Basically, i am going to be able to get to the gym an extra few times a week. So i was wondering what exercises you guys thought might be beneficial so to help me in my main lifts on back and chest exercises which i do.
My week is like this at the minute
Monday: BJJ at night 8pm-10pm
Tuesday: Chest weights - Bench Press - 3/4 sets as heavy as possible for about 10 reps with a spotter then a drop set all the way down to bare bar aiming for between 50-75 reps. Then dips 3 set of 20 reps. Then 50 pressups. Followed by sprints.
Wednesday: BJJ at night 8-10pm
Thursday: Back - Starting with pullups 4 sets of 10 wide grip then 2 sets of 10 shorter grip, then dual link row 4 heavy sets of as much as we can lift for about 10 reps with a spotter and then a drop set with 50 quick reps on the last part of the drop set. Then we move to the lateral pull down machine where we do 4 heavy sets to 10 reps with a spotter.
Friday: Thai boxing 8-10pm
Sat: BJJ 5-7
Sunday: Varies from a rest day to a session at the gym with a bit less intensity than the other days.
So within this routine, i now have time to get to the gym on the mondays and wednesdays mornings before BJJ at night as well as i could go on friday morning as well and i could add make the sunday session a regular feature.
Basically, with those added sessions in mind i was wondering what exercises i could do with freeweights preferably as i find them more beneficial in the long run but not overly fussed. What exercises could i do to increase my lifts on the chest days mainly the bench and the back days which consists of pullups. Is there any specific exercises which i could add which after doing for a few months would show improvements in those lifts which i usually do?
Cheers
My week is like this at the minute
Monday: BJJ at night 8pm-10pm
Tuesday: Chest weights - Bench Press - 3/4 sets as heavy as possible for about 10 reps with a spotter then a drop set all the way down to bare bar aiming for between 50-75 reps. Then dips 3 set of 20 reps. Then 50 pressups. Followed by sprints.
Wednesday: BJJ at night 8-10pm
Thursday: Back - Starting with pullups 4 sets of 10 wide grip then 2 sets of 10 shorter grip, then dual link row 4 heavy sets of as much as we can lift for about 10 reps with a spotter and then a drop set with 50 quick reps on the last part of the drop set. Then we move to the lateral pull down machine where we do 4 heavy sets to 10 reps with a spotter.
Friday: Thai boxing 8-10pm
Sat: BJJ 5-7
Sunday: Varies from a rest day to a session at the gym with a bit less intensity than the other days.
So within this routine, i now have time to get to the gym on the mondays and wednesdays mornings before BJJ at night as well as i could go on friday morning as well and i could add make the sunday session a regular feature.
Basically, with those added sessions in mind i was wondering what exercises i could do with freeweights preferably as i find them more beneficial in the long run but not overly fussed. What exercises could i do to increase my lifts on the chest days mainly the bench and the back days which consists of pullups. Is there any specific exercises which i could add which after doing for a few months would show improvements in those lifts which i usually do?
Cheers