18/11-21 - BJJ
2 hours

15/11-21 - BJJ
2 hours

16/11-21 - MS 90%
Ssb: 3x3
Bench: 3x3
Dumbbell rows: 18x32 kg
Facepulls: 4 sets

17/11-21 - BJJ
2 hours

10/11-21 - BJJ
2 hours

12/11-21 - MS 80%
Limber 11
1: SSB: 3x5
2: Bench : 3x5
3a: 6 swings+6 c&p+ 6 snatch x 24 kg (pr arm)
3b: «Walking» monkey bar pullups x 8
3 rounds

14/11/21 - Hip stretching
Spent 7 hours sitting in the work car yesterday. No wonder my hips are stiff as a plank.

08/11-21 - MS 80% SSQ: 5x5 Bench: 5x5 3: Dumbbell rows: 20x32 kg pr arm 4: Shoulder prehab, frontraise + side raise + cuban press, 18,8,8 reps 09/11-21 - E LSS, 30 min DeFranco Limber 11 My mobility, which wasn’t good to begin with, has gone south, so I’ll have to do something regularly. Limber 11 s...

04/11-21 - BJJ
2 hours

05/11-21 - MS, 75%
1: SSB: 3x5
2: Bench: 3x5
3a: OA swings + cleans + snatch kb complex
3b: Monkey bar walking pullups

06/11-21 - BJJ
Open mat

New cycle, Fighter + BJJ/Black

Cluster: Safety squats and bench + BW pullups and swings/KB-work when I’m not sore from BJJ, rear delts/prehab exercises etc

01/11-21 - BJJ
2 hours

2/11-21 - MS, 75%
1: SSB: 5x5
2: Bench: 5x5

28/10-21 - BJJ
2 hours

30/10-21 - Indoor training at home
KB C&P, 24 kg and pullups: 5x1-2-3-4-5

25/10-21 - BJJ
2 hours

26/10-21 - MS, 90%
FS: 3x3 (then worked up to a RM in SSB, to use as a base for next cycle)
Bench: 3x3
Pullups

Switch to SSB squat next cycle.
SSB: 3x120 kg = 1x130ish kg = TM 117.5 kg
Bench: 1x142.5 kg = TM 128 kg
Pullup: 1x142.5 (50 kg + BW) = TM 128 kg (38 kg + BW)

23/10-21 - MS 90
FS: 4x3
Bench: 4x3
Pullups

22/10-21 - BJJ
Open mat, 7 x 6 minute rounds

BJJ is difficult. Still getting mounted, choked and caught in arm bars and triangles regularly. I’m measuring progress in how long I can stall the inevitable..