5/3/1 and Grappling 4 fun Log

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  1. Wednesday 9/25/13

    Rotator cuff
    Bench 20x45 8x95 8x115 5x135 5x155 3x175 13x182.5 15x140
    Pulldowns 8x90 8x140 3x10,10,11x181 15x140
    Treadmill 9.1mph@3%
    1) DB bench 4x10,10,11,12x61.25's
    Fatz Pulldowns 4x6,7,7,7x160
    2) laterals 3x11,12,12x32.5's
    Fatz DB press 3x6,6,8x45's
    3) 10-counts 3x8x51.25's
    DB Shrugs 3x10x51.25's
    Vertical abs 3x10,15,15x80
    4) run 5:00@7.8mph

    Extra triceps and rotator cuff.

    Good workout. Osta kicking in along with GW. Felt good.

  2. Thursday 9/26/13

    Warmup 3:00

    Live 8x5:00

    Pretty easy rolling. Conditioning seems to be getting good.

  3. Friday 9/27/13

    SSB squats 8x65 8x135 5x185 3x225 18x242.5 1x285 12x185.5
    SSB GM's 4x12,12,13,13x115
    Lever bar 8x2.5 3x12,13,15x5
    Treadmill 9.2mph@3%
    1) reverse hypers 3x10x117.5
    Horizontal abs 3x15x80
    2) log cleans 3x6x148
    Land mines 3x8x52
    3) 45 hypers 3x22x10
    Burpee's 3x15
    4) run 5:00@7.9mph

    Damned good workout. Strength up and conditioning way up. SARM'S are definitely kicked in. Faster than last time I think. Off to Pittsburgh to train at the mother school tomorrow.


  4. Saturday 9/28/13

    Drilling 1 hour. Back take to some other stuff. My kind of stuff.
    Live. Did king of the guard for probably 20 minutes. Went with 15-18 people and won all matches. I went with some 4 stripe blues and was able to handle them. Tried to get in with the purples but when every time I tried to find one they were all rolling and I couldn't stand in line indefinitely. Still a real good workout. Also got two stripes which almost never happens. So that was nice. Who knows, I may be ready for the purple test this time next year. My buddy/instructor got his 4th stripe so I'd guess he'll be testing this spring/early summer for purple.

  5. Monday 9/30/13

    Rotator cuff
    DE bench 20x45 added 67 chains 3x45 3x85 3x105 4x3x121+67 mid 4x3x131+67 regular
    Military 8x45 5x95 5x115 2x125 16x132.5 17x101.5
    Crocs 8x60 4x12,13,15,18x82.5
    Treadmill 9.3mph@3%
    1) standing DB press 3x6,8,8x47.5's
    DB fatz rows 3x7x47.5's
    2) close grip bench 4x8,8,9,10x135.5
    DB curls 4x7,7,8,8x46.25's
    3) dips 3x15x12.5
    Inverts 3x13,13,14x12.5
    GHR sit-ups 3x13,13,14x7.5
    4) run 5:00@8.0mph

    Some extra chest and back.

    Very good workout. Loving the SARM's and calories. I'm cutting cals a little starting today. I was 190.7 after a full cheat weekend. I plan on getting down around 187. Shouldn't be any trouble.
    Tried to do axle press today but there is no way the wrists will take it. So changed to DB overhead. Not sure I'll stick with it. May just rotate back to the log. It's way easier on my wrists.

  6. Try the axle for some close grip bench/floor press or JM press. Good stuff
    Controlled Labs Board Rep
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  7. I actually use it for supine presses quite a bit. The overhead just wasn't having it. It wasn't so much because it was an axle as it was resting it on the upper chest caused too much extension in conjunction with my hand being open wide for the axle, that caused so much pressure on the wrist. I dislocated my thumb out the backside in April and it seems that it's not going to go back to 100% unfortunately.

  8. Tuesday 10/1/13

    Warmup 3:00

    Drilling 45 minutes
    Live 4x5:00

  9. Wednesday 10/2/13

    SSB DE box 8x65 added lights 2x65 2x115 8x2x136
    DL (2") 5x135 5x185 3x235 2x265 15x280.5 2x330
    GHR 4x10,11,12,13xSingle micro
    Treadmill 9.5mph@3%
    1) SSB Squats 3x6,6,8x178
    Vertical abs 3x10,11,11x90
    2) DB cleans 3x6x61.5
    Rotations 3x10xMini
    3) SLGM's 3x10xmini+Green
    Burpee's 3x15
    4) run 5:00@8.2mph

    Pretty good workout.

  10. Thursday 10/3/13

    Warmup 3:00

    Live 8x5:00

    Pretty solid. Weight was a little low today, 184.7 so I had just a few extra calories tonight. Bench tomorrow.

  11. Friday 10/4/14

    Rotator cuff
    Bench 20x45 8x95 8x115 5x135 5x155 3x175 1x185 10x193.5 15x150.5
    Pulldowns 8x90 8x140 3x10,11,12x181.25 16x141
    Treadmill 9.6mph@3%
    1) BB bench 4x6,7,9,10x156
    Fatz Pulldowns 4x7,7,7,8x160
    2) laterals 3x12,12,13x32.5's
    DB press 3x7,8,8x45's
    3) 10-counts 3x8x51.25's
    DB shrugs 3x10x51.25's
    Roman chair 3x13
    4) run 5:00@8.3mph

    Real good workout. Going to have a cheat day tomorrow then back at it Sunday. Feeling really ready for this one. Hopefully I didn't just jinx myself.

  12. Saturday 10/5/13

    Warmup 3:00

    Pretty decent. Up next workout, maybe today. I may squat tonight though and run tomorrow and Tuesday, not sure yet. My Achilles is really aching though and I'm thinking about a full day off. I'll check my weight here in an hour or so and decide what I'm doing.

  13. Monday 10/7/13

    Hips and swings
    SSB squats 8x65 8x135 5x185 3x225 2x245 17x256.5 2x285 12x200
    Lever bar 8x2.5 3x13,15,17x5
    SSBGM's 4x12,15,15,15x115
    Treadmill 10mph@3%
    1) reverse hypers 3x10x118
    Horizontal abs 3x18x81
    2) bag flips 3x10x100
    Land mines 3x8x52.25
    3) 45 hypers 3x10x30
    Burpees 3x15
    4) run 2:30@8.4 mph 2:30@9.0mph

    Real good workout. I could have ground out 20 on squats but this tournament is my primary concern right now, so I held it back some. This week I'm gonna pound conditioning a bit hard. I upped treadmill a half mph and will stay at 10mph until tournament time. I'll ease up a fair bit next week and concentrate on making weight end if the week.
    Weight was 190 today. Nice and bloated. I plan on being 185 or less by Friday after I peel of the weekend carbs.

  14. Tuesday 10/8/13

    Warmup 3:00

    Wednesday 10/9/13
    Rotator cuff
    DE Bench 20x45 3x45+67 3x85+67 3x105+67
    4x3x121.5+67 4x3x121.5+67
    Military press 8x45 5x95 5x115 2x135 12x140 17x109
    Crocs 10x60 4x13,14,15,18(straps)x82.75
    Treadmill 10mph@3%
    1) DB push press 3x8x47.5's
    Fatz DB rows 3x7,7,8x47.5's
    2) close grips 4x10x136
    DB curls 4x7,8,8,8x46.25's
    3) Dips 3x15x12.75
    Inverts 3x13,14,14x12.75
    GHR sit-ups 3x14x7.5
    4) run 5:00@8.5mph

    A little extra bench and pull apart volume. I am super sore from rolling last night, so I was happy to get in what work I did tonight. Treadmill and rolling tomorrow night.

  15. Friday 10/12/13
    DE Box SSB 8x65 added light bands 2x65 2x115 8x2x137+light
    DL (2") 5x135 5x185 3x235 2x285 14x297 3x330
    GHR 4x10,11,13,14xSingle micro
    Treadmill 10mph@3%
    1) DL (3") 3x5,6,6x210
    Vertical abs 3x11,12,12x90.5
    2) DB snatch 3x5,5,6x50
    Rotations 3x10xmini
    3) SLGM's 3x10xGreen+Mini
    Burpees 3x15
    4) run 5:00@9%

    Pretty good. Skipped rolling yesterday. I was just beaten up and spent.

  16. Sunday 10/13/12

    Rotator cuff
    Bench 20x45 8x95 8x115 5x135 5x155 3x175 2x195 7x204 15x161
    Pulldowns 8x90 8x160 3x11,12,13x181.5 16x142
    Treadmill 10mph@3%
    1) DB bench 4x10,11,11,12x61.25's
    Fatz Pulldowns 4x7,7,8,8x160
    2) laterals 3x13x32.5's
    DB press 3x8,9,9x45's
    3) 10-counts 3x8x51.25's
    DB shrugs 3x10x51.25's
    Roman chair 3x13,13,14xBW
    4) run 5:00@9.0

    Extra triceps and rotator cuff.

    Great workout. I wasn't expecting much so I am real happy with this one.

  17. Monday 10/14/13

    Hips and swings
    SSB squats 8x65 8x135 5x185 3x225 2x265 12x271 3x285 12x215
    Lever bar 8x2.5 3x15x5
    SSB GM's 4x15x115
    Treadmill 10mph@3%
    1) reverse hypers 3x10x118.5
    Horizontal abs 3x20x82
    2) log cleans 3x6x150
    Land mines 3x8x52.5
    3) 45 hypers 3x10,10,11x20
    Burpees 3x15
    4) run 5:00@9.0mph

    Pretty decent. Had 1-3 more on squats but held back. Weight was at 187.7 today which was a very pleasant surprise. After the good bench yesterday I figured it was up a bit.
    Treadmill workout and practice tomorrow then last weight session and all live rolling Wednesday. Off Thursday and making weight Friday which should be a snap. I don't want to jinx myself but I really feel great for this and feeling like I actually have a shot at doing something at this one. Who knows. Either way I'm winning or getting tapped trying. Haha.

  18. Tuesday 10/15/13

    Warmup 3:00
    2:30@11.5@5% into 2:30@12@5%


    Drilling 1 hour
    Live 2x5:00

  19. Wednesday

    Rotator cuff
    DE bench 20x45 3x45+67 3x85+67 3x105+67
    4x3x122+67 mid 4x3x122+67 regular
    Military 8x45 5x95 5x115 3x135 2x145 8x148 14x117
    Crocs 10x60 4x14,14,15,18x83

    Bagged it there.

    BJJ live 8x5:00

    Felt good. Knee is hurting some but I'll hit a shot of TB-500 on Friday and also a good anti-inflammatory tomorrow and Friday.
    Think I may do a hard treadmill sprint workout tomorrow. Making weight Friday.
    Also got my final bracket and start time. 23 in my division and a 10:30 start time.

  20. Tournament report:

    Mediocre day. I ended coming in too light for the weight class, which did not help me. There were just short of thirty guys in my weight.
    1st match it took me about 1-1:30 to settle down and get things working. I passed him a few times and beat the guy around 8 or 10 to nothing.
    2nd match I pulled guard and swept then passed to half then passed to side. After some back and forth I got a few more passes and did give up position for a head and arm choke, but it wasn't tight enough. Won like 12-0 or so.
    3rd match I knew I was in for one. I pulled and locked him down but he got loose and back stepped and I was able to get under and get the sweep, but things went down hill from there. He was a young strong bull and he hipped me over. No points but I ended up in a scramble and he ended up on my back for 4. After some scrambles and a restart I got on top when he pulled guard and I passed for 3 but he hipped me over again. No points but he was able to mount me for 4. I was running out of gas a little. He was physically a fair bit stronger and it took everything I had to keep up. I almost had some other stuff going but it was too little too late. I lost by like 16-8 or something like that. It was a little bit of a wild match. He won in the semi's, but not sure on finals. Hopefully he won so I can justify getting spanked in the quarters.
    Lesson learned for sure, if I'm staying in open at 180 I have to be 10-12% stronger in the upper body. Lower body is solid. And a little heavier, maybe 4-6 pounds.
    Overall I was a little disappointed. I really would have liked to have made the semi's.

  21. Wednesday 10/30/13

    Rotator cuff and neck
    Bench 20x45 8x95 8x115 5x135 5x155 3x175 10x183 16x140
    Pulldowns 8x90 8x160 3x12x181.73 13x143
    Treadmill 6mph@4%
    1) bench 4x7,7,8,8x156.5
    Fatz Pulldowns 4x7,8,8,8x160
    2) laterals 3x13x32.5's
    Band military 3x7x67.5+Mini
    3) 10-counts 3x3x52.5's
    DB shrugs 3x10x52.5's
    Roman chair 3x13xBW

    Extra triceps and wrist roller.

    First workout back from tournament and a long weekend at the beach. Little rough, as expected. Back in the saddle again. Going very easy on conditioning and gonna try to really up my strength in preparation for my spring cycle.

  22. Friday 11/1/13

    Hip circles and swings
    SSB Squats 8x65 8x135 5x185 3x225 15x246.5 13x188.5
    SLDL 4x15x140
    Lever bar 8x2.5 3x15,15,18x5
    Treadmill 6mph@4%
    1) reverse hypers 3x10x119
    Horizontal abs 3x15x82.5
    2) log cleans 3x3x151
    Land mines 3x8x52.75
    3) 45 hypers 3x10,11,11x20

    Extra calves and wrist roller.

    Not bad for first squat in three weeks. Tweaked my hamstring/glute but it should be no big deal. More of a case of first week back.
    Kicking around an LGD run for start of the year. I've had good success with SARM'S, so may be the logical next step. We'll see.

  23. Monday 11/4/13

    Rotator cuff
    DE bench 20x45 3x45+Mini 3x85+Mini
    4x3x106+Mini close 4x3x106+Mini regular
    Military 8x45 5x95 5x115 3x125 11x133 17x102
    CS Rows 8x225 3x12x266 15x225
    Treadmill 6mph@4%
    1) log press 3x6,6,7x115.5
    Fatz CS rows 3x10x218
    2) reverse green bench 4x8,8,10,10x186.5
    BB Curls 4x7,8,8,8x96
    3) dips 3x13x13
    Inverts 3x11x13
    GHR sit-ups 3x14,15,15x7.5

    Some extra bench and wrist roller. Decent but not exceptional workout.

  24. Wednesday 11/6/13

    Hips and swings
    SSB DE squats 8x65 2x65+74 2x115+74 8x2x141+74
    DL (0") 5x135 5x185 5x235 3x275 11x289
    GHR 4x11,11,13,14xSingle micro
    Called it there. Knee was acting up.

    BJJ drilling about 45 minutes. Didn't go live. Knee still tweaked.

    I took yesterday off. Had an emergency union meeting at work and didn't get home until too late to workout. Works out anyways because I am working a power meet all weekend and there is no way I could squat Monday after a weekend of spot/loading and setup/teardown. This will put bench Monday and squats probably Thursday because I have parent/teacher conferences Tuesday and Wednesday. Busy few days until. Thanksgiving.

  25. Monday 11/11/13

    Rotator cuff, neck
    Bench 20x45 8x95 8x115 5x135 5x155 3x175 1x185 6x193.6 16x150.5
    Pulldowns 8x90 8x160 3x12x182 15x144
    Treadmill 6mph@4.5%
    1) DB bench 4x11x61.25's
    Fatz Pulldowns 4x8x160
    2) laterals 3x8x35's
    Band OhP 3,7,7,9x68
    3) 10-counts 3x3,3,4x52.5's
    DB shrugs 3x10x52.5's
    Roman chair 3x13,13,14xBW

    Extra triceps and wrist roller. Mediocre workout.

  26. Thursday 11/14/13

    Hips and swings
    SSB Squats 8x65 8x135 5x185 3x225 2x245 12x261 13x203
    Lever bar 8x2.5 3x15,15,19x5
    SLDL 4x15x140
    Treadmill 6mph@4.5%
    1) reverse hypers 3x10x120
    Horizontal Abs 3x15,15,17x82.5
    2) bag flips 3x4x114
    Land mines 3x8x53
    3) 45 hypers 3x10,11,11x20

    Calves and wrist roller.

    Finally got in the gym. Decent but certainly not great. OHP tomorrow. Wrestling starts officially on Monday so I'm kind of in slow down mode until at least the first of the year. Then I'll start back to the regular meal plan and upping the volume and intensity slowly. Still planning out exactly what I want to do for this first cycle. Money is becoming a little bit of an issue right now, but that should loosen up as soon as spring hits. I already have the var, GW, and clomid. I still need test and some more test boosters for PCT as well as an ai and HCG. Looks like around $350. Also am out of T-500. If necessary I'll put off the cycle in favor of TB-500. That **** is my life line.

  27. Friday 11/15/13

    Rotator cuff
    DE Bench 20x45 added minis 3x45 3x85 4x3x106 mid 4x3x106 regular
    Military 8x45 5x95 5x115 3x135 8x141 17x110
    CS Rows 8x225 3x12x266.5 15x226
    Treadmill 6mph@4.5%
    1) log press 3x6,7,7x116
    CS rows fatz 3x6x225
    2) reverse green bench 3x8,9,9,8x187
    BB Curls 4x8x96
    3) dips 3x10x14
    Inverts 3x10x14
    GHR Sit-ups 3x15

    Extra bench and wrist roller volume.

    Mediocre workout.

  28. Monday 11/18/13

    Hips and swings
    DE box squats SSB 8x65 2x65+80 2x115+80 8x2x141+80
    DL 5x135 5x185 3x235 2x285 11x306
    GHR 4x11,12,13,15xSingle mini
    Treadmill 6mph@4.5%
    1) SSB squats 3x7,7,9x179
    Vertical Abs 3x13x91
    2) DB cleans 3x3x62.5's
    Band rotations 3x8xchoked mini
    3) SLGM 3x11xGreen+mini

    Calves and wrist roller.

    Decent workout. First wrestling practice today. Went well. I might try and jump in and workout tomorrow.

  29. Double post, damned phone.

  30. Wednesday 11/20/13

    Rotator cuff and neck
    Bench 20x45 8x95 8x115 5x135 5x155 3x175 1x195 3x205 2x205 13x161.5
    Pulldowns 8x90 8x160 3x12x182.25 16x145
    Treadmill 6mph@5%
    1) bench 4x7,8,8,8x157
    Fatz Pulldowns 4x8x160
    2) laterals 3x8,8,9x35's
    Band MP 3x7,8,9x68.5
    3) 10-counts 3x3,4,4x52.5's
    DB shrugs 3x10x52.5's
    Roman chair 3x13,14,14xBW

    Extra triceps and wrist roller.
    BJJ. Drilling about 45 minutes. King of the guard about 10 minutes. Nice easy one.


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