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.

[Ciano123]

Training Volume Increase Week 7-8

Wk 7 Sun - ME Upper Body (Felt good so decided to do ME upper on Sun instead of Mon, good decision in hindsight)
Mon - Rest
Tues - Morning Gi Jiu Jitsu and Evening no Gi session
Wed - Morning Gi Jiu Jitsu and Evening Gi session
Thursday - ME Lower Body
Friday - Repetition Upper Body
Saturday - Gi BJJ
Wk 8 -Sunday - 6 rounds intensive sparring Gi
Monday - Gi Morning session & Gi evening session
Tues (today) - ME Lower Body

My work capacity has definitely improved, wouldn't have been able for this volume of training before. Hopefully my Max Effort Lower numbers won't suffer tonight. Have some DOMS in my hips and fingers so Back Squat and Snatch Grip RDLs might slightly more uncomfortable. I'm on holidays for a week in Croatia next Monday so Jiu jitsu training will decrease that week.

[SuicideGripMe]

That's good to hear! One of the biggest issues I find with people however is when their work capacity (or perceived work capacity) goes up, they start majoring in the minors more and more (they start slamming accessories rather than focusing on the ME lifts). Remember, the ME lift are the most important... everything else is designed to support the ME lifts, never take away from it. A good rule I always do is I think, how does this lift support my ME work and how much of my training economy does it take up?

For example (for me), face pulls... big support, low on the economy (easy recovery). Lateral raises... low support, low on the economy. KB swings... big support, low on the economy. Standing OH press... big support, big on the economy. You get the idea.

[Ciano123]

June 18th ME Lower Body

Goblet Squat warm up
17.5kg, 22.5kg, 27.5kg, 30kg x5 reps

Back Squat
20kg x 8
40kg x 5
50kg x 5
60kg x 5
70kg x 3
80kg (176 lbs) x 5

Warm up sets didn't feel as good last week. Felt nervous about increasing the weight by 5kg but then I did and 80kg felt relatively comfortable. Once I'm over the sticking point the weight feels like an empty bar. For some reason my 4th rep is when I seem to make mistakes on both front and back squat. This time I just about squatted parallel, the other squats were couple inches below parallel. Next week I'll have to decide between increasing the weight by 2.5 or 5 kg??

Bulgarian Split Squat
BW x 10
1 set 20kg x 10
3 x 40kg x 10

Left leg felt comfortable but right leg adductor is still hurting a lot on this exercise. Made all my reps nonetheless but I'm taking longer rest periods than normal on this exercise. Considering going up the weight to 2 x 22.5 kg dumbbells next week and if it still feels terrible I might replace the single leg exercise with leg press and leg curl and do them after my Snatch grip RDL's. Both movements are functional for bjj and are low on economy as SuicideGripMe aluded to. Or would anyone recommend a better exercise to replace split squats/lunge variations with more support for my ME lifts?

Snatch Grip RDL's (with straps)
1 x 60kg x 12
2 x 85kg x 12
1 x 85kg x 10

Feeling these hard on my mid back, glutes and lower back. Not sure if I'm feeling them as much on my upper back as I'd thought. Really tough exercise that I feel is gonna carryover to my Deadlift, Bench and Squat.

Ab circuit x 2
Sprinter sit ups x 20, V-Ups x 20, Toe touches x 20, Hip ups x 20

[Ciano123]

Week 8 ME Upper

CG Bench Press
20kg x 10
45 kg x 5
50 kg x 5
60kg x 5
67.5kg x 5

Messed up the bar path on the 3rd rep, 5th rep was very close to failure but got it up. Hopefully hit 70kg x 5 on Monday.

Dips 2 sets of max reps
1 x 12 reps, 1 x 13 reps with 5kg

Really feel these on my front delts.

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

Kelso Shrugs
25kg DB’s 4 x 12
I like this exercise, feels like exactly what my shoulders need after pressing

BB bar curls
30kg on 1 x 8 with Fat Gripz
30kg 2 x 10, 1 x 6
These are tough.

[StephenCGreen]

Are you using Fat Gripz as a pre-exhaust on your first curl set?

[Ciano123]

Are you using Fat Gripz as a pre-exhaust on your first curl set?

Hey Stephen. Not necessarily. The fat gripz are kinda similar to the size of a human wrist which could be beneficial given that I'm a grappler I want to get a stronger grip when grip fighting opponents. So I'm going to slowly incorporate some grip training into some of my sets with the fat gripz on some accessory exercises. I did only one set because I also wanted to get a decent bicep workout in too and not be limited by my forearms.

[Ciano123]

Felt very low energy today. Haven't taken a rest day since Monday 10th of June. Going on holidays to Croatia tomorrow so will get some R & R over there.

Vertical Jumps
8 sets x 3 reps
Need to measure my vert but it feels very poor.

Zercher Squats
20kg x 3
40kg x 3
50kg x 3
60kg x 2

First time doing these. Hardest thing is figuring out the Set up with the stance but felt ok. First rep my elbows hit the top of my knees. Second rep I my elbows went inside my knees and pushed them out. The pause caused a big sticking point at the bottom.

Hip Thrusts
70kg x12
100kg x 12
110kg 2 sets x 12
Felt fairly easy and big glute pump after.

Skipped Elevated reverse lunges as my right adductor is still sore and was feeling burnt out. Saturday tends to be my burn out day, thankfully haven't felt really burned out on an ME day as of yet.

Deadlifts
110kg x 1

Did a rep with 110kg for the laugh with conventional stance. Flew off the floor. I'd imagine I'm close to my PB of 2 reps of 140kg set in 2015.

[Ciano123]

Close Grip Bench Press
20kg x 10
40kg x 5
50kg x 5
60kg x 3
70kg x 5

Solid enough, didn't touch my chest on most reps, inch above.

Pullups 1 x 7 - Finally a little progress

Dips 2 sets of max reps with 5kg plate
1 x 15reps, 1 x 13 reps

Felt these more in my chest this week in the first 10 reps and then my triceps start kicking in the last few.

DB rows supersetted with Face Pulls
50 kg - 2 x 10, 1 x 11, 1 x 14
Face Pulls 80lbs 2 x 12, 90lbs 2 x 10

Didn't go aggressive enough for first few sets on the rows. Might switch to Barbell Rows next week.

Kelso Shrugs
27.5kg DB's 4 x 13
I like this exercise, really pumps the mid traps and rear delts

BB bar curls
30kg on 1 x 10 with Fat Gripz
30kg 3 x 10
Probably my least favourite exercise on this cycle, might change it next week. Find it a good ab workout though.

[StephenCGreen]

Hey Stephen. Not necessarily. The fat gripz are kinda similar to the size of a human wrist which could be beneficial given that I'm a grappler I want to get a stronger grip when grip fighting opponents. So I'm going to slowly incorporate some grip training into some of my sets with the fat gripz on some accessory exercises. I did only one set because I also wanted to get a decent bicep workout in too and not be limited by my forearms.

Try the ball version of fat grips on dumbbells and do hammer curls with them. That along with rolling and plate flips will help you get a good grip strength. Or, if you like the deadlifts, keep doing those with no straps.