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- May 8, 2005
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Hi all,
I have spent the past few days reading the S&P forum and have learned a lot from it. Now it's time for me to go put my newfound knowledge into practice.
I am 6'2 165lbs and a rank beginner. I want to increase my strength so I can rip people's arms off at BJJ competitions (I want to take the broken limbs home with me and build a collection).
I'm planning a routine that looks like this:
Day 1 Push
Bench Press
Overhead press
Tate press
Dumbell flys
Ab rollers
Day 2 Pull
Deadlifts
Sit down and pull machine
Overhead Pulls
Bent over rows
Weighted sit ups
Day 3 Squats
Squats
Front squats
Box squats (I plan to use a bench for these)
Dumbell lunges
Saxon bends
I am aiming to go heavy on my main three lifts DL, Bench and Squat with about 3 sets of 5-6. I will aim to lift heavy on the other exercises too with about 3 sets of 6-8.
I do 3-4 sessions of BJJ and submission wrestling per week. I can lift in the morning or before BJJ class. I will try and fit grip work in when I'm sitting around at home.
I realise the importance of eating and will be increasing the amount of food I put away.
If you feel something is redundant please point it out. I have a feeling I may be overdoing the squats. Any other suggestions would be welcome!
Thanks all!
I have spent the past few days reading the S&P forum and have learned a lot from it. Now it's time for me to go put my newfound knowledge into practice.
I am 6'2 165lbs and a rank beginner. I want to increase my strength so I can rip people's arms off at BJJ competitions (I want to take the broken limbs home with me and build a collection).
I'm planning a routine that looks like this:
Day 1 Push
Bench Press
Overhead press
Tate press
Dumbell flys
Ab rollers
Day 2 Pull
Deadlifts
Sit down and pull machine
Overhead Pulls
Bent over rows
Weighted sit ups
Day 3 Squats
Squats
Front squats
Box squats (I plan to use a bench for these)
Dumbell lunges
Saxon bends
I am aiming to go heavy on my main three lifts DL, Bench and Squat with about 3 sets of 5-6. I will aim to lift heavy on the other exercises too with about 3 sets of 6-8.
I do 3-4 sessions of BJJ and submission wrestling per week. I can lift in the morning or before BJJ class. I will try and fit grip work in when I'm sitting around at home.
I realise the importance of eating and will be increasing the amount of food I put away.
If you feel something is redundant please point it out. I have a feeling I may be overdoing the squats. Any other suggestions would be welcome!
Thanks all!