Strength & Conditioning + Brazilian Jiu Jitsu: October 2023

Tuesday, October 31, 2023

31-Oct Day 4

Legs -

Leg extensions 6sets 30*/25*/20*/20/20/15-20

Working Weight: 3 plates then 1/2 per set for 4 sets

Leg press 4sets 30*/30*/25-30/20-25

Working Weight: 40 to 140

Banded Hack Squats 4sets 20*/20*/20/20 (green band)

Working Weight: 20/40/60

Superset with Lunges x20(BW/10/15)

Lying leg curls 5sets 25*/20*/15/12/8-10

Working Weight: 3/4/5/6

30-Oct Day 1

Day 1

Bench press 6x15*/12*/10*/8/8/6-8

Working Weight - Bar/10/20/60/82.5kg

Reverse grip chins 6sets max reps

Incline bb press 4x10*/8/8/6-8

Working Weight - Bar/45/70kg

Reverse grip Lat pull 4x 10*/8/6/6

Working Weight 30/50/70kg

Flat db flye 4x15*/12*/10/8

Working Weight - 12.5kg

T bar rows 4x 12*/10*/8/8

Working Weight - 25kg

Dips 4x10- 20

Reverse grip bb rows 4x10*/8/8/6-8

Working Weight - Just each 50kg

Thursday, October 26, 2023

26-Oct Day 2/Astro

Arms

Incline db curls 5sets 15*/12*/10/8/6

Working weight: 7.5/10/12.5/15kg

Thick bar curls 4sets 10*/8/8/6-8

Working weight: 2.5/12.5/17.5

Hammer curls 3sets 8*/8/6-8

Working weight: 12.5/15/17.5kg

Rope pushdowns 4sets 25*/20*/15/12-15

Working weight: 7.5/10/12.5/15kg

Lying tricep extensions 4sets 15*/12*/10/8-10 (skullcrushers)

Working weight: 15/25/25kg

Single arm db tricep extensions 4sets 12*/10*/8/8 (kickbacks)

Working weight: 2.5/4/5kg

Wednesday, October 25, 2023

25-Oct Day 4

Legs -

Leg extensions 6sets 30*/25*/20*/20/20/15-20

Working Weight: 3 plates then 1/2 per set for 4 sets

Leg press 4sets 30*/30*/25-30/20-25

Working Weight: 40 to 140

Banded Hack Squats 4sets 20*/20*/20/20 (green band)

Working Weight: 20/40/60

Superset with Lunges x20(BW/10/15)

Lying leg curls 5sets 25*/20*/15/12/8-10

Working Weight: 2/3/4/5

Tuesday, October 24, 2023

24-Oct Day 3

Calves & Delts Workout

Standing calf raises 6sets 25*/25*/20/20/15-20/12-15

Working weight: 10/20/30/40

Seated calf raises 3sets 12*/10-12/8-10

Workibg Weight: 15/30/50

Face pulls 3x15-20

Working Weight: 12.5

Incline db laterials for rear delts - 12*/10/8

Working Weight: 5kg

Seated db presses - 12*/10*/8/6-8

Working Weight: 12.5/15 (17.5/20)

Side laterials - 12*/10*/8/8

Working Weight - 2.5/4/5kg

Standing military press 4sets 10*/8*/8/6-8

Working Weight - bar/30/40

Wide grip upright row 3sets 10*/8/8

Working Weight - 20/35kg

Monday, October 23, 2023

23-Oct Day 1 / Astro

Day 1

Bench press 6x15*/12*/10*/8/8/6-8

Working Weight - Bar/10/20/60/80kg

Reverse grip chins 6sets max reps

Incline bb press 4x10*/8/8/6-8

Working Weight - Bar/45/70kg

Reverse grip Lat pull 4x 10*/8/6/6

Working Weight 20/40/60kg

Flat db flye 4x15*/12*/10/8

Working Weight - 12.5kg

T bar rows 4x 12*/10*/8/8

Working Weight - 25kg

Dips 4x10- 20

Reverse grip bb rows 4x10*/8/8/6-8

Working Weight - 50kg

5k Astro

20-Oct Boxing

45min Boxing

1k Row

Thursday, October 19, 2023

19-Oct Day 2

Arms

Incline db curls 5sets 15*/12*/10/8/6

Working weight: 7.5/10/12.5/15kg

Thick bar curls 4sets 10*/8/8/6-8

Working weight: bar/10/15kg

Hammer curls 3sets 8*/8/6-8

Working weight: 10/15/17.5kg

Rope pushdowns 4sets 25*/20*/15/12-15

Working weight: 7.5/10/12.5/15kg

Lying tricep extensions 4sets 15*/12*/10/8-10 (skullcrushers)

Working weight:10/15/25/25kg

Single arm db tricep extensions 4sets 12*/10*/8/8 (kickbacks)

Working weight: 2.5/4/5kg

Wednesday, October 18, 2023

18-Oct Day 4

Legs -

Leg extensions 6sets 30*/25*/20*/20/20/15-20

Working Weight: 2 plates then 1/2 per set for 4 sets

Leg press 4sets 30*/30*/25-30/20-25

Working Weight: 40 to 140

Banded Hack Squats 4sets 20*/20*/20/20 (green band)

Working Weight: 20/40/60

Superset with Lunges x20(BW/10/15)

Lying leg curls 5sets 25*/20*/15/12/8-10

Working Weight: 1/2/3/4

Tuesday, October 17, 2023

17-Oct Day 3

Calves & Delts Workout

Standing calf raises 6sets 25*/25*/20/20/15-20/12-15

Working weight: 10/20/30/40

Seated calf raises 3sets 12*/10-12/8-10

Workibg Weight: 15/30/50

Face pulls 3x15-20

Working Weight: 10

Incline db laterials for rear delts - 12*/10/8

Working Weight: 5kg

Seated db presses - 12*/10*/8/6-8

Working Weight: 12.5/15 (17.5/20)

Side laterials - 12*/10*/8/8

Working Weight - 2.5/4/5kg

Standing military press 4sets 10*/8*/8/6-8

Working Weight - bar/30/35kg

Wide grip upright row 3sets 10*/8/8

Working Weight - 20/35kg

Monday, October 16, 2023

16-Oct Day 1

Day 1

Bench press 6x15*/12*/10*/8/8/6-8

Working Weight - Bar/10/20/60/80kg

Reverse grip chins 6sets max reps

Incline bb press 4x10*/8/8/6-8

Working Weight - Bar/45/70kg

Reverse grip Lat pull 4x 10*/8/6/6

Working Weight -10/30/60kg

Flat db flye 4x15*/12*/10/8

Working Weight - 12.5kg

T bar rows 4x 12*/10*/8/8

Working Weight - 25kg

Dips 4x10- 20

Reverse grip bb rows 4x10*/8/8/6-8

Working Weight - 50kg

Sunday, October 15, 2023

15-Oct WOD

Hip and back mobility

5 Rounds of -

10x Squat 12.5kg

10x Scap PU

10x PUs

10x Back Raise

10x 2F Glute Act.

10x Crunch

10x Wall Sliders

HFS

4 rounds of -

25x PUs

10x 16kg KB Swings

14-Oct WOD

5 Rounds of -

10x Squat

10x Scap PU

10x PUs

10x Back Raise

10x 2F Glute Act.

10x Crunch

10x Wall Sliders

HFS

5 rounds of -

20x PUs

5x Deadlifts 50kg

8-Oct WOD

10 Rounds of -

20x PUs

20x Squats

Abs

7-Oct WOD

10 Rounds of -

20x PUs

20x Squats

Abs

6-Oct WOD

10 Rounds of -

20x PUs

20x Squats

Abs

Thursday, October 5, 2023

5-Oct Day 2

Arms

Incline db curls 5sets 15*/12*/10/8/6

Working weight: 7.5/10/12.5/15kg

Thick bar curls 4sets 10*/8/8/6-8

Working weight: bar/10/15kg

Hammer curls 3sets 8*/8/6-8

Working weight: 10/15/17.5kg

Rope pushdowns 4sets 25*/20*/15/12-15

Working weight: 7.5/10/12.5/15kg

Lying tricep extensions 4sets 15*/12*/10/8-10 (skullcrushers)

Working weight:10/15/25/25kg

Single arm db tricep extensions 4sets 12*/10*/8/8 (kickbacks)

Working weight: 2.5/4/5kg

Wednesday, October 4, 2023

4-Oct Day 4

Legs -

Leg extensions 6sets 30*/25*/20*/20/20/15-20

Working Weight: 2 plates then 1/2 per set for 4 sets

Leg press 4sets 30*/30*/25-30/20-25

Working Weight: 40 to 140

Banded Hack Squats 4sets 20*/20*/20/20 (green band)

Working Weight: 20/40/60

Superset with Lunges x20(BW/10/15)

Lying leg curls 5sets 25*/20*/15/12/8-10

Working Weight: 1/2/3/4

Tuesday, October 3, 2023

3-Oct Day 3

Calves & Delts Workout

Standing calf raises 6sets 25*/25*/20/20/15-20/12-15

Working weight: 10/20/30/40

Seated calf raises 3sets 12*/10-12/8-10

Workibg Weight: 15/30/50

Face pulls 3x15-20

Working Weight: 10

Incline db laterials for rear delts - 12*/10/8

Working Weight: 2.5/5

Seated db presses - 12*/10*/8/6-8

Working Weight: 12.5/15 (17.5/20)

Side laterials - 12*/10*/8/8

Working Weight - 2.5/4/5kg

Standing military press 4sets 10*/8*/8/6-8

Working Weight - bar/30/35kg

Wide grip upright row 3sets 10*/8/8

Working Weight - 15/30kg

Monday, October 2, 2023

2-Oct WOD

3 Rounds of -

10x 60kg Flat Bench

10x 25kg BO Single Arm Row

10x 12.5kg HC

3 Rounds of -

10x 25kg BDs Incline Row

10x 25kg BB Curl

10x 25kg DB Pullover

4 Rounds of -

25 PUs plus 12/10/8/6

X Body Weight Row

X 12.5kg BC

1-Oct WOD

30min Spin

5 Rounds of -

10x Squat

10x Scap PU

10x PUs

10x Back Raise

10x 2F Glute Act.

10x Crunch

10x Wall Sliders

HFS

4 rounds of -

25x PUs

10x 16kg KB Swings

4k Walk