[tigerjunky86]

Haha, well, thread title is my goal, but havin fun in the process as well. I just posted my questions on a rountine in the S&P forum, and with the advice have formed the following routine:

Mon
Deadlift 5x5
Dumbbell Lunges (alt.) 3x5
Dynamic Row 3x5

Wed
Clean and Press 5x5 (maybe switch to 5x3-4 after getting used to the motions)
Pullups 5x5
cable crunches 3x5
leg raises 2x (for reps)

Fri
Squat 5x5
Bench flat 5x5
Good Mornings 3x5
Dips 3x5

On top of this, I have BJJ pretty much Mon thru Thurs

Stats:
BJJ experience- 3 weeks
Weight- 160
Height- 5'8"
Age: 21
athletic Background: 3 yrs of haphazard weight training, 2 yrs varsity swimming, no real exp in combat sports

Goals: get stronger, leaner (have about 5-8 pounds of fat to cut), tougher, learn bjj and transition into mma classes (my gym offers them) after being more comfortable on ground (6-9 months?)

This week is pretty much my feeling out routine for the various exercises and see where I'm at.

Monday 6/25/07

Deadlift- warm up with 135 5 reps
205 5 reps
225 5 reps
240 5 reps
250 1 reps (tired)
240 1 reps

Dumbbell Lunges
30lbs 5 reps
40 lbs 5 reps
50lbs 5 reps (can feel it now)

Dynamic Row
155 5 reps
175 5 reps
185 5 reps

disappointed in my DL numbers, maybe should start lower weight

5-6 hours later BJJ, first time with gi on, panting and sweatin like a pig, crazy to feel the diff from no-gi, a lot harder to move and more things to be aware of got tapped out a lot

Tues 6/26

no strength train

bought ear protectors for BJJ (left ear feels swollen compared to right, might get it checked out) at budovideos, on the way there got outta car to tell biker dude at the light that his shoe laces were untied he said thanks and pulled off road to tie em.

bjj practice, glad i wore a mouthgaurd accidentally smashed my chin on guys knee while rolling, jaw still a bit sore, can somewhat be competitive against other white belts, but the blues all kick my ass

note: taped up a 23~ pound tire, maybe use for some drags or swinging excerices
note: learn takedowns, maybe buy a wrestling book and practice drills

[tigerjunky86]

Wednesday 6/28

Clean and press

85 5 reps
105 5 reps 2 sets
115 3 reps, 4 reps

pullups
bodyweight 5 reps 4 sets
w/ 5lbs plate 6 reps 1 sets

cable crunches
150 10 reps
180 5 reps
160 9 reps
(jus tryin to find range here)

leg raises
5lbs. 10 reps
bodyweight 30 reps

BJJ practice- transition from triangle to armbar and calf crank, didnt do too good rolling tired? or maybe more advanced people in class (couldnt tell who was who, it was no-gi)

[DEVILsSON]

great log.

For a sec I was expecting you to say how your week worth of bjj saved you against the angry biker. LOL

good luck dude

[tigerjunky86]

Thanks devlilsson, yea i heard too many horror stories of motorcycle accidents jus wanted to prevent anything.
...K training, haven't gone since last wednesday been moving outta my apartment and moving stuff around, also had a strange stabbing headache on the back left side of my head the past two days or so, so i've been skippin out on gym and training the past few days (i know i know, my bitch ass..)

This morning Tues July 3, I tried Ross's 12 burpee-sprint-10 clap pushup-jog back to start point-repeat conditioning drill. OMG! that shit kicked my ass after one cycle, he recommends 6-10, shit I am outta shape I only did one and was too exhausted for another, will incorporate this on non lift days for sure.i guess tmrw i;ll pick up lifting wit the clean and press and bjj.

peace

[tigerjunky86]

wow that was a long lay off from training, my head was hurting for about a week and a half, headache stopped a few days ago, so I went back to the gym on wednesday

Wed 7/12

Clean and Press
BBell w/ 10's- 5 reps
w/ 15's- 5 reps
w/ 20's- 5 reps
w/ 25s- 5 reps
w/30s- 3 reps

Pullups
Bodyweight 4 sets 5 reps
1 set 4 reps

Cable Crunch 130- 9 reps
150- 9 reps
160- 9 reps
Leg raises (on dip bar) 40 reps

10 burpees 50 m sprint 10 pushups
7 burpees

[tigerjunky86]

Friday

squat ATG havent worked legs in months
95- 6
115- 6
135 6
155- 6

OHP (bench next time?)
95- 5
105- 5
115- 5
1125- 3~

Gmorning- forgot how to do lol so...

alt bb squat
65- 5 each
75- 5 each
85- 5 each

Incline BB bench
135- 5 reps
145- 5 reps 2 sets

10 burpees 50m dash 10 pushups

[tigerjunky86]

Friday

Squat
115 6 reps
135 6 reps
155 6 reps
175 ~5 reps
175 ~5 reps

OHP
95 5 reps
105 5 reps
115 5 reps
125 5 reps

Alt. Dumbell lunges

40- 6 reps*each leg
45 6 reps *
50 3~reps

Incline BBench

135 5 reps 3 sets

[tigerjunky86]

Mon

deadlift 135 6 reps (warmup)
205 5 reps
225 5 reps
245 5 reps
tired

dynamic row
135 5 reps
145 5 reps
155 5 reps
165 5 reps

dips bodyweight only
10 reps 3 sets

towel pullups 6 reps

dbell clean and press
35 10 reps
40 10 reps

[h7jb7sg1e]

good plan

keep it up

for ab work try russian twists for more functional strength

hold a plate or db with both hands
sit on the floor or in a decline ab bench and maintain approx 45 degree angle to the floor
twist as far you can comfortably to the left then repeat to the right side
do up to 25 reps

you can also try hanging leg raises to target obliques, abs, hip flexors and grip all at once

[tigerjunky86]

thanks h7, i'll try that next week btw why the crazy name?

Friday
run 21 min, 8 min cool down