Love it!
Im a 2 stipe blue belt and only now slowly falling in love with BJJ. It has taken me over 3 years to work out what all the hype was about.
Burien, what is your top 2 favourite side control escapes?
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Here’s the first part of a three-part series from Marcelo Garcia that I like a lot and am just now focusing on.
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SUNDAY
BW: 157.8 lbs
waist: 33 1/4"
Cardio
Incline treadmill walk
3.0 miles / 48:44 minutes / 438 calories
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MONDAY
BW: 158.2 lbs
waist: 33 3/4"
Ok, enough is enough. Going to trot out a (mostly) carnivore diet this week and lose a bit of this fat. Back around 152-155 is as big as I need to be. Getting back to the jiu-jitsu mat tomorrow night will probably help.
HUBL Cycle 2
PRESS
[1 minute rest btw warmup sets / 2 minutes rest btw triples]
OHP
bar x 10
65 x 6
85 x 6
105 x 3
110 x 3
115 x 3
120 x 3
Was really hoping to get 125. But the acceleration was lacking at 120. So I’m topped out here again.
High incline seated press
120 x 3
125 x 3
130 x 3
135 x 3
140 x 3
Par here. Same top set.
Low incline bench press
140 x 3
145 x 3
150 x 3
155 x 3
Par here.
Flat bench
155 x 3
165 x 3
175 x 3
185 x 3
Decided to try and take 10 lb increments to see if I could get to 195. Acceleration waned with the top set at 185 (established last week) so I’ll try again next week.
Triceps pressdown RP (15-30)
24 + 14 + 10 = 48* reps @110lbs
I had 30 kgs written for my last triceps pressdown workout in Berlin. But that seemed far too light. Went with 110 lbs or 60 kg which was better, but also too light.
Ab cable crunch
3 sets of 12 @150 lbs
Good to get the ab work back on track. Will add hanging leg raises to Wednesday’s Deadlift/Chins strength circuit - along with a bicep finisher of some sort.
Nice session to start the week. Just under 90 minutes with the arm and ab work tossed in. No pre- or peri-workout carbs today or this week as I slim back a bit.
Today’s macros: 1670 calories (about an 8% caloric deficit) => P151 F67 C30
(M)eats: shrimp, ribeye, turkey sausage
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TUESDAY
BW: 157.8 lbs
waist: 33 1/2"
Cardio
Incline treadmill walk
2.5 miles / 43:00 minutes / 306 calories
Today’s macros: 1922 calories (1616 net calories) => P123 F83 C36
(M)eats: Scallops, pork roast, chicken
WEDNESDAY
BW: 156.6 lbs
waist: 33 1/2"
HUBL Cycle 2
Strength Circuits [Deadlift + Chins]
Seven rounds of:
Three reps of deadlifts @ 235 lbs
Six reps of chins @ BW + 30 lbs
[90 seconds between sets]
Went into this workout feeling a little underwhelmed and less than motivated. I was salivating over a Gironda-style workout of supersets and submaximal weights late last night. But this afternoon the lifts went well, better than last week. May have been the extra 30 seconds of rest between rounds.
Pinwheel curls (max reps 11-15) 25 reps @ 25*
Hanging leg/knee/leg raises 3 sets of 12 reps
Adding in direct arm and abs work twice a week. The arm work uses DC protocols (RP sets for biceps and triceps; straight sets forearms). These pinwheels felt fine; will add weight next time.
One hour workout start to finish. Perfect.
Today’s macros: 1913 calories => P179 F81 C65
(M)eats: shrimp, NY strip steak, turkey sausage
Current eating plan is to do high protein/moderate-high fat/low carb with 7pm-11am intermittent fasting Monday through Friday. I’m aiming for two shakes a day (60g protein), a post-dinner protein bar for dessert (20g protein), and about 20-24 oz of meat (at least 50% non-red).
Moderate protein and carbs + low fat on the weekend.
I’m going to have to rely on cardio to keep net calories on the modest side (ideally under 1800). I’m trying to leverage seafood to keep my protein/fat ratios (and overall calories) under control. Very curious to see if this diet - even at maintenance calories - will contribute to positive body comp.
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THURSDAY
BW: 156.2 lbs
waist: 33 1/2"
Cardio
Incline treadmill walk
3.0 miles / 51:11 minutes / 415 calories
Still being a non-jiu-jitsu training bum. I’ve essentially taken the month of February off. Maybe not a bad thing. Looking to get back into it next Tuesday for a good string of uninterrupted months of training.
Squat/dips strength circuit tomorrow plus some additional back, shoulder, and arm work.
Today’s macros: 1614 calories (net 1199) => P152 F62 C50
(M)eats: roast pork, turkey sausage, scallops
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FRIDAY
BW: 153.6 lbs (69.5 kg)
waist: 33 1/2"
HUBL Cycle 2
Squat\Dips Strength Circuit + Back, Shoulder Assistance
Strength Circuit [90 seconds btw sets]
Seven rounds of:
Back squats 3 reps @ 205 (93 kg)
Dips 6 reps @ BW + 40 lbs (69.5 kg + 18 kg = 87.5 kg)
Squats felt good and strong. Same with dips. The additional 30 seconds above last week’s rest duration seems well placed.
Shoulder/Back Assistance Supersets [30 seconds btw sets]
Four sets / Eight reps (lbs only below) of:
DB high pull @ 35 / DB side laterals @ 20
Wasn’t able to complete all the reps with the side laterals (got 8 8 6 5 instead). I’ll stick with 20 lbs for now.
Seated four-count row @ 160 / DB supinated row @ 55
Straight arm pulldown @ 80 / Wide grip supinated lat pulldown @ 100
These all felt pretty stout. I’ll increase the weight, but I’m anticipating some failures next week with the straight arm pulldown, at least.
About 95 minutes total training time. Pretty much standard fare for a Friday. I’ll get some cardio in on Saturday and Sunday, then start the final week of Cycle 2 on Monday (eight sets on the strength circuits).
BTW, got a compliment on my gainz from one of the stronger guys at the gym. Not even going to pretend that I minded! Onward!
Today’s macros: TBA
(M)eats: NY Strip Steak, turkey sausage, crab cake
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SATURDAY
BW: 155 lbs
waist: 33 1/2"
Cardio
A little short on time so I didn’t get to do the assistance work I’d planned to do. Had to make an early dinner and movie date (1917) with Mrs Burien Top Team. So cardio only today.
Tempo Intervals w/Rower
2 km / 10:42 minutes / 106 calories
Incline treadmill walk
2.75 miles / 45:41 minutes / 404 calories
A lot of jiu-jitsu film study on the treadmill over the next few days. Will be returning to the mats after about a month away, so I want to have my mind right, as well as make sure my cardio is not totally off.
Pretty much a cheat day diet wise. Fish and chips for dinner. A few doughnuts and some chocolate for dessert. Protein isn’t hideous at about 123g (just under LBM), especially since I’m letting the carbs run a bit today for the cheat. Sunday will be a Low Carb Velocity Diet day, with salmon/steelhead for dinner, and that should put me back on the semi-carnivore track for the week.
More cardio tomorrow. Final week of HUBL Cycle 2 on Monday.
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MONDAY
BW: 159 lbs (bringing the beef to the press party!)
waist: 33 1/2"
HUBL Cycle 2, Week 3
Press Day
OHP
bar x 10
65 lbs x 10
85 x 6
105 x 3
110 x 3
115 x 3
120 x 3
125 x 3
New top set for the OHP. Wasn’t explosive, but I wanted to push the top set since this is the final week of the cycle.
High incline seated press
125 lbs x 3
130 x 3
135 x 3
140 x 3
145 x 3
150 x 3
Significant gains here besting my last top set by 10 lbs
Low incline bench press
150 lbs x 3
155 x 3
Lowered setting after the second set. It was at about 45 degrees for these sets at first, which was probably too steep. Lowered it to the lowest “incline” setting, closer to 30 degrees.
160 lbs x 3
165 x 3
170 x 3
175 x 3
180 x 3
These all went great. I probably could have pushed 185, but I was happy with my work here and ready to see what I could do on the flat bench.
Flat bench
180 lbs x 3
190 x 3
200 x 3 (102% of my top bench TM; 91% of my 2018 PR)
Just chasing the number here, so I moved in ten pound increments to see how far I could get. Acceleration slowed significantly on the final rep of the triple at 200, so I’ll just be happy with the +15 lbs on the top set.
Actually, wait a minute. I just hit a triple on the bench that was 91% of my best 1RM AFTER over an hour’s worth of heavy pressing. WaHOO! We’ll see where things stand after another two cycles.
I guess this HP MASS program works pretty ok, huh?
Overhead triceps EZ bar extension
bar x 25 x 2
RP 11+7+6=24 @ 30 lbs
Hanging Leg/Knee/Leg Raises
3 sets 15 reps
Total workout time about 95 minutes. Felt pretty good throughout even thought I was carb free for my peri workout (did have carbs in pre workout meal).
Macros: 1840 => P155 F75 C49
(M)eats: Ribeye, shrimp
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lots of heavy pressing and yes that was an impressive triple ot finish the day with. Well done.
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Thanks! I was afraid of losing strength after doing so much bodybuilding work last year!
Cardio only on Tuesday. Still a bum.
WEDNESDAY
BW: 157.6 lbs / 71.5 kg
waist: 33 1/2" / 85 cm
HUBL Cycle 2
Strength Circuits [Deadlift + Chins]
Eight rounds of:
Three reps of deadlifts @ 235 lbs / 107 kg
Six reps of chins @ BW + 30 lbs / 13.5 kg (total 85 kg)
[90 seconds between sets]
I really need to stop calling this HUBL. I’m not really doing bodybuilding work for the lower body, as the deadlift triples are at 77% of peak TM - and going up to 80% after today’s work. No issues on any of these. Chins going up, as well.
EZ bar Preacher curls (RP 20-30)
bar x 25 x 2
@ 20 lbs / 9 kg RP 20+8+6=34*
Was watching a Dusty Hanshaw video last night (he’s a BBer who trains DC style). He was making the typical DC point about most people not training intensely enough for the lower volume of DC training to work. I put that to work with the curls today. I tell you, between him and John Meadows on the intensity … bring on the gamma rays baby!
Adding five pounds to the curls next time around.
Abs cable crunch
3 sets of 15 reps @ 150 lbs / 68 kg
Will probably increase weight and go back to 3 sets of 10 reps with Cycle 3.
Deadlift/chins strength circuits done for the cycle. Will deload next week, then add ten pounds to the deads (up to 245 lbs / 111 kg) and five pounds to the chins (up to 35 lbs / 16 kg) when Cycle 3 begins the following week.
“Your mission should you choose to accept it …”
This post is going to make me look like an ass–so be it. Im seeing posts in this forum that are seriously alarming me here and if it pisses you off what i’m saying, well welcome to the freaking wake up call! My methods aren’t for the weekend quarterback and they sure aren’t for the beginning lifter, they never have and never will be. This is for hardcore bodybuilders ONLY, lets get that straight right here and now. I’m seeing posts in here about, “well I cant play basketball and I cant rock climb if I do deadlifts on thursdays and I don’t want to use wrist straps because”… WELL THAT SUCKS----PICK ONE OR THE OTHER HERE THEN!!! BECAUSE MY METHODS ARE ABOUT MAKING SOMEONE A BODYBUILDER THE FASTEST WAY POSSIBLE. My methods aren’t out there so you can be a hybrid bodybuilder/tennis player. That’s what mens health and muscle and fitness is for! This is about extremes and limits and if you can run around jumping and playing full court basketball, there is no doubt in my mind that you don’t have a clue how hard we are training legs here… Do you want to be a rock climber or do you want to be a bodybuilder? Because my methods are 100% made to get you on the fast track in bodybuilding. If your worried about your hamstrings being sore so you cant play handball every tues and thurs nite, then your in the wrong fucking forum! IM sorry but these things don’t mix well. Just like if I wanted to become a world-class 50m swimmer, you wouldn’t see me eating and training like a super-heavyweight powerlifter. This isn’t for weekend warriors and i don’t want it to be–this is serious stuff–extremes. So if your goals aren’t to be the best bodybuilder your genetics will allow, your in the wrong place reading-wise and doing the wrong thing training-wise.
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FRIDAY
BW: 156.4 lbs
waist: 33 1/4"
HUBL Cycle 2
Strength Circuits [Deadlift + Chins]
[90 seconds between sets]
Eight rounds of
Three reps of squats @ 205 lbs
Six reps of dips @ BW + 40 lbs
Just the circuits today. I’ll finish off the cycle with the back and shoulder work over the weekend ahead of next week’s “deload.”
SATURDAY
BW: 156.8 lbs
waist: 33 1/4"
Cardio
Tempo Intervals - Rower
2 km / 10:35 minutes / 107 calories
Incline treadmill walk
2.75 miles / 45:28 minutes / 429 calories
Goal was to hit 500 calories in today’s workout. Thinking about a pivot away from some of the bodybuilding work to focus on strength as jiu-jitsu season gets going in earnest (first local tournament is a week from today with the Pan American championships the week after). I like to time my training around competitions even if I’m not planning to compete. So it’s time to get going.
I want to maintain as much muscle as I think I’ve developed of late. A little leaning out to get me closer to 152 lbs would be nice; I’m hoping getting back to my regular jiu-jitsu routine will help with that. May try strength circuits for the next three weeks (after next week’s deload), using rest periods to manage intensity rather than volume (since I’ll be in a relative weight-loss state). Six rounds across the board. Triples on the first lift. Double triples on the second.
Monday
Strength circuit: Incline bench press / Four-count horizontal row
Assistance: DB high pull / Rear delt superset
Wednesday
Strength circuit: Deadlifts / Chins
Assistance: Biceps (rest pause)
Friday
Strength circuit: Squats / Dips
Assistance: Triceps (rest pause)
Made me smile, because it’s also a wake up call for me, to stop chasing big numbers on the lifts because I also want to do other stuff.
Thanks for the post BTT
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Haha! A part of me is a huge DC training fanboy. If I didn’t have another activity, it would be SO tempting to go off in this direction 100%.
But the truth is, I do have to “play handball every tues and thurs nite” so to speak. So I have to be happy taking what I can and love from DC training, and leave the rest behind (meanwhile living vicariously through DC disciples like Dusty Hanshaw).
I remember reading similar advice when it came to being competitive in jiu-jitsu as you get older: there’s just a lot of good, fun jiu-jitsu you’re just going to have to ignore while you focus on getting great at the basics. That my mission for 2020 - in the gym and on the mat.
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MONDAY
When it’s 7am and you’re already listening to Hatebreed, you know it’s going to be one of those days …
Finished up Cycle 2 of (Not Exactly) HUBL today.
BW: 157 lbs
waist: 34" (jeez …)
Pull [Shoulders + Back]
[30 second rests between sets]
DB high pull / DB side laterals compound superset
8, 8, 8, 8 @ 35 lbs / 8, 8, 7, 6 @ 20 lbs
Four-count seated horizontal row / DB supinated row compound superset
8, 8, 8, 8 @ 160 lbs / 8, 8, 8, 8 @ 55 lbs
Straight-arm pulldown / Wide grip supinated pulldown compound superset
8, 8, 8, 8 @ 80 lbs / 8, 8, 8. 8 @ 90 lbs
Good work today. The side laterals are tough, but I gutted out a few reps beyond last week’s work. And I’m REALLY feeling the four-count rows. Did them for some time before I really got the mind-muscle connection. Powerful stuff. I can probably increase the weight on the wide grip supinated pulldowns; the straight arm pulldowns will stay where they are for now.
Post-training cardio
Incline treadmill walk
2.03 miles / 34:01 minutes / 317 calories / 9.3 intensity
Switching to low carb for the week to try and accelerate fat loss. A pair of Boston lettuce burgers with blue cheese and mushrooms for post-workout. Protein shake for peri-workout. Protein bar for dinner.
Semi-deload over the balance of the week. I’ll probably just do strength circuits on Wednesday and Friday (deadlifts/chins and squats/dips). I’m thinking about keeping the weight the same and just dropping the sets down to four. Maybe a little upper body accessory work (low2high cable flyes, rear delt laterals) too.
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TUESDAY
Cardio BJJ Cardio
BW: 154.6 lbs
I made a promise to myself to get down to my weight class (at least in the gi) before returning to the mats tonight. This morning, I hit that number to the tenth. Whoo!
waist: 33 1/4"
Noon Cardio
Incline treadmill walk
2.0 miles / 33:42 minutes / 275 calories / 8.1 intensity
BJJ Training
Tutored first class / Two rounds (14 minutes) Live Training in second class
PM Cardio
Incline treadmill walk
2.0 miles / 33:28 minutes / 312 calories / 9.3 intensity
Great first day back on the mats after a little over a month away. Two things have really helped me keep pace: maintaining a decent cardio base thanks to the treadmill and rower, and TONS of jiu-jitsu film study whilst maintaining said cardio base.
Minimal fueling today, Some peanuts for breakfast, small vinegary leafy green salad with anchovies for lunch, protein shake peri-jiu-jitsu, protein bar and a little cognac for dinner and a night cap. Trying to keep the calories on the super low side twice a week and my jiu-jitsu days seem like the best times to do it.
Deadlifts and chins tomorrow. Will do four sets - reps and weights the same - for my “semi-deload” this week.
WEDNESDAY
BW: 152.4 lbs / 69 kg
waist: 33" / 83.8 cm
(Not Exactly) HUBL Cycle 2 Deload
Strength Circuits [Deadlift + Chins]
Four rounds of:
Three reps of deadlifts @ 235 lbs / 107 kg
Six reps of chins @ BW + 30 lbs / 13.5 kg (total 82.5 kg)
[90 seconds between sets]
Post-train Cardio
Tempo Intervals - Rower
2 km / 10:38 minutes / 107 calories [2:40 min/500m pace]