5/3/1 and Grappling 4 fun Log

[Mr.Sinister]

Friday 9/28/12
Rotator cuff, neck strap
DE bench 2x20x45 3x45+67 3x65+67 3x95+67 8x3x111+67
Military 8x45 added minis 5x45 5x75 3x95 12x108+Minis
Crocs 8x60 4x13,14,14,15x75.5
Treadmill @7.1mph@2.5%
1) log press 3x4x130
Fatz DB Rows 3x10x40's
2) skulls 3x10x87
DB Fatz Curls 3x6,6,7x40's
3) dips 3x12,18,20x8.5
Inverted rows 3x10,13,15x8.5
4) sprints 4.5@9.0mph@2.5%

Decent but not great. Blue belt test tomorrow.

[Mr.Sinister]

Saturday 9/29/12

Blue Belt test. Took about an hour and a half. It was pretty easy. I've been at this for a long time so it should have been easy. Ate some bar food and had a few beers yesterday and back to the plan starting today. Still looking for somewhere to roll in town.

[Mr.Sinister]

Monday 10/1/12

Hip circles, swings, dislocates
DE squats 2x8x45 added lights 2x45 2x95 2x115 8x2x135+lights
DL ( 1/2" mat) 5x135 5x185 3x235 2x275 14x300
Step ups 3x7,7,8x56.5's
Treadmill @7.1mph@2.5%
1) GHR 3x7,10,10xBW
Banded abs 3x13xGreen and mini
2) axle cleans 3x4,5,5x122
Land mines 3x8x46.75
3) box jumps 3x6x14
4) sprints 5@9.0mph@2.5%

Calves 3sets
Band GMs 3 sets
Abs 3 sets

Not bad. Joints are a little sore, especially my knees, but still felt pretty good.

[Mr.Sinister]

10/2/12

Treadmill
Warmup 1x3:00
6@7.2mph@2.5%
6@7.7mph@2.5%
6@8.2mph@2.5%

Gi drilling 45 minutes
Gi live 2x5:00

[Mr.Sinister]

Wednesday 10/3/12
Rotator cuff, neck strap
Bench 2x20x45 8x95 5x115 5x135 3x155 2x175 12x187.5 2x3,3x197.5
Chins 8xLight 5xBW 4x8,10,10,11x8.25
Treadmill circuit @7.2mph@2.5%
1) Bench 3x10,10,11x150
Fatz Pulldowns 3x9x130.5
2) Standing Laterals 3x11,11,13x37.5's
Shrugs 3x10x185
3) Fatz 10-countz 3x5,5,6x41.875's
4) Sprints 5@9.0mph@2.5%

Not bad. Things are coming along in the upper body department, pushing and pulling.

[Mr.Sinister]

Monday 10/8/12
Hip circles, swings dislocates
Squats 3x8x45 8x115 5x135 5x185 3x225 2x255 6x278
SLDL 8x145 3x11,13,15x198
Lever Bar 8x5 3x10x6.5
Treadmill circuit @7.2mph@2.5%
1) Reverse Hypers 3x10x105
Ab Wheel 3x10x14
2) Bag Flips 3x6x120
Twists 3x10x25
3) KB Swings 3x10x40
4) Sprints 6@9.0mph@2.5%

Abs, Calves, and Band GM's 3 sets

Not a good workout. The tendonitis is not improving. Strength is there, I can feel it, the weight is light on my back and coming up, but reversing out of the hole is like I'm being stabbed in the hip. I have water and slin pins on the way, so TB-500 starts next week and I've decided to switch to box squats for a while and see if that helps the situation out while still allowing me to get stronger.

[Mr.Sinister]

Tuesday 10/9/12

Treadmill
1x3:00 warmup
2.5% incline
6@7.3mph
6@7.8mph
6@8.3mph

Gi drilling 45 minutes
Gi live 2x5:00

OHP tomorrow. Joints are still feeling beaten up.

[Mr.Sinister]

Wednesday 10/10/12

Rotator cuff, neck strap
DE bench 2x20x45 3x45+74 3x65+74 3x95+74 8x3x112+74
Military 8x45 added mini's 5x45 5x70 5x90 3x105 11x114+mini's
Crocs 8x60's 4x14,14,15,17x76's
Treadmill @7.3mph@2.5%
1). Log press 3x4,4,6x130
Fatz DB rows 3x10x41.25's
2) skulls 3x10x88
Fatz DB Curls 3x6,6,7x40's
3) dips 3x12,20,20x8.75
Inverted rows 3x10,14,15x8.75
4) sprints 6@9.0mph@2.5%

Not a bad workout.

[Mr.Sinister]

Took yesterday off. Pinned TB-500 for the first time on Thursday. Hoping for good results.

Thursday 10/11/12
Gi live 8x3:00
Not a lot of guys at practice tonight.

Saturday 10/13/12

No go drilling half hour
No hi live 5x5:00

Might DL tomorrow if I'm feeling good. If not Monday.

[Mr.Sinister]

Sunday 10/14/12

1x3:00 warmup
6@7.4mph@2.5%
6@7.9mph@2.5%
6@8.4mph@2.5%

Monday 10/15/12
Hip circles, Swings, Dislocates, Abductions
DE Box Squats 2x8x45 2x45+lights 2x95+light 2x115+light 8x2x135.5+light bands
DL 1/2" mats 5x135 5x185 3x235 3x265 2x295 1x316 Tweaked back so stopped there.
Step ups 3x6x60's
Treadmill @7.3mph@2.5%
1) GHR 3x9,10,11XBW
Ab strap 3x8,9,9x85.25
2) DL 3x5x205 2.5" mats
Band Rotations 3x10xMini
3) Box Jumps 3x6x14.25
4) Sprints 6@9.0mph@2.5%

Calves, Abs, Band GM's 3 sets

For the cycle I dropped on a few things, most likely from taking larger than usual Jumps. Squats it's the hip. I'm starting wrestling season in about a month so I'm gonna start scaling back a little bit now, especially lower body. I'm going to start limiting the # of reps on my final set and start hitting the assistance and accessory stuff hard and prep my body and joints for something in the spring, either a PH run or maybe a real trip to the dark side.

For the cycle max by formula and change from last cycle
Bench 262 -5
Squat 333 -34
OHP 156 -2
DL 440 +25
Log 156 +3


For the next cycle
Bench 198, Squats 295 (with box), OHP 121, DL 335

[Mr.Sinister]

Tuesday 10/16/12

Treadmill
Warmup 1x3:00
6@7.6mph@2.5%
6@8.1mph@2.5%
6@8.6mph@2.5%

Gi drilling 50 minutes
Gi live 4x3:00

[Mr.Sinister]

Wednesday 10/17/12
Rotator cuff, Neck Strap
Bench 2x20x45 8x95 5x115 5x135 5x155 17x168.5 2x3x198.5
Chins 5xBW 4x10x8.5
Treadmill @7.4mph@2.5%
1) DB Bench 3x10x52.5's
Fatz Pulldowns 3x10x131
2) Seated Laterals 3x12,14,14x32.5's
BB Shrugs 3x11x186
3) 10-countz 3x5,6,6x41 7/8's
4) Sprints 6@9.0mph@2.5%

Strap pushdowns 3x16x41.25

Decent workout, but my shoulder is jacked up now. From what, I have no idea. Another shot of TB-500 tomorrow.

[Mr.Sinister]

Thursday 10/18/12

Gi live 6x5:00

Shoulder felt like garbage.

Friday 10/19/12
Hip circles, dislocates
Box squats 2x8x45 5x115 5x135 5x185 3x225 6x251
SSB GM's 8x115 3x13,13,15x137
Lever bar 8x5 3x10x6.5
Treadmill @7.5mph@2.5%
1) Reverse Hypers 3x10x106
Banded abs 3x25xGreen+ mini
2) log cleans 3x4,5,5x137
Land mines 3x8x47
3) DB swings 3x8x45
4) sprints 6@9.0mph@2.5%

Standing calves 3sets

Shoulder was still crappy, but a lot better. Box squats are going to take some time to get used to again, but I can tell my hips are already thanking me for it I'm not going to push them too much for some time, so I should be able to work on form and technique for a while. I'd like to get back to free squatting at some point. Gi drilling tomorrow, no live.

[Mr.Sinister]

Saturday 10/20/12


Gi drilling only 1 hour

I decided that I'm taking off the next 10 days from everything. No gym, no grappling, no conditioning. I've also pretty much decided to sit out this next tournament. My shoulder is healing up and I don't want to mess with it and I think I'm just overtrained and a little burnt out. I went a lot harder than I planned this year. A tourney or two turned into 5 and a half dozen matches turned out to be closer to 20. I'm away for a long weekend coming up and I'm gonna eat, drink lots of beer, and get ready for my next training phase over wrestling. I'm hoping to blow up to around 210 so I can trim down in the spring and be a full size light-heavy (190-195 for BJJ usually).
Also I think my mind needs the break as much as my body. I'll be back next Tuesday for my first weight room session back. I was only 2 workouts into my cycle so I think I'm gonna start the cycle over again when I get back. See you in a week. Peace.

[Mr.Sinister]

Wednesday 10/31/12

Rotator cuff, neck strap
Bench 2x20x45 8x95 5x115 5x135 3x155 12x168.5
Chins 8xLight band 5xBW 4x5x8.5
Treadmill @6.0mph@2.5%
1) DB bench 3x6x55's
Fatz Pulldowns 3x6x135
2) seated laterals 3x10x25's
BB Shrugs 3x11x186
3) 10-countz 3x3x42.5's
4) sprints 2@9.0mph@2.5%

Pushdowns 3 sets
Face pull complex 3 sets

Felt decent. Shoulder had some pain but not bad. Hopefully it's finally on the mend.

[Mr.Sinister]

Friday 11/2/12

Hip circles, swings, abductions, dislocates, rotator cuff
Box squats 2x8x45 5x135 5x186 5x225 7x251
SSB GM'S 8x105 3x13,14,15x137
Lever bar 8x5 3x8,9,10x6.75
Treadmill @6.0mph@2.5%
1) reverse Hypers 3x10x106.5
Banded abs 3x10,12,15xgreen+monster+micro
2) log cleans3x5x137
Landmines 3x8x47.5
3) pull throughs 3x10,8,8x45
4) sprints 3@9.0mph@2.5%

Calves, band GMs, crunches 3sets.

Not a bad workout. I wish the hips would loosen up. I really feel pretty strong but the tendinitis is still holding me back. On a positive note my shoulder is feeling close to 80-85% today. Hopefully another week and I'll be good to go.
Wrestling starts in a week so things may get a little spotty, especially when matches start rolling around.

[Mr.Sinister]

Sunday 11/4/12
Rotator cuff, Neck strap
DE Bench 2x20x45 Added mini's 3x45 3x65 3x85 8x3x96+mini's
Military 8x45 aded mini's 5x45 5x65 5x85 11x103+mini's
CS Rows 8x225 4x12,13,13,13x250
Treadmill @6mph@2.5%
1) Log Press 3x3,3,4x131
CS Rows Fatz 3x8x200
2) Reverse Band Bench 3x6,8,10x172.5
Fat Curlz 3x6,6,8x83.5
3) Pushups 3x8x14
Inverted Rows 3x8x14
4) Sprints 3@9mph@2.5%

Rotator Reliever

Not a bad workout. Shoulder was feeling it a little bit but not too bad. It's still nice and strong. I think it's on the mend so I'm going to keep nursing it along. I have new mini bands coming, so I think My number may drop a bit next week. My current pair was on the verge of snapping during my workout.

[Mr.Sinister]

Tuesday 11/5/12

Hip circles, dislocates, swings, rotator cuff, abductions
DE squats 2x8x45 2x45+added 80 in chains 2x95 8x2x115+80
DL (1" mat) 5x135 5x185 5x235 2x265 13x285
One left squats 3x6,7,8x37.5
Treadmill 6mph@2.5%
1) GHR 3x10x1/4 pound ( yes you read that right a 1/4 lb)
Ab wheel 3x10x14
2) axle cleans 3x5x122.5
Twists 3x20x30
3) 45 degree Hypers 3x15,16,17xBW
4) sprints 3.5.@9.0mph@2.5%

Calves and abs 3 sets.

First really good workout back. Knees were a little stiff but worked fine. Been a while since I squatted with chains. Felt fast. Weight was a little low though I think. Finally using weight on GHR's. a whole quarter of a pound. Parent conferences next to nights so I'm off until Friday. Working a meet Sunday. If anybody wants to see good, drug free and raw powerlifting in central PA check out the ADAU Central PA Open in Bigler PA. Right off I-80 near clearfield. Afterwards try the 2,3,6,or 15 pound burgers at Denny's Bear Barrel Pub.

[Mr.Sinister]

Friday 11/9/12

Rotator cuff
Bench 2x20x45 8x95 5x115 5x135 3x155 3x170 13x178.5
Chins 8xLight band 5xBW 4x6x8.75
Treadmill @6mph@2.5%
1) bench 3x6,6,10x155
Fatz Pulldowns 3x6,6,8x136
2) seated laterals 3x15x25's
BB shrugs 3x12x187
3) 10-countz 3x3x42.5's
4) sprints 3.5@9mph@2.5%

Pushdowns and face pulls 3 sets

Pretty good workout. Shoulder is improving every workout. Still being conservative with it but I'm optimistic. Off until Tuesday squats.

[Mr.Sinister]

Wednesday 11/14/12
Hip circles, Swings, Dislocates, Abductors
Box Squats 2x8x45 5x135 5x185 3x225 3x245 6x265.5 10x135
Lever Bar 8x5 3x8,10,10x6.75
SSB GM's 8x115 3x13,15,15x137.5
Treadmill @6mph@2.5%
1) Reverse Hypers 3x10x107
Ab Strap 3x8,8,9x85.25
2) Bag Flips 3x6x120 bag
Band Rotations 3x8xmini
3) Pull throughs 3x10x46

Standing Calves, Abs, Band GM's 3 sets

Thursday 11/15/12
Rotator cuff, Neck Strap
DE Bench 2x8x45 3x45+Minis 3x65 3x85 8x3x96.5+Minis
Military 5x45 5x45+Minis 5x65 3x85 3x100 8x109+Minis (new bands added some difficulty)
CS Rows 8x225 4x13,13,14,14x251
Treadmill @6mph@2.5%
1) Log Press 3x3,4,4x131.5
Fatz CS Rows 3xx205
2) Reverse Band Bench 3x7,10,10x173.5
Fatz BB Curls 3x6,6,9x84
3) Pushups 3x8,8,9x14
Inverted Row 3x8,8,9x14

Not bad workouts. Box squats are coming along, but it's going to take a while. Shoulder is still improving slowly.
Meet went very well but was mega long. Saw what was perhaps the most impressive thing I've ever seen in powerlifting on Sunday. We had a 19 year old do a legit depth 750 squat. It was pretty crazy. I've seen bigger squats before. I watched Beetle Lowe smoke 960 and come up with 1006 ( 3 reds, I was one of them), and I saw Victor Kennedy do a 949 back around 1992 or so, but they were equipped meets and both guys were over 300, especially Kennedy. But this kid, with a high, fast talking voice was a 275'er. If you looked at him in Jeans you wouldn't even know he lifted. He looked like a high school lineman, nothing special at all. He opened at 705 and I was figuring it was some knucklehead who was going to 1/4 squat and bomb out. He took 705 decended slowly to depth and exploded out so fast he shot into the racks and got 3 reds. 2nd he did the same thing but kept his footing and got 3 whites. I was a believer real fast. 750 he smoked easy with his head down a tad. He took 805 for a 4th record attempt and missed it about 3 inches out if the hole. He only benched like 285, but then DL 705 although he should have been red lighted for it, he got it up. I've seen a lot of very impressive lifts, but this is probably the tops of the list.

http://www.youtube.com/watch?v=NiHwUV7sDBU

Here is his 705, check out the depth and speed.