[TSLx89]

Originally Posted by DC-Chubbs

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

I wish I could do that but I don't have a rack to be able to position my arms to the bodybuilding variation.

[TSLx89]

EDIT: Double Post

[TSLx89]

DB Snatches (For Explosiveness): 45x3, 45x3, 45x3
DB Push Press- 45x5, 50x5, 50x5
Towel Pullups- BWx5, BWx8, BWx5
Sandbag Shoulders- 75x8, 75x8, 75x8 (Estimating around 70-80 pounds)
One Legged Squats (assisted) - bwx8, bwx8, bwx8

[TSLx89]

Round 1:
1- 20 75lb Sandbag shoulders
2- 10 Burpees
3- 10 Pushups
4- 10 55lb BB Clean and Press
5- 20 Lateral Jumps

Round 2:
1- 20 75lb Sandbag Shoulders
2- 10 Burpees
3- 10 Pushups
4- 10 65lb BB Clean and Press
5- 20 Lateral Jumps

Round 3:
1- 12 75lb Sandbag Shoulders
2- 10 Burpees
3- 10 Pushups
4- 8 65lb BB Clean and Press
5- 20 Lateral Jumps

Round 4:
1- 8 75lb Sandbag Shoulders
2- 10 Burpees
3- 10 Pushups
4- 8 65lb BB Clean and Press
5- 20 Lateral Jumps.

and then extreme pain.. I took extended rest times between rounds since my body wasn't used to this. It one hundred percent kicked my ass.. Now my den is covered in a pool of sweat.. Right afterwards, I jumped into a cold/hot shower intervals. I wanted this to be hard since it was the only thing physical I was doing today. The sandbag shoulders really drain and wreck you.

EDIT: WOW, no wonder I was sucking wind after the sandbag shoulders. I took a second look at my sandbag and looked at the side where I keep the extra bags of sandweights and one was missing and I realized I left it in the bag after I made it. So the bag was ACTUALLY 75 pounds rather than 50... Kind of makes me happy in a sick way :-)

[TSLx89]

I will no longer be doing the "B Explosive" Strength workouts. This is simply because I got ahead of myself and thought that explosive workouts would be the most beneficial to me but my maxes aren't nearly what they used to be and I'm not moving around enough weight to be able to benefit from dynamic effort/explosive work so I will be going back to a max strength phase to simply bring back up my numbers so it is pretty much the same routine as in the FAQ.
So it will more or less look like this:

Strength A
Deadlift 3x5
Overhead Press 3x5
Weighted Towel pullup/chinup 3x5


Strength B
Front Squats 3x5
Floor Press 3x5
Pendlay Rows 3x5

Any of these may be substituted with a sandbag variation.

[theNuge]

Are you doing front squats because you don't have a Power Rack or Squat Rack?

[TSLx89]

Originally Posted by theNuge

Are you doing front squats because you don't have a Power Rack or Squat Rack?

Yes, I don't have a power rack and simply don't have the room for it. I also don't feel safe doing back squats without some sort of safety catch as I used to go to the gym and do them in the power rack regularly and there were times where the safety catches really saved my ass during heavy loads. Plus, I don't have the loot for one.

[TSLx89]

BJJ Class 12-2:30

After Class Conditioning:
30 Burpees + 30 Pushups

[TSLx89]

Deadlift- 145x5, 155x5, 160x5
Standing OHP- 105x5, 105x5, 110x5
Towel Chinups- BWx8, BWx7, BWx7


Some dips and curls for girls

3 Rounds of Ab Circuit:
Rollouts on Knees
Variety of Crunches
Leg Raises

Comments: Suprisiingly I did pretty well in this workout. My lower back was suffering severely from DOMS and I pretty much got out of bed, did a few jumping jacks and stuff and started the workout. Deadlifts at first felt really bad cause of my lower back but I did extra warm up sets to get the blood flowing and everything warm. Standing OHP felt strong, I can definitely get 115 or 120 next time. Chinups consistently increased also.

[TSLx89]

Rest, Rest, Rest.. I think I may permanently move my rest day from Friday to Wednesday. It makes the most sense to me since like this, it doesn't interfere with my BJJ as much as if my rest day is on Friday.