This is my personal log. Aim is to keep track of my workouts etc. I’m not sure it will be of any use to anybody and I would advise nobody to do what I’m doing (As its probably wrong). But please feel free to give me advice…it is needed.
Biography: 38yrs, working full time (Senile job). My objective is to get stronger, leaner and practice BJJ/MMA. I am not looking to fight or anything. I just want to aim for a healtheir tomorrow.
Training objectives over the next few months
Aim to do 2 BJJ sessions/Week and 2 MMA Sessions/Week.
Complete Mass Made Simple by Dan John (Duration 6 Weeks)
Complete 531 (Jack version i.e. only the 531 sets) x2 i.e. back to back cycles (Duration 6 Weeks)
Repeat Mass Made Simple by Dan John (Duration 6 Weeks).
Of note - I plan to limit gym to either 2 or 3 sessions a week. This will initially vary on the MMS protocol. Later wuth 531 i will aim to do 2 workouts/week of Squat/Bench and Deadlift/Shoulder Press.
No training today. Long day at work anyways. Reflection on training yesterday.
The complex went a bit wrong yesterday. I loaded the bar with 20kg on each side. Issues:
Goodmornings - I practiced this exercise with the bar. It felt awkward - essentially I was all distorted with some pelvic tilt. The solution to this will be to continue to practice with the bar. I will remove this exercise from the complex for the time-being.
Space/equipment issues. I have one barbell. I couldn’t switch between the front squat and back squat. The simple reason being when attempting to push the bar over my head it would hit the ceiling. Therefore I will run complex as two separate complexes.
Complex 1: Deadlift, Rows, Cleans, Pull-Ups, Sandbag Exercise*
Complex 2: Front Squat, Back Squat, Military Press, Chin-Ups, Slam Ball Exercise*
** Will be a couple of reps with my 40 Kg slam ball e.g. pick up with a ‘toss’ over the shoulder or sandbag press and burpees etc.
Kettlebell swings - I will for the timebeing reduce this to five sets of 30. Lower back felt tight today.
Also did single arm shoulder press at BJJ gym with a 16Kg kettlebell - 2/3/5reps x 2.
Gym has 16kg and 18Kg kettlebells. Will continue to perform single arm press at gym. Till I get used to the weight after my BJJ session - rather than as part of the workout. Aim is to continue with 16Kg kettlebell for mass made simple during these six weeks. In repeat cycle will increase to 18Kg etc.
Unfortunately couldn’t make to the BJJ gym in time. So no BJJ session.
However I managed to get a very late workout in hence the late entry.
One arm press 16Kg 2 sets of 2/3/5
Bat Wings 5 x 20sec holds
Bench press 2 sets of 2/3/5 at 57.5Kg loaded onto the bar. 1 set of 10 reps at 55Kg.
Complex 3sets x 5reps
Squat 3 sets x 25reps at 52.5Kg
Swings 5sets x 30reps at 24Kg
Rest day today. Aim to do workout 5 tomorrow. I will try to make up for my missed BJJ session next week (I am being optimistic though!).
Couldn’t complete todays workout. Unfortunately had to attend to family and I couldn’t motivate myself to come back and complete the workout. Thus will aim to complete workout 5 tomorrow after MMA/BJJ classes.
Bench press 57.5Kg 3 sets of 2/3 and 5
One Arm kettlebell press 16kg 3 sets of 2/3 and 5
Kettlebell swings 24Kg 5 x 30reps