Blandy's training log for weight loss ( BJJ and conditioning)

[blandy]

Saturday 24th October

Decided to switch to 5/3/1 as wanted a change of pace and think it will fit my goals better.

Squat
40kgx5
45kgx5
55kgx3
60kgx5
67.5kgx5
77.5kgx12

45kgx10x5 sets

Seated leg curl
40(kg?)x10x5

used the big but boring assistance template for the squat workout, I wanted to get as many reps in as possible, used 50% of my max and found this a little light, will go 55% next time. Struggled a little maintaining my lower back arch with the higher reps, think I could have done a few more reps for my amrap set.

[MIDMOBOX]

Since your switching to the 531 what goals do you have that it will better achieve.

[blandy]

Sunday 25th October

Bench
30kgx5
35kgx5
42.5kgx3
47.5x5
52.5x5
60kgx10

Dumbell rows
38kgx8,8,6

OH press
30kgx3
32.5kgx5
37.5kgx5
45kgx7

Concept II 4:00 work 2:00 rest 1073M, 1095M and 1059M

I know combining bench and press in one workout is not ideal, my thinking is to keep doing it this way for 3-4 cycles to get the my working maxes for lower body exercises back up to my true amxes now and then switch to the 3 day routine in the book.

Current goals are compete at the Adu Dhabi Gi trials in December, need to increase the volume of conditioning work I am doing so want to keep the volume low for strength training. I am also impressed with how 5/3/1 seems to have suited some of the people who log in here that do BJJ. After christmas depending on how the trials go I am either going to be training for the world cup if I qualify so lots more conditioning, or I am thinking of taking a bit of break from BJJ and playing some rugby. In that case I would be looking to try and put on some more muscle

[blandy]

Monday 26th October

BJJ class - worked on Gi chokes from side control, including two of my favourites the papercutter choke and the jacare choke.

[blandy]

Tuesday 27th October

Deadlift
50kgx5
60kgx5
70kgx5
87.5kgx5
100kgx6

45 degree back raise BWx10x5 (hands across chest)

Short quick workout today as I had lots of stuff I need to do.

[blandy]

Saturday 31st October

Squats
40kgx5
45kgx5
55kgx3
65kgx3
72.5kgx3
82.5kgx8

50kgx10x5

45 degree back raise BWx10x5 (hands behind neck)

Concept II 500m/2:00 rest
1:53.9
1:37.6
1.49.8
1:48.9
1:54.8
1:53.9

Went out drinking the night before and didn' get enough sleep, felt like crap

[blandy]

Sunday 1st November

Joe DeFranco's Upper body warm-up
Ultimate Two Minute Shoulder Warm-up


Dumbell rows
38kgx8,8,7

Bench
30kgx5
35kgx5
42.5kgx3
50x3
57.5x3
65kgx10

OH press
30kgx3
35kgx3
40kgx3
47.5kgx5

10 minutes cross trainer hr =120bpm

Some one was using the bench rack when I got in so had to do rows first as I didn't have time to hang about and wait. Doing bench and oh press back to back wasn't ideal but still managed to get in extra press reps.

[blandy]

Thursday 5th November

Open mat, rolled for 2.5 hours with a few different people, white, blue and purple. Starting to work more on my competition game

[blandy]

Saturday 7th November

Treadmill 0.5 miles at 7.5mph 0% incline

Deadlift
50kgx5
60kgx5
70kgx5
82.5kgx3
92.5kgx5
105kgx6


Squats
55kgx3
67.5kgx5
77.5kgx3
87.5kgx5

55kgx10x5

Lying leg curl
30kgx10
35kgx10x4

Decided that if I was going to try rugby in the near future I need to start doing some running, nothing to strenuious at first, just to get my joints used to me running. Will very slowly build up the distance, I once remember reading not to increase total running distance more than 10% each week which sounds like a plan.
Had to combine squats and deadlifts together due to missing tuesdays workout, wont be doing that again! my lower back started to cramp up and generally didn't like it.

[blandy]

Sunday 8th Novermber

Treadmill 0.5 miles at 7.5mph 0.5% incline

Joe DeFranco's Upper body warm-up

Concept II 500m row 2 min rest
1:50.4
1:49.4
1:48.5
1:37.8

Bench
30kgx5
35kgx5
42.5kgx3
52.5x5
60x3
67.5kgx6

Dumbell rows
38kgx8,8,8,6
20kgx10,10

OH press
30kgx3
37.5kgx5
45kgx3
50kgx5

Ultimate Two Minute Shoulder Warm-up 3KG

Concept II 500m row 2 min rest
1:49.7
1:47.8
1:48.7
1:48.3