godjira1 wrote: ↑Sun Sep 12, 2021 6:06 am
Fighter with a minimalist cluster is your friend for bjj.
Eg 1: Bench + Trapbar Deadlift (alt with WPU); 2 days a week. Do a bw squat/lunge finisher just to get in the movement pattern for squat/lunge and you are golden.
Or
Eg 2: OHP + Zercher Squat. Alternate between pullups and KB Swings as session finishers. 2 days a week.
Remember you are an athlete training to get generally stronger for your sport, so don’t get hung up on a particular barbell movement.
I will try a bench/front squat for this block, with some light pullups, various grips and maybe swings when I feel like it. I’m still clenching my arms to much while rolling, so TBDL’s really put a strain on my biceps! I definitely don’t feel like an athlete, everything hurts
Swings and pullups with Fatgripz (feels better dmfor my elbows than regular)
As I have neglected squats since 2013 because of my back injury, I found that both my split squats AND bench are far stronger than my front squat, and that it’s my upper body and lower back/right oblique thats holding me back. Since this means I’ll have to use lower weights, the recovery will probably be easier, and the BJJ will feel hopefully feel better, while I improve the squats (and to be honest, my FS is so weak that just thinking about squats twice a week would induce n00b-gains… kr
15/9-21 - BJJ
2 hours, mostly guard work and triangle
16/9-21 (and 17/9-21)
2nd shot of covid vax. My legt arm completly shot, fever, joint pains
18/9-21 MS, 75%
Front squats: 4x5
Bench: 3x5
Finished with some pullups and kettlebells
Stiff in my joints, especially finger joints. And my left arm pit hurts like hell when stretched. My GF got her vax shot same day as I did, she has the same arm pit-pain..
20/9-21 - HIC, Fast 5
5 k trail, 26:15. New PR on this trail. Slept 5 hours lst night, didn’t eat much during work today and tired when I started running, so this one felt good.
Avg 174 BPM/max 194 BPM.
Avg 170 SPM
Because of work I wont be able to go to BJj until open mat this weekend, so I’ll run a bit more this week instead. Maybe some core work. And I have to start to do some mobility drills everyday, I’m thinking some easy hip mobility yoga drills
1: 3k run: 13:43
2: Pull-ups: 18
3: Situps, 90 deg bent knees, heels on ground, arms crossed. Elbows must touch the knees each rep: 61
4: Hand-release pushups: 40
Then some shooting, rescue a 75 kg doll, wearing light bulletproof west, plate carrier, helmet and gas mask, then some more shooting, a theory and psychological test, and now I’m in my squad car waiting to get called up for scenario cases, before an interview at the end (?) of the day.
kr