5/3/1 and Grappling 4 fun Log

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  1. 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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  3. 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. 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. 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. 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.

  7. Great job on the PR man.
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  8. 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. 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. 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. 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. 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. 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.

  14. Strong pressing Sinister. Glad to hear your sickness is improving.
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  15. 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. 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. 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. 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.

  19. At least you can still handle 5/3/1. Looking good man
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  20. 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. 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. 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.

  23. Monday 1/26/15

    Cuff and neck
    Bench 2x20x45 8x95 8x115 5x135 5x155 3x175 15x185 3x200
    Pull downs 8x100 8x100 4x12x171.5
    Treadmill 7.8mph
    1) bench 4x6,6,6,3x181.5
    Strap rows 4x7,7,7,5x132
    2) laterals 3x15x36.25's
    Shrugs 3x208.5
    3) 10-counts 3x4,5,5x55's
    4) run :40@10.1mph

    Triceps, scaps, and rotator reliever.

    Pretty decent workout. Shoulder is still pretty crappy. Started LGD yesterday at 5mg/day. Also started light dieting and cold adaptation.

  24. Thursday 1/19/15

    Hips and swings
    SSB squats 2x8x65 8x135 5x185 5x225 3x245 8x259 8x201.5
    SSBGM's 8x95 5x115 3x12x132
    Lever bar 5x15,16,17,18,20x4
    Treadmill 7.8mph
    1) reverse hypers 3x10x140.75
    Horizontal abs 3x12x83.5
    2) log cleans 3x3x162.5
    Land mines 3x8x65
    3) 45 hypers 3x15x15.5
    4) run :50@10.2mph

    Decent workout. Got the reps I wanted. Going to go real slowly. No hurry on anything.

  25. Friday 1/30/15

    Cuff
    DE bench 2x20x45 added min's 3x45 3x95 3x115 5x3x128 mid 5x3x128 pinky
    DB bench 4x15x50's
    CS rows 8x245 3x12x281.5
    Treadmill 7.9mph
    1) strict axle OHP 3x6,7,7x95.5
    CS Fatz 3x6,7,7x241
    2) sling shot 3x8x186
    BB curls 3x7,7,8x95
    3) push-ups 3x14,15,15
    Inverts 3x12,12,13
    4) run 1:05@10mph

    Extra triceps and scap work. Rotator reliever cord broke so they're off the menu for a while. Damned thing is put together with metric Allen wrenches. Who the hell has those.

    No more heavy OHP for a while. Hopefully the shoulder will heal up. DB bench until then. The 50's were pretty light but I didn't want to overdo anything first time. Off until Monday.

  26. Quote Originally Posted by Mr.Sinister View Post
    Friday 1/30/15

    Cuff
    DE bench 2x20x45 added min's 3x45 3x95 3x115 5x3x128 mid 5x3x128 pinky
    DB bench 4x15x50's
    CS rows 8x245 3x12x281.5
    Treadmill 7.9mph
    1) strict axle OHP 3x6,7,7x95.5
    CS Fatz 3x6,7,7x241
    2) sling shot 3x8x186
    BB curls 3x7,7,8x95
    3) push-ups 3x14,15,15
    Inverts 3x12,12,13
    4) run 1:05@10mph

    Extra triceps and scap work. Rotator reliever cord broke so they're off the menu for a while. Damned thing is put together with metric Allen wrenches. Who the hell has those.

    No more heavy OHP for a while. Hopefully the shoulder will heal up. DB bench until then. The 50's were pretty light but I didn't want to overdo anything first time. Off until Monday.
    I have metric Allen wrenches. Never owned a Toyota?

  27. Both my socket sets have metric too. I thought it was standard these days because all the foreign cars.
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  28. Well, I have a set now. Lol. I don't have a lot of mechanical tools as I'm a carpenter in the summers, so I have mostly woodworking tools.

  29. Monday 2/1/15

    Hips and swings
    SSB Box squats 2x8x65 Added light bands 3x65 3x115 8x3x135
    DL 5x135 5x185 3x235 2x255 10x270
    GHR 3x10xSingle mini+3.25
    Lever bar 5x16,17,18,19,20x4
    Treadmill 8mph
    1) split squats 3x8xBW
    Vertical abs 3x12x103
    2) DB snatch 3x3,3,4x60
    Side bends 3x10x52.5
    3) Glute bridge 3x7,7,8x158
    4) run 1:10@10mph

  30. Tuesday 2/3/15

    Treadmill
    Warmup
    2:45@8.0
    2:10@8.5
    2:05@9.0
    5:00@3.0

    Wednesday 2/4/15

    Cuff, reliever, neck
    Bench 2x20x45 8x95 8x115 5x135 5x155 3x175 1x185 13x195 4x205
    Pull downs 8x100 8x150 4x12x171.75
    Treadmill 8.0mph
    1) bench 4x6,6,6,7x175
    Strap rows 4x7x132.5
    2) laterals 3x15x36.25's
    Shrugs 3x7x208.5
    3) 10-counts 3x5x55's
    4) run 1:20@10mph

    Push downs, pullaparts, and rotator reliever.

    Shoulder is slowly getting better. Ordered some BPC-157 to accelerate the process. The cold thermogenisis seems to be showing some results.

  31. Thursday 2/5/15

    Warmup
    3:00@8.0
    2:15@8.5
    2:10@9.0

    Friday 2/6/15
    Hips and swings
    SSB squats 2x8x65 8x135 5x185 5x225 2x255 7x273.5 8x216.5
    SSBGM's 8x95 5x115 3x12x132.5


    Bailed there. Back was tweaking and I didn't want to push things on it. Got what I needed in. Back has been bothering me a little lately. Going to have to address it.

  32. Sunday 2/8/15

    Cuff and reliever
    DE bench. 2x20x45 added mini's 3x45 3x95 3x115 5x3x128 mid 5x3x128 pinky
    DB bench 4x15x55's
    CS rows 8x245 3x12x282
    Treadmill 8.0 mph
    1) axle OHP 3x7x96
    CS Fatz 3x7x241.5
    2) sling shot 3x8,8,7x187
    BB curls 3x7,8,8x95
    3) push-ups 3x15
    Inverts 3x13
    4) 20/20's 3:00@10mph

    Rotator reliever.

    Shoulder is better. I found the real culprit. It's my pec insertion, right above my bicep. Going to hit it with BOC-157 the next few days.

  33. Monday 2/9/15

    Treadmill
    Warmup
    3:30@8.0
    2:25@8.5
    2:20@9.0

  34. Wednesday 2/11/15

    Hips and swings
    SSB DE 2x8x65 added lights 2x65 2x115 2x135 8x2x155
    DL 5x135 5x185 5x235 1x275 8x285
    GHR 4x10,11,11,12xBW
    Lever bar 5x18,19,20,20,20x4
    Treadmill 8.0mph
    1) single leg squats 3x9
    Vertical abs 3x12x103.25
    2) DB cleans 3x4x72.5
    Side bends 3x10,10,11x52.5
    3) 45 hypers 3x15x16
    4) 20/20's 3:00@10.1mph

    Calves.

    Decent workout.

  35. Results first cycle back by formula

    Bench 279
    Squat 337
    DL 361

    All quite a bit high as usual for my rep range

    New max numbers
    Bench 207.5
    Squat 290
    DL 304

    Body weight falling a tad. 198.7 today.

  36. Friday 2/13/15

    Cuff, neck, and reliever.
    Bench 2x20x46 8x95 8x115 5x135 5x155 17x176.5 3x197
    Pull downs 8x100 8x150 4x12x172
    Treadmill 8.1mph
    1) bench 4x6,6,7,7x175.5
    Strap rows 4x7,7,7,8x132.25
    2) laterals 3x15x36.25's
    Shrugs 3x7,7,8x208.5
    3) 10-counts 3x5x55's
    4) 20/20's 3:00@10.2mph

    Extra triceps, scaps, and rotator reliever.

  37. Monday 2/16/15

    Treadmill workout

    Tuesday 2/17/15
    Hips and swings
    SSB squats 2x8x65 8x135 5x185 3x225 12x246.5 10x188.5
    SLDL 8x95 5x145 3x12x166
    Lever bar 5x20x4
    Treadmill 8.1mph
    1) Glute bridge 3x8x158
    Vertical abs 3x12x103.5
    2) bag flips 3x4,4,6x128
    Rotations 3x8xmini
    3) 45 hypers 3x15x16.25
    4) 20/20's 3:00@10.4mph

    Calves.

    Things going decent. Cold adaptation is going great. I'm down 10 pounds without heavy dieting. It's crazy how well it's working. I started albuterol yesterday and quit today when I saw what I weighed. Down to 194.7 already. Have the slightest hint of upper abs coming in.

  38. Wednesday 2/18/15

    Cuff
    DE bench chains 2x20x45 3x45+40 3x95+40 3x115+40 10x3x135+40
    DB bench 4x15x57.5's
    CS Rows 8x255 3x12x296.5
    Treadmill 8.2mph
    1) axle OHP 3x7x96.5
    CS Fatz 3x8x247
    2) R. green bench 3x8x203.5
    DB curls 3x8x51.25's
    3) push-ups 3x15
    Inverts 3x13
    4) 20/20's 3:00@10.4mph

    Extra triceps, face pulls, and then rotator reliever.

  39. Sunday 2/22/15

    Hips and swings
    DE squats 2x8x65 added lights 2x65 8x2x115.5
    DL 5x135 5x185 5x235 12x258
    GHR 4x11,11,12,12
    Lever bar 5x20x4
    Treadmill 8.2mph
    1) lunges 3x8x15's
    Horizontal abs 3x12x83.75
    2) DB snatch 3x3,4,4x60's
    Land mines 3x8x65
    3) 45 hypers 3x15x16.5
    4) 20/20's 3:00@10.5mph

  40. Tuesday 2/24/15

    Cuff and neck
    Bench 2x20x45 8x95 8x115 5x135 5x155 3x175 16x186 4x201.5
    Pull downs 8x100 8x150 4x12x172.25
    Treadmill 8.3mph
    1) bench 4x6,7,7,8x176
    Strap rows 4x8x133
    2) Band laterals 3x20x30 band
    Shrugs 3x8x209
    3) 10-counts 3x5,5,6x55's
    4) 20/20's 3:00@10.5mph

    Extra triceps, scap work, and rotator reliever.

    Decent workout. May squat tomorrow or maybe Thursday. Depends on schedule.
  

  
 

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