5/3/1 and Grappling 4 fun Log

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  1. hm I'll hafta look that up to do
    Controlled Labs Board Rep
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  2. Wednesday 6/12/13

    Rotator cuff, neck
    Bench 20x45 8x95 8x115 5x135 5x155 3x175 1x195 8x202 3x212.5
    Pull downs 8x70 8x140 4x10,11,13,13x176
    Treadmill @8.8mph@3%
    1) DB bench 3x11,12,12x60's
    Fatz pull downs 3x6,6,7x155.25
    2) laterals 3x9,9,10x30's
    DB press 3x8x42.5's
    3) 10-counts 3x4,5,6x50's
    BB shrugs 3x7x207
    4) 20/20's 3:40@10mph@5%

    Push downs and rotator cuff, 3 sets.

    Not terrible. Bench is suffering as predicted with the weight drop. Hopefully the Osta and S-4 will be kicked in soon and prevent any real deterioration while I cut. Thinking about ordering some GW. Also looking at my first real run. Found a source and I am in the process of deciding what I want to do and how much I want to spend. Thinking of a 10 week run of test at around 300 a week and var at around 80 a week and a lean bulk/recomp, depending where I am on body weight.

  3. Thursday 6/13/13
    warmup 3:00

    BJJ Live 8x5:00 minutes

  4. Friday 6/14/13

    Hip circles and swings
    SSB squats (finally able to dump the box) 8x65 8x115 5x155 5x185 15x205
    Seated GM'S 3x10,10,15x116
    Lever bar 8x2.5 3x18,20,25x3
    Treadmill @8.8mph@3%
    1) Reverse hypers 3c8x112.5
    Standing abs 3x15,15,20x50+short mini
    2) Bag Flips 3x8,8,10x100
    Land mines 3x8x50
    3) 45 hypers 3x15,20,20xBW
    4) 20/20's 3:40@5%

    Good workout. Finally able to squat without the box and felt great. Goal is 275 working max by the end of summer. I'm setting it at 245 to start right now. Thinking I've turned a corner on the knees and hips. I'll probably never squat with the straight bar again, but I can live with it. Also hooked up a new rig for standing abs and it worked great. I can load it with weights and bands.

    On another note I made the leap and ordered a var and test cycle to be started next spring. I need to hit some more numbers drug free and I want to do some more BJJ competitions at this weight before I move up.

  5. Monday 6/17/13

    3:00 warmup

    Then later:

    Rotator cuff
    DE bench 20x45 added 47 chains 3x85 3x105
    4x3x119 mid 4x3x119 regular
    Military 8x45 5x85 5x105 5x125 1x135 10x145.5
    CS rows palms down 8x225 4x10,10,11,12x285.5
    Treadmill @.8.9mph@3%
    1) log 3x4x145
    CS rows fatz 3x7x226.5
    2) 4-board 3x8,10,10x176.5
    DB curls 3x7,8,9x47.5's
    3) dips 3x10x10
    Inverts 3c10x10
    GHR sit-ups 3x8x5

    Skipped the run in the evening. I had to hit the one in the morning because I missed it yesterday.

  6. Tuesday 6/18/13

    Warmup 3:00

    BJJ practice
    1 hour. Triangle entries and finishes
    Live 3x5:00

  7. Wednesday 6/18/13

    DE box 8x65 added lights 2x65 2x115 8x2x133
    DL (0") 5x135 5x185 3x235 1x265 14x280
    GHR 4x6,8,8,8xSingle micro
    Treadmill @8.mph@3%
    1) SSB squats 3x7,8,10x145
    Ab strap 3x8x90
    2) DB cleans 3x6x56
    Side bends 3x12x50
    3) stiff leg DL 3x15xGreen
    4) 20/20's 4:20@10mph@5%

    Good, solid workout. Started GW today. Looking forward to it. Var also came in. Stores in a nice safe place for now.

  8. Wednesday 6/19/13

    BJJ drilling X-guard, single leg x and some standing passes

    Thursday 6/20/13
    BJJ live 8x5:00

    Skipped treadmill today to give my Achilles a break and I wanted to resheet my platform as well.

  9. Friday 6/21/13

    Rotator cuff, neck
    Bench 20x45 8x95 8x115 5x135 5x155 2x175 15x181.5
    Pull downs 8x70 8x140 4x11,11,13,13x176.25
    Treadmill @9mph@3%
    1) bench 3x6,7,10x167.5
    Fatz pull downs 3x6,7,8x155.5
    2) laterals 3x10,11,12x30's
    Wind chime OHP 3x8x66
    3) 10-counts 3x5,6,7x50's
    DB shrugs 3x11x50's
    Hanging abs 3x8,9,9xBW
    4) 20/20's 5:00@10mph@5%

    Push downs and rotator cuff work. Not bad. Off to Philly for the weekend. Weighed out of practice yesterday at 190.2.

  10. Sunday 6/23/13

    Treadmill 3:00 warmup
    Steady run 4:00@6mph@0%

    Monday 6/24/13

    Hip circles, swings
    SSB squats 8x65 8x115 5x155 3x185 2x205 20x212.5
    SSB GM's 5x115 3x11,13,15x154
    Treadmill @9mph@3%
    1) reverse hypers 3x9x113
    Standing abs 3x20x55+mini
    2) log cleans 3x5x145.5
    Land mines 3x10x50
    3) 45 hypers 3x17,20,20xBW
    4) 20/20's 5:00@10.1mph@5%

    Great workout. Feels really good to squat hard again. The GW has definitely kicked in. I probably could have ground out 2-5 more reps on squats. I'm still a long way off from where I was, probably 50 pounds on working max and more in real terms, but I think if I stay healthy ill erase that by beginning of fall.

  11. Tuesday 6/25/13

    3:00 warmup

    BJJ 30 minutes drilling triangle entries
    6x5:00 live


  12. Wednesday 6/26/13

    Rotator cuff
    DE Bench 20x45 added Mini's 3x45 3x65 3x85
    4x3x102.5 mid grip 4x3x102.5 regular grip
    Military 8x45 5x85 5x105 2x125 15x131
    Croc Rows 8x60 4x11,12,15,17x81.25
    Treadmill @9.1mph@3%
    1) log press 3x4,5,6x145
    Fatz DB Rows 3x6x47.5's
    2) skulls 3x10x98
    BB curls 3x8,10,10x91.5
    3) Dips 3x10,10,11x10.25
    Inverts 3x10,10,11x10.25
    GHR Sit-ups 3x8,9,12x5
    4) 20/20's 5:00@10.1mph@5%

    Good workout. Pretty tough.

  13. Thursday 6/17/13

    Warmup 3:00

    Steady run 5:00@6.2mph

    BJJ live 9x5:00

    Weight was up around 190.0?? Not sure why. Diet has been pretty tight although I did do a bit of a high day yesterday so that could be it.

  14. Friday 6/28/13

    DE box w/SSB 8x65 2x65+54 2x115+54
    DL (1/2") 5x135 5x185 3x235 18x255
    GHR 4x8x Single micro
    1) DL (3") 3x5x197.5
    Ab pulldwns 3x9x90
    2) DB snatch 3x5x47.5
    Rotations 3x10xMini
    3) stiff leg GM'S 3x15xGreen
    4) 20/20's 5:00@10.2mph@5%

  15. Saturday 6/29/23

    No gi
    Drilling 45 minutes.
    X-guard, single leg x, leg drag pass, and switch kick pass. My new go to standing pass. Haha

    Live 3x5:00

  16. Skipped treadmill yesterday to recoup a little bit.

    Monday 7/1/13
    Rotator cuff, neck
    Bench 20x45 8x95 8x115 5x135 5x155 2x175 1x185 11x192 2x213
    Pulldowns 8x70 8x140 4x11,13,13,13x176.5
    Treadmill @9.2 mph @3%
    1) DB bench 3x13x60's
    Fatz pulldowns 3x7,7,8x155.75
    2) laterals 3x11,12,13x30's
    Wind chime press 3x8x67
    3) 10-counts 3x6,7,8x50's
    DB shrugs 3x12x50's
    Hanging abs 3x9,9,10xBW
    4) 20/20's 5:00@10.2mph@5%

    Good workout. Going to try and get an extra workout in this week so I can be done with this mesocycle before I go on vacation on the 17th. Beach bound after this tourney baby.

  17. Tuesday 7/2/13

    SSB Squats 8x65 8x115 5x155 3x185 2x205 20x225 2x250
    SSB GM's 4x10,11,12,13x115

    Called it here. I tweaked my back pretty good again. I am going to rethink my assistance work after squats. I think I am going to go real light, high reps, and low rest intervals and just go for a 'pump' and muscle building. I am getting concerned that the weights and volume I used to be able to handle are no longer possible. I'm going to treat it as more a prehab/rehab movement, just like I am with GHR's.
    Good news is that even with all the time off from squatting (6 months) my squat is still strong and coming back fast. I guess all the assistance and accessory work for that 6 months paid off a little bit.

  18. Tuesday 7/2/13

    Drilling 30 minutes triangle entries and counters.
    Live 4x5:00

    Didn't go real well. Back is hurting pretty good. Hopefully this won't last long. I'll be good for the tournament but I'm worried about working out to make weight now.

  19. Sunday 7/7/13

    Warmup 3:00

    Finally got something in. Back has been really ****ty. Rolled the hell out of it with PVC and a Lax ball yesterday and it's killer sore today. Hopefully tomorrow it will be a lot better. On a positive note my weight was down to 185.2 so I'm where I need to be, I just need to be healthy. Tomorrow will determine whether I compete Saturday. If I can do a full workout without problems ill be good to go, if not then looks like I'm out of this one.

  20. Competing?
    Controlled Labs Board Rep
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  21. Yeah, GoodFight in Philly. I did it last year.

  22. Nice dude. Hope you get to fight then, good luck.
    Controlled Labs Board Rep
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  23. Thanks man. If I do I'll post up links. At least if I win. Haha.

    Monday 7/8/13
    Rotator cuff
    DE bench 20x45 added minis 3x45 3x65 3x85 4x3x103 mid 4x3x103 regular 1x123 1x143
    Military 8x45 5x85 3x105 3x125 1x135 11x139
    Croc's 8x60 4x12,12,15,18x81.75
    Treadmill @9.3mph@3%
    1) log 3x5,3,3x145
    Fatz DB rows 3x6,6,7x47.5's
    2) skulls 3x6x105
    BB curls 3x6x95
    3) dips 3x10,11,11x10.5
    Inverts 3x10,11,11x10.5
    GHR sit-ups 3x10,10,12x5
    4) 20/20's 5:00@10.5@5%

    Okay workout considering. Only thing way off was the log and it was because my back is still jacked. Run and BJJ tomorrow and DL? Wednesday. I'll know for sure on Wednesday if I'm competing or not.

  24. Sean, if you're interested. From last year.


  25. Quote Originally Posted by Mr.Sinister View Post
    Sean, if you're interested. From last year.

    Good **** man!
    Controlled Labs Board Rep
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  26. Tuesday 7/9/13

    3:00 warmup

    45 minutes triangle finishes
    Positional rolling 10 minutes.

    Looks like no tournament this weekend. My back is maybe 60% tops.

  27. Trying to work this back injury out. It is not going well.

    Thursday 7/11/13
    45 hypers 3x20,30,40xBW
    PVC roller
    GM's 3x20,30,40xGreen
    PVC roller
    GM's SSB 1x50x65

    Wife dug her elbows into the spot on my back. Hurt like crazy. Hoping this thing lets up soon. Really causing me problems.

  28. Finally got to workout.

    Tuesday 7/16/13
    Hips, rotator cuff
    DE box Squats SSB 8x65 2x65+60 2x115+60
    DL 1/2" 5x135 5x185 3x235 1x255 5x270 8x185
    GHR'S 4x8xSingle micro
    1) SSB squats 3x7,9,10x155
    Ab strap 3x10x90
    2) DB cleans 3x3,4,5x60
    Band rotations 3x10xMini
    3) stiff GM's 3x15xGreen
    Burpee's 3x5

    Finally back was good enough to workout. It was mediocre at best. Shut it down way early on DL's as I could feel it straining. Hopefully this is the corner on it though. Heading to the beach tomorrow so I'll be doing some BB pump workouts for the next 10 days and some light treadmill work.
    Since I missed this tournament I looked for another one in September. Found one in Jersey but they want like $145 for two divisions. No way. There is supposed to be a NAGA in PA September 24th although they haven't confirmed a location yet. This is the one I'm gonna shoot for. May be my only competition this year. Old age and injuries are catching up to me.

  29. At the beach.

    Friday 7/19/13
    Rotator cuff
    Bench 20x45 8x95 8x115 5x135 5x155 3x175 13x185 1x205 1x215
    Chins 3x10xBW
    1) bench 5x10x135
    Fatz pulldowns 5x10x150
    2) laterals 3 sets
    DB press 3 sets
    3) skulls 10x85 10x65 20x45
    4) 20/20's 10:00@6-12mph @5%

    Well, tried worlds gym and it was another crome and fitness palace. I saw some 'trainer' with UFC Thai pads putting a woman through the dumbest workout in history with the worst possible form. I know it's a workout and she'll never fight or anything, but for gods sakes teacher her a stance at least. What is this world coming to?

  30. Monday 7/22/13

    Leg extensions 5x15
    Leg curls 5x15
    Leg press 3x20
    Squats 1x8 then I have up. ****ty bars and no chalk.
    45 hypers 3x20x25
    20/20's 10:00@ 6-10mph

    The worst 'gym' I've ever had the misfortune to workout in. Some tool had the squat rack for 15 minutes talking to some lady. I'd like to have hammered him right in the leg. Then he finally did 2x8x185 of what can best be described as 1/4 squats.

  31. Tuesday 7/23/13

    Rotator cuff
    DE bench 20x45 3x95 3x115 8x3x135
    Military machine 5 sets
    Croc's 8x60's 2x15x80's 15x85's 15x90's
    Dips 3x 15x25 15x35
    DB curls 2x10x45's 2x8x50's
    Shrugs 1 sets.

    No military bench and the only 'rack' was being used by some tool doing 'hang snatch' with 85 lbs. then a guy DL in it for an hour.

  32. Thursday 7/25/13

    DL 5x135 5x185 5x235 3x265 5x285 2x305
    Leg curls 2x10
    Extensions 2x15
    45 hypers 2x15 1x10

    Last workout at this ****ty gym. I DL with the worst bar I've ever had in my hands.
    On a positive note I saw a woman there in the most incredible shape I have ever seen for a woman her age. I'd say 55-60 ish and she had a body that *****ed any fitness competitor I've ever seen. There were like 3-4 over 50 women who were in great shape, not as hot but great shape. The over 50 men however all looked like turds.

  33. Sunday 7/28/13

    Rotator cuff, neck
    Bench 20x45 8x95 8x115 3x135 3x155 1x175 1x195 5x202.5 2x213
    Pull downs 8x70 8x140 4x12,13,13,13x176.5
    Treadmill 7mph@3%
    1) bench 3x6,8,9x168
    Fats pull downs 3x7,8,8x156
    2) laterals 3x12,13,15x30's
    Wind chime press 3x8x67.5
    3) 10-counts 3x4x50's
    DB Shrugs 3x13x50's
    Hanging abs 3x10,10,8xBW
    4) 20/20's 1:00@10mph@5%

    Triceps and rotator cuff

    Back in the home gym. Feels good. Little bit of a tough workout. Getting back into the groove.
    Going to dump the windchime press. It's just too hard on my shoulder Jim going to go with fat presses, maybe with the bands, maybe standing. Not sure yet.

  34. Monday 7/29/13

    SSB Squats 8x65 8x115 5x155 5x185 3x205 3x225 12x237.5 2x250
    Lever Bar 8x2.5 3x15x4
    SSB GM's 4x10,11,12,13x115
    Treadmill 7mph@3%
    1) reverse hyper 3x10x113.5
    Standing abs 3x12,15,15x62.5+mini
    2) bag flips 3x6,6,8x100
    Land mines 3x8x50
    3) 45 hyper 3x15x10
    Sprawls 3x8
    4) 20/20's 1:40@10mph@5%

    Not bad for a first heavy squat in 27 days. Feeling decent. Back on the meal plan since being home from vacation. Taking another 3-4 weeks then I think I'm going to hit another SARM's run. Osta and GW only. I'm done with S-4. It gives me too many sides.

  35. Tuesday 7/30/13

    BJJ 1 hour drilling. Mostly crucifix.
    Live 1x5:00

  36. Wednesday 7/31/13

    Rotator cuff
    DE bench 20x45 added minis 3x45 3x65 3x85 4x3x103.5 close 4x3x103.5 regular
    Military 8x45 5x85 3x105 3x125 1x140 7x146.5 10x115.5
    CS rows 8x60's 4x12,13,15,18x82
    Treadmill 7.1mph@3%
    1) log press 3x3x145
    Fat DB rows 3x6,7,7x47.5
    2) close grip bench 3x6,7,8x135
    BB curls 3x6,6,7x95
    3) dips 3x11x10.75
    Inverts 3x11x10.75
    GHR Sit-ups 3x11,12,13x5
    4) 10/20 2:20@10mph@5%

  37. Tuesday 8/1/13

    BJJ live
    Probably 12 rounds of 4:00

  38. Friday 8/3/13

    DE Box SSB squats 8x65 3x65+60 3x115+60
    DL 1/2" 5x135 5x185 3x235 1x265 14x285 3x300
    GHR's 4x8,8,8,10xSingle micro
    Treadmill 7.1mph@3%
    1) SSB squats 3x7,10,10x157.5
    Lying leg raises 3x20xBW
    2) DB Snatch 3x5x48
    Rotations 3x10xMini
    3) stiff GM's 3x15xGreen
    Sprawls 3x8,8,10xBW
    4) 20/20's 2:30@10mph@5%

    Pretty good workout. Feeling good. Weighed out last night at 189.2.

  39. Sunday 8/4/13

    Rotator cuff, neck
    Bench 20x45 8x95 8x115 5x135 3x155 2x175 13x181.5
    Pulldowns 8x90 8x140 4x13x176.5
    Treadmill 7.2mph@3%
    1) DB Bench 4x10x60's
    Fatz pull downs 4x8x156.25
    2) laterals 3x13,14,15x31.25's
    Military 3x6x65+Minis
    3) 10-counts 3x4,4,5x50's
    DB shrugs 3x13x50's
    Hanging abs 3x10,10,9xBW
    4) 20/20's 2:30@10mph@5%

    Triceps and rotator cuff. Good first full workout back.

  40. Monday 8/5/13

    SSB Squats 8x65 8x115 5x155 5x195 2x225
    15x234 1x275 8x180
    Stiff DL 4x12x135
    Treadmill 7.2mph @3%
    1) reverse hypers 3x10x114
    Standing abs 3x15x65+Mini
    2) log cleans 3x4x146
    Land mines 3x8x50.25
    3) 45 hypers 3x16x10
    Sprawls 3x8,10,10xBW
    4) 20/20's 3:00@10mph@5%

    Pretty good workout despite my foot. I stepped on a nail and put it about 3/4" through my foot. Was good for squats, hurt like hell for the circuit. Hopefully it's good to go. I had planned on starting conditioning tomorrow for a September tournament.


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