Squats + Strict Press + Deadlift

1. Squats

Worked up to 295lbs x 5

2. Strict Press

Worked up to 140lbs x 3

3. Deadlift

405lbs x 1 (No Belt)
360lbs x 3

4. DB Incline Bench

45lbs x 20, 20
55lbs x 10
65lbs x 8

5.  Wide Grip Lat Pull Downs

100lbs x 20, 20, 20, 20
80lbs x 20

6. Brazilian Jiu Jitsu and Heavy Bag Conditioning

Strict Press + Reverse Grip Bench Press

1. Strict Press

145lbs x 1

2. Reverse Grip Bench Press

185lbs x 3 x 6 sets


This idiot blocked the last rep so I couldn't get it on video so I said, fuck. I'm doing it again. Did 6 sets instead of 5.


3. Shoulder Superset

20lbs x 20 Front Raise
15lbs x 20 Lateral Raise

20lbs x 20 Front Raise
15lbs x 20 Lateral Raise

15lbs x 20 Front Raise
5lbs x 20 Lateral Raise

4. Empty Bar Bicep Curls

2 x 20 reps (45lbs)

5. Heavy Bag Conditioning

Worked on some left jabs and right crosses

Strict Press + Squat + Deadlift

1. Strict Press

130 x 6

2. Squat

205 x 3
235 x 3
270 x 10 (Belt)

3. Deadlift

270 x 5
315 x 3
335 x 3
315 x 3 (1.5" Deficit)

4. DB Incline Bench

50 x 10
55 x 8
65 x 10
55 x 8
50 x 10 (I might have done two sets.)

5. Pull Ups

6 x 5 reps

6. Rear Delts

Some reps with 15lbs

7. Heavy Bag Conditioning

Work Capacity Workout

Thursday

25 Burpees
25 Push Ups
50 Squats
25 Sit Ups
Shadow Boxing x 2 Minutes

Beginner Brazilian Jiu Jitsu + Strict Press

Tuesday


1 1/2 hours of Brazilian Jiu Jitsu training (First class ever)


Wednesday


TERRIBLE session. Will repeat this again on Sunday.


1. Strict Press


135 x 1


2. Reverse Grip Bench Press

180 x 3 x 5 sets

Work Capacity Workout # 3

25 Burpees (These felt much much better today)
25 Push ups
50 Bodyweight Squats
25 Sit Ups
Shadow Boxing x 2 minutes

Power Clean + Squat + Strict Press

1. Power Clean

180lbs x 1

Worked up to 135lbs x 10

2. Squat

190lbs x 5
225lbs x 5
250lbs x 7

3. Strict Press

135lbs x 4
125lbs x 6

4. Pull Ups

5 x BW
5 x 20lbs
5 x BW
5 x BW
5 x BW
5 x BW

5. DB Incline Bench

60lbs x 10
65lbs x 8
55lbs x 8
50lbs x 10
45bs x 9

6. Rear Delt Laterals

15lbs x 15
15lbs x 15
15lbs x 12


7. Heavy Bag Conditioning