5/3/1 and Grappling 4 fun Log

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  1. 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!
    "The only good is knowledge and the only evil is ignorance." - Socrates

  2. 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
    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.

  3. 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.
    "The only good is knowledge and the only evil is ignorance." - Socrates

  4. 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.

  5. 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.
    "The only good is knowledge and the only evil is ignorance." - Socrates

  6. 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.

  7. I just ordered the fat gripz! I am gonna incorporate them into my workouts when they arrive. Can't wait!
    "The only good is knowledge and the only evil is ignorance." - Socrates

  8. let me know how u like them, i think i wanna try that
    BJJ = life

  9. Quote Originally Posted by AntonG42O View Post
    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?
    "The only good is knowledge and the only evil is ignorance." - Socrates

  10. 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.

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

  12. 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.

  13. 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

  14. 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

  15. 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.

  16. 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.

  17. Just got my fat gripz in yestarday!

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

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

  20. 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.

  21. 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.

  22. 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

  23. 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

  24. 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.

  25. 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.

  26. 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.

  27. 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.

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

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

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

    YouTube - VID00121.AVI


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