Bushido Survives Weightlifting and BJJ/Judo Log

bushidosurvives

White Belt
@White
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Jul 20, 2014
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Timeline:
-trained judo/bjj from 2011 July-2014 March.
-took a break in March 2014 to learn how to snatch/c+j and develop some strength.

Purpose/Plan of Attack:
-am now going to train bjj/judo 3 days a week and weight lift 4 days a week. really miss the structure of the martial arts but still thoroughly enjoy performing the olympic lifts. I guess I would like the best of both worlds.

Current PRs 7/9/15 (kgs unless specified lbs)
170 (373 lb) Deadlift, 137 Back Squat (300lb), 113 Front Squat (249lb) , 105 CJ (231lb), 87 (191lb) Snatch, 96 (211lb) Pause BP, 70 (154lb) SOHP @77kg (169lb) BW

Goal: 8/31/17 (in kgs unless specified lbs)
228 (500lb) Deadlift, 182 (400lb) Back Squat, 162 (356lb) FS, 145 (319lb) CJ, 120 (264lb) Snatch, 144 (317lb Pause BP, 100 (220lb) SOHP @85kg (187lb) BW

~will keep all of my posts in kgs because I despise the imperial system.

below is a link to my log w/ over 170 workouts from august 2014:
http://wlforums.com/forums/showthread.php?150-Bushido-Survives-Trainng-Log/page18
 
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7/8/15 (all of my posts will be in kgs)
Power Snatch: 60x4, 65x4, 70x3, 75x2, 80x1, 83x1, 85x1
Back Squat (1 Pause+ 1 Full): 102x2, 107x2, 110x2, 115x2, 125x2x1
Clean High Pulls: 102x2x(1+2), 111x3, 116x3, 120x3
 
7/10/15
Snatch: 60x3, 65x3, 70x3, 75x2, 81x1
No Feet Power Clean: 80x1, 85x1, 88x1, 91xx
Bench Press: 85x2, 89x2, 91x1 (slight assistance on second)
Bench Press Partials: 85x3, 89x3, 92x3, 97x2
Side Lateral Raises and Random Bodybuilding. Weighed in at 76kg today.
 
7/11/15 (Using belt was tempting but did not use it through the workout)
Back Squat: 102x5, 111x5, 114x7 (will move up 2kg to 116 next week, 5x5 at 102 on 7/13.)
Deadlift: 125x3, 143x6 (would have liked 7-8, will only take 1kg jump next week)
Reverse Hypers and Some Bodybuilding.
Weight=77.5kg will roll tomorrow
 
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5/20/2022
Bench Press: 155x3, 165x3, 175x1, 185xx

5/21/2022
Session 1
Hang Power Clean: 175x3, 180x2, 190x1, 205xx, 185x1, 195x1, 180x2, 180x3, 175x2 to rerack
(Old prs 250x1, 225x4)
Pause Back Squat: 225x1, 245x1, 225x2 (Old Prs 350x1, 315x4)
Clean Pull Shrug: 225x3, 245x3, 255x3+7 shrugs (Old Prs 315x3, conventional dead old pr 465)
Post workout chill pool work 4 laps mixed 2 free, 1 butter, 1 back side stroke

Session 2
-10 laps (cramped lap 8 due to poor hydration and inappropriate electrolyte repletion, switched to back side stroke and finished with freestyle for residual)...will push 10-12-14-16-18-20 over the course of the next 6-10 pool sessions.
-Single 25m length dive and freestyle no breath (HR in upper 140s at end, need to reduce, had a chaw in so probably a 12-15 bpm artificial elevation), Sprint back (need to remain cognizant of times to improve in future). Objective 25m no dive no breath pure butterfly and after that 50m no dive no breath pure butterfly.
 
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5/22/2022
Session 1
Snatch Push Press: 175x3, 185x1 (missed second one...have hit this for 10 previously), 195xx (embarassing)
Conventional Back Squat: 225x1, 245x1, 225x1 (should be good to push this to 250 or 255 after appropriate recovery). Targeting 275x1 in the next 2 weeks. 300x1 in the next 5-6 weeks. 330x1 in the next 8 weeks. 350x1 in 12 weeks. 375x1 in 16 weeks. 405x1 at the 26 week mark at 85kg.

***set of 10 pullups thrown in here in between. RPE7
Gasser Circuits
R1: BOR 165x5, 62lb KB swingsx10, Face Pullsx10, Tight Hanging Leg Raisesx5
R2: BOR 175x5, 62lb KB swingsx14, Face Pullsx12, Tight Hanging Leg Raisesx6
R3: BOR 185x5, 62lb KB swingsx16, 45 lb wrestling plate twists, Face Pullsx12....Break Tight Hanging Leg Raisesx10

3x10-15 Hip-Up Abdominals f/u by copious amounts of time in the jacuz, sauna, and pool. Trying to learn form on freestyle strokes 3 strokes per breath alternating sides.

Session 2:
-Bunch of Retraction and Shoulder Health Optimization (Full circuits with minimal to no rest HR in 140s)
-Bag work (clinch work with knee cycling) and balance ball sprawls (100-150), RNC defense, darce attacks, scarf setups, and no hand balance work on knees (will try to get on feet on balance ball but that might take 3-4 weeks of work). HR was probably 150-170 during this entire cardio gasser.
-Subsequent warm/cold baths and core stability exercises to ensure appropriate perfusion of heavily worked areas.
 
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5/23/2022 (weight 159 at 12 ish% BF, start of session)
Session 1:
-No Foot No Contact Muscle Power Snatch: 95x3, 105x3, 115x1, 125xx (prior PRs 145)
-Snatch Deadlift (straps): 225x3, 245x3, 275x1, 285x1, 300xx (prior PRs 375)
Miss transitioned into:
-Conventional Deadlift and Shrugs (straps): 300x1 (+3), 315x1 (+3), 335x1 (+3, RPE 9), 315x3...usually pull more on heavy singles unstrapped with double over hook grip. No chalk in this gym, however.
-Gasser Conditioning Finish (HR 150-170..all on balance balls: sprawls, darces/guiollitines, back take escapes, scarfs) followed by warm, hot, cold contrasts to promote vasodilation and vasoconstriction thus permitting appropriate recovery.
***Next session on 5/24 will only be rock climbing (3 days on 1 day active recovery-3 to 1 splits. Aiming for at least 4-5 sessions in those 3 days. Optimized over time so that I have efficiency in training while making gains)
 
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5/24
Session 1: Played 2 hours of some pickle ball and nailed hot/cold contrast work. Probably not going to rock climb since I've hit some good active recovery, but we shall see.

Session 2: Contrast baths to promote adequate recovery
 
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5/25 (weight 162)
Session 1:
Hang Power Clean: 165x3, 180x3, 190x2, 200x1, 185x1, 175x1
Pause Back Squat+Back Squat: 225x1+1, 230x1+1
30s Back Squat Walk Out 295, 2x10s Back Squat Walk Out Holds at 345
Circuit Gasser
Clean Deadlift and Shrug, 62 lb KB Swings, Band Pullaparts, 50lb Db BORs
Circuit 1: 225x3+3, 15 swings, 10-15 pull aparts, 6 BORs
Circuit 2: 245x3+5, 18 swings, 10-15 pull aparts, 6 BORs
Circuit 3: 260x3+3, 25 swings, 10-15 pull aparts, 6 BORs
PW stretching, few random triangles and shrimps
warm/hot/cold contrasts for recovery
 
5/26
Session 1:
Power Snatch: Wave 1: 135x3, 145x2, 155x1, 165x1 (press out, bout 60 pounds from my old prs)
Wave 2: 135x1, 145x1, 155x1, 165xx (nasty, pull got out in front of me)
Snatch High Pulls, Deadlift Shrug Medley: 165x5+5, 175x5+5, 185x5+5
Back Squat: 225x1, 245x1, 255x1 (will push to 265 next week or at min push the pause back squat to 255)
Accessories (GHR, Good mornings, Hanging Leg Raises)
Hot-Warm-Cold Contrasts for recovery

Session 2:
-SSSS bout an hour walk slow.
-hot, warm, cold contrasts (coming up)

Session 3:
-Circuit: Snatch High Pulls s/s with strict barbell press s/s with plate lateral and overhead raises for shoulder health. After a few burner circuits worked up to 115x1 for the strict barbell press (heinous, best was up in the 160s at prime).
-Pause Back Squat: 215x1, 230x1, 240x1, 4s descent and long pause at 225x1.
-Other bs accessories/rehab

Nutrition (starting to add a 3rd meal aka breakfast bout 60g protein into the equation which levels me out at 180g daily...should enhance recovery and push squat to 315+, deadlift to 405+...will then add a 4th meal in)

Training: Intelligent Bulgarian style training.
 
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5/27
Session 1
No Foot No Contact Muscle Power Snatch s/s with 70 lb kb swings w/ some band pullaparts:
95x3, 105x3, 115x1
15, 20, 25
***Basically ran a bunch of accessories and rehab today. Was pretty light and 40% of a standard workout.

Session 2
Hot, warm, cold contrasts for a few rounds flushed out the nasty metabolic shit around some of the sore ancillary movers in my trunk and lower extremities.
 
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5/28
Session A
Light Session at a place with an old friend.
No Foot Power Clean off 4' Riser: 135x3, 155x3, 155x1, 165x1
Snatch Grip RDLs s/s with Reverse Hyper Extensions: 3x5/15 alternating

Session B
Pool Sess prob hot, warm, cold contrasts to unwind and get prepped for a week of higher volume slightly lower intensity to reinforce weights and positions from the first 7 days of training.
 
5/29
Session A
Power Snatch: 135x3, 145x1, 155x1, 165xx (need to do more hang snatch from the hip and snatch push press. turn over and fixation/catch position needs reinforcement with variations)...Should start pushing higher as the pause back squat climbs well back over 300. My power snatch has usually been 60-70% of the pause back squat.
Pause Back Squat: 225x1, 245x1, 255x1, 260x1
Conventional Deadlift: 245x1, 295x1, 335x1, 355x1
Accessories to maintain posterior chain health.

Session A* Extension
Couple rounds of pickleball

Nutrition: off point stick to high protein, low carb. Deviations will make you pay.
 
Overhead bar and 2 cinder blocks. You can get plenty basics done in the apocalypse
 
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