Note:
Tulad ng sabi ko last time, mukhang may chance para makapagcompete kung mapapaimprove ko pa lalo yung BJJ ko and at the same time maglose ng weight para sa 70lbs weight class. Ngayon nabanggit ko dati na balak ko ichange yung lifting routing ko to complement yung BJJ. Nagresearch ako sa mga threads na ito:
Based sa mga nabasa ko, priority pa din talaga ang low rep, heavy compound lifts to increase overall strength sa BJJ. Marami ako nabasa mga accessory exercises din pero overall consesus ng karamihan is as long as ginawa mo yung compound lifts to increase strength alongside BJJ drills and sparring, magiimprove ang performance. Feel ko talaga kulang ako sa drills dahil nga TTHS lang ang training ko. Mahalaga ang BJJ drills kasi yun yung way para magrease the groove yung mga movements at maging muscle memory nalang. Im still gonna stick with GSLP pero this time im gonna remove some of my plugins to add more BJJ training:
Aside from this, I also plan to do Grip exercises sa office para lang makatulong palipas oras habang fasting at wala masyado ginagawa.
Tulad ng makikita, tinanggal ko yung ibang plugins para maglagay ng bjj drills. Ang hindi ko lang tinanggal is yung back work sa wednesday kasi useful daw yung rowing sa BJJ.
Average weight this week:
kg 69.3785714286
lbs 152.9535680430427
Exercise:
Overhead Press 95 LBS
1x4
1x3
1x3
Decrease to 85 lbs next session
Squats 210 lbs
1x5
1x3
1x3
Decrease to 190 lbs next session
BJJ drills
20 reps forward shrimp
20 reps backward shrimp
10 reps knee on belly each side
10 reps Hip bump bridge each side
10 reps Hip up Triangle choke each leg
10 reps imaginary rope pulls
10 reps backward scoot
10 reps Torreando pass In out each side
10 reps Torreando pass w/ kick each side
Fasting:
Leangains Day 15
Last meal yesterday: 6 pm
First meal today: 11 am
Fasted training
Last meal today: 8:30 pm
Note:
Very dissapointed with my lifts today. Dalawa na nga lang binuhat ko pero palpak both. Sobrang distracted ko kasi kakaisip nung gagawin ko na BJJ drills. Kadabuhat ko iba yung nasa isip ko. Wala sa focus tsk tsk. Yung drills ok naman. I just need to do it many many many many moreeeeeeeeeeeeeeeeeeeeeeeeeee times para maging muscle memory na.
hahaha wala paps, natuwa lang ako kasi 69 na digits mo, dati 70+ di ba
ah haha thanks. Strict na ulit ako sa leangains diet e. Naging sloppy kasi ako nung may at june. Determined ako na makuha yung catch weight para sa BJJ.
@cheesmack said:
Samantalang ako di pa rin ma-break ang 70Kg. Whew!
mahirap talaga pre. Yung balance kasi nung rest day calories at lift day calories. Kapag mas malaki yung nagagain na weight sa lift days kesa yung nalolose na weight sa rest days ang hirap talaga mabreak. Yan ang primary problem ko kahit ngayon e.
Squats 190 lbs
2x5
1x10
Increase by 10 lbs next session
BJJ drills
12 reps forward shrimp
12 reps backward shrimp
10 reps Hip bump bridge each side
10 reps Hip up Triangle choke each leg
10 reps imaginary rope pulls
10 reps backward scoot
10 reps Torreando pass In out each side
10 reps Torreando pass w/ kick each side
10 reps forward crawl
10 reps backward crawl
5 reps Knee on belly to side control to kesa gatame to north south each side
10 reps ball sprawl
10 reps S mount each side
Fasting:
Leangains Day 19
Last meal yesterday: 9:30 pm
First meal today: 11 am
fed training
Last meal today: 8 pm
Note:
Sarap ng feeling nung 10 reps ng 190 lbs na squat. Gusto ko din sana gawin yun dun sa overhead press kaso nagfail. I did more BJJ drills today to improve.
Note:
Grabe soarng ganda ng jiu jitsu ngayon. May umattend na 4 purple belts at 2 blue belts. Para akong napalaban sa mga Class S na halimaw sa Ghost Fighter haha. Naging rag doll ako. Pero ang sarap kasi ang dami ko natutunan at sobrang honor na makaspar sila. Lalo pa tuloy ako namotivate na magtrain at gumaling.
Squats 200 lbs
2x5
1x5
Increase 205 lbs next session
10 reps forward shrimp
10 reps backward shrimp
10 reps Hip bump bridge each side
10 reps Hip up Triangle choke each leg
10 reps imaginary rope pulls
10 reps backward scoot
10 reps Torreando pass In out each side
10 reps Torreando pass w/ kick each side
10 reps forward crawl
10 reps backward crawl
10 reps Knee on belly to side control to kesa gatame to north south each side
10 reps S mount each side
10 Sit outs each side
Fasting:
Leangains Day 22
Last meal yesterday: 7 pm
First meal today: 11 am
Fasted training
Last meal today: 7:30 pm
Note:
Good lift day and good drill day. Mejo namimiss ko yung mga isolation exercises ko haha
Overhead Press 87.5 lbs
2x5
1x5
Increase by 2.5 lbs next week
Deadlifts 240 lbs
1x5
Increase by 5 lbs next week
Assisted Pullups w/ band
1x5
Negative Pullups
1x5
Wide Grip Lat Pulldown 2x8-10 (RPT style)
1x10 75 lbs
1x11 70 lbs
Increase by 2.5 lbs next week
Seated Cable Rows 2x8-10 (RPT style)
1x10 65 lbs
1x11 60 lbs
Increase by 2.5 lbs next week
Underhand Bent over Row 2x8-10 (RPT style)
1x8 85 lbs
1x7 80 lbs
Decrease by 5 lbs next week
Fasting:
Leangains Day 24
Last meal yesterday: 7:30 pm
First meal today: 11:30 am
fed training
Last meal today: 8 pm
Note:
Hirap pa ako gawin yung underhand bent over row. Masyado malakas yung body english kaya hindi ko kinacount yung reps na ganun. Sa tingin ko need to deload to do it properly since ngayon ko palang ginagawa itong row na ito.
Note:
Mga mental notes sa sarili based sa mga training ko:
1. May times na hindi ko properly magamit yung strength ko sa training
2. May times din na too much strength at not enough technique ang ginagamit sa training
3. Meron ako balance issues. Kapag ginagamit ko yung weight ko for advantage ang dali ko masweep dahil off balanced
Bench Press 125 lbs
2x4
1x3
Deload to 115 lbs next session
Squats 205 lbs
2x5
1x5
Increase by 5 lbs next session
Fasting:
Leangains Day 27
Last meal yesterday: 8:30 pm
First meal today: 11:30 am
fed training
Last meal today: 9 pm
Note:
Naubo ubo pa din ako so ang binuhat ko lang today is yung dalawang compound lifts ko. Kainis hindi ko pa din malagpasan yung 125 lbs. Sa final rep laging nabibitin. No problem sa squats.
Badtrip hindi ako makapagupdate ng journal. For some weird reason, hindi accessible and pinoybodybuilding sa bahay ko. Sa office ok naman. Sa cellphone ok pag 3G ang gamit. Pero pag internet ko sa bahay ayaw. Hindi ko tuloy maupload progress pics ko nung Aug 2.
Comments
Jul 15
Early Morning weigh-in after bathroom:
70
Exercise:
2 hours jiu jitsu
Fasting:
Leangains Day 13
Last meal yesterday: 9 pm
First meal today: 11 am
Last meal today: 8:30 pm
Note:
None
Jul 16
Early Morning weigh-in after bathroom:
69
Exercise:
None
Fasting:
Leangains Day 14
Last meal yesterday: 8:30 pm
First meal today: 10 am
Last meal today: 6pm
Note:
Tulad ng sabi ko last time, mukhang may chance para makapagcompete kung mapapaimprove ko pa lalo yung BJJ ko and at the same time maglose ng weight para sa 70lbs weight class. Ngayon nabanggit ko dati na balak ko ichange yung lifting routing ko to complement yung BJJ. Nagresearch ako sa mga threads na ito:
https://www.reddit.com/r/bjj/search?q=title:"strength+and+conditioning+megathread"+AND+(title:"2014"+OR+title:"2015"+OR+title:"2016"+OR+title:"2017"+OR+title:"2018"+OR+title:"2019"+OR+title:"2020")&restrict_sr=on&sort=new&t=all
http://startingstrength.com/resources/forum/training/69599-brazilian-jiu-jitsu-starting-strength-lifting-heavy-experiences.html
Based sa mga nabasa ko, priority pa din talaga ang low rep, heavy compound lifts to increase overall strength sa BJJ. Marami ako nabasa mga accessory exercises din pero overall consesus ng karamihan is as long as ginawa mo yung compound lifts to increase strength alongside BJJ drills and sparring, magiimprove ang performance. Feel ko talaga kulang ako sa drills dahil nga TTHS lang ang training ko. Mahalaga ang BJJ drills kasi yun yung way para magrease the groove yung mga movements at maging muscle memory nalang. Im still gonna stick with GSLP pero this time im gonna remove some of my plugins to add more BJJ training:
New GSLP
Monday
Bench Press / Overhead Press 2x5, 1x5+AMRAP
Squats 2x5, 1x5+AMRAP
BJJ Drills
Tuesday
BJJ training
Wednesday
Bench Press / Overhead Press 2x5, 1x5+AMRAP
Deadlifts 1x5+AMRAP
Assited Pullups 1x5
Negative Pullups 1x5
Wide Grip Lat Pulldown 2x6-8 (RPT style)
Seated Cable Row with 2 sec hold 2x6-8 (RPT style)
Underhand Bent Over Rows 2x6-8 (RPT style)
Thursday
BJJ training
Friday
Bench Press / Overhead Press 2x5, 1x5+AMRAP
Squats 2x5, 1x5+AMRAP
BJJ Drills
Saturday
BJJ training
Sunday
BJJ Drills
Aside from this, I also plan to do Grip exercises sa office para lang makatulong palipas oras habang fasting at wala masyado ginagawa.
Tulad ng makikita, tinanggal ko yung ibang plugins para maglagay ng bjj drills. Ang hindi ko lang tinanggal is yung back work sa wednesday kasi useful daw yung rowing sa BJJ.
Jul 17
Early Morning weigh-in after bathroom:
69
Average weight this week:
kg 69.3785714286
lbs 152.9535680430427
Exercise:
Overhead Press 95 LBS
1x4
1x3
1x3
Decrease to 85 lbs next session
Squats 210 lbs
1x5
1x3
1x3
Decrease to 190 lbs next session
BJJ drills
20 reps forward shrimp
20 reps backward shrimp
10 reps knee on belly each side
10 reps Hip bump bridge each side
10 reps Hip up Triangle choke each leg
10 reps imaginary rope pulls
10 reps backward scoot
10 reps Torreando pass In out each side
10 reps Torreando pass w/ kick each side
Fasting:
Leangains Day 15
Last meal yesterday: 6 pm
First meal today: 11 am
Fasted training
Last meal today: 8:30 pm
Note:
Very dissapointed with my lifts today. Dalawa na nga lang binuhat ko pero palpak both. Sobrang distracted ko kasi kakaisip nung gagawin ko na BJJ drills. Kadabuhat ko iba yung nasa isip ko. Wala sa focus tsk tsk. Yung drills ok naman. I just need to do it many many many many moreeeeeeeeeeeeeeeeeeeeeeeeeee times para maging muscle memory na.
Jul 18
Early Morning weigh-in after bathroom:
69.4
Exercise:
2 hours jiu jitsu
Fasting:
Leangains Day 16
Last meal yesterday: 8:30 pm
First meal today: 11 am
jiu jitsu training
Last meal today: 8 pm
Note:
None
This!
Hi bro. Bakit? May mali ba dun sa weigh in ko?
hahaha wala paps, natuwa lang ako kasi 69 na digits mo, dati 70+ di ba
ah haha thanks. Strict na ulit ako sa leangains diet e. Naging sloppy kasi ako nung may at june. Determined ako na makuha yung catch weight para sa BJJ.
Samantalang ako di pa rin ma-break ang 70Kg. Whew!
mahirap talaga pre. Yung balance kasi nung rest day calories at lift day calories. Kapag mas malaki yung nagagain na weight sa lift days kesa yung nalolose na weight sa rest days ang hirap talaga mabreak. Yan ang primary problem ko kahit ngayon e.
Jul 19
Early Morning weigh-in after bathroom:
69
Exercise:
GSLP and RPT combo routine
Bench Press 120 lbs
2x5
1x5
Increase by 2.5 lbs next week
Deadlifts 235 lbs
1x5
Increase by 5 lbs next week
Assisted Pullups w/ band
1x5
Negative Pullups
1x5
Wide Grip Lat Pulldown 2x6-8 (RPT style)
1x8 75 lbs
1x9 70 lbs
Increase reps next week
Seated Cable Rows 2x6-8 (RPT style)
1x8 65 lbs
1x9 60 lbs
Increase reps next week
Underhand Bent over Row 2x6-8 (RPT style)
1x8 85 lbs
1x9 80 lbs
Increase reps next week
Fasting:
Leangains Day 17
Last meal yesterday: 8 pm
First meal today: 11:30 am
fed training
Last meal today: 8:30 pm
Note:
Good day today. Maganda yung deadlift ko at nakabawi ako sa 120 lbs na bench press. Maganda din yung back exercises ko ramdam talaga sa likod
Jul 20
Early Morning weigh-in after bathroom:
69.7
Exercise:
2 hours jiu jitsu
Fasting:
Leangains Day 18
Last meal yesterday: 8:30 pm
First meal today: 11:30 am
jiu jitsu training
Last meal today: 9:30 pm
Note:
Good sparring today. Pero still stamina is lacking. Need more drills to improve
Jul 21
Early Morning weigh-in after bathroom:
68.8
Exercise:
GSLP + BJJ drills
Overhead Press 85 LBS
2x5
1x7
Increase by 2.5 lbs next session
Squats 190 lbs
2x5
1x10
Increase by 10 lbs next session
BJJ drills
12 reps forward shrimp
12 reps backward shrimp
10 reps Hip bump bridge each side
10 reps Hip up Triangle choke each leg
10 reps imaginary rope pulls
10 reps backward scoot
10 reps Torreando pass In out each side
10 reps Torreando pass w/ kick each side
10 reps forward crawl
10 reps backward crawl
5 reps Knee on belly to side control to kesa gatame to north south each side
10 reps ball sprawl
10 reps S mount each side
Fasting:
Leangains Day 19
Last meal yesterday: 9:30 pm
First meal today: 11 am
fed training
Last meal today: 8 pm
Note:
Sarap ng feeling nung 10 reps ng 190 lbs na squat. Gusto ko din sana gawin yun dun sa overhead press kaso nagfail. I did more BJJ drills today to improve.
68.8
nice, you're getting there paps
Jul 22
Early Morning weigh-in after bathroom:
69.65
Exercise:
2 hours jiu jitsu
Fasting:
Leangains Day 20
Last meal yesterday: 8 pm
First meal today: 10 am
2 hrs jiu jitsu
Last meal today: 8 pm
Note:
Grabe soarng ganda ng jiu jitsu ngayon. May umattend na 4 purple belts at 2 blue belts. Para akong napalaban sa mga Class S na halimaw sa Ghost Fighter haha. Naging rag doll ako. Pero ang sarap kasi ang dami ko natutunan at sobrang honor na makaspar sila. Lalo pa tuloy ako namotivate na magtrain at gumaling.
Jul 23
Early Morning weigh-in after bathroom:
68.4
Exercise:
None
Fasting:
Leangains Day 21
Last meal yesterday: 8 pm
First meal today: 12 nn
Last meal today: 7 pm
Note:
May family outing kami today. So pahinga ngayon.
Jul 24
Early Morning weigh-in after bathroom:
69.35
Average weight this week:
kg 69.18571428999995
lbs 152.5283908325
Exercise:
GSLP + BJJ Drills
Bench Press 122.5 lbs
2x5
1x5
Increase 125 lbs next session
Squats 200 lbs
2x5
1x5
Increase 205 lbs next session
10 reps forward shrimp
10 reps backward shrimp
10 reps Hip bump bridge each side
10 reps Hip up Triangle choke each leg
10 reps imaginary rope pulls
10 reps backward scoot
10 reps Torreando pass In out each side
10 reps Torreando pass w/ kick each side
10 reps forward crawl
10 reps backward crawl
10 reps Knee on belly to side control to kesa gatame to north south each side
10 reps S mount each side
10 Sit outs each side
Fasting:
Leangains Day 22
Last meal yesterday: 7 pm
First meal today: 11 am
Fasted training
Last meal today: 7:30 pm
Note:
Good lift day and good drill day. Mejo namimiss ko yung mga isolation exercises ko haha
Jul 25
Early Morning weigh-in after bathroom:
69.25
Exercise:
2 hours jiu jitsu
Fasting:
Leangains Day 23
Last meal yesterday: 7:30 pm
First meal today: 10 am
2 hours jiu jitsu
Last meal today: 7:30 pm
Note:
None
Jul 26
Early Morning weigh-in after bathroom:
68.65
Exercise:
GSLP and RPT combo routine
Overhead Press 87.5 lbs
2x5
1x5
Increase by 2.5 lbs next week
Deadlifts 240 lbs
1x5
Increase by 5 lbs next week
Assisted Pullups w/ band
1x5
Negative Pullups
1x5
Wide Grip Lat Pulldown 2x8-10 (RPT style)
1x10 75 lbs
1x11 70 lbs
Increase by 2.5 lbs next week
Seated Cable Rows 2x8-10 (RPT style)
1x10 65 lbs
1x11 60 lbs
Increase by 2.5 lbs next week
Underhand Bent over Row 2x8-10 (RPT style)
1x8 85 lbs
1x7 80 lbs
Decrease by 5 lbs next week
Fasting:
Leangains Day 24
Last meal yesterday: 7:30 pm
First meal today: 11:30 am
fed training
Last meal today: 8 pm
Note:
Hirap pa ako gawin yung underhand bent over row. Masyado malakas yung body english kaya hindi ko kinacount yung reps na ganun. Sa tingin ko need to deload to do it properly since ngayon ko palang ginagawa itong row na ito.
Jul 27
Early Morning weigh-in after bathroom:
69.65
Exercise:
2 hours jiu jitsu
Fasting:
Leangains Day 25
Last meal yesterday: 8 pm
First meal today: 11 am
Last meal today: 7:30 pm
Note:
Good session today. May bago na nagtatrain samin. If may mga taga muntinlupa jan baka gusto niyo mag BJJ, sali kayo samin ^_^.
Jul 28
Early Morning weigh-in after bathroom:
69
Exercise:
None
Fasting:
Leangains Day 26
Last meal yesterday: 7:30 pm
First meal today: 11 am
Last meal today: 6 pm
Note:
Sarado gym kasi ang lakas ng ulan. Parang hindi na ako sanay na hindi napunta dun.
Jul 29
Early Morning weigh-in after bathroom:
69.15
Exercise:
2 hours jiu jitsu
Fasting:
Leangains Day 26
Last meal yesterday: 7:30 pm
First meal today: 11 am
Last meal today: 6 pm
Note:
Mga mental notes sa sarili based sa mga training ko:
1. May times na hindi ko properly magamit yung strength ko sa training
2. May times din na too much strength at not enough technique ang ginagamit sa training
3. Meron ako balance issues. Kapag ginagamit ko yung weight ko for advantage ang dali ko masweep dahil off balanced
Jul 30
Early Morning weigh-in after bathroom:
68.25
Exercise:
None
Fasting:
No fasting
Note:
Hindi ako nagfasting today kasi birthday party ng pamangkin ko. Meron din ako sakit so tubig ako ng tubig.
Jul 31
Early Morning weigh-in after bathroom:
68.65
Exercise:
GSLP
Bench Press 125 lbs
2x4
1x3
Deload to 115 lbs next session
Squats 205 lbs
2x5
1x5
Increase by 5 lbs next session
Fasting:
Leangains Day 27
Last meal yesterday: 8:30 pm
First meal today: 11:30 am
fed training
Last meal today: 9 pm
Note:
Naubo ubo pa din ako so ang binuhat ko lang today is yung dalawang compound lifts ko. Kainis hindi ko pa din malagpasan yung 125 lbs. Sa final rep laging nabibitin. No problem sa squats.
paps post ka naman kung ano ang mga pinag kakain mo hehehehe
ito bro diary ko:
http://www.myfitnesspal.com/food/diary/jrpenafiel
pag may mga nakita ka na blank ibig sabhn sa labas kami kumain or may party at nahirapan nako track so leave blank ko nalang
Aug 1
Early Morning weigh-in after bathroom:
67.95
Exercise:
2 hrs jiu jitsu
Fasting:
Leangains Day 28
Last meal yesterday: 9 pm
First meal today: 11 am
Last meal today: 8 pm
Note:
Good jiu jitsu session today. Bukas progress pics then first time ko magtraining sa headquarters ng Ronin Jiu jitsu
naka private paps
ok na bro public na
http://www.myfitnesspal.com/food/diary/jrpenafiel
sorry late reply. For some reason, hindi ko mapasok itong website sa bahay pero pag sa office or sa cellphone meron.
Badtrip hindi ako makapagupdate ng journal. For some weird reason, hindi accessible and pinoybodybuilding sa bahay ko. Sa office ok naman. Sa cellphone ok pag 3G ang gamit. Pero pag internet ko sa bahay ayaw. Hindi ko tuloy maupload progress pics ko nung Aug 2.