I’ll be following the WS4SB III template.
*Monday
ME upper body:
A-ME exercise:
–>Bench Press
10x62lbs(28kg)
8x85lbs(38kg)
5x100lbs(45kg)
5x108lbs(50kg)
3x120lbs(54kg)
3x128lbs(58kg)
2x136lbs(62kg)
1x141lbs(64kg)
REST: 2-3 mins on heavy sets.
B-Suplemental exercise:
—>DB bench press
2x20(14kg each DB)
REST: 2-3mins per set
C-Horizontal pulling/rear delt superset:
C1—>Standing DB row
3x10(30kg each DB)
C2—>Delt flyes
REST: 1-1.5min
3x10(10kg each DB, i’ll lower the weight it since i can’t get full ROM, and my shoulder is hurt)
D-Traps
—>Behind the back BB shurgs
3x10(70kg, i’ll put more weight because it was easy to get the 10 reps)
REST: 1-1.5min
E-Elbow flexor exercise
—>Zottman Curls
3x10(12kg each DB)
REST: 1-1.5min
F-Grip training
Heavy BB hold
3x(max time) (100kg maybe, haven’t tryed this exercise yet).
Tuesday
AM:
*Tabata(5min)x2
*HIIT or jogging (depending of how i feel) x 20min
PM: judo class
Wednesday:
*Pull up workout( in order to make more than 3-4 stinking ones)
6x2pull ups (45sec rest)
ME lower body workout
A-ME lift
—>Traditional Deadlift
10x50kg
8x60kg
5x70kg
5x80kg
5x85kg
5x90kg
5x95kg
3x100kg
3x105kg
3x110kg
3x115kg
2x120kg
2x125kg
1x130kg
(should i drop some sets?)
B-Unilateral exercise:
—>Lunge w/BB
3x10(65kg/to check)+2.5kg
C-Harmstring/posterior chain movement:
—>DB pull troughts
3x10(w/ 30kg DB)
D-Ground based, abdominal circuit:
20x"sprinter sit ups"+20x"dragon flags" (only the exentric movement)+20x"V-ups"+20x"toe touches"
Thursday:
AM:
Tabata(5min)x2
Hiit or jogging x 20 min
PM: judo class
Friday
RE upper body:
A- RE exercise:
—>DB bench press
4x12(16kg each DB)
B-Vertical pulling/rear delt superset:
B1-Lat pulldowns (not very functional, i’ll do them until i get the 10, 12 pull ups)
3x10(to check the weight)
B2- DB Delt flyes
3x10(8-10kg each DB)
C- Medial delts:
—>DB military press
3x10( 12kg each DB, again, i’m checking the weight)
D-Traps/arm superset
D1-Behind the back BB shurgs
3x10(70+kg)
D2-Zottman curls
3x10(12kg each DB)
E- Grip/forearms
—>Heavy DB holds
3x max time (40kg each DB)
Saturday
AM:
Pull up workout(same as wed)
DE Lower Body.
A-DE lift:
—>Explosive Deaflift
8x3 (75-80kg)
B-Unilateral exercise:
—>Lunge w/BB
3x10 (~65kg)+2.5kg
C-Hip extension exercise:
—>Pull troughts
3x10 (~30kg DB)
D-Weighted Abdominals
—>Weighted leg raises
3x10 (16kg DB on my feet)
PM: judo Class
Sunday:
Movility work, stretching.
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NOTES: I’m gonna add some BJJ classes in the weight lifting days.