5/3/1 and Grappling 4 fun Log

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    Sunday 4/13/14

    Cuff and neck
    Bench 20x45 8x95 8x115 5x135 5x155 3x180 16x190 7x212.5
    Chins 8x8xBW
    Treadmill 9mph@5%
    1) DB press 3x8,8,10x70's
    Strap rows 3x8x123
    2) laterals 3x11,11,12x40's
    Fatz band OHP 3x6,8,9x72.5
    3) 10-counts 3x8x51 1/4's (about killed me)
    4) 20/20's 6:50@10mph@5%

    Extra triceps and band pull aparts.

    Feeling great. Fat is coming off, lifts are going up, all is good.

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    Monday 4/14/14

    Hips and swings
    SSB squats 2x8x65 8x135 5x185 5x225 2x265 20x272 7x304 16x208
    SLDL 8x115 3x15x145
    Treadmill 9mph@5%
    1) reverse hypers 3x10x129
    Horizontal abs 3x18,20,20x97.5
    2) log cleans 3x5x154.5
    Land mines 3x8x57
    3) one legged squats 3x8xBW
    4) 20/20's 6:55@10mph@5%

    Called it there. Getting late and back pump was hurting me a little. Otherwise feeling good.
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    Tuesday 4/15/14

    BJJ
    Drilling 1:20
    Live 2x5:00

    Wednesday 4/16/14
    Cuff
    DE bench 20x45 added minis 3x45 3x85 5x3x115 mid grip 5x3x115 pinky
    singles
    135+Minis
    155+Minis
    175+Minis
    OHP 8x45 5x95 5x115 2x127.5 18x137.5 17x121.5
    CS Rows palms facing 8x245 3x13,13,14x275
    Treadmill 9mph@5%
    1) log 3x7x135
    CS fats 3x9,10,10x227
    2) reverse green close 3x10,12,14x193.5
    BB curls 3x8x100
    3) push-ups 3x15x14
    Inverts 3x13x14
    GHR sit-ups 2x15x12.5
    4) 20/20's 7:00@10mph @5%

    Extra shoulders.

    Great workout. Extra 2 reps on 85% set. Everything else up a good bit more than normal. Had some pump issues again, but survived. 6 more days of var then I'm cruising on 300 test for 6 weeks, then 6 more weeks of var to finish. Gonna try and solidify the gains I've made so far.
    •   
       

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    Saturday 4/19/14

    Been off since Wednesday.
    Did a small tournament today. Went okay, not great though. Weighed in at 198.0 and I was it for expert so I got put up to what I thought was 220 but turned out to be unlimited. Had a D-1 wrestler first match. Went back and forth but I eventually got him in an inverted heel hook for the tap. It was 4-2 at the time, but I'm not sure who was winning, I think he was. He had wrestling shoes on and that made the difference. Ended up pulling my right groin pretty good. Had a guy around 285 for the semis. Ended up winning by sloppy arm bar. I just couldn't move effectively with my groin hurting so bad. I had a hard time walking for probably an hour. Went 2-0 and got second. I had to pull out of the finals and Gi, which is what I was really there for anyways. Figures. I'm gonna take tomorrow to heal and then this week will be a little different, MTRF and no practice Tuesday. I'll get back to rolling Thursday. This groin is going to be an issue I need to start addressing this week. I can't have this happening at tournaments.
    Had some pizza, a hamburger, and 2 packs of Fudge Stripes as a reward. Back to the eating plan tomorrow.
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    Monday 4/21/14

    Cuff and neck
    Bench 20x45 8x95 5x135 5x155 3x175 2x195 13x201.5 6x218
    Chins 8 sets 67 reps
    Treadmill 9mph@5%
    1) fatz bench 3x6,7,10x166.5
    Strap rows 3x8,8,9x124
    2) laterals 3x12x40's
    OHP minis 3x9,10,12x73.5
    3) 10-counts 3x8x51 1/4's
    4) 20-20's 3:05@10mph@5%

    Extra triceps and pull aparts.

    Pretty good workout. Pump monster got me pretty good though. Tomorrow is the last day of var then it's 6 weeks test. I ordered GW, Osta, and albuterol today along with some more aromisin. Think I need it. I believe I let my Estro climb too high and I'm holding some water. I'll know for sure when the var starts to clear, but in the meantime I'm doing 12.5 ed for the next week.
    Squat tomorrow and I'll pin tomorrow as well. Don't want any pip for squats tomorrow. Felt good to eat clean today.
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    Tuesday 4/22/14

    Hips and swings
    SSB squats 2x8x65 8x135 5x185 5x225 2x275 18x288 7x312 15x225
    SLDL 8x115 3x15x146
    Treadmill 9mph@5%
    1) reverse hypers 3x10x130
    Horizontal abs 3x13x102.5
    2) bag flips 3x8x114
    Land mines 3x8x58.5
    3) one leg squats 3x8,8,10x5
    4) 20/20's 3:50@10mph@5%

    Calves and wrist roller.
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    Thursday 4/24/14

    Cuff
    DE bench 20x45 added minis 3x45 3x85 3x105 5x3x116.5 mid grip 5x3x116.5 pinky
    OHP 8x45 5x95 5x115 2x135 15x145.5 15x130
    CS rows 8x245 3x14,14,15x276
    Treadmill 9.0mph@5%
    1) log 3x4,4,5x140.5
    CS fatz 3x7x235
    2) reverse green mid grip 3x8,9,10x200
    BB curls 3x8x103
    3) push ups 3x15,16,18x14
    Inverts 3x13,14,14x14
    GHR sit-ups 2x10x15
    4) 20/20's 4:35@10mph@5%

    Extra shoulders. Lateral and DB press superset drop style.

    Going great. Var is wearing off. No pump monster today. Still feel really good. Got my GW and albuterol today. Gonna start GW next week.
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    Friday 4/25/14

    Hips and swings
    DE box 2x8x65 2x65+40 2x115+40 10x155+40
    DL (2" deficit) 5x135 5x185 5x235 2x285 1x315 11x322 5x349
    GHR 4x10,10,11,12xSingle micro+3.5
    Treadmill 9mph@5%
    1) 3" DL 3x6x219
    Vertical abs 3x17,17,18x103.5
    2) DB snatch 3x5x55
    Side bends 3x10x40
    3) Glute bridge 3x5x145
    4)20/20's 5:45@10mph@5%

    Calves, wrist roller, groin rehab.

    Felt decent for being really tired and on a Friday. 2" deficit is about my max. My form starts to suffer too much. Next cycle I'll add and extra few pounds and drop back to the floor.
    I have class tomorrow, but I'm hoping to maybe get back early and get a HIIT workout in. Bench Sunday. I'm undecided on a cheat meal tomorrow night or not. We'll see how I feel. I'm hoping the tiredness is from a lack of sleep the last few nights.
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    Saturday 4/26/14

    Treadmill HIIT
    Warmup
    4:40@9.6
    4:45@10.1
    5:15@10.6

    Started albuterol and GW. Don't know if it was that but it was easy as ****.
    Benching later today after some school work.
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    Sunday 4/27/14

    Cuff and neck
    Bench 20x45 8x95 5x135 5x155 3x175 2x195 1x205 11x212.5 7x223.5
    Chins 8 sets 70 reps
    Treadmill 8.1mph@5%
    1) DB bench 3x10,10,12x70's
    Strap pulls 3x8,9,9x125
    2) laterals 3x13x40's
    OHP fat minis 3x6,6,8x80
    3) 10-counts 3x8x51 1/4's
    4) 20/20's 4:45@10mph@5%

    Extra triceps and pull aparts.

    Very good workout. Extra 2 reps on 95% plus 5 pounds and extra two on 100% plus 5 pounds as well. Assistance is all increasing as well. Started GW and albuterol yesterday until the end of may. Got 2 tournaments end of next month to be ready for. Going to do purple/open for both.
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    Monday 4/28/14

    Hips and swings
    SSB squats 2x8x65 8x135 5x185 5x225 3x275 2x295 15x304 8x320 17x240
    SLDL 8x115 3x15x147.5
    Treadmill 9.1mph@5%
    1) reverse hypers 3x10x130.5
    Horizontal abs 3x13,14,14x103.5+mini
    2) log cleans 3x5x156
    Land mines 3x8x59
    3) one legged squats 3x10x10
    4) 20/20's 4:50@10mph@5%

    Calves and groin rehab.

    Pretty good workout. Warmups felt awful and I thought this was gonna be a terrible workout, but I was able to just keep going on the 95% set. Once I did that I knew the 100% set would be good to go. Knees have been a little stiff since the var has cleared. I need some TB-500 to fix me up.
    HIIT and BJJ tomorrow.
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    Tuesday 4/29/14

    HIIT treadmill
    Warmup
    20/20's
    4:55@9.8
    4:55@10.3
    5:20@10.8

    BJJ
    Drilling about an hour.
    Live12x2:00 with quick switches.
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    Wednesday 4/30/14

    Cuff
    DE bench 20x45 added mini's 3x45 3x85 3x105
    5x3x117.5 mid grip 5x3x117.5 pinky
    Military 8x45 5x95 5x115 3x135 1x145 13x153.5
    CS rows 8x245 3x15x277
    Treadmill 9.1mph@5%
    1) log 3x4,5,7x141
    CS fatz 3x8,8,9x236
    2) reverse green 3x10,11,12x200.5
    BB curls 3x8,8,9x103.5
    3) push-ups 3x16,16,17x14
    Inverts 3x14x14
    GHR 2x12x15
    4) 20/20's 4:50@10mph@5%

    Extra shoulders and face pulls.

    Body weight at 198. Everything going well.
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    Quote Originally Posted by Mr.Sinister View Post
    Wednesday 4/30/14

    Cuff
    DE bench 20x45 added mini's 3x45 3x85 3x105
    5x3x117.5 mid grip 5x3x117.5 pinky
    Military 8x45 5x95 5x115 3x135 1x145 13x153.5
    CS rows 8x245 3x15x277
    Treadmill 9.1mph@5%
    1) log 3x4,5,7x141
    CS fatz 3x8,8,9x236
    2) reverse green 3x10,11,12x200.5
    BB curls 3x8,8,9x103.5
    3) push-ups 3x16,16,17x14
    Inverts 3x14x14
    GHR 2x12x15
    4) 20/20's 4:50@10mph@5%

    Extra shoulders and face pulls.

    Body weight at 198. Everything going well.
    Is your military press a standing overhead press? Your numbers are damn good if it is.
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    No, they are seated. My ceiling is really low, like 6'3" maybe. So I do them seated with a back. My bench stands up to like 80 degrees which is about perfect. My log press is standing though. It fit, although barely, because I can use 25's. I worked hard in shoulder strength and size when I was younger to try and counteract a severe dislocation I had in high school. Left me with a good OHP and a crappy bench. Haha.
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    Thursday 5/1/14

    Treadmill HIIT
    Warmup
    5:05@9.9
    5:05@10.4
    5:20@10.9

    BJJ live 8x5:00

    Sore as hell.
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    Quote Originally Posted by Mr.Sinister View Post
    No, they are seated. My ceiling is really low, like 6'3" maybe. So I do them seated with a back. My bench stands up to like 80 degrees which is about perfect. My log press is standing though. It fit, although barely, because I can use 25's. I worked hard in shoulder strength and size when I was younger to try and counteract a severe dislocation I had in high school. Left me with a good OHP and a crappy bench. Haha.
    Ah I was wondering why your OHP was better than your bench, I guess that explains it. Great job in any case, really strong pressing dude.
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    Thanks. It's been a long, hard, fun road. Always trying to learn something.
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    Friday 5/2/14

    Hips and swings
    DE SSB squats 2x8x65 2x65+47 2x115+47
    10x2x156.5+47
    DL (2" deficit) 5x135 5x185 5x335 3x285 1x325 11x340
    GHR 4x10,11,11,12xSingle micro+3.75

    Called it there. I got sick of all things last night. Started after practice and got worse all day. I'm supposed to go roll at another gym tomorrow with some higher belt guys, but I'll have to see how in feeling in the morning. Sucks, I've been looking forward to it.
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    Monday 5/5/14

    Cuff and neck
    Bench 20x45 8x95 5x135 5x155 3x175 1x185 17x191.5 8x214
    Pulldowns 8x140 4x15x175
    Treadmill 9.2mph@5%
    1) fatz bench 3x8,9,12x167
    Strap rows 3x9x125 1/4
    2) laterals 3x13,13,14x40's
    Fatz OHP 3x8,8,10x97.5
    3) 10-counts 3x8x51 1/4's
    4) 20/20's 2:20@10.5mph@5%

    Extra triceps and upper back.

    Still sick apparently. Thought I was better then almost had a heart attack while doing my circuit.
    Squats tomorrow somehow. ???
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    Tuesday 5/6/14

    Hips and swings
    SSB squats 2x8x65 8x135 5x185 5x235 2x265 20x280.5 8x313.3 16x215
    SSBGM's 8x105 3x11,13,15x125.5
    Treadmill 9.2mph@5%
    1) reverse hypers 3x10x131
    Horizontal abs 3x10x105+mini
    2) bag flips 3x8,8,10x114
    Land mines 3x8x60
    3) lunges 3x8x10's
    4) 20/20's 2:20@10.5mph@5%

    Had to skip extra stuff as daughter had soccer practice.

    BJJ
    Drilling 1:15. All review and needed.
    Live 3x5:00

    Little tough. Still having trouble breathing. Feels like someone is sitting on my chest. Survived though.
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    Wednesday 5/7/14

    Treadmill HIIT
    5:15@10.0
    5:15@10.5
    5:25@11.0

    OHP tomorrow. BW was 196.0 today.
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    Thursday 5/8/14

    Cuff
    DE bench 20x45 3x45+40 3x95+40 3x115+40 5x3x130+40 mid 5x3x130+40 pinky
    Singles with 40 chains and pinky grip 155,175,195,205
    Military 8x45 5x95 5x115 2x135 18x139
    CS rows 8x245 3x14,14,15x290
    Treadmill 9.2mph@5%
    1) log 3x5,5,7x141.5
    CS fatz 3x10x237
    2) 4-board 3x10x182.5
    DB curls 3x7,8,9x50's
    3) push-ups 3x16,18,20x14
    Inverts 3x14,14,15x14
    GHR sit-ups 2x13x15
    4) 20/20's 3:00@10.5mph@5%

    Extra shoulder volume and face pulls.

    Pretty decent. Having issues with the right shoulder again. Ordering TB-500 tonight.
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    Friday 5/8/14

    Hips and swings
    DE box squats 2x8x65 added lights+Minis 2x65 2x115 10x2x152
    DL (0") 5x135 5x185 5x235 2x285 17x310.5 7x347
    GHR 4x10,11,12,13xSingle micro+4
    Treadmill 9.2mph@5%
    1) box squats SSB 3x8,9,11x205
    Vertical abs 3x17,18,13x103.75
    2) DB cleans 3x4,4,5x70
    Side bends 3x13x42.5
    3) Glute bridge 3x5,5,6x145.5
    4) 20/20's 4:25@10.5mph@5%

    Calves, wrist roller, hips prehab.

    Everything going well.
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    Sunday 5/11/14

    Cuff and neck
    Bench 20x45 8x95 5x135 5x155 3x175 2x195 14x203 8x220
    Chins 8x9xBW
    Treadmill 9.3mph@5%
    1) DB bench 3x10,11,11x70's
    Strap rows 3x9,9,10x125.5
    2) laterals 3x13,13,14x40's
    Fat OHP 3x8,9,9x98
    3) 10-counts 3x8x51 1/4's
    4) 20/20's 4:20@10.5mph@5%

    No extra today. I am smoked.
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    Monday 5/12/14

    Hips and swings
    SSB squats 2x8x65 8x135 5x185 5x225 3x265 2x285 15x297 7x322 16x231
    SSBGM's 8x105 3x13,13,15x126
    Treadmill 9.3mph@5%
    1)reverse hypers 3x10x132
    Horizontal abs 3x11,11,13x105
    2) log cleans 3x5x157
    Land mines 3x8x60
    3) lunges 3x8x15's
    4) 20/20's 4:40@10.5mph@5%

    Calves and hip flexors.

    Fired 2.5unuts of TB-500. Can't wait.
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    Tuesday 5/12/14

    BJJ
    Live takedowns 4x3:00
    Live from guard 10x5:00

    Good workout.

    Weight was down to 195 so I put down 350 extra calories, mostly carbs.
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    Wednesday 5/14/14

    Cuff
    DE bench 20x45 3x45+47 3x95+47 3x115+47 10x3x131+47
    OHP 8x45 5x95 5x115 3x135 16x147
    CS rows palms down 8x245 3x15x291
    Treadmill 9.4mph@5%
    1) log 3x5,6,7x142
    CD fatz 3x10x238
    2) 4-board 3x10,12,12x183
    DB curls 3x8,9,9x50's
    3) push-ups 3x18,18,20x14
    Inverts 3x14,15,15x14
    GHR sit-ups 2x14x15
    4) 20/20's 4:45@10.6mph@5%

    Extra shoulders.

    Everything good. Eating a little extra to keep weight up.
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    Thursday 5/15/14

    BJJ
    Live 8x5:00

    Friday 5/16/14
    Hips and swings
    DE squats 2x8x65 added light+Mini 2x65 2x115 12x2x153.5
    DL 5x135 5x185 5x235 3x285 1x315 15x327 6x357
    GHR 4x11,12,12,13xSingle micro+4.5
    Treadmill 9.5mph@5%
    1) sumo DL 3x6,8,8x185
    Vertical abs 3x15,18,18x90
    2) DB snatch 3x5x55.5
    Side bends 3x12x45
    3) Glute bridge 3x5,6,6x146
    4) 20/20's 4:55@10.7mph@5%

    Calves, wrist roller.

    Pretty good workout. Sumo was first time in probably 10 years. Holy **** was it awkward.
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    Saturday 5/17/14

    Cuff
    Bench 20x45 8x95 8x135 5x155 3x175 2x195 1x205 12x215 7x225.5
    Chins 6x9xBW 2x10xBW
    Treadmill 9.5mph@5%
    1) fatz bench 3x10,10,11x168
    Strap rows 3x9,10,10x125.5
    2) laterals 3x13,14,14x40's
    Fatz OHP 3x9,9,10x98.5
    3) 10-counts 3x8,8,9x51 1/4's
    4) 20/20's 5:00@10.8mph@5%

    Extra triceps and upper back. Good workout.
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    Sunday 5/18/14

    No Gi live 8x4:00

    Tough day.

    Monday 5/19/14
    Hips, swings, TKE's
    SSB squats 2x8x65 8x135 5x185 5x225 2x275 2x305 14x313.5 7x330
    SSBGM's 5x105 3x14,14,15x126.5
    Treadmill 9.5mph@5%
    1) reverse hypers 3x10x132.5
    Horizontal abs 3x12,1213x105
    2) bag flips 3x8,10,10x114
    Land mines 3x8x60
    3) lunges 3x8x20's
    4) 20/20's 5:00@11mph@5%
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    Tuesday 5/20/14

    BJJ
    Drilling about 40 minutes
    Live 8x5:00

    Wednesday, off.

    Thursday 5/22/14
    BJJ live 7x5:00

    Making weight and weighing in tomorrow.
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    Saturday

    BJJ competition
    Ended up having to stay in blue and not move up due to lack of higher belts. Went 2-0 got first. Then hammered Five Guys and a DQ Blizzard.
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    Sunday 5/25/14

    Cuff
    DE bench 20x45 3x45+54 3x95+54 3x115+54
    10x3x132+54
    OHP 8x45 5x95 5x115 2x135 1x145 11x155
    CS rows 8x245 3x15x292
    Treadmill 9.5mph@5%
    1) log 3x4,4,5x145
    CS fatz 3x11x239
    2) 4-boards 3x12x183.5
    DB curls 3x8,9,9x50's
    3) push-ups 3x18,19,20x14
    Inverts 3x15x14
    GHR sit-ups 2x15x15
    4) 20/20's 4:45@11.5@5%

    No extra today. Shoulder is feeling like crap.
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    Tuesday 5/26/14

    Hips, swings, band leg extensions.
    DE squats 8x65 Added lights and minis 2x65 2x115 12x2x156.5
    DL 5x135 5x185 5x235 2x285 1x315 bam tweaked my back. Being a dumb ass and not concentrating and pushing out against my belt. Stupidity. Feeling decent today. Benching tomorrow. Getting this next cycle started a day earlier. Shoulder has been ****ty but I just fired 5 units of TB-500 so I should be ready to go tomorrow. Starting to load on it this month.
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    Saturday 5/31/14

    Cuff and neck
    Bench 20x45 8x95 5x135 5x155 3x175 1x185 17x193.5 8x216.5
    Pulldowns 8x140 4x15x176
    Treadmill 8mph@5%
    1) DB bench 3x11,11,12x70's
    Strap rows 3x10x125.5
    2) laterals 3x14x40's
    Shrugs 3x8x135
    3) 10-counts 3x4x52.5's
    4) 20/20's 4:30@10mph@5%

    Extra triceps and face pulls.

    Pretty decent. Shoulder was feeling it but I got through. Limiting OHP a little bit. Hoping that helps. Also no more chins, sucks but I think it is contributing to the shoulder problems. We shall see. Squats Monday most likely.

    Going back on eating plan a few days early. I was planning on cheating through the weekend and starting on Monday, but I felt like crap at the end of this workout. In fact I almost threw up. So I'm starting now. I housed a whole bag of double stuffed Oreos last night and then again this morning with breakfast and it was overload. Haha. I never seem to learn my lesson post weight cut. Lol.
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    Monday 6/2/14

    Hips, swings, leg extensions
    SSB squats 2x8x65 8x135 5x185 5x225 2x275 15x283.5 6x317 15x217
    SLDL 8x115 3x15x150
    Treadmill 8mph@5%
    1) reverse hypers 3x10x133
    Horizontal abs 3x12,13,13x105
    2) log cleans 3x5x157.5
    Land mines 3x8x70.25
    3) step-ups 3x6,7,7x25's
    4) 20/20's 4:40@10mph@5%

    Calves, abs, wrist roller.

    Not bad. Taking it a little easier this cycle to let my knees heal up a little.
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    Missed BJJ yesterday due to the road being closed because of an accident. Got about 10 miles then sat in traffic for 20 minutes before I turned around.

    Wednesday 6/4/14
    Cuff
    DE bench 20x45 added mini's 3x45 3x85 3x105 10x3x120
    OHP 8x45 8x95 3x15x115
    Crocs 8x65 3x14,14,18x87.5 straps on last
    Treadmill 8.1mph@5%
    1) log 3x4,5,6x145
    Fatz DB rows 3x10,11,11x50's
    2) close grip fatz 3x11,11,12x155.5
    BB curls 3x8,9,9x104
    3) push-ups 3x10,12,13x20
    Inverts 3x10x20
    GHR sit-ups 2x16x15
    4) 20/20's 4:50@10mph@5%

    Extra triceps and face pulls.

    Pretty decent. Had to dump heavy OHP for a while until the shoulder is 100%. Giving me. Fair bit of trouble right now.
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    Friday 6/6/14

    Hips, swings, extensions
    DE box 2x8x65 2x65+54 2x115+54 10x2x158+54
    DL (1/2") 5x135 5x185 5x235 2x285 1x305 16x313.5 6x350
    GHR 4x10xSingle micro+5
    Treadmill 8.1mph@5%
    1) SSB box squats 3x6,7,8x215
    Vertical ab strap 3x20x90
    2) DB cleans 3x4,5,5x70's
    Side bends 3x12x47.5's
    3) Glute bridge 3x6x146.5
    4) 20/20's 5:00@10mph@5%

    No extra tonight. Took me a long time to finish. Decent workout. Bench Sunday and back to jits starting Tuesday. Gotta find a tournament for before my beach trip.
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    Sunday 6/8/14

    Cuff and neck
    Bench 2x20x45 8x95 8x135 5x155 3x175 2x195 15x205 8x222
    Pulldowns 8x140 4x15x177
    Treadmill 8.2mph@5%
    1) fat bb bench 3x10,11,12x168.5
    Strap rows 3x10,10,11x126
    2) laterals 3x14,14,15x40's
    Shrugs 3x8x155
    3) 10-counts 3x4,4,5x52.5's
    4) 20/20's 5:05@10mph@5%

    Extra triceps and band pulls.

    Pretty decent. Shoulder was hurting but once it warms up its good. Squats tomorrow. Knees are feeling good for a change.
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