Getting Strong First for Jiu Jitsu (2024)

Tuesday:
4x5, 11 chinups
4x5, 12x95lbs military press
4x10 70lbs Oa kb rows
4x10x115lbs spoto press
Did some curls, had a weird sensation in my elbows so I stopped.
4x10x65lbs skull crushers
10,10,10,7 25lbs neck bridges.

Yesterday I was really tired at BJJ , I had planned to train after but had no energy. Abs were crazy sore as well.

Saturday:
Workout 1:
4x5, 12 bent over rows with 145lbs.
4x5, 10 bench press with 145lbs.
5,3,5,4 band assisted standing ab wheel.
3x10,8 75lbs behind the neck press.
10,10,8,8 55lbs skull crushers— focusing on the control. Skipping curls to let my elbow get better. I think going straight into a tough program after a vacation was the big mistake, I’ll probably go a little lighter after finishing bullmastiff.

Sunday:
Didn’t want to do this today, but it will be okay.
4x(3,2) 175lbs power cleans (Good groove, getting that bar tighter and the second pull is getting nice and snappy.)
4x5, 10 205lbs back squats (felt heavy… but that was 82%1RM.)
4x10 185lbs RDLs. (Slower eccentric. Earlier reps/sets I definitely didn’t go as deep as when I was in the groove.)
4x10 25lbs neck bridges (Been doing these with a relatively high bridge).
4x15 rear delt flies with 10lbs plates (More controlled than previously. Last set didn’t get full ROM.
My back was a little touchy at first, I probably should have done some warmup sets for the squat/RDL.

Wednesday:
I’ve decided to start losing weight for wrestling, since I’ve already gained more weight than I should have in the last few weeks. Got the Carbon diet app to make things a little easier, and it’s nice. I made the mistake of getting fast food for lunch at work, and it turned out to be 1300 calories… so I won’t get to eat much tonight.

175lbs power clean for 3x(2,3), 2
235lbs Snatch low pull for 4x5,
5x10x145lbs front squats

Quads dead.

Sunday part 1:
4x(3,2) 175lbs power clean (good groove, but my low back was bothered by the catch).
4x5, 7 215lbs back squat (Went very gingerly for my low back, but was still irritated.)
Did a relatively through warmup, but my low back just wouldn’t accept RDLs.

I’m done with these nagging injuries, I need to be healthy for wrestling. I’m quitting this program and not doing anything that hurts till I’m better.

I’ll probably use this template for lifting until I’m healthy/done losing weight. Minimalist and leaves plenty of energy for conditioning.

Monday:
Aerobic capacity W3D2:
3x5 bird dogs/deadbugs as warmup.
5 rounds: 3minutes of 50lbs Double Kb long cycle, 3 minutes off: 3 cleans, 2 jerks.
195bpm max HR, 152 average.

12,8,8 15lbs dumbbell external rotations

I just ordered a copy of Oxegyn advantage. Did some BOLT tests, and I’m around 23 in the morning. I was 27ish last night, which suggests I don’t breath as well at night (Edit: Got 23 later today. Probably just increasing accuracy). Just gonna do Nose-Unblocking exercise for a week and see what happens.
6x1 nose unblocking, about 30 paces, far below expectations.

W4D1 Aerobic capacity:
5min warmup/cooldown at recovery pace
4 rounds of 3.5minutes Z3 at 63rpms, 3 minutes recovery at 50rpms.
9.9 miles in 36 minutes.
178 max HR, 147 average.

Did another 6x1 nose-unblocking exercise after wrestling practice. getting about 30 steps, dropping to around 25 towards the end with 1 minute rest. Never really sure what sensation to look for, as I never get involuntary muscle movements.

Friday:
Bolt: 27-29ish. Weird that it has seemingly went back up.
Nose unblocking: 30,26,28,30,30 (started walking faster for the last part. going to mild-moderate discomfort.)

6x1x175lbs hang cleans (Still quite awkward, but getting a little better.)
5x5x205lbs snatch grip RDLs. 4th and 5th sets I suddenly was comfortable going much deeper. Wouldn’t say the sets were very hard, just uncomfortable.
5x6x15lbs weighted chinups: Last set very hard. 2 minutes rest.
The hang cleans seemed to trigger my elbows. My right elbow was sore during pullups and my left was sore later today.
Nose unblocking 31, 34, 40, 38, 40, 41? My exact memory of steps is poor, but that’s the gist. 2nd set I started walking much faster than I had previously.