5/3/1 and Grappling 4 fun Log

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  1. Tuesday 1/3/12
    Treadmill workout 3:00 warmup
    6:00@6.1mph
    6:00@6.6mph
    6:00@7.1mph
    3:00@7.6mph

    Pretty routine. Still sick as ****. Upper tomorrow, Gi on Thursday. Diet is back on track as of yesterday. Back to tracking it on the phone.


  2. Wednesday 1/4/12
    Dislocates, rotator cuff
    DE Bench 2x20x45 3x45+mini 3x65+mini 6x3x85+mini
    Military 8x45 5x75 5x95 3x115 12x126
    CS Rows 10x225 4x13,13,10,10x256
    Treadmill Circuit @6.8mph
    1) Log Press 3x8,9,9x105.5
    CS Rows 3x8,9,9x185
    2) Reverse Band Press 3x12,12,12x155
    Fatz DB Curls 3x8,8,8x35's
    3) Man maker rows 3x6,6,8x30's
    4) Sprints 4@7.7mph@0%

    Not bad. Still sick.
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  3. Thursday 1/5/12
    Gi live 20 minutes
    Gi drilling 40 minutes
    Gi live again 3x5:00

  4. Friday 1/6/12
    Hip circles, swings, dislocates
    DE Squats 2x8x45 2x45+light bands 2x85+light 6x2x109+light
    DL 2.5" deficit 5x135 5x185 3x225 15x253
    One leg squats 3x8,10,10x25
    Treadmill circuit @6.8mph@0%
    1) GHR 3x8,8,12xmini assist
    Ab Strap 3x10,11,12x75
    2) axle cleans 3x4,4,5x107.5
    Twists 3x26,26,26x10
    3) box Jumps 3x6,6,7xBW
    4) sprints 4@7.8mph@0% incline

    Not bad, particularly on the DL's. I also worked on better cleans with the axle. I had planned on broad jumps for this day, but there simply isn't enough room in the new gym for them. Went to coach wrestling afterwards. Won our home meet pretty convincingly. Still had a lot of mistakes to work on. Gi and no Gi today.
    Weight is going down again after the holidays, 190.4 Thursday after rolling.

  5. Saturday 1/7/12
    Gi drilling 1 hr
    No Gi drilling 1 hr
    Live 2@6:00 no Gi 3@6:00 Gi.

    Weighed out today at 188.4. Today was a cheat day and had BBQ chicken and ribs with fries and iced tea. Feeling good and actually moving well. Found out that our instructor at the home gym basically said I'm testing for blue in may. I don't know? I still don't have all this gi stuff down and I don't think he knows I only have one stripe. We shall see. I feel like I'm only one good bump in the head away from wearing a helmet and riding the short bus to school when I'm wearing the Gi.
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  6. Sunday 1/8/12
    Shoulder complex, dislocates
    Bench 2x20x45 2x5x95 5x115 3x140 3x160 10x180.5
    Pulldowns 10x75 4x15,17,20,20x145
    Treadmill circuit @7.0mph
    1) bench 3x12,14,15x126
    Chins 3x4,4,5xBW
    2) cable laterals 3x11,12,14x10.25
    DB Shrugs 3x11,12,12x60's
    3) 10 counts fatz 3x6,6,7x30's
    4) sprints 4@8.0mph

    Average workout, but conditioning is improving a good bit. Benched today so I could go to wrestling practice tomorrow, also to take advantage of a bit of a re-feed yesterday.

  7. Tuesday 1/10/12
    Treadmill Workout 3:00 warmup
    6:00@6.2mph 6:00@6.7mph 6:00@7.2mph 3:30@7.7mph @0%
    Thai workout
    Shadow Boxing 3:00
    Coaches drills 4x2:00
    Thai Pads 3x3:00


    Wednesday 1/11/12
    Hip Circles, Swings, Dislocates
    Squats 2x8x45 5x95 5x115 5x135 3x185 3x225 13x247.5
    45 Degree Hypers 3x12,13,15x20
    Treadmill Circuit @7.1mph@0%
    1) reverse Hypers 3x10,10,10x77
    Ab Wheel 3x7,7,11x7chains
    2) Log Cleans 3x5,5,8x116
    Twists 3x28,28,28x10
    3) Side jumps 3x6,6,8x2 Hurdles
    4) Sprints 4@8.1mph@1% incline

    Not bad at all. Squats and DL's still climbing well even though the bodyweight is coming down. Had a home match tonight and beat a local ri-val tonight on criterion, and we did it with two starters out with Ringworm. Gi tomorrow and Friday I'm going to try and get to wrestling practice and actually workout instead of just coach. I may try and hit upper body tomorrow also so i am off Friday to get to practice.

  8. Thursday 1/12/12
    Shoulder complex, dislocates
    Bench 2x20x45 3x45+minis 3x65+minis 6x3x86+minis
    Military 8x45 5x85 3x105 3x120 9x133.5
    CS Rows palms facing 8x225 4x12,13,14,15x235
    Treadmill circuit @7.2mph
    1) log press 3x9,9,9x106
    CS rows fat Gripz 3x9,9,11x186
    2) reverse band press 3x12,12,13x155.5
    Fatz DB Curls 3x8,8,9x35's
    3) man maker rows 3x6,7,10x30's
    4) sprints 4@8.2mph@1%incline

    Little off on the OHP. Everything else good.

    Gi rolling 10minutes
    Gi drilling 1:00
    Position rolling 10x1:00
    Gi live 2@5:00

    Wrestling practice tomorrow hopefully. I have a feeling I'm going to be pretty sore. Bodyweight at 187.6. It's coming off nicely.

  9. Friday 1/13/12
    Wrestling practice
    Just drilled for about an hour. Nice and easy.

    Saturday
    Gi drilling 45 minutes
    Gi live 3x5:00
    No Gi drilling 45 minutes
    No Gi live 3x5:00

    Not bad. Weight at 186.0 after practice. I may try and hit a treadmill workout tonight. We will see how my hips feel later.

  10. Sunday 1/15/12
    Hip circles, swings, dislocates
    DE squats 2x8x45 2x45+light 2x85+light 6x2x110+light
    DL (2.5" mats) 5x135 5x185 3x215 2x245 13x268
    One leg squats 3x10,10,12x25
    Treadmill circuit @7.3mph @0%
    1) GHR 3x8,8,13xMini assist
    Ab strap .x10,11,13x75.25
    2) DB Cleans 3x8,8,8x50.5
    Twists 3x30,30,30x0
    3) box jumps 3x6,6,8xBW
    4) sprints 5@8.3@1.5% incline

  11. Monday 1/16/12
    Treadmill workout
    3-4-5mph warmup
    6:00@6.3mph
    6:00@6.8mph
    6:00@7.3mph
    4:30@7.8mph
    1:15@8.3mph

    Not bad. Awfully cold in the garage tonight.

  12. Tuesday 1/17/12
    Rotator Cuff, Dislocates
    Bench 2x20x45 5x95 5x115 5x135 3x150 2x170 6x190.5 2x1,1x190.5+ 7 in chains
    Pulldowns 10x75 4x15,19,20,20x146
    Treadmill Circuit @7.4mph @0%
    1) Bench 3x13,15,15x126.5
    Chins 3x4,4,6xBW
    2) Cable Laterals 3x11,13,14x10.5
    DB Shrugs 3x11,13,14x60's
    3) 10-counts 3x6,6,9x31.25's
    4) Sprints 5@8.4mph@2.5%

    Conditioning is going well. Finally hit a wall on bench. I got 12 full cycles in so I consider it a success to get that far. I think it is mostly due to the weight cut, so I'm pretty happy. I didn't seem to fall off too much just more a case of progress halting. I am resetting my maxes on both bench and OHP and starting over. Squat and DL are still going strong so I'm sticking with the current progressions. Gi tonight. Anxious to see what my weight is.

  13. Tuesday 1/17/12
    Gi drilling 1 hr
    Gi live 3x5:00

  14. Wednesday 1/18/12
    Treadmill workout 3-4-5-6 warmup
    6:00@6.9mph
    6:00@7.4mph
    6:00@7.9mph
    1:40@8.4mph

    Thursday 1/19/12
    Hip Circles, swings, dislocates
    Squats 2x8x45 5x95 5x115 5x135 5x185 3x205 2x235 10x261.5 2x1,1x275 pretty easy
    45 Hypers 3x14,14,17x20.25
    Treadmill circuit @7.5mph
    1) reverse Hypers 3x10,10,10x78
    Ab wheel 3x7,8,13x7 chains
    2) log cleans 3x5,6,8x117
    Twists 3x32,32,32x10
    3) front hurdles 3x8,8,10x2 hurdles
    4) sprints 5@8.5mph@2.5% incline

    Going to miss grappling tonight because of snow. I wanted to go but the wife was complaining. Missing is gonna hurt. I was right on target to make weight, but now I'll have to adjust. Sucks. Roads aren't even that bad.

  15. Friday 1/20/12
    Treadmill conditioning
    3-4-5-6 warmup
    6:00@7.0mph
    6:00@7.5mph
    6:00@8.0mph
    2:25@8.5mph

    Not bad. Gi and no Gi tomorrow. OHP Monday, DL Tuesday and just a cardio workout Wednesday and Thursday. Maybe a wrestling practice. Feel pretty good about next weekend.

  16. Monday 1/23/12
    Rotator cuff, dislocates
    DE Bench 2x20x45 3x45+minis 3x65+minis 6x3x87+minis
    Military (with choked minis) 8x45 5x65 3x75 11x85
    CS Rows palms facing 8x225 4x12,13,14,18x235.5
    Treadmill circuit @7.5mph
    1) log press 3x9,9,10x106.5
    CS Rows fatz 3x9,9,13x187
    2) reverse band bench 3x12,12,14x156
    Fat Gripz db curls 3x8,9,10x35's
    3) man maker rows fatz 3x6,8,10x30's
    4) sprints 5@8.5mph@2.5% incline

    Decent workout. I'm switching up military to using the minis. I've had good success with it in the past. I missed practice on Saturday again thanks to a foot of snow. DL tomorrow and also Gi practice. I may even try to get over for another roll on Thursday, we'll have to see.

  17. Tuesday 1/24/12
    Hip Circles, Swings, Dislocates
    DE Squats 2x8x45 2x45+lights 2x85+lights 6x2x111+lights
    DL 2.5" mats 5x135 5x185 3x225 2x255 12x273 (misload, was supposed to be 283) 2x1,1x315 Pretty easy.
    One leg Squats 3x8,8,8x27.5
    Treadmill Circuit @7.5mph
    1) GHR 3x6,6,6xBW finally no assistance
    Ab Pulldowns 3x10,11,14x75.5
    2) Axle Cleans 3x4,5,5x108
    Twists 3x34,34,34x10
    3) Box Jumps 3x6,6,9xBW
    4) Sprints 5@8.5mph@2.5% incline

    Decent workout. DL are feeling good despite the misload. Finaly did GHR's without help. Took a little under a year.

    For the cycle: Estimated max new working max
    Bench 228 180 reset
    Squats 349 276.5
    Military 174 90+minis
    DL's 382 299

  18. Gi drilling 45 minutes
    Gi live 4x5:00
    Bodyweight 184.6

  19. Grappling tournament report:

    UGC in Hamburg PA

    Weighed in at 179.0 but got bumped up to 180-190lbs anyways. They did no gi first which was unusual. First match was a real good grappler/wrestler that I've seen before. He was a purple belt. I pulled guard and had a sunset drop sweep, but it ended in a scramble and I didn't get any points out of it. I thought I should have at least gotten an advantage since I ended on top. I secured an arm and trapped it behind his back but could not get his guard open for like two minutes. They stood us up again and he shot just as I pulled guard so I was down 2-0 on the takedown. I eventually got to half guard lockdown and tried to secure old school. I got close a few times but couldn't get it, so I changed to dogfight, limp-armed, beat his granby and got the sweep. We got into another scramble after I left an arm out, like a dummy, and I ended up with a north south choke on him. It didn't tap him but took enough out of him to allow me to do a funky step over straight into mount for 4 and a 6-2 win.
    Second match was a Renzo Gracie guy, I was told he was a pretty good brown belt. I took a shot and after some whizzer and hip to hip fighting he pulled guard but I was deep enough I got 2. We got into half guard with a knee shield and I sat back to an achilles lock. I had it tight and I could have sworn it was gonna go, but it didn't and after a scramble he got side mount. Down 3-2. I got to lockdown and tried for old school but he was so tall it wouldn't go. I switched to dogfight again and after another hip to hip fight i sat him down for a sweep, up 4-3. I then passed him with a butterfly pass. He got guard back while I was looking for mount, up 7-3. I should have stalled it out and won, but being hardheaded I wanted 1 more pass before I finished and i got caught pulling and arm for a double under sweep. He caught the armbar and I tapped. Truth be told if I had been in better shape I know I would have beaten him, he was cooked. 2nd place 170-190 advanced.
    Gi I was in white belt. I pulled guard and had a quick sweep. I then had a butterfly pass but only got to half guard so I switched to instep pass and hit the side, up 5-0. I went for mount, but got hipped over by surprise. I was able to pull his arm across by the sleeve as we went over and we ended up in gift wrap position. I was going to try the gift-wrap sweep, but as I turned for it he pushed his arm away from his body and I hipped a leg over for arm bar. I popped my head and gave his sleeve a tug and he tapped pretty quickly. In the finals I rolled with a team mate. and we went relatively easy. 1st place Gi white belt.
    I will get in a little better shape for the next one and I need to be a little stronger (in terms of muscular endurance) for these new weight divisions. I was still stronger than any of my opponents, but it wasn't by as wide a margin as I was used to. Having to cut weight and also missing those last two practices definitely hurt a little. I'd really like to get in good form and roll with that brown belt again.
    I am super sore, to the point I am hobbled a little, so I probably won't do anything until like Wednesday.

  20. Friday 2/3/12
    Rotator cuff, dislocates
    Bench 2x20x45 5x95 5x115 5x135 12x153
    Chins 5x5,5,5,5,5xBW
    Treadmill Circuit @6.0mph@2.5% incline
    1) Bench 3x8,8,9x130
    Chins 3x5,5,5xBW
    2) Standing Laterals 3x12,12,14x30's
    DB Shrugs 3x11,13,1x60's
    3) 10-counts fatz 3x4,4,4x32.5's
    4) Battle Ropes 3x20 seconds

    Band Pushdowns 3x50,40,35xMicri-mini

    Tough workout. I got major sick Tuesday, I even had to leave work and I didn't go back until yesterday. I lost 8lbs in 36 hours. Sucked big time. I got a set of battle rope at the tournament and I'm going to start using them instead of sprints on upper days. Ho[efully in the summer I can get to swinging a sledge every other workout. I added chins back in and I'm going to slow walk them as long as the shoulder is feeling good. I miss my chins.

  21. Saturday 2/4/12
    Gi drilling. 1 hour
    Gi live 2x3:00
    No Gi drilling 1 hour

    Taking it a little easy today. Back to normal grind starting this week. Squats tomorrow.

  22. Monday 2/6/12
    Hip circles, swings, dislocates.
    Squats 2x8x45 8x115 5x135 5x185 3x215 10x235
    SSB GM's 8x65 3x8,9,16x115.5
    Fat lever bar 8x5 3x12,17,20x5
    Treadmill circuit @6.0mph@2.5% incline
    1) Reverse Hypers 3x10,10,10x80
    Ab Wheel 3x7,8,18x7 chains
    2) log cleans 3x5,7,8x117.5
    Twists 3x16,16,16x20
    3) side hurdle jumps 3x6,8,8x2 hurdles
    4) Sprints 1@8.5mph@2.5%

    Mediocre at best. I knew it would be. I lost a full notch on my belt, maybe a little more and it showed in the squats. Not too worried but hopefully get some back. I'm back on my eating plan as of today. I'm going to up protein to 250 or so a day and keep carbs about the same, hopefully this will help. I also started glutamine Friday, 15-20 grams on workout days, 10 grams on non-workout days. My plan is to try and ramp up assistance work a fair bit these next two cycles so I have a good base for this spring, then
    make a solid push on my main 4 for the late spring and early summer. I'd still like to make my yearly goals even with a drop in BW of 8-10 lbs. I think it is doable if I can monitor my food intake properly and I don't end up working myself to death this summer. If I can ride at a slightly lower body fat I should be able carry close to the same LBM as this fall. Bodyweight after being sick and making weight last weekend was a very flat 184 on Saturday.

  23. Wednesday 2/8/12
    Rotator cuff, dislocates
    DE Bench 2x20x45 3x45+minis 3x65+minis 6x3x87+minis
    Military 8x45 5x45+minis 5x65+minis 15x76.5+minis
    CS Rows palms down 8x225 4x12,13,13,13x250
    Treadmill circuit @6.0mph@2.5%
    1) log press 3x6,6,6x110
    CS Rows Fatz 3x8,8,8x195
    2) Dips 3x12,12,15xBW
    Fatz BB curls 3x8,8,9x76.5
    3) man maker rows 3x6,6,6x35's
    4) sprints 1@8.5mph@2.5%

  24. Friday 2/10/12
    Hip Circles, Swings, dislocates
    DE Squats 2x8x45 2x45+light 2x2x85+light 8x2x112+light bands
    DL (off 3" mats) 5x135 5x185 5x225 15x255
    Lunges 3x6,6,6x45's
    Treadmill Circuit @6.0mph@2.5% incline
    1) GHR 3x6,6,7xGHR
    Ab Strap 3x10,13,15x76
    2) DB Cleans 3x6,6,6x55
    Band Rotations 3x8,8,8x double micro
    3) Box Jumps 3x6,6,10xBW
    4) Sprints 1@8.5mph@2.5%

    Band GM's 2x20,30x Lights 20xMedium

    Not too bad. I've added in more calories, about 500 or so a day, about half protein, half carbs, see if it does the trick for some lean strength and a tad bit of BW. Venison marinaded in Guinness. Adding a tad of volume on two workouts. Band pushdowns on bench and band GM's on DL day. Hoping to up the assistance a tad over the next two cycles. Also contemplating my first run of chemical enhancements, not sure yet though. If I do it won't be until I get a lot closer to some of my old PR's. We'll see. I am going to get some blood work done in a few weeks. I'm curious to see how all the years of serious weight cutting and maintaining low body-fat for sustained time has affected my test levels. I keep seeing all these old wrestlers and advanced age fighters with slightly messed up HPTA systems so I'm curious. I cut for basically 10 years with time off only after events, and I guess technically I'm now middle aged.

  25. Saturday 2/11/12
    Gi drilling 45 minutes
    Gi live 3x4:00
    No Gi drilling 30 minutes

    Bailed a little early on drilling no Gi and live. I tweaked my knee drilling takedowns. Fine today, so it was just a ding.

    Sunday 2/12/12
    Rotator cuff
    Bench 2x20x45 8x95 5x115 3x135 3x155 12x162
    Chins 5x5,5,6,6,7xBW
    Treadmill circuit @6.1@2.5%
    1) Bench 3x8,8,15x130.5
    Chins 3x5,5,6xBW
    2) Standing Laterals 3x15,15,17x30's
    DB Shrugs 3x11,14,15x61.25's
    3) 10-count pushups 3x4,4,5x32.5's
    4) Sprints 2@8.5@2.5%

    Band pushdowns 3x30,30,30xMini
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