5/3/1 and Grappling 4 fun Log

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  1. Monday 6/17/12
    Rotator cuff
    Bench 2x20x45 8x95 5x115 3x135 3x155 15x168.5 2x3,3x187
    Chins 6x5,5,5,12,15,15xBW 1x5x7
    Treadmill [email protected]@2.5%
    1) bench 3x10,14,15x142.5
    Fatz Pulldowns 3x12,15,15x112
    2) seated laterals 3x14,16,18x30's
    DB Shrugs 3x8,13,15x70's
    3) 10-counts 3x4,5,6x40's
    4) sprints [email protected]@2.5%

    Mini band pushdowns 3x37
    Mini face pull complex 3x6

    Feeling pretty good. I'm assuming it's the S-4 kicking in as the Osta is supposed to take about two weeks to kick. Run and BJJ tomorrow. Squats put off until Thursday, the daughter has a doctors appointment in Pittsburgh on Wednesday.


  2. Tuesday 6/19/12
    Treadmill workout
    1x3:00 warmup
    6:[email protected]
    6:[email protected]
    6:[email protected]

    Gi practice
    Drilling 1:15
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  3. Wednesday6/20/12
    Treadmill workout
    Warmup 1x3:00
    5:30@6.9mph-:[email protected]
    5:15@7.4mph-:[email protected]
    5:[email protected]:[email protected]

  4. Thursday 6/21/12
    Hip circles, hip swings, dislocates
    Squats 2x8x45 8x115 5x135 5x185 3x225 14x256.5 2x1,2x285
    SSB GM's 8x105 3x11,12,15x131
    Treadmill circuit @7.6mph @2.5%
    1) reverse Hypers 3x10x95
    Ab wheel 3x10x14 chains
    2) log cleans 3x4,5,5x128
    Twists 3x24x25
    3) SSB squats 3x6x140
    4) sprints [email protected]@2.5%

    Gi live 4x5:00
    No Gi live 4x5:00

    Very good workouts. Bodyweight was down to 177.4 and weight training numbers are steadily going up.

  5. Friday 6/22/12
    Rotator cuff
    DE bench 2x20x45 3x45+minis added here 3x65 3x85 8x3x91.5+minis
    Military 8x45 5x45+minis 5x65 3x80 3x90 13x97+minis
    Crocs 8x50 4x13,15,15,17x72
    Treadmill circuit @7.7mph @2.5%
    1) log press 3x5,5,6x120.5
    Fat DB rows 3x8x40's
    2) skull crushers 3x8x85
    Fatz BB curls 3x6,6,10x81
    3) dips 3x17,20,20xBW
    Inverted rows 3x12,15,15xBW
    4) sprints [email protected]@2.5%

    Gi drilling 1 hour.

    Was really burned out and tired. Feeling the effects of working in near 100 degree weather. Job is done though and I can pick up my PCT from need2. Tomorrow is a good hard rolling session and then a glorious cheat day on the diet and sitting by the pool. Final push will be on starting Monday. Feeling good about this tournament.
    •   
       


  6. Saturday 6/23/12
    No Gi drilling 1 hour
    No Gi live 4x5:00

    Sunday 6/24/12
    Treadmill
    1x3:00 warmup
    5:15@7.0mph-:[email protected]
    5:[email protected]:[email protected]
    4:[email protected]:[email protected]

  7. Monday 6/25/12
    Hip Circles, Swings, Dislocates
    DE Box Squats 2x8x45 added light bands 2x45 2x95 2x115 8x2x125+lights
    DL (1.5" mats) 5x135 5x185 3x235 3x265 15x290.5
    Step-ups 3x6x55's
    Treadmill Circuit @[email protected]%
    1) GHR 3x6,11,14xBW hands down
    Banded Abs 2x15,20xlight wrapped once 1x20xlight wrapped twice
    2) Axle Cleans 3x3,4,4x118
    Landmines 3x6,8,8x45.5
    3) Box Jumps 3x5x14 chains
    4) Sprints [email protected]@2.5%

    Good workout. Just started the banded abs on the GHR. I like them, but I'll have to tinker with the resistance to get it right. Also I decided to up me calories a bit. My weight is where it needs to be for this tournament, so I'm going to maintenance calories.

  8. Tuesday 6/26/12
    Treadmill workout
    1x3:00 warmup
    5:[email protected]:[email protected]
    4:[email protected]:[email protected]
    4:[email protected]:[email protected]

    Gi workout
    Drilling about 1 hour
    Bad Position rolling about 20 minutes

  9. Wednesday 6/27/12
    Rotator cuff
    Bench 2x20x45 8x95 5x115 5x135 3x155 3x170 13 x178 2x3,4x187
    Chins 6x5,5,5,14,15,15xBW 1x8x8
    Treadmill circuit @[email protected]%
    1) bench 3x10,15,14x143
    Fatz Pulldowns 3x10x120
    2) Seated Laterals 3x13,15,15x31.25's
    DB shrugs 3x8,14,15x70's
    3) 10-countz fatz 3x6x40's
    4) Sprints [email protected]@2.5%

  10. Thursday 6/28/12
    Treadmill
    Warmup 1x3:00
    4:[email protected]:[email protected]
    4:[email protected]:[email protected]
    3:[email protected]:[email protected]

    No Gi drilling about 30 minutes
    Gi live 6x5:00

    Very tough rolling tonight. No lower level guys tonight so it was all go. Weighed out at 176.8. Squats tomorrow and some easy drilling tomorrow night.

  11. Friday 6/29/12
    Hip circles, swings, dislocates
    Squats 2x8x45 8x115 5x135 5x185 3x225 2x255 10x271
    SSB GM's 8x105 3x10,10,12x135
    Fat lever bar 2x5x5 3x7,12,19x6.25
    Treadmill circuit @[email protected]%
    1) reverse Hypers 3x10x96
    Ab strap 3x10x84
    2) bag flips 3x9,9,10x110 bag
    Band rotations 3x8xMini
    3) squats 3x6,6,7x141
    4) sprints [email protected]@2.5%

    Very tough workout. It's a combination of dieting and getting close to overtraining I think. Also the fact that it was 95 degrees in the gym didn't help either. My form broke down a fair bit on squats. After this tournament I've got a good month of eating and charging up the batteries. I'm looking at a NAGA in early September if this tournament goes well.

  12. Saturday 6/30/12

    No Gi drilling 45 minutes
    No Gi live 8x5:00

    Monday 7/2/12
    Rotator cuff
    DE bench 3x20x45 added minis 3x45 3x65 3x85 8x3x92+minis
    Military 8x45 added minis 5x45 5x65 5x85 3x95 11x102.5
    Croc rows 8x50 4x14,15,15,18x72.5. Straps on last set
    Treadmill circuit @[email protected]%
    1) log press 3x6x121
    Fatz DB rows 3x9x40's
    2) skulls 3x9x86
    Fatz BB curls 3x6,7,10x81.5
    3) dips 3x10x7
    Inverted rows 3x8x7
    4) sprints [email protected]@2.5%

    Feeling pretty good after a few days rest. Registration for tournament complete. Blue belt executive 175lbs ( the make you go executive if you are white or blue) and advanced no Gi open 175lbs. Hopefully they won't give me a hard time with being in blue for Gi and purple/advanced for no Gi. I'd do purple Gi but I don't think they'd let me with only a white belt. Besides I've got a lot of wrestling and no Gi experience. DL and rolling tomorrow, run on Wednesday and another roll on Thursday and then it's make weight time which should be über easy this time. Looking forward to putting on some pounds and gaining some strength. I'm stalling out a bit with the cutting.

  13. Tuesday 7/3/12

    Gi Drilling 1 hour
    Gi live (Pretty light) 4x4:00

    Wednesday 7/4/12
    Hi circles, Swings, Dislocates
    DE Squats 2x8x45 added light bands 2x45 2x95 2x115 8x2x126+light bands
    DL (1 1/2" mats) 5x135 5x185 3x235 2x285 12x306.5 2x1,1x322.5
    Step-ups 3x6,6,7x55.5's
    Treadmill circuit @8.0 mph @2.5%
    1) GHR 3x6,13,15xBW hands down
    Ab Wheel 3x6,6,10x15
    2) Sumo DL 3x5x188 1 1/2" mats
    Twists 3x26x25
    3) Box Jumps 3x5,5,6x14
    4) Sprints [email protected]@2.5%

    Pretty solid for a last workout. Conditioning is good and strength has stayed up even through the weight cut.

    For the cycle

    Exercise Max by formula
    Bench 255
    Squats 361
    Military 140
    DL 429

  14. Thursday 7/5/12

    Gi live 9x5:00

    That was it. Final cut tomorrow and tournament on Saturday. I'll give a report and post up video links next week.

  15. Tournament report

    Well it was a bit of a mediocre day. I had 7 guys in my division which turned out to be a problem, believe it or not. First match was a squirmy guy who was pretty strong, probably about 30ish. Pulled guard and had a few sweeps and passes. I also gave up 2 passes trying to hit different submissions. Won 9-5. Felt a little gassed for some reason. Second match had a shorter, sticky kid. Shot a single and passed to the side. Up 5-0. Sat in side and worked the collar for a few chokes. It couldn't get anything set. Eventually I wore him down and isolated an arm and tapped him with a V-arm. Last match kid was really tough, especially with spider guard. I pulled guard and he pushed a knee through. When I stuffed it I could fell him getting ready to back step so I waited for it. He did and I hooked the leg and popped up for the sweep. I was working double under passes when I has an opportunity for a standing pass but I knew I was t go an pick up the under hook. I hit it with a guillotine in mind and landed with the guillotine tight. He jumped to his back to escape and I climbed on top, but somehow it go loose. All I got was an advantage for some reason even though I ended up in side. Things stated going downhill from here. I felt pretty spent. Not dead, just not fresh like I usually do. He got back to guard and I got a head and arm caught on a stupid hip shift because I relaxed and tried to slow down and assess myself. Triangle. Some on pretty quick and I tapped. I had hurt my neck in the semi's and wasn't taking any chances. So another final match where I was winning and got tapped. I was pretty dissappointed. On thing that really hurt was the kid in the finals had only one match before me and it was with a 17 year old kid who he worked for a few minutes then was off the mat. I think if I was fresh I would have had a better than fair shot at beating him.
    I am going to start working some new passes. I don't know what but I have to up my passing game. I feel great on my feet and on bottom. I can dictate where the fight occurs with my wrestling and I haven't found anybody I can't sweep yet. My passes are good but I think they are too predictable right now. As a rule if I pass I win if I don't I loose. That seems to be my

  16. Quote Originally Posted by Mr.Sinister
    Tournament report

    Well it was a bit of a mediocre day. I had 7 guys in my division which turned out to be a problem, believe it or not. First match was a squirmy guy who was pretty strong, probably about 30ish. Pulled guard and had a few sweeps and passes. I also gave up 2 passes trying to hit different submissions. Won 9-5. Felt a little gassed for some reason. Second match had a shorter, sticky kid. Shot a single and passed to the side. Up 5-0. Sat in side and worked the collar for a few chokes. It couldn't get anything set. Eventually I wore him down and isolated an arm and tapped him with a V-arm. Last match kid was really tough, especially with spider guard. I pulled guard and he pushed a knee through. When I stuffed it I could fell him getting ready to back step so I waited for it. He did and I hooked the leg and popped up for the sweep. I was working double under passes when I has an opportunity for a standing pass but I knew I was t go an pick up the under hook. I hit it with a guillotine in mind and landed with the guillotine tight. He jumped to his back to escape and I climbed on top, but somehow it go loose. All I got was an advantage for some reason even though I ended up in side. Things stated going downhill from here. I felt pretty spent. Not dead, just not fresh like I usually do. He got back to guard and I got a head and arm caught on a stupid hip shift because I relaxed and tried to slow down and assess myself. Triangle. Some on pretty quick and I tapped. I had hurt my neck in the semi's and wasn't taking any chances. So another final match where I was winning and got tapped. I was pretty dissappointed. On thing that really hurt was the kid in the finals had only one match before me and it was with a 17 year old kid who he worked for a few minutes then was off the mat. I think if I was fresh I would have had a better than fair shot at beating him.
    I am going to start working some new passes. I don't know what but I have to up my passing game. I feel great on my feet and on bottom. I can dictate where the fight occurs with my wrestling and I haven't found anybody I can't sweep yet. My passes are good but I think they are too predictable right now. As a rule if I pass I win if I don't I loose. That seems to be my
    Sorry for all the typo's. I'm on my phone and it's pissing me off.

  17. General rule. I'm off for a few days then back at it. I'm also off the strict diet until I'm back from vacation July 28th. I'll get some videos posted later in the week when they get downloaded.

  18. Tuesday 7/10/12
    Rotator cuff, neck strap 2x20x10 both ways
    Bench 2x20x45 8x95 5x115 5x135 3x150 17x161.5 2x2,3x190
    Chins 6x5,5,5,13,14,14xBW 1x7x8.5
    Treadmill circuit @[email protected]%
    1) bench 3x6,6,8x147.5
    Fatz Pulldowns 3x10,10,11x121
    2) standing laterals 3x13,15,15x35's
    Gi low pulley 3x12x70
    3) 10-countz 3x6x40's
    4) sprints [email protected]@2.5%

    Band pushdowns 3x37xMini

    Decent for first back.

  19. Thursday 7/12/12
    Hip circles, swings, dislocates
    Abductions 3x17xdouble mini
    Squats. 2x8x45. 8x115 5x135 5x185 5x225 15x245 2x1x287.5
    Fatz lever bar 2x5x5 3x8,12,20x6.25
    Stiff leg DL 8x135 3x9,13,15x186.5
    Treadmill circuit @[email protected]%
    1) reverse hypers 3x10x98
    Standing abs 3x15xGreen
    2) log cleans 3x3x135
    Landmines 3x8x45.75
    3) pause squats 3x3x142 3-counts
    4) sprints [email protected]@2.5%

    Not bad. Tried the pause squats and I'm going to stick with them. I'm going to try and up them to 5 second pauses gradually over the next few weeks. Levers felt better and form was better. The extra calories are helping already.

  20. Monday 7/16/12
    Rotator cuff
    Neck strap 2x22x10 up and down
    DE bench 2x20x45 added 60 in chains 3x45 3x65 3x95 8x3x108.5
    Military 5x45 added minis 5x45 5x65 5x85 16x92.5+minis
    CS rows (palms facing) 10x225 4x15,15,15,18x241
    Treadmill circuit [email protected]%
    1) log press 3x4x125
    CS fatz rows 3x10x195
    2) reverse band bench 3x8,11,14x166. Mid grip
    Fatz DB curls 3x6,6,7x38.75's
    3) dips 3x10,10,15xBW
    Inverted rows 3x8,8,11xBW
    4) sprints [email protected]@2.5%

    Not a bad workout. I'm not pushing anything too hard. This was supposed to be yesterday but I had some stuff going on. Tomorrow is DL and then I'm taking off for 10 days at the beach. I'll get some workouts in down there. Probably just 5/3/1 movement and 1 assistance, then I'll do some of the machines for fun and that will be it. Bodyweight was up to 183.5 on Saturday. Not too bad for a week off the diet wagon. I'll come back from the beach at 195 minimum. I always blow up when I'm on vacation. All the salty seafood and beer.

  21. Tuesday 7/17/12
    Hip circles, swings, dislocates, abduction, hip flexors
    DE Squats 2x8x45 added lights 2x45 2x95 2x115 8x2x127+light
    DL 2" mats 5x135 5x185 5x235 2x265 15x276.5
    One leg squats 3x8,10,10x32.5
    Treadmill circuit @[email protected]%
    1) GHR 3x7,14,15xBW
    Ab strap 3x10x83.25
    2) axle cleans 3 3,4,4x118.5
    Rotations 3x8xMini
    3) Box Jumps 3x5,6,6x14
    4) sprints [email protected]@2.5%

  22. Friday 7/20/12
    Rotator cuff, neck strap 2x25x10 both ways
    Bench 2x20x45 8x95 5x115 5x135 3x155 16x171 2x3,4x190
    Chins 4x5,15,15,15xBW
    Laterals 3x10x40's
    Dips 3x20xBW
    Row/Pulldowns machine 3x12x235
    Sprints up to [email protected]@2.5%

    Chrome and fitness palace. It was awful. No chalk allowed. Should be interesting squatting, Sunday or Monday. I think if I want my bench to start moving again, I am going to have to stop super setting it with chins. It's too hard on the shoulder.

  23. Sunday 7/22/12
    Hip circles, abductions, hip flexors, dislocates
    Squats 2x8x45 8x115 5x135 5x185 3x225 3x245 13x260
    SLDL 5x145 3x8,8,10x195
    Leg extensions 3x20
    Leg curls 3x20
    Sprints worked up to [email protected]@2.5%

    Spilled my chalk all over my bag and the floor. Made a hell of a mess, but nobody seemed to notice. Overall pretty good for vacation.

  24. Tuesday 7/23/12
    Rotator cuff, neck strap
    Bench 2x20x45 3x95 8x3x115 straight weight
    Low pulley rows 4x15
    Split jerks 5x95 5x115 3x5x135
    Underhand chins 3x10
    DB curls 2x8x45's 1x8x50's
    Dips 3x15x25
    Sprints worked up to [email protected]@2.5%

    Had planned on DL today but doing the boardwalk instead. My membership expires today and I'm not paying $20 for one workout so I'll DL at home Sunday or Monday.

  25. Monday 7/30/12
    Rotator cuff, neck strap
    Bench 2x20x45 8x95 5x115 5x135 3x155 3x170 13x180.5 2x4x190
    Chins 4x5,15,15,15xBW 1x5x9
    Treadmill circuit @[email protected]%
    1) bench 3x6,6,12x147.5
    Fatz Pulldowns 3x8,8,9x125
    2) standing laterals 3x14,14,15x35's
    Gi low pulley 3x12x75
    3) 10-countz 3x3x41.25's
    4) sprints [email protected]@2.5%
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