5/3/1 and Grappling 4 fun Log

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  1. Sunday 5/18/14

    No Gi live 8x4:00

    Tough day.

    Monday 5/19/14
    Hips, swings, TKE's
    SSB squats 2x8x65 8x135 5x185 5x225 2x275 2x305 14x313.5 7x330
    SSBGM's 5x105 3x14,14,15x126.5
    Treadmill 9.5mph@5%
    1) reverse hypers 3x10x132.5
    Horizontal abs 3x12,1213x105
    2) bag flips 3x8,10,10x114
    Land mines 3x8x60
    3) lunges 3x8x20's
    4) 20/20's 5:00@11mph@5%

  2. Tuesday 5/20/14

    Drilling about 40 minutes
    Live 8x5:00

    Wednesday, off.

    Thursday 5/22/14
    BJJ live 7x5:00

    Making weight and weighing in tomorrow.

  3. Saturday

    BJJ competition
    Ended up having to stay in blue and not move up due to lack of higher belts. Went 2-0 got first. Then hammered Five Guys and a DQ Blizzard.

  4. Sunday 5/25/14

    DE bench 20x45 3x45+54 3x95+54 3x115+54
    OHP 8x45 5x95 5x115 2x135 1x145 11x155
    CS rows 8x245 3x15x292
    Treadmill 9.5mph@5%
    1) log 3x4,4,5x145
    CS fatz 3x11x239
    2) 4-boards 3x12x183.5
    DB curls 3x8,9,9x50's
    3) push-ups 3x18,19,20x14
    Inverts 3x15x14
    GHR sit-ups 2x15x15
    4) 20/20's 4:[email protected]@5%

    No extra today. Shoulder is feeling like crap.

  5. Tuesday 5/26/14

    Hips, swings, band leg extensions.
    DE squats 8x65 Added lights and minis 2x65 2x115 12x2x156.5
    DL 5x135 5x185 5x235 2x285 1x315 bam tweaked my back. Being a dumb ass and not concentrating and pushing out against my belt. Stupidity. Feeling decent today. Benching tomorrow. Getting this next cycle started a day earlier. Shoulder has been ****ty but I just fired 5 units of TB-500 so I should be ready to go tomorrow. Starting to load on it this month.

  6. Saturday 5/31/14

    Cuff and neck
    Bench 20x45 8x95 5x135 5x155 3x175 1x185 17x193.5 8x216.5
    Pulldowns 8x140 4x15x176
    Treadmill 8mph@5%
    1) DB bench 3x11,11,12x70's
    Strap rows 3x10x125.5
    2) laterals 3x14x40's
    Shrugs 3x8x135
    3) 10-counts 3x4x52.5's
    4) 20/20's 4:30@10mph@5%

    Extra triceps and face pulls.

    Pretty decent. Shoulder was feeling it but I got through. Limiting OHP a little bit. Hoping that helps. Also no more chins, sucks but I think it is contributing to the shoulder problems. We shall see. Squats Monday most likely.

    Going back on eating plan a few days early. I was planning on cheating through the weekend and starting on Monday, but I felt like crap at the end of this workout. In fact I almost threw up. So I'm starting now. I housed a whole bag of double stuffed Oreos last night and then again this morning with breakfast and it was overload. Haha. I never seem to learn my lesson post weight cut. Lol.

  7. Monday 6/2/14

    Hips, swings, leg extensions
    SSB squats 2x8x65 8x135 5x185 5x225 2x275 15x283.5 6x317 15x217
    SLDL 8x115 3x15x150
    Treadmill 8mph@5%
    1) reverse hypers 3x10x133
    Horizontal abs 3x12,13,13x105
    2) log cleans 3x5x157.5
    Land mines 3x8x70.25
    3) step-ups 3x6,7,7x25's
    4) 20/20's 4:40@10mph@5%

    Calves, abs, wrist roller.

    Not bad. Taking it a little easier this cycle to let my knees heal up a little.

  8. Missed BJJ yesterday due to the road being closed because of an accident. Got about 10 miles then sat in traffic for 20 minutes before I turned around.

    Wednesday 6/4/14
    DE bench 20x45 added mini's 3x45 3x85 3x105 10x3x120
    OHP 8x45 8x95 3x15x115
    Crocs 8x65 3x14,14,18x87.5 straps on last
    Treadmill 8.1mph@5%
    1) log 3x4,5,6x145
    Fatz DB rows 3x10,11,11x50's
    2) close grip fatz 3x11,11,12x155.5
    BB curls 3x8,9,9x104
    3) push-ups 3x10,12,13x20
    Inverts 3x10x20
    GHR sit-ups 2x16x15
    4) 20/20's 4:50@10mph@5%

    Extra triceps and face pulls.

    Pretty decent. Had to dump heavy OHP for a while until the shoulder is 100%. Giving me. Fair bit of trouble right now.

  9. Friday 6/6/14

    Hips, swings, extensions
    DE box 2x8x65 2x65+54 2x115+54 10x2x158+54
    DL (1/2") 5x135 5x185 5x235 2x285 1x305 16x313.5 6x350
    GHR 4x10xSingle micro+5
    Treadmill 8.1mph@5%
    1) SSB box squats 3x6,7,8x215
    Vertical ab strap 3x20x90
    2) DB cleans 3x4,5,5x70's
    Side bends 3x12x47.5's
    3) Glute bridge 3x6x146.5
    4) 20/20's 5:00@10mph@5%

    No extra tonight. Took me a long time to finish. Decent workout. Bench Sunday and back to jits starting Tuesday. Gotta find a tournament for before my beach trip.

  10. Sunday 6/8/14

    Cuff and neck
    Bench 2x20x45 8x95 8x135 5x155 3x175 2x195 15x205 8x222
    Pulldowns 8x140 4x15x177
    Treadmill 8.2mph@5%
    1) fat bb bench 3x10,11,12x168.5
    Strap rows 3x10,10,11x126
    2) laterals 3x14,14,15x40's
    Shrugs 3x8x155
    3) 10-counts 3x4,4,5x52.5's
    4) 20/20's 5:05@10mph@5%

    Extra triceps and band pulls.

    Pretty decent. Shoulder was hurting but once it warms up its good. Squats tomorrow. Knees are feeling good for a change.

  11. Tuesday

    Hips, swings, extensions
    SSB squats 2x8x65 8x135 5x185 5x225 2x275 1x295 15x300 7x324 15x233
    SLDL 8x115 3x15x151.5
    Treadmill 8.2mph@5%
    1) reverse hypers 3x10x133.5
    Horizontal abs 3x20x70
    2) bag flips 3x8x114
    Land mines 3x8x60.5
    3) step-ups 3x8x27.5
    4) 20/20's 5:10@10mph@5%

    BJJ drilling 1:15
    No live tonight.

  12. Wednesday 6/11/14

    DE bench 20x45 add mini's 3x45 :x85 3x105 5x3x122 close 5x3x122 pinky
    Military 15x45 8x95 3x15x116
    Crocs 8x70 3x15,15,19x88 last with straps
    Treadmill 8.3mph@5%
    1) log 3x5,5,7x145
    Fatz DB rows 3x11x50's
    2) close grips 3x12x156
    Curls 3x9x105
    3) push-ups 3x12,13,15x20
    Inverts 3x10,10,11x20
    GHR sit-ups 2x16x15
    4) 20/20's 5:15@10mph@4%

    Extra triceps and face pulls.

    Shoulder still not great. Ordered bpc-157 today. See what happens.

  13. Thursday 6/12/14

    Live 7x5:00

    Saturday 6/14/14
    Hips, swings, extensions
    SSB box 2x8x65 2x65+80 2x115+80 10x2x160+80
    DL (1/2") 5x135 5x185 5x235 2x285 1x315 15x331 7x358
    GHR 4x10,10,10,11xSingle micro+5
    Treadmill 8.4mph@5%
    1) sumo 3x8x195
    Vertical abs 3x20x90.5
    2) DB snatch 3x5x56
    Side bends 3x13x47.5
    3) Glute bridge 3x6,6,7x146
    4) 20/20's 5:00@10mph@5%

    Decent workout. Extra rep on 97.5%.

    Sunday 6/15/14
    Cuff and neck
    Bench 2x20x45 8x95 5x135 5x155 5x175 2x195 1x205 12x216.5 8x227.5
    Pulldowns 8x140 4x15x178
    Treadmill 8.5mph@5%
    1) DB bench 3x11,12,14x70's
    Strap rows 3x10,11,11x126.5
    2) laterals 3x14,15,15x40's
    BB shrugs 3x8x175
    3) 10-counts 3x4,5,5x52.5's
    4) 20/20's 5:00@10mph@5%

    Extra triceps and band pulls. Decent session. Shoulder still hurting.

  14. Tuesday 6/17/14

    Hips, swings, extensions
    SSB squats 2x8x65 8x135 5x185 5x235 2x275 1x305 11x316
    SLDL 8x115 3x15x153
    Treadmill 8.5mph@5%
    1) reverse hypers 3x10x134
    Horizontal abs 3x20x70 1/4
    2) log cleans 3x5x158
    Land mines 3x8x60.75
    3) step ups 3x6x30's
    4) 20/20's 5:00@10mph@5%

    Mediocre workout. Pretty tired. First day of manual labor today. Stripped shingles off a roof. Wore me out. It'll take a week or so to get used to it. Knees where also feeling it. Need to figure something out.

    Contemplating a change in programming after I get back from the beach. Thinking about westside template for a while to bring up my max strength and take a little pressure off my knees.

  15. Thursday 6/19/14

    DE bench 2x20x45 added minis 3x45 3x85 3x105 5x3x123.5 close 5x3x123.5 pinky
    Military 15x45 8x95 3x15,15,17x117
    Crocs 8x70 3x16,16,20x88.5
    Treadmill 8.6mph@5%
    1) log 3x5,6,7x145
    DB fatz rows 3x11,11,12x50's
    2) close grips 3x12,12,13x156
    BB curls 3x6,7,8x95
    3) push-ups 3x12,14,16x20
    Inverts 3x10,11,13x20
    GHR sit-ups 2x16,17x15
    4) 20/20's 5:00@10mph@5%

    Extra triceps and face pulls.

    Drilling 15 minutes
    Live 7x5:00

  16. Saturday 6/21/14

    Hips, swings, extensions
    SSB DE box 2x8x65 2x65+87 2x115+87 2x155+87 10x2x162.5+87
    DL (1/2" deficit) 5x135 5x185 5x235 2x285 1x335 13x350
    GHR 4x10,10,11,11x Single micro+5

    Called it there. Back was fried from working on a roof most of the week. Decent DL considering how my back felt. Need to get back onto normal days but its not gonna happen next week either. Hopefully I can wrap up this roof next week and get back on schedule.

  17. Monday 6/23/14

    Cuff and neck
    Bench 2x20x45 8x95 8x135 5x155 3x175 1x185 18x195.5 9x218.5
    Pulldowns 8x140 4x15x180
    Treadmill 8.6mph@5%
    1) fat grips bench 3x11x169
    Strap rows 3x11,11,12x121.5
    2) laterals 3x15x40's
    Shrugs 3x8x185
    3) 10-counts 3x5x52.5's
    4) 20/20's 5:00@10mph@5%

    Extra triceps and band work.

    Pretty good workout. Shoulder making very slight progress, but progress none the less. I'll take it. Have bpc-157 on its way.

  18. Wednesday 6/25/14

    Hips, swings, extensions
    SSB squats 2x8x65 8x135 5x185 5x235 2x275 20x285 7x318 18x218
    SSBGM's 8x105 3x14,15,15x127
    Treadmill 8.6mph@5%
    1) reverse hypers 3x10x135
    Horizontal abs 3x21x70.5
    2) bag flips 3x8x114
    Land mines 3x8x61
    3) split squats 3x8x11.5
    4) 20/20's 5:[email protected]@5%

    Very good workout. Knees felt good. Had one bad rep on 318 because I actually sat back too far.

  19. Missed BJJ Thursday. Worked too late.

    Friday 6/27/14
    DE bench 2x20x45 3x45+60 3x95+60 3x115+60
    5x3x133+60 mid 5x3x133+60 pinky
    DB OHP 10x20's 10x40's 3x15,15,16x50's
    CS rows 8x245 3x15x278
    Treadmill 8.7mph@5%
    1) log 3x6,6,7x145
    CS Fatz rows 3x8x236.5
    2) reverse green bench 3x12x201
    DB curls 3x9x50's
    3) push-ups 3x13,16,18x20
    Inverts 3x12,12,13x20
    GHR sit-ups 2x10x16.25
    4) 20/20's 5:[email protected]@5%

    Extra triceps and face pulls.

    Pretty decent except the log. Was fatigued from roofing all day.

    DL either Sunday or Monday. One more day on the roof and I should be done.

  20. Sunday 6/29/14

    Hips, swings, extensions
    SSB DE box 8x65 added lights and mini's 2x65 2x115 10x2x156
    DL (1") 5x135 5x185 5x235 2x285 1x305 17x315 7x351.5
    GHR 4x11,11,11,13xSingle micro+5
    Treadmill 8.7mph@5%
    1) SSB box 3x5,5,6x225
    Vertical abs 3x21x90.75
    2) DB cleans 3x5x70
    Side bends 3x15x47.5
    3) Glute bridges 3x6,7,7x147.5
    4) 20/20's 5:[email protected]@5%

    Calves 5 sets.

    Pretty good workout. Hoping to bench Tuesday, Wednesday at the latest. I need to squat Thursday since I have a picnic Friday.

  21. Tuesday

    Cuff and neck
    Bench 2x20x45 8x95 8x135 5x155 3x175 1x195 16x207 9x225
    Pulldowns 8x140 4x15x180.5
    Treadmill 8.8mph@5%
    1) DB bench 2x13,14,13x71.25's
    Strap rows 3x11,12,12x123
    2) laterals 3x15x35's
    Shrugs 3x9x186
    3) 10-counts 3x5x52.5's
    4) 20/20's 6:[email protected]@5%

    Extra triceps and band work. Good workout.

    Drilling 1 hour
    Live 6x2:00 from half guard positions.

  22. BJJ drilling 1 hour

    Live 6x2:00 back and forth from half guard.

  23. Thursday 7/3/14

    Hips, swings, extensions
    SSB squats 2x8x65 8x135 5x185 5x235 2x275 1x295 18x301.5 7x327
    SSBGM's 8x115 3x15x128
    Treadmill 8.8mph@5%
    1) reverse hypers 3x11x135
    Horizontal abs 3x22x70.75
    2) log cleans 3x5x158.5
    Land mines 3x8x61
    3) split squats 3x8x12
    4) 20/20's 7:[email protected]@5%

    Calves 5 sets.

    Good squat workout again. Knees have been feeling good and so have hips.

  24. Sunday 7/6/14

    DE bench 2x20x45 3x45+67 3x95+67 3x115+67
    5x3x133.5+67 mid 5x3x133.5+67 pinky
    OHP DB 10x20's 8x40's 3x16,17,18x50's
    CS Rows palms facing 8x245 3x15,15,16x279
    Treadmill 8.8mph@5%
    1) log 3x6,7,7x145
    CS Fatz 3x9x237
    2) reverse green bench 3x12x201.5
    DB curls 3x10,10,9x50's
    3) push-ups 3x17,17,20x20
    Inverts 3x13x20
    GHR sit-ups 2x10,11x16.25
    4) 20/20's 8:[email protected]@5%

    Extra band push downs and face pulls.

    Good workout. Shoulder feeling better. Been pinning 1/2 unit of bpc-157 each day into the delt. Gonna keep at it for another two weeks.

  25. Monday 7/7/14

    Hips, swings, extensions, foam roller
    SSB box 2x8x65 added lights and Mini's 2x65 2x115 10x2x157.5
    DL (1" deficit) 5x135 5x185 5x235 2x285 1x315 16x333 6x361
    GHR 4x11,11,12,14xSingle micro+5lbs
    Treadmill 8.8mph@5%
    1) sumo 3x8,8,9x196.5
    Vertical abs 3x21,21,22x91
    2) DB snatch 3x5x56.25
    Side bends 3x15x47.5
    3) Glute bridge 3x7,7,8x138 (misload-supposed to be 148 )
    4) 20/20's 9:[email protected]@5%

    Calves and wrist roller.

  26. Tuesday 7/8/14

    BJJ drilling 45 minutes
    Live 8x4:00 from half guard

    Wednesday 7/9/14
    Cuff and neck
    Bench 2x20x45 8x95 8x135 5x155 3x175 2x195 1x215 13x218.5
    Pulldowns 8x140 4x15,16,16,16x180.75
    Treadmill 8.8mph@5%
    1) fatz BB bench 3x11,12,13x170
    Strap rows 3x12,13,13x123.25
    2) laterals 3x16x35's
    Shrugs 3x10x187
    3) 10-counts 3x5x52.5's
    4) 20/20's 11:[email protected]@5%

    Extra triceps and band work. Last day of sprints before 5k on Saturday. The daughter chickened out so I'm running solo, which I'm not happy about.
    Decent workout considering I smashed up my wrist pretty badly. Freak accident today at the house. I slipped and fell on a wet floor and put my hands back to catch my fall. Jammed it bad.

    I checked my weight post workout and it was down to 195.5. Guessing I'm walking around at about 198.5 or so. Less than I thought, so I'm happy there. The 13x218.5 is really close to an all time PR. I looked up in my logs and my best ever was 10x225 but that was at 228 BW so I'm thinking this is actually better comparatively. Gonna get some more extra kcals in. Like to be >200 to start pct.

  27. Missed BJJ Thursday because of working late out of town.

    Friday 7/11/14
    Hips, swings, extensions, roller
    SSB squats 2x8x65 8x135 5x185 5x225 2x275 1x315 13x318.5 8x335 10x251.5
    SSBGM's 8x115 3x15x130
    Treadmill 8.8mph@5%
    1) reverse hypers 3x11,11,12x135
    Horizontal abs 3x22x71.25
    2) bag flips 3x8x114
    Landlines 3x8x61
    3) split squats 3x6x20

    Calves and wrist rollers.

    Decent workout. Little mixed. Missed 2reps on 95% set but got an extra on training max. I think I'm starting to suffer from cns burnout possibly.

    5k tomorrow, reluctantly. Was supposed to run it with the daughter, but it was too much for her. My fault. She did a mile without training in march, I thought she could handle it if she trained, but I guess I bit off too much for her. Mental toughness isn't there yet. Guess she was too young.

  28. First post in a few days.

    Saturday 7/12/14
    5k. 26:02. Top ten worst ideas I've ever had and I've had some bad ones. Never again. I was trashed until yesterday. I tried OHP workout Monday and had to stop after warmups. It as awful.

    On vacation at the beach now. Lifted on a small commercial place. Not bad, not great. Friendly and let Me do what I wanted.

    DE bench 10x3x135
    OHP DB 3x15x55's
    Row machine 3 sets
    Push press 3 sets up to 145. Wrist is jacked.
    DB rows 3x10x50's
    Band push downs
    Face pulls
    Vertical an strap
    20/20's 5:00

  29. Friday 7/18/14

    DE box regular bar 2x8x45 2x135 2x2x185 2x2x205 2x2x225
    DL 5x135 5x225 3x275 10x315
    Leg press strip set starting with 10 plates
    Seated leg curls 3 sets with last one a strip set
    Standing calves 3 sets
    Band GM's 2x20x2 purples

    Decent workout. Sore as **** in the legs. Leg press is the culprit.

  30. Sunday 7/20/14

    Cuff and neck
    Bench 2x20x45 8x95 8x135 5x155 3x175 2x195 1x215 10x225
    Pulldowns 4 sets finished at like 215 had a different bar that I liked.
    DB bench 15x70's 15x75's 12x80's
    Row machine up to 15x235. Was a really cool machine very different stroke to it. Was good.
    Laterals and shrugs 3 sets
    Band push downs and face pulls 2 sets.


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