5/3/1 and Grappling 4 fun Log

[Mr.Sinister]

Yep, his agile 8 and simple 6. I'm turning 40 this year so I'm gonna try and be more proactive on warming up and keeping some mobility/flexibility. I know I'm gonna stiffen up due to all the contact over the years, but I want to minimize it as much as possible. Read about them on the EFS board so I looked them up and gonna run them and see how they work for me.

[JudoJosh]

Those two warm up routines are awesome. I use them almost every time I lift.

[Mr.Sinister]

Wednesday 2/9/11
Cycle #1 week #3 5/3/1
Shoulder Complex, Simple 6
DE Bench 2x8x45 2x3x45+54chains 3x75+54chains 6x3x95+54chains
Military 8x45 5x65 5x95 3x110 11x121.5
Military 3x15x97.5
Chest Supported Rows 4x15x230
4-Board Press 3x10,11,11x170
Fat Gripz BB Curls 3x13,12,12x78.5

Conditioning
Circuit Superset Treadmill :30 7.5 mph @0% incline
10 count pushups Fat Gripz 3x6,6,5x35's
Fat Gripz Croc Rows 3x8x45
Finished with sprints :40/:20 on/off 8.5 mph @ 0%
3 sets

Thai tonight for a little more conditioning

[Mr.Sinister]

Wednesday 2/9/11

Thai Box

Shadow 2x3:00
Coaches Drills 6x2:00
Thai Pads 3x5:00

Thursday 2/10/11

No Gi Drilling 1 hour

[Mr.Sinister]

Friday 2/11/11

No Gi Drilling 1hour

Foam Roller, Agile 8, Inlocate/Dislocate
Speed Box Squats 2x2x45 2x2x45+60chains 6x95+60chains
DL 2.5" mats 5x135 3x165 17x185 hook grip/no belt
DL 2.5" mats 3x12,13,13x155
Lunges 3x9,10,9x40's
Reverse Hypers 3x11x50.75
Fat Grips Holds 3x33secx62.5
GHR 3x8,7,7xmonster and mini assist
Seated Abs 3x15,15,18x50.5
Standing Calves 4x20,22,22,22x80
V-sit and Twist 3x32,32,30x35

Conditioning Sprints :40/:20 3x7.5 mph @0%
3x8.0 mph @0%
3x8.5 mph @0%

Gonna get some padwork and rolling in tomorrow.

[Mr.Sinister]

Saturday 2/12/11
Thai Pads 3x5:00
No Gi Drilling 1 hr
No Gi live 6x3:00

Monday 2/14/11
Cycle #2 Week #1 3x5
Simple 6, shoulder complex
Bench 2x20x45 5x95 5x115 5x135 15x152.5
Underhand Pullups 4x12,13,12,10xBW
Bench 3x15x120
Seated Lateral Raises 3x18x25's
Pushdowns 3x15,17,18x60

Conditioning
Circuit :30 sprints @7.5mph @0% Alternating Dips 3x15xBW and Sled pulls 3x4x100 Finished with Sprints 3 sets of :40/:20 on/off @8.5mph @0%

Skipped Deload for this cycle. This will most likely be the only time I do it. Intensity is still very low. Going to 3 days a week from now on. I am going to stick with the 3 sets of the main exercise after the big set for the day, for one more cycle then I think I'm going to drop them, certainly for lower body. I'm gonna add a little more volume into the conditioning workouts for lower body, I have a tire and I want to get a prowler. I'll have to play around with it when the time comes.

[Mr.Sinister]

Tuesday 2/15/11
No Gi drilling 2 hrs.
Live 3x5:00

My reset working maxes for this next cycle;

181/200/130/210

[Mr.Sinister]

Wednesday 2/16/11
Agile 8, Dislocates
Squats 2x8x45 5x95 5x135 5x150 15x170
Squats 3x12x135
Stiff legged DL 3x10x155
Supersets
Reverse Hypers 3x12x51 and
DB Shrugs 3x19x60's
Supersets
GHR 3x8,8,7x monster and mini assist with
Ab Wheel 3x13,12,12x 14 in chains

Conditioning Thai Pads 3x5:00

[JudoJosh]

I want a prowler too but the price plus shipping cost is a killer. I am looking into trying to make one either fromm wood or if I can find a scrap metal place here and see if they have box tubing then I can get one welded.

You can use a old tire as a sled for the mean time. Just drill a hole in the side.. pop in a eye hook.. hook it up to some rope or chain and then load the tire with sandbags or plates. Its a little ghetto but it gets the job done

[Mr.Sinister]

Thursday 2/17/11

Conditioning workout
Treadmill :40/:20 on/off
3 warmup sets
3@7.6mph@0%
3@8.1mph@0%
3@8.6mph@0%

Rope 1x5:00

Tread sled 150 steps forward 150 steps backwards

Hip exercises and mobility 3 sets with micro band

Ton of foam rolling to finish

Josh - I have a ghetto sled like ur describing. I used a prowler of my buddies and I don't know why but there is no comparison. Something about them that makes them so much more miserable than the regular sled??? I use a regular sled for hand over hand pulling a fair bit.

[JudoJosh]

I had a welder make me a small plate sled which I use for sprints, hand over hand pulls, etc. The one reason why I want a prowler is to get that upright push position for the posterior chain and also the ability to load more weight. I saw some people rig up tires like sleds but I never have. This summer I plan on making a prowler.. When I do I will be posting pics to make everyone jealous!

[Mr.Sinister]

Friday 2/18/11

Shoulder complex, Simple 6
DE Bench 2x20x45 3x45+60 chains 3x75+60 chains 6x3x95+60 chains
Military 8x45 5x65 5x85 8x100 15x110.5
Croc Rows 4x15x50
Military 3x15x98.5
Pin Press 3x15x165
Superset
Fat Gripz DB Curls 3x10x40"s with
Standing Calves 4x25,25,28,25x82.5

Conditioning Circuit :30 @ 7.5mph@0% Alternating Dips 3x18,18,18xBW with Fat Grips CS Rows 3x8,8,8x205 Then Sprints :40/:20 on/off @ 8.5mph @0%

Things are going well in the weight room. Feeling decent. After next cycle I think I'm gonna up the conditioning some. Got a couple tourney possibilities in the late spring. Hopefully I'll be strong enough for the new weight class. Gonna be a decent weight class jump for me.

[JudoJosh]

How you like them fat gripz? How long have you had them for? I been thinking of getting a pair for my next equipment purchase.

[Mr.Sinister]

I have two pair. I've had them pretty much since they have been available on EFS. They are without a doubt the greatest piece of supplemental weightlifting equipment for a grappler/combat athlete ever. I made fat bars and DB's with PVC before, but you can only do so much because of convenience. I used them for every exercise for years. My crushing grip in dynamic situations is probably 3x what it used to be. I can shut down almost anybody my size by hanging on. I wish I would have had them as a kid for wrestling, I seriously think they can transform your game and especially the things you can shutdown. I have guys get totally frustrated not being able to get out of my grip.

[JudoJosh]

I been wanting to get them and just never ordere them. I think I am going to place an order today though!! You made a thick bar out of PVC? I was thinking of making one out of black pipe but havent yet. I also found a pretty cool clip on youtube on making some indian clubs with just pipes and fittings.

[Mr.Sinister]

Get 1" and 2" inside diameter PVC and some duct tape. Take the end off one of you crappier bars and put a few rings of tape, I think I did 5. 1 in the center, two on the ends and then a set in between and work the 1"ID on. THen do the same thing to the PVC and work the 2" ID on. Put the end back on the bar. For the DB's I did basically the same thing, except with spin-lock DB handles. Worked well. I still use the BB's ( I made two) for all pressing and curls and stuff like that. I use the fat gripz for all my DB stuff except for a few things.

[JudoJosh]

I just ordered the fat gripz! I am gonna incorporate them into my workouts when they arrive. Can't wait!

[AntonG42O]

let me know how u like them, i think i wanna try that

[JudoJosh]

let me know how u like them, i think i wanna try that

definetely will bud!.. I am gonna have to do some experimenting to see what exercises I like to use them with. At first ima want to use them for every BB and DB movement I do but reallisticly some movements may be better done with a regular bar so you can use maximum weight. I imagine those grips will limit the amount of weight you can use.. maybe for a dynamic effort or repeated effort day. I can prolly attach them them to my power cage and do timed hangs or sandbag guard holds with them. I dunno but its gonna be fun experimenting!

Any thoughts sinister?

[Mr.Sinister]

Previously when I was training specifically for combat sports I used them for every movement except for my first pulling exercise for the day, DE or ME didn't matter. On my circuit I used them for everything, Chins, rows, CS rows, pulldowns, curls, everything. Now I am using a little more like Josh described, Holds, hangs, Curls, any pressing, Stuff like that, also on my conditioning circuit. It does limit you at first, but if you are training specifically for MMA/Grappling/Wrestling, the payoff after about 6 months is incredible.