5/3/1 and Grappling 4 fun Log

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    Tuesday 8/6/13

    BJJ. Drilling basics 1 hour.
    Live 2x5:00

    Wednesday 8/7/13
    Rotator cuff
    DE Bench 20x45 3x45+54 3x85+54 3x105+54
    4x3x120+54 mid 4x3x120+54 regular
    Military 8x45 5x85 5x105 3x125 14x131.5 12x100.5
    CS Rows 8x205 4c13,13,14,15x263.5
    Treadmill 7.3mph@3%
    1) log 3x3,3,4x145
    CS rows fatz 3x8x216.5
    2) reverse band bench 4x6,6,8,8x185
    DB Curls 4x6x46.25's
    3) dips 3x11,12,13x11
    Inverts 3x11,12,12x11
    GHR sit-ups 3x13x5
    4) 20/20's 3:10@10mph@5%

    Not bad. Log has been a bitch lately though, for some reason.

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    8/8/13

    Treadmill
    Warmup 3:00
    6:30@8mph@5%
    6:30@8.5mph@5%
    6:30@9mph@5%
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    Thursday 8/8/13

    BJJ live about 10-12 rounds of 5:00

    Friday 8/9/13
    Hips
    DE Box SSB 8x65 added light bands 2x65 2x115 8x2x133.5+light bands
    DL (1" mats) 5x135 5x185 2x235 18x261.5 2x307.5
    GHR 4x8,8,10,10xSingle micro
    Treadmill 7.3mph@3%
    1) DL (3"mats) 3x5x202.5
    Leg raises 3x15x2.5
    2) DB Cleans 3x4,4,5x60.5
    Band rotations 3x10xMini
    3) stiff leg GM's 3x15xGreen
    Sprawls 3x10
    4) 20/20's 3:40@10mph@5%

    Pretty good workout. Body feels good and things are moving along. Got a tournament in sight. NAGA September 28th. Somewhere near Philly.
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    Saturday 8/10/13

    No Gi drilling 1 hour. All ankle locks. It's been a long time since I hit them.

    Monday 8/12/13
    Rotator cuff, neck
    Bench 20x45 8x95 8x115 5x135 5x155 2x175 1x185 11x192.5 2x213.5
    Pull downs 8x70 8x140 4x13,13,13,14x177
    Treadmill 7.4mph@3%
    1) bench 4x6,6,6,8x168.5
    Fatz pull downs 4x8x156.5
    2) laterals 3x14,14,15x31.25's
    Military 3x6,6,7x66+Minis
    3) 10-counts 3x4,5,5x50's
    DB Shrugs 3x14x50's
    Hanging abs 3x10xBW
    4) 20/20's 3:50@10mph@5%

    Good workout. Hot as hell.
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    Tuesday 8/13/13

    Hips
    SSB Squats 8x65 8x115 5x155 5x195 3x235 15x247.5 2x275 8x192.5
    SLDL 3x13x137.5
    Lever bar 8x2.5 3x15x4.25
    Treadmill 7.4mph@3%
    1) reverse hypers 3x10x115
    Standing Abs 3x16x65+mini
    2) bag flips 3x6,8,8x100
    Land mines 3x8x50.5
    3) 45 hypers 3x17x10
    Sprawls 3x10
    4) 20/20's 4:20@10mph@5%

    Pretty decent squat. Noticed I'm drifting forward a tad when grinding out the last few reps on squats. Something I'll have to address.
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    Tuesday 8/13/13

    BJJ drilling. About an hour.
    Live 1x5:00. Ran out of time.

    Wednesday 8/14/13
    Treadmill
    Warmup 3:00
    20/20's
    6:40@8.1mph@5%
    6:40@8.6mph@5%
    6:40@9.1mph@5%

    Little too easy. Going up double next one. OHP tomorrow and live rolling.

    http://youtu.be/AY8JlJZBgCk

    Just because I like it.
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    Thursday 8/15/13

    Rotator cuff
    DE Bench 20x45 3x45+60 3x85+60 3x105+60
    4x3x120+60 mid 4x3x120+60 regular
    Military 8x45 5x85 5x105 3x125 1x135 12x140 12x108.5
    CS rows 8x205 4x13,13,14,14x265
    Treadmill 7.5mph@3%
    1) log 3x4x145
    CS Rows fatz 3x8,9,9x217
    2) reverse green bench 4x6,8,8,9x185.5
    DB curls 4x7x46.25's
    3) dips 3x13,13,15x11.25
    Inverts 3x12x11.25
    GHR sit-ups 3x14x5
    4) 20/20's 4:25@10mph@5%

    Not bad.
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    Thursday 4/15/13
    BJJ Live 8x5:00 rounds

    Tough workout


    Friday 8/16/13
    Hips
    DE Box 8x65 added light bands 2x65 2x115 8x2x135+Light bands
    DL (1" mats) 5x135 5x185 3x235 2x265 17x277 3x307.5
    GHR 4x8,9,10,10xSingle Micro
    Treadmill 7.5mph@3%
    1) SSB Squats 3x5x175
    Leg Raises 3x20x3
    2) DB Snatch 3x5x48.5
    Band Rotations 3x10xMini
    3) SLGM's 3x15xGreen
    Sprawls 3x10
    4) 20/20's 4:30@10mph@5%

    Workouts going very well.
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    Saturday 8/17/14

    No Gi drilling about an hour.
    Live 4x5:00

    Sunday 8/18/13
    Rotator cuff and neck
    Bench 20x45 8x95 8x115 5x135 5x155 2x175 1x195 6x203 2x213.5
    Pull downs 8x90 8x140 4x10x180
    Treadmill 7.6mph@3%
    1) DB bench 4x10x60's
    Fatz pull downs 4x8x156.76
    2) lateral raises 3x14,14,15x31.25's
    Fatz military 3x6,7,7x66.5+Minis
    3) 10-counts 3x5,6,6x50's
    DB Shrugs 3x15x50's
    Ab raises 3x10xBW
    4) 20/20's 5:00@10mph@5%

    Triceps and rotator cuff.
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    Monday 8/19/13

    Hips
    SSB squats 8x65 8x135 5x185 3x225 1x245 11x261.5 3x275 8x206.5
    SLDL 4x14x140
    Lever bar 8x2.5 3x12,15,15x4.5
    Treadmill 7.7mph@3%
    1) reverse hypers 3x10x115.5
    Standing abs 3x10x75+Mini
    2) log cleans 3x4,5,5x147
    Land mines 3x8x51
    3) 45 hypers 3x18x10
    Sprawls 3x10
    4) 20/20's 5:00@10mph5%

    Pretty decent. I would have liked another rep or two on squats, but it was still an improvement over last cycle. Ordered Osta today and starting GW as soon as the Osta arrives.
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    Wednesday

    Rotator cuff
    DE bench 20x45 3x45+60 3x85+60 3x105+60
    4x3x120.5+60 mid grip 4x3x120.5+60
    Military 8x45 5x85 5x105 3x125 1x140 8x147 13x116
    CS Rows 8x205 4x10x265.5
    Treadmill 7.8mph@3%
    1) log 3x4,4,5x145
    CS Fatz rows 3x9x217.5
    2) reverse green bench 4x7,8,10,10x186
    DB Curls 4x7,7,7,8x46.25's
    3) dips 3x14x11.25
    Inverts 3x12,12,13x11.25
    GHR sit-ups 3x8x7.5
    4) 20/20's 5:00@10mph@5%

    Pretty decent workout. My Osta is back ordered indefinitely so looks like that is on the back burner for this tournament.
    BJJ live day tomorrow and DL Friday. I'm not going to push too hard Friday as I'm going down to Pittsburg to train at the mother school on Saturday and I don't want to feel like a pile of dog excrement down there. Hopefully get a stripe on this blue belt.
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    Thursday 8/22/13

    Treadmill
    Warmup 3:00
    20/20's
    6:45@8.3@5%
    6:45@8.8@5%
    6:45@9.3@5%
    Straight run
    4:00@7@0%

    BJJ live
    9x5:00

    Seriously smoked tonight. Tired, sore and just worn out. Hopefully have something for DL tomorrow.
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    Saturday
    At the mother school

    BJJ drilling 1 hour.
    Live 3x6-7 minutes super hard

    No Gi drilling 1 hour.
    Live king of the guard about 15 minutes pretty light. After a rotation or so it was all teenagers coming in so I didn't get as tough a rolls in. I took a dive in one so I could switch partners for the last one an did finally get an adult.

    Sensi told me next time we get down he is gonna give me two stripes. I am actually going to try and get there once more before this tournament on the 28th.

    I took Friday off from everything. I was just too beaten up. I'm probably going to take tomorrow off and DL on Monday. I'm switching back to a three days a week template starting Monday.
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    Sunday 8/25/13

    Treadmill
    Warmup 3:00
    20/20's
    7:00@8.4mph@5%
    7:00@8.9mph@5%
    7:00@9.4mph@5%

    Regular run
    4:20@7mph no incline

    Pretty easy. Am going to jump up a bit Tuesday. DL tomorrow.
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    Monday 8/26/13

    Hips, swings
    DE SSB box squats 8x65 added light bands
    2x65 2x115 8x2x135.5
    DL (1" mats) 5x135 5x185 3x235 2x275 15x292.5 4x307.5
    GHR 4x8,9,10,10xSingle micro
    Treadmill 7.9mph@3%
    1) SSB squats 3x5,5,6x176
    Roman chair 3x8
    2) DB cleans 3x4,5,5x61
    Rotations 3x10xMini
    3) SLGM 3x15xGreen
    Sprawls 3x10
    4) 20/20's 5:00@10mph@5.5%

    Good workout. Real tired. Night.
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    Tuesday 8/27/13

    Treadmill
    Warmup 3:00
    20/20's
    6:30@8.8mph@5%
    6:30@9.3mph@5%
    6:30@9.8mph@5%

    BJJ drilling about 45 minutes
    Live about 15 minutes plus 2 rounds of 5:00.
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    Wednesday 8/28/13

    Rotator cuff, neck
    Bench 20x45 8x95 8x115 5x135 5x155 3x175 11x182
    Pulldowns 8x90 8x140 4x10x180.25
    Treadmill 8.1mph@3%
    1) bench 4x6,6,6,8x155
    Fatz Pulldowns 4x8x157
    2) laterals 3x15x31.25's
    Fatz military 3x8,8,10x85
    3) 10 counts 3x6,6,7x50's
    DB shrugs 3x10x50's
    Hanging abs 3x10
    4) 20/20'a 5:00@10.1mph@5%

    Thursday 8/29/13
    BJJ live 7x5:00
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    Friday 8/30/13

    Hips and swings
    SSB squats 8x65 8x135 5x185 3x225 16x238 1x280 10x182
    Lever bar 8x2.5 3x15x4.5
    45 hypers 4x12x25
    Treadmill @8.2mph@3%
    1) reverse hypers 3x10x116
    Standing abs 3x10x65.5+mini
    2) bag flips 3x8,8,10x100
    Land mines 3x8x51.25
    3) 45 hypers 3x19x10
    Sprawls 3x10,10,12
    4) 20/20's 5:00@10.1mph@5%

    Pretty good workout. Weight is at 186.9.
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    Sunday 9/1/13

    Rotator cuff
    DE Bench 20x45 added mini 3x45 3x85 4x3x105 mid grip 4x3x105 regular grip
    Military 8x45 5x85 5x105 3x125 14x132 15x101
    CS Rows palms down 8x225 4x10x286
    Treadmill 8.3mph@3%
    1) log 3x4,5,5x145 tuff
    Fatz CS Rows 3x8x226.5
    2) 4-board 4x6,8,8,8x177
    BB curls 4x6,6,7,7x95
    3) dips 3x14,15,15x11.5
    Inverts 3x12,13,13x11.5
    GHR sit-ups 3x10x7.5
    4) 20/20's 5:00@10.2mph@5%

    Tough workout. Log about killed me and then the sprints at the end apparently finished the job. I feel like death on a stick. Run only tomorrow and Tuesday and then practice Tuesday night. Renzo Gracie blackbelt I know is doing a seminar 2 weeks from now real close. I may go if time allows. It's only $35. I know the kid and have rolled with him before.
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    Monday 9/2/13

    Treadmill
    Warmup 3:00
    20/20's
    6:40@8.9mph@5%
    6:40@9.4mph@5%
    6:40@9.9mph@5%
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    Tuesday 9/3/13

    Treadmill
    Warmup 3:00
    20/20's
    6:50@9mph@5%
    6:50@9.5mph@5%
    6:50@10.0mph@5%
    Straight run
    7:00@7mph

    BJJ drilling 45 minutes
    Live 2x4:00

    Wednesday 9/4/13
    Hips and swings
    SSB squats 8x65 2x65+67 2x115+67 8x2x140+67
    DL (1.5" mats) 5x135 5x185 3x235 2x265 15x276.5 1x325
    GHR 4x10xSingle micro
    Treadmill 8.4mph@3%
    1) DL 3" 3x5x205
    Roman chair 3x9xBW
    2) DB snatch 3x5x48.75
    Rotations 3x10xMini
    3) SLGM's 3x15xGreen
    Burpee's 3x8
    4) 20/20's 5:00@5%

    Not bad. Took a pretty big jump.
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    Thursday 9/4/13

    Treadmill
    Warmup 3:00
    20/20's
    7:00@9.1mph@5%
    7:00@9.6mph@5%
    7:00@10.1mph@5%

    BJJ live
    7x5:00

    Friday 9/5/13
    Rotator cuff
    Bench 20x45 8x95 8x115 5x135 5x155 2x175 1x185 8x193 13x150
    Pulldowns 8x90 8x140 4x10x180.5
    Treadmill @8.5mph@3%
    1) DB Bench 4x10,10,10,11x60's
    Fatz Pulldowns 4x6x160
    2) laterals 3x10x32.5's
    Fatz military 3x8,10,11x86
    3) 10 counts 3x7,7,8x50's
    DB Shrugs 3x10x50's
    Vertical ab strap 3x15,15,20x50
    4) 20/20's 5:00@10.2mph@5%

    Rotator cuff and triceps 3 sets.

    Little bit of a mediocre workout. Bench is suffering the effects of the weight cut. Conditioning is improving quite a bit though, I have to say. If I had my Osta I'm pretty sure I could arrest my strength losses, but it's still on back order.
    Got a long Spud Ab Strap from elite and used it today. Worked well. I'll have to find the right weight, today was a little light. I'm going to use it to do standing abs with the cable vertical one day and horizontal another. See how things go. Weight today was 184.9.
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    Sunday 9/8/13

    Treadmill
    Warmup 3:00
    20/20's
    7:00@9.2mph@5%
    7:00@9.7mph@5%
    7:00@10.2mph@5%

    Straight run
    7:00@7mph no incline.

    Weight Monday at 186.1 after a cheat day Saturday so not bad. Squats tonight. If I hit 182 or less by the Monday before weigh ins I'm going to suck to 169.9 for the tournament, otherwise it's 179.9 for me.
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    Monday 9/9/13

    Hips and swings
    SSB squats 8x65 8x135 5x185 3x225 2x245 14x252 2x280 10x196
    45 hypers 4x14x25
    Treadmill 8.6mph@3%
    1) reverse hypers 3x10x116.5
    Horizontal Abs 3x12,13,14x76 (new Spud Strap)
    2) log cleans 3x5,5,6x147.5
    Land mines 3x8x51.5
    3) 45 hypers 3x20x10
    Burpees 3x10
    4) 20/20's 5:00@10.3mph@5%

    Pretty decent. Squats were tuff. So was circuit. Legs were rubbery.

    Got video of squats but need to download an app to post it. Maybe later. Steak tonight. Haha.
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    Good squats bud! Lookin forward to seein it
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    http://youtu.be/KIhcHDAfHJ8


    Felt decent. Looks like I drifted forward on a few and got out over my toes a bit. I think I have fixed the knee collapse so on to the next technique problem.
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    The slightest of slight knee 'cave' is okay for quad activation. Id work on the slight pelvic tilt but you look solid dude. Your back never gave in to the SSB.

    Good stuff
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    Thanks. The goal is 20x275 by spring. Then it's my first 'real' cycle.
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    That's rough lol
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    Tuesday 9/10/13

    BJJ. Drilling 1 hour
    Live 3x5:00

    Was supposed to do a sprint workout on the treadmill but I was just too sore from squats yesterday. OHP tomorrow and I'll sprint Thursday.
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    Wednesday 9/11/13

    Rotator cuff
    DE bench 20x45 added minis 3x85 4x3x105 mid
    4x3x105 regular
    Military 8x45 5x85 5x105 3x125 1x135 10x140 15x108.5
    CS rows 8x245 4x10x286.6
    Treadmill @8.6mph@3%
    1) log 3x3x145
    Fatz CS rows 3x8,8,9x227
    2) 4 board 4x8,8,8,9x177
    BB curls 4x7,7,7,8x95.5
    3) dips 3x15x12
    Inverts 3x13x12
    GHR sit-ups 3x11,12,12x7.5
    4) 20/20's 5:00@10.4mph@5%

    Mediocre workout. The cut is hurting me. Lesson learned for me, don't cut without SARM's.
    on another not an opportunity has opened up. Abu Dhabi pro trials are in NY October 20th. I'm thinking about skipping the NAGA and doing the pro trials. Not sure yet. I always wanted to at least give it a shot. May be my only one. I'm going to talk it over with my buddy and see what he thinks. It's a long shot to win it and go, but I figure what the hell, Can't win it sitting at the house wishing about it. Wish I was 10 years younger. I found this sport too late.
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    Thursday 9/12/13

    Treadmill
    Warmup 3:00
    20/20's
    5:00@9.5mph@5%
    5:00@10mph@5%
    5:00@10.5mph@5%
    1:40@11mph@5%

    Decided to do pro trials. Going to up calories and put 4-6 pounds of decent material back on. Still waiting on SARM's. buddy working in a few sponsorship dollars for me. Also changed sprints to 5:00 as they are 5:00 bouts at trials.

    BJJ live
    8x5:00 rounds. Went pretty hard for a few. DL tomorrow and sprints this weekend. Also a Renzo Black belt seminar on Sunday.
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    Friday 9/13/13

    Hips and swings
    DE box SSB 8x65 added 67 chains 2x65 2x115 8x2x140.5+67
    DL (1.5") 5x135 5x185 3x235 1x285 13x292.5 2x325
    GHR 4x10,10,10,12xSingle micro
    Treadmill 8.6mph@3%
    1) SSB squats 3x5,6,6x177
    Roman chair 3x10xBW
    2) DB cleans 3x5,5,6x61.5
    Rotations 3x10xMini
    3) SLGM's 3x10xgreen+Mini
    Burpee's 3x12
    4) 20/20's 5:00@10.4@5%

    Pretty decent. Ordered SARM's today Osta and GW. I have a little S-4 but gives me vision sides so I'm not sure I'll use it. Feeling good. I'm gonna eat a little extra this weekend and then I'm going maintenance on the SARM's until I see where I settle in at. I'd like to get up around 188 without loosing any conditioning. Then it's and easy cut to 180 with a Gi.
    Off to see if we can win at least one football game this year. We were 0-10 last year and things aren't looking good.
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    Sunday 9/15/13

    Renzo Gracie BB seminar
    Drilled for two hours on passing half guard
    Live 6x3:00 really hard pace
    Did pretty well but was tired. Handled everybody pretty well. A purple around 200, a blue about my weight, a few whites, one of which was pretty good and has some real potential, and the black belt who owns the school. I've rolled with him lots. His defense gives me fits. I passed him and got his back but couldn't do anything with him. Didn't get to roll with the seminar teacher today. I've rolled him before no Gi though and he's tuff.
    I'm sore as hell now. Supposed to bench tomorrow but we will see how sore I am tomorrow.
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    Monday 9/16/13

    Rotator cuff
    Bench 20x45 8x95 8x115 5x135 5x155 3x175 1x195 5x203.5 12x160.5
    Pulldowns 8x90 8x140 4x10x180.75
    Treadmill 8.7mph@3%
    1) Bench 4x6,6,7,9x155.5
    Fatz Pulldowns 4x6,6,7,7x160
    2) laterals 3x11x32.5's
    Fat military 3x10x87.5
    3) 10-counts 3x8x51.25's
    Shrugs 3x10x51.25's
    Vertical ab strap 2x15,20x60 15x70 (too light)
    4) 20/20's 5:00@5%

    Pretty decent. Still pretty sore from yesterday. Think I'm changing the 20/20's to a straight 5 minute run. Gonna start low and ramp up.
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    Tuesday 9/17/13

    Treadmill
    Warmup 3:00
    20/20's
    5:00@9.6@5%
    5:00@10.1@5%
    5:00@10.6@5%
    3:00@11.1@5%

    Missed practice today. Wife was sick and daughter had soccer practice. Still sore from Sunday so it was probably a good thing.

    Wednesday 9/18/13
    Hips
    SSB squats 8x65 8x135 5x185 3x225 1x255 11x266 3x280
    45 hypers 4x15x25
    Treadmill 8.8mph@3%
    1) reverse hypers 3x10x117
    Horizontal ab strap 3x15x76.5+mini
    2) bag flips 3x8,10,10x100
    Land mines 3x8x51.75
    3) 45 hypers 3x21x10
    Burpee's 3x13
    4) straight run 5:00@7.5mph

    Accidentally forgot my first set last set. Got my SARM'S today and started Osta and GW. Expecting good things.
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    Thursday 9/19/13

    Treadmill
    Warmup 3:00
    20/20's
    5:00@9.7mph@5%
    5:00@10.2mph@5%
    5:00@10.7mph@5%
    5:00@11.2mph@5%

    BJJ live 7x5:00. Good session but something appears to have happened to my lower outside leg. It is full of fluid. I have Ice on it now. Hopefully it turns out to be nothing.
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    Friday 9/20/13

    Rotator cuff
    DE Bench 20x45 added minis 3x45 3x85 4x3x105.5 mid 4x3x105.5 regular
    Military 8x45 5x95 5x115 2x135 1x145 8x147.5
    CS rows 8x225 3c10,10,11x286.75 15x225
    Treadmill 8.8mph@3%
    1) log 3x6x115
    CS fatz rows 3x8,9,9x227.5
    2) reverse bench 4x9,9,10,10x177
    BB curls 4x7,7,8,8x96
    3) dips 3x15x12.25
    Inverts 3x13,13,14x12.25
    GHR sit-ups 3x12,13,13x7.5
    4) run 5:00@7.6mph

    Did a little extra bench and back. Nothing to brag about. Leg is feeling better. Still hurts but, Hopefully I'll be good for tomorrow. We have a Renzo Black Belt coming in from out of town to roll tomorrow and I'm looking forward to it.
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    Monday 9/23/13

    Hips, swings, extensions
    SSB box 8x65 added 67 2x65 2x115 8x2x141+67
    DL (1.5") 5x135 5x185 3x235 2x285 12x309 4x325
    GHR 4x10,10,11,13xSingle micro
    Treadmill @8.9mph@3%
    1) DL (3") 3x5,5,6x207.5
    Roman chair 3x12,12,13
    2) DB Snatch 3x5,5,6x49
    Band rotations 3x10xMini
    3) SLGM's 3x10xGreen+Mini
    Burpee's 3x14
    4) run 5:00@7.7mph

    Pretty decent workout. Getting in pretty decent shape. The GW is kicking. Weight was 187.7 after a good weekend of eating.
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    Tuesday 9/24/13

    Treadmill
    Warmup 3:00
    20/20's
    5:00@9.9mph@5%
    5:00@10.3mph@5%
    5:00@10.8mph@5%
    5:00@11.3mph@5%

    BJJ drilling 1 hour. All half guard sweeps
    Live 3x5:00.

    Few extra calories tonight, bench tomorrow.
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