Nate's Strength Training and Grappling log

Discussion in 'Training Logs' started by Chucknate, Jan 18, 2015.

  1. Chucknate

    Chucknate Blue Belt

    Joined:
    Nov 19, 2008
    Messages:
    731
    Likes Received:
    0
    Location:
    Los Angeles
    After a 2 year hiatus, I've decided to make a return to the S+C forum. This log will cover my day-day strength and conditioning training as well as any Jiu Jitsu or grappling competitions I enter. I'm currently on Candito's 6 week strength program.

    Bodyweight: 215
    BF%: 12-13
    Squat: 430 low-bar 345x5 high-bar
    Low-bar gave me a bad bone spur in my shoulder and made pressing impossible. I've since switched to high-bar.
    Deadlift: 530 w/belt 475x5 no belt
    Bench: 255x5
    Incline: 185x5
    OHP: 140x5

    Brown belt from Paragon BJJ in Santa Barbara
    Currently training under Nino Schembri in Lawndale, CA

    Long term goals:
    -500 lb Squat
    -600 lb Deadlift
    -315 lb Bench
    -225 lb OHP
    -Fight MMA at least once
    -Earn my black belt

    Here's the link to my old log: http://forums.sherdog.com/forums/f49/chucknates-5-3-1-grappling-log-2111699/

    A bit of background about myself:

    I'm a 24 year old Brown Belt in Brazilian Jiu Jitsu and medical device representative. I got my start in weight training while I was a competitive swimmer and water polo player in high school, first starting with a completely asinine program of doing every single machine, every single day, after my morning swim workout.

    I discovered stronglifts 5x5 in my senior year and was immediately hooked, even to a fault. I gained a ton of strength(relatively) in the offseason between water polo and swim season and didn't understand the concept of fatigue at all. One day I had a stroke of genius and decided to try and squat the same weight I was squatting in the offseason... after 10,000 yards of swimming. I badly injured my lower back and that put my lifting career on hold for a couple years.

    I was first exposed to jiu jitsu in 2007 when a guy at my gym suggested I try a class at the Gracie academy in Torrance. I enjoyed it, but the class structure wasn't really appealing to me (no sparring) and the cost was prohibitive to a 16 year old kid. It wasn't until 2009 that I started really training when a family friend, who was a brown belt, opened up a strong man gym and taught a couple Jiu Jitsu classes there. I fell in love on day one. I loved the training and it was one of the few things I could do, with some exceptions, without my back hurting.

    I ultimately made the decision to go to UC Santa Barbara for college with the intention of training at Paragon bjj. I trained non stop for 4 years, ended up working at the gym and received my brown belt around the end of my college career. I moved to Los Angeles in June 2013 for work and have been training at Nino Schembri's gym in Lawndale since. I don't compete as often as I'd like to any more, due to my work schedule, but I still train regularly and compete when I can.

    My lower back injury ultimately ended up resolving itself around a year after it originally occurred. However, I was scared of re-injuring myself and didn't resume lifting until another year later. In the two years off from lifting, I gradually shrunk from a reasonably strong 200 lb athlete, to a 170 lb, gangly thin, weak and odd-looking Jiu Jitsu nerd. I'd often find myself overpowered by the guys in my division and was forced to get crafty to find a way to win. This worked for a while, but I eventually got frustrated and decided to build myself back up from square one. I started with stronglifts again and worked my way up from there. I've since moved up three weight classes: from middleweight to super-heavyweight and the benefits to my Grappling have been astronomical; I have gone from being slow, weak and clumsy, to explosive, strong and agile.

    Athletic training and biomechanics are a passion of mine and I've spent a lot of time studying various methods of training. I'm by no means an expert in the field, but I've spent a lot of time trying to figure out the optimal method of strength training for grappling and intend to continue to do so.

    Programs I've done:
    Stronglifts 5x5
    Greyskull
    Madcow 5x5
    Cube method
    Paul Carter's Base-Building
    Texas Method
    5/3/1
    Pyramid Training

    It's hard to manage recovery and fatigue when your concurrently training Jiu Jitsu and lifting. From my experience, a moderate-high intensity, moderate frequency and lower volume program seems to work the best. I've had the most success with stronglifts when I first restarted and madcow since I've gotten stronger.

    As far as diet goes, a caloric surplus definitely makes recovery easier, but it's important to make sure you're not overdoing it, as Jiu Jitsu is a weight class delineated sport. Any attempt to count calories has seemed futile as it's incredibly hard to quantify how many calories you burn in a sparring session.
     
    Last edited: Jan 18, 2015
  2. Chucknate

    Chucknate Blue Belt

    Joined:
    Nov 19, 2008
    Messages:
    731
    Likes Received:
    0
    Location:
    Los Angeles
    Here's where I was after a year of lifting:


    Where I am now:


    Here are a couple old blue and purple belt highlights:



    Because Marky Mark and the Funky Bunch are hilarious:
     
    Last edited: Jan 18, 2015
  3. Thunderkopf

    Thunderkopf Lol, wut. Banned

    Joined:
    Apr 1, 2006
    Messages:
    902
    Likes Received:
    152
    Location:
    Your mom's house
    Long time no see, Nate.

    It's John "The Machine." Good luck with your goals.
     
  4. Chucknate

    Chucknate Blue Belt

    Joined:
    Nov 19, 2008
    Messages:
    731
    Likes Received:
    0
    Location:
    Los Angeles
    What up Machine!?

    Day 1 of muscular conditioning week

    Bodyweight: 210

    Squat
    135x10
    185x5
    225x5
    275x3
    295x6x4

    Deadlift
    135x5
    225x5
    315x3
    365x3
    405x6x2
    First time deadlifting heavy since November. It's going to take me a bit to get the feel back.

    35" box jumps
    4x5
    This was my first time doing box jumps and I really enjoyed them. I'll definitely be doing them more often.
     
    Last edited: Jan 19, 2015
  5. Thunderkopf

    Thunderkopf Lol, wut. Banned

    Joined:
    Apr 1, 2006
    Messages:
    902
    Likes Received:
    152
    Location:
    Your mom's house
    Not much, just moved to the Palm Springs area to train golf. I just opened up a warehouse gym near the Coachella Valley region. Come visit if you're in the area, bro.

    I see that we have similar strength goals. I wish you the best with your progress and kick ass, dude. Say hi to Nino for me too.
     
  6. Chucknate

    Chucknate Blue Belt

    Joined:
    Nov 19, 2008
    Messages:
    731
    Likes Received:
    0
    Location:
    Los Angeles
    Glad you're doing well. I don't find myself out there often, but I will definitely let you know if I'm in the area.

    Bench
    145x10
    195x10
    215x8
    225x6

    Dumbbell row
    60x10
    70x10
    75x8
    80x6

    Seated dumbbell press
    40x12
    45x12
    45x10
    45x8
    First time doing these, definitely could have started lighter.

    Pull ups
    5,5,4

    Curls
    30x12
    25x12
    20x12

    Face pulls
    37.5x12
    42.5x12
    47.5x12
     
  7. Chucknate

    Chucknate Blue Belt

    Joined:
    Nov 19, 2008
    Messages:
    731
    Likes Received:
    0
    Location:
    Los Angeles
    upper body day 2 of muscular conditioning week 1

    Bench
    145x10
    195x10
    215x8
    225x6

    Dumbbell row
    60x10
    70x10
    80x8
    85x6

    Seated dumbbell press
    35x12
    40x12
    45x10
    47.5x8

    Pull ups
    6,5,4

    Hammer curls
    27.5x12
    30x12
    35x12

    Upright cable rows
    3x12
     
  8. Chucknate

    Chucknate Blue Belt

    Joined:
    Nov 19, 2008
    Messages:
    731
    Likes Received:
    0
    Location:
    Los Angeles
    Squat
    135x10
    185x8
    225x5
    265x8x4

    Deadlift
    135x10
    225x3
    315x3
    355x8x2

    35" box jumps
    5 sets of 4
     
  9. Chucknate

    Chucknate Blue Belt

    Joined:
    Nov 19, 2008
    Messages:
    731
    Likes Received:
    0
    Location:
    Los Angeles
    Bodyweight: 207.7, on the way down

    Today was a max reps bench I warmed up and tried to hit as many as I could with 230... Had to do the roll of shame.

    I hit 230x7, which doesn't quite beat my previous best of 250x5. Really thought I had an 8th. I couldn't have dreamed of doing this 6 months ago, I'm very happy with how my shoulder has recovered.


    DB row
    70x10
    75x10
    80x8
    85x6

    Seated DB Press
    35x12
    40x12
    45x10
    50x8

    Lat pull down
    110x10
    121x10
    143x8
    165x8
     
    Last edited: Jan 24, 2015
  10. Chucknate

    Chucknate Blue Belt

    Joined:
    Nov 19, 2008
    Messages:
    731
    Likes Received:
    0
    Location:
    Los Angeles
    Today called for max reps up to 10 with 295, I was able to get all 10 without nearly killing myself, stoked.

    Squat
    135x5
    185x5
    225x5
    275x3
    295x10
    300x3x5 with a minute rest

    Stiff leg deads
    135x8
    185x8
    225x8
    275x8
     
  11. Chucknate

    Chucknate Blue Belt

    Joined:
    Nov 19, 2008
    Messages:
    731
    Likes Received:
    0
    Location:
    Los Angeles
    Trained really hard on Monday in addition to my lower body workout and I definitely felt it today. I didn't hit my prescribed reps on bench, but I'm not too concerned
    Bench
    135x8
    185x5
    205x10(this killed me)
    225x5 (was supposed to do 8)
    225x5 (was supposed to be 235x6-8)

    Dumbbell row
    75x10
    80x8
    85x8

    Seated dumbbell press
    45x10
    50x8
    55x6

    Pull ups
    6,5,4,3,2

    Curls
    30x12
     
  12. Chucknate

    Chucknate Blue Belt

    Joined:
    Nov 19, 2008
    Messages:
    731
    Likes Received:
    0
    Location:
    Los Angeles
    BW:210

    Squat
    132x8
    176x5
    220x5
    264x5
    302x10
    291x3x5 with 1 minute rest

    Deficit deadlift
    220x8
    264x8
    308x8
    352x8

    35" box jumps
    4x4
     
  13. Chucknate

    Chucknate Blue Belt

    Joined:
    Nov 19, 2008
    Messages:
    731
    Likes Received:
    0
    Location:
    Los Angeles
    Missed Friday's workout due to work, had to cover a long surgery. Picked up on the next workout on Sunday. Also haven't been eating enough lately.

    2/1

    Bench press
    225 for max reps, I got 7

    DB row
    75x10
    80x8
    85x8

    Seated DB press
    45x10
    50x10
    55x8

    Pull ups
    7,6,6

    Bicep curls
    30x12x3

    flies
    120x15
    135x15
    150x15
     
  14. Chucknate

    Chucknate Blue Belt

    Joined:
    Nov 19, 2008
    Messages:
    731
    Likes Received:
    0
    Location:
    Los Angeles
    2/2/15
    BW 209

    Squat
    135x5
    185x5
    225x5
    275x3
    320x4x3

    Deadlift
    135x5
    225x5
    315x5
    405x3
    440x4x2
     
  15. Chucknate

    Chucknate Blue Belt

    Joined:
    Nov 19, 2008
    Messages:
    731
    Likes Received:
    0
    Location:
    Los Angeles
    Bench
    240x4x3

    DB row
    80x6
    85x6
    90x6


    Seated DB press
    50x6
    55x6
    60x6

    Pull up
    8,6,6
     
  16. Chucknate

    Chucknate Blue Belt

    Joined:
    Nov 19, 2008
    Messages:
    731
    Likes Received:
    0
    Location:
    Los Angeles
    I took a few days off of lifting last week to prep for Gracie nationals this Past weekend. The tournament was submission only with a 15 minute time limit; I had a lot of fun. I competed in the brown belt 205 gi division on Saturday and the brown belt 205 no gi division on Sunday. I had 4 matches total and ended with 3 wins and a draw. I took first in gi and didn't place in no gi due to the 15 minute sub only rules.

    My first match was against a stocky, strong brown belt from Jean Jacques Machado's gym. He had good defensive wrestling and past to the right side, which few people do, that made for a tough match, but I ultimately won the match with a tornado sweep to a knee bar.

    My second match was against a brown belt from the Gracie academy. I took him down and played on top the majority of the match, ultimately submitting him with an armbar

    I won my first match on Sunday with another knee bar at around the 7 minute mark after playin on top for the majority of the time.

    My second match was brutal. I went against a brutally strong, talented wrestler and wasn't able to get the submission within the alotted time. That was a long 15 minutes. My opponent took me down at the beginning, I reversed a takedown, passed his guard and mounted multiple times, took him down a few times, had a tight reverse heel hook and kimura, a couple good triangle attempts but ultimately the sweat, combined with his crazy strength made it pretty much impossible to submit him. The guy on the other side of the bracket submitted both his opponents, so that was my last match and he won first place.

    Videos to be posted later today.
     
  17. Chucknate

    Chucknate Blue Belt

    Joined:
    Nov 19, 2008
    Messages:
    731
    Likes Received:
    0
    Location:
    Los Angeles
    BW 208

    Squat
    60kgx5
    100kgx5
    120kgx3
    140kgx6x2

    Deadlift
    60x5
    100x5
    140x5
    160x3
    180x6

    35" box jumps
    4x4
     
  18. Chucknate

    Chucknate Blue Belt

    Joined:
    Nov 19, 2008
    Messages:
    731
    Likes Received:
    0
    Location:
    Los Angeles
    BW: 207

    Bench
    145x10
    185x10
    215x8
    225x5

    DB row
    70x10
    75x10
    80x8
    85x6

    DB press
    40x10
    45x10
    47.5x8
    50x6

    Pull up
    5,4,3,2,1

    DB curls
    30x15x3

    Flies
    120x10
    130x10
    140x10
     
  19. Chucknate

    Chucknate Blue Belt

    Joined:
    Nov 19, 2008
    Messages:
    731
    Likes Received:
    0
    Location:
    Los Angeles
    Bw 206

    Squat
    60kg x 6
    100 x 6
    120 x 3
    140 x 6 x 2

    Deadlift
    60kg x 6
    120 x 6
    160 x 8 x 2

    Bench press
    135 x 10
    185 x 10
    205 x 8
    215 x 6

    35" box jumps
    4x4
     
    Last edited: Feb 21, 2015
  20. Chucknate

    Chucknate Blue Belt

    Joined:
    Nov 19, 2008
    Messages:
    731
    Likes Received:
    0
    Location:
    Los Angeles
    Bw 209

    Bench press
    135x10
    185x10
    205x5
    225x6

    DB row
    70x10
    75x10
    80x8
    85x6

    Seated DB press
    40x10
    45x10
    47.5x8
    50x6

    Pull up
    5,4,3,2,2
     

Share This Page

  1. This site uses cookies to help personalise content, tailor your experience and to keep you logged in if you register.
    By continuing to use this site, you are consenting to our use of cookies.