N
nodgodbod
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Hey all,
I've just taken up grappling - 3 x two and a half hour sessions a week - and I'm looking for a weight routine that TRY to help maintain my strength. The last 3 months I have been doing a 5 session per week rountine - using 5x5 for the compound lifts (bench, squat, deadlift, olympic cleans, shoulder press, row) and some higher rep work for biceps/triceps. I was able to dedicate a single day of the week to chest, back, legs, shoulders etc. - the gains in strength were good.
Obviously 5 days weights and 3 days jujitsu cannot be done by a mortal like myself.
I was thinking the following:
Tuesday:
5x5 flat bench
3x8 weighted dips
5x5 barbell row
5x5 cleans
Thursday:
5x5 olympic squats
5x5 cleans
3x8 deadlifts/good mornings using light weight
Friday:
5x5 shoulder press
5x5 weighted pullups
3x8 lying tricep exts.
3x8 barbell curls
Jujitsu training takes care of cardio and is on monday, wed, sat - and my gym is closed on sunday. Diet wise - I'm still on the Bobo ultra clean low GI diet and I'll need to modify it with more cals (probably extra flax and skim milk) to make up for my extra energy expenditure.
Please criticise as you see fit.
Thanks
I've just taken up grappling - 3 x two and a half hour sessions a week - and I'm looking for a weight routine that TRY to help maintain my strength. The last 3 months I have been doing a 5 session per week rountine - using 5x5 for the compound lifts (bench, squat, deadlift, olympic cleans, shoulder press, row) and some higher rep work for biceps/triceps. I was able to dedicate a single day of the week to chest, back, legs, shoulders etc. - the gains in strength were good.
Obviously 5 days weights and 3 days jujitsu cannot be done by a mortal like myself.
I was thinking the following:
Tuesday:
5x5 flat bench
3x8 weighted dips
5x5 barbell row
5x5 cleans
Thursday:
5x5 olympic squats
5x5 cleans
3x8 deadlifts/good mornings using light weight
Friday:
5x5 shoulder press
5x5 weighted pullups
3x8 lying tricep exts.
3x8 barbell curls
Jujitsu training takes care of cardio and is on monday, wed, sat - and my gym is closed on sunday. Diet wise - I'm still on the Bobo ultra clean low GI diet and I'll need to modify it with more cals (probably extra flax and skim milk) to make up for my extra energy expenditure.
Please criticise as you see fit.
Thanks