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  1. #1
    wants to be called Dan. hcoyle545's Avatar
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    My BJJ & Lifting log

    Hey. I had a log before on bb.com, but it's a couple of years old and pretty cluttered so I thought i'd start a new one in a more appropriate sub-section now that my main focus is BJJ.

    I'll lay out my typical weeks training for bjj, and the strength program I've started with below.

    Monday Lifting AM / Muythai & BJJ PM
    Tuesday BJJ AM & PM
    Wednesday BJJ AM & Competition training PM
    Thursday Lifting AM / No-gi PM
    Friday BJJ AM / light drilling PM
    Saturday Lifting AM / Competition training PM
    Sunday OFF

    I started Greyskull's LP earlier today and I really like that you can add in other movements as you see fit.

    Monday

    Bench 2 x 5, 1 x 5+ (amrap**)
    Squat 2 x 5, 1 x 5+ (amrap)
    Chin ups 3 x amrap x BW
    V-Bar Pushdowns 2 x 10-12


    Thursday

    OHP 2 x 5, 1 x 5+ (amrap)
    Deadlift 1 x 5+ (amrap)
    Dips 3 x BW
    Straight bar curls 2 x 10-12


    Saturday

    Bench 2 x 5, 1 x 5+ (amrap)
    Squat 2 x 5, 1 x 5+ (amrap)
    Chinups 3 x amrap x BW
    V-Bar Pushdowns 2 x 10-12


    **as many reps as possible.

    I lifted before, and though I wasn't anything special I got up to a 150kg x 4 Squat, 160kg x 2 Deadlift and 100kg x 4 Bench before I started Jiu-jitsu and stopped lifting altogether. Since then I've went from about 95kg at ~20% bf to 78kg at probably 15%... hard to tell though, i'll get pics up soon.

    Goal is to eat ~3k cals every day for a while, see how my bodyweight changes and adjust from there.


    If you read this and have a log of your own, post so I can sub to yours
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    wants to be called Dan. hcoyle545's Avatar
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    Thursday 05/02/14

    I'll kick this off with my first session from today. I'll post work sets only.

    Overhead Press

    2 x 5 x 25kg
    11 x 25kg


    Deadlift

    wup with 60kg x 8

    10 x 85kg


    Dips

    10, 8, 6 x BW


    Straight Bar Curls

    12, 11 x 25kg


    Notes
    -Amrap is hard
    -I am weak
    -I'm gonna be stronger

    Just had dinner so chilling now before no-gi this evening. I love nogi
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  3. #3
    Registered User iloveus's Avatar
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    Amrap? We cross fit now? Jk. Just do 5X5 strength routine.
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    wants to be called Dan. hcoyle545's Avatar
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    Originally Posted by iloveus View Post
    Amrap? We cross fit now? Jk. Just do 5X5 strength routine.
    Nah I prefer this. I've had a few 5x5 workouts and although i'm sure i'd adapt to the workload I like only having 3 heavy compound sets.
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  5. #5
    Muscleman Admirer Chahn's Avatar
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    Cool log.

    Why do you do V bar pushdowns?


    I haven't used cable machines for a long time because I want to do more compound stuff like weighted dips, bench, TRX etc. hammer str. I like it more than those machines.
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    wants to be called Dan. hcoyle545's Avatar
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    Originally Posted by Chahn View Post
    Cool log.

    Why do you do V bar pushdowns?


    I haven't used cable machines for a long time because I want to do more compound stuff like weighted dips, bench, TRX etc. hammer str. I like it more than those machines.
    thanks bro, you got one I can follow?

    i hear you, and I was thinking of changing it up in a few weeks time once my body gets accustomed to lifting again by swapping curls for 2x6-8 bent over rows, and tricep pushdowns for CGBP. but for now i'm getting it tight enough, got the whole body aches lol.

    i wouldn't mind the pain, but the past couple of jiujitsu sessions have been rough, gassing quickly and feeling weak so until i've adjusted i'll keep it like this.

    on the plus side, I can really feel my delts burning today after those OHPs. I'm excited to build some muscle around my shoulders and traps, as that's where I feel i've always looked smallest and for the first time I feel as though the OHP will get me there.
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  7. #7
    Muscleman Admirer Chahn's Avatar
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    Originally Posted by hcoyle545 View Post
    thanks bro, you got one I can follow?

    i hear you, and I was thinking of changing it up in a few weeks time once my body gets accustomed to lifting again by swapping curls for 2x6-8 bent over rows, and tricep pushdowns for CGBP. but for now i'm getting it tight enough, got the whole body aches lol.

    i wouldn't mind the pain, but the past couple of jiujitsu sessions have been rough, gassing quickly and feeling weak so until i've adjusted i'll keep it like this.

    on the plus side, I can really feel my delts burning today after those OHPs. I'm excited to build some muscle around my shoulders and traps, as that's where I feel i've always looked smallest and for the first time I feel as though the OHP will get me there.
    Bent over rows and t bar rows. I really like those. Bench also. I actually also do OHP. I think you should keep doing those. Maybe you can add in TRX sometimes. I feel that my core and chest have become stronger since TRX.

    Maybe you can add circuits sometimes. Not too much like everyday tho. A good one I like to do is... TRX, battle ropes, kettlebells. So I do maybe TRX pull ups, then followed by something explosive like kettlebell swings, immediately after TRX push ups then battle ropes slams (not the alternating endurance style). 4 exercises that you can repeat and mix the order of. The kettlebell swings can be really exhausting. When I attend the class they do circuits by time. Each one to the max for 30 seconds for maybe 6 stations different exercises. Then rest for 1 minute and repeat another 2 to 3 times.
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    wants to be called Dan. hcoyle545's Avatar
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    Originally Posted by Chahn View Post
    Bent over rows and t bar rows. I really like those. Bench also. I actually also do OHP. I think you should keep doing those. Maybe you can add in TRX sometimes. I feel that my core and chest have become stronger since TRX.

    Maybe you can add circuits sometimes. Not too much like everyday tho. A good one I like to do is... TRX, battle ropes, kettlebells. So I do maybe TRX pull ups, then followed by something explosive like kettlebell swings, immediately after TRX push ups then battle ropes slams (not the alternating endurance style). 4 exercises that you can repeat and mix the order of. The kettlebell swings can be really exhausting. When I attend the class they do circuits by time. Each one to the max for 30 seconds for maybe 6 stations different exercises. Then rest for 1 minute and repeat another 2 to 3 times.
    that sounds rough. thing is my jiujitsu classes are over 2 hours long, with an hour of hard rolling at the end, and that's usually twice a day so I don't think I can afford any more energy haha.
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    Registered User Peacenukka1129's Avatar
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    Whats your next tournament? are you going to Chicago, NYC, Boston, or Long Beach?
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    wants to be called Dan. hcoyle545's Avatar
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    Originally Posted by Peacenukka1129 View Post
    Whats your next tournament? are you going to Chicago, NYC, Boston, or Long Beach?
    Next one for me looks like the Irish Open in March. I wouldn't be at any of the US comps at this stage due to travel costs... BJJ is expensive to compete in generally though.

    I'd intended to compete in the Abu Dhabi Pro trials this month, but they hiked the reg price up to something like 70 euros, plus a 30 euro license fee, and they only have one paid package to abudhabi between white and blue absolutes, meaning that if I won my category to win the prize I'd need to fight blue belts who are really probably 2-3 stripe purple already.

    Rant over, but that one pissed me off considering the average cost of a competition here is about 30 euro. How about you? What weight class do you enter?
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    wants to be called Dan. hcoyle545's Avatar
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    Sunday 08/02/14

    Bench Press

    2 x 5 x 50kg
    15 x 50kg

    Weight going up by 5kg next week. Not like I have a choice.. I need to get microplates.


    Squats

    2 x 5 x 70kg
    11 x 70kg

    bumping by 5kg


    Chin ups

    10, 6, 5 x BW

    lost some reps here, i know the drill with these and dips. They can be all over the place depending on how fkd I am from the main lifts so I won't stress it.


    V-Bar Tricep Pushdowns

    2 x 15 x 35kg
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    wants to be called Dan. hcoyle545's Avatar
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    Just got home from jiujitsu. It wasn't even competition training but i'm wrecked, weak and feeling run down. Can't wait to adapt to lifting alongside jits, I hate not feeling my best.

    Tomorrow is a double jits day, and i'll lift early on Wednesday before comp training.
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    Sorry didn't you weren't from the US. I was going to do Abu Dhabi Pro Trials in Toronto but it came up to quick and I couldn't get a passport in time. I'm going to be competing all year if I remain healthy. I trained really hard in the months leading up to 2015 in attempt to land some sponsors hopefully by the end of 2016 by competing well all year to cover anything at all really lol, bc it is expensive like you say. I saved up in the months leading up to 2015 for travel and registration costs. Figure if I can make the podium at every tourney I could have a good shot of getting some free gi soap hahahah. I'm only a blue belt but I'm really committed so I've gotten pretty good rather fast. Ill be following how you progress. Seems we are at a pretty similar point right now.
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    Originally Posted by hcoyle545 View Post
    I'm excited to build some muscle around my shoulders and traps, as that's where I feel i've always looked smallest and for the first time I feel as though the OHP will get me there.
    OHP definitely was key for me to get my shoulders / upper body a bit broader looking, so yea keep it in breh.


    i got a m8 whos hardcore into BJJ and has been telling me for ages to get into it. maybe one day, i would like to try out some sort of defensive martial art / fighting course so that i have that skill.. any recommendations?
    PhD year 4
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    wants to be called Dan. hcoyle545's Avatar
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    Originally Posted by CaseyJamess View Post
    thanks lad, i'll have a read over morning coffee now.

    Originally Posted by Peacenukka1129
    Sorry didn't you weren't from the US. I was going to do Abu Dhabi Pro Trials in Toronto but it came up to quick and I couldn't get a passport in time. I'm going to be competing all year if I remain healthy. I trained really hard in the months leading up to 2015 in attempt to land some sponsors hopefully by the end of 2016 by competing well all year to cover anything at all really lol, bc it is expensive like you say. I saved up in the months leading up to 2015 for travel and registration costs. Figure if I can make the podium at every tourney I could have a good shot of getting some free gi soap hahahah. I'm only a blue belt but I'm really committed so I've gotten pretty good rather fast. Ill be following how you progress. Seems we are at a pretty similar point right now.
    sounds like you have a lot of drive for it anyway. how often do you train?

    lold at free gi soap. Seriously that arm-bar soap company has me salivating looking at it. The rational male inside me knows that it's a ****in scandal what they're charging for soap that does the same job, but it looks class and I love bar soap... I'm only white belt 2 stripe atm, but my coach is very competition driven. I'm lucky to be where i'm at, this year he took gold in a brown belt absolute comp, became Irish, British(for the 2nd year in a row, last year he was purple) and European champion.

    Originally Posted by Brendbro
    OHP definitely was key for me to get my shoulders / upper body a bit broader looking, so yea keep it in breh.


    i got a m8 whos hardcore into BJJ and has been telling me for ages to get into it. maybe one day, i would like to try out some sort of defensive martial art / fighting course so that i have that skill.. any recommendations?
    call me biased, but take a BJJ beginners class. and take another, and if you aren't invested i'll be surprised. It's so much fun, you toughen up to the bumps and bruises really fast, and there seems to be a built-in kunt filter. Pricks with ugly egos don't stick around, because their egos can't hack being choked out by nerdy types half their size. What remains is a solid group of people who will become your best friends.




    Unrelated: Weighed in at 75.6kg on my scales after a ****e this morning. Mine weigh a little light, but i'll have consistent readings at least.
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    Sounds like your instructor is going to be able to teach you some very up to date BJJ with those accomplishments. Up until august of last year I always trained consistently around 4 days a week or more, and I'm very competitive, I have been my whole life and although I wasn't training balls to the wall I was placing well at tournaments and it was irking me to be standing there with silvers or bronzes knowing it wasn't a drive thing, it was just the unavailability of time to dedicate to training like they were. So I moved a lot of stuff around and decided to work a little less and live a little more minimalist to open up training time. After that was all put into motion in August I've been training two to three times a day, 6 or 7 days a week since. About 18-26 hours a week training time. I keep a very strict log also, those are 18 to 26 hours of real training, the minute someone starts talking or there is a water break or anything the clock stops. I'm probably actually in the building and dressed around 30 hours a week.
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    2019 IBJJF Fresno International Open Lightweight Purple Belt Silver

    BJJ Brown Belt
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  18. #18
    Registered User Falc0n's Avatar
    Join Date: Mar 2015
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    Sub'd.

    Question on AM lifting/PM BJJ training.. I'm doing strength training along with Krav Maga but I try to do Krav and lifting on different days. I'm worried that PM Krav can impact my gains (after lifting in the morning), and AM lifting could really tire me out for PM Krav. How is this working out for you so far? Did you ease into this schedule or just went straight into it?

    Btw, check out my lifting and Krav Maga log (in my sig)!
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  19. #19
    Registered User DHamiz3Z's Avatar
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    DHamiz3Z is not very helpful. (-500) DHamiz3Z is not very helpful. (-500) DHamiz3Z is not very helpful. (-500) DHamiz3Z is not very helpful. (-500) DHamiz3Z is not very helpful. (-500) DHamiz3Z is not very helpful. (-500) DHamiz3Z is not very helpful. (-500) DHamiz3Z is not very helpful. (-500) DHamiz3Z is not very helpful. (-500) DHamiz3Z is not very helpful. (-500) DHamiz3Z is not very helpful. (-500)
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    BJJ training? U w0t m8
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  20. #20
    Registered User iloveus's Avatar
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    iloveus has much to be proud of. One of the best! (+20000) iloveus has much to be proud of. One of the best! (+20000) iloveus has much to be proud of. One of the best! (+20000) iloveus has much to be proud of. One of the best! (+20000) iloveus has much to be proud of. One of the best! (+20000) iloveus has much to be proud of. One of the best! (+20000) iloveus has much to be proud of. One of the best! (+20000) iloveus has much to be proud of. One of the best! (+20000) iloveus has much to be proud of. One of the best! (+20000) iloveus has much to be proud of. One of the best! (+20000) iloveus has much to be proud of. One of the best! (+20000)
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    I just do a brosplit with compunds as the main focus with my BJJ/MMA training. Used to get tired all the time but now I feel as energetic as ever. lol.
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  21. #21
    You are my babydoll. JustBulk's Avatar
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    JustBulk has a brilliant future. Third best rank! (+40000) JustBulk has a brilliant future. Third best rank! (+40000) JustBulk has a brilliant future. Third best rank! (+40000) JustBulk has a brilliant future. Third best rank! (+40000) JustBulk has a brilliant future. Third best rank! (+40000) JustBulk has a brilliant future. Third best rank! (+40000) JustBulk has a brilliant future. Third best rank! (+40000) JustBulk has a brilliant future. Third best rank! (+40000) JustBulk has a brilliant future. Third best rank! (+40000) JustBulk has a brilliant future. Third best rank! (+40000) JustBulk has a brilliant future. Third best rank! (+40000)
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    nice log brah
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