5/3/1 and Grappling 4 fun Log

[Mr.Sinister]

Monday 11/19/12

Hip circles, swings, dislocates, abductors, rotator cuff, TKE's
DE squat 2x8x45 2x45+87 2x95+87 4x2x120+87 4x2x120+94
DL (1") 5x135 5x185 3x235 2x265 1x285 12x301.5
One leg squats 3x8,10,10x38 1/8
Treadmill @6mph@2.5%
1). GHR 3x10x1/2
Banded abs 3x10,12,12xGreen+monster+mini
2) DL (2.5") 3x5x206.5
Landmines 3x8x47.5
3) 45hypers 3x17,18,18xBW
Standing calves 3sets
Rotator reliever 30 reps in 4 positions.

Pretty decent for a later workout. Bench Wednesday. Another pin of TB-500 on Thursday. I'm doing 5mg every 3 weeks for now.

[Mr.Sinister]

Wednesday 11/21/12

Rotator cuff, neck strap.
Bench 2x20x45 8x95 5x115 5x135 5x155 3x175 10x188.5
Chins 8xLight 5xBW 4x6,6,7,7x9
Treadmill 6mph@2.5%
1) DB Bench 3x7,8,10x56's
Fatz Pulldowns 3x7,7,8x137
2) seated laterals 3x8,10,12x30's
Shrugs 3x13x188
3) 10-countz 3x3,3,4x42.5's

Straight pushdowns 3x20x50
Face pulls 3 sets

Off till Friday. Another hit of TB-500 tomorrow. I'm ready for it, especially the knees and shoulders.

[Mr.Sinister]

Friday 11/23/12

Hip circles, swings, abductors, hip flexors, TKE's
Box squats 2x8x45 8x135 5x185 5x225 2x246 2x265 5x280.5 2x10x145
SSB GM's 8x115 3x15,16,16x138
Lever bar 8x5 3x10x6.75
Treadmill @6mph@2.5%
1) reverse Hypers 3x10x107.5
An wheel 3x12x14
2) log cleans 3x3x145
Twists 3x22x30
3) pull throughs 3x10x50

Standing calves, abs, band GM's 3sets.

[Mr.Sinister]

11/26/12

Rotator cuff, neck strap
DE bench 2x20x45 3x45+minis 3x65 3x85 8x3x96.5+minis
Military 8x45 5x45+minis 5x85 3x100 7x115+minis
CS rows palms facing 8x225 4x12,12,12,13x255
Treadmill @6mph@2.5%
1) log press 3x4,4,5x132
CS rows fatz 3x6,6,8x206
2) reverse band bench 3x10x175
Fatz curls 3x6,6,10x84.5
3) dips 3x6,6,10x14
Inverts 3x8,8,10x14

Rotator reliever.

[Mr.Sinister]

Wednesday 11/28/12

Hip warm ups, dislocates, rotator cuff
DE squats 2x8x45 2x45+94 2x95+94 4x125+94 4x2x125+101
DL (1") 5x135 5x185 5x235 2x265 1x295 10x318.5
One leg squats 3x6,7,8x45
Treadmill @6mph@1.5%
1) GHR 3x10x3/4
Ab strap 3x8,8,10x85.5
2) axle cleans 3x5x123
Band rotations 3x8xMini
3). 45 Hypers 3x18

Banded abs and standing calves 3 sets. Probably have to put off bench until Saturday. If I'm not sore I'll do it tomorrow, but I have my doubts about that happening. We have eliminations at practice on Friday and then we have a Christmas party and as a building rep, I really should attend.

[Mr.Sinister]

Sunday 12/2/12

Rotator cuff, neck
Bench 2x20x45 8x95 5x115 5x135 5x155 16x170
Chins 8xLight 5xBW 4x6,7,7,7x9.5
Treadmill 6mph@2.5%
1) bench 3x6,9,10x156
Fatz Pulldowns 3x8x138
2) standing laterals 3x10x37.5's
Shrugs 3x14x189
3) 10-counts 3x3,4,4x42.5's

Straight pushdowns, face pulls 3 sets.
Had a tooth extracted so I missed Fridays workout. I'll hopefully be able to make it up over the next week.

[Mr.Sinister]

Wednesday 12/5/12

Hips, dislocates
Box squats 2x8x45 8x135 5x185 3x225 2x240 9x252 3x10x155
Lever bar 8x5 3x10x6.75
SLDL 8x155 3x10x205
Treadmill 6mph@2.5%
1) reverse Hypers 3x10x108
Ab bands 3x12,14,15xHeavy and light
2) DB snatch 3x6x40's
Landmines 3x8x47.5's
3) pull throughs 3x10x55

All the time I had. My flipping bag came undone so I had to throw something in that spot. Hopefully I'll get the bag fixed this weekend or next and get back to it.

[Mr.Sinister]

Saturday 12/8/12

Rotator cuff, neck
DE Bench 2x20x45 added chains 3x45+74 3x65+74 3x85+74 8x3x113+74
Military 8x45 added minis 5x45 5x65 5x85 11x104
CS Rows palms down 8x225 4x10x275
Treadmill @6mph@2.5%
1) log press 3x4,5,5x132.5
CS Rows Fatz 3x7,7,8x210
2) 4-board 4x8,8,10x155
Fatz DB curls 3x7x40's
2) blast strap push-ups 3x6,7,8
Inverted rows 3x8,9,10x14

Morning workout. Big tournament for the wrestling team today.

[Mr.Sinister]

Tuesday 12/11/12

DE Squats 2x8x45 2x45+lights 2x95+light 2x115+light 8x2x136+light
DL 1" 5x135 5x185 5x235 2x265 15x287
Lunges 3x7x50's
Treadmill 6@mph@2.5%
1) GHR 3x10x1
Ab wheel 3x6x21
2) 3" deficient deads 3x5x208
Twists 3x24x30
3) 45 degree Hypers. 3x19xBW

[Mr.Sinister]

Friday 12/14/12

Rotator cuff, neck strap
Bench 2x20x45 8x95 5x115 5x135 3x155 3x170 13x180
Pulldowns 8x140 3x10,10,11,12x160
Treadmill 6mph@2.5%
1) DB bench 3x10x57's
Fatz Pulldowns 3x8x140
2) standing laterals 3x10,10,11x37.5's
Shrugs 3x10x190
3) 10 countz 3x4x42.5's

Pushdowns and face pulls, 3 sets

Decent workout. Shoulder is still bothering me though. I have finally given in and abandoned my beloved chin up. My shoulder just couldn't deal with the internal rotation any more. Maybe someday I can get it back but for the time being it'll be Pulldowns only. Shame, it was my best and most useful exercise as far as grappling goes.

[Mr.Sinister]

Monday 12/15/12

Hip complex
Box squats 2x8x45 8x135 5x185 3x225 2x245 7x267 3x10x160
SLDL 8x155 3x10,11,11x205.5
Lever bar 8x5 3x10x6.75
Treadmill 6mph@2.5%
1) reverse Hypers 3x10x109
Ab strap 3x8,9,10x85.75
2) DB snatch 3x4x45
Band rotations 3x8xMini
3) pull throughs 3x10x57

Calves, band GM's, abs 3sets.

Water was all over the gym so I had to ditch the log cleans and do snatches instead. I have to get it fixed somehow.

[Mr.Sinister]

Wednesday 12/19/12

Rotator cuff and neck
DE bench 2x20x45 3x45+80 3x65+80 3x95+80 8x3x114+80
Military 8x45 5x45+minis 5x65 3x85 3x100 9x110+Minis
CS rows 8x225 4x10,10,11,12x275.5
Treadmill @6mph@2.5%
1) log press 3x5x132.5
Fatz CS rows 3c7,9,10x211
2) 4-board 3x7,8,9x162.5
Fatz DB curls 3x7,7,8x40's
3) dips 3x6,8,11x14
Inverted rows 3x9,9,10

Rotator reliever.


Bit of a touch session. Shoulder was feeling it a bit. It's still plenty strong, I just haven't gotten stability back like I was thinking I would. I am considering dropping lateral raises and doing wind chime presses to see if that helps heal it some. I also need to use the rotator reliever more regularly. I've been slacking lately. Bodyweight is up to around 197. I am gaining some pudge, but I can tell there is also a decent bit of muscle growth. I'm sticking to the plan. PS/PH run as soon as wrestling is over and a SARM's recomp when PCT is done. I'd like to see 200 with around 12% bf. That'd be just fine for me.

[Mr.Sinister]

Saturday 12/21/12

Hips, dislocates
DE squats 2x8x45 2x45+added light bands 2x95 2x115 8x2x136.5
DL 1" 5x135 5x185 5x235 3x265 1x285 13x305
Lunges 3x7,8,7x51.5's
Treadmill 6mph@2.5%
1) GHR 3x10x1.5
Band abs 3x15,16,17xHeavy+light
2) Axle cleans 3x3x126
Land Mines 3x8x47.5
3) 45 degree Hypers 3x20

Standing calves 3sets.

Pretty good workout. Had to go up a notch on the belt, I'm getting a little plump. As long as strength continues up I'm sticking with it. I'll do a SARM'S cut this spring. Bench on Monday and shoulder is feeling suspiciously better. Either a good or a bad sign.

[Mr.Sinister]

Monday 12/24/12

Rotator cuff, neck strap
Bench 2x20x45 8x95 8x115
5x135 3x155 2x175 1x185 11x190
Pulldowns 8x70 8x140 4x10,11,12,13x161
Treadmill @6.1mph@2.5%
1) Bench 3x7,10,10x157
Fatz Pulldowns 3x8x141
2) laterals 3x12x20's
DB press 3x8,8,9x30's
3) 10-countz 3x4x43.75's
Shrugs 3x10x190.5

Pushdowns and face pulls, 3sets

Had to make a change on the shoulders. Took out heavy laterals for light ones and put together my old, old combo of laterals and presses supersetted. Hopefully this will help the shoulder. Also ordering a everything I need for an h-drol run in the spring, tomorrow. Mr. Supps is having a 35% off sale and its too good to pass up. Only thing I'll need is a serm, probably clomid, and my SARM's and I'll be ready to go.

In honor of the season

http://youtu.be/Iz0ZwfkIJEw

[Mr.Sinister]

Wednesday 12/26/12

Hips, dislocates, rotator cuff
Box Squats 2x8x45 8x135 5x185 5x225 3x255 5x282 3x10x165
Stiff leg DL 8x155 3x10,11,14x206.5
Lever bar 8x5 3x5,6,7x7.5
Treadmill @6.1mph@2.5%
1) reverse Hypers 3x10x110
An wheel 3z6,6,7x21
2) log cleans 3x3,3,4x145.5
Twists 3x20x30
3) pull throughs 3x10x58.5
4) run 30 seconds @8.0mph@2.5%

Abs, calves, band GM's, 3 sets.

Back was sore and I got loose, so I shut down the squats a rep or two early.

[Mr.Sinister]

Monday 12/31/12

Rotator cuff, neck strap
DE Bench 2x20x45 3x45+80 3x65+80 3x95+80
8x3x115+80
Military 8x45 added light 5x45 5x65 3x85 3x105 7x116
CS rows palms down 8x225 3x10,10,11,12x276
Rotator reliever

That's all. I'm about half sick and the treadmill broke the other day so no lactic acid work until next week. I have a repair man from Sears coming to fix it next Saturday.

[Mr.Sinister]

Wednesday 1/2/13

Hips, TKE's, cuff, dislocates
DE Squats 2x8x45 2x45+ lights 2x95 2x115 8x2x137
DL 1" mats 5x135 5x185 3x235 2x265 2x295 11x321

That was it. I'm sick as crap.
My progress for the year.

Bench up about 10-15. I think it would have been a good bit more, probably double if it weren't for the shoulder injury. I'm guessing 240ish.

Squats down probably 30 because I switched to box squats. Good news is the hips are a lot better. I think this will improve a fair bit once I get cranking on it. I'm guessing around 305-310 ish.

Military I switched to bands, but it definitely increased despite the shoulder injury. Up 15-20, almost all before the injury, I'd say I could get 165 for a single even now.

DL is up probably 30-40 pounds. Close to 365 I'd say. Moved well and finally found my groove.

Log press is the only one I have exact comparisons I can use. It's up almost 20, again mostly before the injury.

Bodyweight is also down for the year, although not by much. I had to cut from 205 for the meet last year and right now I'm sitting at around 195-197 depending on the day, so I'm pretty happy there.

[Mr.Sinister]

Overall for the year I'm pretty happy with my progress. It was a bit of a switch from last year though. Last year I exceeded my weight training goals but missed all my grappling goals because of circumstances around moving to a different town. This year I fell short of my weight room goals, mostly due to this year end injury, but far exceeded my grappling goals. For grappling I went 12-5. I only lost 2 bouts in my weight class though, 1 by stupidity because I was winning 5-0, and another by injury default when I pulled a trap/neck muscle. They others I lost I was in until the end or was winning and got horsed into something because of size differences, so I'm pretty content with my performance. The letdown with the injury at the end was ****ty, but in hoping to be rehabbed and ready to go when wrestling ends.

[Mr.Sinister]

Goals for this year:

Bench 305 by formula and put up 260 for a single.
Box Squat 400 by formula and put up 365 for a single.
Military another 10 pounds by formula.
DL 500 by formula and pull 395 for a single.
Log add another 10 pounds.

BW. After a spring recomp stay at under 200 consistently and be able to make 195 day of weigh-ins and as low as 185 for day before weigh-ins.

Grappling. 10-0 in my weight and belt division. Win kumite again and win good fight this year. Enter purple somewhere and win at least 1 match. Win no gi absolute at the local show for the $250 cash prize.

[Mr.Sinister]

Sunday 1/6/12

Rotator cuff, neck strap
Bench 2x20x45 8x95 8x115 5x135 3x155 2x165 17x172
Pulldowns 8x70 8x140 4x10,11,12,14x161.5
Treadmill @6.2@2.5%
1) DB bench 3x8x60's
Fatz Pulldowns 3x8,8,9x141.5
2) laterals 3x12,12,13x20's
DB Military 3x8,10,12x30's
3) 10-countz 3x3x43.75's
Shrugs 3x10x191
3) run 30 seconds @8.0mph@2.5%

Pushdowns and face pulls

Decent workout but shoulder is not getting better. It's strong but feels loose and I have some pain after working out. I'm going to bite the bullet and make a doctors appointment and then see about a specialist. I have to get this fixed and under control or my grappling days are going to be over.

Treadmill is fixed, sort of. Cost me $350 I didn't have and it isn't working very well. The speed won't set correctly and varies a little the whole time. I'll limp along with it until spring. I am starting to save for a new one this week.