Rate My Current Workout

Bigger Stronger Leaner Over 35 Lifter
1

Im curious about thoughts and constructive criticism anyone has about my current workout regimen. I am very routine and seldom miss workouts. I will take an off day if my body is screaming at me or will adjust weight used in my lifting sessions if needed. If I take an off day, I don’t skip that day it just bumps to the next day. I’m 43 years old, 5’6”, 160 lbs and train Jiu Jitsu 8 - 10 hours per week. This is roughly what a week looks like for me during jiu jitsu offseason.

Walk or Jog 3 miles Monday - Friday
Lift first then walk/run starting at 4:45 am. No running on leg day

Sunday - Jiu Jitsu (1 hour and 30 minutes) at high intensity

Monday - Push Day and Jiu Jitsu at light intensity
Bench Press - 5x10 at 165 lbs
Dumbbell Incline Press - 3x10 at 70 lbs
Dumbbell Fly - 3x15 at 40 lbs
Dumbbell Lateral Raise - 3x20 at 20 lbs
Tricep Push Down - 3x20 at 120 lbs
Dumbbell Kickback - 2x20 at 20 lbs

Tuesday - Pull Day and Jiu Jitsu at moderate intensity
Lat Pulldown - 5x20 at 165lbs
Barbell Row - 4x12 at 145 lbs
Cable Face Pulls - 3x20 at 60 lbs
Single Arm Dumbbell Row - 2x20 at 60 lbs
Barbell Curls - 3x20 at 65 lbs
Dumbbell Hammer Curls - 2x20 at 40lbs

Wednesday - Jiu Jitsu at high intensity

Thursday - Leg Day
Squat - 10x20 at 160lbs
RDLs - 5x20 at 115lbs
Donkey Calf Raises - 5x20 at 90lbs
Hack Squat - 3x15 at 155lbs
Reverse Hack Squat (machine) 3x15 at 155lbs
Seated Calf Raises - 3x20 at 90lbs

Friday - Jiu Jitsu at high/moderate intensity

Saturday - Push Day and Jiu Jitsu at moderate intensity

2

What advice are you looking for ? How long have you been following this ? What results have you seen ? Are you getting stronger ? Have you added muscle in the last 3 months ? What are your goals ? You post just lists exercises and weights, it doesn’t really tell us much ?

3 Likes
3

Hi there,

My thoughts…

If your training 8-10hrs a week in JJ, and I’m assuming you work and have family commitments, personally id be reducing my training volume and frequency right down to the bare bone basics and training no more than 2 days per week, possibly even less (based on whether or not your adding more weight to the bar). Perhaps something like a squat movement, chin or pulldown and dip or chest press one workout, and a hinge movement, ohp and row the next. Maybe salt in a bit grip work, but for the most part that would be it.

You mention for example you preform 5x10 on bench press @165lbs. I dont really get the stopping at an arbitrary number of reps, why not preform a couple of warm up sets and then preform one or two top working sets within a given rep range, say 5-8 or 6-10 or whatever, whereby youd terminate the set based on knowing you’d be unable to complete another rep on your own. At the very least this would be more time efficient than preforming set after set with the same weight, and in all likelihood its going be a more productive way to train.

Best
Rob

2 Likes
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So, 200 reps of squats? Your lower back must be cooked by then.