[SteelFlex]

Okay so it's a New Year and I'm getting back into lifting and going to make it organized by having a log. I stopped lifting when i started BJJ which was in September but now I should be able to juggle both. I'm a whitebelt in BJJ and have been training for around 2-3 months. Before I started BJJ, I had lifted for around 2-3 years and gained an okay strength base. I went from 110 pounds to almost 160 pounds in those years. However, I haven't touched a weight since September.

I currently only have a barbell and soon dumbbells for lifting. Since my lifting is now done at home and no longer done at the gym (no rack), I won't be able to bench or squat but I'll be using alternatives such as OH Squat, Hack Squat, Zercher Squat, Front Squats, etc.

Age: 18
Weight: 140
Height: 5'5

Old Maxes:
Bench Press- 210x6
Squat- 225x5
Deadlift- 300x3

Goals:
- To simply improve as much as I can in BJJ.
- Learn the olympic lifts
- Gain a decent strength base
- Have my conditioning at a non-laughable state.
- Get in some BJJ tournaments in the summer.

[fennway4414]

Good luck man. Having a log has helped me tremendously.

[SteelFlex]

Schedule will be as followed for the winter break.
Sunday- A.M. BJJ
Monday- A.M. BJJ
Tuesday- P.M. BJJ
Wednesday- Lifting
Thursday- A.M. or P.M. No-Gi
Friday- Rest
Saturday- Lifting

I'll try to keep this schedule to see how it goes. Conditioning if i can recover will be placed whenever I have time or feel up to it. But after BJJ 4x a week, I feel as if my conditioning will be there.
Basic Outline- Very Basic, Just to Regain a Strength Base
Workout 1:
Front Squats 3 sets x 5 reps
Pendlay Rows 3x5
Weighted Pushups 3x8
Assistance Work / Core Work ( If Necessary )

Workout 2:
Deadlifts 3x5
Strict Standing OH Press 3x5
Light Pendlay Rows 3x10
Assistance Work /Core Work (If Necessary)

Because in the end i'm looking for "Grappling/MMA strength" my goal will be to reduce the rest times and as time progresses, to increase the volume. But right now I'm going to stay really basic just to regain some sort of strength base.

[SteelFlex]

Today felt pretty good. I was the only one of two whitebelts today in a class full of blues. Got alot of nice useful tips which can only enhance my skills. Techniques we did was this half guard sweep, a knee bar, and a weird "reverse" triangle.

The sweep was from half guard and you would have the overhook and blocking his bicep with your other arm and then feed your opponent's gi or belt under his legs and with your other arm, grab it behind him. Then you would simply replace your leg over his leg, grab his knee, and sweep him.

The knee bar was a follow up where after the sweep, you would bring his leg to the side and figure four his leg and put hips into it to make the pressure for the submission.

The reverse triangle was a counter if your opponent had a kimura on sidemount. This would break the grip, sneak your knee in and wrap your legs around his head and arm. Then you would make the figure four and grab his torso and squeeze.

All in all a good day. I think my conditioning is coming back up after that month long break from the injury. I didn't really gas but I did get my ass handed to me on a silver platter.

[SteelFlex]

Originally Posted by fennway4414

Good luck man. Having a log has helped me tremendously.

Thanks man, I appreciate your support.

[SteelFlex]

Accidental Double Post.

[SteelFlex]

Damn.. first time touching a weight since september..
Everything was very humbling.. I went very light on all the lifts and for extra reps to get used to the form again. I changed it around a little bit also. I want to get into more olympic lifts for explosiveness so i will be incorporating them. Use light weight and take time to learn the form.

Power Cleans- 85x5, 90x5, 90x5
Front Squats- 85x5, 85x5
Rows- 80x10, 85x10, 85x10
Pushups- BWx15x3
Situps- BWx50x3