5/3/1, Kettlebells, and BJJ (4/30/12)

Quick workout today. I only had time to do the main lift before teaching a class.

DEADLIFT

WORK SETS:
250x3
285x3
320x6

We started a new topic in jiu-jitsu today, so it looks like May will be all about cross-side. Today was work from the bottom.

5/3/1, Kettlebells, and MMA (4/28/12)

I got a little slack about posting for the past few days, so here's how the week ended:

THURSDAY - CONDITIONING:
Prowler + 70lbs - 10 trips, about 25 yards each

One 4-minute Tabata round of sledgehammer strikes on the big tire.

14 - 3 minute boxing rounds (including 4 rounds of nothing but body shots)

FRIDAY - BENCH:

WORK SETS:
140x3
160x3
180x9

3 chinups between all sets

ACCESSORY WORK:
Dips - 4 sets of 10 supersetted with
TRX Rows - 4 sets of 10

5/3/1, Kettlebells, And BJJ (4/25/12)

Today was my first 3 rep cycle on Wendler's 5/3/1 program. Here's what happened.

SQUAT:

WORK SETS:
190x3
220x3
250x6

ACCESSORY WORK:
Kettlebell swing 32kg - 3 sets of 10 reps

GHR - 3 sets of 5 reps

Worked for about an hour on leg attack entries from x-guard.

5/3/1, Kettlebells, And MMA (4/24/12)

I only did some conditioning before training today. Some snatches with the 12kg bell at 20 rph/1 mph. Did 4 sets of that with 60 seconds of rest between sets. That was followed by an hour of hard sparring.

5/3/1, Kettlebells, And BJJ (4/23/12)

After a monumental cheat day, it's back to the grind to with another upper body day. Given the sorry state of my max lift for the military press, I definitely needed to hit it hard on this one.

MILITARY PRESS

WORK SETS:

65x5

75x5

85x12

I did 5 chinups between each set.

ACCESSORY WORK:

Pushups 3x10

TRX rows 3x10 (These were supersetted with the pushups)

Kettlebell Armbars: 3 per hand, 10 seconds each with the 12kg bell

Finished the day with 90 minutes of jiu-jitsu. Still focusing on kneebar entries.

5/3/1, Kettlebells, And BJJ (4/20/12)

Time for the last big workout of the week. Unfortunately, time ran short because I had to teach a class, but here's what I did.

DEADLIFT

WORK SETS:

230x5
270x5
300x10

ACCESSORY WORK:

Kettlebell Swings 40kg: 3 sets of 10

Friday is open mat, so I got in about an hour of grappling. All in all, not a bad week.

5/3/1, Kettlebells, And MMA (4/19/12)

Just some light conditioning today. Did some snatches with the 12kg bell, one minute per hand at around 15-16 reps per minute hand for 3 total sets. Training tonight was 3 - 3 minutes rounds of hand pads followed by 10 - 3 minute rounds of light boxing.

5/3/1, Kettlebells, And BJJ (4/18/12)

Bench Day

WORK SETS:
130x5
150x5
170x10

Accessory Work:
Chin-ups: 3 sets of 5
Dips: 3 sets of 10
TRX Rows: 3 sets of 10

(Dips and rows were supersets)

Finished with 1 and a 1/2 hour of grappling (focus was on kneebars again)

5/3/1, Kettlebells, And MMA (4/17/12)

Nothing fancy today, just some light conditioning. Put 50 pounds on the Prowler and pushed it for 10 trips of about 25 yards each. Came back inside and did 3 turkish getups with each hand using the 20kg bell. Finished the day with an hour or so of hard sparring.

5/3/1, Kettlebells, and MMA/BJJ

I've gotten slack about posting lately. Since I'm starting a new training cycle based off of Jim Wendler's 5/3/1 program (with quite a bit of kettlebell work thrown in), today seems like a good day to start posting again. So let's get on with my less than stellar maxes that I hit last week to get my starting points. My working maxes that I'll base my initial training cycles on will be in parentheses.

Squat: 315 (280)

Bench: 225 (200)

Deadlift: 400 (360)

Military Press: 115 (100) *This is embarrassing*

So, on to today's workout, which was squats.

WARM UP:

Squats: 135x5, 155x5

WORK SETS:

Squats: 180x5, 210x5, 235x8

ACCESSORY WORK:

Kettlebell swings 32kg: 5 sets of 10

GHR: 2 sets of 5

This was followed by a one and a half hour Brazilian Jiu-Jitsu session that focused on kneebars.