To the Mundials... and beyond

Discussion in 'Training Logs' started by hudday48, Mar 23, 2008.

  1. hudday48 Guest

    Male 23 6' 165lbs.
    My goals for the year are as follows.

    Train 6+ hours a week at jiu-jitsu
    Compete at the mundials this june.
    Be able to do 10 HSPU unassisted.

    My limitations are that I am not physically strong, and I am cheap so I don't often have access to weights.
    My strengths are that I am motivated, have excellent cardio, low body fat and a high learning curve in jiu-jitsu.

    The program is a work in progress feel free to give advice
    Wednesday Rest

    Thurs Strength Workout
    3x5 Squat
    3x5 Bench Press
    1x5 Deadlift

    Friday Grip work (complex) or pinch plates then The interval challenge (Ross Enamait) (two to choose from)

    Sat The Magic 50, or Cindy 20 minutes of 5 pullups 10 pushups 15 squats for max rounds

    Sun Strength Workout
    3x5 Squat
    3x5 Press
    3x5 Power cleans

    Monday Personal metcon (1 deadlift 225lbs 5 handstand pushups, 5 pistols each leg, 5 pullups for 10 rounds) or 5 rounds of (2 deadlifts 10 pistols 10 handstand pushups)

    Tuesday Grip work (gi or towel pullups) 3x15 (or failure) then either Swim 500m or row 2000m Karen 150 wall ball for time

    In addition there is sparring and skill work on Monday-Sat (BJJ)

    I'm not this creative I borrowed most of it from Urban, Rippetoe, Crossfit and Ross.
    Please be critical because this is my first attempt to create a program.

    For the strength workouts the warmups are as follows.
    3 Worksets, 5 Warm-Up Sets for the squat, bench, press, and powerclean.
    1 Workset, 4 Warm-Ups Sets for the deadlift.

    Advice is welcome.
  2. Do you train with weights?
  3. hudday48 Guest

    I own some dumbells and a medicine ball otherwise I would have to go to the local crossfit to work out with weights. Which I am planning to do monday night.
  4. hudday48 Guest

    Monday March 24

    Straight out of bed 20 situps 20 pushups 20BW squats

    5pm warm up with situps, pushups pullups deadlifts and KB swings

    145lbs deadlift X 2
    5 pullups
    10 kettlebell swings 24kg
    Max rounds for 20 minutes

    I switched grips each round for the pullups
    The limiting factor was the pullups, the others just weakened the grip for the successive rounds.
    7 round + 2 deadlifts
    last 4 pullups were jumping

    I was late for jiu-jitsu but early for the randori class.
    I got 9 5 minute rounds in, mostly working on sweeps, armdrags and half guard.
  5. XTrainer Red Belt

    Aug 4, 2006
    Likes Received:
    I'll be the first to say it here...don't be afraid to lift heavy stuff for fear of getting bulky or anything like that. I do jiu-jitsu too and lifting has only helped my game.

    Good luck.
  6. hudday48 Guest

    Yeah I was taught the deadlift yesterday so thats why I was a little conservative with the weight. Thanks for the input.
  7. hudday48 Guest

    Tuesday March 25

    High Volume Day

    Straight out of bed 100 jumping jacks. A long time since I've done them, with good reason they aren't difficult at all.

    Noon jiu-jitsu
    45min + 5 minutes of takedowns with a buddy after class
    Lesson focus: Lumberjack sweep, into armbar

    15 ring dips
    20 pullups was taught kipping pullups
    20 bw squats
    Plus was taught push press 5 at 45lbs 3 at 95lbs

    3 rounds of
    push press 95lbs X 3
    5 pullups
    25 jumping ring dips
    14 12kg turkish getups
    for total time of 15:35
    then walked to jiu-jitsu

    Randori, then class then comp team class (this class just randori today)
    Class focus: mounting from side, straight-jacket hold, head and arm choke

    Things to remember: go for the arm as you mount to slow their elbow escape
  8. jkuhlmann Blue Belt

    Jan 23, 2005
    Likes Received:
    lurking in the bushes
    how long have you been doing jiu jitsu? what weight are you trying to compete at? what school are you at?

    good luck at the mudials......when/where?

    i wish i still had time to compete like i used to. take advantage of it before grown up'edness catches up to you.
  9. hudday48 Guest

    I started jiu-jitsu in Feb 2007
    I will either compete at 149 or 159 (much easier cut)
    The Ottawa Academy of Martial Arts

    Mundials are in June (i think 12th) in California.

    I wish I had picked this up much earlier in life too but excuses don't help either of us. I am afraid what will happen to my training when I move in with my girlfriend this summer but in true student fashion I will ignore that until I have to deal with it.:icon_chee
  10. hudday48 Guest

    Wednesday March 26
    Recovery day
    50 bodyweight squats straight out of bed

    Jiu-jitsu class, focus on escaping the back mount
    Things to remember grab the leg as I shuffle my back onto the ground. Then Randori class.
  11. hudday48 Guest

    Thursday March 27

    Couldn't sleep so got out of bed a 5:15 for morning workout.

    10 bodyweight squats
    10 overhead squats (20lbs)
    10 situps
    10 elevated feet pushups

    Morning jiu-jitsu Focus: wrestlers sit-through, kimura from north-south

    Crossfit Workout (a nice easy one)

    30 bodyweight squats
    30 situps
    supposed to do pullups but hand started bleeding, after some superglue
    2 185lbs deadlifts
    2 225lbs deadlifts
    then the workout

    5 rounds for time of
    1 225lbs deadlift
    21 hollow rocks (picture rocking back and forth in a v-sit)

    after that stretched for a bit, did a few ring dips and handstand pushup negatives

    Then one more jiu-jitsu class Focus:scissor sweep, cross choke and armbar series
  12. hudday48 Guest

    Friday March 28
    Miised morning jiu-jitsu.
    20 medicine ball cleans 20lbs (straight out of bed)

    Then I spent all day on the bus. And I am currently at my girlfriends

    3 singles of 125lbs squats (note used girlfriend rather then weights)
    then one set of 20 with 125lbs

    I had pretty bad form on the squats because during the set of 20 she shifted her weight.

    Saturday March 29

    Very light day

    2km jog warm up (trying to find a small block)

    4 rounds of
    20 burpees
    run 600m
    (didn't have a stopwatch but I was pretty exhausted)

    Her workout
    4 rounds of
    10 bodyweight squats
    run 600m

    She beat me by about 400m (but her squats weren't past parallel :icon_sad:)

    1km jog home
  13. hudday48 Guest

    Monday March 31
    Straight out of bed
    20 pushup + 5 limited range of motion handstand pushups

    Warm up
    10 pullups
    10 limited range of motion handstand pushups
    5 split cleans (forgot the weight)
    10 overhead squats (with pvc pipe)
    1000m row

    ripped off another blister on my hand doing pullups (added superglue)
    Workout max bodyweight deadlifts in 10 minutes
    I got 66 (should've aimed higher my goal was 60)

    Jiujitsu Focus: hook the leg sweep, series from hook the leg sweep into triangle
    Then Randori
  14. hudday48 Guest

    Tuesday April 1
    Straight out of bed
    10 Turkish Get Ups (Each hand) 25lbs dumbell
    (This woke me up good, I will make sure I do these more often)

    Job interview today interfered with the main workout and jiu-jitsu so improvised one when I got home
    50 medicine ball cleans 20lbs
    50 situps with medicine ball
    50 squats with medicine ball
    I was going to start doing 50 Turkish Getups but my friend picked me up to go party

    Wednesday April 2

    Straight out of bed I had a neck spasm, strange because I can't account for it from any activities I did yet

    10 burpees (morning workout) yes it is pathetic :icon_chee

    Checked out a new place, signed the sublet agreement.

    Real Workout
    Warmup 3 rounds of
    5 overhead squats
    5 pullups
    5 handstand pushups (limited ROM)
    did some squats for form (145, 165)

    5 rounds of
    1 back squat (supposed to be 90% of max but I don't know my max) 165 for first 3 rounds then 185 for the next two
    3 minutes of walking lunges for rep (107, 114, 104, 112 ,112)

    After class focused on overhead squat for a bit

    Then jiu-jitsu (was late to watched entries into the cross-choke) visualization then had an etiquette class (apparently there are too many arseholes to keep in check)
  15. hudday48 Guest

    Thursday April 3
    2 rounds
    20 hollow rocks
    20 bridges

    Morning jiu-jitsu
    Focus escapes from kesi-gatami

    Real Workout
    5 pullups
    row 500m
    15 overhead squats
    10 cleans
    15 partial ROM handstand pushups

    3 Rounds for time
    2 cleans (95lbs)
    20 pullups
    15 kettlebell swings (55lbs)
    9 toes to bars

    Jiu-jitsu (night class)
    Focus arm lock, top lock and triangle from top lock
  16. Krossinc Design is el cool

    Jan 30, 2007
    Likes Received:
    Richmond, Va
    Interesting, glad to see you're working hard. Some of those endurance volume though might start to be a much. Watch for over-training.
  17. hudday48 Guest

    The volume is getting a bit much, my legs are still sore from the lunge/backsquat workout. I think for this weekend I'm going to reduce volume but increase intensity.

    A new experiment starts today, I'm going to see if I can cut down to 148 for the Renzo Gracie Invitational, (weigh in Friday tournament Saturday April 12)

    Friday April 4

    Didn't do morning GPP because of soreness and general fatigue.

    5 rounds for time of
    deadlift 225lbs
    12 eccentric ring dips
    15 hollow rocks
    8:43 (I think)

    Then no-gi jiu-jitsu (randori then class)
    Focus: single leg from clinch
  18. hudday48 Guest

    Very sloppy day only one workout

    tabata intervals with one minute rest between exercises

    pistols 8 rounds (7 8 7 7 6 7 6 8)
    medball pushups 8 rounds (11 8 8 8 7 6 6 6)
    medball cleans (20lbs) (7 8 9 9 10 10 10 10)
    burpees (6 5 5 5 5 5 5 6)

    My ass is sore
  19. hudday48 Guest

    Sunday April 6
    Light recovery day
    run 4 k (under 20min)
  20. hudday48 Guest

    Monday April 7

    Very shitty day


    3 rounds for time
    95lbs overhead squat X 2
    24kg kettlebell swing X 40
    13:43 (I was very weak for the overhead squat, and terrified that I would decapitate myself. I'm going to blame this on doing a heavy overhead squat for the first time today. Oh and my depth sucked, and I wasn't keeping my shoulders tense)

    Great jiu-jitsu workout then randori
    Focus: rear naked, guillotine

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