The Mad Titan's Infinity Gym

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Cast Iron BJJ Strength Training Program

Block 2/Day 1(Lower Body)

Safety Bar Box Squats:

5 X 4 X 90kg

Rack Pulls:

5 X 4 X 90kg

Barbell Roll Outs:

3 X 5

Heel Drops:

3 X 5

 

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The Cast Iron Strength BJJ Program

Block 2/Day 2(Upper Body)

Football Bar Bench Press:

5 X 3 X 50kg

Incline Hex Press:

4 X 6 X 12kg

Football Bar Rows:

4 X 6 X 60kg

Pulldowns:

4 X 6 X 68kg

ITY Raise:

4 X 6 X 6kg

 

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The Cast Iron BJJ Strength Program

Block 2/Day 3(Lower Body)

Trap Bar Deadlifts:

5 X 4 X 100kg

Safety Bar Box Squats:

5 X 4 X 95kg

Heel Drops:

3 X 6

Barbell Roll Outs:

3 X 6

 

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The Cast Iron BJJ Strength Program

Block 2/Day 4(Upper Body)

Football Bar Bench Press:

5 X 3 X 52kg

Football Bar Rows:

4 X 8 X 62kg

Pulldowns:

4 X 8 X 75kg

ITY Raise:

4 X 6 X 6kg

Incline Hex Press:

4 X 6 X 14kg

 

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The Cast Iron Strength BJJ Program

Block 2/Day 5(Lower Body)

Trap Bar Deadlift:

5 X 4 X 105kg

Safety Bar Box Squats:

5 X 4 X 100kg

Barbell Roll Outs:

3 X 6

Heel Drops:

3 X 6

 

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The Cast Iron Strength BJJ Program

Block 2.Day 6(Upper Body)

Football Bar Bench Press:

5 X 3 X 55kg

Barbell Rows:

4 X 6 X 65kg

Pulldowns:

4 X 6 X 81kg

I-T -Y Raises:

4 X 6 X 6kg

 

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The Cast Iron BJJ Strength Program

Block 2/Day 7(Deload)

SS Bar Box Squats:

4 X 6 X 100kg

Incline Hex Press:

4 X 6 X 16kg

Chest Supported Dumbbell Rows:

3 X 8 X 20kg

Heel Drops:

3 X 5

Plank:

3 X 45 Seconds

 

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The Cast Iron Strength BJJ Program

Block 2/Day 8(Deload)

Trap Bar Deadlifts:

4 X 6 X 107kg

Football Bar Bench Press:

4 X 6 X 50kg

Trap Bar Rows:

4 X 6 X 70kg

Dead Hangs:

3 X 3 Seconds

End of Block II

 

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Cast Iron Strength BJJ Program

Block 3/Day 1

Safety Bar Box Squats:

5 X 3 X 107kg

Football Bar Incline Bench Press:

5 X 3 X 40kg

Pulldowns:

4 X 6 X 82kg

Heel Drops:

3 X 5

Plank:

3 X 60 Seconds

 

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Cast Iron Strength BJJ Program

Block 3/Day 2

Football Bar Bench Press:

5 X 3 X 57.5kg

Barbell Rows:

4 X 6 X 65kg

Rack Pulls:

5 X 3 X 92.5kg

 

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When they close the gyms again for Lockdown II

 

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[KnightTemplar]

Scotland is back in full Lockdown from today. All non-essential businesses will be required to close, and that of course includes the gym.

Lockdown II will last for at least two weeks. I'll have to train with Kettlebells and Calisthenics for Strength. I'll also start Jogging again, although that gets logged on another site.

 

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