I’m starting lifting back up after taking some time off due to injury (from BJJ). I’ve done starting strength for several months before switching over to GSLP for a few weeks. Like most, I saw good results lower body, but struggled upper body. Also, I’m not training BJJ nearly as much as have in years past, so I’d like to incorporate more conditioning. My goal is more general athleticism, with a strength bias.
My elbow is kinda jacked up right now (golfers elbow) from a mix of pull-ups, crap form on power cleans (reverse curled too many times), and years of getting arm barred. Most things are fine, but pull-ups and power cleans are definitely out for a while. Back squats are also still uncomfortable as well, so I’m swapping them out for Front Squats.
I’m 33, 92kg, ~23% bf, eating to maintain.
- Press 2x5, 1x5+
- Front Squat 2x5, 1x5+
- Superset: CGBP 3x8-10 and Clean Pull 3x5
- Simple & Sinister (with two arm swings instead of one arm swings, which bothers my elbow): 5-10x10 Kettlebell Swings, followed by 5 Turkish Getups (per arm), with a 1 minute rest between sets
- Face Pulls 3x15
- Bench 2x5, 1x5+
- Deadlift 1x5+
- Superset: Pendlay Row 3x5 and Farmers Walk 3x100m
Same as D2
Same as D1
- Simple & Sinister
- Farmers Walk 3x50m
BJJ would normally be done (at most) on D2 and D7