[TSLx89]

This log is mostly for me to log down my strength and conditioning work. I probably won't log in my BJJ sessions most of the time but I may here and there.
Goals:
Improve my skills and technique in BJJ (#1 Priority)
Become more "functionally strong", become more athletic, and more conditioned.
In other words, this summer I'm trying to become an athletic manlet monster.
Age: 18
Weight: 140
Height: 5'5-5'6
Experience in BJJ: Around 6 months (2-stripe white)
Experience in Lifting: Around 2.5 years but stopped lifting around 10 months ago. Looking to start it up again to get stronger for BJJ and to improve my body composition. I went from 110-160 pounds in those 2.5 years. Once I stopped and started BJJ, I'm down to 140. I would list my old maxes but they aren't anywhere near my maxes anymore and it would just make me really depressed.

[TSLx89]

So here's pretty much the basic schedule of my week. It might change a little in July when my work schedule changes but it shouldn't be by much:

Monday- Morning BJJ

Tuesday- Strength Session A-1/A-2 - Core

Wednesday- Rest or BJJ

Thursday- Morning BJJ

Friday- BJJ or Rest

Saturday- Strength Session B-1/B-2 - Core

Sunday- Conditioning


Strength: A-1
Deadlifts 3x5
SOHP 3x5
Weighted Towel Chin-Ups 3x5

Strength: A-2
Front Squats 3x5
Floor Press 3x5
BB Rows 3x5

Strength: B-1
DB Clean and Press 5x3
Plyometric Pushups 4x10 / DB Rows 4x8
One Legged Squats 4x8 / SLDL 4x8

Strength: B-2
DB Snatch
DB OHP 3x5/ Weighted Towel Chinups 3x as many
Sandbag Shoulders 3x8 / Sandbag Squat Jumps 3x10



The conditioning after my BJJ sessions are probably going to be lighter while the ones on Sunday will probably be a lot more intense. Conditioning can be anything from GPP, Warrior Challenges, Density Training, Intervals, Tabatas, etc.

NOTE: I'm not going to be doing everything the first week, I need to ease into everything and the sandbag workouts might not be the same since I'm still waiting for my outer bag to come in !

[TSLx89]

Pretty much drilled some transitions for an hour.
-Armbar, triangle, armbar (leg over the shoulder rather than under)
-Armbar, Omoplata, Armbar
-Up and over, kimura, guillotine.

Then rolled for another hour and a half.

[TSLx89]

Deadlifts- 155x5, 165x5, 165x5
Floor Press/Towel Chin-Ups (Supersets)
-45x6/BWx6, 50x5/BWx5, 55x6/BWx5

Comments: Just easing back into things...

[TSLx89]

DB Clean and Press- 40x5, 40x5, 40x5, 45x5, 45x5
Plyometric Pushups BWX10x4 / DB Rows 45x10, 45x10, 45x10, 45x10
One Legged Squats BWx8x4

[TSLx89]

The Magic 50
One minute rest, 5 rounds of

(DB=30 Pounds)
DB Snatchesx5
DB Swingsx5
Burpees x 10

Did a warrior challenge instead of GPP today..

[erskine777]

What's up man, always nice to see another lightweight. Nice routine you got. And what do you mean by "finisher" on mondays and thursdays?

[TSLx89]

Thanks bro, it's good to see that I'm not the only lightweight here.. It seems like everyone on this board is over 200 pounds..
A finisher is simply one last movement before your strenuous session ends. It is used to increase mental toughness and work capacity. It kind of simulates going through the fatigue for one more round and force you to just suck it up.

[TSLx89]

Because of Memorial Day and the BJJ school being closed, I decided to do Max Strength today..

Front Squats - 85x5, 85x5, 85x5
Floor Press- 60x5, 60x5, 60x5
Pendlay Rows- 105x5, 105x5, 115x5

Ab Circuit.

Was kind of in a rush, my front squats are pitiful.. It's not my leg strength that's holding me back but my wrists. For some reason, after I clean the weight, as I go down, my wrists suffer some pain.

[DC-Chubbs]

i just switched to the bodybuilder variation of front squats when i realized my wrists were the limiting factor