You could do a three day split:
Tuesday- upper body or push
Wednesday- lower body or pull
Saturday- Full body, met con or rep day
Or do the 4 day and alternate upper lower or push pull.
Tues, Weds
Sat, Sun
Anyway, I think working out before your jits might be a good thing since it’ll keep you from relying too much on strength. It will also help you work better in a fatigued state.
Workout for Mon 10/20
Snatches from power position then below knees
3@45 kg, 3@50, 2@60, 2x2@70 (took a few tries for the last 2 sets)
Snatch pulls
4@70, 3@75, 2x3@80
Back Squats
6@75, 5@90, 5@105, 3x4@115
Military Press
6@45, 5@50, 5@55, 4@60, 4 pushpresses @ 65
Argh, woke up late and heading to Nagano right now, great workout yesterday, ill log it when i get back/to a internet place or somfing.
peace till saturday
Workout for Weds 10/22
Cleans, 1st rep from power position, 2nd rep from below knees.
3@60 kg, 3@70 kg, 2@80 kg, 2@90, 2@95
Front Squat + split jerk
2@70, 2@80, 2x2@90
RDL
6@80, 5@90, 3x4@105
Bent dumbbell row
6@60 lbs, 5@65, 5@65, 4@70, 4@75
K here’s Tuesday’s workout:
Tuesday, 10/21:
Flat Bb Bench: 3 x 5 @ 90 kg
Seated Cable Rows: 3 x 5 @ 80 kg
Box Squats: 3 x 5 @ 120kg for the first set, 115 kg for the second two.
Power Cleans: 3 x 5 @ 65 kg
EZ-bar Curls: 3 x 5 @ Ez-bar + 20 kg
Skull Crushers: 3 x 5 @ Ez-bar + 20 kg
Kept the weight the same for the first two, can definitely feel the strength coming back, bench was a synch. I upped the weight more than I meant to for the first set of Box Squats, that set was nearly impossible. Second two felt a bit easier.
Sunday, 10/26:
Strapple Jiu-Jitsu:
Learned a kind of awkward sweep, took me a while to get it. I have a feeling this one isn’t so likely to work as a standing takedown as much as if the guy you’re fighting is on his feet and you’re at his legs on your back. Rolled for 6 rounds, three minutes each. Four blue belts, one purple, one brown, got destroyed by pretty much every one. I think they averaged two submissions a piece on me, but I can still feel myself getting better. I feel like these guys really want me to get better. At the end of the class, the teacher said something along the lines of “Edomondo-san will only be here until December, so lets teach him all we can before he heads back.”
And I just checked my log from over the summer, my box squats are now up to previous strength.
And! Forgot to mention, somewhere amidst of me getting uberpwned at Jiu Jitsu, I snuck in my first legit arm-bar. I was sparring with another white belt, both of us going pretty much all out to prove ourselves, and I passed his guard, mounted him and boom. Given I had a good thirty pounds on the guy, but still.
Good progress on the jits!
Friday:
Drop Snatches
3@45 kg, 3@50, 2@60, 2@70, 2@75
Clean Pulls
3@80, 3@90, 3@80, 2@90
Back squat, work up to 3x max
Warmed up, jumped up to 135, failed, 130 failed.
Success @ 125.
I pretty much have the mental fortitude of a 6 year old. Give up really easily once the bar speed slows down.
Bench
5@135 lbs, 165, 185, 4@205
Saturday:
Worked passing butterfly guard, gogoplata from mount, a little bit of rubber guard work and shoots. Every saturday I spend an hour rolling with a guy since I don’t have time for regular jits class anymore.
So funny thing is, aside from butterfly guard, I really don’t know what any of that is. Taking Jiu Jitsu in Japanese basically means that I may never find out the names of what I’m learning, hence the vague descriptions.
But that’s awesome! Do you see Sam at all anymore?
See the thing about the mental fortitude part… here’s your first step. Get the sand out. It might take a slight torque of the hips. Then again it might take a full body shake. But get the sand out. Everything should fall into place from there.
So here’s my plan for the workout schedule:
Tuesdays: Max Effort Push OR Dynamic Push
Wednesdays: Max Effort Pull OR Dynamic Pull
Saturday: Full Body Somethingaruther
I’ll alternate weeks for Push and Pull Maxes. On the weeks I do a Max Push, probably heavy box squats and benching form the core. In that case Dynamic Pull means lighter RDLs. For Max Pull weeks expect heavy DLs and weighted pull ups, with lighter front squats on Dynamic Push day. We’ll see how it goes.
Tomorrow will be:
-Work up to a max set of 5 on Box squats (WS4SB style)
-Do the same for Bench
-3 x 8 skull crushers or close grip bench
-3 x 12 isolation shoulder work, bulletproofing here basically, maybe rotator cuff stuff
And this Wednesday will be:
Waddya think?
btw, did you ever hear about how Anthony’s contest went? any pictures?
Good work in the gym and on the jiu-jitsu!
tmoney, you are an unexpected inspiration.
[quote]FutureGL wrote:
tmoney, you are an unexpected inspiration.[/quote]
I do what I can to help the human race.
Anthony’s trainer fell off, so Anthony stopped doing contest prep. He’s probably at about 180 now. Never did cut, but he’s pretty wide for 5’7".
Anyway, workout for Monday, 10/27
Snatches, from power position then below knee
3@45 kg, 3@50, 2@60, 2x2@70
Snatch pulls
4@60, 3@70, 2x3@70
Back squat
6@75, 5@90. 5@105, 3x4@120
Military press
6@45, 5@50, 5@55, 4@60, 4@70 (pushpress)
Anyway, I really need to get on this bulking thing. I’m slacking. Holding steady at 160, need to get to 170. Looks like more milk and pbj’s. If that doesn’t work, straight shots of olive oil.
Nooooo! I really wanted to hear about that.
Tuesday, 10/28:
Push?
Box Squats: 70 kg x 5, 80 kg x 5, 90 kg x 5, 110 kg x 5, 125 kg x 5 (PR! woooh! like better than June even)
Bench: 70 kg x 5, 80 kg x 5, 95 kg x 5 (Japan PR, still under previous max)
Skull Crushers: Ez bar + 25 kg, 3 x 6
Db Side Raises: 7 kg db, 4 x 10
Jiu Jitsu coming up in a couple of hours, I’ll come back and log that stuff too.
Are you unloading on the box or just touching?
I’m unloading on the box.
Strapple Jiu Jitsu:
More spider guard stuff weeee! Learned a new sweep, and a transition to a triangle from there. Also a new escape from spider guard. Didn’t even count how many times I rolled, but it was around six or seven. Actually arm barred a blue belt today, but he’s like a quarter my size so I don’t really think it counts.
Wednesday, 10/29:
Dynamic Pull:
RDLs: 3 x 8 @ 90 kg (real easy)
Pullups: 4 x 8 @ bw
Hyperextensions: 2 x 15 @ bw (good burn)
Short Bar Curls: 3 x 6 @ bar + 20 kg, then burn out with lighter weight.
I took things pretty easy today. I was really happy with yesterday’s PRs and didn’t wanna ruin my progress, but I’ll up the weight next session.
Well, I’m unintentionally cutting, so you better start bulking to make up for my loss. I’m starting to look less like a overly fluffy wanna be bodybuilder and more like a fighter, pretty cool, well not yet but I’ll get there. I swear it’s all the green tea.
Them antioxidants will really save you. Spoke with Anthony yesterday, so he’s a few months behind but starting to go to the gym again.
Workout for Wed, 10/29
Cleans from power position, below knee
3@60 kg, 3@70, 2@85, 2@95
Front squat + jerk
2@70, 2@80, 2@90
Jerks have been feeling pretty crummy lately. I’m having problems dropping fast enough to fully lockout.
RDL
6@80, 5@95, 3x4@110
Then did “Metcon” with Emily. Pretty much destroyed me.
3 round:
10 broad jumps
10 50 lb kettlebell swings
10 pushups
Took me about 4 minutes. That was straight embarrassing.