is basically what they laid out for the next 2 months:
They are cool with my normal foam roll/band work/mobility stuff + jumps/slams to warmup, and have some faith in me to choose accessory stuff accordingly. Also I am usually doing these workouts on the same days I do BJJ.
Day 1 Deadlift- Ramp to 70% of 1RM, 3x5@70% little to no rest, 2x4@75%, 3x5@50% done explosively
Some form of a MetCon containing a light vertical pressing movement, a horizontal pull, and a carry/burpee/battle rope/plyo movement.
Day 2 Squat- Ramp to 60% of 1RM, 3x10@60% little to no rest, 3x3@50% Eccentric squats
Some form of a MetCon containing a heavy horizontal pressing movement, a bodyweight/light vertical pull, and a carry/burpee/battle rope/plyo movement.
Day 3 Clean and Jerk or variant-(power cleans + split jerks for example)-Ramp to 60%, 3x3@60%, 2x2@65%, 2x1@70%, 3x10@40-50%
Some form of moderate cardio (30 min run, 15-20 min row, 30 min aerodyne bike, etc etc)
Day 4 Deadlift variant (deadlift to knees is used as a warmup for all variants)-Ramp to 60%, 3x10@60%, 3x3@50% deadlift to knee
Same kind of MetCon only this time it is a heavy vertical press.
Day 5 Front squat-Ramp to 70% of 1RM, 3x5@70%, 2x4@75%, 2x2@50% eccentric
Same kind of MetCon only heavy horizontal press is now a light one.
Day 6/7 Technique work in the gym and on the mat/rest if I need/go do something active and fun
The split stays the same, percentage and rep scheme changes week to week. After 2 months of this, depending on my weight I will start my cut so workouts will change drastically.
If anyone has some advice/suggestions, I’m always open to them.
2/24
Agile 8 + extra mobility and a couple MB slams
Deadlift: Ramp to 315, 315x3x5, 335x2x4, 225x3x5
5 rounds as fast as possible of: 10 push press@115, 10 body rows on rings (feet supported), 10 burpees
2/25
Foam roll/band work/10 box jumps
Squat: Ramp to 225, 225x3x10, 185x3x3 slow eccentric
7 min AMRAP: 5 floor press (70lb db’s), 5 ring chinups, 10 tire flips (it’s a big ass tire, don’t know weight)
2/26
Technique work on rings/snatch technique
2/27
Squat cleans: ramp to 155, 155x3x3, 175x2x2, 185x2x1 135x3x10
Split jerks: same as above
30 minutes of free rolling
2/28
Snatch grip deadlift: 135x3 (to knees), 185x3 (to knees), 225x3, 245x3x10
10 rounds of: 3 strict press (135), 6 bent over bb rows (135), 9 burpees
3/1
Front squat: 95x5, 135x5, 185x5, 245x3x5, 255x2x4, 185x2x2 (eccentric)
7 min amrap: 10 ring pushups, 5 weighted pullups (45 lbs), 10 dynamax slams
3/2 Rest/consume massive amounts of pulled pork + smoked sausage
3/3 Squatted instead of deadlift cause I forgot my split lol.
Squat: 135x5, 185x5, 225x3, 245x10x2
6 rounds of: 5 explosive pushups (hands + feet must leave ground), 5 deadhang pullups, 10 lunges with deadsquat bar (135, 5 each leg)
Squats were powered by pulled pork today, last 2 sets were fairly tough but not outrageous. I wonder when foods are going to start getting banned for being PED’s.
3/4
Snatch grip deadlift: 135x5 (to knees), 185x5 (to knees), 225x3, 275x3x2, 305x10x2
Push press: 75x5, 115x5, 125x5x5 (3 sec hold at top)
Client showed up early so I skipped my metcon
3/5
Technique work for snatch/lots and lots of mobility work
Snatch complex 1: Power snatch, overhead squat, squat, btn press, overhead squat
Snatch complex 2: Hang snatch, overhead squat, hang snatch
Did the complex’s 3 times each without dropping the bar, it was worse than I expected but the technique work is much needed.
3/6
Foam roll/band work/couple squat cleans to warmup
Full clean + jerk: 95x3, 115x3, 145x2x3, 165x3, 185x3, 145x3
7 min AMRAP: 20 kb swings (53lbs), 5 bar muscle-ups, 5 toes to bar
Cleans have been feeling awesome lately, my coach made me tweak my foot placement and it has really paid off. My coach is also pushing me to get USAW certified, has anyone gone through this process? Or does anyone know of a comparable certification to teach olympic lifts?
Any input would be appreciated.
3/7
Front squat: 95x5 (paused), 135x5 (paused), 185x3, 225x10x3 (speed work, 30 sec rest)
8 rounds of: 5 eccentric ring pushups, 5 SGHP (135), 10 lunges w/KB (rack position, 100lbs total)
Squats were brutal today, I felt pretty quick for the first 6-7 sets but 8,9,10 were slow as hell. Deadlifting will be interesting tomorrow…
3/8
Deadlift: ramp to 305, 305x10x2, 225x3x5 (1 sec pause at knees)
Weighted ring dips: 3x10 (bw + 45lbs)
10 rounds of 50 yard sled push/pull (265lbs)
3/9 Played 2 hours of soccer
3/10
Paused squat: ramp to 250, 250x3, 275x3, 305x3, 185x3x10
5 rounds of: 5 eccentric ring pushups, 5 SGHP (135lbs), 10 KB swings (70lbs)
3/11
Deadlift: ramp to 305, 305x3, 355x3, 375x3 (mixed grip), 225x3x3
5 rounds of: 5 jefferson deadlifts (195), 5 deficit HSPU, 1 DB snatch L arm, 1 DB snatch R arm (70 lbs)
355 is the most weight I’ve ever pulled double overhand so I’m pretty pumped about that, and jefferson deadlifts are cool.
3/12
Clean and jerk: 95x3, 115x3, 135x2, 165x2, 185x1, 205x1
Power snatch: 135x5x3
4k row
Cleans felt fine, minimal bouncing and I felt really stable even with 205. Jerk felt pretty strong as well, 205 went up 90% of the way really fast but the lockout took some effort. Getting close to the point of needing a good olympic coach, anybody know any in the New England area? I’m willing to drive a few hours for a good coach…