5/3/1 and Grappling 4 fun Log

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    Friday 12/6/14

    Hips, swings, adductors, flexors
    SSB Squats 2x8x65 8x95 5x155 18x185
    SLDL 8x95 5x135 3x11,11,12x165
    Lever bar 5x16,17,18,19,19x3.75
    Treadmill 7.3mph
    1) reverse hypers 3x10x140.5
    Horizontal abs 3x12x82.25
    2) bag flips 3x4,4,6x128
    Land mines 3x8x63.25
    3) 45 hypers 3x15x12

    Done.

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    Tuesday 12/8/14

    Cuff
    DE bench 2x20x45 3x45+100 3x95+100 3x115+100 5x3x135.5+100 mid 5x3x135.5+100
    OHP DB 8x25's 5x45's 3x13,14,14x55's
    CS Rows 3x12x295.5
    Treadmill 7.3mph
    1) Strict Axle OHP 3x10x83
    CS Fatz 3x7x245.5
    2) 4-board mid 3x7x197.5
    BB curls 3x7x92


    Cut it there. Was a little short on time. Had a wrestling match to get to, plus my shoulders needed the break. May have to dump chins again. I think it may be the problem. Sucks. I was just getting back to being decent at them.
    •   
       

  4. Senior Member
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    Thursday 12/11/14

    Hips, swings, flexors, adduction
    DL 2x5x135 5x185 10x235
    GHR 4x12xSingle mini+.5
    Lever bar 5x17,18,19,20,20x3.75
    Treadmill 7.3mph
    1) KB swings 3x8x58.25
    Vertical abs 3x12x101.5
    2) DB snatch 3x3x57.75
    Side bends 3x12x50
    3) Glute Bridge 3x6x153.5
  5. Senior Member
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    Saturday 12/12/14

    Cuff and neck
    Inclines 2x15x45 8x95 5x135 3x160 4x3x185 3x195 3x205 1x215 1x225 PR
    Pull downs 8x100 8x150 4x12x180.5
    Treadmill 7.4mph
    1) Fatz bench 3x6,6,7x180.5
    Strap rows 3x6x131
    2) laterals 3x14,14,15x36.25's
    Shrugs 3x6x207
    3) 10-counts 3x3,4,4x55's
    GHR sit-ups 2x6,7x25

    Extra triceps and scap work.
  6. Senior Member
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    Monday 12/15/14

    Hips, adductors, swings, flexors
    SSB squats 2x8x65 8x135 5x185 3x205 10x225
    SLDL 8x95 5x145 3x12x165.5
    Lever bar 5x18,19,20,20,20x3.75
    Treadmill 7.4mph
    1) reverse hypers 3x10x140.5
    Horizontal abs 3x12x82.75
    2) log cleans 3x3x162
    Land mines 3x8x63.5
    3) 45 hypers 3x15x13

    Quick night. Not sure when I'll get back into the gym. Hopefully Wednesday, if not then not until Saturday. Have matches twice this week and then tickets for the Penn State match Friday night.
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  8. Senior Member
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    Friday 12/19/14

    Cuff
    DE bench 2x20x45 3x45+100 3x95+100 3x115+100 5x3x136+100 mid 5x3x136+100 pinky
    OHPDB 8x25's 5x45's 3x14x55's
    CS rows 8x255 3x12x296
    Treadmill 7.4mph
    1) Strict axle OHP 3x8x88
    CS Fatz 3x7x246
    2) 4-board 3x7x198
    BB curls 3x6,6,7x95
    3) push-ups 3x12x21.5
    Inverts 3x10x21.5
    GHR sit-ups 2x7x25


    Extra triceps and scap work. Then went and watched penn state scrape one out over VT. Came down to Lawson getting an escape with 2 seconds left at heavyweight.
  9. Senior Member
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    Monday 12/22/14

    Hips, adductors, swings, flexors
    DL 2x5x135 5x185 5x225 10x245
    GHR 4x10xSingle mini +2.5
    Lever bar 5x20x3.75
    Treadmill 7.4mph
    1) KB swings 3x8x60
    Vertical abs 3x12x102
    2) DB cleans 3x3x71.75
    Side bends 3x12x51.25's
    3) Glute Bridge 3x7x155
  10. Senior Member
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    Wednesday 12/24/14

    Cuff and neck
    Bench 2x20x45 8x95 5x135 added reverse greens 3x185 3x225 4x3x265 4x3x270
    Pull downs 8x100 8x150 4x12x171
    Treadmill 7.5mph
    1) DB Bench 3x10,10,9x75's
    Strap rows 3x6,6,7x131.25
    2) laterals 3x14,15,15x36.25's
    Shrugs 3x6x207
    3) 10-counts 3x4x55's
    GHR sit-ups 2x7x25

    Extra triceps and scap work. Decent workout. Left shoulder is really bugging. Going to start some glucosamine and chondroitin this week. Hopefully it helps. TB-500 hopefully in the spring.
  11. Senior Member
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    Saturday 12/27/14
    Hips
    SSB squats 2x8x65 8x135 5x185 5x215 10x235
    SDBGM's 8x95 5x115 3x12x130.5
    Lever bar 5x20x3.75

    Had to cam it there. Had a holiday dinner and party to get to.



    Monday 12/29/14

    Cuff
    DE bench 2x20x45 added Mini's 3x45 3x95 3x115 5x3x127.5 mid 5x3x127.5 mid
    OHP BB 8x45 5x95 5x115 3x12,12,15x125
    Crocs 8x70 3x12,12,13x90
    7.5mph
    1) strict axle OHP 3x9x88.5
    Fatz DB rows 3x9x51.25's
    2) fat close grips 3x8x158.5
    DB Curls 3x8x51.25's
    3) push-ups 3x12,13,14xBW
    Inverts 3x10,11,12xBW
    GHR sit-ups 3x7x25

    Extra triceps and scap work. Decent workout.
  12. Senior Member
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    Wednesday 12/31/14

    Hips
    DE box 2x8x65 added lights 2x65 8x2x115
    DL 2x5x135 5x185 3x235 10x255
    GHR 4x10xSingle Mini+2.75
    Lever bar 5x20x3.75
    Treadmill 7.5mph
    1) KB Swings 3x8x61
    Vert abs 3x12x102.25
    2) DB Snatch 3x3x60
    Side bends 3x12x50

    Cut it a tad short. Added in DE squats felt good. Gonna keep it light and fast.
  13. Senior Member
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    Monday 1/5/15

    Cuff
    Bench 2x20x45 8x95 8x135 added reverse green 3x185 3x225 3x255 4x3x270 4x3x275
    Pull downs 8x100 8x150 4x12x171
    Treadmill 7.6mph
    1) Fat Gripz bench 3x6x181
    Strap rows 3x6,7,7x131.5
    2) laterals 3x15x36.25's
    Shrugs 3x6,6,7x207.5
    3) 10-counts 3x4x55's

    Extra triceps and scap work.

    Finally got a workout in. Was supposed to do this Friday, but my shoulder was really jacked, so I put it off until Saturday. Then the whole family got sick. Didn't recover until last night. Shoulder felt okay, but not great. Started TB-500 and glucosamine/chondroitin Saturday. Hopefully it does the trick. Wanted to run some BPC-157 but GWP was out of it.
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    Strong pressing Sinister. Glad to hear your sickness is improving.
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  15. Senior Member
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    Thanks. Now if I could get in the gym more. Haha.

    Thursday 1/8/15
    Hips
    SSB squats 2x8x65 8x135 5x185 3x225 10x242.5
    SSBGM's 8x95 5x115 3x12x131
    Lever bar 5x10,10,12,13,14x4

    Called it there. It was just too cold and late. It was after 8 when I finished those three things. Hoping for OHP tomorrow but not sure with the schedule. Have an all day tournament on Saturday.
  16. Senior Member
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    Sunday 1/11/15

    Cuff
    DE bench 2x20x45 add mini's 3x45 3x95 3x115
    5x3x128 mid 5x3x128 pinky
    BBOHP 8x45 5x95 5x115 3x12x126
    Crocs 8x70 2x12x90.25 13x90.25 straps
    Treadmill 7.6mph
    1) axle OHP 3x9,9,10x89
    Fatz DB rows 3x9,9,10x51.15's
    2) Fatz close grips 3x8x159
    DB Curls 3x8x51.25's
    3) push-ups 3x14
    Inverts 3x11,12,12

    Extra triceps and scapular volume.

    Decent workout. Back pump got me good. A sure sign I'm too heavy. Going to start working on that February 1st, as soon as our last invitational is over. In a positive note, shoulder is improving and since I dropped the treadmill incline to zero my Achilles tendinitis is almost gone. Looks like its gonna stay flat from now on.

    Hopefully DL on Tuesday.
  17. Senior Member
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    Tuesday 1/13/15

    Hips
    SSB DE box 2x8x65 Added lights 2x65 8x2x115
    DL 2x5x135 5x185 3x235 10x252.5
    GHR 4x10xDingle Mini+3
    Lever bar 5x11,12,14,15,16x4
    Treadmill 7.6mph
    1) one-leg squats 3x6xBW
    Vertical Abs 3x12x102.5
    2) DB Snatch 3x3x60
    Side Bends 3x12x50
    3) Glute Bridge 3x7x157
  18. Senior Member
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    Sunday 1/18/15 Cuff, neck
    Bench 2x20x45 8x95 8x115 5x135 5x155 16x174 3x195
    Pull downs 8x100 8x150 4x12x171.25
    Treadmill 7.7mph
    1) DB bench 3x10,10,9x75's
    Strap rows 3x7x131.75
    2) laterals 3x15x36.25's
    Shrugs 3x6,7,7x208
    3) 10-counts 3x4,4.5x55's

    Triceps, scap work, and rotator reliever.

    Well, I had to change programming once again. I'm back to 5-3-1. I was enjoying conjugate and getting some good results so far, but my body just wouldn't take it anymore. The loads on my shoulders and wrists were just too much. I've also come to the realization that I'm gonna have to reel things in a bit and play it more conservative. The body is wearing out. Too much combat sports over the last 20 years.
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    At least you can still handle 5/3/1. Looking good man
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  20. Senior Member
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    Monday 1/19/15

    Hips, swings, adductors, flexors
    SSB squats 2x8x65 8x135 5x185 5x225 10x245
    SSBGM's 8x95 5x115 3x12x131.5
    Lever Bar 5x12,14,15,16,18x4
    Treadmill 7.7mph
    1) reverse Hypers 3x10x140.5
    Horizontal Abs 3x12x83.25
    2) bag flips 3x4,4,6x128
    Land mines 3x8x63.75
    3) 45 hypers 3x15x15

    Decent workout. Hopefully get one in Wednesday. Have matches Thursday thru Saturday and won't be home until midnight Saturday.
  21. Senior Member
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    Wednesday 1/21/15

    Cuff and rotator reliever
    DE bench 2x20x45 added minis 3x45 3x95 3x115 5x3x128 5x3x128
    OHP BB 8x45 5x95 5x115 3x12x126.5
    CSS Rows narrow 8x245 3x12x281
    Treadmill 7.7mph
    1) strict axle OHP 3x6x95
    CS Fatz 3x6x240.5
    2) sling shot 3x6,8,9x185
    BB curls 3x7x95
    3) push-ups 3x14,14,15
    Inverts 3x12

    Extra triceps, scap work, and rotator reliever.
  22. Senior Member
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    Sunday 1/25/15

    Hips, swings, addictions, flexors
    DE box Squats SSB 2x8x65 added lights 2x65 8x2x115
    DL 5x135 5x185 3x235 10x255
    GHR 3x10xSingle mini+3.25
    Lever bar 5x14,15,16,17,18x4
    Treadmill 7.7mph
    1) single leg squats 3x7xBW
    Vertical abs 3x12x102.75
    2) DB cleans 3x3,3,4x72
    Side bends 3x12x50's
    3) Glute bridge 3x7x157.5
    4) run :40@10mph

    Decent workout, nothing special. I'll start upping the run by 10 seconds a workout.
  

  
 

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