T Nation

Preparing for the Next Competition

I’ll be following the WS4SB III template.

*Monday

ME upper body:

A-ME exercise:

–>Bench Press

10x62lbs(28kg)
8x85lbs(38kg)
5x100lbs(45kg)
5x108lbs(50kg)
3x120lbs(54kg)
3x128lbs(58kg)
2x136lbs(62kg)
1x141lbs(64kg)

REST: 2-3 mins on heavy sets.

B-Suplemental exercise:

—>DB bench press

2x20(14kg each DB)

REST: 2-3mins per set

C-Horizontal pulling/rear delt superset:

C1—>Standing DB row

3x10(30kg each DB)
C2—>Delt flyes

REST: 1-1.5min

3x10(10kg each DB, i’ll lower the weight it since i can’t get full ROM, and my shoulder is hurt)

D-Traps

—>Behind the back BB shurgs

3x10(70kg, i’ll put more weight because it was easy to get the 10 reps)

REST: 1-1.5min

E-Elbow flexor exercise

—>Zottman Curls

3x10(12kg each DB)

REST: 1-1.5min

F-Grip training

Heavy BB hold

3x(max time) (100kg maybe, haven’t tryed this exercise yet).


Tuesday

AM:

*Tabata(5min)x2

*HIIT or jogging (depending of how i feel) x 20min

PM: judo class


Wednesday:

*Pull up workout( in order to make more than 3-4 stinking ones)

6x2pull ups (45sec rest)

ME lower body workout

A-ME lift

—>Traditional Deadlift

10x50kg
8x60kg
5x70kg
5x80kg
5x85kg
5x90kg
5x95kg
3x100kg
3x105kg
3x110kg
3x115kg
2x120kg
2x125kg
1x130kg

(should i drop some sets?)

B-Unilateral exercise:

—>Lunge w/BB

3x10(65kg/to check)+2.5kg

C-Harmstring/posterior chain movement:

—>DB pull troughts

3x10(w/ 30kg DB)

D-Ground based, abdominal circuit:

20x"sprinter sit ups"+20x"dragon flags" (only the exentric movement)+20x"V-ups"+20x"toe touches"


Thursday:

AM:

Tabata(5min)x2

Hiit or jogging x 20 min

PM: judo class


Friday

RE upper body:

A- RE exercise:

—>DB bench press

4x12(16kg each DB)

B-Vertical pulling/rear delt superset:

B1-Lat pulldowns (not very functional, i’ll do them until i get the 10, 12 pull ups)

3x10(to check the weight)

B2- DB Delt flyes

3x10(8-10kg each DB)

C- Medial delts:

—>DB military press

3x10( 12kg each DB, again, i’m checking the weight)

D-Traps/arm superset

D1-Behind the back BB shurgs

3x10(70+kg)

D2-Zottman curls

3x10(12kg each DB)

E- Grip/forearms

—>Heavy DB holds

3x max time (40kg each DB)


Saturday

AM:

Pull up workout(same as wed)

DE Lower Body.

A-DE lift:

—>Explosive Deaflift

8x3 (75-80kg)

B-Unilateral exercise:

—>Lunge w/BB

3x10 (~65kg)+2.5kg

C-Hip extension exercise:

—>Pull troughts

3x10 (~30kg DB)

D-Weighted Abdominals

—>Weighted leg raises

3x10 (16kg DB on my feet)

PM: judo Class


Sunday:

Movility work, stretching.



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NOTES: I’m gonna add some BJJ classes in the weight lifting days.