Dark Side Training: Overhead Press

A.M - BJJ Training



P.M - Overhead Press

1. Overhead Press

90 x 10
115 x 5
125 x 10 (PR)


2. Chin Ups

3 x 8


3. BB Curls

3 x 12 w/ 45lbs (10 seconds rest between sets) - 3-5 second eccentric

Dark Side Training - Deadlifts & DB Bench

1. Deadlift

315 x 2
360 x 2
405 x 2
450 x 1
405 x 1
315 x 2

2. DB Bench

55 x 10
80 x 10
75 x 10
65 x 10
55 x 12

3.  Lat Pull Downs

100 x 10
130 x 5
160 x 12

Bodyweight Conditioning - BW Squats, Close Grip Push Ups and Neck Bridges

1. Neck Bridges

2 x 20 reps

+ 1 minute hold

2. BW Squats

1 set x 100
1 set x 50

3. Close Grip Push Ups

2 sets x 20 reps

Dark Side Training - Squats

1. Squats


Worked up to 295lbs x 6 (PR)

2. Leg Press (Drop Set)

400lbs x 10
300lbs x 12
200lbs x 10
100lbs x 30

3. Leg Curls

50lbs x 10
60lbs x 10
70lbs x 8 + 2 half reps
50lbs x 10

4. BB Curls

45lbs x 10 x 3 sets (10 seconds rest between sets)
80lbs x 8

5. Lat Pull Downs

150lbs x 10 x 2 sets

Dark Side Training - Overhead Press

A.M Training


1. Bodyweight Squats

1 set x 50 reps


2. Push Ups

2 sets x 25 reps



P.M Training

1. Seated Cable Row

215lbs (not a typo- this machine was much easier for some reason lol) x 8
190lbs x 8
170lbs x 8



2. Overhead Press

120 x 10
115 x 6

3.  Chin Ups

2 sets x 5 reps


4. Push Ups

5 sets x 20 reps

5. Neck Bridge

x 20, 10, 15, 20

6. Bodyweight Squats

2 sets x 50 reps

Evening Bodyweight Conditioning - BW Squats + Push Ups

1. Bodyweight Squats

Total 110 reps

1 set x 50
1 set x 60


2. Push Ups

Total 110 reps

4 sets x 25
1 set x 10

Bodyweight Conditioning - Push Ups and BW Squats

1. BJJ - 1 hour

2. Bodyweight Squats

Total 105 reps

1 x 50 reps
1 x 55 reps

3. Push Ups

Total 105 reps

4 x 20 reps
1 x 25 reps