Araj's Training Log: Starting Strength and Jiu Jitsu

[Araj]

Wednesday Aug 17th

After a while of lifting but not logging, I finally figured out a system to keep track of my sets.

Also I was traveling and then sick so I didn't train or lift from Friday to Tuesday.

Here goes:

Clean and Jerk (1 + 1's): 65 95 115 125 125 130 130 (lbs)

Snatch (1 + 1's): 65 65 65 75 75 80 (lbs)

Squat (highbar, so resetting): 45x5, 135x3, 185x2, 215x3x5

 

[Araj]

Thurs August 18th

Lifted in the morning like 9hrs after my last session.

Squats (highbar) 45x5 95x5 135x3 185x3 225x5

Chin ups 6, 6, 6, 6

 

[Araj]

Friday Sep 2nd

Clean and Jerk 65, 95, 105, 105

Squats 3x5 at 185

Sunday Sep 4th

Squats 3x5 at 195

Snatch 65 65 75 75 80 85 90 90

Neutral grip pull ups 8, 8, 5

 

[Araj]

Friday 9/9
Highbar Back Squats 3x5 at 205

Clean and jerk 95x2, 115x2, 115x2, 115x2

Neutral grip pull ups 6, 6, 6

Saturday 9/10
Snatch 65x2 65x2 75x2 85x2 85x2 90x2 95x2 100x2

Front Squat 45x5, 95x3, 115x5, 135x5, 135x5, 135x5

Neutral grip pull ups 6, 6, 6, 6

 

[Araj]

9/11
Clean and jerk: 95, 95, 115, 125F, 125, 125, 125, 95

Squats: 45, 95, 135, 185x2, 215x2, 215x5 (was feeling off, stopped early)


9/13
Snatch: 45, 65, 75, 85, 85, 95
Highbar back squat: 215x3x5

9/16
Squat: 225x3x5
Clean and jerk: 95, 95, 95, 95
Pull ups: 10, 7, 7

9/19
Squat: 230x3x5
Pull ups: 7, 7, 7, 7
Snatch drills with bar, focusing on getting under

9/24
Squat: 235x3x5
Clean and jerk: 95, 95, 95, 105, 105
Pull ups: 7, 7, 7

9/26
Squat: 240x3x5
Snatch: 65, 65, 75, 75, 85

10/4
Clean and jerk: 95, 95, 95, 105, 115, 120, 120, 120
Pull ups: 8, 8, 8, 8
Front squat: 45, 95, 135x3, 145x2x5

10/6
Squat: 240x3x5
Snatch: 65, 65, 75, 85, 95, 100
Pull ups: 8, 8

10/7
Shitty lifting session, called it early
Clean and jerk: 95, 115, 115, 115

10/8
Squat:245x3F, 235x5, 245x5
Snatch: 65, 75, 85, focusing on dropping under properly
Pull ups: 10, 10, 5

10/15
Squats: 245x3x5
Clean and jerk: 95, 95, 115, 125, 130, 130
Pull ups: 10, 10, 6

-----
Tore rotator cuff in a tournament on 10/22

11/3
Squats: 225x3x5
Pull ups: 7, 7, 7, 5

 

[Araj]

Thought this got deleted but I found it while googling for programming advice haha.

I've had a good 2017-2018 tournament-wise.
I got silver at 2017 blue belt nogi worlds at featherweight, silver at 2018 pan ams at featherweight, and silver at 2018 nogi pan ams at featherweight, plus a couple golds at the NY and DC open and so on.

At the 2018 nogi pans I tore my LCL while taking someone's back from 5050, so I've been out for 2 months.

During that time I started lifting every day and improved my strength significantly, with my bodyweight going from 147lbs (with weight cut, walking weight more like 160) to a bw of 175 right now.

I was able to box squat in a knee brace shortly after the injury, and my maxes went as follows:

Box squat: 225 for 3x5 to 245 for 5x5
Deadlift: 265 for 5 reps to 330 for 5 reps
Bench press (this was the biggest improvement, it's crazy what not doing jiujitsu can do for your shoulders): 155 for 5 reps to 205 for 5 reps
OHP: 95 for 3x5 to 135 for 3x5

My programming has been a bit ad hoc but basically as follows:
Monday:
Box Squat 5x5
Bench 3x5
Weighted pull ups 5x5

Wednesday:
Deadlift 3 ramped worksets i.e. 295x5, 315x5, 330x5
OHP 3x5
Kroc rows (right now I'm at 110 for 20 reps)
Power cleans 5x3
Pull ups 80 total reps in sets of 10

Friday:
same as Monday, etc