Squat ＋ BJJ

1. Squat

Worked up to 315 x 1 then 305 x 3

2. BW One Legged Squats

1 x 50 reps / leg


3. Leg Curls

1 set of 20


4. BJJ practice


Practiced escapes from side mount and mount.

Work Capacity

30 Burpees
30 Push Ups
60 Bodyweight Squats
30 Sit Ups
Shadow Boxing x 2 minutes


Increased Burpees, Push ups and sit ups by 5 reps each and bodyweight squats by 10 reps.

Reverse Grip Bench Press

1. Reverse Grip Bench Press

Worked up to 190lbs x 5

Super set with Pull Ups

6 sets of 5 reps
1 set of 10 reps


2. Klokov Press

65lbs x 10 x 5 sets

Super set with Chest supported Rows

90lbs x 10
90lbs x 20
50lbs x 20
70lbs x 20
80lbs x 20

3. Neck Harness

35lbs x 50

Weightless neck flexions x 50

4. Brazilian Jiu Jitsu Practice

40 minutes

Brazilian Jiu Jit-su + Turkish Get Ups

1. Turkish Get Ups



Worked up to 2 set of 3 reps w/ 12kg (26lbs)

1 set of 3 w/ 16kg (35lbs)

- Just worked on the movement today.

2. Brazilian Jiu Jitsu Practice


Worked on refining side control escapes and mount position

Brazilian Jiu-Jitsu + Squats & Press + Brazilian Jiu-Jitsu

1. Brazilian Jiu Jitsu (Open Mat 1 hour 45 minutes)

11am to 12:45pm


Worked on Side Mount and Mount escapes.


2. Squat



205lbs x 5
225lbs x 5
260lbs x 8
315 x 1

3. Press

95lbs x 5
115lbs x 5
130lbs x 5

4. Incline DB Bench

55lbs x 10
65lbs x 10
55lbs x 10

3. Pull Ups

3 sets x 5 reps

4. Lat Pull Downs

120lbs x 20
100lbs x 20
100lbs x 20
100lbs x 20
80lbs x 20

5. Brazilian Jiu-Jitsu

30 minutes practice with brother

Work Capacity + Sprained Ankle

I haven't been logging for the past few days because I sprained my ankle during Brazilian Jiu-Jitsu practice- someone sat on it lol.



Anyway, my ankle feels a little bit better although it still feels a bit stiff.


25 Burpees
25 Push Ups
50 BW Squats
25 Sit Ups
Shadow Boxing x 2 minutes

Squat + Deadlift

1. Squat

Bar x 10 x 2 sets
90lbs x 3
135lbs x 2
180lbs x 2 x 2 sets
205lbs x 1
225lbs x 1
245lbs x 1
270lbs x 1
295lbs x 1 (Belt)
315lbs x 1 (Belt)
335lbs x 1 (Belt - Bodyweight PR)

2. Deadlift

Worked up to 405lbs x 1

3. Chin Ups

3 sets of 5 reps

4. Seated Cable Rows

80lbs x 25
80lbs x 25
60lbs x 25
80lbs x 25

5. Brazilian Jiu Jitsu practice