WS4SB for BJJ (Westside - Jiu Jitsu)

Training Training Logs
121

Week 16 Max Effort Upper Body
14 Aug

  1. Weighted Pull Ups
    5kg x 5 reps
    Struggled at the top on the last rep

  2. BW Pull ups
    1 x 7, 1 x 5, 1 x 5, 1 x 3 (last set with straps)
    Disappointed with final set but still improved by 1 rep on total volume compared to last week. 25 pull up reps in total.

3a) Barbell Rows
60kg 1 x 11, 3 x 10
Struggling to get to 3 x 12 on this exercise

3b) Band Pull Aparts
4 x 12
Nice burn after the set of barbell rows, to keep my shoulders healthy

  1. Kelso Shrugs with pause or High Pulls
    2 x 12
    30kg DB’s
    Only 2 sets as my body was feeling tired

  2. EZ bar Skullcrusher
    30kg 1 x 12
    Only one set as had a bit of left wrist pain

  3. Cross body hammer curls
    10kg x12
    12.5kg x12
    This is the only bicep exercise i can do without left front delt pain. Should be a good movement to improve my single leg takedown strength

2 Likes
122

Week 16 - Lower Body Dynamic Day
Saturday 17th August

Vertical Jumps 8 sets x 3 reps

Zercher Squats
40kg x 5
50kg x 5
60kg x 5
70kg x 4
My technique isn’t fully solid yet. Unsure how wide to squat and my elbows keep getting in the way.

Light back Squats
60kg x 12 reps
Nice and easy

Leg Press
73kg x 15
80kg x 20
86kg x 12

Hamstring Curl
64kg 1 x 12
68kg 2 x 12

Russian Barbell Twists 3 sets x 15
Hanging Knee Raises x 1 x 12

2 Likes
123

Week 17 Max Effort Upper Body
19 Aug

  1. Weighted Pull Ups
    10kg x 3 reps (failed near the top of 4th rep)

  2. BW Pull ups
    1 x 8, 1 x 6, 1 x 4, 1 x 4 (last set with straps)
    1 rep improvement again which I’m happier with since I went to failure on the weighted set so deep into the attempted 4th rep. Went to near failure in my 4 BW sets.

3a) Barbell Rows (with underhand grip)
60kg 4 x 12
3b) Band Pull Aparts
2 x 13, 2 x 12
Tough superset, intense burn in my upper back after the pull aparts. Underhand Barbell rows were a little easier than pronated grip.

  1. Kelso Shrugs
    30kg DBs 2 x 12
    Getting bored of this even if theyre good for my posture and shoulders

  2. EZ bar Skullcrusher
    30kg 1 x 12
    40kg 1 x 6
    Gave up on this as my left wrist was hurting.

  3. Cross body hammer curls
    10kg x12
    12.5kg 1 x12
    No improvement on last week.

  4. Cardio - 7 minute run with average speed of 10km p/hr, 1 x 5minute row

2 Likes