James' training log - BJJ, Conditioing, rugby, strength

James Bland · 02-21-2010, 02:28 AM

I've found my self lurking a lot on these forums, looking for advice regards combining strength work with metcons, flexability & mobility, training for rugby and lots of other topics so decided to keep a log here as well as another site I frequent. I will probably copy over my training for so far this year but briefly:

I have just turned 27, I am 1.94cm (6 foot 4) and 112kg (247lbs) and live in the North East of England, I am training to be a cardiac physiologist so normally work 3 days a week at a hospital and 2 days at university, like most students the variation in workload means I some times have more time for training, some times less. I have been training BJJ for around 5.5 years now and am a purple belt, I enjoy competing and have done so with a degree of success. Towards the end of 2009 I was begining to feel a bit burned out with BJJ so decided to try my hand at rugby, a sport I have enjoyed watching the last few years, I have been attending training for the last few weeks. Over the last 10 months or so I have lost just over 20kg, diet is nothing fancy just calorie control and good food choices, I plan to stick to this way of eatting for as long as I am still losing weight before maybe giving it a bit more thought and planning.

Training wise I am very weak for my size having only recently (6-8 months ago) returned to strength training. Currently doing SS, I hurt my lower back at xmas due to poor technique deadlifting, poor mobility lead to a bad lower back positions. A Few weeks previosuly I had tried good mornings with probably too heavy a wiehgt for my first time out with them and hurt my back as well. HAve dropped my weights for squats and switched to rack pulls instead of deads ( again with reduced weight) I have been working on my hip mobility, I have come to the conclusion my ankles are stiff and my adductors short as when I squat I struggle to spread my knees and my heels begin to lift from the floor.

Goals for the year are:

Weight - drop from 112.5kg (247lbs) to 100kg (220lbs) keep weight the same and improve composition
Bench - 110kg
Squat - 150kg
Pull ups - 4
Concept II 500m row -1:25.0
Concept II Spider Test – 6×30sec/30sec - 1000m total distance covered
BJJ - log 50 classes of training

Rugby season ends in April, I plan to continue SS through then (not played a game at the moment, they have said they will try and get me on for 10-15 minutes when possible to get my used to them so hoping the workload will be ok to keep up 3 strength sessions a week) and the begining of the off season. Plan to introduce more metcon/ running in a pre season period, will look for more advice for that closer to the time

BJJ classes are to be fitted back in asap, probably just once a week at frst until I get used to the volume.

James Bland · 02-21-2010, 02:29 AM

SAturday 2nd January 2010

OH Press
25kgx5
30kgx5
35kgx3
40kgx3
45kgx3
50kgx6

Assisted chins -57.5x7, 5,5

Face pulls 35x12x3

Lateral raises 10kgx10x3

Rope push downs 35x10,8,6

Pretty good workout to start the new year off with. Back is still a little sore from before xmas, been doing some bw squats, gobelt squats and bootstrapper squats the last few days working on mobility and flexibility and even that seems to have made my back worse. Going to stick yo upper body only for a few weeks to see if it recovers. Probably suits me to just do two workouts a week as I have an exam and a presentation to do week begining the 16th Jan

James Bland · 02-21-2010, 02:29 AM

Exams and my back have gotten in the way of training, exam is done with but back still sore so will lay off the lower body stuff and BJJ for a little bit.

Tuesday 19th January

Dumbell bench
20+20x22,12,7

Assisted chins -57.5x[1,2,3]x3
ladder - 1 chin, rest 10 seconds, 2 chins, rest 20 seconds, 3 chins, rest 1 minute, repeat

Lateral raises 10kgx12, x10x2

Hammer curls
175.5+17.5x10,8,6

James Bland · 02-21-2010, 02:30 AM

Thursday 21st January

Bench
30kgx5
40kgx5
45kgx3
57.5kgx5
65kgx3
72.5kgx2

Assisted chins -57.5x[1,2,3]x4

Machine shoulder press
30x[2,3,5,10]x2
25x[2,3,5,10]x1

Rear delt machine
20x10
30x10
40x10

decided to use the machine for my press instead of standing with a barbell to remove any stress to my lower back, few weeks at most.

James Bland · 02-21-2010, 02:30 AM

Saturday 23rd January

Assisted chins -57.5x[1,2,3]x5

Machine shoulder press 25x[2,3,5,10]x5

Hammer curls
17.5+17.5x10,9,7

Lateral raises
10kgx12,11,10

James Bland · 02-21-2010, 02:31 AM

Wednesday 27th January

Bench
32.5kgx5
40kgx5
47.5kgx3
50kgx5
60kgx5
67.5kgx6

Machine shoulder press 25x[2,3,5,10]x2

Lateral raises
10kgx12,12,10

James Bland · 02-21-2010, 02:31 AM

Friday 29th January

Dumbell bench
22+22x20,11,7

Face pulls
45x10,8,8

Machine shoulder press 25x[2,3,5,10]x3

Assisted chins -57.5x[1,2,3]x3

45 degree back raise
BW(hands cross chest)x10x3

James Bland · 02-21-2010, 02:32 AM

Sunday 31st January

Assisted chins -57.5x[1,2,3]x5

Machine shoulder press 25x[2,3,5,10]x5

Back squat
20kgx10
40kgx5
60kgx5x2

Lateral raises
12kgx8x3

Face pulls
45x10x2, x8

Back has felt fine for a few weeks so decided to reintroduce some liught squats, felt much harder on lower back than they should do need to take things slowly. 27th Birthday tomorrow so out for (lots) of drinks

James Bland · 02-21-2010, 02:32 AM

Wednesday 3rd February

Back squat
20kgx10
40kgx5
50kgx5
60kgx5x3

Assisted chins -50x[1,2,3]x2

Machine shoulder press 30x[2,3,5,10]x2

Hammer curls
17.5+17.5x10,10,8

45 degree back raise
BW(hands behind head)x10x3

James Bland · 02-21-2010, 02:33 AM

Friday 5th Feb

Bench
30kgx5
40kgx5
45kgx3
52.5kgx3
62.5kgx3
70kgx5

Back squat
20kgx10
40kgx5
50kgx5
62.5kgx5x3

Assisted chins -50x[1,2,3]x3

20 minutes on cross trainer Hr~130bpm