5/3/1 and Grappling 4 fun Log

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  1. Tuesday 7/23/13

    Rotator cuff
    DE bench 20x45 3x95 3x115 8x3x135
    Military machine 5 sets
    Croc's 8x60's 2x15x80's 15x85's 15x90's
    Dips 3x 15x25 15x35
    DB curls 2x10x45's 2x8x50's
    Shrugs 1 sets.

    No military bench and the only 'rack' was being used by some tool doing 'hang snatch' with 85 lbs. then a guy DL in it for an hour.

  2. Thursday 7/25/13

    DL 5x135 5x185 5x235 3x265 5x285 2x305
    Leg curls 2x10
    Extensions 2x15
    45 hypers 2x15 1x10

    Last workout at this ****ty gym. I DL with the worst bar I've ever had in my hands.
    On a positive note I saw a woman there in the most incredible shape I have ever seen for a woman her age. I'd say 55-60 ish and she had a body that *****ed any fitness competitor I've ever seen. There were like 3-4 over 50 women who were in great shape, not as hot but great shape. The over 50 men however all looked like turds.

  3. Sunday 7/28/13

    Rotator cuff, neck
    Bench 20x45 8x95 8x115 3x135 3x155 1x175 1x195 5x202.5 2x213
    Pull downs 8x70 8x140 4x12,13,13,13x176.5
    Treadmill [email protected]%
    1) bench 3x6,8,9x168
    Fats pull downs 3x7,8,8x156
    2) laterals 3x12,13,15x30's
    Wind chime press 3x8x67.5
    3) 10-counts 3x4x50's
    DB Shrugs 3x13x50's
    Hanging abs 3x10,10,8xBW
    4) 20/20's 1:[email protected]@5%

    Triceps and rotator cuff

    Back in the home gym. Feels good. Little bit of a tough workout. Getting back into the groove.
    Going to dump the windchime press. It's just too hard on my shoulder Jim going to go with fat presses, maybe with the bands, maybe standing. Not sure yet.

  4. Monday 7/29/13

    SSB Squats 8x65 8x115 5x155 5x185 3x205 3x225 12x237.5 2x250
    Lever Bar 8x2.5 3x15x4
    SSB GM's 4x10,11,12,13x115
    Treadmill [email protected]%
    1) reverse hyper 3x10x113.5
    Standing abs 3x12,15,15x62.5+mini
    2) bag flips 3x6,6,8x100
    Land mines 3x8x50
    3) 45 hyper 3x15x10
    Sprawls 3x8
    4) 20/20's 1:[email protected]@5%

    Not bad for a first heavy squat in 27 days. Feeling decent. Back on the meal plan since being home from vacation. Taking another 3-4 weeks then I think I'm going to hit another SARM's run. Osta and GW only. I'm done with S-4. It gives me too many sides.

  5. Tuesday 7/30/13

    BJJ 1 hour drilling. Mostly crucifix.
    Live 1x5:00

  6. Wednesday 7/31/13

    Rotator cuff
    DE bench 20x45 added minis 3x45 3x65 3x85 4x3x103.5 close 4x3x103.5 regular
    Military 8x45 5x85 3x105 3x125 1x140 7x146.5 10x115.5
    CS rows 8x60's 4x12,13,15,18x82
    Treadmill [email protected]%
    1) log press 3x3x145
    Fat DB rows 3x6,7,7x47.5
    2) close grip bench 3x6,7,8x135
    BB curls 3x6,6,7x95
    3) dips 3x11x10.75
    Inverts 3x11x10.75
    GHR Sit-ups 3x11,12,13x5
    4) 10/20 2:[email protected]@5%

  7. Tuesday 8/1/13

    BJJ live
    Probably 12 rounds of 4:00

  8. Friday 8/3/13

    DE Box SSB squats 8x65 3x65+60 3x115+60
    DL 1/2" 5x135 5x185 3x235 1x265 14x285 3x300
    GHR's 4x8,8,8,10xSingle micro
    Treadmill [email protected]%
    1) SSB squats 3x7,10,10x157.5
    Lying leg raises 3x20xBW
    2) DB Snatch 3x5x48
    Rotations 3x10xMini
    3) stiff GM's 3x15xGreen
    Sprawls 3x8,8,10xBW
    4) 20/20's 2:[email protected]@5%

    Pretty good workout. Feeling good. Weighed out last night at 189.2.

  9. Sunday 8/4/13

    Rotator cuff, neck
    Bench 20x45 8x95 8x115 5x135 3x155 2x175 13x181.5
    Pulldowns 8x90 8x140 4x13x176.5
    Treadmill [email protected]%
    1) DB Bench 4x10x60's
    Fatz pull downs 4x8x156.25
    2) laterals 3x13,14,15x31.25's
    Military 3x6x65+Minis
    3) 10-counts 3x4,4,5x50's
    DB shrugs 3x13x50's
    Hanging abs 3x10,10,9xBW
    4) 20/20's 2:[email protected]@5%

    Triceps and rotator cuff. Good first full workout back.

  10. Monday 8/5/13

    SSB Squats 8x65 8x115 5x155 5x195 2x225
    15x234 1x275 8x180
    Stiff DL 4x12x135
    Treadmill 7.2mph @3%
    1) reverse hypers 3x10x114
    Standing abs 3x15x65+Mini
    2) log cleans 3x4x146
    Land mines 3x8x50.25
    3) 45 hypers 3x16x10
    Sprawls 3x8,10,10xBW
    4) 20/20's 3:[email protected]@5%

    Pretty good workout despite my foot. I stepped on a nail and put it about 3/4" through my foot. Was good for squats, hurt like hell for the circuit. Hopefully it's good to go. I had planned on starting conditioning tomorrow for a September tournament.

  11. Tuesday 8/6/13

    BJJ. Drilling basics 1 hour.
    Live 2x5:00

    Wednesday 8/7/13
    Rotator cuff
    DE Bench 20x45 3x45+54 3x85+54 3x105+54
    4x3x120+54 mid 4x3x120+54 regular
    Military 8x45 5x85 5x105 3x125 14x131.5 12x100.5
    CS Rows 8x205 4c13,13,14,15x263.5
    Treadmill [email protected]%
    1) log 3x3,3,4x145
    CS rows fatz 3x8x216.5
    2) reverse band bench 4x6,6,8,8x185
    DB Curls 4x6x46.25's
    3) dips 3x11,12,13x11
    Inverts 3x11,12,12x11
    GHR sit-ups 3x13x5
    4) 20/20's 3:[email protected]@5%

    Not bad. Log has been a bitch lately though, for some reason.

  12. 8/8/13

    Warmup 3:00
    6:[email protected]@5%
    6:[email protected]@5%
    6:[email protected]@5%

  13. Thursday 8/8/13

    BJJ live about 10-12 rounds of 5:00

    Friday 8/9/13
    DE Box SSB 8x65 added light bands 2x65 2x115 8x2x133.5+light bands
    DL (1" mats) 5x135 5x185 2x235 18x261.5 2x307.5
    GHR 4x8,8,10,10xSingle micro
    Treadmill [email protected]%
    1) DL (3"mats) 3x5x202.5
    Leg raises 3x15x2.5
    2) DB Cleans 3x4,4,5x60.5
    Band rotations 3x10xMini
    3) stiff leg GM's 3x15xGreen
    Sprawls 3x10
    4) 20/20's 3:[email protected]@5%

    Pretty good workout. Body feels good and things are moving along. Got a tournament in sight. NAGA September 28th. Somewhere near Philly.

  14. Saturday 8/10/13

    No Gi drilling 1 hour. All ankle locks. It's been a long time since I hit them.

    Monday 8/12/13
    Rotator cuff, neck
    Bench 20x45 8x95 8x115 5x135 5x155 2x175 1x185 11x192.5 2x213.5
    Pull downs 8x70 8x140 4x13,13,13,14x177
    Treadmill [email protected]%
    1) bench 4x6,6,6,8x168.5
    Fatz pull downs 4x8x156.5
    2) laterals 3x14,14,15x31.25's
    Military 3x6,6,7x66+Minis
    3) 10-counts 3x4,5,5x50's
    DB Shrugs 3x14x50's
    Hanging abs 3x10xBW
    4) 20/20's 3:[email protected]@5%

    Good workout. Hot as hell.

  15. Tuesday 8/13/13

    SSB Squats 8x65 8x115 5x155 5x195 3x235 15x247.5 2x275 8x192.5
    SLDL 3x13x137.5
    Lever bar 8x2.5 3x15x4.25
    Treadmill [email protected]%
    1) reverse hypers 3x10x115
    Standing Abs 3x16x65+mini
    2) bag flips 3x6,8,8x100
    Land mines 3x8x50.5
    3) 45 hypers 3x17x10
    Sprawls 3x10
    4) 20/20's 4:[email protected]@5%

    Pretty decent squat. Noticed I'm drifting forward a tad when grinding out the last few reps on squats. Something I'll have to address.

  16. Tuesday 8/13/13

    BJJ drilling. About an hour.
    Live 1x5:00. Ran out of time.

    Wednesday 8/14/13
    Warmup 3:00
    6:[email protected]@5%
    6:[email protected]@5%
    6:[email protected]@5%

    Little too easy. Going up double next one. OHP tomorrow and live rolling.


    Just because I like it.

  17. Thursday 8/15/13

    Rotator cuff
    DE Bench 20x45 3x45+60 3x85+60 3x105+60
    4x3x120+60 mid 4x3x120+60 regular
    Military 8x45 5x85 5x105 3x125 1x135 12x140 12x108.5
    CS rows 8x205 4x13,13,14,14x265
    Treadmill [email protected]%
    1) log 3x4x145
    CS Rows fatz 3x8,9,9x217
    2) reverse green bench 4x6,8,8,9x185.5
    DB curls 4x7x46.25's
    3) dips 3x13,13,15x11.25
    Inverts 3x12x11.25
    GHR sit-ups 3x14x5
    4) 20/20's 4:[email protected]@5%

    Not bad.

  18. Thursday 4/15/13
    BJJ Live 8x5:00 rounds

    Tough workout

    Friday 8/16/13
    DE Box 8x65 added light bands 2x65 2x115 8x2x135+Light bands
    DL (1" mats) 5x135 5x185 3x235 2x265 17x277 3x307.5
    GHR 4x8,9,10,10xSingle Micro
    Treadmill [email protected]%
    1) SSB Squats 3x5x175
    Leg Raises 3x20x3
    2) DB Snatch 3x5x48.5
    Band Rotations 3x10xMini
    3) SLGM's 3x15xGreen
    Sprawls 3x10
    4) 20/20's 4:[email protected]@5%

    Workouts going very well.

  19. Saturday 8/17/14

    No Gi drilling about an hour.
    Live 4x5:00

    Sunday 8/18/13
    Rotator cuff and neck
    Bench 20x45 8x95 8x115 5x135 5x155 2x175 1x195 6x203 2x213.5
    Pull downs 8x90 8x140 4x10x180
    Treadmill [email protected]%
    1) DB bench 4x10x60's
    Fatz pull downs 4x8x156.76
    2) lateral raises 3x14,14,15x31.25's
    Fatz military 3x6,7,7x66.5+Minis
    3) 10-counts 3x5,6,6x50's
    DB Shrugs 3x15x50's
    Ab raises 3x10xBW
    4) 20/20's 5:[email protected]@5%

    Triceps and rotator cuff.

  20. Monday 8/19/13

    SSB squats 8x65 8x135 5x185 3x225 1x245 11x261.5 3x275 8x206.5
    SLDL 4x14x140
    Lever bar 8x2.5 3x12,15,15x4.5
    Treadmill [email protected]%
    1) reverse hypers 3x10x115.5
    Standing abs 3x10x75+Mini
    2) log cleans 3x4,5,5x147
    Land mines 3x8x51
    3) 45 hypers 3x18x10
    Sprawls 3x10
    4) 20/20's 5:[email protected]%

    Pretty decent. I would have liked another rep or two on squats, but it was still an improvement over last cycle. Ordered Osta today and starting GW as soon as the Osta arrives.

  21. Wednesday

    Rotator cuff
    DE bench 20x45 3x45+60 3x85+60 3x105+60
    4x3x120.5+60 mid grip 4x3x120.5+60
    Military 8x45 5x85 5x105 3x125 1x140 8x147 13x116
    CS Rows 8x205 4x10x265.5
    Treadmill [email protected]%
    1) log 3x4,4,5x145
    CS Fatz rows 3x9x217.5
    2) reverse green bench 4x7,8,10,10x186
    DB Curls 4x7,7,7,8x46.25's
    3) dips 3x14x11.25
    Inverts 3x12,12,13x11.25
    GHR sit-ups 3x8x7.5
    4) 20/20's 5:[email protected]@5%

    Pretty decent workout. My Osta is back ordered indefinitely so looks like that is on the back burner for this tournament.
    BJJ live day tomorrow and DL Friday. I'm not going to push too hard Friday as I'm going down to Pittsburg to train at the mother school on Saturday and I don't want to feel like a pile of dog excrement down there. Hopefully get a stripe on this blue belt.

  22. Thursday 8/22/13

    Warmup 3:00
    6:[email protected]@5%
    6:[email protected]@5%
    6:[email protected]@5%
    Straight run
    4:[email protected]@0%

    BJJ live

    Seriously smoked tonight. Tired, sore and just worn out. Hopefully have something for DL tomorrow.

  23. Saturday
    At the mother school

    BJJ drilling 1 hour.
    Live 3x6-7 minutes super hard

    No Gi drilling 1 hour.
    Live king of the guard about 15 minutes pretty light. After a rotation or so it was all teenagers coming in so I didn't get as tough a rolls in. I took a dive in one so I could switch partners for the last one an did finally get an adult.

    Sensi told me next time we get down he is gonna give me two stripes. I am actually going to try and get there once more before this tournament on the 28th.

    I took Friday off from everything. I was just too beaten up. I'm probably going to take tomorrow off and DL on Monday. I'm switching back to a three days a week template starting Monday.

  24. Sunday 8/25/13

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

    Regular run
    4:[email protected] no incline

    Pretty easy. Am going to jump up a bit Tuesday. DL tomorrow.

  25. Monday 8/26/13

    Hips, swings
    DE SSB box squats 8x65 added light bands
    2x65 2x115 8x2x135.5
    DL (1" mats) 5x135 5x185 3x235 2x275 15x292.5 4x307.5
    GHR 4x8,9,10,10xSingle micro
    Treadmill [email protected]%
    1) SSB squats 3x5,5,6x176
    Roman chair 3x8
    2) DB cleans 3x4,5,5x61
    Rotations 3x10xMini
    3) SLGM 3x15xGreen
    Sprawls 3x10
    4) 20/20's 5:[email protected]@5.5%

    Good workout. Real tired. Night.


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