5/3/1 and Grappling 4 fun Log

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  1. Thursday 11/21/13

    SSB squats 8x65 8x135 5x185 3x225 2x265 10x275.5 13x217.5
    SLDL 4x15x142.5
    Lever bar 8x2.5 3x15,15,20x5
    Treadmill 6mph@5%
    1) reverse hypers 3x10x120.5
    Horizontal abs 3x10x85
    2) log cleans 3x3,3,4x151.5
    Land mines 3x8x53.25
    3) 35 hypers 3x11x20

    Okay workout. Day early because I have a union meeting tomorrow evening.

  2. http://youtu.be/SZOmbMn8tNo

    275x10. Didn't feel too bad.

  3. Monday 11/25/13

    DE Bench 20x45 added mini's 3x45 3x65 3x85 4x3x106 mid 4x3x106 regular
    Military 8x45 5x95 5x115 3x135 1x145 4x149
    CS rows 8x225 3x12x267 15x227
    Treadmill 6mph@5%
    1) log 3x7x117
    CS Rows fatz 3x6,6,7x225
    2) reverse green bench 3x4x187.5
    BB Curls 3x4x97.5
    3) Push-ups 3x10xBW
    Inverts 3x10xBW feet up
    GHR sit-ups 3x15x7.5

    Extra bench and forearm work.

    Mediocre workout.

  4. Looks like no workout for a few days. I'm sick as ****. I launched last night like I never have before in my life. I can't even drink a cup of water at one time without getting sick. Figures.

  5. Monday 12/2/13

    Cuff and neck
    Bench 20x45 8x95 8x115 5x135 5x155 2x175 7x183.5 17x140.5
    Pulldowns 8x90 8x160 3x12x182.5 16x146.25
    Treadmill 6.1mph@5%
    1) DB bench 3x6x62.5's
    Fatz Pulldowns 3x8x160
    2) laterals 3x8,9,9x35's
    OHP 3x6,6,7x90
    3) 10-counts 3x4x52.5's
    Shrugs 3x10x52.5's
    Roman chair 3x10xBW

    Extra triceps and wrist roller.

    Finally got to work out after being sick for like 4 days. Wasn't great, but it was better than laying in bed. Body weight was wayyyy down, like 10-12 pounds down. I'm back to tracking macros earlier than anticipated. I'm gonna try for at least 2500Kcals a day till the end of the year. Should be able to if I can get some food stashed at work for before practice. That's what always kills me during wrestling season.

    Got on the mats today as well.

    Gi drilling 45 minutes. Did a pile of stuff in a short period of time.

  6. Wednesday 12/4/13

    SSB squats 8x65 8x135 5x185 3x225 2x245 14x249
    45 hypers 4x16x25
    Lever bar 3x15,16,20x5
    Treadmill 6.1mph@5%
    1) reverse hypers 3x10x121
    Horizontal abs 3x10,11,13x85
    2) bag flips 3x4,4,6x114
    Land mines 3x8x53.5
    3) 45 hypers 3x11x20

    Calves and wrist roller.

    Pretty decent all things considered. Still a little light on calories but not by much.

  7. Thursday 12/5/13

    Rotator cuff
    DE Bench 20x45 3x45+74 3x65+74 3x85+74 3x105+74 4x3x122+74 mid 4x3x122+74 regular
    Military 8x45 5x95 5x115 2x125 10x133.5 18x102.5
    CS Rows 8x245 3x10,10,11x287 16x226
    Treadmill 6.1mph@5%
    1) log 3x7x117.5
    CS fatz 3x9x227
    2) 4-board 3x6x180
    DB curls 3x8x46.25
    3) push-ups 3x10,11,12
    Invert rows 3x10,11,12
    GHR sit-ups 3x16x7.5

    Extra bench and wrist roller.

    Not bad. Started a SARM's run today. Trying to get strength up some before my test run this spring.

  8. Loving the level of detail in your workouts man, will be following keenly. Keep going!

  9. Thanks man. Posting here keeps me honest. Hahaha.

  10. Monday 12/9/13

    DE SSB box 8x65 added lights 3x65 3x115 8x2x137.5
    DL (1/2" mats) 5x135 5x185 3x235 2x285 14x291.5
    GHR's 4x11,12,14,15xSingle mini
    Treadmill 6.1mph@5%
    1) 3" DL 3x6x211
    Vertical abs 3x15,15,12x91.5
    2) DB snatch 3x3x50.5
    Band rotations 3x8xmini+
    3) SLGM's 3x11,11,12xGreen+Mini

    Extra calves and wrist roller

    Pretty decent workout for a later one.

  11. Wednesday 12/11/13

    Rotator cuff and neck
    Bench 20x45 8x95 8x115 5x135 5x155 2x175 1x185 7x194 17x151
    Pulldowns 8x90 8x160 3x12x182.75 17x146.25
    Treadmill 6.2mph@5%
    1) bench 3x8,8,9x157.5
    Strap low rows 3x10,12,15x70 (too light)
    2) laterals 3x9x35's
    Fat OHP 3x6,7,9x90.5
    3) 10-counts 3x4x52.5's
    DB shrugs 3x10x52.5's
    Roman chair 3x11xBW

    Extra triceps and wrist roller.

    Pretty good workout. I am eating a ton and moderately dirty. I'm piling in around 3K a day which is a lot for me. I'm used to around 2K because I'm always watching my weight during BJJ 'season'.

  12. Friday 12/13/13

    Hips and swings
    SSB squats 8x65 8x135 5x185 5x225 2x255 14x263.5 14x205
    45 hypers 4x18x25
    Lever bar 8x2.5 3x15,17,20x5
    Treadmill 6.2mph @5%
    1) reverse hypers 3x10x121.5
    Horizontal abs 3c11,13,16x85
    2) log cleans 3x3,4,4x152
    Land mines 3x8x53.75
    3) 45 hypers 3x11x20

    Calves and forearms.

    Pretty good squat. Log cleans killed me though. I had a tremendous leg and back pump. Not sure if it's coincidence or the LGD. Who knows. I did bump up to 5mg's so I'm thinking its the LGD. Military Monday. If this stuff works as well as advertised I'm gonna switch to 4 days a week for a little while and see how it goes.

  13. Sunday 12/15/13

    BJJ drilling 1 hour.

    Monday 12/16/13
    Rotator cuff
    DE bench 20x45 3x45+74 3x65+74 3x85+74 3x105+74 4x3x122.5+74 mid 4x3x122.5+74 reg.
    military 8x45 5x95 5x115 3x135 10x141.5 18x110
    CS rows 8x245 3x10,10,11x287 18x227
    Treadmill 6.2 mph@5%
    1) log 3x7,7,8x118
    CS rows fatz 3x9,10,10x228
    2) 4-board 3x6,7,7x180
    DB curls 3x8,8,9x46.25's
    3) push-ups 3x11,12,13
    Inverts 3x11,11,13
    GHR sit-ups 2x16,17x2.5

    Extra bench and wrist roller.

    Pretty decent workout. I think the LGD is kicking. I was wary and thinking it might have been placebo, but I'm thinking it's working. I'll know for sure after bench and squats next week. I'm supposed to DE squat and DL Wednesday but I may have to push to Friday. I am still monster sore from squatting on Friday.

  14. Solid sessions as usual dude
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  15. Thanks Sean. I'm still grinding away. Slow and steady, at least the slow part. Hahaha.

    Wednesday 1218/13
    Hips and swings
    DE SSB box 8x65 added lights 2x65 2x116 8x2x138.5
    DL (1/2") 5x135 5x185 5x235 2x285 13x308.5
    GHR 4x11,12,15,15xSingle micro (about killed me)
    Treadmill 6.2mph@5%
    1) SSB squats 3x8,8,11x180
    Vertical abs 3x15x91.75
    2) DB cleans 3x3,3,4x63
    Band rotations 3x6xMonster
    3) SLGM 3x11xGreen+Mini

    Pretty decent session. Hams and quads are wasted. Bench in a few days. Need to get more calories I think.

    BJJ drilling 1 hour. Side control stuff from top.

  16. Friday 12/20/13

    Rotator cuff and neck
    Bench 20x45 8x95 8x115 5x135 5x155 2x175 1x195 5x205 3x205 15x162
    Pulldowns 8x90 8x160 3x12x183 8x160
    Treadmill 6.4mph@5%
    1) DB Bench 3x6,7,8x62.5's
    Belt rows 3x10,12,12x80
    2) laterals 3x9,9,10x35's
    Fat OHP 3x7,8,12x91
    3) 10-counts 3x4x52.5's
    Roman chair 3x11,11,12

    Extra triceps and wrist roller.

    Really good workout. LGD has definitely kicked. Body weight was at 196.8. Little bloated as planned for bench day. My bench is my weakest lift. Picked up 2 reps on 95% set and more on assistance and accessory stuff. Squats Tuesday. Looking for a real good day. When my squat goes up, everything goes up.

  17. Saturday 12/21/13

    Wrestling practice
    30 minutes of drilling and 20 minutes live. Felt decent for an old man.

    Monday 12/23/13
    Hips and swings
    SSB Squats 8x65 8x135 5x185 5x225 2x265 12x278 14x225
    45 hypers 4x19x25
    Lever bar 8x2.5 3x17,18,20x5
    Treadmill 6.4mph@5%
    1) reverse hypers 3x10x122
    Horizontal abs 3x12,15,16x85.5
    2) bag flips 3x4,4,6x114
    Land mines 3x8x55
    3) 45 hypers 3x11x20

    Skipped calves and forearms today. Pretty good workout. Picked up 2 extra reps at 95% this cycle over last. Feeling stronger finally. Off until Thursday most likely.



  18. Thursday 12/26/13

    Rotor cuff
    DE bench 20x45 3x45+74 3x85+74 3x105+74 4x3x122.5+74 4x3x122.5+74
    Military 8x45 5x95 5x115 3x135 1x145 7x150 15x118
    CS rows 8x245 3x10,11,13x287.5
    Treadmill 6.4mph@5%
    1) log 3x8x118
    CS fatz rows 3x10x228.5
    2) 4-board 3x7,7,8x180
    DB curls 3x6x47.5's
    3) push-ups 3x12,12,14xBW
    Inverts 3x12,12,13xBW
    GHR sit-ups 3x10x10

    Extra bench and wrist roller.

    Very good workout. LGD is working. Weight closing in on 200.

  19. Sunday 12/29/13

    SSB DE squats 8x65 added light bands 2x65 2x115 8x2x139
    DL (1/2") 5x135 5x185 5x235 2x285 1x315 3x325.5 and bang tweaked my back.

    Bagged it here. Luckily it doesn't seem as bad as usual. I'll see how it feels tomorrow. Wanted to bench Tuesday. It was my own fault. All amped up and lost concentration on form. Dumb assed rookie mistake.

  20. Monday 12/30/13

    Rotator cuff, neck
    Bench 20x45 8x95 8x115 5x135 5x155 2x175 13x184 1x205.5(95%) 8x162
    Pulldowns 8x90 8x160 3x12,12,13x183.75 10x160
    Treadmill 6.5mph@5%
    1) bench 3x8,9,10x158
    Strap rows 3x8,8,10x90
    2) laterals 3x9,10,10x35.75's
    DB Press 3x9x45's
    3) 10-counts 3x4x52.5's
    Roman chair 3x11xBW

    Extra triceps and wrist roller.

    Very good workout, especially after yesterday's debacle. Back if feeling better. Part of the problem is I can't just lay on my back and sleep at night and let it relax. I'm flipping and flopping and in twisted positions all night.
    I'm gonna keep hitting the PVC roller and I'm hoping to do a squat workout without the squat, on Wednesday. I'm hoping that will fix me up.
    Also one more change for squat, bench, and DL. I'm adding in some singles again. I'm gonna do 95%, 97.5%, and 100% of working max for singles each week, respectively. Nothing too hard just need to feel a little weight in my hands.
    Body weight was 201.2 today after a shake. Weight is starting to add up.

  21. Tuesday 12/31/13

    SSB GM's 10x65 10x85 10x105 4x15x115
    45 hypers 3x20x35

    Back health workout after Sundays injury. Feels pretty good right now. A little tight but nothing abnormal. I think I could probably DL Friday, but I'm gonna stick to the plan and not push it. OHP tomorrow and another back health day Friday. I will probably DE squat, DL only up to like 235 for a few, and do GHR and that's it. Also I am going to rerun week 1 of my cycle for the Bench and OHP. I don't want to miss the 85% week for squat and DL and hitting them again on the other two exercises certainly wont hurt me. They are usually good primers for my following 2 weeks.
    I have been contemplating a programming change for a while now but I'm still not sure. If I do change it's gonna be back to westside template for a while. I feel like I need to get some closer to max weights in my hands for some volume, not just the here and there like I do with 5-3-1. We will see. I had the same ideas last year and then never changed because things went well.

  22. Thursday 1/2/14

    Rotator cuff
    DE bench 20x45 added minis 3x45 3x95 4x3x106.5+ mini mid 4x3x106.5+mini pinky
    Military 8x45 5x95 5x115 2x125 12x134 12x118.5
    Crocs 8x60 4x14,15,15,18x83
    Treadmill 6.5@5%
    1) log 3x7x130
    Fatz DB rows 3x7,8,8x47.5's
    2) close grip bench 3x10x138
    BB curls 3x4,4,5x97.5
    3) push-ups 3x12,13,14xBW
    Inverts 3x11,13,13xBW
    GHR sit-ups 3x10x10

    Extra bench and wrist roller.

    Good workout. Easy DL tomorrow then back to normal on Sunday for a full first week of the cycle.

  23. Friday 1/3/14
    Hips and swings
    DE squat 8x65 3x65+87 2x115+87 8x2x141.5+87
    DL (1/2") 5x135 5x185 5x235
    GHR 3x10xBW

    Shut it down there.

    Saturday 1/4/14
    Wrestling practice
    Live 7x2:00

    Felt decent after the first one. Didn't warm up at all. Always happens that way.

    Tomorrow is bench and I'm gonna try and see if I can get some bJJ drilling in, in the morning. Nothing too heavy, maybe an hours worth.

  24. Sunday 1/5/13

    Rotator cuff and neck
    Bench 20x45 5x95 5x115 5x135 5x155 2x175 15x184 2x205.5 12x162
    Pulldowns 8x90 8x160 3x12,13,13x183.5 11x160
    Treadmill 6.6mph@5%
    1) DB bench 3x8,10,10x62.5's
    Strap rows 3x12,14,15x91
    2) laterals 3x10x35 5/8's
    DB press 3x9,9,10x45's
    3) 10-counts 3x4,4,5x52.5's
    Roman chair 3x11,12,13

    Extra triceps and wrist roller.

    Really good workout. This LGD is the real deal. Hoping to squat tomorrow. It's supposed to be brutally cold here so it should be interesting.

  25. Monday 1/6/14

    SSB squats 8x65 8x135 5x185 3x225 2x245 18x252 2x281.5 15x192.5
    SSB GM's 4x15x115.5
    Lever Bar 8x2.5 3x18,18,20x5
    Treadmill 6.6mph@5%
    1) reverse hypers 3x10x122.5
    Horizontal abs 3x15,18,20x86
    2) log cleans 3x4x152
    Land mines 3x8x55
    3) 45 hypers 3x12x20

    Calves 3 sets.

    Pretty good workout. Squat weight felt good. Cold in the gym. Was down under 10 degrees at one point.

  26. Wednesday 1/8/14

    Rotator cuff
    DE bench 20x45 added minis 3x45 3x65 3x85
    4x3x107 mid 4x3x107 pinky
    Military 8x45 5x95 5x115 2x125 15x134 12x118.5
    Crocs 8x60 4x15,15,15,19x83.5
    Treadmill 6.6mph@5%
    1) log 3x7,7,8x121
    DB rows 3x8,8,9x47.5's
    2) close grips 3x10x139
    BB curls 3x4,5,6x97.5
    3) push-ups 3x13,13,14
    Inverts 3x12,12,13
    GHR sit-ups 3x10x10

    Extra bench and wrist roller.

    Very good workout. Strength is going up solidly.

    BJJ drilling about 45 minutes.
    Live 3x4:00.

  27. Friday 1/10/14

    DE SSB Box 8x65 2x65+80 2x115+80 8x2x141.5+80
    DL (1/2") 5x135 5x185 5x235 1x285 14x293.5 2x325
    GHR 4x8,9,10,11xSingle micro wrapped twice (this was an increase in tension)
    Treadmill 6.6mph@5%
    1) 3" DL 3x6x212
    Vertical abs 3x16x92
    2) DB Snatch 3x3,3,4x51
    Band rotations 3x6,6,7xmonster
    3) SLGM's 3x12xGreen+Mini


    Pretty good workout. I didn't go crazy on DL. Wanted to test out the back. Felt fine. Probably had 2+ more in me.
    Had a gym first today. Monster mini snapped on me while doing rotations. Luckily I wasn't very far into the rep and it whipped out around me. I had a piece of exercise tubing snap on me on e while doing band resisted penetration steps once, but never an elitefts band.

    Big wrestling tournament tomorrow. Bench on Sunday. Hitting up a steak and fries meal here in a little bit.

    Body weight was at 200.9 with sweats and shoes on.

  28. Sunday 1/12/14

    Rotator cuff, neck
    Bench 20x45 8x95 8x115 5x135 5x155 3x175 2x185 11x195 3x211 10x173
    Pulldowns 8x90 8x160 3x13x183.75 13x160
    Treadmill 6.8mph@5%
    1) bench 3x9,10,10x158.5
    Strap rows 3x10,10,12x100
    2) laterals 3x10,10,11x35 5/8's
    DB press 3x9,10,10x45 5/8's
    3) 10-counts 3x5x50's
    Roman chair 3x12xBW

    Extra triceps and wrist roller.

    Pretty good workout. Got an extra rep on bench that I wasn't expecting. I was supposed to do my first injectable run this spring but as well as this LGD run is going I may skip it and do another LGD run early summer. Who knows. I would like to feel what it's like to be 'on' at least once. Hahaha.

  29. Monday 1/13/14

    Hips and swings
    SSB Squats 8x65 8x135 5x185 5x235 2x255 14x266.5 3x289
    Lever bar 8x2.5 3x18,19,20x5
    SSBGM's 4x15x116
    Treadmill 6.8mph@5%
    1) Reverse Hypers 3x10x123
    Horizontal Abs 3x15,17,17x87.5
    2) bag flips 3x4,4,6x114
    Land mines 3x8x55
    3) 45 hypers 3x12x20


    Decent workout. I would have liked 2-3 more reps, which I probably could have gotten, but I'm developing some tendinitis in my hip, on the outside, again, and I didn't want to push it too much. I cut out my first set last, set to help alleviate it. I'm gonna get back to foam rolling it on a regular basis.
    Body weight was down around 197.2. I'll probably drift down a bit more as I've been eating more protein and less carbs. I'm gonna hit somewhere for steak and fries on Saturday though. I don't want to drift much lower right now. I have another 1-1.5 months to push my strength up before I have to even think about making weight and getting in grappling shape.

  30. Wednesday 1/15/14
    Rotator cuff DE bench 20x45 added mini's 3x45 3x65 3x85 4x3x107.5 mid 4x3x107.5 pinky grip Military 8x45 5x95 5x115 2x135 10x142 12x126 Crocs 8x60 3x15x83.75 20x83.75
    Treadmill 6.8mph@5%
    1) log 3x7,8,8x122
    DB fatz rows 3x6,6,8x50's
    2) close grips 3x6,7,10x145
    BB Curls 3x5,6,7x97.5
    3) push-ups 3x13,14,14
    Inverts 3x13,13,14
    GHR sit-ups 3x10x10

    Extra bench and wrist roller.

    Pretty decent. Getting sore shoulders and hips. Gonna DL tomorrow then next week is back to 3 workouts a week. Wrestling is gearing up and my joints could use the break. As soon as I get some $$$$ I'm ordering more TB-500. Shot does wonders for me.


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