5/3/1 and Grappling 4 fun Log

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  1. yeah i was thinking about using them for everything as well
    BJJ = life

  2. Saturday 2/19/11

    Thai Pads 3x5:00
    No Gi Drilling 1 hr
    No Gi Live 5x3:00

    Monday 2/21/11
    Agile 8,Dislocates
    DE Box Squats 8x45 2x45+67chains 6x2x95+67chains
    DL 5x135 5x165 17x178.5 off 3" mats hook grip no belt
    Step-ups 3x8x10x10x40's
    Revere Hypers 3x13,13,15x51.25 with
    Fat Gripz holds 3x35 sec x 62.25
    GHR 3x8x monster and mini assist with
    Ab Pulldowns 3x20,23,25x50.75

    Conditioning Sprints :40/:20 on/off

    GHR's getting a little better. Was tired from shoveling 10" of wet snow. Workouts are going to get a little erratic for the next month or two. Hopefully still gonna get 3 a week in but some weeks may be tough. Also not going to get to train any Jits or anything for a while. I got a buyer for my house and am moving into my mothers house for 2 months or so until the new house is ready. Nicer house except I am going to lose my home gym and it's a really nice set-up, 1000 Square feet, rack reverse hyper GHR, 600 feet of mat space heavy bags, treadmill, and lots of other stuff. It's taken me 6 years to get it the way it is. I'll get some pics of it before I go. New place has a garage and I'll get to set up my weight training area, maybe even a little bigger, but mat space is gonna be an issue. Garage has an upstairs, but I'm not sure whether it's gonna fly yet. Haven't been able to see the upstairs of the garage yet. We will see.

  3. im actually moving into a house where im gonna have a huge bedroom. thinking about getting a mat in there just for me to stretch and roll against my girl when im not training. also do yoga/foam roll whatever. what kind of a mat do u have and where did you get it?
    BJJ = life

  4. pics of the gym please... show me yours and I will show you mine
    "The only good is knowledge and the only evil is ignorance." - Socrates

  5. On mats I went all in, got the 2" Dollurmur mats. Work great but expensive. I'll post gym pics when I hit 50 posts. Won't let you before that for some reason. Tried the other day.

  6. Friday 2/25/11

    Cycle #2 week #2 3x3
    Shoulder complex, Simple 6
    Bench 2x20x45 2x5x115 3x125 3x145 13x163
    Underhand Pullups 4x13,13,12,12xBW (50 Reps)
    Bench 3x15,15,15x122.5
    Seated Laterals 3x19,19,19x30's
    Straight Bar Pushdowns 3x18,18,18x62.5
    Fat Lever Bar 5x5 3x9,10,10x7.5 with
    Standing Calves 4x25,25,26,25x86

    Conditioning Circuit :40 @ 7.5mph@0%
    Alternating 10 count fat Gripz Pushups 3x6x35's with
    Fat Gripz Croc Rows 3x10x45 then
    Sprints :40/:20 on/off 3@8.5mph @ 0%

    Skipped Wednesday workout for my Daughters 6th birthday party. Going to be working out at the school gym on Wednesdays for a while. Should be alright, I was the coach when it was built and I picked the equipment so it's pretty well equipped, even has a GHR and a few sets of chains. Bunch of stuff from EliteFTS. I'll take my accessory stuff in my bag (bands, Fat Gripz, micro plates, etc). Only thing missing is a Reverse Hyper, but no big deal, I'll still get it in every other workout at home. As a plus they have one of my old pulling sleds so I can do some different lower body conditioning.

  7. Just got my fat gripz in yestarday!

  8. Cool, let me know how they work out.

  9. Did farmers walks with them last night.. they are significently more challenging with them on

  10. Sunday 2/27/11

    Shadow Boxing 2x3:00
    Thai Pads 2x5:00
    Thai Bag 2x5:00

    Gonna squat tonight if I'm feeling into it, if not I'll do it tomorrow as planned. I'm going to have to start doing some light shin conditioning. Can't pop the pads like I used to because my shins have tenderized already. A couple of sets on the light tire should be plenty.

  11. Sunday 2/27/11
    Agile 8, dislocates
    Squats 2x8x45 5x95 3x115 3x140 3x160 15x180
    Squats 3x13,14,14x140
    Stiff Leg DL 3x11x156.5
    Reverse Hypers 3x14x51.5 with
    DB Shrugs 3x13x62.5 with
    Ab Wheel 3x13x14 in chains

    Conditioning Sprints :40/:20 on off

    Hard to believe I am so out of shape already. I'll start hitting it harder as soon as my living situation gets settled and I can get back to rolling on a regular basis. Tried to get some footage of my gym today but my Mac doesn't support the software on my recorder??? I'll have to get it on something else or post it on somebodies PC.

  12. no, you are still in shape just not "super" shape. thats what i call having that extra large gas tank. it takes a while to obtain and you feel like you never get tired, then take a little while off and you are back to being a fit guy whos out of breath.
    BJJ = life

  13. Tuesday 3/1/11
    Shoulder complex
    DE Bench 2x8x45 3x45+67 chains 3x75+67chains 6x3x95+67chains
    Military 8x45 5x75 3x90 3x105 14x117
    Croc Rows 4x15x52.5 with
    Military 3x15x100
    Pin Press 3x135 3x12,12,10x175
    Fat Gripz DB Curls 3x11,11,10x40's
    Standing Calves 4x20x22x24x26x90

    Conditioning Circuit :40 @ 7.7mph@0%
    Dips 3x20,20,18xBW with
    Sled Pulls 3x4x105 then
    Sprints 3@8.7mph@0%

    Gonna DL Thursday if my quads are up to it. They are still pretty sore from Squats the other day. If not I'll hold off till Friday.
    Last edited by Mr.Sinister; 03-01-2011 at 09:08 PM. Reason: spelling

  14. Wednesday 3/2/11

    Treadmill Sprints :40/:20 on/off

    Bag Work 2x3:00 Conventional 2x3:00 Southpaw
    Hip complex 1 set
    Shin Conditioning light tire 3x10

    You're probably right but it feels like crap. No matter what gym I went to I was always the old guy with the monster cardio, now I'm like you said a fit guy out of breath. As soon as I get the strength up I'm gonna crank up a little more on the conditioning. I will say I'm still in better shape than a lot of my teammates. I can still do 3x5:00 at a decent clip on the pads.

  15. Thursday 3/3/11
    3x3 week
    DE Box Squats 2x8x45 2x3x45+74chains 6x2x95+74chains
    DL 3x135 3x165 15x190 off 3" mats no belt
    Step ups 3x10x41.25
    Reverse Hypers 3x10x55 with
    Fat Gripz Holds 3x38 sec x 62.5
    GHR 3x9xmonster and mini asssist with
    Ab Strap Pulldowns 3x12,15,15x55

    Skipped conditioning tonight.

  16. Friday 3/4/11
    Shoulder complex
    Med Ball chest throws 3x5x15 ball
    Bench 2x20x45 5x95 5x115 5x135 5x155 11x172
    Underhand Pullups 4x14,14,13,13xBW 54 total reps
    Bench 3x16x123.5
    Seated Laterals 3x20x25's
    Straight Bar Pushdowns 3x15,16,15x70

    Conditioning Circuit Treadmill :40 @ 7.7mph@0% incline
    10 count pushups 3x7,6,6x35's alternated with
    CS Rows Fat Gripz 3x8x207.5
    Sprints :40/:20 on/off 3@7.7mph@0%

    Gonna do a little conditioning, Calves, and some little stuff tomorrow. Maybe some bag work. Gotta go to the new house and scope out the garage and see what I need to do to get it ready for the new gym. Got some footage of my gym tonight. I'll post it as soon as I get a few more posts in.

  17. Saturday 3/5/11
    Calves 4x20x95
    Treadmill :40/:20 on/off

    Bag Work 4x3:00 2 conventional 2 southpaw and watched an episode of Bully Beatdown while I was on the Treadmill. The one where Miller is the fighter. No matter what you think of him, he is pretty funny.
    Measured up the new garage, 20x20 weight room will be good to go, upstairs mat room is gonna take some doing.

  18. Need two more posts to put a link up. This is one.

  19. Pretty cheap, I know, but this is two.

  20. Link to short video of my home gym set-up.

    YouTube - VID00121.AVI

  21. nice! Totally jealous over some stuff you got in there ESPECIALLY that reverse hyper
    "The only good is knowledge and the only evil is ignorance." - Socrates

  22. Monday 3/7/11
    Squats 5/3/1 week
    Agile 8, dislocates, foam roller
    Squats 2x8x45 5x95 5x115 5x150 3x170 13x190
    Squats 3x14x145
    Stiff leg DL 3x12x158
    Reverse Hypers 3x11x55.25
    DB Shrugs 3x14x62.5
    Ab Wheel 3x14,14,13x14 in chains

    Conditioning :40/:20 on/off

    Squats going well. Back is feeling good and getting stronger. Really working on Squeezing upper back and it is really helping.
    Signing the agreement on my new house tomorrow. I am hoping to get permission to get into the garage and start renovating the upstairs so I can get to rolling. Downstairs gym is gonna be easier to start, just getting a 8 or so stall mats. Found out yesterday that I actually have 4 - 5x6 foot chunks of mats I originally bought for wall mats. Thought I only had two. Going to be able to put some down in the weight room for some of the stuff I do. It's nice to not to have to lie down on a cold floor to do stuff.

    Josh - not sure where you are but a guy down by Gettysburg Pa sells them for like $800 if you pick them up yourself. Otherwise shipping is a killer.

    Last edited by Mr.Sinister; 03-07-2011 at 09:00 PM. Reason: spelling

  23. hey so im pretty set on getting two of these flexi rolls:


    any thoughts?
    BJJ = life

  24. Those things look bad ass Anton! Wish I had the space for them
    "The only good is knowledge and the only evil is ignorance." - Socrates

  25. Quote Originally Posted by JudoJosh View Post
    Those things look bad ass Anton! Wish I had the space for them
    bro me and my boys are signing a lease for this house in Clayton (not the best town but oh well) and im getting this huge 33 foot bedroom. for now i can workout on it and roll with my girl but as soon as I get purple belt maybe i can teach some private lessons.

    by the way, my school is having a tournament April 2nd. Gi and no gi divisions, white blue purple division. i gotta get more information, but you should definitely come!!!
    BJJ = life

  26. Quote Originally Posted by AntonG42O View Post
    bro me and my boys are signing a lease for this house in Clayton (not the best town but oh well) and im getting this huge 33 foot bedroom. for now i can workout on it and roll with my girl but as soon as I get purple belt maybe i can teach some private lessons.

    by the way, my school is having a tournament April 2nd. Gi and no gi divisions, white blue purple division. i gotta get more information, but you should definitely come!!!
    Once you get the details pm me the info. I missed the Millville tourney and haven't been to BJJ class in about 2 weeks. Hopefully I will be able to make it this week. Definitely send me those details I'll go
    "The only good is knowledge and the only evil is ignorance." - Socrates

  27. They work nice. I have the 2" versions, but we needed the thicker stuff because we were doing takedowns and stuff and we were on a concrete floor. You will love them. You can also add same size pieces as you need.

  28. yeah i got an upstairs bedroom so i wont be doing any takedowns. my roomates already expressed concern haha
    BJJ = life

  29. Tuesday 3/8/11
    Shoulder complex, dislocates
    DE Bench 2x20x45 3x45+74chains 3x75+74chains 6x3x95+74chains
    Military Press 8x45 5x75 5x85 5x100 3x110 12x123.5
    Croc Rows 4x15x55
    Military Press 3x15x122.5
    Pin Press 3x135 3x10,11,10x176
    Standing Calves 4x23,24,25,25x96.5 with
    Fat Gripz DB Curls 3x12,11,11x40's

    Conditioning Circuit :40 @7.8mph@0% supersets
    Dips 3x20,20,20xBW with Chins 3x7,8,8xBW Then
    Sprints 6@8.8mph@0%

  30. Thursday 3/10/11
    Agile 8, dislocates
    DE Box Squats 2x8x45 2x2x45+80 in chains 6x2x95+80 in chains
    DL 5x135 5x155 3x180 16x200 no belt off 3" mats
    Got a wild hair up my ass so 1x225 1x245 1x265 all no belt off floor
    Step-ups 3x10x41 7/8's
    1) Reverse Hypers 3x12x55 1/2 with
    Fat Gripz Holds 3x20 sec x 65
    2) GHR 3x10,10,9xmonster and mini assist with
    Ab pulldowns 3x16,17,18x55 1/2

    Skipped conditioning because I was running long and the wife wanted to workout. I'm gonna do a treadmill and bag workout tomorrow after work before I head out of town for the night. DL singles felt good, hook grip is holding up well so far. Had another 10% at least but I'm in no hurry yet. Going to skip deload one more time, but I am taking tomorrow off to go out for Some Guinness and stew. I will take a deload in the middle of the next cycle when I have to move to the new house.
    Got my 5/8 platemates and they didn't pack me two pairs only one. Trying to get that fixed. I'm thinking of ordering a stone mold from Slaters, maybe a 150Lb stone or so. Only a $100 and I can use it as many times as I want.

    YouTube - mov500v2

    Clip of the last fight I won last year. I say last one I won because I lost my final fight.

  31. Sunday 3/13/11
    Cycle #3 3x5
    Shoulder Complex
    Med ball Push Pass 3x5x15 ball
    Bench 2x20x45 5x95 5x120 4x140 16x156
    Blast Strap Pullups 4x8,8,9,9xBW
    Bench 3x16,18,18x125 1/2
    Cable Laterals 3x16,18,20x5
    Dumbell Triceps extensions 3x15x25's
    Standing Calves 4x21,23,25,25x100 with
    Fat Lever Bar 5x5 3x10,11,11x7 1/2

    Conditioning Treadmill Circuit :40 sec @ 8.0 mph @0%
    10 count pushups 3x6x35 5/8's with
    Fat Gripz CS Rows palms facing 3x9x205 1/2 then
    Sprints :40/:20 on/off @9.0 mph @0%

    Things are moving along well. Slow walking everything but feel good. Anxious to get the new gym up and running and get my conditioning going harder. Gonna break down and get a Prowler. The road behind the house is aching for me to push a prowler up and down it.

  32. Tuesday 3/15/11
    Squats 2x8x45 5x95 5x115 5x135 5x155 17x176.5
    Squats 3x15,14,14x150
    Hyperextensions 3x10,12,12xBW
    Reverse Hypers 3x13,12,12x5 3/4
    DB Shrugs 3x15x62 1/2's
    Ab Wheel 3x15,14,14x14 in chains

    Skipped conditioning, I'm getting sick. Things are feeling pretty good otherwise. Gonna get a Prowler as soon as I can. I think I could ramp up my squats with a little more of that type of conditioning. Off till Thursday, Gonna move some more stuff getting ready for the big move. I'm ready for spring!!!

  33. Don't know if your interested but I have a PDF of the plans of a prowler if any of your buddies weld. It will will prolly be waaay cheaper to make then to order and have shipped. That shipping fee is a killer
    "The only good is knowledge and the only evil is ignorance." - Socrates

  34. Thursday 3/17/11
    Shoulder Complex
    DE Bench 2x20x45 2x3x45+80 chains 6x3x95+80 chains
    Military Press 8x45 5x65 5x85 5x100 16x113
    CS Rows Palms down 4x16,16,16,16x232 1/2
    Military 3x15,15,12x105
    Reverse Band Press medium band 5x135 3x12,13,15x185
    Thick BB Curls 3x10x82 1/2

    Skipped conditioning again, still sick, but even if I wasn't I still couldn't do it. The gym is a mess. It's covered with Plastic bins and furniture getting ready to move and I had the garage door hardware put on yesterday and there is stuff everywhere. Probably not gonna do any conditioning until I get into the new gym and get it set up.

    In honor of the day

    YouTube - Tim Finnegans Wake with Lyrics

    I'll be out for Guinness tomorrow!!

  35. I forgot to give my new maxes for this cycle.


    Josh I make take you up on that. I have a guy that may have a used one for me, if not I'l let you know. Thanks for the offer, I appreciate it.

  36. 3/18/11
    Box Squats 3x2x45 2x2x45+87chains 6x2x95+87chains
    DL 5x135 5x155 5x175 20x195 1/2 off floor no belt hook grip
    One leg Squats 3x10,12,15x15
    1) Reverse Hypers 3x13,13,12x56
    Fat Gripz Holds 3x23 sec x 65's
    2) GHR 3x11,10,11xmonster and mini assist
    Ab Pulldowns 3x12,13,14x60

    Fet like **** and was just gonna Squat and DL and then bail, but I felt better and better as I went so I kept going.
    Made a mace to swing, like a scottish hammer. Did one set with 10 pounds and could already feel it. Gonna add it in on Upper days, but start at like 2 1/2 lbs till I get the hang of it.

    Old clip of me doing some real easy pad-work week leading up to my last fight. Looking forward to getting in shape again and rolling as soon as we are in the new house and the new gym.

    YouTube - VID00084.AVI

  37. 3/20/11
    Shoulder complex
    Med Ball. 3x5x15 ball
    Bench 2x20x45 5x95 5x115 3x130 3x145 14x165.5
    Blast Chins. 4x10xbodywieght
    Bench 3x15x135
    Cable Laterals 3x15,17,18x6
    DB's skull crushers. 3x15,16,16x26 1/4's
    Lever bar 5x5 3x11,12,11x7 1/2
    Standing Calves 4x20,20,22,22x115
    Hammer Swings 4x10,12,12,12x2 1/2

  38. 3/23/11
    Agile 8,dislocates
    Hang power snatch (warmup) 3x5x45
    Squats 2x8x45 5x95 5x115 3x145 3x165 18x187
    Squats 3x15,15,14x155
    45 degree hypers 3x20,25,25xBW
    Reverse Hypers 3x13,13,13x56 1/4
    DB Shrugs 3x18x62 1/2 's
    Ab Wheel 3x15,15,16x14 in chains

  39. Thursday 3/24/11
    Shoulder complex, dislocates
    DE Bench 2x20x45 2x3x45+87chains 6x3x95+87chains
    Military 8x45 5x65 3x95 3x110 14x119
    CS Rows Palms down 4x12,13,13,14x240
    Military 3x15,15,13x105 1/2
    Reverse Band Bench medium 5x135 3x15,14,14x186
    Fat Gripz Curls 3x10x83
    Standing Calves 4x21,22,23,24x116
    Mace swings 3x13x2 3/4

  40. Sunday 3/27/11
    Agile 8, dislocates
    DE Box Squats 2x8x45 2x2x45+97chains 6x2x95+97chains
    DL (off 1/2" mat no Belt) 5x135 3x165 3x185 15x207
    One Leg Squats 3x10,12,12x17 1/2
    1) Reverse Hypers 3x14,13,13x56 1/2
    Fat Gripz Holds 3x27 sec x 65
    2) GHR 3x11x monster and mini assist
    Ab Strap Pulldowns 3x13,14,15x60 1/4

    Got 4 Stall Mats for the gym floor. Work Great, heavy as hell though. It was a workout getting them in and down. Getting antsy to get in shape and get on the mats again. This month has been the longest I've been away from Jits and fighting in about 6 years.
    Watched a former training partner make good last night on UFC fight night. Trained with Phil Davis when he was just starting out at Titan Fitness and with Lionheart Fight Team.


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