5/3/1 and Grappling 4 fun Log

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  1. Wednesday 2/15/12
    Hip circles, swings, dislocates
    Squats 2x8x45 5x115 5x135 5x185 3x225 10x250
    SSB GM's 8x85 3x12,12,15x116.5
    Fat lever bar 8x5 3x14,18,20x5
    Treadmill circuit @[email protected]%
    1) Reverse Hypers 3x10,10,10x81
    Ab Wheel 3x10,12,15x7 in chains
    2) Bag Flips 3x6,6,6x110 bags
    Twists 3x18,18,18x20
    3) Front hurdles 3x8,9,10x2 hurdles
    4) sprints [email protected]@2.5%
    3 minutes rest
    Band GM's 3x15,15,15x green

    Decent workout. Wrestling match tomorrow and off work Friday and Monday. I'm going to miss Gi tomorrow for the match, but I'll still get in Saturday. I'll actually miss next Saturday for districts but then I should be solid 2-3 times a week. Gotta get my **** together, I want to do another UGC tournament in april and hopefully run into that same guy again that beat me in no Gi.


  2. Friday 2/17/12
    Rotator Cuff
    DE Bench 2x20x45 3x45+40 3x65+40 3x85+40 8x3x105+40
    Military 8x45 5x45+mini 3x65+minis 3x75+mini 15x81+mini
    CS Rows (Palms Down) 8x225 4x13,13,14,15x250.5
    Treadmill Circuit @[email protected]%
    1) Log Press 3x6,6,6x110.5
    CS Rows Fatz 3x8,8,12x196
    2) Mid Grip 4 board Press 3x10,11,14x135
    Fatz BB Curls 3x8,8,10x76
    3) Inverted Rows 3x8,8,8xBW
    Dips 3x8,8,8xBW
    4) Sprints [email protected]@2.5%

    Not a bad workout. Gi and No Gi tomorrow. Weight is staying right around 190 and I'm feeling pretty good.
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  3. Saturday 2/18/12
    Gi drilling. 45 minutes
    Gi live 3x5:00
    No Gi drilling 30 minutes
    No Gi live 2x5:00

    Bodyweight 183.6. Little low. Cheat day today. I'm getting either a box of fudge stripes or a box of pop tarts, and a half gallon of chocolate milk. I've also decided on a nice size lay down freezer and filling it with venison. I'll wait for one to wander into our orchard this summer. I can't afford 96% beef anymore and I can only eat so much chicken.

  4. Sunday 2/19/12
    Hip circles, swings, dislocates
    DE Squats 2x8x45 2x45+light 2x65+light 2x85+light 8x2x113.5+light
    DL (3" mats) 5x135 5x185 3x225 2x250 13x270
    Lunges 3x6,6,8x45's
    Treadmill circuit @[email protected]%
    1) GHR 3x6,6,9xBW
    Ab strap 3x10,14,15x76.25
    2) Axle cleans 3x5,5,5x108.5
    Band Rotations 3x8,9,9xDouble micro
    3) Box Jumps 3x8,8,8xBW
    4) Sprints [email protected]@2.5%

    Band GM's 3x16,16,16xGreen
    Some grip stuff for fun.

  5. Monday 2/20/12
    Rotator Cuff
    Bench 2x20x45 8x115 5x135 3x155 12x171
    Chins 5x5,5,6,7,9xBW
    Treadmill Circuit @[email protected]%
    1) Bench 3x9,11,15x131
    Chins 3x5,5,7xBW
    2) Standing Laterals 3x12,12,15x32.5's
    DB Shrugs 3x11,15,15x62.25's
    3) 10 count Fatz 3x4,6,6x32.5's
    4) Sprints [email protected]@2.5%
    3 minutes rest
    Band Pushdowns 3x31,31,31xMini

    Decent workout. Feeling pretty decent. I think that the meal plan and really monitoring things has helped a great deal. I feel like I'm gaining strength while maintaining body fat and perhaps even lowering it a tad. Weighed 188.0 at wrestling practice today. Moved bench to today so that I could get to wrestling practice tomorrow and Wednesday since we have districts this weekend. I am also going to miss Gi on Thursday. I forgot but Thursday is my daughter's birthday dinner.
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  6. Thursday 2/23/12
    Hip circles, swings, dislocates
    Squats 2x8x45 5x115 5x135 5x185 3x210 2x240 9x265 1x285
    SSB GM'S 8x85 3x12,15,20x117
    Fat lever bar 8x5 3x15,20,20x5

    That's it for today. It's the daughters 7th birthday and we are having a dinner for her. Districts this weekend so no workout until Sunday or Monday.

  7. Sunday 2/26/12
    Rotator Cuff
    DE Bench 2x20x45 3x45+40 3x65+40 3x85+40 8x3x105+40
    Military 8x45 5x45+minis 5x65+minis 3x75+minis 15x85.5+minis
    CS Rows Palms Down 8x225 4x13,14,15,15x251
    Treadmill Circuit @[email protected]%
    1) Log Press 3x6,6,6x111
    CS Rows Fatz 3x9,9,13x196.5
    2) Mid Grip 4-boards 3x11,12,15x136
    Fatz BB Curls 3x8,9,10x76.5
    3) Dips 3x9,9,10XBW
    Inverted Rows 3x8,8,9xBW
    4) Sprints [email protected]@2.5%

  8. Tuesday 2/28/12
    DE Squats 2x8x45 2x45+light 2x75+light 2x95+light 8x2x115+light
    DL 3" mats 5x135 3x185 3x225 2x255 11x285
    Lunges 3x7,8,9x45's
    Treadmill circuit @[email protected]%
    1) GHR 3:x6,6,11xBW
    Ab strap 3x10,15,15x76.5
    2) Axle sumo DL 3x6,6,6x160
    Band Rotations 3x9,9,9xDouble Micro
    3) Box Jumps 3x8,8,9xBW
    4) Sprints [email protected]@2.5%
    3 minutes rest then
    Band GM'S 3x17,17,17xGreen
    Gi grip stuff 3 sets

    Pretty good workout. Back was cooked afterwards. Still is. I plan to Bench Thursday and then I'm off until Sunday or Monday. We have regionals this week and 8 kids going. I'd like to see three make it to states. One kid should go unless he chokes, two others have a good shot, I'd say even 50/50. Both would need an upset, but not a big one. Both of their semi's matches are very winnable. I'd like to see three go, it would be helpful in the rebuilding process of our program, plus they are good kids and I'd like to see them make it.

  9. For the cycle: Estimated max new working max
    Bench 239 182 reset
    Squats 344 280
    Military 128 95+minis
    DL's 389 310 no mats

    Bench tomorrow start of cycle #14. Feeling good. I was thinking of buying that Rotatoreliever. Anybody have any experience with it? I normally wouldn't even look at stuff like that, but the guys on Elitefts.com are advertising it and seem to think that it is useful. Only thing is that it is pretty pricey ($130). Any opinions?

  10. Thursday 3/1/12
    Rotator Cuff
    Bench 2x20x45 8x95 5x115 5x135 16x155
    Chins 5x5,5,6,8,10xBW
    Treadmill Circuit @[email protected]%
    1) Bench 3x10,13,15x131.5
    Chins 3x5,5,8xBW
    2) Seated Laterals 3x15,17,18x25's
    DB Shrugs 3x8,8,8x70's
    3) 10-counts Fat Gripz 3x6,6,6,x32.5's
    4) Sprints [email protected]@2.5%

    Band Pushdowns 3x32,32,32xMini
    Band Face Pulls 1 set x mini

    Pretty solid workout. Lower back and glutes are still really sore from Tuesday. I'm off until Sunday or Monday.

  11. Monday 3/5/12
    Hip circles, swings, dislocates
    Squats 2x8x45 8x115 5x135 5x185 3x210 14x238
    Stiff DL 8x135 3x12,12,15x177.5
    Fat lever bar 8x5 3x17,20,20x5
    Treadmill circuit @[email protected]%
    1) Reverse Hypers 3x10x82
    Ab Wheel 3x11,14,15x7 chain
    2) Log Cleans 3x4,4,4x120
    Ab twists 3x20x20
    3) side hurdles 3x8,8,9x2 hurdles
    4) sprints [email protected]@2.5%
    3 minutes rest
    Band GM's 3x18xGreen
    Gi grip work.

    Pretty good workout. Smashed my leg walking into the gym. Hurt like a bitch. Then smashed the back of my head into the bar while picking up some plates, that one really hurt. Now I have a sore thigh and a bump on my head. WTF??!!
    Wrestling is over for me. We had one state qualifier, but a hell of a good year as a team, 15-2. First winning season since 2002. Hopefully this will start the rebuilding process. We had a great tradition and like 40 seasons with winning records in a row until things fell apart a few years ago thanks to a disastrous coaching change. I think we are headed in the right direction now for the long road. The community is back in the game and that is usually a great sign.

  12. Tuesday 3/6/12

    Shadow boxing 1x3:00
    Coaches drills 4x2:00
    Thai pads. 3x3:00

    Nice and easy.

    Wednesday 3/7/12
    Rotator cuff
    DE bench 2x20x45 added 47 in chains. 3x45 3x65 3x85 8x3x105
    Military 8x45 added minis 5x85 5x65 5x75 16x85
    Croc's 8x50 4x10,11,12,15x70
    Treadmill circuit @[email protected]%
    1) Log press 3x6x111.5
    Fatz DB rows 3x12,12,14x30's
    2) skulls 3x10x75
    Fatz DB Curls. 3x8,10,10x35's
    3) Dips 3x10,11,12xBW
    Inverted rows 3x8,9,10xBW
    4) sprints [email protected]@2.5%

  13. Thursday 3/8/12
    Gi
    Just live 8x5:00
    Felt pretty good considering I was off the mats 3 full weeks for wrestling.

    Friday 3/9/12
    Hip circles, swings, dislocates
    DE squats 2x8x45 added light bands 2x45 2x65 2x85 2x105 8x2x115.5
    DL floor 5x135 5x185 3x235 2x255 15x268
    Step-ups 3x8x47.4's
    Treadmill circuit @[email protected]%
    1) GHR 3x6,6,12xBW
    Ab strap 3x11,15,15x76.75
    2) axle cleans 3x5x110
    Band rotations 3x9,9,10xMicro
    3) box Jumps 3x4x7chain
    4)sprints [email protected]@2.5%

    No extra today, going out and getting loaded and stuffing myself with bar food. Good night.

  14. Monday 3/12/12
    Rotator cuff 15x5
    Bench 2x20x45 5x95 5x115 5x135 3x155 15x164
    Chins 5x5,5,6,10,11xBW
    Treadmill Circuit @[email protected]%
    1) Bench 3x10,14,15x132.5
    Fatz Pulldowns 3x12x90
    2) seated laterals 3x12,13,14x27.5's
    DB Shrugs 3x8,8,9x70's
    3) 10-counts 3x4x35's
    4) Sprints [email protected]@2.5%
    3-minutes rest
    Bands Pushdowns 3x33xMini
    Band Complex 3circuits with mini

    Not bad. Going to try and get to a BJJ practice tomorrow since I missed Saturday thanks to a massive hangover. I haven't put down that much booze in a while. A curse upon the houses of Guinness ,Jameson, and Smithwicks. Must be why the call Ireland, Disneyland for adults.

  15. Tuesday 3/13/12
    Thai pads 3x3:00
    Gi drilling 1hour
    Gi live 2x5:00

    Wednesday 3/14/12
    Hip circles, swings, dislocates
    Squats 2x8x45 8x115 5x135 5x185 3x225 13x252
    SLDL 8x135 3x12,15,15x178
    Lever bar 5x5 3x18,20,20x5
    Treadmill circuit @[email protected]%
    1) reverse hypers 3x10x83
    Ab wheel 3x15x7 chains
    2) bag flips 3x6,6,7x110 bag
    Twists 3x22x20
    3) front hurdles 3x8,10,10x2 Hurdles
    4) Sprints [email protected]@2.5%
    3 minutes rest
    Band GM's 3x19xGreen
    Gi grip 3 sets

    Gi tomorrow. All live after warmups.

  16. Thursday 3/15/12
    Gi live about 8x5:00

    Friday 3/16/12
    Rotator cuff
    DE bench 2x20x45 added 47 in chains 3x45 3x65 3x85 8x3x105.5
    Military 8x45 added minis 5x45 5x65 5x80 14x90
    Croc Rows 8x50 4x10,11,14,15x70.5
    Treadmill circuit @[email protected]%
    1) log press 3x6x112.5
    Fatz DB rows 3x13,14,15x30's
    2) skull Crushers 3x10,12,12x76
    Fat DB curls 3x6,6,8x37.5's
    3) dips 3x10,12,12xBW
    Inverted rows 3x10xBW
    4) Sprints [email protected]@2.5%

  17. Saturday 3/17/12
    Thai pads 3x3:00
    Gi Drilling about 45 minutes
    Gi live 3x5:00
    No Gi drilling about 30 minutes
    No Gi live 2x3:00

  18. Monday 3/19/12
    Hip circles, swings, dislocates
    DE squats 2x8x45 added light bands 2x45 2x75 2x100 8x2x116
    DL 5x135 5x185 3x225 2x255 14x283.5
    Step-ups 3x8,10,11x47.5's
    Treadmill circuit @[email protected]%
    1) GHR 3x6,7,12xBW
    Ab strap 3x12,15,15x77
    2) sumo axle 3x6,6,7x165 1" plates double over
    Band rotations 3x10xDoubled micro
    3) box jumps 3x4,4,5x7 chain
    4) sprints [email protected]@2.5%

  19. Wednesday 3/21/12
    Rotator cuff
    Bench 2x20x45 8x95 5x115 5x135 3x160 12x173
    Chins 5x5,5,7,10,11xBW
    Treadmill circuit @[email protected]%
    1) Bench 3x10,15,15x133
    Fatz pulldowns 3x15x91
    2) seated laterals 3x12,15,16x27.5's
    DB shrugs 3x8,9,9x70's
    3) 10-counts 3x4,4,6x35's
    4) Sprints [email protected]@2.5%
    3 minutes
    Band pushdowns 3x34xMini
    Face pull circuit 4 circuits with mini

    Looking at another tournament april 21st in Hamburg again. Hoping to get my hands on that same brown that tapped me last time.

  20. Thursday 3/22/12
    Gi drilling. About 30 minutes of basic chokes
    Gi live 10x5:00

    Good workout. Moving pretty well although the competition in the room is a little limited. Finished my first bow and arrow choke and actually pulled it on top and rolled into it.
    I was scheduled to squat today, but I had possibly the worst week of work I've ever had, so I'm going out for bar food and Guinness and then arena football.
    We have a purple belt coming up from the mother school for Gi tomorrow to teach so I'm going to take it real easy tonight. Also got 2 tournament possibilities, april 21st in hamburg, PA and east stroudsburg, PA on may 7th. I'd like to do both but I'm not sure I can afford that.

  21. Saturday 3/24/12
    Gi drilling 1 hour
    No Gi drilling 1 hour
    No Gi live 6x5:00

    Got to roll with a purple that came and taught classes from the mother school. I matched up pretty well no Gi. I really wanted to roll Gi with him, but it didn't happen. I want to see and feel what those advanced guys do with my Gi. I think that is work that I need.

    Sunday 3/25/12
    Treadmill sprints 40/20 on/off
    Warmup 3 minutes
    [email protected]@2.5%
    [email protected]@2.5%
    [email protected]@2.5% [email protected]@2.5%

    2 minutes rest between m

  22. Monday 3/26/12
    Hip circles, swings, dislocates
    Squats 2x8x45 8x115 5x135 5x185 3x225 3x245 11x266
    Stiff DL 8x135 3x13,15,15x178.5
    Fat lever bar 2x5x5 3x19,20,20x5
    Treadmill circuit @[email protected]%
    1) reverse Hypers 3x10x84
    Ab wheel 3x5x14 chains
    2) log cleans 3x4,5,5x121
    Twists 3x24x20
    3) side hurdles 3x8,10,10x2 hurdles
    4) sprints [email protected]@2.5%

    Not bad. Skipped extra work tonight. We have the wrestling banquet. Going to get and extra roll in tomorrow in the Gi. I may start teaching an additional no Gi class on Thursday's starting this week or next. I'll have to see how my wife's schedule shakes out first.

  23. Tuesday 3/27/12
    Treadmill workout
    Warmup 3:00
    40/20 on/off. 7:00 rounds
    [email protected]@2.5%
    [email protected]@2.5%
    [email protected]@2.5% [email protected]@2.5%

    Gi drilling 1:15 hours
    Gi live 4x5:00

  24. Wednesday 3/28/12
    Rotator cuff
    DE bench 2x20x45 3x45+47chains 3x65+47 chains 3x85+47chains 8x3x106+47 chains
    Military 8x45 added light bands 5x45 5x65 5x75 3x85 13x95
    Crocs 8x50 4x10,13,15,15x71
    Treadmill circuit @[email protected]%
    1) log press 3x6x113
    Fatz DB rows 3x12x32.5's
    2) skulls 3x12,12,14x77
    Fatz DB curls 3x6,6,8x37.5's
    3) Dips 3x10,14,16xBW
    Inverted rows 3x10xBW
    4) Sprints [email protected]@2.5%

  25. Thursday 3/29/12
    Treadmill workout :40/:20
    Warmup 3:00
    [email protected]@2.5%[email protected]@2.5%
    [email protected]@2.5%[email protected]@2.5%
    [email protected]@2.5%[email protected]@2.5%

    Gi drilling :30 minutes
    Gi live 8x4:00
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