Build your own Beast
This will be my dedicated log.
I'm training for strength/power and a decent gas tank to complement my BJJ. Ive recently taken up this sport and so will be tailoring things slightly towards that. Last year I started taking weight lifting more seriously, although this has mainly focused on squats and deadlifts. Ive neglected bench/curls and my bench is pretty weak in comparison to lower body (bet not many people say that eh?).
Mid term goals
Get my bench press moving in the right direction
Drop some fat
Increase conditioning/work capacity
Compete in some BJJ tournaments
Long term goals
Achieve advanced strength and conditioning levels
Win some BJJ tournaments
Heavy compound weights
Short/high intensity conditioning e.g. complexes, hill sprints, sparring
Occasional random sport match or physical challenge
I am finalising my ideas on a training format. I have just bought the 5/3/1 2nd edition which looks good and am reading through it currently before deciding how to set things up for the next few months. Im open to suggestions and welcome constructive criticism, advice and friendly abuse. I am here to learn :)
First week of training 2012 so far - this will be a feeler week to inform the next phase of training.
Monday 2nd January 2012
I wisely stayed up late the night before drinking Guinness, what a great way to start the training year!
Work up to 100kgx3
135kg x 5
155kg x 5
175kg x 5
190kg x 1
200kg x 1
210kg x 1
220kg/484lbs x 1 (60 secs between singles)
80kg x 8, 8, 8 (60 secs between sets)
Circuit x 2 (60 sec rest between sets)
a. Hang power cleans 50kg x 15
b. Chins BW x 10
c. Mountain climbers x 30
d. Press ups x 30
e. Hanging leg raises x 20
Tuesday 3rd January 2012
45 minutes fast incline walking
Strong deadlift Beast. Have you decided your accessory work yet for each day?
Nice deadlifts. Can't wait to see what you think a weak bench is! Goodness. :)
Cheers! Good luck and can't wait to see you hit your goals.
What's BJJ? Hope I don't sound like a total jackass, but that acronym baffles me.
Thanks for the replies chaps
Solid pulling Beast. Welcome to MAB.
Good looking training! Cleans and deads FTW! Subbed and good luck!
Thanks for the support!
Wednesday 4th January 2012
Close Grip Flat Bench
60kg x 8, 8, 8, 8 (60 secs between sets)
Superset, no rest:
30kg x 8, 8, 8, 8
Harness Neck Raise
20kg x 20, 20, 20, 15
3x2 mins on the heavy bag, power combos (exhausting)
Solid training so far beast. I'll be in on your progress.
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