I've once started a workout log on a nother site but then I forgot and forgot and forgot.. But now since I'm visiting this forum daily I'll try to my best to remember!

Info about me:
I'm a 19-year-old looking to become strong and lean.

I started weightlifting when I was 15 and after 2 years I graduated in broscience with a masters degree (not so proud about that). I basically trained biceps about million reps but did some squatting and deadlifting with a horrible form.

So when I was 17 I got a hang of everything and started training strength.

At the age 18 I found my first love, BJJ. And we have been happy ever since, in sickness and in health!

And now I'm at this point where I just want to get in shape.

Workout basics:

Madcows 5x5 take it, hold it, love it. I've been running with this on/of for about 6 months without making any significant progress but now I'm whipping with this and driving it through. Though there might be days where I don't feel like doing back squats on the same day as deadlift so I might try front sguats instead. As accessory exercises I'll do some bodyweight strength training. This 3times/week.

BJJ/SW I'll try to make it 2 times a week but my financial situation is kind of poor so I'll get by with what I get.

Cardio for me is pretty much base aerobic exercise, long runs/jogging.

Conditioning, I'll try to do this in the evening of strength training day or straight after. This is something I can do at home and it's basically anything I come up with. Barbell complexes, bodyweight circuits, hill sprints, BJJ drills.. etc. I guess.

My "stats":

Height: 5'7''
Weight: about 76-77kg (Been too afraid to check)

(not sure of my maxes so I'll put my latest 5 rep weights)

Squat: 5x127,5kg
Deadlift: 5x132,5kg
Bench press: 5x92,5kg
Overhead press: 5x42,5kg
Bent-over row: 5x92,5kg

Let's get started!

Todays workout:

Light squat day

Squat:

20kg bar only x5
5x70kg
5x87,5kg
5x97,5kg
5x107,5kg
5x117,5kg

Over-head press:

20kg bar only x5
5x32,5kg
5x37,5kg
5x42,5kg
5x47,5kg

Deadlift:

20kg bar only x5
5x70kg
5x102,5kg
5x112,5kg
5x122,5kg
5x132,5kg

Decline sit-up:
2x15

Kroc rows:
2x10x35kg switched hands right after another.


Appreciate any tips or help. Thanks!

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Workout log: viewtopic.php?f=5&t=65136

Was supposed to be SW practice today but since it's Ascension Day they were cancelled...

So went to the gym and did some conditioning and bodyweight exercises.

Jump rope 5min warm up.

Chin ups/ pull ups:

Moderate overhand grip 1x12
Close overhand grip 1x12
Moderate underhand grip 1x8

Rope tricep extensions 3x8
(love this exercise, can be done with any martial arts belt, for me it's BJJ belt. I do this almost all the time.)

Barbell Complex:
Deadlift
Romanian deadlift
Barbell row
Hang clean
Front squat
Military press
Back squat
Good morning

1 warm up round with only 20kg bar

4 rounds with 30kg all together

1 round with 35kg all together

Moderate overhand grip chin ups x12

Dips:

Bodyweight 1x10
+ 15kg 2x8

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Workout log: viewtopic.php?f=5&t=65136

May 18.

Squat:

1x5x20kg
1x5x50kg
1x5x70kg
1x5x87,5kg
1x5x97,5kg
1x5x107,5kg
1x5x117,5kg
1x3x130kg
1x8x107,5kg

Bench press:

1x5x20kg
1x5x72,5kg
1x5x77,5kg
1x5x82,5kg
1x5x87,5kg
1x3x95kg
1x8x82,5kg

Barbell row:

1x5x20kg
1x5x72,5kg
1x5x77,5kg
1x5x82,5kg
1x5x87,5kg
1x3x95kg
1x8x82,5kg

Went pretty well, though I supersetted the press and row because of time.

Tomorrow and sunday will probably be days off because I really have to study for entrance exams and the rest wouldn't hurt. I might do something light.

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Workout log: viewtopic.php?f=5&t=65136

May 21.

I'm back!

Squat:

1x5x20kg
1x5x90kg
1x5x100kg
1x5x110kg
1x5x120kg
1x5x130kg

Bench press:

1x5x55kg
1x5x75kg
1x5x80kg
1x5x85kg
1x5x90kg
1x4x95kg

Failed to do 5 reps, I was pretty bumped about it. Have to repeat this weight for next week.

Barbell row:

1x5x20kg
1x5x75kg
1x5x80kg
1x5x85kg
1x5x90kg
1x5x95kg

Ez- bicep curls 2x8x30kg
Dumbell scull crushers 2x8x10kg(each hand)
Decline sit-ups 2x10

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Workout log: viewtopic.php?f=5&t=65136

May 22.

A.M. Cardio
A 30min light jog ended up being an hour long full roadwork with few sprints in between. Just loved the weather and the nature an felt good.
And I felt so light while sprinting which was pretty new to me and also I was able to keep up the speed. Though I only did 2 flat sprints and 1 hill sprints but still! Felt awesome.

P.M. BJJ
Warm up for 30mins with jogging, partner drills, solo drills and reaction drills.

Technique:
Flower sweep from guard.
Flower sweep attempt but the guy pulls the hand and we go to a armbar.
Guard opening.

Sparring from the guard 2x2min
Full sparring 1x2min

An abdominal circuit at the end:
Cross side jackknives 2x20sec (both sides)
Full jackknives 20sec

Repeated for 3 times total.

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Workout log: viewtopic.php?f=5&t=65136

May 23.

Hit the gym early today!

Squat:

2x5x20kg
1x5x70kg
1x5x90kg
1x5x100kg
1x5x110kg
1x5x120kg

My hips felt really stiff for some reason had a bunch dynamic stretches and static stretches.

Overhead press:

1x5x20kg
1x5x30kg
1x5x35kg
1x5x40kg
1x5x45kg
1x3x50kg
1x8x40kg

I was really dissapointed with the overhead press, really thought that I'd be able to pump up the last five reps but no.

Deadlift:

1x5x20kg
1x5x75kg
1x5x105kg
1x5x115kg
1x5x125kg
1x5x135kg

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I've been thinking about starting Wendlers 5/3/1. I have ran with Madcows 5x5 for about a year now and it has done me miracles. But I feel that I could improve better with Wendlers and it would probably be better whilst dieting because your primary focus is on one or two lifts per workout.

I'm either following the classic scheme or this one:

Monday

Squat – 5/3/1 sets/reps
Bench – 55%x5, 65x5%, 75%x5
Assistance work
Wednesday

Deadlift – 5/3/1 sets/reps
Press – 5/3/1 sets/reps
Assistance work
Friday

Bench – 5/3/1 sets/reps
Squat – 55%x5, 65%x5, 75%x5
Assistance work

Jim Wendler wrote this in T-Nations Blood and chalk. Probably I'll go with this one but would really appreciate tips and opinions :)!

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Workout log: viewtopic.php?f=5&t=65136

May 24.

Today was No-Gi grappling.

-Warm up with jogging, partner drills and very few solo drills.

-Technique was a quick arm drag to a takedown.

-Takedown sparring

- A crueling conditioning workout:
* Knees to chest
* Back extension
* Push ups
* Cross over jackknives
* Shuddle runs
Everything was 20 seconds on 10 seconds off and each exercise was repeated 4 times.

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Workout log: viewtopic.php?f=5&t=65136

May 25.

Squat:

1x5x50kg
1x5x60kg
1x3x100kg
1x3x115kg
1x3x130kg

Bench press:

3x5x50kg
1x3x70kg
1x3x80kg
1x3x90kg

Did chin ups between/after every set 5 on warm up sets and 8 on worksets + 10 afterwards.

Overhead press:

5x10x30kg

One arm dumbell row:

3x10x35kg each arm

Decided to do a bit lighter workout. Next week gonna start with classic Wendlers 5/3/1.

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Workout log: viewtopic.php?f=5&t=65136

May 28.

Squat 5/3/1:

1x5x20kg
1x5x50kg
1x5x70kg
1x5x82,5kg
1x5x95kg
1x15x107,5kg

Wendler says as many as you can on the last set, I went all out with that and felt it in my core also.

Hyperextension:

Bodyweight x30
BW+30kg 3x10

Sit-ups:
+5kg 3x10

Walking lunges:

1x30kgx20 (10 each leg)
1x35kgx20

These rock! I haven't done lunges as part of training in a long time and back then I didn't have acces to a lot of weight but now I'm loving it!

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Workout log: viewtopic.php?f=5&t=65136

May 29.

BJJ training.

Warm up with
- jogging and shoulder warm up
- knee tucks
- sprawls
- push ups
- jacknives

- Partner rows (partner in guard and you standing)
- Partner squats
- Partners "deadlifts" (partner in guard)

Technique:
- Open/Butterfly guard sweeps
- -II- passes
- Ezekiel choke from butterfly guard top

Mission sparring from butterfly guard 2x5min

Sparring 2x5min
side note: injured my thumb from a "slam" to guard.

"Conditioning":
- 50 "twisting leg raise" not sure what to call it
- 30 push ups
- 30 cross leg back&leg extension
- 30 squats
- 10 burpees

Stretching as cool down.

Today I felt pretty slow and tired, could've been the weather but I've been testin IF for these few days and I was worried that the diet might have been it. Tomorrow will be 5/3/1 bench press so we'll se that goes.

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Workout log: viewtopic.php?f=5&t=65136