Bench
3*5*295
2*8*250
DL
5*375
Row
3*5*245
Tri push down

Dips
3*5*85
12*60
12*35
Squat
3*5*275. These felt good. Shoes and Advil seem to help
Pullups
3*5*45
12*bw
Olympic bar curl
102*bar

Press
3*5*150
2*8*125
Squat
3*5*285
Chin
3*5*50
8*25
13*bw
Hammer curl
3*12*30s

Bench
3x5x300
2x8x255

DL
5x395

NG Chin
2x10xbw

Big bench bro

wow

Thanks loco

I started doing jiu jitsu. Today was my second class. Holy **** is it hard. I am super terrible at cardio. Anyone have any ideas on programming it in going to do this class three or four days a week. I was going to do the linear progression I've been doing for a couple more weeks then I don't really know what to do. I still want to get stronger but I'm probably not going to compete in powerlifting anymore

Push sleds or do hill sprints.

My go to with sleds is set a 20s timer. Do one every 20 seconds for 3 minutes. Rest a minute. Go again.

My work:rest ratio during the 20s ends up being around 1:1. I probably start off doing about 8s on 12s rest... and that probably reverses by the end.

If 20s is too hard to start with, do 30s timer. So you'll probably start with around 1:2 work:rest.

You can't f*ck them up. You can't* get injured. Probably has a reasonable carry over to BJJ.


*ianad ymmv

My original question was terrible. I was trying to ask for strength programming but somehow I asked for conditioning programming

Sounds like Weasel is going to be engaging in the Snitch/3/1 protocol! The circle of H&F life, as it were.

Haha. I may have missed the point of your post. But my advice still stands. Push sleds.

Definitely go on a 3day a week fullbody split.

Besides that I don't see why change anything. If feeling fine go balls out, if sore and beat up, take it easy at the gym.

That's the key to eternal health and fitness. Combine lifting with some cardio you enjoy and go at it. Just knowing that you have to do some cardio makes you eat better and drink less. Of course, can't miss any classes no matter how you feel. That's almost always going to be innerEV taking over.

Dips
3*5*95
10*70
10*45
Squat
3*5*295
Pullups
3*5*50
8*bw lol

Bjj in morning. Then I did

Press
4*145
4*155
4*145

DL
4*365
4*405
4*385

Rows
Tri push down

Not sure if typo or should high five

Lmao. Brazilian jiu jitsu

Paused Larsen press
4*225
4*245
3*260
4*245
Pause squat
3*225
3*245
3*265
Chins
3*5*55

Bench
10*5*190
Chins
2*5*bw
9*25lb
Dip
20,15,12xbw

12/20

SSB squat
10x5x135

Oly shoe DL
5x265
5x305
5x345

12/21
Press
10x5x100

Dip
5xbw
5x35
12x65

Chins
3x10xbw

Ssb squat
3*205
4*3*215

DL
6*2*225

Reverse defecit kb lunge
3*6*44lb

Palof press
3*3*10 sec hold

I'm still doing jiu jitsu 5-6 times a week. I got super weak cause i stopped lifting heavyish for three weeks with no lower body stuff plus all the cardio in jiu jitsu. Last time I benched I failed 3*5*265 lol. Weight is 196 ish. I really suck at jiu jitsu

My back started hurting really bad as well as my hips. I saw a chiro (lol me) and it made it feel a little better. I'm doing Eric Cressy's show and go program now. It has you superset the strength lifts with mobility work but I'm not going to log that stuff

I've been sober for almost six months. I've gone to two aa meetings. They are ok but seem kind of weird to me. Diet still sucks but whatever. I do like 8 hours of just jitsu a week so it doesn't really matter right now

Congrats on the sobriety!

If I had time, I'd probably do something like ju jitsu - you enjoy it I assume?

Thanks Monte.

Ya, I enjoy it. It is just super frustrating cause I suck so bad and am not very athletic or mobile so it is hard to even do the moves in slow motion against a docile opponent when we are just doing drills.

Welcome back! I haven't seen a post from you in a while.

And congrats on the sobriety!!!

Many 's

Top secret video of Weasel sparring:



It's possible he's relying too much on his superior strength.