T Nation

Burientopteam 2018 Training Log

t-ransformation2018

#81

Thanks! @RampantBadger recommended these for a guy who is in situation similar to mine (over 50, BJJ guy, less than 160 lbs and trying to keep it that way). So I’m thinking about giving it a shot next year.


#82

High Intensity Deload - Cycle Five Week Seven - BBB Challenge

Worked up to a single at upcoming (Cycle 6) TM

Squat

bar x 10
95 x 5
115 x 5
125 x 3
140 x 3
155 x 3
175 x 3
195 x 3
215 x 3
235 x 1

Preacher curls (Gironda style) EZ curl bar +10 x 10 x 5

Bench

bar x 10
65 x 5
80 x 5
90 x 3
100 x 3
115 x 3
125 x 3
140 x 3
155 x 3
165 x 1

Horizontal pull 60 x 10 x 5


#83

ok cool, glad to help.
I would be careful about 1.3 and 4 the feedback isnt so good as quite a few people burn out with the jokers/very heavy singles. 1.1. and 2 give excellent results tho and can just go back and forth


#84

High Intensity Deload - Cycle Five Week Seven - BBB Challenge

Worked up to a single at upcoming (Cycle 6) TM.

OHP
bar x 10
bar x 5
50 x 3
60 x 3
70 x 3
80 x 3
90 x 3
100 x 3
110 x 1

Vertical pull 60 x 10x 5

Deadlift
bar x 10
95 x 5
130 x 5
145 x 3
160 x 3
180 x 3
200 x 3
220 x 3
240 x 3
265 x 1

Rope pulldowns
30 x 20 x 3 with 30 sec iso hold then 10 more reps


#85

First headcold in a long time. Thought about postponing the workout, but read some good advice on training with a cold here on the Forums and decided to hit the gym anyway. Glad I did. Now, back to the Kleenex,

Cycle 6 - Beyond 5/3/1 Program 1.1

Week One

BW: 145.5

Squat (supersetted with DB rows 20 x 10 x 6)
85 x 5
105 x 5
125 x 3
170 x 3
190 x 3
215 x 7

Bench press (supersetted with seated horizontal rows 60 x 10 x 5)
125 x 5 x 5

Preacher curls (bar weight not included)
10 x 10 x 5


#86

Cycle 6 - Beyond 5/3/1 Program 1.1

Week One

BW: 146.0

OHP (supersetted with DB hammer curls 20 x 10 x 6)
bar x 10
bar x 5
55 x 5
65 x 3
80 x 3
90 x 3
100 x 7

Deadlift
bar x 10
100 x 3
120 x 3
140 x 3
165 x 3
185 x 3
200 x 5 x 5

Vertical pull (supinated grip)
60 x 10 x 5

Rope pressdowns
30 x 20* x 5

*20 sec iso hold; 20 reps, 20 sec iso hold, 10 more reps


#87

First week with zero live training in awhile. Taught class Thursday night (surprise!). Helped a white belt with some takedown issues (fighting cross collar grips, breaking posture) and basic counters for de la Riva attacks after class instead.

Feeling close to normal this morning, so I tried out a little light am cardio while watching ENG v SWE.

3.0 mph at 1.5% grade + 0.5% each quarter mile for 2.25 miles
Finish with quarter mile at 3.5 mph 1.5% grade


#88

Cycle 6 - Beyond 5/3/1 Program 1.1

Week Two

BW: 147

Bench (supersetted with DB rows 20 x 10 x 6)
bar x 10
55 x 5
70 x 5
85 x 3
115 x 3
130 x 3
145 x 7

Squat
180 x 5 x 5

Seated horizontal rows
60 x 10 x 5

Preacher curls (bar weight not included)
10 x 5
12.5 x 5
20 x 5
20 x 5
20 x 5


#89

Brazilian Jiu-Jitsu tonight. My strength and conditioning is a little off this week. I did some fasted cardio on Monday (squat/bench day) rather than Sunday, and missed fasted cardio this morning. Will probably get in a make-up cardio tomorrow morning and, because of some work responsibilities (a midday send-off for one of our OG team members), will move my Wednesday OHP/deadlift workout to Thursday (the same day as my 2nd BJJ practice of the week). I’ll be out of town on Friday, otherwise I do my OHP/deadlift work then.

Did some in-class tutoring of white and blue belts during class. Got in two eight minute rounds of Live Training. Started to feel my cardio waning in the second eight. Will need to work on that over the next few weeks.

Training:
two rounds 8 minutes sparring

Post-Train:
Five rounds of:
20 hipscapes
10 ab wheel rollouts
10 weighted hip thrusts
5 weighted jump squats
10 tempo pushups (slow eccentric)

BW: 145.6


#90

A little am cardio as planned. Long workday tomorrow with jiu-jitsu in the evening. Will try and get my OHP/Deadlift work in all the same.

BW: 144.0

2.25 miles treadmill
39 min 6.41 cal/min


#91

Great jiu-jitsu training Thursday evening. One thing I appreciate about learning a new skill (strength training) is the way it is helping me dial in to my jiu-jitsu game.

Only being able to train BJJ twice a week puts me at a significant disadvantage to everyone who is training 3x, 4x, or even 5x/week. Tape study helps, as does nearly 13-years of mat experience. But there is nothing like training.

That said, learning the basics of strength training has made it easy to refocus on the basics not just of jiu-jitsu in general, but my jiu-jitsu in specific. My moves. My set-ups. My finishes. And I’m finding that focus is helping me narrow if not close the gap between me and my younger, more frequently-training teammates.

Decided to just move my strength training forward to next week since I missed Wednesday’s session. So this week I’ll train:

Monday: deadlift 5/3/1 + OHP 5x5 75%
Tuesday: am cardio / pm BJJ
Wednesday: bench 5/3/1 + squat 5x5 75%
Thursday: am cardio / pm BJJ
Friday: OHP 5/3/1 + deadlift 5x5 75%

I may skip the post-training circuits since I’m doing strength training 3x this week. Saturday is the Revolution tournament - the biggest BJJ tournament in the state - so I’ll be there to cheer for our team. I haven’t competed since I was a brown belt, but I’m a pretty enthusiastic coach in my retirement!

A little am cardio Sunday morning. Treadmill walking 35 min. 255 calories burned (7.28 c/m). Bodyweight is back up above 149 with a little over two weeks to go before the August Check-in. Would like to get down below 143 by then.


#92

Back on the horse. Not a great weekend for the diet. Probably around 150 BW.

Cycle 6 - Beyond 5/3/1 Program 1.1 - Week One / Session Four

Deadlift (supersetted with DB hammer curls 20 x 10 x 6)
bar x 10
100 x 5
120 x 5
140 x 3
190 x 3
215 x 3
240 x 7

Vertical pull (supinated grip)
60 x 10 x 5

OHP
bar x 10
55 x 5
65 x 5
85 x 5 x 5

Rope pressdowns
30 x 20* x 5

*20 reps, 15 sec iso hold, 10 more reps


#93

Keeping this in mind. Why I’m loving 5/3/1 as an always “in season” athlete.


#94

Jiu-jitsu tonight. Tutored the main class, but got in a few minutes of specific training starting from butterfly guard with cross collar and sleeve grips. About 16 minutes total work. BW after class 144.3.


#95

Cycle 6 - Beyond 5/3/1 Program 1.1 - Session 5 of 12 / Wed

BW: 146.6

The nine reps at 200 was a little grindy. Was not looking forward to it all day.

Squat (supersetted with DB rows 20 x 10 x 6)
bar x 10
65 x 5
85 x 5
105 x 5
125 x 3
155 x 5
180 x 5
200 x 9

Horizontal pull (https://thibarmy.com/best-lats-exercise/)
70 x 10 x 5

Bench
bar x 10
55 x 5
70 x 5
85 x 3
125 x 5 x 5

Preacher curls
15 x 10 x 5


#96

BJJ only today. Tutoring during class and a good 24 minutes of specific training starting from butterfly guard and collar sleeve grips. Helped one of the blue belts with de la Riva defense (Leandro Lo style!) and grip fighting.

OHP 5/3/1 and 5x5 @ 75% deadlifts tomorrow.


#97

Cycle 6 - Beyond 5/3/1 Program 1.1 - Session 6 of 12 / Fri

BW: 146.2

Vertical pull
70 x 10 x 5

OHP (supersetted with DB rows 20 x 10 x 6)
bar x 10
bar x 5
55 x 5
65 x 3
75 x 5
85 x 5
95 x 9

Deadlift
bar x 10
100 x 3
120 x 3
140 x 3
175 x 3
200 x 5 x 5

Tricep pressdown
30 x 20* x 5

15 second isometric hold after last rep; then 10 more reps

Still working on finding the right weights for my (almost 100% hypertrophy-based) accessory lifts. The relatively light superset lifts are fine. I’ve been adding 10 pounds a week to the h and v pulls until I find something that feels the right amount of challenge (still a little light). Biceps are a real lagging body part so even the 15 pounds added to the EZ curl bar for preacher curls feels good for five sets of ten right now.


#98

Cycle 6 - Beyond 5/3/1 Program 1.1 - Session 7 of 12 / Mon

BW: 149.6

Bench (supersetted with DB rows 20 x 6)
bar x 10
55 x 5
70 x 5
85 x 3
110 x 5
125 x 5
140 x 9

Horizontal pull
70 x 10 x 5

Squat
bar x 10
85 x 5
105 x 5
125 x 5
155 x 3
180 x 5 x 5

Preacher curl
bar x 10
+5 x 10
+10 x 10
+15 x 10 x 5


#99

Ugh! 150.6 on the scale. Going to cut back on the calories on my cardio/BJJ days (Tuesdays and Thursdays), as well as Fridays (since Saturday is the biggest feedbag of the week). Will do a Velocity Diet on those days and maintenance calories on Sunday, Monday, Wednesday, and Saturday.

Tuesday - Cardio and BJJ Day.

AM Cardio
2 miles/8 laps
Starting from 3.0, add 0.1 mph/lap
Starting from 1.5%, add 0.5% incline/lap
36 minutes / 260 calories

PM BJJ
Tutored first class
10 minutes Shark Tank (guard)
8 minutes Live Training

Our professor learned that he’s got a detached retina. Surgery Thursday and recovery for the following few weeks means that Ill be back in the teacher role Tuesday and Thursday evenings for a while. The challenge when I’m teaching is to make sure I get in my sparring time - which can take a hit when I’m busy “putting students first” - so to speak.

Deadlift 5/3/1 and OHP 5x5 @ 75% tomorrow. Five more sessions of Beyond 5/3/1 1.1 to go. Interesting to be doing a version of 5/3/1 without the Joker sets. I’m a little looking forward to doing some straight 5/3/1 cycles in November and December.


#100

Might be the program working :slight_smile: