5/3/1 and Grappling 4 fun Log
- 02-21-2011, 03:44 PM
- 02-21-2011, 07:28 PM
Thai Pads 3x5:00
No Gi Drilling 1 hr
No Gi Live 5x3:00
DE Box Squats 8x45 2x45+67chains 6x2x95+67chains
DL 5x135 5x165 17x178.5 off 3" mats hook grip no belt
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.
- 02-22-2011, 09:21 AM
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
02-22-2011, 12:39 PM
pics of the gym please... show me yours and I will show you mine
02-23-2011, 07:30 AM
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.
02-26-2011, 12:06 PM
Cycle #2 week #2 3x3
Shoulder complex, Simple 6
Bench 2x20x45 2x5x115 3x125 3x145 13x163
Underhand Pullups 4x13,13,12,12xBW (50 Reps)
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 email@example.com @ 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.
02-26-2011, 09:46 PM
Just got my fat gripz in yestarday!
02-27-2011, 07:06 AM
Cool, let me know how they work out.
02-27-2011, 09:28 AM
Did farmers walks with them last night.. they are significently more challenging with them on
02-27-2011, 10:34 AM
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.
02-27-2011, 07:45 PM
Agile 8, dislocates
Squats 2x8x45 5x95 3x115 3x140 3x160 15x180
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.
02-28-2011, 09:24 AM
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
03-01-2011, 08:07 PM
DE Bench 2x8x45 3x45+67 chains 3x75+67chains 6x3x95+67chains
Military 8x45 5x75 3x90 3x105 14x117
Croc Rows 4x15x52.5 with
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
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 08:08 PM. Reason: spelling
03-02-2011, 07:26 PM
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.
03-03-2011, 07:41 PM
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.
03-04-2011, 08:13 PM
Med Ball chest throws 3x5x15 ball
Bench 2x20x45 5x95 5x115 5x135 5x155 11x172
Underhand Pullups 4x14,14,13,13xBW 54 total reps
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 firstname.lastname@example.org@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.
03-05-2011, 08:10 PM
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.
03-05-2011, 08:20 PM
Need two more posts to put a link up. This is one.
03-05-2011, 08:22 PM
Pretty cheap, I know, but this is two.
03-05-2011, 08:22 PM
03-06-2011, 11:41 PM
nice! Totally jealous over some stuff you got in there ESPECIALLY that reverse hyper
03-07-2011, 07:58 PM
Squats 5/3/1 week
Agile 8, dislocates, foam roller
Squats 2x8x45 5x95 5x115 5x150 3x170 13x190
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 08:00 PM. Reason: spelling
03-08-2011, 09:26 AM
hey so im pretty set on getting two of these flexi rolls:
BJJ = life
03-08-2011, 10:26 AM
Those things look bad ass Anton! Wish I had the space for them
03-08-2011, 10:46 AM
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
03-08-2011, 11:05 AM
03-08-2011, 04:02 PM
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.
03-08-2011, 04:30 PM
yeah i got an upstairs bedroom so i wont be doing any takedowns. my roomates already expressed concern haha
BJJ = life
03-08-2011, 08:25 PM
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
03-10-2011, 07:53 PM
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.
03-13-2011, 06:08 PM
Cycle #3 3x5
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.
03-15-2011, 06:00 PM
Squats 2x8x45 5x95 5x115 5x135 5x155 17x176.5
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!!!
03-15-2011, 06:24 PM
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
03-17-2011, 07:47 PM
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
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!!
03-17-2011, 07:51 PM
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.
03-19-2011, 04:26 PM
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
03-20-2011, 07:32 PM
Med Ball. 3x5x15 ball
Bench 2x20x45 5x95 5x115 3x130 3x145 14x165.5
Blast Chins. 4x10xbodywieght
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
03-23-2011, 06:36 PM
Hang power snatch (warmup) 3x5x45
Squats 2x8x45 5x95 5x115 3x145 3x165 18x187
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
03-24-2011, 08:08 PM
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
03-27-2011, 08:04 PM
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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