5/3/1 and Grappling 4 fun Log

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  1. Senior Member
    Mr.Sinister's Avatar
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    5'7"  185 lbs.
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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.

  2. Elite Member
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    5'10"  197 lbs.
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    Subbed
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  3. Senior Member
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    5'7"  185 lbs.
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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
    Mr.Sinister's Avatar
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    5'7"  185 lbs.
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    9518
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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
    Mr.Sinister's Avatar
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    5'7"  185 lbs.
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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
    Mr.Sinister's Avatar
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    5'7"  185 lbs.
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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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    Great job on the PR man.
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  8. Senior Member
    Mr.Sinister's Avatar
    Stats
    5'7"  185 lbs.
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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.
  

  
 

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