5/3/1 and Grappling 4 fun Log - AnabolicMinds.com - Page 21

5/3/1 and Grappling 4 fun Log

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    Tuesday 9/9/14

    BJJ
    Drilling headquarters about an hour
    Live 3x5:00

    Wednesday 9/10/14
    Rehab workout during lunch
    Cuff
    DE bench 2x20x45 added minis 3x45 3x95 3x115 4x3x126 mid 4x3x126 pinky singles 145+minis 165+minis 185+minis
    OHP 8x45 8x95 3x15,15,16x120.5
    CS rows 8x245 3x11x295
    Treadmill 8.4mph@5%
    1) log 3x6,6,7x145
    CS rows 3x6,7,7x232.5
    2) 4-board 3x8x192.5
    DB curls 3x6,7,7x51.25's
    3) push-ups 3x16,17,18x20
    Inverts 3x12,13,13x20
    GHR sit-ups 2x7,8x20

    Thai rounds 3x3:00 decent clip. Ripped off a half a kick round and almost died.
    Few rounds of light hitting hands with the beginners.

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    Thursday 9/11/14

    Groin rehab.

    BJJ live 6x5:00

    Friday 9/12/14
    GHR 2x8xBW 4x10,10,11,11x Single mini
    Wrist roller 5x2,2,2,2,1x45 3/4
    Treadmill 8.4mph@5%
    1) single leg squats 3x6xBW
    Vertical abs 3x21,22,22x91 3/4
    2) DB cleans 3x6x70
    Side bends 3x10,11,11x50
    3) Glute bridge 3x8,9,9x140
    4) 20/20's 5:10@9.7mph@5%
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    Saturday 9/13/14

    Thai rounds 3x3:00
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    Monday 9/15/14

    Cuff and neck
    Floor press 2x15x45 8x95 5x135 3x155 3x175 4x3x195 2x3x205 3x215 3x220
    Chins 6x6,8,8,8.8.8xBW
    Treadmill 8.5mph@5%
    1) fatz bench 3x6,7,7x173
    Strap rows 3x10x126
    2) laterals 3x12x36.25's
    Shrugs 3x8x195
    3) 10-counts 3x7,8,9x50's
    4) 20/20's 5:15@9.8mph@5%

    Triceps and band pull apart.

    Okay workout. Shoulders were sore and burned up.

    Thai rounds 2x3:00.

    Knee is hurting from over use.
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    Tuesday 9/16/14

    BJJ drilling 1 hour
    Live 3x5:00

    Wednesday 9/17/14
    Groin rehab work during lunch

    SLDL 8x45 8x95 8x135 3x15x156
    Treadmill 8.5mph@5%
    1) reverse hypers 3x10x137
    Horizontal abs 3x22,22,25x73+mini
    2) log cleans 3x5,5,6x160
    Land mines 3x8x62.5
    3) 45 hypers 3x15x5
    4) 20/20's 6:25@9.9mph@5%

    Usual stuff. I'd like to start doing something more for lower but in gonna wait a while and maybe start some leg pressing or sled dragging.
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    Thursday 9/18/14

    BJJ live 7x5:00
    Tough room tonight.
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    Friday 9/19/14

    Cuff
    DE bench 2x20x45 3x45+80 chains 3x95+80 3x115+80 5x3x134+80 mid 5x3x134+80 pinky
    OHP DB 8x20's 8x40's 3x15x52.5's
    CS rows 8x70 3x10,10,12x90
    Treadmill 8.6mph@5%
    1) log 3x6,6,7x145.5
    Fatz DB rows 3x8x51.25's
    2) fatz close grips 3x6,7,9x157
    BB curls 3x6,7,8x85
    3) push-ups 3x17,18,18x20
    Inverts 3x13x20
    GHR sit-ups 2x8x20
    4) 20/20's 6:30@10mph@5%

    Extra triceps and upper back.

    Pretty good workout. Getting in pretty decent shape.
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