Since my training has become a lot more jiujitsu-focused, I have been setting up my workouts a little bit differently.
Basically I am working on areas that will have the most carry-over into my jiujitsu game. Obviously having strong legs is really important (this has been a HUGE help to me when it comes to avoiding being swept, and getting my guards tighter), but I can't forget about my shoulders and back. I will of course do other work since I don't want to actually neglect any body parts, but my focus has been placed more on developing a very strong "core" (ew).
Due to everything that has been going on as well as my work (and life) schedule, my lifting has been cut down to 3x a week, so I have to fit in as much as I can in as little time possible. The following schedule is kind of a rough idea of what my training will look like starting this Sunday, with my jiujitsu classes being separate:
First session:
Squat (heavy) - 3 or 4 working sets of 1-5 reps
+ 2 compound leg movements, 2 smaller accessory movements (often single-leg work)
Light plyometrics
Heavy ab training
Second session:
Squat (medium) - 3 or 4 working sets of paused or deadstop reps
+ Deadlifts OR Rackpulls, 2 upper back accessory movements
Plyometrics
Third session:
Squat (light) - 3 or 4 working sets of high(er) reps
+ 1 hamstring movement, 1 heavy chest movement, 2 accessory movements for triceps and shoulders
Medium ab training
Also worth noting, I do pullups and pushups on all of these days, including some of my "off" days. Yoga and mobility work is done every day now.
Types of squats vary. Some days I do regular squats, other days I will do front squats or a variation. This schedule isn't set in stone. Sometimes I will sub out movements and add in things like good-mornings, box deadlifts, etc. The point is keeping a certain pattern going: squat every workout, heavy a heavy PC-focused movement every workout, and accessorize as needed. Always some kind of a pushing and pulling movement, even if that's just pullups and pushups.
And a LOT more ab work. And cardio. I do some cardio now...yeah. Blegh.
So without further ado, here is Thursday's training:
Front Squats:
bar x bunch
95x5
115x5
135x3
155x3 (x2)
(ALL front squats super-setted with lateral bench jumps)
DB Incline Press:
30's x 8
40's x 8
50's x 6 (x2)
Straight-arm Pulldowns:
some weight x 3 sets of 10
Seated DB Press:
25's x 10
30's x 8 (x2)