5/3/1 and Grappling 4 fun Log

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  1. Tuesday 10/16/12

    Warmup 1x3:00
    [email protected]@2.5%
    [email protected]@2.5%
    [email protected]@2.5%

    Gi drilling 50 minutes
    Gi live 4x3:00

  2. Wednesday 10/17/12
    Rotator cuff, Neck Strap
    Bench 2x20x45 8x95 5x115 5x135 5x155 17x168.5 2x3x198.5
    Chins 5xBW 4x10x8.5
    Treadmill @[email protected]%
    1) DB Bench 3x10x52.5's
    Fatz Pulldowns 3x10x131
    2) Seated Laterals 3x12,14,14x32.5's
    BB Shrugs 3x11x186
    3) 10-countz 3x5,6,6x41 7/8's
    4) Sprints [email protected]@2.5%

    Strap pushdowns 3x16x41.25

    Decent workout, but my shoulder is jacked up now. From what, I have no idea. Another shot of TB-500 tomorrow.

  3. Thursday 10/18/12

    Gi live 6x5:00

    Shoulder felt like garbage.

    Friday 10/19/12
    Hip circles, dislocates
    Box squats 2x8x45 5x115 5x135 5x185 3x225 6x251
    SSB GM's 8x115 3x13,13,15x137
    Lever bar 8x5 3x10x6.5
    Treadmill @[email protected]%
    1) Reverse Hypers 3x10x106
    Banded abs 3x25xGreen+ mini
    2) log cleans 3x4,5,5x137
    Land mines 3x8x47
    3) DB swings 3x8x45
    4) sprints [email protected]@2.5%

    Standing calves 3sets

    Shoulder was still crappy, but a lot better. Box squats are going to take some time to get used to again, but I can tell my hips are already thanking me for it I'm not going to push them too much for some time, so I should be able to work on form and technique for a while. I'd like to get back to free squatting at some point. Gi drilling tomorrow, no live.

  4. Saturday 10/20/12

    Gi drilling only 1 hour

    I decided that I'm taking off the next 10 days from everything. No gym, no grappling, no conditioning. I've also pretty much decided to sit out this next tournament. My shoulder is healing up and I don't want to mess with it and I think I'm just overtrained and a little burnt out. I went a lot harder than I planned this year. A tourney or two turned into 5 and a half dozen matches turned out to be closer to 20. I'm away for a long weekend coming up and I'm gonna eat, drink lots of beer, and get ready for my next training phase over wrestling. I'm hoping to blow up to around 210 so I can trim down in the spring and be a full size light-heavy (190-195 for BJJ usually).
    Also I think my mind needs the break as much as my body. I'll be back next Tuesday for my first weight room session back. I was only 2 workouts into my cycle so I think I'm gonna start the cycle over again when I get back. See you in a week. Peace.

  5. Wednesday 10/31/12

    Rotator cuff, neck strap
    Bench 2x20x45 8x95 5x115 5x135 3x155 12x168.5
    Chins 8xLight band 5xBW 4x5x8.5
    Treadmill @[email protected]%
    1) DB bench 3x6x55's
    Fatz Pulldowns 3x6x135
    2) seated laterals 3x10x25's
    BB Shrugs 3x11x186
    3) 10-countz 3x3x42.5's
    4) sprints [email protected]@2.5%

    Pushdowns 3 sets
    Face pull complex 3 sets

    Felt decent. Shoulder had some pain but not bad. Hopefully it's finally on the mend.

  6. Friday 11/2/12

    Hip circles, swings, abductions, dislocates, rotator cuff
    Box squats 2x8x45 5x135 5x186 5x225 7x251
    SSB GM'S 8x105 3x13,14,15x137
    Lever bar 8x5 3x8,9,10x6.75
    Treadmill @[email protected]%
    1) reverse Hypers 3x10x106.5
    Banded abs 3x10,12,15xgreen+monster+micro
    2) log cleans3x5x137
    Landmines 3x8x47.5
    3) pull throughs 3x10,8,8x45
    4) sprints [email protected]@2.5%

    Calves, band GMs, crunches 3sets.

    Not a bad workout. I wish the hips would loosen up. I really feel pretty strong but the tendinitis is still holding me back. On a positive note my shoulder is feeling close to 80-85% today. Hopefully another week and I'll be good to go.
    Wrestling starts in a week so things may get a little spotty, especially when matches start rolling around.

  7. Sunday 11/4/12
    Rotator cuff, Neck strap
    DE Bench 2x20x45 Added mini's 3x45 3x65 3x85 8x3x96+mini's
    Military 8x45 aded mini's 5x45 5x65 5x85 11x103+mini's
    CS Rows 8x225 4x12,13,13,13x250
    Treadmill @[email protected]%
    1) Log Press 3x3,3,4x131
    CS Rows Fatz 3x8x200
    2) Reverse Band Bench 3x6,8,10x172.5
    Fat Curlz 3x6,6,8x83.5
    3) Pushups 3x8x14
    Inverted Rows 3x8x14
    4) Sprints 3@9mph@2.5%

    Rotator Reliever

    Not a bad workout. Shoulder was feeling it a little bit but not too bad. It's still nice and strong. I think it's on the mend so I'm going to keep nursing it along. I have new mini bands coming, so I think My number may drop a bit next week. My current pair was on the verge of snapping during my workout.

  8. Tuesday 11/5/12

    Hip circles, dislocates, swings, rotator cuff, abductions
    DE squats 2x8x45 2x45+added 80 in chains 2x95 8x2x115+80
    DL (1" mat) 5x135 5x185 5x235 2x265 13x285
    One left squats 3x6,7,8x37.5
    Treadmill [email protected]%
    1) GHR 3x10x1/4 pound ( yes you read that right a 1/4 lb)
    Ab wheel 3x10x14
    2) axle cleans 3x5x122.5
    Twists 3x20x30
    3) 45 degree Hypers 3x15,16,17xBW
    4) sprints 3.5.@[email protected]%

    Calves and abs 3 sets.

    First really good workout back. Knees were a little stiff but worked fine. Been a while since I squatted with chains. Felt fast. Weight was a little low though I think. Finally using weight on GHR's. a whole quarter of a pound. Parent conferences next to nights so I'm off until Friday. Working a meet Sunday. If anybody wants to see good, drug free and raw powerlifting in central PA check out the ADAU Central PA Open in Bigler PA. Right off I-80 near clearfield. Afterwards try the 2,3,6,or 15 pound burgers at Denny's Bear Barrel Pub.

  9. Friday 11/9/12

    Rotator cuff
    Bench 2x20x45 8x95 5x115 5x135 3x155 3x170 13x178.5
    Chins 8xLight band 5xBW 4x6x8.75
    Treadmill @[email protected]%
    1) bench 3x6,6,10x155
    Fatz Pulldowns 3x6,6,8x136
    2) seated laterals 3x15x25's
    BB shrugs 3x12x187
    3) 10-countz 3x3x42.5's
    4) sprints 3.5@9mph@2.5%

    Pushdowns and face pulls 3 sets

    Pretty good workout. Shoulder is improving every workout. Still being conservative with it but I'm optimistic. Off until Tuesday squats.

  10. Wednesday 11/14/12
    Hip circles, Swings, Dislocates, Abductors
    Box Squats 2x8x45 5x135 5x185 3x225 3x245 6x265.5 10x135
    Lever Bar 8x5 3x8,10,10x6.75
    SSB GM's 8x115 3x13,15,15x137.5
    Treadmill @[email protected]%
    1) Reverse Hypers 3x10x107
    Ab Strap 3x8,8,9x85.25
    2) Bag Flips 3x6x120 bag
    Band Rotations 3x8xmini
    3) Pull throughs 3x10x46

    Standing Calves, Abs, Band GM's 3 sets

    Thursday 11/15/12
    Rotator cuff, Neck Strap
    DE Bench 2x8x45 3x45+Minis 3x65 3x85 8x3x96.5+Minis
    Military 5x45 5x45+Minis 5x65 3x85 3x100 8x109+Minis (new bands added some difficulty)
    CS Rows 8x225 4x13,13,14,14x251
    Treadmill @[email protected]%
    1) Log Press 3x3,4,4x131.5
    Fatz CS Rows 3xx205
    2) Reverse Band Bench 3x7,10,10x173.5
    Fatz BB Curls 3x6,6,9x84
    3) Pushups 3x8,8,9x14
    Inverted Row 3x8,8,9x14

    Not bad workouts. Box squats are coming along, but it's going to take a while. Shoulder is still improving slowly.
    Meet went very well but was mega long. Saw what was perhaps the most impressive thing I've ever seen in powerlifting on Sunday. We had a 19 year old do a legit depth 750 squat. It was pretty crazy. I've seen bigger squats before. I watched Beetle Lowe smoke 960 and come up with 1006 ( 3 reds, I was one of them), and I saw Victor Kennedy do a 949 back around 1992 or so, but they were equipped meets and both guys were over 300, especially Kennedy. But this kid, with a high, fast talking voice was a 275'er. If you looked at him in Jeans you wouldn't even know he lifted. He looked like a high school lineman, nothing special at all. He opened at 705 and I was figuring it was some knucklehead who was going to 1/4 squat and bomb out. He took 705 decended slowly to depth and exploded out so fast he shot into the racks and got 3 reds. 2nd he did the same thing but kept his footing and got 3 whites. I was a believer real fast. 750 he smoked easy with his head down a tad. He took 805 for a 4th record attempt and missed it about 3 inches out if the hole. He only benched like 285, but then DL 705 although he should have been red lighted for it, he got it up. I've seen a lot of very impressive lifts, but this is probably the tops of the list.


    Here is his 705, check out the depth and speed.

  11. Monday 11/19/12

    Hip circles, swings, dislocates, abductors, rotator cuff, TKE's
    DE squat 2x8x45 2x45+87 2x95+87 4x2x120+87 4x2x120+94
    DL (1") 5x135 5x185 3x235 2x265 1x285 12x301.5
    One leg squats 3x8,10,10x38 1/8
    Treadmill @[email protected]%
    1). GHR 3x10x1/2
    Banded abs 3x10,12,12xGreen+monster+mini
    2) DL (2.5") 3x5x206.5
    Landmines 3x8x47.5
    3) 45hypers 3x17,18,18xBW
    Standing calves 3sets
    Rotator reliever 30 reps in 4 positions.

    Pretty decent for a later workout. Bench Wednesday. Another pin of TB-500 on Thursday. I'm doing 5mg every 3 weeks for now.

  12. Wednesday 11/21/12

    Rotator cuff, neck strap.
    Bench 2x20x45 8x95 5x115 5x135 5x155 3x175 10x188.5
    Chins 8xLight 5xBW 4x6,6,7,7x9
    Treadmill [email protected]%
    1) DB Bench 3x7,8,10x56's
    Fatz Pulldowns 3x7,7,8x137
    2) seated laterals 3x8,10,12x30's
    Shrugs 3x13x188
    3) 10-countz 3x3,3,4x42.5's

    Straight pushdowns 3x20x50
    Face pulls 3 sets

    Off till Friday. Another hit of TB-500 tomorrow. I'm ready for it, especially the knees and shoulders.

  13. Friday 11/23/12

    Hip circles, swings, abductors, hip flexors, TKE's
    Box squats 2x8x45 8x135 5x185 5x225 2x246 2x265 5x280.5 2x10x145
    SSB GM's 8x115 3x15,16,16x138
    Lever bar 8x5 3x10x6.75
    Treadmill @[email protected]%
    1) reverse Hypers 3x10x107.5
    An wheel 3x12x14
    2) log cleans 3x3x145
    Twists 3x22x30
    3) pull throughs 3x10x50

    Standing calves, abs, band GM's 3sets.

  14. 11/26/12

    Rotator cuff, neck strap
    DE bench 2x20x45 3x45+minis 3x65 3x85 8x3x96.5+minis
    Military 8x45 5x45+minis 5x85 3x100 7x115+minis
    CS rows palms facing 8x225 4x12,12,12,13x255
    Treadmill @[email protected]%
    1) log press 3x4,4,5x132
    CS rows fatz 3x6,6,8x206
    2) reverse band bench 3x10x175
    Fatz curls 3x6,6,10x84.5
    3) dips 3x6,6,10x14
    Inverts 3x8,8,10x14

    Rotator reliever.

  15. Wednesday 11/28/12

    Hip warm ups, dislocates, rotator cuff
    DE squats 2x8x45 2x45+94 2x95+94 4x125+94 4x2x125+101
    DL (1") 5x135 5x185 5x235 2x265 1x295 10x318.5
    One leg squats 3x6,7,8x45
    Treadmill @[email protected]%
    1) GHR 3x10x3/4
    Ab strap 3x8,8,10x85.5
    2) axle cleans 3x5x123
    Band rotations 3x8xMini
    3). 45 Hypers 3x18

    Banded abs and standing calves 3 sets. Probably have to put off bench until Saturday. If I'm not sore I'll do it tomorrow, but I have my doubts about that happening. We have eliminations at practice on Friday and then we have a Christmas party and as a building rep, I really should attend.

  16. Sunday 12/2/12

    Rotator cuff, neck
    Bench 2x20x45 8x95 5x115 5x135 5x155 16x170
    Chins 8xLight 5xBW 4x6,7,7,7x9.5
    Treadmill [email protected]%
    1) bench 3x6,9,10x156
    Fatz Pulldowns 3x8x138
    2) standing laterals 3x10x37.5's
    Shrugs 3x14x189
    3) 10-counts 3x3,4,4x42.5's

    Straight pushdowns, face pulls 3 sets.
    Had a tooth extracted so I missed Fridays workout. I'll hopefully be able to make it up over the next week.

  17. Wednesday 12/5/12

    Hips, dislocates
    Box squats 2x8x45 8x135 5x185 3x225 2x240 9x252 3x10x155
    Lever bar 8x5 3x10x6.75
    SLDL 8x155 3x10x205
    Treadmill [email protected]%
    1) reverse Hypers 3x10x108
    Ab bands 3x12,14,15xHeavy and light
    2) DB snatch 3x6x40's
    Landmines 3x8x47.5's
    3) pull throughs 3x10x55

    All the time I had. My flipping bag came undone so I had to throw something in that spot. Hopefully I'll get the bag fixed this weekend or next and get back to it.

  18. Saturday 12/8/12

    Rotator cuff, neck
    DE Bench 2x20x45 added chains 3x45+74 3x65+74 3x85+74 8x3x113+74
    Military 8x45 added minis 5x45 5x65 5x85 11x104
    CS Rows palms down 8x225 4x10x275
    Treadmill @[email protected]%
    1) log press 3x4,5,5x132.5
    CS Rows Fatz 3x7,7,8x210
    2) 4-board 4x8,8,10x155
    Fatz DB curls 3x7x40's
    2) blast strap push-ups 3x6,7,8
    Inverted rows 3x8,9,10x14

    Morning workout. Big tournament for the wrestling team today.

  19. Tuesday 12/11/12

    DE Squats 2x8x45 2x45+lights 2x95+light 2x115+light 8x2x136+light
    DL 1" 5x135 5x185 5x235 2x265 15x287
    Lunges 3x7x50's
    Treadmill 6@mph@2.5%
    1) GHR 3x10x1
    Ab wheel 3x6x21
    2) 3" deficient deads 3x5x208
    Twists 3x24x30
    3) 45 degree Hypers. 3x19xBW

  20. Friday 12/14/12

    Rotator cuff, neck strap
    Bench 2x20x45 8x95 5x115 5x135 3x155 3x170 13x180
    Pulldowns 8x140 3x10,10,11,12x160
    Treadmill [email protected]%
    1) DB bench 3x10x57's
    Fatz Pulldowns 3x8x140
    2) standing laterals 3x10,10,11x37.5's
    Shrugs 3x10x190
    3) 10 countz 3x4x42.5's

    Pushdowns and face pulls, 3 sets

    Decent workout. Shoulder is still bothering me though. I have finally given in and abandoned my beloved chin up. My shoulder just couldn't deal with the internal rotation any more. Maybe someday I can get it back but for the time being it'll be Pulldowns only. Shame, it was my best and most useful exercise as far as grappling goes.

  21. Monday 12/15/12

    Hip complex
    Box squats 2x8x45 8x135 5x185 3x225 2x245 7x267 3x10x160
    SLDL 8x155 3x10,11,11x205.5
    Lever bar 8x5 3x10x6.75
    Treadmill [email protected]%
    1) reverse Hypers 3x10x109
    Ab strap 3x8,9,10x85.75
    2) DB snatch 3x4x45
    Band rotations 3x8xMini
    3) pull throughs 3x10x57

    Calves, band GM's, abs 3sets.

    Water was all over the gym so I had to ditch the log cleans and do snatches instead. I have to get it fixed somehow.

  22. Wednesday 12/19/12

    Rotator cuff and neck
    DE bench 2x20x45 3x45+80 3x65+80 3x95+80 8x3x114+80
    Military 8x45 5x45+minis 5x65 3x85 3x100 9x110+Minis
    CS rows 8x225 4x10,10,11,12x275.5
    Treadmill @[email protected]%
    1) log press 3x5x132.5
    Fatz CS rows 3c7,9,10x211
    2) 4-board 3x7,8,9x162.5
    Fatz DB curls 3x7,7,8x40's
    3) dips 3x6,8,11x14
    Inverted rows 3x9,9,10

    Rotator reliever.

    Bit of a touch session. Shoulder was feeling it a bit. It's still plenty strong, I just haven't gotten stability back like I was thinking I would. I am considering dropping lateral raises and doing wind chime presses to see if that helps heal it some. I also need to use the rotator reliever more regularly. I've been slacking lately. Bodyweight is up to around 197. I am gaining some pudge, but I can tell there is also a decent bit of muscle growth. I'm sticking to the plan. PS/PH run as soon as wrestling is over and a SARM's recomp when PCT is done. I'd like to see 200 with around 12% bf. That'd be just fine for me.

  23. Saturday 12/21/12

    Hips, dislocates
    DE squats 2x8x45 2x45+added light bands 2x95 2x115 8x2x136.5
    DL 1" 5x135 5x185 5x235 3x265 1x285 13x305
    Lunges 3x7,8,7x51.5's
    Treadmill [email protected]%
    1) GHR 3x10x1.5
    Band abs 3x15,16,17xHeavy+light
    2) Axle cleans 3x3x126
    Land Mines 3x8x47.5
    3) 45 degree Hypers 3x20

    Standing calves 3sets.

    Pretty good workout. Had to go up a notch on the belt, I'm getting a little plump. As long as strength continues up I'm sticking with it. I'll do a SARM'S cut this spring. Bench on Monday and shoulder is feeling suspiciously better. Either a good or a bad sign.

  24. Monday 12/24/12

    Rotator cuff, neck strap
    Bench 2x20x45 8x95 8x115
    5x135 3x155 2x175 1x185 11x190
    Pulldowns 8x70 8x140 4x10,11,12,13x161
    Treadmill @[email protected]%
    1) Bench 3x7,10,10x157
    Fatz Pulldowns 3x8x141
    2) laterals 3x12x20's
    DB press 3x8,8,9x30's
    3) 10-countz 3x4x43.75's
    Shrugs 3x10x190.5

    Pushdowns and face pulls, 3sets

    Had to make a change on the shoulders. Took out heavy laterals for light ones and put together my old, old combo of laterals and presses supersetted. Hopefully this will help the shoulder. Also ordering a everything I need for an h-drol run in the spring, tomorrow. Mr. Supps is having a 35% off sale and its too good to pass up. Only thing I'll need is a serm, probably clomid, and my SARM's and I'll be ready to go.

    In honor of the season


  25. Wednesday 12/26/12

    Hips, dislocates, rotator cuff
    Box Squats 2x8x45 8x135 5x185 5x225 3x255 5x282 3x10x165
    Stiff leg DL 8x155 3x10,11,14x206.5
    Lever bar 8x5 3x5,6,7x7.5
    Treadmill @[email protected]%
    1) reverse Hypers 3x10x110
    An wheel 3z6,6,7x21
    2) log cleans 3x3,3,4x145.5
    Twists 3x20x30
    3) pull throughs 3x10x58.5
    4) run 30 seconds @[email protected]%

    Abs, calves, band GM's, 3 sets.

    Back was sore and I got loose, so I shut down the squats a rep or two early.

  26. Monday 12/31/12

    Rotator cuff, neck strap
    DE Bench 2x20x45 3x45+80 3x65+80 3x95+80
    Military 8x45 added light 5x45 5x65 3x85 3x105 7x116
    CS rows palms down 8x225 3x10,10,11,12x276
    Rotator reliever

    That's all. I'm about half sick and the treadmill broke the other day so no lactic acid work until next week. I have a repair man from Sears coming to fix it next Saturday.

  27. Wednesday 1/2/13

    Hips, TKE's, cuff, dislocates
    DE Squats 2x8x45 2x45+ lights 2x95 2x115 8x2x137
    DL 1" mats 5x135 5x185 3x235 2x265 2x295 11x321

    That was it. I'm sick as crap.
    My progress for the year.

    Bench up about 10-15. I think it would have been a good bit more, probably double if it weren't for the shoulder injury. I'm guessing 240ish.

    Squats down probably 30 because I switched to box squats. Good news is the hips are a lot better. I think this will improve a fair bit once I get cranking on it. I'm guessing around 305-310 ish.

    Military I switched to bands, but it definitely increased despite the shoulder injury. Up 15-20, almost all before the injury, I'd say I could get 165 for a single even now.

    DL is up probably 30-40 pounds. Close to 365 I'd say. Moved well and finally found my groove.

    Log press is the only one I have exact comparisons I can use. It's up almost 20, again mostly before the injury.

    Bodyweight is also down for the year, although not by much. I had to cut from 205 for the meet last year and right now I'm sitting at around 195-197 depending on the day, so I'm pretty happy there.

  28. Overall for the year I'm pretty happy with my progress. It was a bit of a switch from last year though. Last year I exceeded my weight training goals but missed all my grappling goals because of circumstances around moving to a different town. This year I fell short of my weight room goals, mostly due to this year end injury, but far exceeded my grappling goals. For grappling I went 12-5. I only lost 2 bouts in my weight class though, 1 by stupidity because I was winning 5-0, and another by injury default when I pulled a trap/neck muscle. They others I lost I was in until the end or was winning and got horsed into something because of size differences, so I'm pretty content with my performance. The letdown with the injury at the end was ****ty, but in hoping to be rehabbed and ready to go when wrestling ends.

  29. Goals for this year:

    Bench 305 by formula and put up 260 for a single.
    Box Squat 400 by formula and put up 365 for a single.
    Military another 10 pounds by formula.
    DL 500 by formula and pull 395 for a single.
    Log add another 10 pounds.

    BW. After a spring recomp stay at under 200 consistently and be able to make 195 day of weigh-ins and as low as 185 for day before weigh-ins.

    Grappling. 10-0 in my weight and belt division. Win kumite again and win good fight this year. Enter purple somewhere and win at least 1 match. Win no gi absolute at the local show for the $250 cash prize.

  30. Sunday 1/6/12

    Rotator cuff, neck strap
    Bench 2x20x45 8x95 8x115 5x135 3x155 2x165 17x172
    Pulldowns 8x70 8x140 4x10,11,12,14x161.5
    Treadmill @[email protected]%
    1) DB bench 3x8x60's
    Fatz Pulldowns 3x8,8,9x141.5
    2) laterals 3x12,12,13x20's
    DB Military 3x8,10,12x30's
    3) 10-countz 3x3x43.75's
    Shrugs 3x10x191
    3) run 30 seconds @[email protected]%

    Pushdowns and face pulls

    Decent workout but shoulder is not getting better. It's strong but feels loose and I have some pain after working out. I'm going to bite the bullet and make a doctors appointment and then see about a specialist. I have to get this fixed and under control or my grappling days are going to be over.

    Treadmill is fixed, sort of. Cost me $350 I didn't have and it isn't working very well. The speed won't set correctly and varies a little the whole time. I'll limp along with it until spring. I am starting to save for a new one this week.


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