[spiderguardman]

i started lifintg about 1year ago as a supplement for my bjj and mma training, also i have herniated disc so i needed some more core stability.

during this period ive tried several routines, i started with a 12week 5x5 with 3day split, it went preety well and i gained about 10pounds of good weight and got alot stronger, after that i took it easy in the summer with only some casual lifting, ( i just squated and did some deads to not lose all progress i made.

when i came back at full force last fall i quickly got overtrained,probably because the increase in volume combined with 3-4days of bjj ( my coach is a cardio freak so we do alot of bodyweight and medicine ball exersizes a few times a week)

so i switched to a 2 day split instead, but because i wanted to do alot of different heavy lifts,(about 8 per week) the volume didn¨t really decrease, it just got split up on 2 days instead of 3.

but when i switched from a normal 7days meso cycle to 9days (i changed otfrom 10 cause i think 10 might be to long between workouts)
ive feel that i have alot more left for my grappling and striking.





edit: changed the title cause the old one sucked and made no sense

[spiderguardman]

the bjj training yesterday was preety hard, my coach had us do farmers walk with someone on your back,
i had the luck o having a guy who weigh 20pounds more than me to pair up with. we also did squats with the guy on the backm 4 sets of 10. i was the only one going for atg

also at work today(i¨m a carpenter apprentice, i carried around alot of big ass chalk boards that weigh about 50pounds each,
so i really thought that deadlifting would be hell, especially cause my form has been lacking in it compared to my squats which are starting to look and feel really good.

but ive been watching and reading alot of stuff ab out the DL sowheni hit it today it was easier than ever, i only did 115kg at my last set but i¨m sure ill hit 120kg next time without any doubt.

the workout looked like this

deadlift:60,80,100,110,115 1x5
bor:20,30, 35kg5x5
bench:35,50,60,65kg, (only to get some blood pumping for the next workout)
Pullups, ?? (about 40 total)
dips:3x max

[hunto]

Originally Posted by spiderguardman

the bjj training yesterday was preety hard, my coach had us do farmers walk with someone on your back,
i had the luck o having a guy who weigh 20pounds more than me to pair up with. we also did squats with the guy on the backm 4 sets of 10. i was the only one going for atg

also at work today(i¨m a carpenter apprentice, i carried around alot of big ass chalk boards that weigh about 50pounds each,
so i really thought that deadlifting would be hell, especially cause my form has been lacking in it compared to my squats which are starting to look and feel really good.

but ive been watching and reading alot of stuff ab out the DL sowheni hit it today it was easier than ever, i only did 115kg at my last set but i¨m sure ill hit 120kg next time without any doubt.

the workout looked like this

deadlift:60,80,100,110,115 1x5
bor:20,30, 35kg5x5
bench:35,50,60,65kg, (only to get some blood pumping for the next workout)
Pullups, ?? (about 40 total)
dips:3x max

Looks like you have a solid effort going.

+1 for Carpenters.

[Sean O Deere]

How long have you been training BJJ/MMA?

Any aspirations to fight in either?

[spiderguardman]

ive been doing bjj for 4½ years and thai boxing for about 4months reguarly. before that ive only trained with some mma budied like once a month at most, because iv focused on bjj.
i started lifting about a year ago because ive gotten pwned by some really strong people at comps.

[spiderguardman]

ive been doing bjj for 4½ years and thai boxing for about 4months reguarly. before that ive only trained with some mma budied like once a month at most, because iv focused on bjj.
i started lifting about a year ago because ive gotten pwned by some really strong people at comps.

[spiderguardman]

i figured that i should probably start writing down all my workouts here and not just the trips to the gym since my bjj coach is a cardio freak,

yesterday was probably the worst bjj training ive had for months, i just felt like shit the whole class and bailed the cardio stuff at the end, which is something i never do usually.

i think it¨s probably the extra workload i get from my new job, since i lift a few extra tons per day now, yesterday i cut up these big ass wood beams(probably about 400pounds each) to three pieces each, (there were 4 of them)

and then carried the smaller pieces up from a basement and over to a dumpster.

and today i filled a dumpster with concrete filling and other crap with awheelbarrow and shovel for about 6hours.

all this stuff probably is killing my cns right now, but i guess when i get used to it i will get strong as a bull. which is nice cause that means i basicly get paid for getting stronger.

i just need to adjust my diet a bit so i can handle the extra stress without overtraining, the big question today is if i¨m gonna go do my pushing routine today or wait untill saturday, i do feel preety worn out but i felt like this monday asweel and still kicked ass in the gym.



EDIT: i did go to the gym and it felt ok, my squats routine really needs to change, ive plateud at a weight i should be able to handle, even thouigh i feel that todays performance id more because of my work than lifitng, next time i¨m doing squat i¨m reseting down to 70kg and doing 5x5 again, i feel that ive really done what i can with 3x3 for now,
feels abit like ive wasted a workout by going to the gym already worn out, but now i¨m not gonna lift untill next wednesday so my CNS can get some rest.

what i did today
squat: 50,70,90,100, 3x3
DB bench: 8,12,5 17,5 20, 22,5 25 3x5
OHP/ OH squat: 5,10,20,30(stopped at 30kg for OH squat),35 37,5kg 3x5
front squat:50,60, 70kg 2x5 +3
then i finished of with 2 more sets of back squats at 70kg x5 just to make up for plateuing

[spiderguardman]

both yesterday and friday we did only sparring at the bjj class, i also did some standing sparring(judo) yesterday.
the good news is that i¨m starting to feel that my graplling is coming back
(only been doing about 2 bjj classes per week this year)

the bad news is that my hernia has been bit irritated the last few days, probably a combo of heavy stuff at work and me lifting and rolling alot.

i guess when you get used to not having back pains you get overconfident and actually forget that you have preety serious back injury...

i¨m gonna see how i plan the day, the only day this week i haven¨t trained was tuesday, i feel preety good except the back thing and also i have the key to thew gym so i have to go there and at least unlock.
so ill probably go and to som e tech and light rolling.

i have a tourney coming up in exactly 1month, it¨s gonna be my first GI tourney since i got my purple so i really wanna be in good shape so i can kick some ass!

[ThinkGreen]

i have a tourney coming up in exactly 1month, it¨s gonna be my first GI tourney since i got my purple so i really wanna be in good shape so i can kick some ass!

Good luck man, keep up the training

[DEVILsSON]

good man for starting a log. I would not deadlift every week. Try doing something easier on the body like lower back extensions(machine or freestanding) or GMs....

good luck bro