11/29
BJJ training
11/30
Squats 215x5 245x3 275x10 belt on last set
Trap bar deadlift 185x10x5 sets
Ab wheel 3x10 reps
Neck harness 2x30 reps
Knee feeling a bit sore so rather than dive bombing squats just tried to control descent and stop at parallel - this felt a lot better will try to do this going forward.
Probably OK if some reps “borderline” depth in training since not training for a powerlifting meet but will be careful they don’t turn into quarter reps lol
12/3
Overhead press 115x5 130x3 145x5
Bench press 115x10x5 sets
Dumbbell row 60x10x5 sets
Dumbbell curl 3x10
Tricep push down 3x10
Neck harness 2x30
12/4
BJJ class
12/5
Didn’t train but realized it was 15 years since my last meet
Last week went
12/14
Squat 195x5 225x5 255x5
Trap bar dead 195x10x5 sets
Ab wheel -3x10 reps
Neck harness 2x30 reps
12/16
BJJ class
12/17
Overhead press 100x5 120x5 135x8
Dumbbell press 50x10x5 sets
Bent row 135x10x5 sets
Dumbbell curl 3x10 reps
Push down 3x10 reps
Neck harness 2x30 reps
12/18
BJJ class
Rethinking split - pecs and shoulders felt like they were going to explode during sparring
12/21
Trap bar dead 250x5 285x5 325x5
Squat -3x5 Deload week %
Push ups 5x10
Pull downs (neutral) 5x10
Kettlebell swings 5x15
Neck harness 2x30
BBB 5x10 seems to have caught up with me. There was another old Wendler template called Mr. Grey pubes (PAUSE) which might fit better
Upper lower split like I had been doing but when you squat you just do the Deload week % for 3 sets X 5 reps for deadlift and vice versa on deadlift week. This way you at least practice the lift every week but seems easier from a recovery standpoint.
When I tried only squatting every other week I felt like a newborn giraffe on roller skates lol