Build your own Beast

[Beast]

This will be my dedicated log.

I'm training for strength/power and a decent gas tank to complement my BJJ. I’ve 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. I’ve 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

Training components
• 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. I’m open to suggestions and welcome constructive criticism, advice and friendly abuse. I am here to learn

[Beast]

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!

Power Cleans
Work up to 100kgx3

Deadlift
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)

Front Squat
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

[BendtheBar]

Strong deadlift Beast. Have you decided your accessory work yet for each day?

[MikeM]

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.

[Beast]

Thanks for the replies chaps

Originally Posted by BendtheBar

Strong deadlift Beast. Have you decided your accessory work yet for each day?

I will likely focus on a light push (front squats or high rep leg press) and some upper back/bicep work. I've worked back with legs in the past and find it works pretty well. Any thoughts on that?

Originally Posted by MikeM

What's BJJ? Hope I don't sound like a total jackass, but that acronym baffles me.

Sorry Mike, it's Brazilian Jiu Jitsu, which is a form of submission fighting. It's very tiring

[Shadowschmadow]

Solid pulling Beast. Welcome to MAB.

[big_swede]

Good looking training! Cleans and deads FTW! Subbed and good luck!

[Beast]

Thanks for the support!

Wednesday 4th January 2012

Push Press
60kgx5
70kgx5
80kgx3
90kgx1
100kg/220lbsx1

Close Grip Flat Bench
60kg x 8, 8, 8, 8 (60 secs between sets)

Superset, no rest:

PJR Pullovers
30kg x 8, 8, 8, 8

Harness Neck Raise
20kg x 20, 20, 20, 15

Finisher
3x2 mins on the heavy bag, power combos (exhausting)
Face pulls

[Shadowschmadow]

Solid presses.

[Traphouse86]

Solid training so far beast. I'll be in on your progress.