5/3/1 and Grappling 4 fun Log
10-12-2011 09:43 PM
Treadmill workout. :40/:20 on/off
10-13-2011 10:24 PM
Shoulder complex, dislocates
DE Bench 2x20x45 2x3x45+67chains 6x3x105+67chains
Military 8x45 5x65 5x85 5x110 3x125 10x139
1) CS Rows 10x225 3x13,13,14,14x255.5
2) Log Press 5x95 3x5,5,6x130
1) Reverse Band Bench Green 5x135 3x13,13,13x195
2) Fat Gripz BB Curls 4x7,7,7,10x92
Mediocre workout. Felt alright but the weights just were not going up well. My abs were still monster sore from Tuesday that may be the culprit.
Gi drilling 45 minutes
Live 2x4:00 Gi 1x4:00 no Gi
Gi was a chore. Hands are going to need some conditioning. No Gi is still there and solid. I need a good two months of drilling and my no gi will be back to normal. Going to coach our guys in a tourney in Pittsburgh Saturday. Power meet next weekend.
10-13-2011 10:53 PM
I've done Judo for around 2 months now, and when I do some no Gi with some jitsu friends I feel so lost... lol.
Originally Posted by Mr.Sinister
Nice lifts though. You do jitsu? or wrestling? Never really read much about your "grappling" part of the log lol. Just impressed with your 5/3/1 progress and crazy conditioning lol.
10-16-2011 10:00 PM
Squats 2x8x45 5x95 5x115 5x135 3x185 1x205 1x225 1x245 1x265 1x285 1x295
Bench 2x20x45 5x95 5x115 5x135 1x155 paused from here 1x175 1x185 1x195 1x205
Deadlift 5x135 5x185 1x225 1x245 1x265 1x285 1x305
Felt good. Looking forward to Saturday.
I've been grappling for a few years. I used to be a wrestler. I just quit fighting last winter and I was going to focus on grappling, but I moved early in the spring and lost my gym so I haven't rolled since March or so. I am back on a limited basis now and will hopefully be back to normal by beginning of the year.
10-19-2011 06:20 AM
Treadmill. :40/:20 on/off
10-19-2011 08:42 PM
Didn't get to practice tonight so did some conditioning instead. Hopefully get to Gi tomorrow night.
10-21-2011 07:12 PM
Made weight at 198.0. Set openers at 285/195/285. Went an ate and now I'm having Fruit Loops!!!
10-23-2011 10:26 AM
My meet report:
I'm sitting here typing with a nice solid hangover. Things went pretty well. This was my first meet since lifting in the Juniors class in about 1994. I was registered in the open and masters class 198's.
Hip circles, Dislocates
Squat warmups 2x8x45 5x95 5x135 5x185 2x225 1x245 1x265
Opener 285 easy 2nd 305 still easy 3rd 320 not as easy but 3 whites. Looked at the video and depth was good, knees stayed out and head and chest were up and locked in. The only thing I noticed that I need to work on is sitting back just a little more. I am sure I had at least another 15 pounds. I had a snack then of a protein bar and a Red Bull.
Dislocates, Shoulder complex
Bench warmups 2x20x45 5x95 5x115 5x135 2x155 1x175 1x185 paused
Opener 195 no problem 2nd 210 had to put in some effort and the pause was a little long 3rd 225 3 whites and it was a max lift. The pause was ridiculously long. I could have built a campfire and made smores down there. A lot of guys were complaining. I don't know what he was seeing but everyones press took forever.
Snack #2 bowl of potato salad and a bottle of water
Hip Circles, Leg Swings
DL 5x135 5x185 1x225 1x255 1x275
Opener 300 easy 2nd 315 still pretty easy. I developed a dip somehow that I never noticed in training and after watching the video I saw it. 3rd 330 easiest of all three. Made a small adjustment and got rid of the dip and it flew up nicely. I then announced for the final flight of DL and we cleaned up. I totaled 875 and got no red lights which was an important goal for me. I got 6/7 in the open and 2/2 for my age division. After that we went out and I had wings and a Smithwicks burger along with 3-4 Blackwicks. I love those things. After that I went to a buddy of mines house who brews beer and is in the process of getting his brewers license. I hung out there and 10-12 of their new winter lager. Check them out on Facebook, Race Street Brewery.
My goals I set at the start of the year was to go 315/225/315 by the end of the year. I exceeded that by 20 pounds and did it two months early so I am pretty pleased there. I didn't achieve any of my grappling goals, but it wasn't anything I could control. I spent the last week deciding on what I am going to do next, training wise. I am sticking with my current plan of 5-3-1 with no real changes. The only thing that will change is that I'm going to work a little lower rep range for a while. Everything else will be the same. I am also going to get back to more regular rolling and padwork schedule and get in a little better shape. As soon as I am able to rent space somewhere and get the gym moved I am going to make a major workout change. I am sticking with 5-3-1 and one assistance movement, but I am going to go back to my hurricane workout for the other movements. It won't be too far off from what I used to do but a lot less volume and not nearly as intense. I also plan on slowly dropping some weight after the first of the year and getting to around 190. I would like to be able to make 170 for grappling purposes for a little while longer. At 190 I can get there no problem.
I think my lifting goals for the next year are squat 365, Bench 240, DL 385. They seem pretty doable, even with trimming off 8 or so pounds, especially if things go as planned and I don't have to do any big side work this summer.
I won't be doing anything for the next week, and I'm heading to the beach for a long weekend, Thursday to Monday, after that I'll be back to normal lifting and grappling. I'll try and get the video up later next week. My cousin is going to edit it all together for me.
10-26-2011 09:29 PM
Thai Pads 4x5:00
11-01-2011 08:56 PM
Dislocates, shoulder complex
Bench 2x20x45 2x5x95 2x5x115 5x135 5x155 10x169
1) Pulldowns 10x70 4x12,13,13,13x137.5
2) Bench 3x12,12,13x149
Standing Laterals 3x13,13,13x38.75's
Lever Bar 5x5 3x10,10,8x7.75
Conditioning circuit treadmill 7.0mph @0% incline
1) 10 count pushups Fat gripz 2x7,7x25's
2) inverted rows fatz 2x8,8xBW
3) sprints firstname.lastname@example.org mph@0%
First workout back. Dropped a little volume on triceps. We will see how it works. Seemed like I was doing too much volume.
11-03-2011 09:36 PM
Hip circles, swings dislocates
Squats 2x8x45 5x95 5x115 5x135 5x185 3x205 8x230
SSB GM's 8x65 3x14,14,15x107
1) Reverse Hypers 3x11,11,11x68
2) BB Shrugs 3x12,13,13x193.5
3) Ab Wheel 3x15,15,15xBW
Conditioning Circuit Treadmill @7.0mph @0%
1) Axle Cleans 3x4,4,4x105
2) Sprints email@example.com@0% firstname.lastname@example.org@0%
11-05-2011 03:20 PM
Thai Pads 3x3:00
No Gi drilling 1hr
11-07-2011 08:55 PM
Shoulder Complex, Dislocates
Military Press 2x8x45 5x65 5x85 5x105 10x125
1) CS Rows 10x225 4x15,15,15,15x240
2) Log Press 5x95 3x5,6,6x130.5
1) 4-Board Press 5x135 3x10,10,12x180.5
2) Fa Gripz DB Curls 4x7,7,7,9x42.5
Conditioning Treadmill Circuit @7.0mph
1) Dips 2x15,15xBW
2) Underhand Chins 2x5,5xBW
3) Sprints email@example.com firstname.lastname@example.org
Not bad. Still easing in a bit. I'll DL tomorrow and Bench Friday. I have Parent-Teacher conferences Wednesday and Thursday, but I'm off Friday. I might try and get some treadmill workouts in while I'm stuck at school. The place I was scoping out to move my gym to fell through. The guy that I thought owned it sold the place a year ago so it's back to the drawing board. I'm leaning more and more towards building another garage. If I do I'll do it a little different this time. Pole Building, metal exterior, blown insulation. Still thinking about it. I'd have to check on the taxes for it.
11-08-2011 08:27 PM
Hip Circles, Dislocates,
DL off 1.5" mats 2x5x135 5x185 3x205 3x225 10x248.5
1) GHR 3x7,7,9xMini assist
2) fat Gripz holds 3x20,22,22 sec x55's
3) Ab strap 3x12,12,12x73.5
Conditioning treadmill circuit @7.0mph @0%
1) Log Clean 3x4,4,x110
2) sprints email@example.com firstname.lastname@example.org @0%
11-11-2011 10:42 PM
Shoulder Complex, Dislocates
Bench 2x20x45 2x5x95 5x115 5x135 3x150 3x165 10x179
1) Pulldowns 12x70 4x14,15,15,15x138
2) Bench 3x12,12,14x149.5
Standing Laterals 3x8,8,8x40's
Lever Bar 5x5 3x10,10,18x5
Conditioning Treadmill Circuit @7.0mph@0%
1) Fat Gripz 10-counts 2x6,6x26.25
2) Inverted Rows 2x8,9xBW
3) Sprints email@example.com@0%
Getting back to usual. Going to have to find a kerosene heater for the garage. I have a torpedo but it's feast or famine, 75 degrees or 45 degrees. Jits and padwork tomorrow.
11-14-2011 09:07 PM
Bag work 3x3:00
Gi drilling 1 hr
No Gi drilling 45 minutes
No Gi live 3x4:00
Hip circles, swings, dislocates
Squats 2x8x45 5x95 5x115 5x135 3x185 3x215 9x243
SSB GM's 8x65 3x15,15,16x108.5
1) Reverse Hypers 3x10,10,10x70
2) BB Shrugs 3x14,14,14x194
3) Ab Wheel 3x15xBW
Conditioning circuit :40/:20 @7.0mph@0%
1) Axle Cleans 3x4,4,4x105.5
2) Sprints firstname.lastname@example.org email@example.com@0%
Going well. Weight is staying stable and lifts are slowly climbing again. Ramping up the rolling a bit starting this week.
11-16-2011 08:08 PM
Coaches Drills 4x2:00
Thai Pads 2x5:00
Shoulder Complex, Dislocates
DE Bench 2x20x45 3x45+67chains 3x85+67chains 6x3x105+67chains
Military 8x45 5x65 5x95 3x115 10x132.5
1) CS Rows palms facing 10x225 4x12,13,13,13x245
2) Log Press 5x95 3x5,6,8x131
1) 4 board Press 5x135 3x10,11,14x181
2) Fat Gripz DB Curls 4x7,7,8,10x42.5
Conditioning Circuit Treadmill @7.0mph
1) Dips 2x15,16xBW
2) Underhand Chins 2x5,6xBW
3) Sprints firstname.lastname@example.org email@example.com @0%
11-19-2011 06:43 PM
Gi Drilling 1 hr. No live
Gi Drilling 1 hr.
No Gi drilling 1 hr.
No Gi live 3x5:00
Hip Circles, Dislocates, Leg Swings
DE Box Squats 2x8x45 2x2x45+purples 6x2x104+purples
DL (off 1.5" mats) 5x135 5x185 added belt 3x205 3x235 10x263.5
1) GHR 3x7,7,12xmini assist
2) Fat Gripz Holds 3x22,24,25 seconds x 55's
3) Ab Strap 3x12,12,13x73.75
Skipped conditioning tonight. I am beat from rolling today plus my schools team is playing a district semifinal game tonight at home and I'm going to that.
Thursday I got my first stripe on my white belt. It's only taken 11 years. Haha. I'm going to up the Gi stuff a little over the next few week near home to do some training. The home gym is too far away to travel to every night. The no Gi is still pretty there. I can still move, I just need to drill back in my old stash of technical stuff and get myself in shape. Weighed in at 197.0 before practice. I easily have 10lbs of bf I can loose, but not quite yet.
11-22-2011 04:05 PM
Shoulder complex, dislocates
Bench 2x20x45 2x5x95 5x115 5x135 5x150 3x170 8x189
1) bench 3x12,12,15x150
2) Pulldowns 8x90 4x15x140
Standing Laterals 3x8,8,9x40's
Lever Bar 5x5 3x10,10,20x5
Skipped conditioning because I got a late start. The daughter had basketball.
11-23-2011 03:00 PM
Bag work 3x3:00
Gi drilling 1:15 hr
Gi live 3x3:00
Not bad. Actually had the wherewithal to secure a few lapel chokes in different positions. Couldn't quite finish them yet but they were tight enough to let me transition into other things that did work.
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