5/3/1 and Grappling 4 fun Log

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  1. Tuesday 6/18/13

    Treadmill
    Warmup 3:00
    7:[email protected]@5%
    7:[email protected]@5%
    7:[email protected]@5%

    BJJ practice
    1 hour. Triangle entries and finishes
    Live 3x5:00


  2. Wednesday 6/18/13

    Hips
    DE box 8x65 added lights 2x65 2x115 8x2x133
    DL (0") 5x135 5x185 3x235 1x265 14x280
    GHR 4x6,8,8,8xSingle micro
    Treadmill @[email protected]%
    1) SSB squats 3x7,8,10x145
    Ab strap 3x8x90
    2) DB cleans 3x6x56
    Side bends 3x12x50
    3) stiff leg DL 3x15xGreen
    4) 20/20's 4:[email protected]@5%

    Good, solid workout. Started GW today. Looking forward to it. Var also came in. Stores in a nice safe place for now.
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  3. Wednesday 6/19/13

    BJJ drilling X-guard, single leg x and some standing passes

    Thursday 6/20/13
    BJJ live 8x5:00

    Skipped treadmill today to give my Achilles a break and I wanted to resheet my platform as well.

  4. Friday 6/21/13

    Rotator cuff, neck
    Bench 20x45 8x95 8x115 5x135 5x155 2x175 15x181.5
    Pull downs 8x70 8x140 4x11,11,13,13x176.25
    Treadmill @[email protected]%
    1) bench 3x6,7,10x167.5
    Fatz pull downs 3x6,7,8x155.5
    2) laterals 3x10,11,12x30's
    Wind chime OHP 3x8x66
    3) 10-counts 3x5,6,7x50's
    DB shrugs 3x11x50's
    Hanging abs 3x8,9,9xBW
    4) 20/20's 5:[email protected]@5%

    Push downs and rotator cuff work. Not bad. Off to Philly for the weekend. Weighed out of practice yesterday at 190.2.

  5. Sunday 6/23/13


    Treadmill 3:00 warmup
    7:[email protected]@5%
    7:[email protected]@5%
    7:[email protected]@5%
    Steady run 4:[email protected]@0%


    Monday 6/24/13

    Hip circles, swings
    SSB squats 8x65 8x115 5x155 3x185 2x205 20x212.5
    SSB GM's 5x115 3x11,13,15x154
    Treadmill @[email protected]%
    1) reverse hypers 3x9x113
    Standing abs 3x20x55+mini
    2) log cleans 3x5x145.5
    Land mines 3x10x50
    3) 45 hypers 3x17,20,20xBW
    4) 20/20's 5:[email protected]@5%


    Great workout. Feels really good to squat hard again. The GW has definitely kicked in. I probably could have ground out 2-5 more reps on squats. I'm still a long way off from where I was, probably 50 pounds on working max and more in real terms, but I think if I stay healthy ill erase that by beginning of fall.
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  6. Tuesday 6/25/13

    Treadmill
    3:00 warmup
    7:[email protected]@5%
    7:[email protected]@5%
    7:[email protected]@5%

    BJJ 30 minutes drilling triangle entries
    6x5:00 live

    188.2lbs.

  7. Wednesday 6/26/13

    Rotator cuff
    DE Bench 20x45 added Mini's 3x45 3x65 3x85
    4x3x102.5 mid grip 4x3x102.5 regular grip
    Military 8x45 5x85 5x105 2x125 15x131
    Croc Rows 8x60 4x11,12,15,17x81.25
    Treadmill @[email protected]%
    1) log press 3x4,5,6x145
    Fatz DB Rows 3x6x47.5's
    2) skulls 3x10x98
    BB curls 3x8,10,10x91.5
    3) Dips 3x10,10,11x10.25
    Inverts 3x10,10,11x10.25
    GHR Sit-ups 3x8,9,12x5
    4) 20/20's 5:[email protected]@5%

    Good workout. Pretty tough.

  8. Thursday 6/17/13

    Treadmill
    Warmup 3:00
    20/20's
    7:[email protected]@5%
    7:[email protected]@5%
    7:[email protected]@5%

    Steady run 5:[email protected]


    BJJ live 9x5:00

    Weight was up around 190.0?? Not sure why. Diet has been pretty tight although I did do a bit of a high day yesterday so that could be it.

  9. Friday 6/28/13

    Hips
    DE box w/SSB 8x65 2x65+54 2x115+54
    8x2x136.5+54
    DL (1/2") 5x135 5x185 3x235 18x255
    GHR 4x8x Single micro
    [email protected]@3%
    1) DL (3") 3x5x197.5
    Ab pulldwns 3x9x90
    2) DB snatch 3x5x47.5
    Rotations 3x10xMini
    3) stiff leg GM'S 3x15xGreen
    4) 20/20's 5:[email protected]@5%

  10. Saturday 6/29/23

    No gi
    Drilling 45 minutes.
    X-guard, single leg x, leg drag pass, and switch kick pass. My new go to standing pass. Haha

    Live 3x5:00

  11. Skipped treadmill yesterday to recoup a little bit.

    Monday 7/1/13
    Rotator cuff, neck
    Bench 20x45 8x95 8x115 5x135 5x155 2x175 1x185 11x192 2x213
    Pulldowns 8x70 8x140 4x11,13,13,13x176.5
    Treadmill @9.2 mph @3%
    1) DB bench 3x13x60's
    Fatz pulldowns 3x7,7,8x155.75
    2) laterals 3x11,12,13x30's
    Wind chime press 3x8x67
    3) 10-counts 3x6,7,8x50's
    DB shrugs 3x12x50's
    Hanging abs 3x9,9,10xBW
    4) 20/20's 5:[email protected]@5%

    Good workout. Going to try and get an extra workout in this week so I can be done with this mesocycle before I go on vacation on the 17th. Beach bound after this tourney baby.

  12. Tuesday 7/2/13

    Hips
    SSB Squats 8x65 8x115 5x155 3x185 2x205 20x225 2x250
    SSB GM's 4x10,11,12,13x115


    Called it here. I tweaked my back pretty good again. I am going to rethink my assistance work after squats. I think I am going to go real light, high reps, and low rest intervals and just go for a 'pump' and muscle building. I am getting concerned that the weights and volume I used to be able to handle are no longer possible. I'm going to treat it as more a prehab/rehab movement, just like I am with GHR's.
    Good news is that even with all the time off from squatting (6 months) my squat is still strong and coming back fast. I guess all the assistance and accessory work for that 6 months paid off a little bit.

  13. Tuesday 7/2/13

    BJJ
    Drilling 30 minutes triangle entries and counters.
    Live 4x5:00

    Didn't go real well. Back is hurting pretty good. Hopefully this won't last long. I'll be good for the tournament but I'm worried about working out to make weight now.

  14. Sunday 7/7/13

    Treadmill
    Warmup 3:00
    7:[email protected]@5%
    7:[email protected]@5%
    7:[email protected]@5%

    Finally got something in. Back has been really ****ty. Rolled the hell out of it with PVC and a Lax ball yesterday and it's killer sore today. Hopefully tomorrow it will be a lot better. On a positive note my weight was down to 185.2 so I'm where I need to be, I just need to be healthy. Tomorrow will determine whether I compete Saturday. If I can do a full workout without problems ill be good to go, if not then looks like I'm out of this one.

  15. Competing?
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  16. Yeah, GoodFight in Philly. I did it last year.

  17. Nice dude. Hope you get to fight then, good luck.
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  18. Thanks man. If I do I'll post up links. At least if I win. Haha.

    Monday 7/8/13
    Rotator cuff
    DE bench 20x45 added minis 3x45 3x65 3x85 4x3x103 mid 4x3x103 regular 1x123 1x143
    Military 8x45 5x85 3x105 3x125 1x135 11x139
    Croc's 8x60 4x12,12,15,18x81.75
    Treadmill @[email protected]%
    1) log 3x5,3,3x145
    Fatz DB rows 3x6,6,7x47.5's
    2) skulls 3x6x105
    BB curls 3x6x95
    3) dips 3x10,11,11x10.5
    Inverts 3x10,11,11x10.5
    GHR sit-ups 3x10,10,12x5
    4) 20/20's 5:[email protected]@5%

    Okay workout considering. Only thing way off was the log and it was because my back is still jacked. Run and BJJ tomorrow and DL? Wednesday. I'll know for sure on Wednesday if I'm competing or not.

  19. Sean, if you're interested. From last year.


    http://youtu.be/oehiPdGj4Ws

  20. Quote Originally Posted by Mr.Sinister View Post
    Sean, if you're interested. From last year.

    http://youtu.be/oehiPdGj4Ws
    Good **** man!
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  21. Tuesday 7/9/13

    Treadmill
    3:00 warmup
    7:[email protected]@5%
    7:[email protected]@5%
    7:[email protected]@5%

    BJJ
    45 minutes triangle finishes
    Positional rolling 10 minutes.

    Looks like no tournament this weekend. My back is maybe 60% tops.

  22. Trying to work this back injury out. It is not going well.

    Thursday 7/11/13
    45 hypers 3x20,30,40xBW
    PVC roller
    GM's 3x20,30,40xGreen
    PVC roller
    GM's SSB 1x50x65

    Wife dug her elbows into the spot on my back. Hurt like crazy. Hoping this thing lets up soon. Really causing me problems.

  23. Finally got to workout.

    Tuesday 7/16/13
    Hips, rotator cuff
    DE box Squats SSB 8x65 2x65+60 2x115+60
    8x2x137.5+60
    DL 1/2" 5x135 5x185 3x235 1x255 5x270 8x185
    GHR'S 4x8xSingle micro
    [email protected]@3%
    1) SSB squats 3x7,9,10x155
    Ab strap 3x10x90
    2) DB cleans 3x3,4,5x60
    Band rotations 3x10xMini
    3) stiff GM's 3x15xGreen
    Burpee's 3x5

    Finally back was good enough to workout. It was mediocre at best. Shut it down way early on DL's as I could feel it straining. Hopefully this is the corner on it though. Heading to the beach tomorrow so I'll be doing some BB pump workouts for the next 10 days and some light treadmill work.
    Since I missed this tournament I looked for another one in September. Found one in Jersey but they want like $145 for two divisions. No way. There is supposed to be a NAGA in PA September 24th although they haven't confirmed a location yet. This is the one I'm gonna shoot for. May be my only competition this year. Old age and injuries are catching up to me.

  24. At the beach.

    Friday 7/19/13
    Rotator cuff
    Bench 20x45 8x95 8x115 5x135 5x155 3x175 13x185 1x205 1x215
    Chins 3x10xBW
    1) bench 5x10x135
    Fatz pulldowns 5x10x150
    2) laterals 3 sets
    DB press 3 sets
    3) skulls 10x85 10x65 20x45
    4) 20/20's 10:[email protected] @5%

    Well, tried worlds gym and it was another crome and fitness palace. I saw some 'trainer' with UFC Thai pads putting a woman through the dumbest workout in history with the worst possible form. I know it's a workout and she'll never fight or anything, but for gods sakes teacher her a stance at least. What is this world coming to?

  25. Monday 7/22/13

    Hips
    Leg extensions 5x15
    Leg curls 5x15
    Leg press 3x20
    Squats 1x8 then I have up. ****ty bars and no chalk.
    45 hypers 3x20x25
    20/20's 10:00@ 6-10mph

    The worst 'gym' I've ever had the misfortune to workout in. Some tool had the squat rack for 15 minutes talking to some lady. I'd like to have hammered him right in the leg. Then he finally did 2x8x185 of what can best be described as 1/4 squats.
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