Below you will find a compendium of my day to day strength and conditioning work. A lot of what you will find has a very heavy emphasis on body weight work, BJJ specific conditioning, band work, grip work, and a lot of pre and rehabilitation work for my old bones. I also emphasize a lot of strength and stretching work through yoga!

MY S & C JOURNAL

WARM-UP PART 1

  • 20:00 ROMWOD
  • 10:00 of Hanging from a Pull-Up Bar
  • 10:00 of Shoulder Rehab Work
  • 10:00 of Knee Rehab Work with Sliders

SESSION WORK 1 – PULL > LATS/TRAPS/BICEPS

  • LAT PULL DOWN (WIDE) > 3 SETS OF 8 (4:2:1:2)
    • WU > 10-44-66-88
    • WW > 110
  • FLAT BENCH PULL OVER > 3 SETS OF 8 (4:2:1:2)
    • WW > 25
  • PULL-UPS (WIDE) > 2 SETS OF FAILURE
    • 5-5
    • NOTES: ELBOW WAS KILLING ME! COULDN’T DO MUCH
  • SEATED CABLE ROW (WIDE) > 4 SETS OF 8 (4:2:1:2)
    • WW > 80
  • SEATED CABLE ROW (NARROW) > 4 SETS OF 8 (4:2:1:2)
    • WW > 80
  • SEATED DB SHRUGS > 4 SETS OF 15 (1:0:1:2)
    • WW > 16KG KETTLE BELLS
  • MACHINE PREACHER CURL (WIDE) > 4 SETS OF 8 (4:2:1:2)
    • WU > 20-30-40-50
    • WW > 60
    • NOTES: AGAIN, ELBOW WAS KILLING ME! COULDN’T DO MUCH HERE EITHER!)
  • MACHINE PREACHER CURL (WIDE) > 4 SETS OF 15 (4:2:1:2)
    • WW > 30
    • NOTES: AGAIN, ELBOW WAS KILLING ME! COULDN’T DO MUCH HERE EITHER!)

WARM-UP PART 1

  • 20:00 ROMWOD
  • 10:00 OF HANGING FROM A PULL UP BAR
  • 10:00 OF SHOULDER REHAB WORK
  • 10:00 OF KNEE REHAB WORK WITH SLIDERS

SESSION WORK 1 – QUADS/ABDUCTORS/ADDUCTORS

  • BB SQUAT (NARROW) > 6 SETS OF 4
    • WU > 45-65-95-115-135
    • WW > 185
  • HACK SQUAT (FEET LOW AND NARROW) > 4 SETS OF 8)
    • WW > 90
  • LEG PRESS (FEET LOW AND NARROW) > 4 SETS OF 10, DROP 20, DROP 30
    • 160 @10, 120 @ 20, 80 @30
  • LEG PRESS (FEET LOW AND NARROW) > 4 SETS OF 4
    • WW > 200
  • SEATED CABLE ROW (NARROW) > 4 SETS OF 8 (4:2:1:2)
    • WW > 80
  • SEATED DB SHRUGS > 4 SETS OF 15 (1:0:1:2)
    • WW > 16KG KETTLE BELLS
  • MACHINE PREACHER CURL (WIDE) > 4 SETS OF 8 (4:2:1:2)
    • WU > 20-30-40-50
    • WW > 60
    • NOTES: AGAIN, ELBOW WAS KILLING ME! COULDN’T DO MUCH HERE EITHER!)
  • LEG EXTENSIONS > 4 SETS OF 10,8,6,6
    • WW > 80-100-120-140
  • ADDUCTOR MACHINE > 4 SETS OF 8 (1:2:1:2)
    • WW > 100
  • ABDUCTOR MACHINE > 4 SETS OF 8 (1:2:1:2)
    • WW > 100