WS4SB3 for BJJ (Westside - Jiu Jitsu)

[air2fakie]

I tried it yesterday and seemed to help. Tasted like **** though haha. I put maybe a gram or two in 500ml and drank it in the two hours before the workout.

Buy some black cherry Clif Energy Bloc Chews and eat a few 30 mins before your workout, and then a few more about 30 mins into it. And so on.

[paulinkansas]

Take a Vince Gironda hormone precursor shake after a workout.

Scoop of whey in a big cup.
2 raw eggs.
A serving of Green yogurt.
Fill the rest with milk.

Mix and drink. 70 grams of protein.

I use a 32 oz cup.

[Ciano123]

Max Effort Upper Body

Pull Ups 1 x 3, 1 x 4
OK so there's two pull up bars in my gym. There's a thinner plastic one that I'm struggling with and hit failure after 3 reps. I tried to do another rep a minute later but couldn't do one. So then I switch to the thick steel pull up bar and hit 4 reps. I think I'll just stick to the thick bar in future.

Bench Press
20kg x 10
42.5 kg x 5
52.5 x 3
60kg x 3
67.5kg (149 lbs) x 4

Felt OK, was hoping for 5 but made good progress in the 6weeks for someone that hasn't benched in years with long skinny arms.

DB Bench press 2 sets of max reps
22.5 kg 1 x 17 reps, 1 x 15 reps
4 rep improvement on last week overall

Seated Cable rows supersetted with DB rear flies
45 kg x 4 sets x 12
DB rear Flies 12.5kg 4 sets x 10
Can't wait to change exercise on these next week, but I certainly feel them

DB Shrugs
27.5kg DB's 4 x 20
Grip getting worked on my left hand more so than my traps

EZ bar curls
22.5 kg on ez bar 2 x 11, 1 x 12

ME Upper Body first cycle progress
Pullups
Week 1 5 reps -> Week 6 - 4 reps 😐

Bench Press
Week 1 50kg x 5 -> Week 6 - 67.5kg x 4

Cable Rows 31kg x 15 -> 45kg x 12
Rear Delt flies 5kg x 15 -> 12.5kg x 10

DB Shrugs
Wk 1 17.5kg 4 x 20 -> Wk 6 27.5kg 4 x 20

EZ bar curls
Wk 1 15kg 3 x 13 -> Wk 6 - 22.5kg 2 x 11, 1 x 12

[SuicideGripMe]

Try to make the goblet squats a fixture in your warmups, even with a DB 30kg, bracing hard, etc and driving the elbows in the knees to open the hips up more.

Your bench is coming along. Still waiting on some form videos on the squat and bench work.

[Ciano123]

Try to make the goblet squats a fixture in your warmups, even with a DB 30kg, bracing hard, etc and driving the elbows in the knees to open the hips up more.

Your bench is coming along. Still waiting on some form videos on the squat and bench work.

OK will do. I'll only be doing front squats biweekly for the duration of the program but I'll focus more on technique and slowing the movement down. I'm moving on to my next cycle on Monday.

So
Front Squats will be changed to Back squats Reverse lunge -> DB Bulgarian Split Squats
RDLs will be changed to Snatch Grip RDL's

And on Upper Body

BB Bench Press -> Close Grip Bench Press
Flat DB Bench -> Dips
Cable Row -> Dumbbell Row
Rear Delt Fly -> Kneeling Split Stance Face Pull
DB Shrug -> Kelso Shrug
EZ bar curl -> BB Curl

More emphasis on the Triceps which hopefully will help my bench.

[SuicideGripMe]

OK will do. I'll only be doing front squats biweekly for the duration of the program but I'll focus more on technique and slowing the movement down. I'm moving on to my next cycle on Monday.

So
Front Squats will be changed to Back squats Reverse lunge -> DB Bulgarian Split Squats
RDLs will be changed to Snatch Grip RDL's

And on Upper Body

BB Bench Press -> Close Grip Bench Press
Flat DB Bench -> Dips
Cable Row -> Dumbbell Row
Rear Delt Fly -> Kneeling Split Stance Face Pull
DB Shrug -> Kelso Shrug
EZ bar curl -> BB Curl

More emphasis on the Triceps which hopefully will help my bench.

Upper back work (snatch grip RDL's are great for this) and tricep strength are probably the most important strength factors for a good bench. Stability through exercises like scapular pullups and stirring the pot on a bosu ball are great too as a warmup.

[Ciano123]

8th June Dynamic Day

Vertical Jumps
8 x 3

Front Squats
20kg x 10, 30kg x 5, 40kg x 5
50kg x 3
60kg x 5 (see below)

https://youtube.com/shorts/d0ZZgvjbC...TAkWUDwlb2OwYX

Here are my 60kg x 5 front squats, didn't do a max set today as its dynamic day. Not the best angle but hope you get the gist.

Elevated Bulgarian Split Squats
15kg 1 x 10
17.5kg 1 x 10
20kg 1 x 8

Bit off pain in my right adductor. I think it was from my last set of reverse lunges earlier in the week, tweaked something. I'm doing them next Thursday without the increased ROM so I'll attempt 3 x 10-12 with 20kg.

Barbell Hip Thrusts

65 x 12
90 x 12
95 x 12
100 x 15

Insane glute pump doing 15 on the final set

Hanging Knee Raises
3 x 10, 1 x 12

Grip strength feels improved. Overall feel much improved strength in my lower body, only disappointment is lack of front squat progress but feel it's more a technical thing. The hips and glutes in particular feel more powerful and can feel the muscles developed significantly in only 6 weeks.

[Ciano123]

Week 7 Max Effort Upper Body

CG Bench Press
20kg x 10
45 kg x 5
55kg x 3
65kg x 5

Close Grip Bench is very close (possibly equal) to my 5RM max for flat bench press. Felt these a lot in front delts and triceps.

Dips 2 sets of max reps
2 x 15 reps
First time doing dips in a decade, didnt expect to get as many reps as I did. Again felt in front delts a lot.

Pullups x 2, x 1, x 1, x 1, x 1, x 1
Messed around with Pull ups a bit.

DB rows supersetted with Face Pulls
45 kg x 4 sets x 10
Face Pulls 40, 50lbs, 60, 70 4 sets x 12

DB rows are a bit awkward compared to barbell. Face Pulls took a while to figure out as I hadn’t done them standing with the cable pulley before.

2 x Pull ups

Kelso Shrugs
22.5kg DB’s 4 x 12
First time doing these, felt good.

BB bar curls
35 kg on 1 x 3
30kg 3 x 10
Went too heavy initially but 30kg felt good.

[Ciano123]

Max Effort Lower Body

Back Squat
20kg x 8
40kg x 5
50kg x 5
60kg x 3
70kg x 3
75kg x 5

Don't push myself too hard on these. Weight felt comfortable enough. On my working set my right knee caved a bit, didnt screw my feet into the ground for that rep. 5th rep was comfortable.

Bulgarian Split Squats
1 set 10kg x 10
1 x 17.5kg x 10
2 x 20kg x 10

Left leg was comfortable. Unfortunately my right adductor is slightly injured and causing pain. The last set wasn't so bad though, hit all my reps on both legs. Maybe more warm up sets until my adductor heals.

Snatch Grip RDL's (with straps)
1 x 60kg x 12
2 x 80kg x 12

Took me several attempts to get my set up right. First time doing these and wow they were tough. Can only use 80% of my regular RDL. I found my mid back in particular was getting hammered, lats, upper back, core, hammies and glutes. Grip was feeling it even with straps.

Ab circuit x 1

[Ciano123]

Week 7 Repetition Upper Body

1. Pullups 1 x 6...Still struggling

2. BB Bench Press
45kg 4 sets x 15 reps
Last rep was difficult but fairly easy overall. Little bit of pain in left shoulder in first two sets. Good pump.

3a. Straight Arm Pull Downs
50lbs x12, 70 x 2sets x 12reps, 80 x 12
3b. Seated Dumbbell power cleans
7.5kg x 12reps, 10kg x 3 sets x 12 reps

Really like this combination. Definitely prefer this pulldown variation and the DB cleans get the rear delts and traps pumped.

4.DB Military Press
25kg x 12, 30kg 2sets x 12, 30kg 1 x 11
Felt ok, easier on my shoulders than DB bench press surprisingly

5a. DB Shrug
60kg x 20, 20 & 16 reps
5b. Zottman Curls
10kg with Fat Gripz x 12 reps
12kg 2sets x 12 reps (no fat gripz)
Shrugs felt great, worked my grip and zottman curls grilled my forearms too.

6. Wrist Roller with Fat Gripz
2 sets x 2 reps with 2.5kg plate
Woah never felt a burn like that in the forearms, the thick grip really makes the fingers work too. Forearms got fried today.