Strength training and BJJ

[Str4bjj]

Well in a year i was able to go from a very fat 247 lbs to a pretty lean 170 lbs, but now I think its time to add some unbridled strength to my jiujitsu game. Anyways this will make me record what I'm doing so that I have log of hopefully will be my gains.

As of right now this is my 3rd week strength training

Bench.......155x5
Squat........205x5 (working on form still...weight goes up easy)
Deadlift.....295x5 (again form is coming along)
SOHP........115x5
BOR..........105x5 i think itll be up next time i do them

feel free to comment, anything that will help

[Str4bjj]

jiujitsu in the morning, my knee was bothering me from a toehold from saturday, but at night it went away with the ass kicking i was receiving. all i gotta say is fuuuuuuuuuuuck I'm exhausted just got my blue belt tonight in jiujitsu last 10 mins of class was getting a fresh guy thrown on me every 30 seconds, well jumping on top of me would've been probably a better description, but before that, they had me rolling nonstop for 45mins with all the higher belts pretty much.

Another side note, both my ears are fucking killing me but i hate ear guards.


well lets get to my strength training i did before that

SOHP
95x5
105x5
115x5
115x5
120x5 (had to push press the last rep and it was a battle)

Deads
225x5
295x5
300x5
300x5
305x4 just couldn't get the bar to clear my knees

squat (remember still getting comfortable with the weight)

95x10 with a 3 second pause at bottom
135x5
185x5
205x5
205x5
205x5 it all went up easy and i felt a lot more comfortable maybe i should really go at it now

mixed up with some chin ups and pull ups

curl grip
11x2

the opposite of curl grip (not sure what to call it)

7x3

bodyweight before jiujitsu tonight 178 bodyweight after jiujitsu 171. (thats 7 lbs in 1.5 hours).

[Phil]

Congrats on the Blue Belt!

Sounds like you have a good routine for gaining some good functional strength. I would also incorporate some grip training. Whether it was towel pullups or a nice gripper like a vice gripper.

[Str4bjj]

bench
90x5
135x5
140x5
145x5 assisted on last rep
140x5

squat

135x5 with 3 second pause at bottom
185x5
205x5x3 felt like i was trying to fuck godzilla coming out of the hole at the bottom so wasnt going for a pr tonight still recovering from mondays blue belt affair(guess im a pussy)

BOR

95x5
105x5
115x5 felt like i was rounding my back so i went back down
105x5x2

after that 1 hour of muay thai and then 2 hours of jiujitsu

[Str4bjj]

im thinking i just need a day or 2 recover and the weekend is for that unless i decide to do jiujitsu tomorrow on saturday

SOHP

90x5
110x5x2
105x1

deadlift

225x5
295x5x2
345x1 <--PR and first time going for a 1RM

Squat

95x10 with 3 second pause at bottom to stretch
185x5
200x5x3

cut out pull ups/chin ups/towel pull ups

i cut my workout short to do some muay thai but ended up going home i could barely hold my arms up for bag work then didnt feel like getting my ass kicked when i sparred and then didnt feel like being someones grappling dummy during jiujitsu tonight, just gotta rest

bodyweight of 172, kinda torn between eating a fuckload and packing on what i can and trying to maintain weight because i got a tourney coming up on the 21st and id like to do middle weight which is 173 cut off.

[Str4bjj]

bench

135x5
140x5x2
145x5x2 (needed assistance last rep with both i will get this fucker fucker soon)

squat

im reevaluating my squat technique

135x5
155x5x4

Heres what was said by the person whose helping with my lifts. My depth is great but he said with my flexibility when im hitting the bottom im too loose because im so flexible. Im pretty much ass to my calves though, person whose helping me said thats really good because its very natural position to come out of.

rows

95x5
100x5
105x5x3


did an mma conditioning class afterwards then i did 2 hours of jiujitsu after that

bodyweight after getting rehydrated 175

[Str4bjj]

thinking about investing in some COC for grip strength

[Tsypkin]

thinking about investing in some COC for grip strength

Try throwing your gi top over a pullup bar and doing pullups hanging onto the collar. I used to be a S&C coach for a BJJ/MMA gym and my athletes there seemed to have some good results from this drill.

[Str4bjj]

pretty much everyday i do arm only rope climbs my grip is really good, just trying to bring it up a notch

[Str4bjj]

sohp

95x5
100x5
105x5x3

deadlift

225x5
245x5x3

squat

135x5 with 3 second hold at bottom to stretch
185x5x4 making sure my depth was amzing

pullups/chinups

repped out eachx3 which around 10

hanging pikes

3x10

muscle ups

4x3

3 rounds of squat press with 15 lbs of tabata

hour of muay thai
2 hours of jiujitsu

[Str4bjj]

Long story short i joined the power lifting team at my school. At 174lbs i was able to lockout a 365lb deadlift but i wasn't really keeping track of all the assistance work we did.