It's work, not how I pass the time

[CRZA]

Highbar squats
95 x 5
107.5 x 5
120 x 12

Leg curls:
34 x 2 x 20

Db Benchpress
24 x 5
28 x 5
34kg x 22

Db rows: 38 x 5 x 10

Various ab exercises (side bridges, planks, high/low pulley 5 x 10


Day 2
Sumo deadlifts:
100 x 5
115 x 5
130 x 3 x 5
130 x 10


Db Press
14 x 5
16 x 5
20kg x 23

Push ups, slings 3 x 20

Hack Squats
did one set of 10 with 120, the next set hurt my knees so bad I had to stop.
Switching this out for lunges next week

Cable rows
59 x 3 x 10, 45 x 2 x 12

Shrugs: 3 x 20

 

[dawgpnd81]

Nice looking gym man. I messed my bicep up a couple weeks ago and can't do any direct bicep work either. I cry every-time I see a curl bar. Tendinitis sucks big hairy dong.

 

[CRZA]

Starting to log again. Just doing exercises I enjoy, about three per workout, + some extra work if I feel like it.
Training with submaximal loads, then testing and doing AMRAPs once every 4-6th weeks or so

Sumo deadlifts:
150 x 3
165 x 3
185 x 3
150 x 3 x 3

Rows, barbell:
70 x 5
80 x 5
85 x 5
70 x 2 x 5

Press, db
24kg x 5
30kg x 5
24kg x 3 x 5

GHR: 2 x 8
Push ups, slings: one set

Gym looks fucking awesome. BJJ is super cool.

How is the shoulder and how is life in general?

/latecheckin

My shoulder is good. I only aggrevate it when I bench with alot of volume. So I dont do that. Life is good, I moved into an apartment with my girlfriend, got a new job and living on my own for the first time. Feels good man.jpg
Life is busy though. First time working full time, and training BJJ 4-5 times per week, and strength two times per week, it gets busy. But its all good. Sorry for the uber-late reply. I had my PC sent to reperation!

 

[CRZA]

Front squats:
90 x 3
100 x 3
105 x 3
120 x 3
100 x 3 x 3

Bench press
Up to 102.5 x 1
Slingshot: 90 x 5 x 8

Rope climbing: 3 times
Ab rollouts: 2 x 15

 

[CRZA]

Sumo deadlift:
130 x 3
150 x 3
165 x 3
185 x 3
150 x 3 x 3

bb Rows
70 x 5
80 x 5
85 x 5
80 x 5

Press, db's
24 x 5
30 x 5
24 x 3 x 5

GHR: 2 x 6
Push ups, slings: 3 x 10

 

[CRZA]

Bench Press
up to 110 x 1
Putting on the slingshot
102.5 x 3 x 5
90 x 3 x 5
72.5 x 10

Incline bench db's
24 x 5 x 10

Triceps pushdowns:
3 x 12

Rope climb / pull ups: 5 sets

Ab rollouts / Sit ups: 3 x 10

Been sick for the past week. No appetite, and no energy

 

[CRZA]

Skwats
90 x 5, 110 x 3
belted up
120 x 15 x 3

Sumo deadlift:
140 x 5
160 x 3
belted up
185 x 2 x 3

bb Row:
70 x 3 x 8

GHR: 2 x 6

Sumo's were heavy after the squats. Ive been sick for the past week, so maybe thats it. Ill continue for a while, if its still very heavy and technique is not optimal. I will reduce the weights by 10% or so.

 

[CRZA]

Wednesday:
Bench Press
up to 110 x 1
Putting on the slingshot
102.5 x 3 x 5
90 x 3 x 5
72.5 x 5

Incline bench db's
24 x 5 x 10

Triceps pushdowns:
3 x 12

Rope climb / pull ups: 5 sets

Ab rollouts / Sit ups: 3 x 10

Tired and painful on the bench.

Saturday:
Squats:
90 x 8
110 x 8
belted up
127.5 x 5 x 2

Sumo deadlifts
150 x 3
165 x 3
185 x 3 x 3

One arm rows:
30 x 2 x 12
40 x 3 x 12

GHR: 3 x 6

Squats were great. Good thing I videoed the lifts, because the first set of 185 did not look good lol
Look alot better the two last sets. Need to work on keeping my back tight and vertical. I seem to overextend my back at the top too, probably because of my bad hip mobility
BJJ training time this week: 7 hours (two 3h sessions, and one 1h session)

 

[CRZA]

Injured my left knee last monday. LCL I think. Pain when I squat deep, and add medial pressure.
So im drifting away from my past program. I read some e-books on strength, and Im just going to wing it. Took inspirations from tactical barbell and dan johns easy strength e-book. Going to stop before I feel too fatigued, and focus on consistancy and a few movements.

Going to use RPE's instead of percentages.


Front box squats (paralell, because of the knee):
50 x 5, 70 x 5
90 x 5 @ 7
80 x 5, 5 @ 7

Sumo deadlift, with blue band:
70 x 5, 100 x 5
120 x 2 x 5 @ 7

Press:
30 x 5 @ 5
40 x 5 @ 5.5
50 x 3 x 5 @ 6, 7, 6.7

French press: +10 x 2 x 5
Rope cllimbing: two sets to the top, no legs

This was fun, hope to keep it that way. Helps with motivation:
Willingness to train: 4/5

 

[CRZA]

Front box squats:
50 x 5
70 x 5 @ 6
80 x 3 x 5 @ 7

Sumo deadlift w/ band
70 x 5
100 x 5 @ 5
120 x 5 @ 7.5
added chalk
120 x 5 @ 6.5

Press:
30 x 5 @ 5.5
40 x 5 @ 6.5
50 x 3 x 5 @ 7

French Press: +10 x 2 x 5
Rope climbing: two sets to the top, no legs

Willingness to train: 4/5

Knee a little painful during sumo deadlift, went fairly painfree on the front box squats.
BJJ was a little worse. Im super apprehensive, going very light in sparring, and careful with some techniques.

 

[CRZA]

Tuesday:
Front squats from box
70 x 5 @ 6.5
90 x 5 @ 8
90 x 5 @ 7.5
100 x 5 @ 8

Sumo deadlift w/band
70 x 5
100 x 5
130 x 5 @ 7
150 x 5 @ 8
130 x 5 @ 7.5

Press
40 x 5 @ 6
50 x 5 @ 7
55 x 5 @ 8
50 x 5 @ 7.5

Triceps extensions: 2 x 5, +10kg
Rope climbing: 2 x to the top

WOT: 3.5/5

Today:
Front squat from box
90 x 5 @ 7
100 x 5 @ 8
110 x 5 @ 8
100 x 5 @ 8

Sumo deadlit w/band
110 x 5 @ 6
140 x 5 @ 7.5
160 x 5 @ 8.5

Press:
40 x 5 @ 6
50 x 5 @ 7.5
55 x 5 @ 8
55 x 5 @ 8
50 x 5 @ 7

Triceps extensions: 2 x 5, +10
Rope climb: 3 x to the top
WOT: 4/5

Should control my sumo pull more. Gets very heavy at the top, so my eccentric is super fast because of the band tension.
Should probably control it more for increased gains.
Didnt get a good video, so I could review my technique. Because some chick said I was rude for filming my set, while she was in the background. Goddamn

BJJ time this week: 6hours (two 1,5h sessions, and one 3h session). Knee feels okay for alot of things, jiu jitsu is not one of them.

 

[CRZA]

Tuesday:
Front box squats:
70 x 3 @ 6
90 x 3 @ 7
110 x 3 @ 8
120 x 3 @ 8.5
120 x 3 @ 9
110 x 3 @ 8

Sumo deadlift w/ band
120 x 3 @ 6
140 x 3 @ 7.5
160 x 3 @ 8.5
160 x 3 @ 8.5

Press:
55 x 3 @ 7.5
60 x 3 @ 8
65 x 3 @ 9
60 x 3 @ 8
60 x 3 @ 8.5

Triceps extensions: +10 x 2 x 5
Rope climbing: 2 sets to the top

WOT: 5/5

Saturday:
Front box squats
110 x 3 @ 8
120 x 3 @ 9
110 x 2 x 3 @ 8, 8.5

Sumo deadlift w/ band
150 x 3 @ 8
170 x 3 @ 10

Press:
55 x 3 @ 7.5
60 x 3 @ 8
65 x 3 @ 9
60 x 2 x 3 @ 8, 8.5

Triceps extensions: +10 x 2 x 6
Chins: 10,10,5

WOT: 4/5

Form doesnt look very good, need to work on that, not just pound the weight on.

Mat time this week: 9 hours (two 3 hours sessions, and two 1.5 hour sessions). Got a 2nd stripe on my white belt, so im progressing.

 

[CRZA]

Tuesday:
Front box squats:
70 x 5 @ 6
90 x 3 x 5 @ 7

Sumo deadlift w/ band
110 x 5 doh @ 7.5
130 x 5 @ 7
130 x 5 @ 7.5

Press:
50 x 3 x 5 @ 7

Triceps extensions: +10 x 2 x 6
Curls: 3 x 8

WOT: 4/5

Saturday:
Front box squats
70 x 5 @ 6
90 x 5 @ 6.75
100 x 5 @7.25
90 x 5 @ 6.75

Sumo deadlift w/ band
110 x 5 doh @ 7
130 x 2 x 5 @ 6.5, 7

Press:
40 x 5 @ 6
50 x 5 @ 7
52.5 x 2 x 5 @ 7

Triceps extensions: +10 x 2 x 6
Chins: 8,8,10

WOT: 4.5/5

Pretty good week, lots of focus on technique and nice reps.
Mat time this week: 9 hours (three 3hour sessions).

 

[CRZA]

Tuesday:
Front box squats:
90 x 5 @ 7
100 x 5 @ 7.5
100 x 2 x 5 @ 8

Sumo deadlift w/ band
100 x 5 doh @ 6.5
120 x 5 doh @ 9
140 x 2 x 5 @ 8

Press:
50 x 5 @ 7
60 x 5 @ 8
60 x 5 @ 9

Triceps extensions: +10 x 2 x 6
Rope climb 2 times to the top

WOT: 4/5

Saturday:
Front box squats
90 x 5 @ 7
100 x 5 @ 7.5
110 x 2 x 5 @ 8

Sumo deadlift w/ band
110 x 5 doh @ 7.5
130 x 5 @ 7
150 x 2 x 5 @ 8

Press:
50 x 5 @ 7
60 x 5 @ 8.5
55 x 5 @ 8
50 x 5 @ 8

Triceps extensions: +10 x 2 x 6
Rope Chins: 8,8,10

WOT: 3/5

Shoulders feel so weak. Especially today, that was embarassing. Got to keep on grinding I guess, felt really tired in the upper body today.
Filmed the sets today, made some adjustments to the front squats, and the technique looked better. Sumo's lookes pretty good too.

Mat time this week: 9 hours (3 x 3hour sessions)

 

[Obscure Terror]

Where do you train BJJ my man?

Balancing strength and BJJ is tough, I've struggled with it. Currently I'm lifting 3x per week, BJJ 3x per week, getting around 8 hours of mat time depending on how long Saturday goes. When you're pushing your strength training you really feel the punishment BJJ gives you.

 

[CRZA]

Where do you train BJJ my man?

Balancing strength and BJJ is tough, I've struggled with it. Currently I'm lifting 3x per week, BJJ 3x per week, getting around 8 hours of mat time depending on how long Saturday goes. When you're pushing your strength training you really feel the punishment BJJ gives you.

Well, I train in oslo, norway. I posted some pictures at the start of this log. New place, fresh mats, and awesome strength training equipment.

Yes, It really is. I remember training 3 days a week strength and then 3 days a week I trained mma/muay thai. I struggled so hard to gain strength in the upper body lifts. After I quit martial arts, and only focused on powerlifting movements, my bench press rapidly increased.
So its a struggle. Ive read the tactical barbell e book and a book by Dan john and Pavel. They focus on athletic development, and strength training for people training strength for sport, and as their second or third priority. My approach is based on what ive read for the past months, and we'll see how it goes I guess. I've also changed up the exercises. Like I front squat and do sumo deadlifts now, because it takes less time to work up to a front squat/sumo so I can get in and out of the gym quicker. Also my lower back takes less punisment.
Doing bjj when sore is not fun indeed, so I try to mitigate that.