5/3/1 and Grappling 4 fun Log

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    Monday 4/15/13

    Hip circles, swings, abductions, rotator cuff
    DE SSB 8x65 added lights 2x65 8x2x126.5+light
    DL 1.5" 5x135 5x185 3x225 14x255
    GHR 3x12,13,14xBW
    Treadmill 8.3mph@3%
    1) SSB squats 3x6x125
    Hanging abs 3x8,9,9xBW
    2) DB Snatch 3x5x42
    Side bends 3x17x45
    3) SLGM'S 3x17xGreen
    4) 20/20's 7:00@9.4mph

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    Tuesday 4/16/13

    Treadmill 20/20

    2:00 warmup
    5:00@8.6mph@3%
    5:00@9.1mph@3.5%
    5:00@9.6mph@3.5%

    First therapy session today. Went okay. Guy gave me some stuff to do to try and help it heal on its own. He thinks I have a frayed meniscus.
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    Wednesday 4/17/13

    Rotator cuff, neck
    Bench 2x20x45 8x95 8x115 5x135 5x155 2x175 17x180
    Pulldowns 8x70 8x140 4x10x175
    Treadmill @8.4mph@3%
    1) DB Bench 3x8x67
    Fatz Pulldowns 3x7x151.25
    2) laterals 3x12x26.25's
    Wind chime press 3x6x60
    3) 10-countz 3x7,8,8x45's
    DB shrugs 3x8x50's
    4) 20/20 7:00@9.5mph@3%

    Pushdowns, banded abs, and rear delts.

    Not bad. Shoulders are a bit beaten up. Time for another shot of TB-500.
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    Friday 4/19/13

    Hips, swings
    SSB Squats Box 2x8x65 8x115 5x155 3x185 12x205 3x225
    SSB GM's
    5x115 5x135 3x10x152.5
    Treadmill @8.4mph@3%
    1) reverse Hypers 3x8x119
    GHR sit-ups 3x12,12,15xBW
    2) bag flips 3x6,8,8x100
    Side bends 3x18x45
    3) pull throughs 3x6x60
    4) 20/20 7:00@9.6mph@3%

    Calves.

    Not bad. Knee is still the same. Everything else is pretty solid. Even my thumb has shown some improvement the last few days. I can't wait for this surgery. Started glucosamine/chondroitin a few days ago. See if it helps any.
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    Sunday 4/21/13

    Treadmill 20/20's
    Warmup 2:00
    5:00@8.7mph@3.5%
    5:00@9.2mph@3.5%
    5:00@9.7mph@3.5%

    Wrestling clinic this afternoon.
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    Monday 4/22/13

    Rotator cuff
    DE Bench 2x20x45 added Mini's 3x45 3x65 3x85 4x3x100.5 mid grip
    4x3x100.5 regular grip
    Military 8x45 5x85 3x105 2x125 17x129
    CS Rows palms facing 8x205 4x12x262
    Treadmill@8.4mph@3%
    1) log press 3x4x140
    CS rows fatz 3x6,8,8x215
    2) reverse band bench 3x6,6,8x182
    BB Curls 3x7,7,8x90
    3) dips 3x12,16,20x7
    Inverted rows 3x13,14,14x7
    4) 20/20 7:00@9.7mph@3%

    GHR abs 3 sets.
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    Tuesday 4/23/13

    Treadmill 20/20's

    Warmup 2:00

    5:00@8.8mph@3.5%
    5:00@9.3mph@3.5%
    5:00@9.8mph@4%

    Pretty solid despite my allergies getting worse. Bodyweight was at 197.7 which I didn't expect. My strength is still good so I was figuring I hadn't lost anything. Happy with the loss. I am gonna up calories some as I don't want to loose anymore during PCT and I don't want to loose too fast and have my strength go down. Gonna order some Osta as soon as its restocked, to help with keeping strength while I cut. 190 is the goal without any loss of strength. I figure if I go really slow I can do it with a little SARM'S help.
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    Wednesday 4/23/13

    Hip circles, swings, abductions, rotator cuff
    DE squats SSB 8x65 2x65+40 2x115+40 8x2x135+40
    DL 2" mats 5x135 5x185 3x225 15x246.5
    GHR 3x13,13,15xBW

    Called it there today. Back was a little tweaked and the gym was soaking wet from a thunderstorm. Hopefully I can get on the roof next weekend and get it buttoned up for the summer.
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    What programming are you following now?
    Controlled Labs Board Rep
    sean@ControlledLabs.com
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.
  10. Registered User
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    Still on 5-3-1. I add in some DE work on press and DL days. Nothing too strenuous. Gives me some extra work and warms me up for OHP and DL. I know Wendler frowns upon it, but jumps and throwing the med ball won't work for me in my garage gym. My accessory is all still lactic threshold style. I've kicked around changing it up, but it's worked so well in the past for grappling/MMA that I can't seem to get away from it.
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    Friday 4/26/13

    Rotator cuff, neck
    Bench 2x20x45 8x95 8x115 5x135 5x155 3x175 1x185 14x191 1x212
    Pulldowns 8x70 8x140 4x10,10,11,11x175.5
    Treadmill @8.5mph@3%
    1) bench 3x6x165.5
    Fatz Pulldowns 3x6,8,8x151.5
    2) laterals 3x13x26.25's
    Wind chime press 3x6,7,7x61
    3) 10-counts 3x8x45's
    DB shrugs 3x9x50's
    4) 20/20's 6:00@9.7 and 1:00@9.8 both at 3%

    Pushdowns and more rotator cuff

    Decent workout. Feeling a little of the hit of PCT.
    thumb is finally good enough to start back rolling again. I'm going back May 7th. I'm gonna wear an MMA glove and tape the thumb down. I gotta get moving. I want to do another Goodfight tourney in Philly and its July 14th. If I hustle I can be ready I think? We will see. It also depends on my knee surgery and how long I'm out for it.
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    Almost forgot. If anybody wants to see some good, drug free,and raw powerlifting we are holding the 34th (I think) Power Day on Bigler PA, right off I-80. It's the longest running single lift meet of its kind IN THE WORLD!! Yes the world. Bench and DL and also as of last year we have a strict curl contest which I'd never seem before. Sunday April 28 at the Bigler Civic Center. We are now folded into the 100% RAW organization.

    http://rawpowerlifting.com/
  13. Registered User
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    Monday 4/29/13

    Treadmill 20/20's
    Warmup 2:00
    5:00@8.9mph@3.5%
    5:00@9.4mph@4%
    5:00@9.9mph@4%

    Easy. Not squatting until Wednesday. My back is cooked from spot/loading all day yesterday.
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    Wednesday 5/1/13

    Treadmill 20/30's
    1x2:00 warmup
    5:00@9mph@4%
    5:00@9.5mph@4%
    5:00@10mph@4%

    Easy conditioning. Had another BP check today. 140/92. Down 10 points but still high. Also scheduled another doctors appointment for Tuesday for the knee. Looking for orders for an MRI and referral to the ortho to get this sucker trimmed. Dying to get this fixed and get back to normal. I want to squat.
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    Thursday 5/2/13

    Hip circles, swings, rotator cuff
    SSB box squats 2x8x65 8x115 5x155 3x185 13x210 4x230
    SSB GM's 5x115 5x135 3x10,10,11x153
    Treadmill @8.5mph@3.5%
    1) reverse Hypers 3x8x120
    Ab strap 3x10x88
    2) axle cleans 3x5x110
    Band rotations 3x10xMini
    3) 45 degree Hypers 3x13,15,20xBW
    4) 20/20's 5:00@9.7mph@3.5% 2:00@9.8@3.5%

    Calves. Decent workout. Knee is the same. MRI tomorrow and doctors appointment Tuesday for BP. Hopefully get an ortho appoint for the week after. Birthday tomorrow. 42. Looks like I'm solidly on the back 9.
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    Sunday 5/5/13

    Rotator cuff
    DE Bench 2x20x45 added minis 3x45 3x65 3x85 4x3x101 mid grip 4x3x101 regular grip
    Military 8x45 5x85 5x105 3x1:0 15x137
    CS Rows 8x205 4x12,12,12,15x262.5
    Treadmill @8.5mph@3%
    1) log press 3x4,4,5x140
    CS Rows 3x7,8,8x215.5
    2) reverse band bench 3x7,8,10x182.5
    BB curls 3x8x90.5
    3) Dips 3x14,18,20x7
    Inverted rows 3x14x7
    4) 20/20's 4:00@9.7@3% 3:00@9.8@3%

    Pretty decent workout. Nothing crazy, just really solid do a PCT workout. PCT over yesterday. Looking at a SARM's run for after my knee surgery.
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    Was supposed to do a treadmill workout, but I'm skipping it. I got my MRI results. Medial meniscus tear. Have two appointments tomorrow, and hoping to get the surgery scheduled for next week or two.
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    Well, ortho says its not torn? I'll go with him over the radiologist. I have a prescription for a high dose anti-inflammatory waiting for me at the pharmacy. I'm not doing any squats or DL or anything for the next few weeks and no running. I'll do the same upper workouts for now minus the treadmill. I'll just time them the same I guess? I'll have to come up with some sort of plan soon. I'm putting off starting practicing again for another 10-14 days or so.
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    Wednesday 5/8/13

    Hip circles, swing, rotator cuff
    GHR 3x15xBW 6xmicro-mini
    Ab bands 3x20xGreen+Blue
    Land mines 3x8x50
    Standing calves 3x12x155

    That's it. Bench tomorrow.
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    Thursday 5/9/13

    Rotator cuff, neck
    Bench 20x45 8x95 8x115 5x135 5x155 3x175 1x195 8x201.5 3x212
    Pulldowns 8x70 8x140 4x10,11,11,12x175.5
    Treadmill @8.5mph@3%
    1) bench 3c6,6,7x166
    Fatz Pulldowns 3x7,8,8x151.75
    2) laterals 3x14x26.25's
    Windchimes 3x7,7,8x62
    3) 10-countz 3x8x45's
    DB shrugs 3x10x50's
    4) 20/20's 4:00@9.7mph@3% 3:00@9.8mph@3%

    Pushdowns and rotator cuff.

    Not a great bench session. It's falling off. Still way better than before cycle.
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    Monday 5/13/13

    Hip circles, swings
    SSB Box 8x65 8x115 5x155 5x185 14x215 5x235
    SSB GM's 5x115 5x135 3c11,12,12x153.5
    Treadmill @8.5mph@3%
    1) reverse hypers 3x8x120.5
    Hanging Abs 3x9,8,8xBW
    2) Bag flips 3x8x100
    Side bends 3x18x45
    3) 45 hypers 3x14,18,20xBW
    4) 20/20's 3:00@9.7 and 4:00@9.8mph@3%

    Standing calves.
    Great workout. First squat workout without knee pain in 6 months. Felt great. Hopefully it keeps up.
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    Tuesday 5/14/13

    Treadmill
    Warmup
    5:00@9.0@4%
    5:00@9.5@4%
    5:00@10.0@4%

    BJJ go workout. 1 hour drilling. First one back. Felt good.
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    Wednesday 5/15/13

    Rotator cuff
    DE Bench 20x45 added Mini's 3x45 3x65 3x85 4x3x101.5 mid grip 4x3x101.5 regular
    Military 8x45 5x85 5x105 3x125 1x135 10x145
    CS rows 8x205 4x12,12,14,15x263
    Treadmill @8.5mph@3%
    1) log 3x5x140.5
    CS Rows fatz 3x8x216
    2) mid grip reverse greens 3x10x183
    Reg BB Curls 3x8,8,9x91
    3) dips 3x15,20,20x7
    Inverts 3x14,14,15x7
    4) 20/20's 3@9.7 and 4:00@9.8mph@3%
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    Thursday 5/16/13
    BJJ live 10x5:00 live rounds


    Friday 5/17/13

    Hip circles, swings
    DE SSB box 8x65 2x65+47 2x115+47 8x2x135.5+47
    DL (2") 5x135 5x185 3x235 2x255 11x275.5
    GHR 3x15,15,16xBW 7xsingle micro
    Treadmill @8.5mph@3%
    1) 3" deficit deads 3x5x195
    GHR sit-ups 3x15xBW
    2) DB Cleans 3x10x54
    Twists 3x36x35
    3) DB Swings 3x8x35
    4) 20/20's 3:00@9.7 and 4:00@9.8mph@3%

    Pretty good workout coming back after a week with no DL.
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    Saturday 5/18/13
    BJJ drilling 1hour
    Live 2x5:00. Not many people.

    Monday 5/20/13

    Rotator cuff
    Bench 20x45 8x95 8x115 5x136 5x155 2x175 15x181
    Pull downs 8x70 8x140 4x10,11,12,13x175.75
    Treadmill @8.6mph@3%
    1) bench 3x6,6,8x166.5
    Fatz pull downs 3x8x152
    2) laterals 3x15x25.25's
    DB press 3x6x42.5's
    3) 10-county 3x4x46's
    BB shrugs 3x6,6,7x206
    4) 20/20's 7:00@9.8mph"3%

    Good workout. Bench must have just been an off workout last week. Went back to full 10-counts today since the shoulder seems 100%. Shaved off a bunch of reps, but hopefully should be back up soon.
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    Tuesday 5/21/13

    BJJ drilling 1 hour
    Live 4x3:00

    Wednesday 5/22/13
    Hip circles, swings, rotator cuff
    SSB Squats box 8x65 8x115 5x155 3x195 15x220 7x240
    SLDL 5x135 5x185 3x10x215

    Called it there. Tweaked my back pretty badly. Hurts like crazy right now. Hoping its not too bad.
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    Friday 5/24/13

    Rotator cuff
    DE bench 20x45 3x45+47 3x85+47 3x105+47
    4x3x118+47 mid grip 4x3x118+47 regular
    Military 8x45 5x86 5x105 2x125 15x130.5
    CS rows palms down 8x225 4x15x278.5
    Treadmill @8.6mph@3%
    1) log 3x5x141
    CS rows fatz 3x6,6,7x225.5
    2) 4-board 3x6,7,8x175
    DB Curls 3x7,8,8x45's
    3) Dips 3x17,20,22x7
    Inverted rows 3x14,15,15x7
    4) 20/20's 2:00@10mph@5%

    Saturday BJJ
    Drilling 1 hour
    Live 3x4:00

    Took today off.
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    Tuesday 5/28/13

    Treadmill
    Warmup x3:00
    5:00@9mph@4%
    5:00@9.5mph@4%
    5:00@10mph@4%

    BJJ
    Drilling 1 hour
    Live 3x4:00 minutes.
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    Wednesday 5/29/13

    Hip circles, swings, rotator cuff
    DE Box SSB 8x65 2x65+light 2x115+light 8x2x130+lights
    DL 5x135 5x185 3x235 15x251
    GHR 4x6,6,6,8xSingle micro
    Treadmill @8.6mph@3%
    1) SSB Free squats 3x6,6,7x135
    GHR sit-ups 3x15,16,16xBW
    2) DB snatch 3x5x43.5
    Land mines 3x10,8,8x50
    3) stiff leg band GM's 3x15xGreen
    4) 20/20 2:20@10mph@5%

    Standing calves 3 sets

    Pretty decent for a first DL back. Took it pretty easy.
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    Thursday 5/30/13

    Treadmill
    Warmup 3:00
    5:00@9.1mph@4%
    5:00@9.6mph@4%
    6:20@10.1mph@4%

    BJJ
    Live 10-12 rolls of 4:00

    I am beat. Hamstrings are so sore. Body weight was way down?? I'm doing a high carb/high calorie day tomorrow. I don't want to lose weight too fast and kill my strength.
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