THURSDAY
BW: 146.0
waist: 31 1/2"
BF est (Navy calc): 14-15%
Macros: 1693 => P134 C112 F75
Cardio BJJ Training Day
AM Cardio
Incline Treadmill Walk
2.5 miles / 41:13 minutes / 350 calories / 8.5 intensity
several hours later
BJJ Training
Assisted first class / One 4-minute drill round; two 7-minute rounds Live Training in second class
Thinking about this as an alternative warm-up strategy to increase hypertrophy and save time during what can be lengthy warmups for me.
Also thinking about swapping out the pre-training cardio for am cardio - again to spend a little less time in the gym (I do am cardio on the home treadmill).
FRIDAY
BW: 144.0
waist: 31 1/2"
BF est (Navy calc): 13-14%
Macros: 2024 => P156 C139 F51
I’ve decided to try and start upping the carbs and cutting back on the fat for a little while and see if that accelerates the positive body comp changes I’ve seen in the past few months. More fruit and rice. Fewer cashews, walnuts, and almonds.
AM Cardio
Incline Treadmill Walk
2.5 miles / 42:19 minutes / 335 calories / 7.9 intensity
several hours later
Pre-training Cardio/Warmup
Incline Treadmill Walk
0.5 miles / 8:26 minutes / 75 calories / 8.8 intensity
Best Damn High Volume Workout Plan for Natties (Wk 6: Day 3)
Tried out a new approach to warmup reps, doing a AMRAP-ish set at 20% instead and then going right into the work sets. I’m going to go ahead and note it here in the log.
Leg press
45 x 50
160 x 8 x 5
Smith machine hip thrust
35 x 50
115 x 8 x 5
Smith machine high incline press
15 x 20 x 2
50 x 8 x 5
(compound superset with …)
Horizontal row
130 x 8 x 5
Weighted dips
BW+10 x 8 x 5
(compound superset with …)
Rope lat pulldown
110 x 8 x 5
Post-training Cardio/Cooldown
Incline Treadmill Walk
0.5 miles / 8:10 minutes / 80 calories / 10.0 intensity
I loved using the “AMRAP @ 20%” approach as a warmup with the first few exercises (thanks TC Luoma!). The first work set was harder than I was ready for since I’m used to ramping up with warmup sets. But by the third and fourth sets, I felt nicely in the groove - instead of in the grind. I also think it saved some time, which I appreciate since I train during the day.
This workout marks the halfway point of the Best Damn High Volume Workout for Natties program. So far, I’m enjoying it very much and think it will be a great, go-to routine to use in between specialization work during hypertrophy season.
Great reading that you like the stuff you’re doing.
Have you decided what to do after this?
And I really like how your body weight and waist line is going down. Good stuff man.
Thanks! I’m really grateful for this space for us to log and share our work. Keeping a daily blog was a critical part in my path to getting my black belt in BJJ, and this log has been instrumental in doing the same sort of thing - if not better - for my weightlifting/body comp journey.
Current plan: Best Damn High Volume Training will finish in late September. I’ll switch to strength then for the next six months doing my favorites from last year: 5/3/1 Beyond 1.1 and 1.2 (Oct-Dec), then two six-week 5/3/1 Rest Pause Challenges (Jan-Mar).
That should take me to April, when I’ll jump back on the hypertrophy train with CT’s 12-week Hollywood/Superhero muscle program again - just in time for the last couple months of the 2020 Transformation.
MONDAY
BW: 145.6
waist: 32"
BF est (Navy calc): 12-15%
Macros: 2129 => P212 C147 F62
Back after a week away from BJJ and the weight room. Did a little bodybuilding shoulder and arm work at a (very modest) hotel gym on Friday and Saturday, and put in some good cardio on both days as well (40+ minutes / 300+ calories).
Pre-training Cardio/Warmup
Incline Treadmill Walk
0.75 miles / 12:48 minutes / 115 calories
Best Damn High Volume Workout Plan for Natties (Wk: 7: Day 1)
[returned to a more traditional, ramping up warmup after the week off; warmup sets and reps not shown]
Back squat
160 x 9 x 5
The last two sets of these were RPE 8.5 at least. A little hot.
RDL
125 x 9 x 5
Form slipped a few times toward a more traditional deadlift. But overall not bad.
Guillotine press / Chest supported row compound superset
105 x 9 x 5 / 105 x 9 x 5
Presses felt good, form on point. Rows maybe a little light.
DB press / Alternating grip chin compound superset
30s x 9 / (neutral grip) BW+10 x 9
30s x 9 / (pronated) BW+10 x 7/2 (rest paused)
30s x 9 / (neutral) BW+10 x 7/2 (rest paused)
30s x 9 / (supinated) BW+10 x 7/2 (rest paused)
30s x 9 / (neutral) BW+10 x 7/2 (rest paused)
The chins/pullups were tough. Felt pretty strong through the first five. Six took focus. Will be interesting to see what happens in Block C when the weight goes up and the reps go down.
Not an easy first day back, but a good first day back. Very grateful for pre- and intra workout nutrition; the workout, with warmup, ran almost two hours.
Going to try and implement CT’s Primer 52 Diet and really draw down the calories on my main non-workout days (Tue/Thu). I’d like to get down to a final low weight of 140 for the August Check-in, while still doing this program. I think a Primer 52 Diet approach might help.
TUESDAY
BW: 147.2
waist: 32"
BF est (Navy calc): 12-15%
Macros: 1488 => P104 C78 F69
Cardio BJJ Day
Total net calories just under 900 is way over target, but maybe not a terrible first attempt at a 500 net calorie day. We’ll see if I can do better on Thursday.
AM Cardio
Incline Treadmill Walk
2.5 miles / 42:22 minutes / 325 calories / 7.6 intensity
several hours later
BJJ Training
Assisted in first class / 20 minutes of drills, Shark Tank, and Live Training in second class
Thought about doing some post-training cardio. But that’s just because I’m feeling impatient about returning to sub-145 on the scale. Good chance I’ll be there - or close to it - by tomorrow morning all the same. Also post-training cardio pushes my bedtime back by at least 45 minutes - and I hit the sack pretty late as it is.
One nice BJJ training note. My Gui Mendes-influenced brabo choke game is increasingly my best submission. I’ve also figured out a nice entry for the Ezekiel choke off the so-called “Howdy Doody” control.
Memo to File:
Thinking about doing a more explicitly powerlifting program from late September through the end of the year. Very much want to hit a 945 total by mid-February (Wilks 338 at BW of 145). I’ve been lurking at @chris_ottawa’s log for a little while. Today I picked up a copy of Josh Bryant’s Built to the Hilt: Strength and Power Edition, and scratched out this version of a powerlifting program based on what I gathered from both Chris and Josh.
SUNDAY: BENCH
Paused Bench 90% one double
Touch and Go Bench 75% five triples
Dead Bench 75% eight singles
Wide Grip Bench 70% 8 x 3
Flyes 15 x 3
Chin ups BW+ x 10 x 3
MONDAY: SQUAT
Squat 90% one triple
Squat Volume 70% six triples
Dead Squat 60% eight singles
RDL 50% of squat max 8 x 3
Leg Curl Weight x 10 x 3
WEDNESDAY: BENCH ASSISTANCE
Close Grip Bench 80% three double-triples
OHP 50% of Bench Max three triple-triples
Dips BW+ 10 x 3
Triceps Overhead Extension Weight x 12 x 3
Hammer Curl Band Pull Apart Superset x 18 x 3
FRIDAY: SQUAT ASSISTANCE/DEADLIFT
Squat 60% five doubles
Deadlift 90% one double
Deadlift Volume 70% five triples
Paused Deadlift 65% three double-triples
BB Row 50% of Deadlift Max 10 x 3
Shrugs 70% of Deadlift Max 30 x 2
WEDNESDAY
BW: 145.0
waist: 31 3/4"
BF est (Navy calc): 12-15%
Macros: 1651 => P177 C130 F46
Pre-training Cardio/Warmup
Incline Treadmill Walk
0.75 miles / 12:48 minutes / 115 calories
Best Damn High Volume Workout Plan for Natties (Wk 7, Day 2)
[back to “new school” warmups in some instance; sets and reps shown]
Leg extension
25 x 25 x 2
120 x 9 x 5
Leg curls
25 x 25 x 2
120 x 9 x 5
Low 2 high cable fly / Kroc row compound superset
30 x 9 x 5 / 55 x 9 x 5
Overhead decline EZ bar triceps extension / Preacher curl compound superset
35 x 9 x 5 / 35 x 9 x 5
THURSDAY
BW: 146.2
waist: 31 3/4
BF est (Navy calc): 12-15%
Macros: 1415 => P120 C66 F70
Cardio BJJ Day
AM Cardio
Incline Treadmill Walk
2.5 miles / 42:22 minutes / 333 calories / 7.8 intensity
several hours later
BJJ Training
Assisted in first class / 29 minutes Specific & Live Training in the second class.
Current challenge is that there’s a major skill differential between my long and short range guard games depending on which side I’m engaging. Actually makes it a little confusing to improve without a ton of focus - and the right training partners.
For those of you who train: I’ve got a great tripod guard for dominating my partner’s left side. But my sitting guard game, which is what I use when the tripod is countered, is very weak on that side compared to my other side. The reverse is true on the other side: a weak tripod guard, but a very good sitting guard.
That said, I was working with a new blue belt who’s trying to play a Marcelo Garcia type guard (butt scoot and collar drag basically). I showed him my favorite shin guard to single leg X to X guard transition and found myself wondering, if it’s so good, then why aren’t I doing it more often myself?
FRIDAY
BW: 144.2
waist: 31 3/4"
BF est (Navy calc): 12-15%
Macros: 1890 => P156 C121 F64
Pre-training Cardio/Warmup
Incline Treadmill Walk
0.75 miles / 12:48 minutes / 115 calories
Best Damn High Volume Workout Plan for Natties (Wk 7, Day 3)
[pre-fatigue warmups; sets and reps shown]
Leg press
50 x 50 x 1
160 x 9 x 5
Smith machine hip thrust
35 x 50 x 1
115 x 9 x 5
High incline Smith machine OHP
15 x 25 x 2
50 x 9 x 5
… compound supersetted with …
Horizontal row
130 x 9 x 5
Weighted dips / Rope lat pulldown compound superset
BW+10 x 9 x 5 / 110 x 9 x 5
Memo to File: Another Round of HVT for Natties
STEVE REEVES BODY COMP CALC
Inputs:
Wrist size: 6.5"
Ankle size: 8.25"
Current >> Projections
Chest 38" >> 42 1/4"
Shoulder 45 “>> 47 3/4”
Arm 14" >> 16 1/4"
Thigh 22" >> 24"
Waist 31 3/4" >> 29 1/2"
Looking at the obstacle course that is my fall schedule and being honest about my body comp goals … I think I’m going to just keep running this Best Damn High Volume Training for Natties program through the end of the year. I’d like to make at least an inch worth of progress on all of these metrics before making the switch to strength-focus.
One change I’m going to make in the next go-round with the program (starting in late September) will be to lower the incline on the Smith Machine press exercise on the medium day to emphasize the upper pecs more than the front delts.
MONDAY
BW: 146.2
waist: 32"
BF est (Navy calc): 12-15%
Macros: 1959 = P173 C175 F45
Jumping on the high carb/low fat bandwagon for the first time in my life. Whee!
Best Damn High Volume Workout Plan for Natties (Wk 8 Day 1)
Back squat
[regular ramping warmup]
160 x 10 x 5
RDL
[regular ramping warmup]
125 x 10 x 5
Guillotine press / Chest supported row compound superset
105 x 10 x 5 / 105 x 10 x 5
DB press / Alternating grip chins compound superset
30s x 10 / BW+10 x 10
30s x 10 / BW+10 x 8/2 RP
30s x 10 / BW+10 x 7/3 RP
30s x 10 / BW+10 x 7/3 RP
30s x 10 / BW+10 x 7/3 RP
No warmup or cooldown, and workout took about two hours. Once again very grateful for pre- and intra-workout nutrition and my current high protein/high carb approach to weight training days (Primer 52-esque).
TUESDAY
BW: 147.8
waist: 32"
BF est: 12-15%
Macros: 1000 => P74 C58 F46
Shooting for 500 net calories on Cardio BJJ days (Tuesday and Thursday) in accordance with my Primer 252-esque diet plan.
Cardio BJJ Day
AM Cardio
Incline Treadmill Walk
2.5 miles / 43:04 minutes / 315 / 7.3 intensity
several hours later
BJJ Training
Trained a little bit with one of the bigger kids in the Kids Class / Assisted in first Adult class / 21 minutes Live Training in second Adult class
My incredible work sparring with the toughest (and only) 11-year old girl I’ve ever trained with has apparently earned me a guest spot teaching the kid’s class next Tuesday.
Truth told, the regular professor (who started the same month I did 14-odd years ago) will be at the IBJJF Master Worlds tournament, and needed a black belt to take over the kid’s class while he’s gone.
I’m more than a little nervous, having never taught jiu-jitsu to kids before, but I’m sure it’s an experience I’ll benefit from - especially if I end up opening my own school in my retirement (beats pet-sitting, like my Dad and stepmom have had to resort to in retirement.
WEDNESDAY
BW: 145.0
waist: 31 1/2"
BF est (Navy calc): 12-15%
Macros: 1993 => P152 C151 F57
Pre-training Cardio/Warmup
Incline Treadmill Walk
0.75 miles / 12:48 minutes / 115 calories
Best Damn High Volume Workout Plan for Natties (Wk 8 Day 2)
Leg curls
25 x 100
120 x 10 x 5
Leg extensions
25 x 50 x 2
120 x 10 x 5
Low 2 high cable flye / Kroc row compound superset
30 x 10 x 5 / 55 x 10 x 5
Tricep extension machine
40 x 10
40 x 10
45 x 10
50 x 10
55 x 10
Unable to do my regular decline overhead triceps extensions so I had to use the machine. Not a big deal since Wednesday is my “light” day.
Preacher curls
bar x 50
35 x 10!
30 x 10!
25 x 10 x 3
These were humbling. Maybe it was the pre-fatigue set. Maybe it was the straight sets since I usually compound superset them with the triceps work. But the 35s and 30s were just no good grinding reps. Not what I need to be doing right now - though it did get me fantasizing about CT’s Unofficial Arm Specialization Program …
That’s some long workouts my friend, well done.
And waistline shrinking good, well done as well. Very committed to the quest.
Training/teaching/coaching kids is a gift, you are indeed a lucky dude. I coached soccer for several years.
You’ll be giving them a lot, but you’ll get a lot back too, kids are amazing.
Depending on age there should be some playing around, if you can come up with some plays that, without them knowing it, will teach them good technique could be good.
However I don’t know much about teaching martial arts, so I might be totally wrong here.
Thanks! You are actually 100% right about how to teach martial arts - or at least jiu-jitsu - to kids. The guy I’m substituting for is a really good kids instructor, so I’m hoping for a minimal amount of let down!
I hope you had a great vacation. Funny enough, Majorca was an obsession of my old high school friend back when we were in a garage band in the 1980s. He’d never been outside the U.S. at the time, but he wrote a song about Majorca anyway - I can still remember the opening lyrics!
SATURDAY
BW: 146.8
waist: 32"
BF est (Navy calc): 12-15%
Macros: TBA
Best Damn High Volume Workout Plan for Natties (Wk 8 Day 3)
Leg press
50 x 50
160 x 10 x 5
Smith machine hip thrust
35 x 50
115 x 10 x 5
High incline Smith machine press
15 x 25 x 2
50 x 10 x 5
Horizontal row
130 x 10 x 5
Did these Thibaudeau-style with a four-count to boost intensity. It worked.
Weighted dip / Rope lat pulldown compound superset
BW+10 x 10 x 5 / 110 x 10 x 5
B Block is in the books. Four more weeks to go as C Block begins on Monday. Up with the weight. Down with the volume.
MONDAY
BW: 148.4
waist: 32 1/2"
BF est (Navy calc): 14-15%
Macros: 2093 => P143 C176 F68
Best Damn High Volume Workout Plan for Natties (Wk 9 Day 1)
Back squat
170 x 4 x 7
RDL
135 x 4 x 7
Guillotine press / Chest supported row compound superset
110 x 4 x 7 / 110 x 4 x 7
DB press / Alternating grip chins compound superset
35s x 4 x 7 / BW+15 x 4 x 7
TUESDAY
BW: 148.4
waist: 32 1/2"
BF est (Navy calc): 14-15%
Macros: 1135 => P121 C61 F43
Cardio - Brazilian Jiu-Jitsu Day
Am Cardio
Incline Treadmill Walk
2.5 miles / 42:54 minutes / 315 calories / 7.3 intensity
several hours later
BJJ Training
Taught kids class for the first time (!) / Assisted in first Adult class / Trained for about 26 minutes in second Adult class
One small step for my jiu-jitsu career … It’s been awhile since I’ve taught, so the opportunity to teach the kids class was a little anxiety-inducing. I’d never even really seen the kids class in action, and I’m a big picture guy, so there were more than a few nerves. But all went well - the kids seemed to enjoy themselves, a few parents came up afterwards and thanked me for filling in … Hard to call that a bad day at the office.
IBJJF Masters Worlds starts tomorrow. I’ll be watching a bunch of our folks compete over the next few days. My goal is to be there myself next year, coming out of competitive BJJ retirement after nearly eight years in the wilderness.