5/3/1 and Grappling 4 fun Log

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  1. Tuesday 7/31/12
    Gi drilling 1:15

    Wednesday 8/1/12
    Hip circles, swings, dislocates, abductions, hip flexors.
    Squats 2x8x45 8x115 5x135 5x185 3x225 3x255 10x273.5
    SLDL 8x135 3x8,9,12x195.5
    Lever bar 5x5 3x8x6.5
    Treadmill circuit @[email protected]%
    1) reverse Hypers 3x10x98
    Ab wheel 3x6,7,10x14
    2) bag flips 3x8x110
    Twists 3x28x25
    3) pause squats 3x3,3,4x145
    4) sprints [email protected]@2.5%

    Getting back into the swing. Bodyweight at 190 last night, say goodbye to the abs.


  2. Friday 8/3/12
    Rotator cuff, Neck Strap 2x12x15
    DE Bench 2x20x45 3x45+60 3x65+60 3x95+60 8x3x110+60
    Military 8x45 5x45+minis 5x65+minis 3x85+minis 12x103.5+minis
    CS Rows Palms facing 10x225 4x15x245
    Treadmill Circuit @[email protected]%
    1) log press 3x4,5,5x125.5
    CS Rows Fatz 3x10x196
    2) Reverse band mid press 3x9,15,15x166.5
    Fatz Curls 3x6,6,8x38.75's
    3) Dips 3x10x,11,18x7.25
    Inverted rows 3x8,9,14x7.25
    4) Sprints 3 [email protected]@2.5%

    I have some video of last workouts squats, but I can't figure out how to post it???
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  3. Monday 8/6/12
    Hip circles, Dislocates, abductions, hip circles
    De Squats 2x8x45 2x45+light 2x95+light 8x2x128
    DL 2" mats 5x135 5x185 3x235 3x285 6x310
    One leg squats 3x7,8,9x35
    treadmill circuit @[email protected]%
    1) GHR 3x8,15,15XBW Hands Down
    Ab Strap 3x10x83.5
    2) Sumo DL 1.5" mats 3x5x195
    Band Rotations 3x8xmini
    3) Box Squats 3x6x14
    4) Sprints [email protected]@2.5%

    Standing calves 4 sets

    Not a great day. Tweaked my back some. I was way off on what I wanted to get on DL. This was the first bad day I've had in a while so I'm not too worried about it.

    Results and new numbers.

    Bench 259 up 4, Squats 365 up 3, Military 145 up 5, DL 372 down 57.

    Numbers for next cycle
    Bench 192
    Squats 290
    Military 111
    DL 327.5 off 2" mats

  4. 8/10/12
    Rotator cuff, neck strap
    Bench 2x20x45 8x95 5x115 5x135 5x150 18x163.5 5 minutes 2x3,4x192
    Chins 5xBW 4x6,6,6,8x7
    Treadmill circuit @[email protected]%
    1) DB bench 3x12,13,15x40's
    Fatz Pulldowns 3x10x125.5
    2) seated laterals 3x15x31.25's
    Strap rows 3x12x80
    3) 10-counts 3x3,3,4x41.25's
    4) sprints [email protected]@2.5%

    Strap pushdowns 3x11x40.25

    Not bad considering I'm now sick. As soon as may back is feeling good I get sick.

  5. Monday 8/13/12
    Hip complex warmup, dislocates
    Squats 2x8x45 8x115 5x135 5x185 3x225 10x246.5
    SSB GM's 8x105 3x10,10,13x135.5
    Treadmill circuit @[email protected]%
    1) Reverse Hypers 3x10x100
    Standing abs 3x15xGreen
    2) log Cleans 3x3,3,4x135.5
    Twists 3x30x25
    3) Pause squats 3x3x147.5
    4) Sprints [email protected]@2.5%

    Standing calves 4 sets
    Band GM's 3 sets
    •   
       


  6. Wednesday 8/15/12
    Rotator cuff, neck strap
    DE bench 2x20x45 added minis 3x65 3x85 8x3x93
    Military 8x45 Added minis 5x45 5x65 5x85 18x95
    CS Rows palms down 10x225 4x12,13,14,15x260
    Treadmill circuit @[email protected]%
    1) log press 3x5x126.5
    CS fatz rows 3x10x205
    2) 4 board mid grip 3x10,10,11x145
    Fatz BB curls 3x6,8,8x82
    3) dips 3x11,13,19x7.5
    Inverted rows 3x9,10,15x7.5
    4) sprints [email protected]@2.5%

    Not bad at all. Weight is up a bit more than I'd like, 195, but I'll worry about that come the end of the month. Thinking about trying out that TB-500 stuff. If it really worked on healing joints and connective tissue it would be well worth the money. It actually doesn't look that expensive in the long run if I could get away with 2ml a week. Hell I spend close to $100 a year on glucosamine and chondroitin. After loading this would be about $150 and it is supposed to work much, much better. I'll have to research some more.

  7. Thursday 8/16/12
    Gi live 6x5:00

    Didn't go too hard.

    Friday 8/17/12
    Hip complex, dislocates
    DE squats 2x8x45 added lights 2x45 2x95 2x115 8x2x129
    DL floor 5x135 5x185 3x235 3x265 13x280.5
    Lunges 3x6,6,7x48's
    Treadmill circuit @[email protected]%
    1) GHR 3x6,6,7xBW. Hands up under chin from now on
    Ab wheel 3x6,8,10x14
    2) axle cleans 3x4x120
    Landmines 3x8x46
    3) box jumps 3x6x14
    4) sprints [email protected]@2.5%

    Calves 4 sets
    Band GM's 3sets

    Saturday 8/18/12
    Gi seminar with our blackbelts from the home school. 3 hours.

    Joints are really hurting. Knees are sore, hips are really sore and tight, and my feet hurt as well. Time to take off about 8-10 pounds. I think that will make me feel much better. Also I need to just get back into grappling shape again. It's the usual routine for me after taking it easy over the last half of summer.

  8. Monday 8/20/12
    Rotator cuff, neck strap
    Bench 2x20x45 8x95 5x115 5x135 5x155 17x173 2x4,5x192
    Chins 5xBW 4x6,6,8,9x7.25
    Treadmill circuit @[email protected]%
    1) bench 3x8,9,10x148
    Fatz Pulldowns 3x10x126
    2) Seated Laterals 3x12x32.5's
    Strap rows 3x10x90
    3) 10- countz 3x3,4,4x41.25's
    4) sprints [email protected]@2.5%

    Strap pushdowns 3x12x40.5

  9. Wednesday 8/22/12
    Hip complex, dislocates
    Squats 2x8x45 8x115 5x135 5x185 3x225 3x245 11x261 2x1x290
    SSB GM's 8x105 3x11,12,13x136
    Treadmill circuit [email protected]%
    1) reverse Hypers 3x10x101
    Ab wheels 3x10x83.75
    2) bag flips 3x4,4,6x120
    Band rotations 3x8x Mini
    3) SSB box squats 3x3x155
    4) sprints [email protected]@2.5%

    Pretty decent workout. Having some tendinitis issues with my hip/thigh, up right at the joint. Took out pause squats and I'm hoping this helps.

  10. Thursday 8/23/12
    Gi Live 6x6:00

    Friday 8/24/12
    Rotator cuff, Neck Strap
    DE Bench 2x20x45 added mini's 3x45 3x65 3x85 8x3x94+mini's
    Military 8x45 added Mini's 5x45 5x65 3x85 17x100+mini's
    CS Rows Palms down 10x225 4x13,14,15,15x261
    Treadmill Circuit @6.4 [email protected]%
    1) log press 3x5,5,6x127
    CS rows Fatz 3x10x205.5
    2) 4 Board mid-grip 3x10,10,11x146.5
    Fatz BB curls 3x6,8,9x82.5
    3) Dips 3x12,14,20x7.75
    Inverted Rows 3x10,10,15x7,75
    4) Sprints 3 1/2 @9.0mph @2.5%


    I have some severe tendonitis going on in my hips. Any suggestions welcome.

  11. Saturday 8/25/12

    Gi drilling for blue belt test 1:00
    No Gi live 6x5:00

    Not bad. Still out of shape though. Diet starts tomorrow. I'll go back to tracking macros. I'm going to start real easy, probably about 250 below maintenance. I'm going to start cardio for this tournament tomorrow so it'll come off. Test is scheduled for September 29th and tournament is October 6th.
    Found a source for AAS and hgh. Human grade, through an unbelievably lucky situation. He actually had some today to show me, cyp and EQ. He has a few other things also, but only what you could get through a pharmacy. So no tren or DB, or things like that. I'm thinking of making the jump in the spring, but I still haven't made a decision yet. TB-500 is first to get the joints healed and working 100% first. If they aren't going to cooperate them there is no point of AAS use. We'll have to see. I've always figured I'd do a run, but it never happened. This may be it.

  12. Sunday 8/26/12
    Treadmill workout :40/:20
    Warmup 1x3:00
    [email protected]@2.5%
    [email protected]@2.5%
    [email protected]@2.5%

    Monday 8/27/12
    Hip circles, swings , dislocates
    Squats 3x8x45 added lights 2x45 2x95 2x115 8x2x130
    DL floor 5x135 5x185 3x235 3x275 13x297 1x330 1x335
    Lunges 3x6,7,7x48.5's
    Treadmill circuit @[email protected]%
    1) GHR 3x6,7,8xBW
    Standing abs 3x10xMedium+mini
    2) DL 1.5" 3x5x200
    Landmines 3x8x46.25
    3) box jumps 3x6x14 chains
    4) sprints [email protected]@2.5%

    Calves 4 sets
    Band GM's 3 sets

    Good workout. DL singles were fast and easy. Diet started today also. Hoping to drop like 5-7 pounds in a month or so then I'll level it off. Shouldn't be too hard, those first few pounds usually drop off pretty quickly.

  13. Tuesday 8/28/12
    Treadmill workout
    Warmup 1x3:00
    [email protected]@2.5%
    [email protected]@2.5%
    [email protected]@2.5%

    Gi drilling 1 hour

  14. Wednesday 8/29/12
    Rotator cuff, neck strap
    Bench 2x20x45 8x95 5x115 5x135 3x155 3x175 14x182.6 6x192 1x205
    Chins 5xBW 4x6,6,10,10x7.5
    Treadmill circuit @[email protected]%
    1) DB Bench 3x10,10,15x45's
    Fatz Pulldowns 3x10,10,12x127
    2) seated laterals 3x12,12,14x32.5's
    Strap rows 3x10x91
    3) 10-countz 3x4x41.25's
    4) sprints [email protected]@2.5%

    Strap pushdowns 3x13x40.75

    Not bad.

  15. Thursday 8/29/12

    Treadmill workout
    1x3:00 warmup
    [email protected]@2.5%
    [email protected]@2.5%
    [email protected]@2.5%

    Pretty easy.

  16. Friday 8/31/12
    Hip complex, dislocated
    Squats 2x8x45 box 2x8x45 8x115 5x135 5x185 5x225 3x255 10x276
    SSB GM's 8x116 3x12,12,14x136.5
    Lever bar 8x5 3x8,10,10x6.5
    Treadmill circuit @[email protected]%
    1) reverse Hypers 3x10x102
    Ab wheel 3x7,9,10x14
    2) log cleans 3x3,4,5x136
    Twists 3x30x25
    3) log jumps 3x10
    4) sprints [email protected]@2.5%

    Everything felt really strong on squats my hips are just so tender that I couldn't do any more. I was unstable and I know I had at least 4 minor breaks in form. I've decided I'm ordering some t-500 and giving it a good solid run. I feel great except for my hips. Hopefully a few weeks of that and I'll be right as rain.

  17. Monday 9/3/12
    Rotator cuff, neck strap
    DE bench 2x20x45 3x45+mini 3x65 3x85 8x3x95+mini's
    Military 8x45 5x45+mini's 5x65 5x85 3x95 15x105.5+mini's
    CS Rows 8x225 4x15,15,15,16x262
    Treadmill circuit @[email protected]%
    1) log press 3x5,6,6x127.5
    CS Rows fatz 3x10x206
    2) 4-board mid grip 3x10,10,11x147.5
    Fatz curls 3x6x83
    3) dips 3x12,16,20x8
    Inverted rows 3x10,11,15x8
    4) sprints 4 [email protected]@w2.5%


    I'm ordering tb-500 tomorrow. My wrist is killing me, my hip hurts, and foot is throbbing. I'm gonna order 6 months of it and give it a good, solid run and see what happens.

  18. Tuesday 9/4/12
    Gi drilling 1 hour
    Gi live 6x2:00 positional stuff

    Wednesday 9/5/12
    Hip Complex, dislocates, swings
    DE Squats 2x8x45 added lights 2x2x45 2x95 2x115 8x2x131
    DL (floor) 5x135 5x185 5x235 3x265 3x295 10x311.5
    Lunges 3x7x49's
    Treadmill Circuit @[email protected]%
    1) GHR's 3x7,7,9xBW
    Ab Strap 3x10x83.75
    2) Axle Cleans 3x4,4,5x121.5
    Band Rotations 3x9xmini
    3) Box Jumps 3x6x14
    4) sprints [email protected]@2.5%

    Standing Calves 4 sets
    Gm's 3 sets

    Not bad. Hip is still stiff. TB-500 is on the way. I hope it does the trick, if not Hrt here I come this spring.

  19. Thursday 9/6/12

    Treadmill workout
    Warmup 1x3:00
    [email protected]@2.5%
    [email protected]@3.0%
    [email protected]@3.5%

    Gi live 8x5:00

  20. Friday 9/7/12
    Rotator complex, neck strap
    Bench 2x20x45 8x95 5x115 5x135 5x155 18x167.5 2x2,3x197
    Chins 5xBW 4x7,7,10,10x7.75
    Treadmill circuit @[email protected]%
    1) Bench 3x8,10,10x149
    Fat Pulldowns 3x10x127.5
    2) Standing laterals 3x10x37.5's
    Strap rows 3x10x92.5
    3) 10-count fatz 3x4,5,5x41.25's
    4) sprints [email protected]@2.5%

    Strap pushdowns 3x14x41

    Goog workout. Bench is moving well. If it weren't for my joint problems I think things would be going even better. Bodyweight is already going down with good eating. Weighed out last night at 193.2. Practice tomorrow, sprints Sunday and squat Monday if the hip is feeling it.

  21. Saturday 9/8/12

    Gi drilling 1 hour
    No Gi live 4x5:00

    Monday 9/10/12

    Treadmill run
    Warmup 1x3:00
    [email protected]@3.0%
    [email protected]@3.0%
    [email protected]@3.5%

    Tuesday 9/11/12

    Treadmill run
    Warmup 1x3:00
    [email protected]@3.0%
    [email protected]@3.5%
    [email protected]@3.5%

    Gi drilling 45 minutes
    Gi live 5x5:00

    Took Monday off from lifting, because my knee was hurting. It's feeling better but my left hand is really screwed up. Not sure what I'm gonna do.

  22. Wednesday 9/12/12
    Hip circles, swings, dislocates
    Squats 2x8x45 box 2x8x45 8x115 5x135 5x185 3x225 14x249
    Stiff DL 8x135 3x9,11,14x196
    Treadmill circuit @[email protected]%
    1) reverse Hypers 3x10x103
    Standing abs 3x11xGreen and Mini
    2) bag flips 3x4,6,6x120 bag
    Landmines 3x8x46.5
    3) log jumps 3x12
    4) sprints [email protected]@2.5%

    Calves 4 sets
    Band GM's 3 sets

    Pretty good workout. Hip is feeling much better. I'd say it was 60% better. Problem is not my wrist is major jacked. I don't know what's up with it. I am supposed to get my tb-500 tomorrow or Friday so I hope to get it started over the weekend. I'm hoping it's going to help me. I feel really good except for wear and year on the joints.

  23. Thursday 9/13/12
    Treadmill
    Warmup 1x3:00
    [email protected]@3.5%
    [email protected]@3.5%
    [email protected]@3.5%

    Gi rolling 8x5:00

  24. Friday 9/14/12
    Rotator cuff, neck strap
    DE Bench 2x20x45 3x45+67 3x65+67 3x95+67 8x3x110+67 in chains
    Military 8x45 5x45+mini's 5x65+mini's 5x85+mini's 14x102+mini's
    Croc Rows 8x50 4x13,13,13,14x75
    Treadmill circuit @[email protected]%
    1) Log Press 3x6x127.5
    Fatz DB Rows 3x9,10,10x40's
    2) Skulls 3x10x86
    Fatz DB Curlz 3x6x40's
    3) Dips 3x12,17,20x8.25
    Inverted Rows 3x10,12,15x8.25
    4) Sprints [email protected]@2.5%

  25. Monday 9/17/12
    Hip circles, swings, dislocates
    DE squats 2x8x45 added lights 2x2x45 2x95 2x115 8x2x132
    DL 1/2" mat 5x135 5x185 3x235 3x265 15x282.5 1x332.5 1x335
    Step ups 3x7x56's
    Treadmill circuit @[email protected]%
    1) GHR 3x7,8,10xBW
    Ab wheel 3x8,10,10x14
    2) DL 3x5x202.5 2" mats
    Twists 3x32x25
    3) Box Jumps 3x6x14
    4) sprints [email protected]@2.5%

    Calves 4 sets
    Band GM's 3 sets

    Pretty decent pull day. I think I may do a local tourney Saturday. I just stumbled across it the other day. I'm not doing the one in October because they changed their mind about the competing for free if you won a qualifier. ??? So this one is Close, cheap, and even has a cash absolute prize.
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