5/3/1 and Grappling 4 fun Log

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  1. Tuesday 5/5/15

    Elliptical 20 minutes

    BJJ drilling 1 hour.
    Live 6x3:00 turtle position.


  2. Wednesday 5/6/15
    Cuff
    DE bench 20x45 added minis 3x45 3x95 3x115 5x3x129 mid 5x3x139 pinky
    DB bench 4x15x70's
    CS Rows 8x255 3x13x297.5
    Treadmill 10mph
    1) strict axle OHP 3x6,7,7x101
    CS fatz 3x8x248
    2) R. Green bench 3x8x205
    BB curls 3x8,9,9x95.5
    3) push-ups 3x15xBW
    Inverts 3x15xBW
    4) 20/20's 5:00@12mph

    Band push downs and face pulls 4 sets. Decent workout.

  3. Thursday 5/7/15

    DE squats SSB 2x8x65 2x65+40 2x115+40 2x135x40 8x2x155+40
    DL 5x135 5x185 5x235 2x255 12x275
    GHR 4x15xBW
    Lever bar 5x20x5
    Treadmill 10mph
    1) step-ups 3x6x60
    Horizontal abs 3x13x87.5
    2) DB cleans 3x5x72.5
    Land mines 3x8x65
    3) 45 hypers 3x16x25
    4) 20/20's 5:00@12mph


    BJJ live 8x5:00.
    •   
       

  4. 5/3/1 and Grappling 4 fun Log


    Did tournament Saturday. Went 2-1 got 2nd. Not what I wanted. Beat first guy 11-0. 2nd guy 9-0. I should have been done then and gotten first but it was double elimination so they all rolled off and I had to go again with the 2nd kid I beat. I was beating him 9-2 with about a minute to go and got caught in a tight cross lapel choke. Had to tap. Basically I was out of gas. I'm going to have to up my conditioning another notch if I want to stay in the open division. I was stronger and more aggressive, I just couldn't keep it up the entire six minutes. I started clock watching 2 minutes into the last match. I also need to start stalling a bit in certain positions, especially when I'm up a pile of points. I let the red dictate me to move a few times and I should have ignored it. I was all over the place for 4 minutes I shouldn't be penalized for holding a position for 30 seconds to catch my breath, especially when I was dictating the match and doing all the scoring.
  5. 5/3/1 and Grappling 4 fun Log


    Off since tournament. Monster sore and have go burns all over.

    Thursday 5/14/15

    Treadmill
    20/20's
    7:00@9mph
    7:00@10mph
    7:00@11mph

    BJJ live 6x5:00

    Tapped my instructor for the first time. I usually score lots of points on him, but never tapped him until tonight. Arm bar from knee on belly.

    Friday 5/15/15
    Cuff and neck
    Bench 2x20x45 8x95 8x115 5x135 5x155 2x175 1x185 12x196 1x212 3x1x212+47
    Pull downs 8x120 8x150 4x12x176.25
    Treadmill 10mph
    1) bench 4x8x177.5
    Strap rows 4x9,9,10,10x135.25
    2) laterals 3x11x37.5's
    Shrugs 3x6x215
    3) 10-counts 3x8x55's
    4) 20/20's 5:00@12mph

    Extra band triceps and pullaparts.

  6. Saturday 5/16/15

    BJJ
    Drilling 1:00 mostly purple belt test stuff. Also did some Keenan stuff, arm bar defense and a knee at trap series.

    Didn't get to do a treadmill workout. Wife was in the ER night before for an infected tooth, so I was running around getting prescriptions all morning.


    Sunday 5/17/15
    Hips and swings
    SSB squats 2x8x65 8x135 5x185 5x225 2x265 10x275 1x297 3x1x297.5+47
    SSBGM's 8x115 3x12x135
    Lever bar 5x20x5
    Treadmill 10.1mph
    1) Glute bridges 3x8x166.5
    Vertical Abs 3x12x106.5
    2) bag flips 3x8x120
    Rotations 3x8xMini
    3) 45 hypers 3x16,16,17x25
    4) 20/20's 5:20@12mph

  7. Monday 5/18/15
    Cuff
    DE Bench 2x20x45 added mini's
    3x45 3x95 3x115 5x3x129 mid 5x3x129 pinky
    DB bench 4x15,15,16,16x70's
    CS rows 8x255 3x12x298
    Treadmill 10.2mph
    1) strict OHP 3x7x102 (felt terrible on shoulder)
    CS Rows Fatz 3x8x248
    2) reverse green bench 3x8x206
    BB curls 3x9,10,10x95.5
    3) push-ups 3x15
    Inverts 3x15
    4) 20/20's 5:40@12mph

    Band push downs and face pulls 4x50.

    Decent workout. Feeling relatively good for Saturday. Kumite in Pittsburgh. Be the 6th time I've competed there. Sprint workout and BJJ tomorrow. Last weight room day on Wednesday.
  8. 5/3/1 and Grappling 4 fun Log


    Friday 5/22/15
    Hips and swings
    SSB DE box 2x8x65 2x65+40 2x115+40 2x135+40 8x2x175+40
    DL 5x135 5x185 5x235 2x275 10x290.5 1x315 3x1x315+47
    GHR 4x15,15,16,16
    Lever bar 5x20x5
    Treadmill 10mph
    1) step-ups 3x6x61
    Horizontal abs 3x12x87.75
    2) DB Snatch 3x5x60
    Land mines 3x8x65.25
    3) 45 hypers 3x16,17,17x25
    4) 20/20's 5:00@12mph

    Decent workout, nothing special. Decided to bail on the Kumite. Wasn't happy about it, but with this purple belt test coming up I just couldn't justify $175-200 for two matches. This test is gonna run me $150 alone not including the trip down and back and that's in three weeks. Probably off until Wednesday. Have a day of yard work ahead of me and a day off Monday, then BJJ Tuesday. Be a little spotty until schools out on the 5th.

  9. Wednesday 5/27/15
    Cuff and neck
    Bench 2x20x45 8x95 8x115 5x135 5x155 3x175 1x195 9x207 1x217.5 3x1x217.5+47
    Pull downs 8x120 8x150 4x12x176.5
    Treadmill 10mph
    1) inclines 4x10x138
    Strap rows 4x10x135.75
    2) band laterals 3x18x40band
    Shrugs 3x6,6,7x215
    3) 10-counts 3x4,4,5x56.25's
    4) 20/20's 5:00@12mph

    Band push downs and pull aparts 4x50
    Rotator reliever 2x30x2 positions/2 directions.

    Decent workout. Shoulder was hurting a fair bit. Started reliever again plus a shot of TB-500 this morning also.

  10. Thursday 5/28/15
    BJJ
    Drilling purple belt test material.


    Friday 5/29/15

    Hips and swings
    SSB squats 2x8x65 8x135 5x185 5x225 2x275 7x290 1x305 3x1x305+47 1x315
    SSBGM's 8x115 3x12x135
    Lever bar 5x20x5

    Called it there. Not a lot of motivation right now for some reason. Work sucks and lot going on at home. 1 more week then off for summer.

  11. Saturday 5/30/15
    BJJ drilling. All purple belt test material.

    Monday 6/1/15
    Cuff
    DE bench 2x20x45 added lights 3x45 3x95 3x115 10x3x129+light
    DB bench 4x13,13,14,14x71.25's
    CS Rows 8x255 3x12x298.5
    Treadmill 10mph
    1) DB Laterals 3x11,11,12x37.5's
    CS Fatz 3x8x248
    2) reverse Green bench 3x8x206
    BB Curls 3x6,6,8x97.5
    3) push-ups 3x16
    Inverts 3x16
    4) 20/20's 5:00@12mph

    Push downs and face pulls 4x50
    Rotator reliever

    Decent workout.

  12. Tuesday 6/2/15
    BJJ drilling. Purple belt material again.
    Tweaked hip flexor. Not sure what's up.

  13. Thursday 6/4/15

    BJJ drilling purple belt material again.

    Friday 6/5/15
    Hips and swings
    SSB DE 2x8x65 2x65+40 2x115+40 2x155+40 8x2x195+40
    DL 5x135 5x185 5x235 2x275 7x306.5
    GHR 4x15,16,16,16xBW
    Lever bar 10x2.5 4x8x5.25
    Treadmill 10mph
    1) step ups 3x6x65
    Horizontal abs 3x12x88.5
    2) DB cleans 3x5x73.5
    Land mines 3x8x65.5
    3) 45 hypers 3x17x25
    4)20/20's 3:00@12mph

    Saturday 6/6/15
    BJJ drilling purple belt run through.

  14. Sunday 6/7/15
    Cuff and neck
    Bench 2x20x45 8x95 8x115 5x135 5x155 3x175 17x187 1x209 3x1x209+47
    Pull downs 8x120 4x12x177
    Treadmill 10mph
    1) bench 4x8x177
    Strap rows 4x10x136
    2) laterals 3x18,18,19x40 in bands
    Shrugs 3x7x215
    3) 10-counts 3x4,5,5x56.25's
    4) 20/20's 3:00@13mph

    Band push downs and pull aparts 4x50

    Good workout. Got 2-3 more on bench than I expected.

  15. A fellow 5 3 1 guy. I shall be starting a log as soon as I've got a post count that allows me to put up video. It's gonna take me a while to get used to you guys all posting in lbs though!!

  16. Quote Originally Posted by EDBANGER View Post
    A fellow 5 3 1 guy. I shall be starting a log as soon as I've got a post count that allows me to put up video. It's gonna take me a while to get used to you guys all posting in lbs though!!
    Good to see another one going up.

  17. Quote Originally Posted by EDBANGER View Post
    A fellow 5 3 1 guy. I shall be starting a log as soon as I've got a post count that allows me to put up video. It's gonna take me a while to get used to you guys all posting in lbs though!!
    Ughhhh kilo's?! Time to brake out my calculator lol
    Controlled Labs Board Rep
    sean@ControlledLabs.com
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  18. Haha at least I hope you guys are talking lb's! If not you're all kicking my ass.

  19. Lbs it is but I do speak kilo. Spot/loaded/judged probably 150 power meets over the years.

    Tuesday 6/9/15
    Hips, swings, circles
    SSB squats 2x8x65 8x135 5x185 added sleeves 5x225 2x245 15x261.5 1x292 3x1x292+47 8x200
    SLDL 8x145 3x12x172.5
    Lever bar 10x2.5 4x8,9,10,11x5.25
    Treadmill 10mph
    1) glute bridge 3x8x167.5
    Vertical abs 3x12x106.75
    2) log cleans 3x3x165
    Rotations 3x8xMini
    3) 45 hypers 3x17,17,18x25
    4) 20/20's 3:40@12mph

    Some calves.

    BJJ drilling 1:00. Went through whole purple belt list again. Once more tomorrow then test on Saturday.

  20. Wednesday 6/10/15

    Cuff
    DE bench 2x20x45 3x45+107 3x95+107 3x115+107 5x3x135+107 mid grip 5x3x135+107 pinky
    DB bench 4x14,14,14,15x71.25's
    Croc Rows 8x70 3x13x92.5
    Treadmill 10mph
    1) band laterals 3x18,19,18x40 bands
    Fatz DB Rows 3x10x52.5's
    2) close grip bench 3x9,9,10x145.5
    DB curls 3x9x51.25's
    3) push-ups 3x16
    Inverts 3x16
    4) 20/20's 4:20@12mph

    BJJ drilling 1:00
    Purple belt run through, 1 last time.

  21. Friday 6/12/15

    Took the day off. Have purple belt test tomorrow.

  22. Saturday 6/13/15

    Purple belt test. Passed no real problems. Got one move corrected and screwed up one other, just because we have different names for a few of them. There were two knee on belly chokes on the test and I did the wrong one first time.

  23. Back at it.

    6/15/15
    Hips, swings, roller
    SSB DE Box 2x8x65 added light bands 8x2x120
    DL 5x135 5x185 5x235 2x255 13x276.5 1x309 3x1x309+40
    GHR 4x8x14chains
    Lever bar 10x2.5 4x9,10,11,12x5.25
    Treadmill 10mph
    1) lunges 3x6x25's
    Horizontal abs 3x12x88.5
    2) DB snatch 3x5x60.6
    Land mines 3x8x65.5
    3) 45 hypers 3x17,18,18x25
    4) 20/20's 5:00@10mph

    Totally gassed. Was like 90% humidity. Must have lost 4-6 pounds. Light dieting started today. Nothing too serious. This cold therapy has kept me relatively lean. If anybody is interested check it out here. This is a buddy of mine and my first real BJJ/Sambo instructor.

    http://coolfatburner.com
  24. 5/3/1 and Grappling 4 fun Log


    Tuesday 6/16/15
    Cuff
    Bench 2x20x45 8x95 8x115 5x135 5x155 2x185 14x198 1x215 3x1x215+47
    CAT style for fun 3x3x155
    Pull downs 8x140 4x12x177.25
    Treadmill 10mph
    1) inclines 4x10x140
    Strap rows 4x10x136
    2) DB laterals 3x13,13,14x30's
    DB Press 3x7,8,8x40's
    3) 10-counts 3x5x56.25's
    4) 20/20's 10@10.1mph

    Band push downs and pull a parts 4x50
    Rotator reliever

    Bench is going really well for some reason. I'm only about 30 pounds off from my PR by formula and that was on test and var and 6-8 pounds heavier.
    Off until probably Friday or Sunday. I start a
    Garage job tomorrow and if things go well dropping the posts I'll have Friday off to squat. If not wont be until Sunday.

  25. Thursday 6/17/15
    Hips, swings, roller
    SSB squats 2x8x65 8x135 5x185 5x225 2x255 12x277 1x300 3x1x300+47
    SLDL 8x145 3x12x173
    Lever bar 1" handle 8x5 4x 8,9,11,13x7.5
    Treadmill 10mph
    1) glute bridge 3x8x168
    Vertical abs 3x12x107
    2) bag flips 3x6x120
    Rotations 3x8xmini
    3) 45 hypers 3x18x25
    4) 20/20's 5:00@10.2mph

    Decent workout. Got rained out so was able to workout.

  26. Congrats on the purple belt man
    FINAFLEX REP
    Visit our website at FINAFLEX.com

    @RegisterJr on Twitter and Instagram.

  27. Quote Originally Posted by RegisterJr View Post
    Congrats on the purple belt man
    Thanks. Long time coming.

  28. Sunday 6/21/15
    Cuff
    DE bench 2x20x45 3x45+114 3x95+114 3x115+114 10x3x135+114
    DB bench 4x14,14,15,15x70's
    Croc rows 8x70 3x12x92.5
    Treadmill 10.3mph
    1) Band Laterals 3x19x40
    DB fate Rows 3x10x52.5's
    2) close grips 3x10x146
    DB curls 3x9x51.25's
    3) push-ups 3x16xFeet up
    Inverted rows 3x16xFeet up
    4) 20/20's 5:00@10.3mph

    Push downs and face pulls 4x50.

    Decent workout. Had big Father's Day breakfast as fuel.

  29. Friday 6/25/15
    Hips, swings, circles
    SSB DE box 2x8x65 added light 2x65 2x115 8x2x140
    DL 5x135 5x185 5x235 2x275 12x302.5
    1x319 3x1x319+40
    GHR 4x8,8,9,9x14
    Lever bar 10x2.5 4x10,11,12,13x5.25
    Treadmill 10mph
    1) lunges 3x7x25
    Horizontal abs 3x12x88.75
    2) DB cleans 3x4x75
    Land mines 3x8x65.5
    3) 45 hypers 3x18x25
    4) 20/20's 5:00@10.4mph

    Pretty good workout considering how long I've been off and how hard. I've been doing a 22' tall pavilion and I'm the up top guy so it's really running me ragged. On a good note I've definitely dropped a few pounds. Bench Sunday and then I'm hoping to squat around Wednesday or Thursday. Hopefully done with this job by Wednesday. If it rains I'll get one in on that day.

    On a side note I'm considering getting a front squat harness and cycling them in for 5-3-1 Squat every 6-9 months or so. To take the heT off my hips and knees every so often. We will see though. Maybe in the fall.

  30. Sunday 6/28/15
    Cuff
    Bench 2x20x45 8x95 8x115 5x135 5x155 3x175 2x195 9x209 1x220 3x1x220+47
    Pull downs 8x140 4x12x177.5
    Treadmill 10mph
    1) bench 4x8,8,8,9x178
    Strap rows 4x10x136
    2) laterals 3x14,14,15x30's
    DB press 3x8,9,9x40's
    3) 10-counts 3x5x56.25's
    4) 20/20's 5:00@10.5mph

    Band push downs and pull aparts 4x51
    Rotator reliever.

    Pretty decent workout. I was hoping for an extra rep on bench but it wasn't quite there. I'll take it though. With the weight drop and the physical labor I've been doing I'm really surprised to be doing as well as I am. Had a big cheat meal for breakfast as usual this morning and that always helps me out. Working tomorrow but rain is in the forecast for Tuesday so I'm thinking I'll get a squat in then. Things are going well and I want to keep on top of everything.

  31. Friday 7/3/15
    Squats 2x8x65 8x135 5x185 5x235 2x275 9x292.5 1x307.5 3x1x307.5+47
    SLDL 8x145 3x12x173.5
    Lever 10x2.5 4x11,12,13,14x5.25
    Treadmill 10mph
    1) Glute Bridge 3x8x168.5
    Vertical abs 3x12x107
    2) log cleans 3x3,3,4x165
    Rotations 3x10xMini
    3) 45 hypers 3x18,18,19x25
    4) 20/20's 5:00@11.6mph

    Job done, back at it.

  32. Sunday 7/5/15
    Cuff
    DE bench 2x20x45 3x45+120 3x95+120 3x115+120 10x3x135+120
    DB bench 4x15x70's
    Crocs 8x70 3x12x92.75
    Treadmill 10mph
    1) band laterals 3x19,19,20x40
    Fatz DB rows 3x10x52.5's
    2) close grips 3x10x147
    DB curls 3x8,9,9x45's
    3) push-ups 3x16
    Inverts 3x16


    Called it there. The treadmill seems to be ****ting the bed so I'm not sure what I'm gonna do if it dies. I'll be fukked.

  33. Tuesday 7/7/15
    Hips, swings, circles
    SSD DE box 2x8x65 added lights 2x65 2x120 2x140 8x2x160
    DL 5x135 5x185 5x235 1x285 9x309 1x325 3x1x325+40
    GHR 4x9x14
    Lever bar 10x2.5 4x12,12,13,14x5.25
    Treadmill 10mph
    1) lunges 3x8x25's
    Horizontal abs 3x12x88.75
    2) DB snatch 3x5x60
    Land mines 3x8x65.75
    3) hypers 3x18,19,19x25
    4) 20/20's 5:00@10.7mph

  34. Tuesday 7/9/15

    BJJ. Self defense for :45
    Live 3x5:00 real easy.

    Thursday 7/11/15
    Cuff and neck
    Bench 2x20x45 8x95 8x115 5x135 5x155 18x175 1x195 5x1x195+60 chains
    Pull downs 8x140 4x12x177.75
    Treadmill 7.0mph
    1) inclines 4x10x141
    Strap rows 4x5x140
    2) laterals 3x14,15,15x30's
    DB OHP 3x9,9,10x40's
    3) 10-counts 3x5x56.25's
    4) 20-20's 5:00@8mph

    Band push downs and pull aparts 4x52

    BJJ live 8x5:00 working the kinks out and getting back at it.

    Well the old treadmill **** the bed. I dumped $1800 into a new Sole treadmill. On a good note the thing is pretty nice. On a bad note I now know why I didn't feel as in shape as I should have, the old treadmill must have been off by like 2.5-3.0 mph. What I thought was 10 must have really been about 8.0.

  35. Friday 7/10/15
    Hips, swings, circles
    SSB squats 2x8x65 8x135 5x185 5x225 2x245 15x265.5 1x297 5x1x297+47
    SSBGM's 8x115 3x12x135.5
    Lever bar 10x2.5 4x12,13,14,15x5.25
    Treadmill 7.1mph
    1) glute bridge 3x6x172
    Vertical abs 3x12x107.25
    2) bag flips 3x6,6,8x120
    Rotations 3x10xMini
    3) 45 Hypers 3x20x25
    4) 20/20's 5:00@8.2mph

  36. Saturday 7/11/15

    BJJ. Submission escapes drilling 45 minutes
    Live 5x5:00

  37. Monday 7/13/15
    Cuff
    DE bench 1x20x45 added minis 3x45 3x95 3x115 10x3x130
    DB Bench 4x15x70's
    CS rows 8x255 3x12x285
    Treadmill 7.2 mph
    1) band laterals 3x20x40
    CS fatz 3x9,9,10x243.5
    2) sling shot 3x6x190
    BB curls 3x6,7,8x97.5
    3) push-ups 3x17xFeet up
    Inverts 3x17xFeet up
    4) 20/20's 5:00@8.4mph

    Band push downs and face pulls 4x52 with mini.

    Good workout.
  38. 5/3/1 and Grappling 4 fun Log


    Tuesday 7/14/15
    BJJ
    Drilling 1:00 spider guard/DLR sweeps
    No live tonight, ran too late.

    Wednesday 7/15/15
    Hips, swings, circles
    SSB DE box 2x8x65 2x65+60 2x115+60 8x2x155+60
    DL 5x135 5x185 5x235 2x255 14x278.5 1x311 3x1x311+40
    GHR 4x9,9,10,10x14
    Fat DB holds 4x20,21,22,36x40's
    Treadmill 7.3mph
    1) one leg squats 3x8x22.5
    Horizontal abs 3x12x90
    2) DB cleans 3x4,4,5x75
    Land mines 3x8x61
    3) 45 hypers 3x20x25
    4) 20/20's 5:00@8.6mph

    Pretty decent workout. Leaving for the beach Friday. I'll probably workout at least twice while I'm there. Just BB/muscle pumper type stuff. Place isn't equipped to do a lot of PL type stuff.

  39. Thursday 7/16/15
    BJJ
    Live 8x5:00. Pretty decent clip.
    Last day of my teacher. He is a marine and got transferred to California. Sad to see him go. He was my best rolling partner. Going to be hard to replace.

  40. Monday 7/20/15

    Beach gym
    Cuff and neck
    Bench 20x45 8x115 5x135 5x155 3x175 15x185 5x1x205 nice and fast
    Pull downs 5 sets
    Laterals 3x15x30's superset red with
    DBOHP 3x10x45's
    Band pushdowns and pull aparts 4x50
    20/20's 9:00 worked up to 11mph for the final few.
  

  
 

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