I am desperatly trying to figure out what template your workouts are baised on, is it your own creation?
[quote]Oregand wrote:
I am desperatly trying to figure out what template your workouts are baised on, is it your own creation?[/quote]
It’s my own creation. I’ve done many programs to various life situations, but my problem has always been jumping from one program to another.
At the moment I’m busy doing jujitsu and BJJ 4-5 times a week, so my time and recovery doesn’t really allow lifting more than 2 x week (I tried, didn’t work). And even then I’m trying to keep it short and the most bang for the buck. Goal is to improve strength and speed, so that I can use them to better my skills in JJ/BJJ.
I do strength portion (ramping sets to 3RM) in compound movements and then trying to implement that strenth to to speed-strength in the same movement patterns (same principle like Thibs 6 weeks to hero -program). Sets are set-up as Giant set-style with ramping. That way I can save time and get bit conditioning at the same time.
I’ve done 5/3/1, which I liked and had good results.
To 2Busy and all other hockey fans!
14.5.2011
WU: 15 min jogging to the gym
Strength:
1a) pull-ups, BW, reps 6-5-6-6-5-6
1b) OHP → 3RM, 25-30-35-40-45-47,5
1c) DL → 3RM, 50-60-70-80-90-105
Speed-strength:
2a) OHP pushpress throw, 4 x 3 x 10 kg med ball
2b) broad jumps, 4 x 3 x BW
2c) V-ups (as explosively as possible), 4 x 10
15 min jogging back to home.
Notes:
WO lasted 40 mins. Pull-ups were easier than last time. OHP was really lagging this time. Last time I managed 2 reps with 52,5 kg. Now 47,5 kg was enough for 3 reps. Pulled 2,5 kg heavier DL than last time.
Off topic, but this is just so big thing for us. After 16 long years:
Went to massage therapist after long time (too long that is). End result after treatment was far better mobility, especially in my ankles, and no more stiff back. My walking posture was better and my feet pointed forward automatically and were not turning outwards due to the joint/muscle tensions.
There was one test, where I really could see the difference before and after. I was asked to raise my legs one by one while lying on my belly. Other leg was raised by my glute and the other one went up by hamstring not activating my glute at all. After some manipulation, this was fixed in no time.
People, go to the professionals to get yourselves checked out. It will be worth the money. It will spare you from different aches and probably increase your results due to the better muscle functioning. And no, I don’t get any discount writing this…
Updating after long pause.
Haven’t been lifting weights since May, but I’ve been practising JJ and BJJ regularly. I walked a lot during the summer (pushing our 2 foster children who are twins and who we received in mid July). I also went running/jogging couple of times in a week and did some BW stuff between the laps. So quite a big change in my life.
Plan is to keep training JJ & BJJ 4 times a week (if wife allows ;o) ) and lift some weights 1-2 times a week. Program would be some really short and simple, so that I can do it in my lunch break. Maybe just a basic 5/3/1 2 x week without any additional exercises.
6.9.2011
Took my yearly mandatory (work related) tests. Did the running (cooper) test and other exercises on the same day (not advised). Running started 8 am, which wasn’t very ideal, but what can you do other than take it as they give it. I was happily surprised I ran 2800 m, because I had JJ training day before and got “loose” stomach before the run.
From the other exercises (sit-ups, push-ups, BW squats and hand squeezing-test), which were in the afternoon, I got excellent results for my age group.
who do you train bjj under?
[quote]kaisermetal wrote:
who do you train bjj under?[/quote]
Hilti BJJ / Rikard Andersson. This is a Scandinavian BJJ team and I believe Andersson got his belt from Murilo Bustamante (one of the founders of the famous Brazilian Top Team).
EDIT: found it.
Mitsuyo Maeda > Carlos Gracie > Carlson Gracie > Murilo Bustamante > Rikard Andersson
Our local team is quite new (only couple of years) and small (about 15 actives), but it has already produced one national champion, who goes to Portugal next January to fight for the European championship.
I’m still noobie in BJJ. One year of BJJ practise behind, altough I’ve always practised some sort MA (boxing, kickboxing, escrima, conventional JJ) depending on my location (moving around is work related). I’m not competing, but I know my skill level, because many of the younger gyus do compete and I know how they place in competitions and how I do against them in sparring.
enter a white belt competition, go for fun, it’s an awesome experience.
[quote]kaisermetal wrote:
enter a white belt competition, go for fun, it’s an awesome experience.[/quote]
I’ve been asked already and I know it would be a great experience with all the jitters, but I’m still hesitating. I hate, if I know I’m not prepared enough and life situation at the moment, I get to train BJJ 1-2 times a week, which I don’t consider quite enough. I fucking hate/fear loosing, no matter how great experience it would be.
Back at the gym. Took only about 4 months.
Plan:
1 - 2 lifting days a week. JJ + BJJ 3-4 times a week. Trying to keep the workout short (timewise) and most bang for the buck. Goal is to improve general strength to help my MA training.
Day 1:
1a) inverted row to about 50 reps (about 6 sets)
1b) BP to 3RM (about 6 sets)
1c) squat to3RM (about 6 sets)
- if time, either abs or some rehab work
Day 2:
1a) chins/pull-ups to about 50 reps (about 6 sets)
1b) OHP to 3RM (about 6 sets)
1c) DL to 3 RM (about 6 sets)
- if time, either abs or some rehab work
22.9.2011
Day 1
Weights in kilos
1a) inverted row to about 50 reps, 8-8-7-8-8-8 = 47 reps
1b) BP to 3RM, 50-60-65-70-75-80
1c) squat to3RM, 30-40-50-60-belt-70-75
- hanging leg raises 22 reps
Notes:
1a) strict form, left 1-2 reps in the tank, looking to increase the reps in the sets and overall
1b) about same as in May, so no strength loss while not lifting
1c) about same as in May, so no strength loss while not lifting, could probably gotten away with 80 kg.
1½ h JJ class 1 hour after lifting.
27.9.2011
Day 2:
Weights in kilos
1a) chins to about 50 reps, 7-7-7-7-6-6
1b) OHP to 3RM, 25-30-35-40-45-50 (2 reps in the last set)
1c) DL to 3 RM, 50-60-70-80-90-100
Notes:
1a) this has come down, but easily improves as I get this thing rolling again
1b) little disappointment but leaves room to improve
1c) this is were I thought it would be.
I was really short on time and had to rush things a lot and leave abs out.
30.9.2011
Day 1:
Weights in kilos
1a) inverted row to about 50 reps
1b) BP to 3RM, 50-60-65-70-75-80-82,5
1c) squat to3RM, 30-40-50-60-belt-70-75
- Hanging leg raises about 20 to 25 reps
Notes:
1a) didn’t log my reps, but summed around 50 reps
1b) 2,5 kg improvment from last week
1c) same as before, legs felt tired, no rack to be used
Was on trip and didn’t have my notebook with me. I really have to concentrate getting my squat numbers up. It’s so wrong on many levels, that I BP more than I can squat. And that’s not because my BP is that strong.
4.10.2011
Day 2:
Weights in kilos
1a) chins to about 50 reps, 8-8-8-7-8-10 => 49 reps
1b) OHP to 3RM, 25-30-35-40-45-50
1c) DL to 3 RM, 50-60-70-80-90-102,5
- Abs (HLR, GHD sit-ups and ab-wheel)
Notes:
1a) this improved 9 reps in 6 sets from last time. All chins from dead hang.
1b) last time got 2 reps in last set and now I got 3 so little improvment. It was tough though.
1c) 2,5 kg more than last time. Grip (overhand) was letting me down in the last set, barely made the 3rd rep.
7.10.2011
Day 1:
Weights in kilos
1a) inverted row to about 50 reps, 9-10-8-9-10-10 = 56 reps
1b) BP to 3RM, 50-60-65-70-75-80-85 (only 2 reps) - 80
1c) squat to3RM, 30-40-50-60-belt-70-80
- Abs (HLR 15 reps, GHD -situps 30)
Notes:
1a) reps per set increasing slowly
1b) failed the 3rd rep on 85 kg, last time I got 82,5 kg for 3 reps. Well, maybe next time
1c) 5 kg improvment compared to last time
Thinking of doing squats 2 times a week (switching DL in day 2 to squat) to get the squat numbers up.
EDIT: here is a video of the last set of squat for shits and giggles. Form critique is welcomed, though.
11.10.2011
Day 2:
Weights in kilos
1a) pull-ups to about 50 reps, 8-7-8-8-8-8 => 47 reps
1b) OHP to 3RM, 30-35-40-45-50-52,5 (only 2 in the last set)
1c) DL to 3 RM, 60-70-80-90-belt-100-105
- Abs (HLR)
Notes:
1a) pull-up numbers have gone up really well. They are almost as good as my chin-ups. Looking for those 10-rep sets. 5x10 or 6x10 would be great for me, especially when done from the dead hang.
1b) last time got 3 reps with 50 kg, so I added weight. Now I got 2 with 52,5 kg, but looking for that 3rd rep, so I can add the weight again.
1c) 2,5 kg more than last time. Used mixed grip for the final set.
Pretty good workout, allthough I didn’t feel especially strong going in to the gym.
Read this article yesterday:
http://www.T-Nation.com/strength-training-topics/1367
I have done it already yesterday pm and again this morning (have JJ class in the evening). It really gets your thighs pumped and lactid acid is stiffening them quite badly at the end. Haven’t measured my thighs, but I hope it gives them some additional thickness with squats and DL’s.
I’m able to do that only 5 days a week, but with all the other training, I think it’s quite enough. Goal is to do this for 4 weeks, but if it turns out to be too much of an effort, I’ll just drop it and don’t cry about it.
14.10.2011
Day 1:
Weights in kilos
1a) inverted row to about 50 reps, 10-10-10-10-10-11 = 61 reps
1b) BP to 3RM, 50-60-65-70-77,5-85-70
1c) squat to3RM, 40-50-60-belt-70-80-85
-
Abs (HLR’s)
-
3 min bicycling (check previous post)
1 h 15 min BJJ class in the evening.
Notes:
1a) reps per set increasing
1b) had to raise my butt of the bench in the last 2 reps in the last set, so it doesn’t count. Next time, same weight until I get them with good form
1c) 5 kg improvment compared to last time. Next time I’ll shoot for the 90 kg.
19.10.2011
Day 2:
Weights in kilos
1a) chin-ups to about 50 reps, 9-8-9-8-8-10 => 52 reps
1b) OHP to 3RM, 30-35-40-45-52,5-40
1c) DL to 3 RM, 60-70-80-90-belt-100-107,5
- Abs (HLR)
Notes:
1a) chin-up numbers have gone up a little. Looking for those 10-rep sets.
1b) last time got 2 reps with 52,5 kg and now 3 reps (last one was very tough though). I wanted to try 52,5 kg in the 5th set, I was sure I wouldn’t have got it, if I’d press 50kg before it. I’ll be adding weight next time to 55 kg. My all time best has been 5 reps with 50 kg, which is about the same as this.
1c) 2,5 kg more than last time. Used mixed grip for the final set. 110 kg, see you next week.
Pretty good workout.
Situation is this, got good lifts in last 4 weeks, some of them matching pretty much my all-time-highs. But my body also got tired and fel tight (with all the other training), so I decided to take a kind of deload before I get ill or strain something up. I also have MA camp coming up next weekwnd, so I don’t want to be the stiffest man in the gym.
While taking it easy, I’ve read about good results of HP Mass program and wanted to try some of it, just to see what it feels like. I know I can’t follow it as written with all the other training, so I have to bastardize it a little if I’m taking a shot at it. Obviously I’m not expecting same sort of results as some of other, who have trained with it.
With 2 weekly lifting days it would be just:
- 1 upper body day with 1 lower body pushing movement
- 1 lower body day with 1 upper body pushing movement
Other option is to continue to do what I did, either with same exercises or changing some of them.
25.10.2011
HP MASS (sort of)
- OHP, 3 rep sets, 45-40-47,5-47,5-40
- incline BP, 3 rep sets, 60-55-60-60-55
- BP, 3 rep sets, 72,5-67,5-75-75-67,5
Did 3-rep sets of pull-ups and inverted rows between the pushing set, combining 30 pull-ups and 15 inverted rows. Didn’t have time for the 1 leg exercise.
Training felt good. This is very interesting program. I’m figuring out what to do, but first I’ll do te MA camp and see, what I have left in the tank after it. Probably have to take the next week easy also.