Need help with my schedule.

[Nedrin]

Hey guys, lately I've been going hard in the gym and BJJ, mostly this is what my week looks like:

Monday: Olympic weight lifting and after that BJJ
Tuesday: This is kind of an off-day for me so I just do some strength training, on Tuesdays I do: Bench press 5x5, incline dumbell press 3-4x5, weighted dips 5x5, military press 3x5 and then abs.
Wednesday: Olympic weight lifting and then BJJ
Thursday: This is where I need help, I'd like to do strength training aswell on this day but I have no idea what exercises I should be doing.
Friday: Rest day
Saturday: BJJ
Sunday: BJJ

Any help is much appreciated. Thanks

 

[KnightTemplar]

Frankly, I'd cut the strength training down to twice a week. I'm not sure it's a good idea to mix Olympic Lifting with other forms of strength training like 5X5, but I'll leave that one for the more experianced Dogs.

Said so many times but it bears repeating; you do not get stronger from lifting heavy weights. You get stronger by recovering from lifting heavy weights.

 

[LZD]

Monday: Olympic weight lifting and after that BJJ
Tuesday: This is kind of an off-day for me so I just do some strength training, on Tuesdays I do: Bench press 5x5, incline dumbell press 3-4x5, weighted dips 5x5, military press 3x5 and then abs.
Wednesday: Olympic weight lifting and then BJJ
Thursday: This is where I need help, I'd like to do strength training aswell on this day but I have no idea what exercises I should be doing.
Friday: Rest day
Saturday: BJJ
Sunday: BJJ

This is the shittest routine I have ever seen. 4 Pressing movements. No pull. And on an 'off' day..... Fuck.

Keep it to two days probably - if you're going hard enough it'll be fine. Probably tricky to do proper strength training (squats, OHP, etc) the day after olympic lifts if you're training properly, and on top of BJJ.

You mustn't be going very hard if you're entertaining this idea.

 

[Hydroximal]

5/3/1 and stop lifting on off days, sort of defeats the purpose.

 

[Indivdude]

How strong are you? I assume you're a noob until proven otherwise but since you're doing BJJ 4x a week, SS isn't in the works.

A program thats 2x a week might be better if BJJ is your focus. Like the 5/3/1 2x a week program. Or the program given in the FAQ. As long as you're squatting, benching, deadlifting and pressing, that's good. You can switch benching with dumbbell benching if you like and same with the press.

 

[PWR1982]

Would be good if you write what exactly you do on Monday/Wednesday - I mean if you just describe what sort of stuff you usually do on those days, in the oly lift sessions.

 

[KnightTemplar]

Another option is the Glenn Pendlay MMA strength training program. This can be done either twice or three times per week. You can find a link to the program in the FAQ.

 

[Nedrin]

How strong are you? I assume you're a noob until proven otherwise but since you're doing BJJ 4x a week, SS isn't in the works.

A program thats 2x a week might be better if BJJ is your focus. Like the 5/3/1 2x a week program. Or the program given in the FAQ. As long as you're squatting, benching, deadlifting and pressing, that's good. You can switch benching with dumbbell benching if you like and same with the press.

Well, I just started with all of these things but my legs have always been kind of strong the rest is meh.
I myself am 72Kg, my bench is 75Kg(5x5), Squat 125KG(5x5), Deadlift I haven't really done serious yet. So yes I am quite noob here.

Would be good if you write what exactly you do on Monday/Wednesday - I mean if you just describe what sort of stuff you usually do on those days, in the oly lift sessions.

On monday I do clean and jerk all the time, work on my technique, my max that Ive done was 72Kg, I do this mostly with 60Kg to just work on my technique as I said, after I'm done with that I do back squats, 5x5.

Wednesday I do snatches all the time, same as above, I work on my technique and at the end of the sessions I do front squats, also 3x5-5x5 with 100kg.

So thats it pretty much, thanks for the answers already

 

[PWR1982]

If I were you I'd do some back squats on Thursday. Not sure what works for you, so maybe another 5x5. I'd also take some of the stuff you do on Tuesday, and do it on Thursday instead. And maybe add some pendlay rows, they might not be needed, snatch/c&j and front squats already train the upper back nicely, but I think pendlay rows are just good.

This is provided you are willing to train this much, with all the bjj, and feel fine. If you don't feel good after training this way for 3 weeks, lower the volume.

 

[LZD]

I'd stick to 2 days per week. Your OL program looks solid, and that's a nice squat. If you want to mix PL style training with OL, I've heard people suggest adding an olympic lift to 5/3/1.

For example:

1.
An olympic lift
Squat 5/3/1
Bench 5/3/1
Row 3-5 sets.

2.
An olympic lift
OHP 5/3/1
Deadlift 5/3/1
Chin-ups 3-5 sets


With the 5/3/1 sets/reps, you're only ramping to one top set - it doesn't take as much time as 5x5, nor in my experience does it feel as taxing. If you were to run 5/3/1 over 2 days, usually you'd do some variation of the main lifts instead of the OL as above. Like Close-grip bench or front squats. You'd also do those assistance exercises at the end rather than beginning.