Having two injury-free training weeks in a row was not something that was looking likely in 2014, but it finally happened. I started rolling harder, lifting more, and dialing in my diet. 

 

Sunday got my week off to a good start with a hard and fast-paced competition drilling session. I’m planning on adding another drilling day into my Brazilian jiu jitsu training. This will put me at four days a week with BJJ and three days with weightlifting. This is about as many days as I can train without interfering with family time, school, and personal training obligations. 

 

Monday I also got some good news. I learned that our competition team has changed names and we will now be competing under Round Table BJJ. I was hoping that I would be able to compete before the New York Summer Open in July, but that doesn’t look too probable. My weekends are pretty full from now until then. Two of the weekends in June I will be on vacation in the Outer Banks, so if anyone knows a gym where I can do a couple days of weightlifting, please let me know. 

 

 

My weightlifting went great again. Now I’m on week four of a twelve-week program and this week I will start to go heavier. Heavy cleans, heavy presses, and heavy Romanian deadlifts. I would say heavy squats, but I am easing my way back into them. This falls in the “I know I shouldn’t, but I just have to” category. I’ve had a groin injury for the last two years and back squats have become pretty painful. I switched to front squats, which was an easy transition, especially with Olympic weightlifting, but now my knees are starting to bother me. So now I will slowly work on getting my back squat stronger and hope for the best. 

 

My diet is also looking good. I’m working hard on getting my body composition right and not worrying about how much I actually weigh. Right now I weigh 218lbs and am consuming about 3,700 calories daily with a macronutrient ratio of sixty percent carbs, twenty percent protein and twenty percent fat. I noticed I was consuming too much fat at lunch time, so I cut some out there and I added some more carbs to my post-workout meal. Now my post-workout meal consists of 110g carbs, 50g protein, and 3g fat. This should help with my recovery after workouts. At this stage in my competition career, recovery is the most important thing. 

 

Sunday - BJJ

 

Competition drilling

 

Monday (AM) - Weightlifting

 

  • Cleans- 82.5kg x4, 85kg x4, 87.5kg x4, 90kg x4
  • Dumbbell Bench Press- 95 lbs 4x5
  • Overhead DB Extension- 70 lbs 3x12
  • Core Work

 

Monday (PM) - BJJ

 

Arm across setups for arm bars and lapel chokes, rolling.

 

Wednesday - BJJ

 

Drilling, rolling

 

Thursday - Weightlifting

 

  • BB Squat- 325 lbs 4x5
  • BB Rows- 150 lbs 3x12
  • Hammer Curls- 40 lbs 3x12
  • Core Work

 

Saturday - Weightlifting

 

Barbell Complex w/70kg, 72.5kg, 72.5 kg:

  • Hang Clean x4
  • Push Press x4
  • Speed Squat x5

 

  • Romanian Deadlift - 110kg 4x5
  • Trap Bar Shrug- 97.5kg 3x12
  • Towel Pull-Up- 14,13,12
  • Core Work

 

James Kearns is an active Brazilian jiu jitsu competitor and also trains and competes in Olympic weightlifting. Learn more about James at his website, BJJ Barbell Strength, and follow his journals here every week.

 

Photo courtesy of D-Kline Design Photography.

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