Wonderwhy's BJJ Training Journal

[wonderwhy]

Hello all. This is my first internet training journal. Please feel free to make any comments or criticisms you feel could help me achieve my goal of being a stronger grappler. I am currently on Pavel's routine for my main lifts, which is why there is only 2 sets.

Monday (1/19/04)--Squat

Squat-- 325 x 5, 295 x 5

SLDL-- 245 x 5,5,5,5,5

Bottom Position Squats (first time doing these)-- 225 x 5,5,5,5,5

Powerclean (I am also using Pavel's routine on these)-- 160 x 5, 145 x 5

DB military presses-- 55 x 5,5,5,5,5

Cable chops

Bottom position squat felt great! Really light, just wanted to work on explosion from the bottom. This should help me overcome my sticking point at the bottom of the squat. Making minor improvements in pc's, but still not near the level I want to be. Worked a little slower than usual. Will need to pick up intensity, but overall great workout.

[Fullback_45]

Hey man! I can already tell your really strong. Damn nice squat work you have going there. Can't wait to see you progress since your already fairly strong.

[wonderwhy]

Hey, thanks a lot man! I've been keeping up on your progress, too. You were actually a lot of the inspiration behind me putting up my own training journal. Seeing how far you have come in such a short amount of time is really encouraging.

What high school do you attend in Sacramento? I live in Reno, but I lived in Sacramento for a long time and all of my family is there.

[Fullback_45]

Hey bro! Thanks man that really really means alot to me!!!!!! I attend Mesa Verde, its really in Citrus Heights, but I get around. How old are you bro?

[wonderwhy]

Cirtus Heights, huh? My family is mostly in the El Dorado area so I know exactly where you are. Right now I'm 16, turning 17 on the 25th, and weighing in at about 170-175. I'm looking to get down to about 165, which shouldn't be too hard with the amount of grappling and conditioning I do.

[Fullback_45]

Oh nice! Grappling is like wrestleing correct? Goodluck man, your squats are damn nice for someone your weight! Im just going to tray and maintain my 16inch arms and 200pounds until i get my lifts up to par. Good luck bro, your off to a strong start.

[wonderwhy]

Yeah, you're correct. Grappling is a lot like wrestling. Thanks for the compliment. 200 lbs and 16" arms. Damn, bro. Good thing my high school doesn't have to play you. You outsize even the linebackers! Don't worry, pretty soon your lifts are going to skyrocket! If you play college ball, geez...I hate to think about it. You're going to be one strong mother*****.

[AMG]

Glad you started a journal. They help a great deal to keep you on the stick.

Good luck with your goals.

[wonderwhy]

Wednesday (1/21/04)--Bench

Bench-- 205 x 5, 185 x 5

Incline Bench-- 170 x 5,5,5,5,5

Weighted Dips-- 100 lbs. + bw (170) x 5,5,5,4,4

Bent Over Row-- 225 x 5,5,5,5,5

One Arm DB clean and jerk-- 55 x 5,5,5

Bench and incline went pretty smoothly. Dips felt great. I'm going to reduce weight on bent over row's. The reps weren't complete and didn't feel smooth. DB clean and jerk's went great, I'm going to move up to 60 for those. Overall a pretty decent workout. Feel like I'm spending too much time in the gym, which is leaving me too fatigued for grappling.

By the way, has anyone heard of PAP (post activation potentiation)? If you haven't, you really need to try it! It increased my bench over 50% instantly. I know this sounds like an informercial. I was skeptical at first, but then I tried it today, and I was fking amazed. Here's what you do:

1. Perform 3 warm-up sets of 6 reps with a weight you can handle at most 10 times.
2. Set the pins of a power rack 2-3" above your chest. Select a weight you can only press 2-3 times and, using a spotter, press and hold the weight for ten seconds.
3. Rest two minutes, then do a regular set with a weight you can usually bench 6 times. You should be able to get 8 or 9.
4. Rest five minutes, then do another set.

It sounds simple, but it worked like a charm. My 6RM is usually 205. After doing PAP, I busted out 10 reps! 10 fking reps! I couldn't believe it! I suggest you guys give a try and tell me what you think of it.

[Fullback_45]

Looks like you kicked the **** out of this bench work! Nice job! Sounds interesting, what you did. I think after I max ill give that a shot. congrats on 205x10!

[wonderwhy]

Yeah, thanks man. Bench went great today. I was a little tired after PAP. I actually did it during my lunch break today, then did my usual bench routine after school. I wouldn't normally do that, but I figured I would give PAP a try. Good thing I did!

[wonderwhy]

Friday (1/23/04)--Deadlift

Deadlift-- 135 x 12, 185 x 8, 225 x 6, 275 x 1, 315 x 3,3,3

Weighted Pull-ups-- 50 x 5,4,4,4,4

Barbell Curl-- 90 x 5,5,5,5,5

Clean and Press-- 95 x 5, 115 x 5, 135 x 5,5,5

Forearm work

Turkish Get-ups-- 40 x 5,5,5

Overall a decent workout. Deadlifts are so goddamn frustrating. All of my other lifts are improving except this one. Shoulders seem to be getting stronger. Need to start doing more grip/forearm work.

[Fullback_45]

Another good workout! Damn man, me and you are in the exact same boat. Deadlifts are the biggest bitch ever. Mostly because my lower back. BB shrugs have really helped my grip. Strong work man.

[wonderwhy]

Thanks for the advice. I'll be sure to implement shrugs into my workout. It sucks because my grip fails long before my muscles do. Oh well, keep working and progress is inevitable.

[Julius Peppaz]

hey where do you train BJJ at.. Im lookin to get into BJJ and muy thai, maybe start training seriously.. Im up in berkeley.