5/3/1 and Grappling 4 fun Log

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  1. Results from last cycle

    Max by formula. Change from last
    Bench. 233. -9 lbs
    Squats. 322. -41 lbs.
    Military. 139. Same
    DL. 403. -17 lbs.

    All dropped a hood bit except military. I'm confident it is just because my 1's week was the week back after the tournament. My other weeks were all solid. I think I'll be back on track this cycle so I'm taking my usual jumps.

    New max number
    Bench. 185.5
    Squats. 285
    Military. 105 mini's
    DL. 320. Plus 1" mats

    Thinking of doing a SARM's run this summer. Still looking into it though.

  2. Monday 5/7/12
    Treadmill workout
    Warmup 1x4:00. 40/20
    [email protected]@2.5%
    [email protected]@2.5%
    [email protected]@2.5%[email protected]@2.5%

  3. Tuesday 5/8/12
    Hip circles, swings, dislocates
    Squats 2x8x45 8x115 5x135 5x185 5x215 12x242.5 1x265 2x1x285 easy
    Lever bar 2x5x5 3x7,9,15x6.25
    SLDL 8x135 3x8x185
    Treadmill circuit @[email protected]%
    1) reverse hypers 3x10x88
    Ab wheel 3x5,6,10x14 chains
    2) log cleans 3x5x122.5
    Ab twists 3x18x25
    3) Zercher squats 3x8x90
    4) sprints [email protected]@2.5%[email protected]@2.5%

  4. Wednesday 5/9/12
    Treadmill workout
    1x4:00 warmup
    [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 1hour
    Gi live 3x3:00

  5. Thursday 5/10/12
    No Gi 1 hour drilling
    Gi 7x5:00

    Friday 5/11/12
    Rotator cuff
    DE Bench 2x20x45 added 54 chains 3x45 3x65 3x85 8x3x106+54 chains
    Military 8x45 added mini's 5x45 5x65 5x80 15x90
    CS Rows palms down 10x225 4x15x251.5
    Treadmill circuit @[email protected]%
    1) log 3x6x116.5
    CS rows fats 3x9,10,15x197
    2) 4-boards 3x9,12x15x137.5
    Fatz DB curls 3x6,6,9x37.5's
    3) dips 3x14,16,20xBW
    Inverted rows 3x11,12,12xBW
    4) sprints [email protected]@2.5%[email protected]@2.5%

    Weight was at 182.0 post workout last night. I'd lime to see 180, but really I can make it from here with relative ease.

  6. Saturday 5/12/12
    Gi drilling 45 minutes
    Gi live 3x5:00
    No Gi drilling 45 minutes
    No Gi live 3x5:00

    Good session. No new or beginner guys so we were able to work on our stuff, de la riva and 1/2 guard lockdown, my bread and butter.

    Treadmill work tomorrow and more max effort grass cutting. On a positive note I finally sold my house. Sad to see the garage go, but I'll be happy to see all that $$$, as well as not have to pay utilities, taxes, and insurance on a place I don't live in. Also I won't have to cut the grass but 2 more times and I can finally work on my yard. I do need to find somewhere to store my mats and equipment for now.

  7. Monday 5/14/12
    Hip circles, swings, dislocates
    DE squats 2x8x45 added light bands 2x45 2x85 2x105 8x2x121
    DL 1" mats 5x135 5x185 3x235 15x272
    Lunges 3x8,10,10x40's
    Treadmill circuit @[email protected]%
    1) GHR 3x6,7,10xBW
    Ab strap 3x8,10,10x82
    2) Axle cleans 3x5x112
    Band rotations 3x6,8,8xMini
    3) Box jumps 3x5,6,6x7 chains
    4) sprints [email protected]@2.5%

  8. Tuesday 5/15/12
    Treadmill workout
    Warmup 1x4:00
    [email protected]@2.5%[email protected]@2.5%
    [email protected]@2.5%[email protected]@2.5%
    [email protected]@2.5%[email protected]@2.5%

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

    Pretty tired. Think I need some carbs.

  9. Wednesday 5/16/12
    Rotator cuff
    Bench 2x20x45 8x95 5x115 5x135 3x155 13x167 2x185.5 3x185.5
    Chins 6x5,5,5,10,12,14xBW
    Treadmill circuit @[email protected]%
    1) bench :x8,12,14x141
    Fatz Pulldowns 3x10,12,15x106
    2) standing laterals 3x16x32.5's
    DB shrugs 3x8,10,14x70's
    3) 10 countz 3x8x36.25's
    4) sprints [email protected]@2.5%

    Band pushdowns 3 sets
    Band row complex 3 complexes.

    Very tuff workout. The diet and rolling and conditioning are starting to take a toll on my lifting performance. I just have to gut out 3 more workouts until the tournament. I'll do some sprint work and a hard roll tomorrow. I am going to try some extra carbs Friday before squats to see if that helps. I think I'm going to stay around a 182 post practice weight. I'll just have to suffer a tougher cut next Friday. I don't want to lose anymore strength or endurance. I'm am right about where I need to be conditioning and strength wise and other than being tired yesterday I'm feeling really good on the mats.

  10. Thursday 5/17/12
    No-Gi drilling 1 hour
    Gi live 8x5:00

    Friday 5/18/12
    Hip circles, swings
    Squats 2x20x45 8x115 5x135 5x185 3x225 10x256.5
    Lever bar 5x5 3x7,10,15x6.25
    SLDL 8x135 3x8,9,10x185.5
    Treadmill circuit @[email protected]%
    1) reverse Hypers 3x10x90
    Ab wheel 3x5,7,10x14 chains
    2) bag flips 3x8x110
    Twists 3x20x20
    3) SSB squats 3x6,8,8x117
    4) sprints [email protected]@2.5%

    Bit tough but not like Wednesday night. Had some extra carbs today and last night. Weighed out at182lbs last night. Feeling pretty good about next weekend.
    On a side note, I've decided I'm gonna try a SARM's run, probably an 8 week run starting in August. Also decided on a PH cycle, maybe next spring.

  11. Saturday 5/19/12

    Gi drilling 40 minutes
    Gi live 3x5:00
    No Gi drilling 40 minutes
    No Gi live 5x5:00

    181.6 lbs bodyweight, post workout.

    Sunday 5/20/12
    Rotator cuff
    DE Bench 2x20x45 added chains 3x45 3x65 3x85 8x3x108+54 in chains
    Military 8x45 added mini's 5x45 3x75 3x85 13x95
    CS Rows palms down 10x225 4x15,15,15,16x255
    Treadmill circuit @[email protected]%
    1) log press 3x6x117
    CSRows fatz 3x9,10,15x198
    2) 4-boards mid grip 3x11,14,15x138
    Fatz DB curls 3x6,7,10x37.5's
    3) dips 3x14,17,20xBW
    Inverted rows 3x12xBW
    4) Sprints [email protected]@2.5%

    Sprint work tomorrow, last weight session and rolling session Tuesday. I'll do a final hard sprint session Wednesday and also start no carb and water loading Wednesday as well. Weigh-ins are closed at 6:00, Friday and I don't want to miss them. Taking half a day off Friday if weight isn't where I need it Thursday. Feeling pretty good so far.

  12. Monday 5/21/12
    1x4:00 warmup
    [email protected]@2.5%
    [email protected]"2.5%
    [email protected]@2.5%

    Pretty solid.

  13. Tuesday 5/22/12
    [email protected]@2.5%
    [email protected]@2.5%
    [email protected]@2.5%

    No-Gi drilling 35 minutes
    No-Gi live 5x5:00
    Gi live 6x5:00

    Slight change of plans. Treadmill and practice tonight, last lactic acid workout tomorrow. Weight was 180.6 after practice. Plan is to do weights tomorrow, treadmill Thursday and then go to the gym and do my cut Thursday night. I'll go super low carb starting tomorrow and Thursday and also water up tomorrow and Thursday until about 3:00. Then I'll be ready to strip it off. Weigh-ins are 3-6 pm on Friday.

  14. Wednesday 5/23/12
    Hip circles, swings
    DE Squats 2x8x45 added lights 2x45 2x85 2x105 8x2x122+light bands
    DL 1" mats 5x135 5x185 3x235 3x265 13x288
    Lunges 3x4x47.5's
    Treadmill circuit @[email protected]%
    1) GHR 3x6,7,11xBW
    Ab Strap 3x9,10,10x82.25
    2) Sumo DL 3x5x186 1" mats
    Band rotations 3x8xMini
    3) box jumps 3x6x7 chains
    4) sprints [email protected]@2.5%

  15. Started cut workout at 178.6. This used to be a somewhat cool test of mental toughness for me, now it just plain SUCKS!!!!!!!!!!!!!!!!!!!!!!!!!

  16. Tournament report. Made weight Friday night at 174.8. Had a few meals and a decent nights sleep and was ready to go. Tournament started an hour and 15 minutes late as usual. I did Blue Belt open and had three other people. All actual Blue Belts. First match, I won 14-2, second I believe it was 12-0. Might have been the other way around. Anyway, here they are:



    Tuesday 5/29/12
    Rotator Cuff
    Bench 2x20x45 8x95 5x115 5x135 3x155 11x176.5
    Chins 6x5,5,5,10,12,15xBW
    Treadmill Circuit @[email protected]%
    1) Bench 3x8,13,15x141.5
    Fatz Pulldowns 3x10x13x15x108
    2) Laterals 3x10,12,14x35's
    DB Shrugs 3x8,10,15x70's
    3) 10-countz 3x3x40's
    4) Sprints [email protected]@2.5%

    Band Pushdowns 3x35xmini
    Face Pulls circuit 3xMini

    Not bad for first one back after the tournament.

  17. Thursday 5/31/12
    Hip Circles, Swings, Dislocates
    Squats 2x8x45 8x115 5x135 5x185 3x225 3x255 8x271
    Lever Bar 2x5x5 3x7,11,17x6.25
    SLDL 8x135 3x8,10x15x186
    Treadmill Circuit @[email protected]%
    1) Reverse Hypers 3x10x91.5
    Ab Wheel 3x6,9,10x14 chains
    2) Log Cleans 3x3,4,4x127.5
    Ab Twists 3x22x20
    3) SSB Squats 3x10x125
    4) Sprints [email protected]@2.5%

    Not a great workout. Squats were really tough. My form broke down on at least three reps. I think I am going to stay at this max number for another cycle.

  18. Monday 6/4/12
    Rotator cuff
    DE Bench 2x20x45 3x45+54 3x65+54 3x85+54 8x3x108.5+54 chains
    Military 8x45 added mini's 5x45 5x70 3x90 12x100+ Mini's
    CS Rows 10x225 4x15,15,5,18x255.5
    Treadmill circuit @[email protected]%
    1) log Press 3x6x117.5
    CS Rows 3x9,12,15x198.5
    2) 4-boards mid grip 3x11,15,15x138.5
    DB Curls 3x6,9,10x37.5's
    3) Dips 3x15,18,20xBw
    Inverted Rows 3x12,13,14xBW

    Ordered a SARM's run today. Gonna start it next Monday. 8 weeks Osta and S-4.

  19. Tuesday 6/5/12
    Gi practice. Drilling 1:15 hours
    Live 4x3:00

    Went with a good purple we just got from Hawaii, courtesy of the United States Marine Corps. Rorion Gracie school. Felt great. He is gonna be a real asset to the team and to me. Hopefully I can return the favor.

  20. Wednesday 6/6/12
    Hip circles, swings, dislocates
    DE squats 2x8x45 2x45+light 2x85 2x105 8x2x123+light bands
    DL 1" 5x135 5x185 3x235 2x285 11x305
    Lunges 3x5,6,6x47.5's
    Treadmill circuit @[email protected]%
    1) GHR 3x6,8,12xBW
    Ab strap 3x10x82.5
    2) Axle cleans 3x3x117.5
    Landmines 3x6x45
    3) box jumps 3x6,6,8x7 chains
    4) sprints [email protected]@2.5%

    SARM's on their way. PCT should be shipped shortly.

  21. Thursday 6/7/12
    Gi live 9x5:00

    Off till Monday. Have a party to go to tonight. SARM's arrived on wednesday. I am starting them on Monday. I'm not a BB type but I might post up some before shots just for ****s and giggles. I need to get bodyfat done Tuesday. I'd like to compare before and after numbers. Also BW was 179.4 post practice yesterday and strength is still going up, slowly and steadily. I got a tournament set for July 7th in Philly. The good fight.

  22. Sunday 6/10/12
    Rotator cuff
    Bench 2x20x45 8x95 5x115 5x135 3x150 17x159 2x187 3x187
    Chins 6x5,5,5,11,13,15xBW
    Treadmill circuit @[email protected]%
    1) Bench 3x9,14,14x142
    Fatz Pulldowns 3x11,15,15x110
    2) seated laterals 3x12,13,13x30's
    Db shrugs 3x8,12,15x70's
    3) 10-countz 3x3,4,5x40's
    4) sprints [email protected]@2.5%

    Band pushdowns 3x36xMini
    Face pulls complex 3x6xMini

    Good workout. Took a PWO and had a little bit of placebo going since I started my SARM's run today. 25 Osta and 50 S-4. I had heard it was foul tasting, but wholly ****. It tastes like the south bound end of a north bound mule.

  23. Monday 6/11/12
    Warmup 1x3:00. Straight runs at no incline
    6:[email protected]
    5:[email protected]
    4:[email protected]
    Rope 1x3:00

    Tuesday 6/12/12
    Hip circles, rotator cuff, dislocates
    Squats 2x8x45 8x115 5x135 5x185 3x225 14x242.5 2x1,1x285
    SSB GM's 8x95 3x10,10,12x130
    Lever bar 2x5x5 3x7,11,18x6.25
    Treadmill circuit @[email protected]%
    1) reverse Hypers 3x10x93
    Ab wheel 3x8,10,10x14 chains
    2) bag flips 3x8,9,9x110 bag
    Twists 3x22x25
    3) SSB Squats 3x10,10,11x130
    4) sprints [email protected]@2.5%

    Cooked. Good workout. Gi tonight which is going to be difficult as blown as my legs feel.
    Going to do runs the next two days and then OHP on Friday.

  24. Wednesday 6/13/13
    Warmup 1x3:00
    6:[email protected]
    5:[email protected]
    5:[email protected]

    Thursday 6/14/12
    Rotator Cuff
    DE Bench 2x20x45 3x45+minis 3x65+minis 3x85+minis 8x3x91+minis
    Military 8x45 5x45+minis 5x65+minis 3x75+minis 3x85+minis 15x91.5+minis
    Croc Rows 8x50 4x12,15,15,16x71.5
    Treadmill Circuit @[email protected]%
    1) Log Press 3x5,5,6x120
    Fatz DB Rows 3x12,13,14x35's
    2) Skull Crushers 3x12,14,15x78.5
    Fatz BB Curls 3x6,6,9x80.5
    3) Dips 3x16,19,20xBW
    Inverted Rows 3x12,14,14xBW
    4) Sprints [email protected]@2.5%

    Gi Live [email protected]:00
    No-Gi Live [email protected]:00

    I am cooked. Sore tired and just worn out. Ready for an easy day tomorrow. Light treadmill work and some drilling tomorrow night. Tough day Saturday, lots of live and then a cheat day on the diet for fathers day. Weighed out at 179.8LBS.

  25. Saturday 6/16/12

    No Gi drilling about 45 minutes
    No Gi live 6x5:00

    Hip circles, swings
    DE box squats 2x8x45 2x45+lights 2x85+lights 2x105+lights 8x2x124+lights
    DL (1.5" mats) 5x135 5x185 3x235 3x255 16x275
    Step ups 2x8,8x50's 6x55's
    Treadmill circuit @[email protected]%
    1) GHR 3x6,10,13xBW
    Ab strap 3x10x82.75
    2) Sum DL 1.5" 3x5x187
    Landmines 3x6,6,8 45.25
    3) box jumps 3x8x7chains
    4) sprints [email protected]@2.5

    Felt really good. SARM's are kicking in I think. Felt good, conditioning good and I had hardly eaten anything. Weight is slowly going down and strength is still going up. Weighed out today at 179.8 after a good sized meal last night.


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