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S&C UnderGround >> (plz crit) 3 day strength routine


11/4/12 1:04 AM
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i pee blood
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Member Since: 12/15/11
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trying to get back some of my college strength for BJJ. A few years off due to injuries and a brutal work schedule, but might as well chug milk, eat burgers and drink bacon grease while working on my strength numbers during winter months
w/o days: tues/thurs/sat
* = warm up set
tues:

10*,*8, 3x5 squats (high bar)
3x8-10 Glute ham raises or swiss ball leg curls
Bench 10*,8* 3x5
BB rows 10*,8 3x5
Roman chair situps 4x10

thurs:
cleans, 5*,5*,5* 3x5
Overhead press 10,8* 3x5
weighted chins 3x5
towel pull ups 2-3x failure
Turkish get ups 3x5

Sat:
Squats 10,8, 3x5
Deadlifts 2x5
Bench 10,8, 3x5
cable scarecrows 5x10
hanging Leg raises 4x10
if i feel like it: 3x10 upright rows or some extra tricep work
11/4/12 2:48 AM
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Leigh
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Looks good Phone Post
11/7/12 2:04 PM
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LiftStrong
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Yeah, solid plan there.
11/7/12 6:50 PM
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Chocolate Shatner
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Only tweak I would make would be to Saturday. Make your bench your first movement, and then the legs second. Since bench might take some starch out of your sails, I'd go for a single leg movement, like Split Squats or such.
11/8/12 10:54 PM
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DaddyO4
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ttt
11/9/12 3:12 PM
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None So Blind
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Why not just do Starting Strength? Can't really think of much that's better for someone coming off a long layoff.

Your whole program is essentially SS with a few extra exercises added (which Rip would say is a big no-no, ESPECIALLY if you are still doing BJJ while lifting, since your recovery ability will already be taxed).

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