I can lift heavy Tuesday and Friday since those are non BJJ days. I'm not quite sure as to what I should be doing, so any advice would be great. Currently I've been keeping it basic. I enjoy compound movements, and at least trying to go heavy. Default, I've gone with 5x5 and on Tuesday a horizontal push pull with a squat motion. On Friday's a vertical push pull with a DL motion. BJJ has also shown me the importance of body weight motions.
Putting this all together has been interesting. Horizontal is easy to deal with, vertical is not. A vertical BW push is a handstand push up, and I don't have the strength to do so. I can't even do a handstand, so then do I just do assisted handstands, or do I skip trying to do a BW push? And then what's a BW pull? Vertical in general is giving me issues.
What I ended up doing on friday.
Everything is 5x5
A1 Lat Pull Downs
A2 Standing MP
B1 Sumo squat
I was just supposed to DL, but I missed tuesday lifting, and wanted to squat. The DL were SL since I had a date and didn't want my shins bruised up and more. BJJ already leaves me looking battered, adding to it isn't sexy.
C1 Machine Assisted Dips
C2 Upright Row
This was the first time I've attempted dips. I didn't like the way they felt on my elbows and shoulders. I don't think I'll be doing them again. I also didn't really love the upright rows, they seem very isolated and not very full body, but maybe I'm just thinking too much about them. In the past I've done assisted pull ups instead of the dips, but the machine was taken. I don't know advice would be nice.