Sunday, October 2, 2011

Still Training

I've been consistently training BJJ since April at least 5 classes a week. I haven't been lifting much.

Today

Deadlift
135 x10
225 5x5

Curls
25(2)
3x10

Thursday, May 19, 2011

Sore and deadlifting

Deadlift:
bar x10
135 x5
225 x5
225 x3
275 x3
315 x3
325 x1
325 x1

Repetition template:

Bench:
(slowly moving up the bench)
bar x10
95 x14
100 x14
100 x14

DB shrugs
50(2) x20
50(2) x20
50(2) x20

chest cable crossovers
(this is the only exercise I feel throughout my whole chest.)
40 x14
60 x14
60 x14
60 x14

Wednesday, May 18, 2011

2 classes

I took a BJJ class and a Wrestling class yesterday.

I am SORE.

Friday, May 13, 2011

Squat

Back Squat (always near ATG)
bar x10
135 x5
135 x5
225 x3
275 x3 couldn't get the 3rd one last week
280 x3 fought through this one

DB Lunges
50(2) x12
50(2) x12
50(2) x12

Straight Leg Deadlifts
135 x10
135 x10

Ab circuit
3x20
ball situps
ab twists
45 degree situps

2 sessions

Thursday:

BJJ guard passes
30 minutes of rolling

2 hours later
5000 meter rows for 23 minutes

Tuesday, May 10, 2011

BJJ

Monday-
No-GI
toughest practice yet. My legs were burning from the warmup.
30 minutes of rolling

Sunday, May 8, 2011

BJJ

Saturday
30 minute drilling de la riva sweep
30 minutes of rolling

Saturday, May 7, 2011

DL

Deadlift
5x 135
5x 135
3x 185
3x 225
3x 275
3x 315

DB OHP
12x 40(2)
12x 40(2)
12x 40(2)

Shurgs(barbell)
12x 135
12x 135
12x 135
12x 135

Bent over rows(barbell)
12x 90
12x 90
12x 90
12x 90

Side bends 20lbs
x20 left and right

Ball situps x20

Monday, May 2, 2011

Looking for Max

Max effort lower body(looking for max)

Back Squat
45 x5
95 x5
135 x5
185 x5
225 x5
275 x2

Shrugs
135 x5
155 4x12

Hyper extensions
1x10
1x10 10lbs
2x10 25lbs

Lunges
40(2) 4x12

Ab circuit
ab twists x20 10lbs
ab twists x20 25lbs
45 degree situps x20

Saturday, April 30, 2011

Repetition for size

Bench
95 4x15

Barbell Shrugs
135 4x12

-DB SuperSet-
Hammer Curl
25lb 4x12
-and-
Rear delt fly
15lb 4x12

Rope Pulldowns
50 4x12

Friday, April 29, 2011

BJJ

reviewed Knee on belly to Armbar
http://www.youtube.com/watch?v=q6S2Qd9PdNI
(similar technique)

18 minutes of rolling

Monday, April 25, 2011

DL squat

Deadlift
135 x10
235 5x5

Front Squat
135 x10
140 3x10

overhead press
25 3x10

Sunday, April 10, 2011

Starting Again

Deadlift
135 x10
225 5x5

Front Squat
135 3x10

Rope pushdowns
50x10
60 3x10