5/3/1 and Grappling 4 fun Log

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  1. Wednesday 2/25/15

    Treadmill workout
    5:00@8.0
    4:00@8.5
    3:00@9.0

    Mitt work
    2x2:00 hands only. Just to get back into the groove.


  2. Thursday 2/26/15

    Hips and swings
    SSB squats 2x8x65 8x135 5x185 5x225 3x245 11x261 12x205
    SLDL 8x95 5x145 3x12x166.5
    Lever bar 5x20x4
    Treadmill 8.3mph
    1) Glute bridges 3x8x158.5
    Vertical abs 3x12x103.75
    2) log cleans 3x3,4,4x162.5
    Rotations 3x8xMini band
    3) 45 hypers 3x15x16.75
    4) 20-20's 3:00@10.7mph

    Calves.

    Decent workout. Picked up 2 reps over what I was shooting for and I had another few in me. Slow and steady though. Fired two units of BPC-157 into groin and one into the shoulder. Gonna run it out on both. Got two more vials left. Seems to be working well. Off until Sunday.

  3. Sunday 3/1/15

    Cuff
    DE bench 2x20x45 +60 chains 3x95 3x115 5x3x135 mid 5x3x135 pinky
    DB bench 4x15x60's
    CS rows 8x255 3x12x297
    Treadmill 8.4mph
    1) Axle OHP 3x6x100
    Fatz CS rows 3x8x237.5
    2) reverse green mid 3x7,8,8x205
    DB curls 3x8x51.25's
    3) push-ups 3x15
    Inverts 3x14
    4) 20/20's 3:00@10.8mph

    Extra triceps and band pulls. Rotator reliever later tonight.
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  4. Monday 3/2/15

    DE squats 2x8x65 added lights 2x65 2x115 8x2x135.5
    DL 5x135 5x185 5x235 2x255 10x273.5
    GHR 4x12xBW
    Lever bar 5x10,12,14,16,18x4.25

    Called it there. I am pretty sick with a cold/flu so it was sucking pretty bad. Hopefully better by Wednesday.

  5. Tuesday 3/3/15

    Treadmill workout
    5:00@9.0
    5:00@9.5
    5:00@10.0

    Wednesday 3/4/15
    Cuff and neck
    Bench 2x20x45 8x95 8x115 5x135 5x155 3x175 2x185 10x196.5? 4x206.5
    Pull downs 8x100 8x150 4x12x172.5
    Treadmill 8.5mph
    1) bench 4x7,7,7,8x176.5
    Strap rows 4x8x133.25
    2) laterals 3x15x36.25's
    Shrugs 3x8x210
    3) 10-counts 3x5,6,6x55's
    4) 20/20's 3:00@11.0mph

    Triceps, scaps, rotator reliever.
    Hands only 2x2:00

    Mediocre workout. Was 3 short on bench. Not sure. 100% set was what it was supposed to be, possibly even had another in the tank.

  6. Friday 3/6/15

    Hips and swings
    SSB squats 2x8x65 8x135 5x185 5x225 2x265 10x275.5 10x217.5
    SLDL 8x95 5x145 3x12x167.5
    Lever bar 5x12,14,16,18,20x4.25
    Treadmill 8.5mph
    1) Glute bridge 3x8x159
    Vertical abs 3x12x104
    2) bag flips 3x4,4,6x128
    Rotations 3x9xMini
    3) 45 hypers 3x15x17
    4) 20/20's 3:00@11.0mph

    Calves.

    Decent workout. Bag flips were killing me. The bag has to be heavier. It's frozen as hard as a rock. I think it got some water in it and froze.

  7. Sunday 3/8/15

    Cuff
    DE bench 2x20x45 3x45+80 3x95+80 3x115+80 5x3x135+80 mid 5x3x135+80 pinky
    DB bench 4x15x62.5's
    CS rows 8x255 3x12x297.5
    Treadmill 8.6mph
    1) strict axle OHP 3x6,6,7x100
    CS Fatz 3x8x248
    2) reverse green bench 3x8x205
    DB curls 3x8x51.25's
    3) push-ups 3x15
    Inverts 3x14,14,15
    4) 20/20's 3:40@11mph

    Extra triceps and face pulls.

    Pretty decent workout. Things feel good. Weight is coming off slow and steady.

  8. Monday

    Hips and swings
    DE box 2x8x65 added light bands 2x65 2x115 2x135 8x2x155.5
    DL 5x135 5x185 5x235 2x265 10x288.5
    GHR 4x12xBW
    Lever bar 5x14,16,18,20,20x4.25
    Treadmill 8.5mph
    1) lunges 3x8x20's
    Horizontal abs 3x12x84
    2) DB cleans 3x4,4,5x72.5
    Land mines 3x8x65
    3) 45 hypers 3x15x17.25
    4) 20/20's 3:40@11mph

    Decent workout. Felt solid and easy.

    For this cycle by formula
    Bench 262
    Squat 367
    DL 385

    2/3 up solid. Not sure what happened on bench. Thinking of adding a little more volume in the form of jokers in a few months. Closer to summer.
    New working maxes will be;
    Bench 208.5
    Squat 292.5
    DL 308

    Taking things nice and slow. Body is feeling good and weight is coming off.

  9. Wednesday

    Cuff and neck
    Bench 2x20x45 8x95 8x115 5x135 5x158 17x178 5x198
    Pulldowns 8x100 8x150 4x12x172.75
    Treadmill 8.6mph
    1) bench 4x7,7,8,8x176.5
    Strap rows 4x8x133.75
    2) band laterals 3x12x40bands
    Shrugs 3x8x210
    3) 10-counts 3x6x55's
    4) 20/20's 4:20@11mph

    Extra triceps and scaps. Also rotator reliever.

    Pretty good workout. Bench was much improved from last workout. Still working back up after the shoulder though. Conditioning is decent. Hoping to get back on the mats starting next week.

  10. Friday 3/13/15
    Hips and swings
    SSB squats 2x8x65 8x135 5x185 5x225 13x249 1x278
    SSBGM's 8x95 5x115 3x12x133
    Lever bar 5x16,18,20,20,20x4.25
    Treadmill 8.6mph
    1) Glute bridge 3x8x160
    Vertical abs 3x12x105
    2) log cleans 3x4x162.5
    Rotations 3x10xMini
    3) 45 hypers 3x10x25
    4) 20/20's 4:20@11mph

    Decent workout. Easy single at 95%.

  11. Sunday 3/16/15
    Cuff
    DE bench 2x20x45 add minis 3x45 3x95 3x115 5x3x128.5 mid 5x3x128.5 pinky
    Crocs 8x70 3x12x90.5
    DB bench 4x15x65's
    Treadmill 8.6mph
    1) DB military 3x10x45's
    Fat DB rows 3x9,10,10x51.25's
    2) 4-board 3x7,7,8x198
    BB curls 3x8x95
    3) push-ups 3x11xFeet up
    Inverts 3x15xBW
    4) 20\20's 5:00@11mph

    Extra triceps and face pulls.

    Good workout. Upper back is cooked. Was supposed to DL tomorrow but I may back it off until Tuesday. I actually want to get synced up to bench Sunday's so I may push back a day this week and a day next week. Saturday's is my usual cheat day and since bench is my weakest lift I like to have it right after cheat day.

  12. Tuesday 3/17/15
    Hips and swigs
    DE box 2x8x65 added light bands 2x65 8x2x116
    DL 5x135 5x185 5x235 14x262 2x293
    GHR 4x12,12,12,14
    Lever bar 5x17,19,20,20,20x4.25
    Treadmill 8.7mph
    1) step-ups 3x6x50
    Horizontal abs 3x13x85
    2) DB cleans 3x4,5,5x72.5
    Land mines 3x8x65
    3) 45 hypers 3x10,11,11x25
    4) 20/20's 5:00@11mph

    Pretty easy workout. Gonna start jokers next cycle on squats and deads. Maybe bench cycle after. Step-ups were tough. Rigged up a bar to do them across my back and it was significantly tougher than with DB's. Worked well. Gonna start pushing things just a tad.

  13. Wednesday 3/18/15
    Cuff
    Bench 2x20x45 8x95 8x115 5x135 5x155 2x175 16x189 6x204
    Pull downs 8x100 8x150 4x12x173
    Treadmill 8.7mph
    1) bench 4x8x176.5
    Strap rows 4x8x133.25
    2) laterals 3x15x36.25's
    Shrugs 3x8x210
    3) 10-counts 3x6,6,7x55's
    4) 20/20's 5:00@11mph

    Extra triceps and scap work.

    Really good workout. Had a small high day yesterday and it really helped. I may push squats back a day. I need to sync up my bench day to Sunday's so I can have a high day every Saturday.

  14. Friday 3/20/15
    Hips and swings
    SSB squats 2x8x65 8x135 5x185 5x225 2x255 14x263.5 1x285
    SSBGM's 8x95 5x115 3x12x133.5
    Lever bar 5x20x4.25
    Treadmill 8.7mph
    1) Glute bridge 3x8x160.5
    Vertical and 3x12x105
    2) bag flips 3x4,6,6x128
    Rotations 3x10xMini
    3) 45 hypers 3x11,11,12x25
    4) 20/20's 5:00@11mph

    Pretty good workout. Had more on squats but shut it down. Playing things safe. Single was easy.

  15. Sunday 3/22/15
    Cuff
    DE bench 2x20x45 added mini's 3x45 3x95 3x115 5x3x128.5 mid 5x3x128.5 pinky
    DB bench 4x15x66.25's
    Crocs 8x70 3x12x90.75
    Treadmill 8.8mph
    1) OHPDB's 3x10x47.5's
    Fatz DB rows 3x10x51.25's
    2) 4-board 3x8x175 (had to reset these cons burned)
    BB curls 3x8x95.5
    3) push-ups 3x12xfeet up
    Inverts 3x15
    4) 20/20's 5:10@11mph

    Extra band push downs and face pulls. 2 sets on rotator reliever.

    Pretty decent workout. Had to reset 4-boards. Pushed them as far as I could and got a little burnout on them. Rest 23 pounds lighter and will work back up.

  16. Almost forgot. Back on the mats this week. Went in Thursday and did basic mobility, submission counters and sweeps for an hour. Saturday was the same except passes instead. Will be back in next Thursday and Saturday. Gotta get my **** together. Testing for purple before Memorial Day and I need to be ready. Then I can get back to competition prep. I need to get this purple belt test off my plate. It's past time.

  17. Monday 3/23/15

    Pad work hands only 3x3:00


    Tuesday 3/24/15
    Hips and swings
    DE Box SSB 2x8x65 added lights 2x65 2x95 8x2x116
    DL 5x135 5x185 5x235 2x265 14x277.5 2x300
    GHR 4x13,12,13,15
    Lever bar 5x8,9,10,11,15x5
    Treadmill 8.8mph
    1) BB step-ups 3x6x52.5
    Horizontal abs 3x12,12,13x85.5
    2) DB snatch 3x4x60
    Land mines 3x8x65.25
    3) 45 hypers 3x12x25
    4) 20/20's 5:20@11mph

    Pretty good workout. Still playing it conservative. I think I'm going to jump my DL number 10 pounds and drop the reps down a bunch next cycle.

  18. Wednesday 3/25/15

    Pad work hands only 3x3:00

    Thursday 3/27/15
    Cuff
    Bench 2x20x45 8x95 8x115 5x135 5x155 3x175 2x195 11x200 5x210
    Pull downs 8x120 8x150 4x12x173.5
    Treadmill 8.9mph
    1) incline BB 4x8x135
    Strap rows 4x8x134
    2) laterals 3x15x40 bands
    Shrugs 3x8x210
    3) 10-counts 3x6,6,7x55's
    4) 20/20's 5:24@11mph

    Extra triceps and pull aparts.

    BJJ

    Drilling about half an hour. Live 4x5:00.

    Pretty good workout on both fronts.

  19. Saturday 3/28/15

    BJJ
    Drilling 30 minutes
    Live 4x5:00


    Sunday 3/29/15
    BJJ drilling 1:00
    Elliptical 20 minutes

  20. Monday 3/30/15
    Hips and swings
    SSB Squats 2x8x65 8x135 5x185 5x225 2x265 12x278.5 2x1x292.5+40chains
    SSBGM's 8x95 5x115 3x12x133.5
    Lever bar 5x10,11,12,13,17x5
    Treadmill 8.9mph
    1) Glute bridges 3x8x161
    Vert abs 3x12x105.25
    2) log cleans 3x4,4,5x162.5
    Rotations 3x10xmini
    3) 45 hypers 3x13,13,15x25
    4) 20/20's 5:45@11mph


    Decent workout. Upping squat max to 300 and dropping reps some.

  21. Wednesday 4/1/15
    Cuff
    DE bench 2x20x45 added mini's 3x45 3x95 3x115 5x3x129 mid 5x3x129 pinky
    DB bench 4x15x67.5's
    Crocs 8x70 3x12x91
    Treadmill 9.0mph
    1) OHPDB 3x8x50's
    Fatz DB rows 3x10x52.5's
    2) close grip bench 3x8x145
    BB curls 3x8x95.5
    3) push-ups 3x12,13,14xFeet up
    Inverts 3x15
    4) 20/20's 6:05@11mph

    Extra band push downs and face pulls.

    Pretty good workout. Tweeted back a tad, just a strain. Be good by Friday to DL.

    Thai rounds 2x3:00 decent clip.

  22. Friday 4/3/15 Hips and swings
    DE squats 2x8x65 added lights 2x65 2x115 2x135 8x2x156
    DL 5x135 5x185 5x235 2x285 12x293 2x1x308+40 chains
    GHR 4x12,13,15,15
    Lever bar 5x11,12,13,14,17x5
    Treadmill 9.1mph
    1) step ups 3x6x55
    Horizontal abs 3x12x86
    2) DB Cleans 3x5x72.5
    Land mines 3x8x65
    3) 45 hypers 3x14,14,15x25
    4) 20/20's 6:25@11mph
    Pretty decent workout. End of cycle numbers;
    Bench 273
    Squats 390
    DL 410

    Upping my max numbers to
    bench 212.5
    Squats 300
    DL 317.5

    I plan on dropping some reps on this cycle and kind of easing off the pedal this cycle. My hips and knees are feeling a little sore. Nothing serious.

  23. Forgot to add.

    Thursday BJJ
    Live 8x5:00 one minute between. Another BJJ workout tomorrow. Thinking I'm doing a tournament the 18th. Not ready at all but it'll be fun anyways.
  24. 5/3/1 and Grappling 4 fun Log


    Saturday 4/4/15
    Bjj drilling 1 hour. All half guard passes. Both open And from lockdown.

    Sunday 4/5/15
    Cuff and neck
    Bench 2x20x45 8x95 8x115 5x135 5x155 2x175 16x183 1x204 3x1x204+40 chains
    Pull downs 8x120 8x150 4x12x173.75
    Treadmill 9.2mph
    1) bench 4x8x176.5
    Strap rows 4x8x134
    2) laterals 3x10x37.5's
    Shrugs 3x8x210
    3) 10-counts 3x6,6,7x55's
    4) 20/20's 6:30@11mph

    Extra band push downs and pull aparts.

    Good workout. Jumped bench max number up to 215.

  25. Monday 4/6/15
    Hips, swings, roller
    SSB squats 2x8x65 8x135 5x185 5x225 10x255 1x285 3x1x285+40 chains
    SLDL 8x95 8x145 3x12x168
    Lever bar 5x12,13,14,15,18x5
    Treadmill 9.3mph
    1) Glute bridge 3x8x162
    Vertical abs 3x12x105.5
    2) bag flips 3x6x128
    Rotations 3x10xMini
    3) 45 hypers 3x15x25
    4) 20/20's 6:35@11mph

    Thai rounds 3x3:00 pretty solid clip.

    Pretty good workout. Took it easy on 85% set for the sake of my hips and knees. Singles were pretty solid. Decent speed.

  26. Tuesday 4/7/15
    BJJ
    Drilling reverse DLR sweeps 30 minutes
    Live 3x5:00

    Was late for practice. They switched practice time and forgot to tell me.


    Wednesday 4/8/15

    Cuff
    DE bench 2x20x45 added 87 chains
    3x45 3x95 3x115 5x3x135 mid 5x3x135 pinky
    DB bench 4x15x67.5's
    CS rows 8x245 3x12x282.5
    Treadmill 9.3mph
    1) log OHP 3x6x115
    CS Fatz rows 3x8x242
    2) sling shot 3x8x187
    DB curls 3x8x51.25's
    3) push-ups 3x13,14,15xFeet up
    Inverts 3x15xfeet up
    4) 20/20's 6:45@mph

    Band push downs and face pulls.

    Good workout. I think all this sustained volume on the band push downs is really paying off. I'm gonna up the volume on it in a few weeks. Maybe 4 sets instead of three.


    Thai rounds

    3x3:00

  27. Thursday 4/9/15

    BJJ live
    9x5:00

    Good night. Feeling really good. I feel stronger on the mats than I ever have. Not sure why. My lifts are decent right now, but I'm still a ways off any PR's. Things just seem to have come along well all of the sudden. I'm pulling off a lot of stuff on good guys with relative ease which I'm looking forward to trying out in competition.

  28. Friday 4/10/15
    Hips, swings, roller
    DE Squats 2x8x65 added lights 2x65 8x2x117
    DL 5x135 5x185 5x235 2x255 10x270 1x310.5 3x1x301.5+40 chains
    GHR 4x13,13,15,15xBW
    Lever bar 5x13,14,15,16,20x5
    Treadmill 9.4mph
    1) single leg squats 3x6,7,8x10
    Horizontal abs 3x12x86.25
    2) DB snatch 3x4,4,5x60
    Land mines 3x8x65
    3) 45 hypers 3x15x25
    4) 20/20's 6:50@11mph

    Easy workout.

  29. Sunday 4/12/15
    Cuff and neck
    Bench 2x20x45 8x95 8x115 5x135 5x155 2x175 2x185 13x193.5 1x210 3x1x210+47 chains
    Pull downs 8x120 8x150 4x12x174.5
    Treadmill 9.5mph
    1) Incline BB 4x9x136
    Strap rows 4x8x134.5
    2) band laterals 3x16x40 bands
    Shrugs 3x8x210
    3) 10-counts 3x6x55's
    4) 20/20's 7:00@11mph

    4 sets of band push downs and pull aparts.


    Pretty decent workout. Missed drilling this morning. Sister in law had car trouble and I ended up having to take her to the car rental place. Squats tomorrow plus Thai rounds.

  30. Monday 4/14/15
    Hips, swings, roller
    SSB squats 2x8x65 8x135 5x185 5x225 2x255 8x270 1x292.5 3x1x292.5+47 chains (easy)
    SLDL 8x95 5x145 3x12x168.5
    Lever bar 5x14,15,16,18,20xBW
    Treadmill 9.5mph
    1) Glute bridge 3x6x165
    vertical and 3x12x105.75
    2) log cleans 3x5x162.5
    Rotations 3x10xMini
    3) 45 hypers 3x15x25
    4) 20/20's 7:00@11mph

    Pretty easy workout. Hip is feeling a little tendinitis. Singles were easy.

  31. Wednesday 4/15/15
    Cuff
    DE bench 2x20x45 3x45+94 3x95+95 3x115+94 5x3x135+94 mid 5x3x135+94 pinky
    DB Bench 4x15x67.5's
    CS Rows 8x245 3x12x283
    Treadmill 9.5mph
    1) log press 3x6x116
    CS Fatz 3x8x242.5
    2) sling shot 3x8x188
    DB curls 3x9x51.25's
    3) push-ups 3x15
    Inverts 3x15
    4) 20/20's 7:00@11mph

    Extra band triceps and face pulls, 4 sets.

    Thai rounds 3x3:00 pretty decent clip.

    Feeling really good. Not sure whether that is good or bad. We will find out Saturday. Live rolling tomorrow.

  32. Well, Saturday did not work out real well. Backing up to Thursday, I woke up with the right side of my face partially paralyzed. I knew right away I had gotten Bells Palsy. I went to the ER Friday for about 3 hours and a CT scan and MRI. No stroke and it is Bells Palsy. I left with a script for prednisone and an anti viral. Saturday I got roped into refereeing at the last minute and agreed to. They offered me $100 and to compete for free. So I started refereeing and I did like 100 matches in about 6-7 hours and I was beat so I told them to pull my name out of purple belt. Well at the end of the tournament the director offered me $100 to roll the other purple that was there as he didn't have a match so I took it. I changed and warmed up and the guy I got was at the table and asking if he had a match and I told him we were rolling. He looked at my blue belt and ran off to his instructor. Long story short he refused to roll me because I only had a blue. He and his instructor were both dicks about it. I thought if I ran through my resume he would see I was legit, it probably only made things worse. At that point I lost my patience a little bit and I may have made a passive aggressive comment or two before walking away in disgust. I've never heard of anything like this anywhere. So onto preparations for the Kumite.

    Monday 4/30/15
    Hips, swings, roller
    SSB DE box 2x8x65 added lights 2x65 2x115 8x2x137
    DL 5x135 5x185 5x235 2x265 8x283.5 1x307 3x1x307+47
    GHR 4x15xBW
    Lever Bar 5x15,16,17,18,20x5
    Treadmill 9.5mph
    1) single leg squats 3x8,8,10x15
    Horizontal abs 3x12x86.5
    2) DB cleans 3x5x72.5
    Land mines 3x8x65
    3) 45 hypers 3x15x25
    4) 20/20's 5:15@11.1

    Thai rounds 2x3:00 real easy.

  33. Wednesday 4/22/15

    Cuff
    Bench 2x20x45 8x95 8x115 5x135 5x155 3x175 2x195 10x204 1x215 3x1x215+47 chains
    Pull downs 8x120 8x150 4x12x175
    Treadmill 9.6mph
    1) bench 4x8,8,8,9x177
    Strap rows 4x8,8,8,10x135
    2) laterals 3x10,11,11x37.5's
    Shrugs 3x8x210.5
    3) 10-counts 3x6,7,7x55's
    4)20/20's 5:25@11.2mph

    Band push downs 4x45
    Pull aparts 4x45

    Decent workout. Assistance/ accessory went great, Amrap set I was a rep short of what I wanted.

  34. Friday 4/24/15
    Hips, swings, roller
    SSB squats 2x8x65 8x135 5x185 5x225 2x275 6x285 1x300 3x1x300+47
    SLDL 8x95 5x145 3x12x169
    Lever bar 5x16,18,18,18,20x5
    Treadmill 9.7mph
    1) Glute bridge 3x6,6,7x165.5
    Vertical abs 3x12x106
    2) bag flips 3x8x130
    Rotations 3x10xOld mini
    3) 45 hypers 3x15,15,16x25
    4) 20/20's 5:35@11.3mph

    Decent day. Pretty easy. Not rushing anything on lower body. This would be considered a reset cycle I suppose. I'll go up 2.5 only on my Mac number but try and add a rep for the whole cycle. Things seem to be going well.

  35. Monday 4/27/15
    Cuff
    DE bench 2x20x45 add 100 in chains 3x45 3x95 3x115 5x3x135 mid 5x3x135 pinky
    DB bench 4x15x70's
    CS rows 8x245 3x13x284
    Treadmill 9.7mph
    1) log press 3x7x117
    CS Fatz 3x9x243
    2) sling shot 3x9x187.5
    DB curls 3x9x51.25's

    Called it there. I am shot. Too much booze and bar food this weekend. This was a big fundraiser for the wrestling club and it's a huge party and I always get in on it. Haha. I always plan it though. It'll be my last weekend of fun until the tournament Memorial Day. Diet started today. Under 100 carbs. Two or three of those and I'll feel great.

  36. Tuesday 4/28/15

    Elliptical 20 minutes at level #2

    BJJ 1 hour drilling 20 minutes live, king of the guard.

  37. Wednesday 4/29/15
    Hips, swings
    SSB DE 8x65 added lights 2x65 2x115 2x135 8x2x157
    DL 5x135 5x185 5x235 2x285 6x302
    1x317.5 3x1x317.5+47 chains
    GHR 4x15xBW
    Lever bar 5x17,18,19,20,20x5
    Treadmill 9.7mph
    1) single leg squats 3x8x20
    Horizontal abs 3x12x87.25
    2) DB snatch 3x5x60
    Land mines 3x8x65
    3) 45 hypers 3x15,16,16x25
    4) 20/20's 3:00@12mph

    Pad work 3x3:00 hands only.

  38. Thursday 4/30/15

    Elliptical 20 minutes @#3

    BJJ live 6x5:00

    Cut it a tad short. Weight was at 192.9 this morning.

  39. Friday 5/1/15

    Cuff and neck
    Bench 2x20x45 8x95 8x115 5x135 5x155 2x175 15x185 1x207 5x1x207+47 chains
    Pull downs 8x120 8x150 4x12x176
    Treadmill 9.8mph
    1) inclines 4x10x137
    strap rows 4x8,9,10,10x135.25
    2) band laterals 3x17x40bands
    Shrugs 3x8x211
    3) 10-counts 3x8x55's
    4) 20/20's 4:25@12mph

    Extra band push downs and pull aparts.

    Saturday 5/2/15
    No gi at a different gym 2 hours.

  40. Monday 5/4/14

    Turned 44 yesterday. Took the daughter to see Avengers 2 last night. Good flick.

    Hips, swings
    SSB squats 2x8x65 8x135 5x185 5x225 2x245 13x260 1x290 3x1x290+47 chains
    SSBGM's 8x95 5x115 3x12x135
    Lever bar 5x18,19,20,20,20x5
    Treadmill 9.8mph
    1) Glute Bridges 3x6,7,7x166
    Vertical abs 3x12x106.25
    2) log cleans 3x5x162.5
    Rotations 3x8xmini+4-board
    3) 45 hypers 3x16x25
    4) 20/20's 5:00@12mph

    Easy workout.
  

  
 

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