5/3/1 and Grappling 4 fun Log

Page 21 of 50 First ... 1920212223 ... Last

  1. Monday 5/13/13

    Hip circles, swings
    SSB Box 8x65 8x115 5x155 5x185 14x215 5x235
    SSB GM's 5x115 5x135 3c11,12,12x153.5
    Treadmill @[email protected]%
    1) reverse hypers 3x8x120.5
    Hanging Abs 3x9,8,8xBW
    2) Bag flips 3x8x100
    Side bends 3x18x45
    3) 45 hypers 3x14,18,20xBW
    4) 20/20's 3:[email protected] and 4:[email protected]@3%

    Standing calves.
    Great workout. First squat workout without knee pain in 6 months. Felt great. Hopefully it keeps up.

  2. Tuesday 5/14/13

    5:[email protected]@4%
    5:[email protected]@4%
    5:[email protected]@4%

    BJJ go workout. 1 hour drilling. First one back. Felt good.

  3. Wednesday 5/15/13

    Rotator cuff
    DE Bench 20x45 added Mini's 3x45 3x65 3x85 4x3x101.5 mid grip 4x3x101.5 regular
    Military 8x45 5x85 5x105 3x125 1x135 10x145
    CS rows 8x205 4x12,12,14,15x263
    Treadmill @[email protected]%
    1) log 3x5x140.5
    CS Rows fatz 3x8x216
    2) mid grip reverse greens 3x10x183
    Reg BB Curls 3x8,8,9x91
    3) dips 3x15,20,20x7
    Inverts 3x14,14,15x7
    4) 20/20's [email protected] and 4:[email protected]@3%

  4. Thursday 5/16/13
    BJJ live 10x5:00 live rounds

    Friday 5/17/13

    Hip circles, swings
    DE SSB box 8x65 2x65+47 2x115+47 8x2x135.5+47
    DL (2") 5x135 5x185 3x235 2x255 11x275.5
    GHR 3x15,15,16xBW 7xsingle micro
    Treadmill @[email protected]%
    1) 3" deficit deads 3x5x195
    GHR sit-ups 3x15xBW
    2) DB Cleans 3x10x54
    Twists 3x36x35
    3) DB Swings 3x8x35
    4) 20/20's 3:[email protected] and 4:[email protected]@3%

    Pretty good workout coming back after a week with no DL.

  5. Saturday 5/18/13
    BJJ drilling 1hour
    Live 2x5:00. Not many people.

    Monday 5/20/13

    Rotator cuff
    Bench 20x45 8x95 8x115 5x136 5x155 2x175 15x181
    Pull downs 8x70 8x140 4x10,11,12,13x175.75
    Treadmill @[email protected]%
    1) bench 3x6,6,8x166.5
    Fatz pull downs 3x8x152
    2) laterals 3x15x25.25's
    DB press 3x6x42.5's
    3) 10-county 3x4x46's
    BB shrugs 3x6,6,7x206
    4) 20/20's 7:[email protected]"3%

    Good workout. Bench must have just been an off workout last week. Went back to full 10-counts today since the shoulder seems 100%. Shaved off a bunch of reps, but hopefully should be back up soon.

  6. Tuesday 5/21/13

    BJJ drilling 1 hour
    Live 4x3:00

    Wednesday 5/22/13
    Hip circles, swings, rotator cuff
    SSB Squats box 8x65 8x115 5x155 3x195 15x220 7x240
    SLDL 5x135 5x185 3x10x215

    Called it there. Tweaked my back pretty badly. Hurts like crazy right now. Hoping its not too bad.

  7. Friday 5/24/13

    Rotator cuff
    DE bench 20x45 3x45+47 3x85+47 3x105+47
    4x3x118+47 mid grip 4x3x118+47 regular
    Military 8x45 5x86 5x105 2x125 15x130.5
    CS rows palms down 8x225 4x15x278.5
    Treadmill @[email protected]%
    1) log 3x5x141
    CS rows fatz 3x6,6,7x225.5
    2) 4-board 3x6,7,8x175
    DB Curls 3x7,8,8x45's
    3) Dips 3x17,20,22x7
    Inverted rows 3x14,15,15x7
    4) 20/20's 2:[email protected]@5%

    Saturday BJJ
    Drilling 1 hour
    Live 3x4:00

    Took today off.

  8. Tuesday 5/28/13

    Warmup x3:00
    5:[email protected]@4%
    5:[email protected]@4%
    5:[email protected]@4%

    Drilling 1 hour
    Live 3x4:00 minutes.

  9. Wednesday 5/29/13

    Hip circles, swings, rotator cuff
    DE Box SSB 8x65 2x65+light 2x115+light 8x2x130+lights
    DL 5x135 5x185 3x235 15x251
    GHR 4x6,6,6,8xSingle micro
    Treadmill @[email protected]%
    1) SSB Free squats 3x6,6,7x135
    GHR sit-ups 3x15,16,16xBW
    2) DB snatch 3x5x43.5
    Land mines 3x10,8,8x50
    3) stiff leg band GM's 3x15xGreen
    4) 20/20 2:[email protected]@5%

    Standing calves 3 sets

    Pretty decent for a first DL back. Took it pretty easy.

  10. Thursday 5/30/13

    Warmup 3:00
    5:[email protected]@4%
    5:[email protected]@4%
    6:[email protected]@4%

    Live 10-12 rolls of 4:00

    I am beat. Hamstrings are so sore. Body weight was way down?? I'm doing a high carb/high calorie day tomorrow. I don't want to lose weight too fast and kill my strength.

  11. Friday 5/31/13

    Rotator cuff
    Bench 20x45 8x95 8x115 5x135 5x155 2x175 1x185 10x191.5 2x212.5
    Pulldowns 8x70 8x140 4x10,11,12,13x176
    Treadmill @[email protected]%
    1) bench 3x6,6,9x167
    Fatz pull downs 3x6x155
    2) laterals 3x8x30's
    DB Press 3x6,7,8x42.5's
    3) 10-counts 3x4,4,5x50's
    BB shrugs 3x6,7,7x207.5
    4) 20/20's 3:[email protected]@5%

    Mediocre workout. Weight is down too far, too fast I think. Adding in some calories. Osta and S-4 should be here next week so I can start a more serious cut without burning off my strength. BJJ today and a run tomorrow. Squats on Monday. Need to decide on stiff legged DL, yes or no? I may stick with them but drop the weight. We will see.

  12. Saturday 6/1/13

    No gi drilling 1:15 hours. All x-guard stuff after warm ups.

    Sunday 6/2/13
    6:[email protected]@4%
    6:[email protected]@4%
    6:[email protected]@4%

    Pretty easy. Squats tomorrow.

  13. Monday 6/3/13

    SSB squats box 8x65 8x115 5x155 3x195 15x225
    Free squats 10x155
    Seated GM's 8x65 3x8x115
    Treadmill @[email protected]%
    1) reverse hypers 3x8x112
    Hanging abs 3x8,9,9xBW
    2) Log Cleans 3x3x145
    Side bends 3x10x50
    3) 45 hypers 3x14,20,20xBW
    4) 40 yard dash 5 sprints with 1:00 between.

    Gonna work up on the sprints.

  14. bleh sprints suck
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  15. Boy do they. I am so sore I can't believe it.

    Tuesday 6/4/13
    3:00 warmup
    6:[email protected]@4%
    6:[email protected]@4%
    4:[email protected]@4% - 2:[email protected]@4.5%

    Not bad. Gonna slowly up the time and incline then start back on the mph's.

    Drilling 45 minutes of kimura hip bump series and x-guard progression.
    King of the guard 12 minutes.

  16. Wednesday 6/5/13

    Rotator cuff
    DE Bench 20x45 added 47 chains 3x45 3x85 3x105 4x3x118.5 mid grip 4x3x118.5 reg grip
    Military 8x45 5x85 5x105 3x125 1x135 14x138
    CS Rows 8x225 4x10,10,10,11x285
    Treadmill @[email protected]%
    1) log press 3x5x141.5
    Fatz CS rows 3x6,7,7x226
    2) 4-board 3x7,9,10
    DB curls 2x8x45's 7x46.625's
    3) dips 3x20x7
    Inverts 3x15x7
    4) 20/20's 3:[email protected]@5%

    Tough workout but pretty good. Must haves pushed it a little. I was a little nauseous for about 10 minutes afterwards. Legs are still incredibly sore. I may have to push back Fridays workout until Monday. I've been rolling them, front and back but we shall see.

  17. Thursday 6/6/13

    Live 12 rounds of 5:00

    Hard as hell. I am beaten to ****. Tomorrow may have to be an unscheduled off day.

  18. Friday 6/8/13

    Last day of school, thank the gods. Before I strangle one of them.

    3:00 warmup
    [email protected]@4%
    [email protected]@4%
    [email protected]@4%[email protected]@4.5%

    Not bad. Had to take a day off the weights. Neck is tweaked and I am just sore and beaten up so it was a good day to take off.

  19. Monday 6/10/13

    Hips, rotator cuff
    DE box SSB 8x65 added light bands 2x65
    2x115 8x2x132.5
    DL (floor) 5x135 5x185 3x235 13x265
    GHR 4x6,6,8,8xSingle micro

    Stopped here. Couldn't finish the workout. My garage was leaking so bad it was unreal. The wind tore a big patch of rolled roofing off and there was water everywhere. I drove straight to lowes and got 3 rolls. I just got done putting it on an hour ago. Now I just have to dry the gym out and clean it. That and now my platform has a sag in it I'm gonna have to fix. It's always something. But now it's at least done.

  20. Tuesday 6/11/13

    45 minutes drilling triangle progression
    6 minutes king of the guard
    6 minutes king of the pass
    3x5:00 live

    Not bad. Conditioning is coming along. Weight is slowly coming down.

  21. hm I'll hafta look that up to do
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  22. Wednesday 6/12/13

    Rotator cuff, neck
    Bench 20x45 8x95 8x115 5x135 5x155 3x175 1x195 8x202 3x212.5
    Pull downs 8x70 8x140 4x10,11,13,13x176
    Treadmill @[email protected]%
    1) DB bench 3x11,12,12x60's
    Fatz pull downs 3x6,6,7x155.25
    2) laterals 3x9,9,10x30's
    DB press 3x8x42.5's
    3) 10-counts 3x4,5,6x50's
    BB shrugs 3x7x207
    4) 20/20's 3:[email protected]@5%

    Push downs and rotator cuff, 3 sets.

    Not terrible. Bench is suffering as predicted with the weight drop. Hopefully the Osta and S-4 will be kicked in soon and prevent any real deterioration while I cut. Thinking about ordering some GW. Also looking at my first real run. Found a source and I am in the process of deciding what I want to do and how much I want to spend. Thinking of a 10 week run of test at around 300 a week and var at around 80 a week and a lean bulk/recomp, depending where I am on body weight.

  23. Thursday 6/13/13
    warmup 3:00
    6:[email protected]@4%
    7:[email protected]@4%
    5:[email protected]@4.5%

    BJJ Live 8x5:00 minutes

  24. Friday 6/14/13

    Hip circles and swings
    SSB squats (finally able to dump the box) 8x65 8x115 5x155 5x185 15x205
    Seated GM'S 3x10,10,15x116
    Lever bar 8x2.5 3x18,20,25x3
    Treadmill @[email protected]%
    1) Reverse hypers 3c8x112.5
    Standing abs 3x15,15,20x50+short mini
    2) Bag Flips 3x8,8,10x100
    Land mines 3x8x50
    3) 45 hypers 3x15,20,20xBW
    4) 20/20's 3:[email protected]%

    Good workout. Finally able to squat without the box and felt great. Goal is 275 working max by the end of summer. I'm setting it at 245 to start right now. Thinking I've turned a corner on the knees and hips. I'll probably never squat with the straight bar again, but I can live with it. Also hooked up a new rig for standing abs and it worked great. I can load it with weights and bands.

    On another note I made the leap and ordered a var and test cycle to be started next spring. I need to hit some more numbers drug free and I want to do some more BJJ competitions at this weight before I move up.

  25. Monday 6/17/13

    3:00 warmup
    7:[email protected]@4%
    7:[email protected]@4.5%
    7:[email protected]@4.5%

    Then later:

    Rotator cuff
    DE bench 20x45 added 47 chains 3x85 3x105
    4x3x119 mid 4x3x119 regular
    Military 8x45 5x85 5x105 5x125 1x135 10x145.5
    CS rows palms down 8x225 4x10,10,11,12x285.5
    Treadmill @[email protected]%
    1) log 3x4x145
    CS rows fatz 3x7x226.5
    2) 4-board 3x8,10,10x176.5
    DB curls 3x7,8,9x47.5's
    3) dips 3x10x10
    Inverts 3c10x10
    GHR sit-ups 3x8x5

    Skipped the run in the evening. I had to hit the one in the morning because I missed it yesterday.


Similar Forum Threads

  1. Greatest Grappling Match Ever (MMA)
    By VolcomX311 in forum MMA
    Replies: 11
    Last Post: 11-18-2010, 07:14 AM
  2. P-slin for MMA and Grappling?
    By JudgementDay in forum Supplements
    Replies: 14
    Last Post: 05-14-2009, 12:14 PM
  3. supplementing for grappling
    By choke5050 in forum MMA
    Replies: 18
    Last Post: 03-27-2007, 05:54 PM
  4. what to eat and take before grappling match
    By dontsurfonmytur in forum MMA
    Replies: 8
    Last Post: 12-20-2006, 06:31 PM
  5. First Grappling contest in over 3 years
    By ironviking in forum General Chat
    Replies: 4
    Last Post: 07-08-2005, 10:28 AM
Log in
Log in