TacticalBarbell.com

Hi everyone. Looking forward to tracking my progress here. 45 y/o, 5'8", 170 lbs. Started BJJ 8 months ago and it has cut into my lifting numbers. I was doing 5/3/1 with the BJJ and it was too much. Skipping workouts, lack of energy, etc. I'm hoping doing operator with conservative maxes will get my numbers moving in the right direction even with the BJJ. My basic layout will be:

Monday: Weights
Tuesday: BJJ
Wednesday: rest
Thursday: Weights
Friday: BJJ
Saturday: Weights
Sunday - 3-6 miles LSS running

That's not set in stone and I will often have to interchange the Weights/bjj days based on work. I also will include flex days per AA if a BJJ session is too taxing.

I started my first two sessions with operator and they went great. Workout was done in 50 min and weights moved quickly. The first two sessions were:

Squat: 170x3x5 (3 sets of 5 reps)
Bench: 150x3x5
Pull ups: 3x5

Maxes for this cycle are:
Squat: 240
Bench: 215
These are conservative, and I'll reevaluate after the end of this cycle.

Also, forgot to mention I'm incorporating one work set of deadlifts each week per TB 3rd edition

Today's Training:
Squat: 170x3x5
Bench: 150x3x5
Deadlift: worked up to 285x5

Tuesday, November 7, 2017
BJJ - roll 3x5 minutes. Did ok. Got choked by a blue belt when he was in my guard which was a new one for me.

Wednesday, November 8, 2017
Rest

Thursday, November 9, 2017
Operator, Week 2, Day 1 (80%)
Squat: 192.5x3x5
Bench: 172.5x3x5
Pull-ups: BW+2.5lbs 3x5
(also did neck harness and some curls)

They tell u you can’t choked from the guard... then slap an ezekiel on. Evil bjj people.

godjira1 wrote:They tell u you can’t choked from the guard... then slap an ezekiel on. Evil bjj people.

Yeah, I wasn't expecting it. Everyone always says don't extend your arms when in someone's guard, but it worked well for him. If I was better at BJJ I probably could have swept him or arm barred him or something.

Friday, November 10, 2017
BJJ - worked on cross collar choke from guard when they defend by pressing your arms down, then roll 2x5 min, 1x5 min flow

Saturday, November 11, 2017
Operator, Week 2, Day 2 (80%)
Squat: 192.5x3x5
Bench: 172.5x3x5
Pull-ups: BW+2.5lbs 3x5
then 15 mins on stationary bike level 4

Sunday, November 12, 2017
Run 3 miles in 30:46, 10:14 min per mile

Monday, November 13, 2017
Operator, Week 2, Day 3 (80%)
Squat: 192.5x3x5
Bench: 172.5x3x5
Deadlift: 280x5 (deadlift max is 350 for this cycle)

Tuesday, November 14, 2017
BJJ: learned how to do an omoplata for the first time. Then roll 2x5 minutes. Watched a great youtube video later that day shows how you can do an omoplata after an unsuccessful arm bar from guard or failed kimura from guard.

Wednesday, November 15, 2017
Rest day

Thursday, November 16, 2017
Operator, Week 3, Day 1 (90%)
Squat: 215x4x3
Bench: 195x4x3
Pull-ups: BW+5lbs. 4x3
Then: 15 minutes stationary bike, level 4

Friday, November 17, 2017
BJJ: worked on De La Riva. Then roll 3x5 minutes.

Saturday, November 18, 2017
Operator, Week 3, Day 2 (90%)
Squat: 215x4x3
Bench: 195x4x3
Pull-ups: BW+5lbs. 4x3

Sunday, November 19, 2017
Ran 4 miles in 43:01, 10:38 min/mile

Monday, November 20, 2017
Rest day - decided to flex today

Tuesday, November 21, 2017
Operator, Week 3, Day 3 (90%)
Squat: 215x4x3
Bench: 195x4x3
Pull-ups: BW+5lbs. 4x3
Then: neck harness and curls. Everything felt good moved quickly, glad I took yesterday off.

Wednesday, November 22, 2017
BJJ: worked De La Riva again. Need to learn a basic sweep from De La Riva. Then rolled 3x5 minutes. In one roll, I got to mount against another white belt which is rare for me but I couldn't finish him. Tried Ezekiel and Americana but he either defended or I screwed the Ezekiel up. I got so focused on submitting him that I lost pressure on him and he reversed me with a few seconds left. Need to remember to keep the body pressure.