5/3/1 and Grappling 4 fun Log

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  1. Tuesday 7/21/15

    Straight bar squats worked up to 10x225 all my shoulder could handle.
    SLDL 3x12x175
    Vertical abs 3 sets
    20/20's 9:00 worked up to 12mph for the last one.

    Sunday 7/26/15
    Cuff and neck
    Bench 2x20x45 8x95 8x115 5x135 5x155 3x175 16x185 1x200 4x1x200+60
    Pull downs 8x140 4x12x178
    Treadmill 7.3mph
    1) bench 4x6x178.5
    Strap rows 4x5,5,5,6x140
    2) laterals 3x10,11,12x31.25's
    DB press 3x6,7,8x42.5's
    3) 10-counts 3x3,3,4x56.25's
    4) 20/20's 5:05

    Band pushdowns and pull aparts 5x40

    Decent workout back from vacation. I'll squat tomorrow if we don't work too late.


  2. Monday 7/27/15
    Hips, swings, circles
    SSB squats 2x8x65 8x135 5x185 5x225 3x275 10x281 1x305 4x1x305+47
    SSBGM's 8x115 3x13,13,13x135.5
    Lever bar 10x2.5 4x13,14,15,16x5.25
    Treadmill 7.4mph
    1) glute bridge 3x6,6,7x172.5
    Vertical abs 3x12x107.5
    2) log cleans 3x3,4,4x165
    Rotations 3x10xMini
    3) 45 hypers 3x20x25
    4) 20/20's 5:10@8.6mph

    Tuesday 7/28/15
    BJJ drilling X-guard 45 minutes
    Live 12x2:00 positional from X and half butterfly.

  3. Thursday 7/31/15
    Cuff
    DE bench 2x20x45 added minis 3x45 3x95 3x115 10x3x130
    DB bench 4x12,12,13,13x71.25's
    CS rows 8x255 3x12x285.5
    Treadmill 7.5mph
    1) band laterals 3x20x40
    CS fatz rows 3x6x245
    2) sling shot 3x6x190.5
    BB curls 3x7,8,8x97.5
    3) push-ups 3x17
    Inverts 3x17
    4) 20/20's 5:13@8.5mph

    BJJ
    Drilling :30 x-guard stuff
    Live 4x5:00
    •   
       


  4. Friday 7/31/15
    Hips, swings, circles
    DE SSB box 2x8x65 2x65+60 2x115+60 2x155+60 8x2x175+60
    DL 5x135 5x185 5x235 3x285 10x295 1x319 3x1x319+40
    GHR 4x9,10,10,10x14 (chains)
    Fatz holds 4x22,25,26,40x40's
    Treadmill 7.5mph
    1) one legged squats 3x8x23.5
    Horizontal abs 3x12x90
    2) DB snatch 3x5x60
    Land mines 3x8x66.25
    3) 45 hyper 3x20x25
    4) 20/20's 5:16@8.7mph

    Decent workout. Still hugging and puffing too much.

  5. Saturday 8/1/15
    No Gi
    :40 minutes drilling. Half guard lockdown.
    Live 6x5:00


    Sunday 8/2/15
    Cuff and neck
    Bench 2x20x45 8x95 8x115 5x135 5x155 3x175 11x195 1x205 3x1x205+60
    Pull downs 8x140 4x12x178.25
    Treadmill 7.6mph
    1) incline BB 4x6,6,6,7x145
    Strap rows 4x5,5,6,6x140
    2) laterals 3x11,11,12x31.25's
    DB press 3x7,7,9x42.5's
    3) 10-counts 3x4x56.25's
    4) 20/20's 5:19@8.7mph

    Band pushdowns and pull aparts 3x45. Changed to a higher bar for the pushdowns and a shorter mini for the pull aparts. 5 sets was taking too long.

    Not a real great workout. Lost at least a rep on bench, maybe two. Just an off day hopefully.

  6. Monday 8/3/15
    Hips, swings, circles
    SSB squats 2x8x65 8x135 5x185 5x235 2x275 5x297 1x312.5 1x312.5+47
    SSBGM's 8x115 3x13x135.5
    Lever bar 10x2.5 4x14,15,16,17x5.25
    Treadmill 7.6mph
    1) glute bridge 3x6,7,7x173
    Vertical abs 3x12x107.5
    2) bag flips 3x6,8,8x120
    Rotations 3x10xMini
    3) 45 hypers 3x20x25
    4) 20/20's 5:22@8.7mph

    Not a great workout. I knew I'd take a drop but it was more severe than I had hoped. I reset my squat max down to 290 and I'm gonna work back up. Goal is 315 max number and to hit 300x10 for my 400 by formula. Then I'm gonna hit front squats for 4-6 cycles before I go back to the SSB.

  7. Tuesday 8/4/15
    BJJ drilling 1 hour all X-guard

    Saturday 8/8/15
    BJJ drilling all lockdown sweeps and passes 1 hour

    Monday 8/10/15
    Cuff
    DE bench 20x45 added mini's 3x45 3x95 3x115 10x3x130
    DB bench 4x12,13,13,13x71.15's
    CS rows 8x255 3x12x286
    Treadmill 7.6 mph
    1) band laterals 3x13,13,13x50
    CS fatz 3x6,6,7x245
    2) slingshot 3x6x191
    BB curls 3x8x97.5
    3) push-ups 3x17
    Inverts 3x17
    4) 20/20's 5:00@8.8mph

    Band pushdowns and face pulls 3x45

    Decent workout. Missed everything after Monday last week. Stuck finishing a pavilion all week until late everyday.

  8. Tuesday 8/11/15
    BJJ drilling spider guard sweeps 45 minutes
    Live 4x4:00

    Wednesday 8/12/15
    Hips, swings, circles
    SSB DE box 2x8x65 2x65+60 2x115+60 2x155+60 2x175+60 8x2x195+60
    DL 5x135 5x185 5x235 2x285 5x311
    GHR 4x10x14
    Fatz holds 4 sets
    Treadmill 7.6mph
    1) single leg squats 3x8x25
    Horizontal abs 3x12x90
    2) DB cleans 3x4,5,5x75
    Land mines 3x8x66.5
    3) 45 hypers 3x10x25
    4) 20/20's 5:04@8.8mph

  9. Thursday 8/13/15
    BJJ live 8x5:00

    Friday 8/14/15
    Cuff and neck
    Bench 20x45 8x95 8x115 5x135 5x155 16x176.5 1x197.5 5x1x197.5+60
    Pull downs 8x140 4x12x178.5
    Treadmill 7.8mph
    1) bench 4x6x179
    Strap rows 4x5,6,6,6x140
    2) laterals 3x11,12,12x31.15's
    Press 3x8,8,9x42.5's
    3) 10-counts 3x5,5,6x55's
    4) 20/20's 5:12@8.9mph

    Band
    Pushdowns and pullaparts 3 sets

    Decent workout. I found a tournament October 10th, naga in philly. Think I'm gonna do it. I'm going purple and advanced, but I'm going age group this time. No more open for this guy. So I started lgd today and I'll start gw in two weeks to get ready. Conditioning ramp up began today. Gonna start treadmill workouts tomorrow, but I'm not going overboard on them, twice a week I'm thinking, as long as my Achilles holds up anyways. No gi tomorrow.

  10. Saturday 8/15/15
    No gi
    Drilling :45 minutes
    Live 12x2:00 all from lockdown


    Monday 8/17/15
    Hips, swings, circles
    SSB squats 2x8x65 8x135 5x185 5x225 14x246.5 1x275.5 3x1x275.5+60
    SLDL 8x145 3x12x174
    Lever bar 10x2.5 4x15,16,17,18x5.25
    Treadmill 7.7 mph
    1) glute bridge 3x7x173.5
    Vertical abs 3x12x107.5
    2) log cleans 3x4,4,5x
    Rotations 3x10xmini
    3) 45 hypers 3x20x25
    4) 20/20's 5:18x8.9mph

    Decent workout. Squats were easy. This is a reset down to 290 from 315.

  11. Tuesday 8/18/15
    BJJ drilling 1 hour

    Wednesday 8/19/15
    Cuff
    Bench 20x45 3x45+40 3x95+40 3x115+40 3x135+40 10x3x145+40
    DB Bench 4x13x71.25's
    CS rows 8x255 3x12x299
    Treadmill 7.9mph
    1) band laterals 3x13x50
    CS Fatz 3x8x248.5
    2) reverse greens 3x6x206.5
    DB curls 3x10x45's
    3) push-ups 3x18
    Inverts 3x18
    4) 20/20's 5:20@9.0 mph

    Thursday 8/20/15
    Treadmill
    Warmup
    5:00@9.0
    4:20@9.0
    3:40@9.5

    Missed Friday. Took the family to the city.

    Monday 8/24/15
    DE squats 2x8x65 added lights 2x65 2x115 8x2x122.5
    DL 5x135 5x185 5x235 2x265 10x280.5 1x313.5 3x1x313.5+40
    GHR 4x10,10,10,11x14
    Fatz holds 4sets
    Treadmill 7.8mph
    1) step-ups 3x6x66
    Horizontal abs 3x12x90
    2) DB snatch 3x5x60.5
    Land mines 3x8x66.75
    3) 45 hypers 3x20x25
    4) 20/20's 5:24@9.0mph

  12. Tuesday 8/25/15
    Cuff
    Bench 20x45 8x95 8x115 5x135 5x155 3x175 15x187 1x202.5 4x1x202.5+60
    Pull downs 8x140 4x12x178.75
    Treadmill 7.9mph
    1) inclines 4x6,6,7,8x146.5
    Strap rows 4x6x140
    2) laterals 3x12,12,13x31.25's
    DB press 3x8,9,9x42.5'a
    3) 10-counts 3x6x55's
    4) 20/20's 5:24@9.1mph

    BJJ drilling 45 minutes
    Live 5x5:00.

  13. Wednesday 8/26/15

    Treadmill
    Warmup
    5:46@9.0
    5:46@9.1
    5:44@9.6

  14. Thursday 8/27/15
    BJJ live 9x5:00

    Friday 8/28/15
    Hips, swings, circles
    SSB squats 2x8x65 8x135 5x185 5x225 2x255 13x261 1x283 3x1x283+60
    SLDL 8x145 3x12x174
    Lever bar 10x2.5 4x8,9,10,11x5.5
    Treadmill 7.9mph
    1) glutes 3x7,7,8x174
    Vertical abs 3x12x107.5
    2) bag flips 3x8x120
    Rotations 3x10xmini+4-board
    3) 45 hypers 3x20x25
    4) 20/20's 6:00@9.1mph

  15. Saturday 8/29/15
    BJJ drilling 1:00
    Live 3x5:00


    Sunday 8/30/15
    Cuff
    DE bench 2x20x45 3x45+47 3x95+47 3x115+47 3x135+47 10x3x145+47
    DB bench 4x13,14,14,14x71.25's
    CS rows 8x255 3x12x299.5
    Treadmill 8.0mph
    1) band laterals 3x14x50
    CS fatz 3x8x248.5
    2) reverse greens 3x6,6,7x207
    DB curls 3x10x45's
    3) push-ups 3x18
    Inverts 3x18
    4) 20/20's 6:00@9.1mph

    No more extra band work for upper body until after October. I'm concentrating on cardio until I make a decision about this naga tournament in October.

  16. Monday 8/31/15
    Hips, swings, circles
    SSB DE box 2x8x65 added light bands 2x65 2x115 8x142.5+Lights
    DL 5x135 5x185 5x235 2x285 8x297 1x322 3x1x322+40
    GHR 4x10,10,11,11x14
    Fatz holds 4 sets
    Treadmill 8.0mph
    1) step-ups 3x6x67
    Horizontal abs 3x12x90
    2) DB Cleans 3x3x80
    Land mines 3x8x67
    3) 45 hypers 3x20x25
    4) 6:00@9.1mph

    Decent workout. Took a long time though.
  

  
 

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