T Nation

MattShadows BJJ + 5/3/1

deload, last day :wink:

5 series of 5 reps of

power clean - 40 kg
power clean front squat - 50 kg
back squat - 60 kg
rows - 70 kg
snach grip high pulls - 80 kg
bench press - 40 kg

addition: 4 x 8 x 31 kg bicep :slight_smile:

Month 5 Week 1 Day 1:

  1. Squat
    5 x 80 kg
    5 x 87,5 kg
    3 x 95 kg

  2. Bench press
    5 x 65 kg
    5 x 72,5 kg
    5 x 80 kg

  3. dips
    4 x 10 reps

  4. back shoulder (dont know in english)
    3 x 10 x 12 kg

  5. bicep
    8 x 20 kg
    8 x 30 kg
    8 x 40 kg

  6. abs

Yesterday in the evening I was doing some hill interval. It was bad idea, I didnt expect that it can have so much influence on my squats :frowning:

Month 5 Week 1 Day 2:

  1. power clean
    5 x 65 kg
    5 x 70 kg
    3 x 75 kg

  2. dead lift
    5 x 110 kg
    5 x 125 kg
    5 x 135 kg

  3. close grip bench press
    10 x 45 kg
    8 x 55 kg
    8 x 65 kg
    6 x 75 kg

  4. pendlay’s rows
    8 x 60 kg
    8 x 80 kg
    8 x 80 kg

  5. abs

I failed in progression. I shouldn’t have added more than 2,5 kg to power clean few weeks ago. Now I see my bad :slight_smile: i couldnt have finished my workout :slight_smile: but I’m pretty happy :slight_smile:

Conditioning workout:

5 x 350 m. fast run

5 x ~40 m. sprint

4 x (5 x burpees - 10 m. sprint)

Good day :wink:

Month 5 Week 1 Day 3:

  1. front squat
    5 x 67,5 kg
    5 x 75 kg
    5 x 82,5 kg

  2. military press
    5 x 47,5 kg
    5 x 52,5 kg
    5 x 57,5 kg

  3. row
    8 x 40 kg
    8 x 60 kg
    8 x 70 kg
    8 x 80 kg
    8 x 90 kg

  4. shrug with different grips
    8 x 80 kg
    8 x 90 kg
    8 x 100 kg
    8 x 110 kg

Month 5 Week 2 Day 1:

  1. Squat
    3 x 80 kg
    3 x 90 kg
    3 x 100 kg

  2. Bench press
    3 x 72,5 kg
    3 x 80 kg
    1 x 87,5 kg

  3. Pull up Dips
    7 8
    5 8

I thought I can do easily 87,5 for 3 reps, but my shoulders were very tired after military press few days ago, and yesterday submission fighting training :wink: So after weight training i went to forest and did 2km fast run :slight_smile:

Month 5 Week 2 Day 2:

  1. power clean
    3 x 70 kg
    3 x 75 kg
    2 x 80 kg PR

  2. dead lift
    3 x 115 kg
    3 x 130 kg
    3 x 145 kg PR

  3. close grip bench press
    6 x 50 kg
    6 x 60 kg
    6 x 70 kg
    3 x 80 kg
    1 x 90 kg
    1 x 100 kg PR

  4. pendlay rows
    8 x 50 kg
    8 x 70 kg
    8 x 70 kg

Very good training, three personal records. I am very happy now :slight_smile:

Month 5 Week 2 Day 3:

  1. front squat
    3 x 70 kg
    3 x 80 kg
    3 x 90 kg

  2. military press
    3 x 52,5 kg
    3 x 57,5 kg
    3 x 62,5 kg

  3. row

8 x 60 kg
8 x 70 kg
8 x 80 kg
8 x 90 kg

  1. shrug with different grips
    8 x 80 kg
    8 x 90 kg
    8 x 100 kg

2 km running

Month 5 Week 3 Day 1:

  1. Squat
    3 x 80 kg
    3 x 90 kg
    1 x 100 kg
    1 x 110 kg

  2. Bench press
    3 x 72,5 kg
    3 x 80 kg
    1 x 90 kg

I checked my max, i hate these two lifts, i was the worst (probably) training in my life… fuckin mental problems with squat and bench press…

Month 5 Week 3 Day 2:

  1. power clean
    3 x 70 kg
    3 x 75 kg
    1 x 80 kg
    3 x 0 x 85 kg

  2. dead lift
    4 x 110 kg
    3 x 120 kg
    1 x 130 kg
    1 x 140 kg
    1 x 152,5 kg PR
    0 x 160 kg

next embarassing training… i think i have some mental problem with maxing ;(

Month 5 Week 3 Day 3:

  1. front squat
    3 x 70 kg
    2 x 80 kg
    1 x 90 kg
    1 x 95 kg PR
    0 x 100 kg

  2. military press
    3 x 52,5 kg
    3 x 55 kg
    2 x 60 kg
    1 x 65 kg
    1 x 70 kg PR
    0 x 72,5 kg

  3. row

Giant set
4 x 60 kg 4 x 70 kg 4 x 80 kg 4 x 70 kg 4 x 60 kg

  1. shrug
    12 x 100 kg
    10 x 120 kg
    6 x 140 kg

A:

hang power clean
1 x 70 kg
1 x 75 kg
0 x 80 kg

high pulls
3 x 110 kg
2 x 120 kg
1 x 130 kg

close grip bp
3 x 80 kg
3 x 80 kg
3 x 80 kg

back squat
5 x 80 kg
5 x 80 kg
5 x 80 kg

military press behind neck
5 x 40 kg
5 x 45 kg
5 x 50 kg
3 x 55 kg

2-09-2012

B:

push press
3 x 70 kg
1 x 75 kg
0 x 80 kg

front squat
1 x 90 kg
1 x 95 kg

bench press
3 x 80 kg
3 x 80 kg
3 x 80 kg

snatch grip ( hook) deadlift
5 x 60 kg
3 x 80 kg
3 x 100 kg

dips shrug abs
15 reps 12 x 100 kg
15 reps 10 x 120 kg
12 reps 12 x 100 kg

A:

hang power clean
1 x 75
1 x 77,5
0 x 80

high pulls
2 x 120
1 x 130

close grip bench press
3 x 3 x 80

back squat
3 x 4 x 85

military behind neck
3 x 55

row
3 x 8 x 70