5/3/1 and Grappling 4 fun Log

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  1. Tuesday

    Hips, swings, extensions
    SSB squats 2x8x65 8x135 5x185 5x225 2x275 1x295 15x300 7x324 15x233
    SLDL 8x115 3x15x151.5
    Treadmill 8.2mph@5%
    1) reverse hypers 3x10x133.5
    Horizontal abs 3x20x70
    2) bag flips 3x8x114
    Land mines 3x8x60.5
    3) step-ups 3x8x27.5
    4) 20/20's 5:10@10mph@5%

    BJJ drilling 1:15
    No live tonight.

  2. Wednesday 6/11/14

    DE bench 20x45 add mini's 3x45 :x85 3x105 5x3x122 close 5x3x122 pinky
    Military 15x45 8x95 3x15x116
    Crocs 8x70 3x15,15,19x88 last with straps
    Treadmill 8.3mph@5%
    1) log 3x5,5,7x145
    Fatz DB rows 3x11x50's
    2) close grips 3x12x156
    Curls 3x9x105
    3) push-ups 3x12,13,15x20
    Inverts 3x10,10,11x20
    GHR sit-ups 2x16x15
    4) 20/20's 5:15@10mph@4%

    Extra triceps and face pulls.

    Shoulder still not great. Ordered bpc-157 today. See what happens.

  3. Thursday 6/12/14

    Live 7x5:00

    Saturday 6/14/14
    Hips, swings, extensions
    SSB box 2x8x65 2x65+80 2x115+80 10x2x160+80
    DL (1/2") 5x135 5x185 5x235 2x285 1x315 15x331 7x358
    GHR 4x10,10,10,11xSingle micro+5
    Treadmill 8.4mph@5%
    1) sumo 3x8x195
    Vertical abs 3x20x90.5
    2) DB snatch 3x5x56
    Side bends 3x13x47.5
    3) Glute bridge 3x6,6,7x146
    4) 20/20's 5:00@10mph@5%

    Decent workout. Extra rep on 97.5%.

    Sunday 6/15/14
    Cuff and neck
    Bench 2x20x45 8x95 5x135 5x155 5x175 2x195 1x205 12x216.5 8x227.5
    Pulldowns 8x140 4x15x178
    Treadmill 8.5mph@5%
    1) DB bench 3x11,12,14x70's
    Strap rows 3x10,11,11x126.5
    2) laterals 3x14,15,15x40's
    BB shrugs 3x8x175
    3) 10-counts 3x4,5,5x52.5's
    4) 20/20's 5:00@10mph@5%

    Extra triceps and band pulls. Decent session. Shoulder still hurting.

  4. Tuesday 6/17/14

    Hips, swings, extensions
    SSB squats 2x8x65 8x135 5x185 5x235 2x275 1x305 11x316
    SLDL 8x115 3x15x153
    Treadmill 8.5mph@5%
    1) reverse hypers 3x10x134
    Horizontal abs 3x20x70 1/4
    2) log cleans 3x5x158
    Land mines 3x8x60.75
    3) step ups 3x6x30's
    4) 20/20's 5:00@10mph@5%

    Mediocre workout. Pretty tired. First day of manual labor today. Stripped shingles off a roof. Wore me out. It'll take a week or so to get used to it. Knees where also feeling it. Need to figure something out.

    Contemplating a change in programming after I get back from the beach. Thinking about westside template for a while to bring up my max strength and take a little pressure off my knees.

  5. Thursday 6/19/14

    DE bench 2x20x45 added minis 3x45 3x85 3x105 5x3x123.5 close 5x3x123.5 pinky
    Military 15x45 8x95 3x15,15,17x117
    Crocs 8x70 3x16,16,20x88.5
    Treadmill 8.6mph@5%
    1) log 3x5,6,7x145
    DB fatz rows 3x11,11,12x50's
    2) close grips 3x12,12,13x156
    BB curls 3x6,7,8x95
    3) push-ups 3x12,14,16x20
    Inverts 3x10,11,13x20
    GHR sit-ups 2x16,17x15
    4) 20/20's 5:00@10mph@5%

    Extra triceps and face pulls.

    Drilling 15 minutes
    Live 7x5:00

  6. Saturday 6/21/14

    Hips, swings, extensions
    SSB DE box 2x8x65 2x65+87 2x115+87 2x155+87 10x2x162.5+87
    DL (1/2" deficit) 5x135 5x185 5x235 2x285 1x335 13x350
    GHR 4x10,10,11,11x Single micro+5

    Called it there. Back was fried from working on a roof most of the week. Decent DL considering how my back felt. Need to get back onto normal days but its not gonna happen next week either. Hopefully I can wrap up this roof next week and get back on schedule.

  7. Monday 6/23/14

    Cuff and neck
    Bench 2x20x45 8x95 8x135 5x155 3x175 1x185 18x195.5 9x218.5
    Pulldowns 8x140 4x15x180
    Treadmill 8.6mph@5%
    1) fat grips bench 3x11x169
    Strap rows 3x11,11,12x121.5
    2) laterals 3x15x40's
    Shrugs 3x8x185
    3) 10-counts 3x5x52.5's
    4) 20/20's 5:00@10mph@5%

    Extra triceps and band work.

    Pretty good workout. Shoulder making very slight progress, but progress none the less. I'll take it. Have bpc-157 on its way.

  8. Wednesday 6/25/14

    Hips, swings, extensions
    SSB squats 2x8x65 8x135 5x185 5x235 2x275 20x285 7x318 18x218
    SSBGM's 8x105 3x14,15,15x127
    Treadmill 8.6mph@5%
    1) reverse hypers 3x10x135
    Horizontal abs 3x21x70.5
    2) bag flips 3x8x114
    Land mines 3x8x61
    3) split squats 3x8x11.5
    4) 20/20's 5:00@10.1mph@5%

    Very good workout. Knees felt good. Had one bad rep on 318 because I actually sat back too far.

  9. Missed BJJ Thursday. Worked too late.

    Friday 6/27/14
    DE bench 2x20x45 3x45+60 3x95+60 3x115+60
    5x3x133+60 mid 5x3x133+60 pinky
    DB OHP 10x20's 10x40's 3x15,15,16x50's
    CS rows 8x245 3x15x278
    Treadmill 8.7mph@5%
    1) log 3x6,6,7x145
    CS Fatz rows 3x8x236.5
    2) reverse green bench 3x12x201
    DB curls 3x9x50's
    3) push-ups 3x13,16,18x20
    Inverts 3x12,12,13x20
    GHR sit-ups 2x10x16.25
    4) 20/20's 5:00@10.2mph@5%

    Extra triceps and face pulls.

    Pretty decent except the log. Was fatigued from roofing all day.

    DL either Sunday or Monday. One more day on the roof and I should be done.

  10. Sunday 6/29/14

    Hips, swings, extensions
    SSB DE box 8x65 added lights and mini's 2x65 2x115 10x2x156
    DL (1") 5x135 5x185 5x235 2x285 1x305 17x315 7x351.5
    GHR 4x11,11,11,13xSingle micro+5
    Treadmill 8.7mph@5%
    1) SSB box 3x5,5,6x225
    Vertical abs 3x21x90.75
    2) DB cleans 3x5x70
    Side bends 3x15x47.5
    3) Glute bridges 3x6,7,7x147.5
    4) 20/20's 5:00@8.7mph@5%

    Calves 5 sets.

    Pretty good workout. Hoping to bench Tuesday, Wednesday at the latest. I need to squat Thursday since I have a picnic Friday.

  11. Tuesday

    Cuff and neck
    Bench 2x20x45 8x95 8x135 5x155 3x175 1x195 16x207 9x225
    Pulldowns 8x140 4x15x180.5
    Treadmill 8.8mph@5%
    1) DB bench 2x13,14,13x71.25's
    Strap rows 3x11,12,12x123
    2) laterals 3x15x35's
    Shrugs 3x9x186
    3) 10-counts 3x5x52.5's
    4) 20/20's 6:20@10.4mph@5%

    Extra triceps and band work. Good workout.

    Drilling 1 hour
    Live 6x2:00 from half guard positions.

  12. BJJ drilling 1 hour

    Live 6x2:00 back and forth from half guard.

  13. Thursday 7/3/14

    Hips, swings, extensions
    SSB squats 2x8x65 8x135 5x185 5x235 2x275 1x295 18x301.5 7x327
    SSBGM's 8x115 3x15x128
    Treadmill 8.8mph@5%
    1) reverse hypers 3x11x135
    Horizontal abs 3x22x70.75
    2) log cleans 3x5x158.5
    Land mines 3x8x61
    3) split squats 3x8x12
    4) 20/20's 7:00@10.5mph@5%

    Calves 5 sets.

    Good squat workout again. Knees have been feeling good and so have hips.

  14. Sunday 7/6/14

    DE bench 2x20x45 3x45+67 3x95+67 3x115+67
    5x3x133.5+67 mid 5x3x133.5+67 pinky
    OHP DB 10x20's 8x40's 3x16,17,18x50's
    CS Rows palms facing 8x245 3x15,15,16x279
    Treadmill 8.8mph@5%
    1) log 3x6,7,7x145
    CS Fatz 3x9x237
    2) reverse green bench 3x12x201.5
    DB curls 3x10,10,9x50's
    3) push-ups 3x17,17,20x20
    Inverts 3x13x20
    GHR sit-ups 2x10,11x16.25
    4) 20/20's 8:20@10.5mph@5%

    Extra band push downs and face pulls.

    Good workout. Shoulder feeling better. Been pinning 1/2 unit of bpc-157 each day into the delt. Gonna keep at it for another two weeks.

  15. Monday 7/7/14

    Hips, swings, extensions, foam roller
    SSB box 2x8x65 added lights and Mini's 2x65 2x115 10x2x157.5
    DL (1" deficit) 5x135 5x185 5x235 2x285 1x315 16x333 6x361
    GHR 4x11,11,12,14xSingle micro+5lbs
    Treadmill 8.8mph@5%
    1) sumo 3x8,8,9x196.5
    Vertical abs 3x21,21,22x91
    2) DB snatch 3x5x56.25
    Side bends 3x15x47.5
    3) Glute bridge 3x7,7,8x138 (misload-supposed to be 148 )
    4) 20/20's 9:50@10.5mph@5%

    Calves and wrist roller.

  16. Tuesday 7/8/14

    BJJ drilling 45 minutes
    Live 8x4:00 from half guard

    Wednesday 7/9/14
    Cuff and neck
    Bench 2x20x45 8x95 8x135 5x155 3x175 2x195 1x215 13x218.5
    Pulldowns 8x140 4x15,16,16,16x180.75
    Treadmill 8.8mph@5%
    1) fatz BB bench 3x11,12,13x170
    Strap rows 3x12,13,13x123.25
    2) laterals 3x16x35's
    Shrugs 3x10x187
    3) 10-counts 3x5x52.5's
    4) 20/20's 11:00@10.5mph@5%

    Extra triceps and band work. Last day of sprints before 5k on Saturday. The daughter chickened out so I'm running solo, which I'm not happy about.
    Decent workout considering I smashed up my wrist pretty badly. Freak accident today at the house. I slipped and fell on a wet floor and put my hands back to catch my fall. Jammed it bad.

    I checked my weight post workout and it was down to 195.5. Guessing I'm walking around at about 198.5 or so. Less than I thought, so I'm happy there. The 13x218.5 is really close to an all time PR. I looked up in my logs and my best ever was 10x225 but that was at 228 BW so I'm thinking this is actually better comparatively. Gonna get some more extra kcals in. Like to be >200 to start pct.

  17. Missed BJJ Thursday because of working late out of town.

    Friday 7/11/14
    Hips, swings, extensions, roller
    SSB squats 2x8x65 8x135 5x185 5x225 2x275 1x315 13x318.5 8x335 10x251.5
    SSBGM's 8x115 3x15x130
    Treadmill 8.8mph@5%
    1) reverse hypers 3x11,11,12x135
    Horizontal abs 3x22x71.25
    2) bag flips 3x8x114
    Landlines 3x8x61
    3) split squats 3x6x20

    Calves and wrist rollers.

    Decent workout. Little mixed. Missed 2reps on 95% set but got an extra on training max. I think I'm starting to suffer from cns burnout possibly.

    5k tomorrow, reluctantly. Was supposed to run it with the daughter, but it was too much for her. My fault. She did a mile without training in march, I thought she could handle it if she trained, but I guess I bit off too much for her. Mental toughness isn't there yet. Guess she was too young.

  18. First post in a few days.

    Saturday 7/12/14
    5k. 26:02. Top ten worst ideas I've ever had and I've had some bad ones. Never again. I was trashed until yesterday. I tried OHP workout Monday and had to stop after warmups. It as awful.

    On vacation at the beach now. Lifted on a small commercial place. Not bad, not great. Friendly and let Me do what I wanted.

    DE bench 10x3x135
    OHP DB 3x15x55's
    Row machine 3 sets
    Push press 3 sets up to 145. Wrist is jacked.
    DB rows 3x10x50's
    Band push downs
    Face pulls
    Vertical an strap
    20/20's 5:00

  19. Friday 7/18/14

    DE box regular bar 2x8x45 2x135 2x2x185 2x2x205 2x2x225
    DL 5x135 5x225 3x275 10x315
    Leg press strip set starting with 10 plates
    Seated leg curls 3 sets with last one a strip set
    Standing calves 3 sets
    Band GM's 2x20x2 purples

    Decent workout. Sore as **** in the legs. Leg press is the culprit.

  20. Sunday 7/20/14

    Cuff and neck
    Bench 2x20x45 8x95 8x135 5x155 3x175 2x195 1x215 10x225
    Pulldowns 4 sets finished at like 215 had a different bar that I liked.
    DB bench 15x70's 15x75's 12x80's
    Row machine up to 15x235. Was a really cool machine very different stroke to it. Was good.
    Laterals and shrugs 3 sets
    Band push downs and face pulls 2 sets.

  21. Tuesday 7/22/14

    Squats 2x8x45 8x135 5x185 10x225 10x235 15x245
    SLDL 5x95 3x15x145
    Vertical abs 3x20x100

  22. Thursday 7/24/14

    DE bench 5x3x135 5x3x145
    OHP DB's 3x15x60's
    Crocs 2x15x90 10x100
    HS shoulder 3 sets
    HS row 3 sets.

    Called it there. Wrist was screaming.

  23. Monday 7/28/14

    Cuff and neck
    Bench 2x20x45 8x95 8x135 5x155 3x175 2x185 16x196.5 6x220
    Pulldowns 8x150 4x15,16,16x181
    Treadmill 7.2mph@5%
    1) DB bench 3x13,14,14x71 1/4's
    Strap rows 3x12x124
    2) laterals 3x17x35's
    Shrugs 3x6x190
    3) 10-counts 3x4x50's

    Called it there. Awful workout. Man did I get way out of shape in a short period of time. Hopefully it comes back quick. Had to skip 20/20's and extra triceps.

  24. Tuesday 7/29/14

    Hip mobility 3x10

    Judo throws all night. About killed my old bones.

  25. Wednesday 7/30/14

    Hips, swings, extensions, hurdle mobility
    SSB squats 2x8x65 8x135 5x185 5x225 2x275 15x286.5 6x320 18x219
    SLDL 8x125 3x15x154
    Treadmill 7.3mph@5%
    1) reverse hypers 3x11,12,12x135
    Horizontal abs 3x23x71.5
    2) log cleans 3x4,5,5x160
    Land mines 3x8x61.25
    3) lunges 3x5,5,8x22.5's
    4) 20/20's 3:00@9mph@5%

    Calves and wrist roller.

    Pretty decent workout back. Getting better already. Sprints and BJJ tomorrow. OHP Friday.

  26. Thursday 8/31/14


    Live 7x5:00

  27. Friday 8/1/14

    DE bench 2x8x45 added mini's 3x45 3x95 3x115
    5x3x124 mid 5x3x124 pinky
    OHP fat bar 8x45 8x97.5 3x15,16,17x117.5
    CS rows 8x245 3x15,15,16x292.5
    Treadmill 7.4mph@5%
    1) log 3x4,5,6x145
    CS rows fatz 3x11x240
    2) 4-board 3x12x185
    DB Curls 3x9x50's
    3) push-ups 3x13x20
    Inverts 3x11x20
    4) 20/20's 4:20@9mph@0%

  28. Monday 8/4/14

    Hips and swings
    DE SSB box 2x8x65 2x65+94 2x115+94 10x2x165+94
    DL (1 1/2" deficit) 5x135 5x185 5x235 2x285 1x305 15x316.5 4x353
    GHR 4x8,9,9,10x single mini
    Treadmill 7.5mph@5%
    1) SSB box squats 3x5,6,6x225
    Vertical abs 3x21x91
    2) DB cleans 3x5,5,6x70
    Side bends 3x15x47.5
    3) Glute bridges 3x7x148
    4) 20/20's 5:00@9.0mph@5%

  29. Tuesday 8/5/14

    Treadmill 20/20's


    drilling 1:15
    Live 2x5:00

  30. Wednesday 8/6/14

    Cuff and neck
    Bench 2x20x45 8x95 8x135 5x155 5x175 2x195 1x205 15x208 8x225
    Pulldowns 8x150 4x16,16,16,17x181
    Treadmill 7.6mph@5%
    1) fatz bench 3x12,12,13x170
    Strap rows 3x10x125
    2) laterals 3x17,17,18x35's
    Shrugs 3x6,6,7x190.5
    3) 10-counts 3x5,6.6x50's
    4) 20/20's 5:00@9.1mph@5%

    Extra triceps and upper back.

    Good workout.

  31. Well finally decided to change programming. After a terrible squat Friday, I decided to take a good look at things and I'm just burned out mentally and physically on 5/3/1. I moving to conjugated for at least the next year. I've done conjugated before and it worked decent for me. I was in constant diet mode as I was fighting 155 at the time and in perpetual weigh maintenance, but was still able to increase maximum strength and explosiveness while maintaining solid fight conditioning. This will be similar. I went through a little over 40 cycles of 5/3/1 and it was great and I will come back to it, I just need a different look for a while.
    I have 4 ME exercises for each lift and I will rotate them every three workouts to start. This could change as things progress. Upper will be reverse band bench, floor press, close grip inclines, sling shot. The lower will be reverse free squats, reverse DL, box SSB, and chain SSBGM's. assistance will be relatively the same, accessory will be identical to know.

    Monday 8/11/14
    Bench 2x20x45 8x95 5x135 added reverse greens 3x185 3x205 3x225 4x3x245 2x3x255 2x3x265
    Pulldowns 8x150 4x16,16,17,18x181
    Treadmill 7.8mph@5%
    1) DB bench 3x14,14,15x71 1/4's
    Strap rows 3x10x125.25
    2) laterals 3x17,17,18x35's
    Shrugs 3x6,7,7x191
    3) 10-counts 3x6,6,8x50's
    4) 20/20's 5:00@9.2mph@5%

    Extra triceps and upper back

    Later Thai rounds (first time in 4 years or so) 3x2:00

    Tuesday 8/12/14

    BJJ drilling 1:30.

  32. Back after missing two days last week due to another unexpected death on the family.

    Monday 8/16/14
    SSBGM's 2x8x65 8x95 5x115 3x10,11,11x130.5
    Lever bar 5x8x2.5
    Treadmill 8.0mph@5%
    1) reverse hypers 3x10x135.5
    Horizontal abs 3x20,21,21x71.75
    2) bag flips 3x4,4,6x114
    Land mines 3x8x61.5
    3) pull throughs 3x10,12,12x40
    4) 20/20's 5:00@9.2mph@5%

    Calves 4 sets. Not bad workout.
    Taking of from heavy lower work for a while. Hips are toast.

    Thai boxing.
    Light padwork 5x3:00.

  33. Tuesday 8/19/14

    BJJ drilling 1 hour
    Live 5x5:00

    Wednesday 8/20/14
    DE bench fat bar 2x20x45 added mini's 3x45 3x95 3x115 5x3x125 mid grip 5x3x125 pinky
    OHP 8x45 8x98 3x16,16,18x118
    CS rows 8x245 3x10x295
    Treadmill 8mph@5%
    1) Log 3x5,6,6x145
    CS fatz 3x6x242.5
    2) 4-board 3x6,6,8x191.5
    DB curls 3x9,9,10x50's
    3) push-ups 3x13,15,17x20
    Inverts 3x11,12,12x20
    GHR sit-ups 2x6,7,x20
    4) 20/20's 5:00@5%

    Push downs and face pulls.

    Decent workout.

  34. Skipped BJJ to do rehab on groin and give it some rest.

    Friday 8/22/14
    GHR 2x8xBW 4x9,9,10,11x Single mini
    Wrist roller 5x2,2,1,1,1x45.25
    Treadmill 8mph@5%
    1) KB swings 3x8x50
    Vertical abs 3x21x91.25
    2) DB cleans 3x5,6,6x70
    Side bends 3x10x50
    3) Glute bridge 3x7,8,9x138.5
    4) 20/20's 5:00@9.3mph@5%


    Decent workout. These are nothing special without squats and deads.

    Saturday 8/23/14

    Thai rounds 3x3:00. Decent clip. Nothing too strenuous.

  35. Monday 8/25/14

    Bench 2x20x45 8x95 5x135 added reverse green 3x185 3x225 3x245 4x3x265 2x3x275 1x285 1x295 1x305
    Pulldowns 8x150 4x12x182.5
    Treadmill 8.1 mph@5%
    1) fatz bench 3x6,6,7x172.5
    Strap rows 3x10x125.5
    2) laterals 3x17,18,18x35's
    Shrugs 3x7x191.5
    3) 10-counts 3x6,7,8x50's
    GHR sit-ups 2x7x20
    4) 20/20's 5:00@9.4mph@5%

    Extra triceps and upper back.

    Decent workout. PR on reverse band by default. I'd like to get 315 next week. We shall see.

    Thai pads 3x3:00 moderate pace. Shoulders were a little blown out from lifting.

  36. Tuesday 8/26/14

    BJJ drilling 1 hour
    Live 4x5:00 all out of side control

    Wednesday 8/27/14
    SSBGM's 2x&x65 8x95 8x115 3x11x130.5
    Lever bar 5x8,8,10,10,16x2.5
    Treadmill 8.1mph@5%
    1) reverse hypers 3x10x136
    Horizontal abs 3x20x72
    2) log cleans 3x5x160
    Land mines 3x8x61.75
    3) 45 hypers 3x15,16,17xBW
    4) 20/20's 9.4mph@5%

    Decent, nothing to write mom about.

    That box
    Hands only 2x3:00

  37. Friday 8/29/13

    DE bench 2x20x45 added mini's 3x45 3x95 3x115 5x3x125.5 mid 5x3x125.5 pinky
    OHP 8x45 8x100 3x15x120
    CS rows 8x245 3x10,10,12x295
    Treadmill 8.2@5%
    1) log 3x6x145
    CS Fatz 3x6,6,7x242.5
    2) 4-board 3x6,8.8x192
    DB curls 3x6,6,7x51 1/4's
    3) push-ups 3x15,16,17x20
    Inverts 3x12,12,13x20
    GHR sit-ups 2x7x20
    4) 20/20's 5:00@9.5mph@5%

    Extra triceps and band work.

    Pretty decent considering how late it was.

  38. Tuesday 9/2/14

    GHR 2x8x65 4x10,10,10,11xSingle mini
    Wrist roller 5x2,2,1,1,2x45 1/2
    Treadmill 8.2mph@5%
    1) KB Swings 3x8x51 1/4
    Vertical abs 3x21,21,22x91 1/2
    2) DB snatch 3x5x56.5
    Side bends 3x10,10,11x50
    3) Glute bridges 3x8,8,9x139
    4) 20/20's 5:00@9.5mph@5%

    Decent, nothing special.

    BJJ. Went over but didn't practice. Did rehab on groin for about an hour. I have to get this squared away soon or no tournament.

  39. Wednesday 9/3/14

    Cuff and neck
    Bench 2x20x45 8x95 5x135 added reverse greens 3x185 3x225 3x255 4x3x275 1x295 1x315 1x325 PR
    Pulldowns 8x150 4x12x182.75
    Treadmill 8.3mph@5%
    1) DB bench 3x8,8,10x72.5's
    Strap rows 3x10x125.75
    2) laterals 3x12x36.25's
    Shrugs 3x7,7,8x192
    3) 10-counts 3x7,7,8x50's
    GHR sit-ups 2x7x20
    4) 20/20's 9.6mph@5%

    Push downs and upper back band work.

    Decent workout. 325 is the most I've ever even had in my hands. Felt good.

    Kickboxing. Just light pad holding tonight. Had some new people.

  40. Thursday 9/4/14

    Took off from BJJ. Did an evaluation on my groin pull with my teacher, then did rehab stuff for 45 minutes.

    Friday 9/5/14

    Didn't work out. Was supposed to do lower body, but I was super sore from the rehab stuff.

    Monday 9/8/14

    SSBGM's 2x8x65 8x95 5x115 3x11,11,12x130.5
    Lever bar 5x9,10,11,15,20x2.5
    Treadmill 8.4mph@5%
    1) reverse hypers 3x10x136.5
    Vertical abs 3x20x72.75
    2) bag flips 3x6x114
    Land mines 3x8x62
    3) 45 hypers 3x17x2.5
    4) 20/20's 5:00@9.6mph@5%


    Decent nothing special. Also did a rehab workout during the lunch break.

    Thai boxing
    4 rounds of light hitting the hands. Had to teach beginners and didn't get any padwork in. Definitely will Wednesday and Saturday.


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