It's work, not how I pass the time

[Obscure Terror]

Honestly for me, cutting assistance work right back was a big thing and focusing on getting most of your volume from the big three. Now I squat/bench/dead every session, sometimes just squat/bench. Add some upper back work and maybe abs, but I'm skipping abs more and more as I'm pretty tired after the main stuff.

Front squats and sumo should reduce CNS fatigue too, along with the OHP instead of bench. Good for the shoulders. I'd like to do OHP again because it makes my shoulders feel great but I don't feel like I have the time.

I read Dan John's book, he's basically all about squat/push/pull/carry, you're right. So could be front squat, press, sumo dead and farmer's walks. He has a very "GPP" approach to strength training which I think a lot of athletes could do with listening to but which gets ignored.

 

[CRZA]

Yep, I completely agree, mate!

Thursday
Front box squats:
90 x 3 @ 7
110 x 3 @ 8
120 x 3 x 3 @ 9, 9, 8.5

Sumo deadlift w/ band
130 x 3 @ 8
150 x 3 @ 9.5
130 x 3 @ 7
forgot my chalk, made this exercise miserable

Press:
50 x 3 @ 7
60 x 3 @ 8
65 x 3 x 3 @ 8.5, 9, 9.5

Triceps extensions: +10 x 2 x 8
Rope climb 1 time / Chins: 2 x 10

WOT: 5/5

Sunday
Front box squats
90 x 3 @ 7
110 x 3 @ 8
120 x 3 @ 8
130 x 3 @ 9
120 x 3 @ 9

Sumo deadlift w/ band
130 x 3 doh @ 8.5
150 x 3 @ 7.5
170 x 3 @ 9
170 x 3 @ 9

Press:
50 x 3 @ 7
60 x 3 @ 8
65 x 3 x 3 @ 8.5, 9, 9.5

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

WOT: 4/5

Pretty good week I think. Form looks okay also, even when going heavy.
Next week Ill do some variations to the main lifts, then keep doing that for 6 weeks, till I change it up again-

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

 

[CRZA]

Thursday: WTT: 3/5
Paused front squats:
90 x 5 @ 7
100 x 5 @ 7
100 x 5 @ 7

Paused sumo DL
70 x 5 fat gripz
120 x 5 doh @ 6.5
150 x 5 @ 7
150 x 5 @ 7

Press w/ fatgripz
40 x 5 @ 6
50 x 5 @ 7
50 x 5 @ 6.5
55 x 5 @ 7.25

Triceps extensions: +10 x 2 x 8
Rope chins: 3 x 8

Saturday: WTT: 3/5
Paused front squats:
90 x 5 @ 7
100 x 5 @ 7
100 x 5 @ 7
100 x 5 @ 7.5

Paused sumo DL
70 x 5 fat gripz, 80 x 5 fat gripz
120 x 5 doh @ 7
150 x 5 @ 7
150 x 5 @ 6.5

Press w/ fatgripz
40 x 5 @ 6
50 x 5 @ 7
50 x 5 @ 7
50 x 5 @ 7

Triceps extensions: +10 x 2 x 8
Boulder chins: 3 x 8

Mat time this week: 7 hours (two 3h sessions, one 1h session)

 

[CRZA]

Thursday: WTT: 4/5
Paused front squats:
90 x 5 @ 6
110 x 3 x 5 @ 8

Paused sumo DL
85 x 5 fat gripz
120 x 5 doh @ 7
150 x 5 @ 7
170 x 5 @ 7.75

Press w/ fatgripz
40 x 5 @ 6
50 x 5 @ 7
55 x 5 @ 7.5
60 x 5 @ 8.5
55 x 5 @ 8

Triceps extensions: +10 x 2 x 8
Rope climbing: 2 x to the top

Sunday WTT: 3.5/5
Paused front squats:
90 x 5 @ 6.5
110 x 5 @ 8
120 x 5 @ 9
105 x 5 @ 8

Paused sumo DL
70 x 5 fat gripz, 90 x 5 fat gripz
120 x 5 doh @ 7
160 x 5 @ 8
160 x 5 @ 8

Press w/ fatgripz
50 x 5 @ 7
55 x 5 @ 7.5
58 x 5 @ 8
58 x 5 @ 9

Triceps extensions: +10 x 2 x 8
Lat pulldown: 3 x 8

Mat time this week: 10 hours (three 3h sessions, one 1h sparring session.

 

[CRZA]

Today: Forgot my notebook, so I have to write it from memory.

Front pause skwats:
90 x 3 @ 7
110 x 3 @ 8
120 x 3 x 3 @ 9

Sumo deadlift, pause:
70 x 3 fatgrip
80 x 3 fatgrip
90 x 1 fatgrip, failed rep two
120 x 3 doh, @ 7
150 x 3 @ 7
170 x 3 @ 7
180 x 3 @ 8.25
180 x 3 @ 8.75

Press, fatgripz:
40 x 5
50 x 3 @ 6
60 x 3 @ 7
65 x 3 @ 8
65 x 3 @ 8.5
65 x 3 @ 9.5

Dips: 2 x 20 bw
Pull ups: 2 x 8 bw

Looking forward to training during the weeked, and filming my technique. Deadlifts feel good, hopefully they look good too

 

[CRZA]

Sunday:
Front pause skwats:
90 x 3 @ 7
110 x 3 @ 7.5
120 x 3 @ 8.5
130 x 3 @ 9
120 x 3 @ 8.5

Sumo deadlift, pause:
70 x 3 fatgrip
80 x 3 fatgrip
90 x 1 fatgrip, failed rep two
120 x 3 doh, @ 6
150 x 3 @ 6.5
180 x 3 @ 8
200 x 3 @ 9.25
170 x 3 @ 7.5

Press, fatgripz:
40 x 5
50 x 3 @ 6
60 x 3 @ 8
65 x 3 @ 8
70 x 2 @ 10+ fail
65 x 3 @ 8.5
65 x 3 @ 9.5

Dips: 2 x 20 bw
Pull ups: 2 x 8 bw

Feels good getting to some weights in the front squats, deadlifts looked and felt good. Sumo's are starting to feel way better.
Shouldnt of failed with the press, rep 2 was fast, but I misgrooved and failed the rep. Ill get it next time.

Mat time last week: 9 hours, 3 3h sessions.

 

[CRZA]

A while since I've logged here.

Quick update: Did my first BJJ competition as a white belt in the end of may. Lost 2 matches and won 3. All by points. Kinda dissapointed, I wasnt able to do much, and the matches were very static, and alot of standing, with no action and stalling. Got a 3rd stripe on my white belt, though. So coach thinks Im doing something right.

Now Im still training strength training twice per week, one day a volume type of day, the next day a intensity type of day (inspired by T3 and texas method - two programs that have worked for me in the past). So here we go:

Thursday
High bar squats
60 x 10
80 x 5
110 x 10 = 1100
100 x 10 = 1000
100 x 10 = 1000
= 3100

Hammer rows / Bat wings
60 x 3 x 10 / 6kg x 3 x 10

Bench press / fatgripz
warm up
80 x 10 = 800
70 x 10 = 700
60 x 10 = 600
= 2100

EZ bar curls /fat gripz
+ 20 x 10 = 200
+ 20 x 10 = 200
+ 10 x 10 = 100
= 500

Ab rollout
2 x 10

 

[CRZA]

Today:

High bar squats
60 x 10
80 x 5
100 x 5
120 x 5
140 x 5

Lunges: 60 x 2 x 6 each leg

cable rows / Face pulls
45 x 3 x 10 / 15 x 3 x 10

Bench press / fatgripz
80 x 5
100 x 1
110 x 2

Shoulder machine press:
+25 x 2 x 10

Curls /fat gripz, dumbell:
12 x 10, 16 x 5
18 x 10 Right hand
18 x 12 Left hand

Hammer curls: 16kg x 2 x 10

 

[CRZA]

Lets do this shit again.
Ive been training, just lifting the powerlifts, sub-max weights. Going to stick with and log this scheduele for atleast 3 months.

High bar squats:
80 x 5
100 x 3
117.5 x 3 x 5

Hammer rows: 3 x 10

Bench Press:
60 x 5
85 x 4 x 5

Deficit deadlift
100 x 3
140 x 3
160 x 3
170 x 2 x 3
140 x 2 x 3

Triceps extensions w/fat gripz: 12kg x 3 x 12

Conditioning:
36+36 kettlebell farmer walks + push ups/situps in between x 4 rounds.

 

[KidAlchemy]

Today: Forgot my notebook, so I have to write it from memory.

That's what I always do. I can remember the weights I have to hit when I go in and I can remember all the weights and reps and sets from each exercise this last week. But for the life of me I can't remember my parent's birthdays

But good stuff on the BJJ competition! In my first comp I won with a 1 point lead against a 45 year old guy during overtime. Then I lost twice against my own team mates.

 

[CRZA]

Haha, yeah. Thanks man!

Kettlebell swings: 16kg x 2 x 10 explosive

High bar squats:
80 x 5
100 x 5
117.5 x 4 x 5

Rows:
72.5 x 4 x 5

Bench Press:
60 x 5
85 x 4 x 5

Conditioning:
Sled pulls / Sprint / Sled pull x 4 (80kg sled)

Hammer curls w/ fatgrip: 12 x 3 x 12

Sub max training, just putting in the work. Sled and prowler work is so much fun, and extremely tiring.

 

[JauntyAngle]

I see you were doing front squats as your main squat. I do that too. Any particular reason? Although now back squatting seems to be back.

 

[CRZA]

I see you were doing front squats as your main squat. I do that too. Any particular reason? Although now back squatting seems to be back.

Yep, the reason was that the front squat is less strenous on the body than back squats (less weight, less strain on the lower back). But my upper back seems to be limiting my strength, and my mobility in the front squat is not very good. So I got bored and hurt a few times (lat strain, upper back pain) and switched back to back squats. I try to train as efficient and as low impact as possible, as my main focus now is bjj.

Kettlebell swings: 16kg x 2 x 10 explosive

squats:
80 x 5
100 x 5
130 x 4 x 3

Rows:
60 x 10
80 x 4 x 3

Bench Press:
60 x 5
80 x 5
95 x 4 x 3

Conditioning: Prowler x 4 rounds

Sit ups / Hanging leg raises: 2 sets of 10

Triceps extensions w/fatgrip 14 x 3 x 10

All felt good. Well, not the prowler. The prowler never feels good.

 

[CRZA]

Oh and I want to show this cool picture. While on vacation in russia, I saw Denis Cyplenkov and had to take a picture with him. Enormous hands and arms, like shaking hands with a gorilla.

 

[CRZA]

Kettlebell swings: 16kg x 2 x 10 explosive

squats:
80 x 5
100 x 5
130 x 4 x 3

Rows:
60 x 10
80 x 4 x 3

Bench Press:
60 x 5
80 x 5
95 x 4 x 3

Conditioning: Sled pull (3runs, 80kg) x 4

Hammer curls w/fatgripz: 12kg x 3 x 12

 

[CRZA]

Got my blue belt. Dont feel like I deserve it yet, but I guess you always feel that way.

Squats
80 x 5
110 x 3 x 5

Benchpress
60 x 8
80 x 4 x 5

Hammer rows: 70 x 2 x 10

Deadlift:
Fat bar: 80 x 3
DOH: 120 x 3, 140 x 3, 160 x 1
Mixed: 180 x 3

Triceps extensions w/ fatgripz: 14kg x 3 x 10

Conditioning: Prowler (35kg) + kettlebell sit ups (12kg): 4 sets

 

[Obscure Terror]

I felt like I was an OK whitebelt and got my blue, and got my purple just as I was doing OK at the blue belt level. It's fucking bullshit!

 

[MilkManUK]

Congrats on the blue @CRZA

 

[CRZA]

I felt like I was an OK whitebelt and got my blue, and got my purple just as I was doing OK at the blue belt level. It's fucking bullshit!

Haha, I figured it would be like that!

Congrats on the blue @CRZA

Thanks mate!


Squats
80 x 5
110 x 4 x 5

Benchpress
60 x 8
80 x 4 x 5

Barbell rows: 60 x 10, 70 x 4 x 5

Conditioning: Sled pulls: 90kg x 4 rounds

Hammer curls w/fatgripz: 14kg x 12,12,8

Smooth session

 

[CRZA]

Kettlebell swings: 16kg x 2 x 10

Squats
80 x 5
117.5 x 4 x 5

Benchpress
60 x 8
85 x 4 x 5

Deficit deadlift:
110 x 5
140 x 3
160 x 3
170 x 3
180 x 3
140 x 2 x 3

Triceps extensions: 12kg x 3 x 12
Sit ups / hanging leg raises: 2 x 10

smooth