How to Squat

Lets try this again

Deadlift

32kg kettlebell
1x5 bar
1x5 95
1x5 145
1x1 225

1x5 275

Getting back into lifting

Clean and Push Press

32kg kettlebell
3x10

Accessory lifts
Neck Harness 4 ways
15lb 1x25


Front to back
20lb 1x25

Neck Harness front to back
20lb 1x25

Dumbell Shrugs
(2)25lb 4x25


Dumbell Curls
(2)25lb 4x25

Some neck work

Neck harness 4 ways
15 4x25

Dumbell shrugs
(2)25 4x25

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

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

2 classes

I took a BJJ class and a Wrestling class yesterday.

I am SORE.

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

BJJ

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

BJJ

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

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