5/3/1 and Grappling 4 fun Log

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  1. Thursday 11/14/13

    Hips and swings
    SSB Squats 8x65 8x135 5x185 3x225 2x245 12x261 13x203
    Lever bar 8x2.5 3x15,15,19x5
    SLDL 4x15x140
    Treadmill 6mph@4.5%
    1) reverse hypers 3x10x120
    Horizontal Abs 3x15,15,17x82.5
    2) bag flips 3x4x114
    Land mines 3x8x53
    3) 45 hypers 3x10,11,11x20

    Calves and wrist roller.

    Finally got in the gym. Decent but certainly not great. OHP tomorrow. Wrestling starts officially on Monday so I'm kind of in slow down mode until at least the first of the year. Then I'll start back to the regular meal plan and upping the volume and intensity slowly. Still planning out exactly what I want to do for this first cycle. Money is becoming a little bit of an issue right now, but that should loosen up as soon as spring hits. I already have the var, GW, and clomid. I still need test and some more test boosters for PCT as well as an ai and HCG. Looks like around $350. Also am out of T-500. If necessary I'll put off the cycle in favor of TB-500. That **** is my life line.


  2. Friday 11/15/13

    Rotator cuff
    DE Bench 20x45 added minis 3x45 3x85 4x3x106 mid 4x3x106 regular
    Military 8x45 5x95 5x115 3x135 8x141 17x110
    CS Rows 8x225 3x12x266.5 15x226
    Treadmill 6mph@4.5%
    1) log press 3x6,7,7x116
    CS rows fatz 3x6x225
    2) reverse green bench 3x8,9,9,8x187
    BB Curls 4x8x96
    3) dips 3x10x14
    Inverts 3x10x14
    GHR Sit-ups 3x15

    Extra bench and wrist roller volume.

    Mediocre workout.
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  3. Monday 11/18/13

    Hips and swings
    DE box squats SSB 8x65 2x65+80 2x115+80 8x2x141+80
    DL 5x135 5x185 3x235 2x285 11x306
    GHR 4x11,12,13,15xSingle mini
    Treadmill 6mph@4.5%
    1) SSB squats 3x7,7,9x179
    Vertical Abs 3x13x91
    2) DB cleans 3x3x62.5's
    Band rotations 3x8xchoked mini
    3) SLGM 3x11xGreen+mini

    Calves and wrist roller.

    Decent workout. First wrestling practice today. Went well. I might try and jump in and workout tomorrow.

  4. Double post, damned phone.

  5. Wednesday 11/20/13

    Rotator cuff and neck
    Bench 20x45 8x95 8x115 5x135 5x155 3x175 1x195 3x205 2x205 13x161.5
    Pulldowns 8x90 8x160 3x12x182.25 16x145
    Treadmill 6mph@5%
    1) bench 4x7,8,8,8x157
    Fatz Pulldowns 4x8x160
    2) laterals 3x8,8,9x35's
    Band MP 3x7,8,9x68.5
    3) 10-counts 3x3,4,4x52.5's
    DB shrugs 3x10x52.5's
    Roman chair 3x13,14,14xBW

    Extra triceps and wrist roller.
    BJJ. Drilling about 45 minutes. King of the guard about 10 minutes. Nice easy one.
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  6. Thursday 11/21/13

    Hips
    SSB squats 8x65 8x135 5x185 3x225 2x265 10x275.5 13x217.5
    SLDL 4x15x142.5
    Lever bar 8x2.5 3x15,15,20x5
    Treadmill 6mph@5%
    1) reverse hypers 3x10x120.5
    Horizontal abs 3x10x85
    2) log cleans 3x3,3,4x151.5
    Land mines 3x8x53.25
    3) 35 hypers 3x11x20

    Okay workout. Day early because I have a union meeting tomorrow evening.

  7. http://youtu.be/SZOmbMn8tNo


    275x10. Didn't feel too bad.

  8. Monday 11/25/13

    Cuff
    DE Bench 20x45 added mini's 3x45 3x65 3x85 4x3x106 mid 4x3x106 regular
    Military 8x45 5x95 5x115 3x135 1x145 4x149
    CS rows 8x225 3x12x267 15x227
    Treadmill 6mph@5%
    1) log 3x7x117
    CS Rows fatz 3x6,6,7x225
    2) reverse green bench 3x4x187.5
    BB Curls 3x4x97.5
    3) Push-ups 3x10xBW
    Inverts 3x10xBW feet up
    GHR sit-ups 3x15x7.5

    Extra bench and forearm work.

    Mediocre workout.

  9. Looks like no workout for a few days. I'm sick as ****. I launched last night like I never have before in my life. I can't even drink a cup of water at one time without getting sick. Figures.

  10. Monday 12/2/13

    Cuff and neck
    Bench 20x45 8x95 8x115 5x135 5x155 2x175 7x183.5 17x140.5
    Pulldowns 8x90 8x160 3x12x182.5 16x146.25
    Treadmill 6.1mph@5%
    1) DB bench 3x6x62.5's
    Fatz Pulldowns 3x8x160
    2) laterals 3x8,9,9x35's
    OHP 3x6,6,7x90
    3) 10-counts 3x4x52.5's
    Shrugs 3x10x52.5's
    Roman chair 3x10xBW

    Extra triceps and wrist roller.

    Finally got to work out after being sick for like 4 days. Wasn't great, but it was better than laying in bed. Body weight was wayyyy down, like 10-12 pounds down. I'm back to tracking macros earlier than anticipated. I'm gonna try for at least 2500Kcals a day till the end of the year. Should be able to if I can get some food stashed at work for before practice. That's what always kills me during wrestling season.

    Got on the mats today as well.

    Gi drilling 45 minutes. Did a pile of stuff in a short period of time.

  11. Wednesday 12/4/13

    Hips
    SSB squats 8x65 8x135 5x185 3x225 2x245 14x249
    45 hypers 4x16x25
    Lever bar 3x15,16,20x5
    Treadmill 6.1mph@5%
    1) reverse hypers 3x10x121
    Horizontal abs 3x10,11,13x85
    2) bag flips 3x4,4,6x114
    Land mines 3x8x53.5
    3) 45 hypers 3x11x20

    Calves and wrist roller.

    Pretty decent all things considered. Still a little light on calories but not by much.

  12. Thursday 12/5/13

    Rotator cuff
    DE Bench 20x45 3x45+74 3x65+74 3x85+74 3x105+74 4x3x122+74 mid 4x3x122+74 regular
    Military 8x45 5x95 5x115 2x125 10x133.5 18x102.5
    CS Rows 8x245 3x10,10,11x287 16x226
    Treadmill 6.1mph@5%
    1) log 3x7x117.5
    CS fatz 3x9x227
    2) 4-board 3x6x180
    DB curls 3x8x46.25
    3) push-ups 3x10,11,12
    Invert rows 3x10,11,12
    GHR sit-ups 3x16x7.5

    Extra bench and wrist roller.

    Not bad. Started a SARM's run today. Trying to get strength up some before my test run this spring.

  13. Loving the level of detail in your workouts man, will be following keenly. Keep going!

  14. Thanks man. Posting here keeps me honest. Hahaha.

  15. Monday 12/9/13

    DE SSB box 8x65 added lights 3x65 3x115 8x2x137.5
    DL (1/2" mats) 5x135 5x185 3x235 2x285 14x291.5
    GHR's 4x11,12,14,15xSingle mini
    Treadmill 6.1mph@5%
    1) 3" DL 3x6x211
    Vertical abs 3x15,15,12x91.5
    2) DB snatch 3x3x50.5
    Band rotations 3x8xmini+
    3) SLGM's 3x11,11,12xGreen+Mini

    Extra calves and wrist roller

    Pretty decent workout for a later one.

  16. Wednesday 12/11/13

    Rotator cuff and neck
    Bench 20x45 8x95 8x115 5x135 5x155 2x175 1x185 7x194 17x151
    Pulldowns 8x90 8x160 3x12x182.75 17x146.25
    Treadmill 6.2mph@5%
    1) bench 3x8,8,9x157.5
    Strap low rows 3x10,12,15x70 (too light)
    2) laterals 3x9x35's
    Fat OHP 3x6,7,9x90.5
    3) 10-counts 3x4x52.5's
    DB shrugs 3x10x52.5's
    Roman chair 3x11xBW

    Extra triceps and wrist roller.

    Pretty good workout. I am eating a ton and moderately dirty. I'm piling in around 3K a day which is a lot for me. I'm used to around 2K because I'm always watching my weight during BJJ 'season'.

  17. Friday 12/13/13

    Hips and swings
    SSB squats 8x65 8x135 5x185 5x225 2x255 14x263.5 14x205
    45 hypers 4x18x25
    Lever bar 8x2.5 3x15,17,20x5
    Treadmill 6.2mph @5%
    1) reverse hypers 3x10x121.5
    Horizontal abs 3c11,13,16x85
    2) log cleans 3x3,4,4x152
    Land mines 3x8x53.75
    3) 45 hypers 3x11x20

    Calves and forearms.

    Pretty good squat. Log cleans killed me though. I had a tremendous leg and back pump. Not sure if it's coincidence or the LGD. Who knows. I did bump up to 5mg's so I'm thinking its the LGD. Military Monday. If this stuff works as well as advertised I'm gonna switch to 4 days a week for a little while and see how it goes.

  18. Sunday 12/15/13

    BJJ drilling 1 hour.


    Monday 12/16/13
    Rotator cuff
    DE bench 20x45 3x45+74 3x65+74 3x85+74 3x105+74 4x3x122.5+74 mid 4x3x122.5+74 reg.
    military 8x45 5x95 5x115 3x135 10x141.5 18x110
    CS rows 8x245 3x10,10,11x287 18x227
    Treadmill 6.2 mph@5%
    1) log 3x7,7,8x118
    CS rows fatz 3x9,10,10x228
    2) 4-board 3x6,7,7x180
    DB curls 3x8,8,9x46.25's
    3) push-ups 3x11,12,13
    Inverts 3x11,11,13
    GHR sit-ups 2x16,17x2.5

    Extra bench and wrist roller.

    Pretty decent workout. I think the LGD is kicking. I was wary and thinking it might have been placebo, but I'm thinking it's working. I'll know for sure after bench and squats next week. I'm supposed to DE squat and DL Wednesday but I may have to push to Friday. I am still monster sore from squatting on Friday.

  19. Solid sessions as usual dude
    Controlled Labs Board Rep
    sean@ControlledLabs.com
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  20. Thanks Sean. I'm still grinding away. Slow and steady, at least the slow part. Hahaha.

    Wednesday 1218/13
    Hips and swings
    DE SSB box 8x65 added lights 2x65 2x116 8x2x138.5
    DL (1/2") 5x135 5x185 5x235 2x285 13x308.5
    GHR 4x11,12,15,15xSingle micro (about killed me)
    Treadmill 6.2mph@5%
    1) SSB squats 3x8,8,11x180
    Vertical abs 3x15x91.75
    2) DB cleans 3x3,3,4x63
    Band rotations 3x6xMonster
    3) SLGM 3x11xGreen+Mini

    Pretty decent session. Hams and quads are wasted. Bench in a few days. Need to get more calories I think.

    BJJ drilling 1 hour. Side control stuff from top.

  21. Friday 12/20/13

    Rotator cuff and neck
    Bench 20x45 8x95 8x115 5x135 5x155 2x175 1x195 5x205 3x205 15x162
    Pulldowns 8x90 8x160 3x12x183 8x160
    Treadmill 6.4mph@5%
    1) DB Bench 3x6,7,8x62.5's
    Belt rows 3x10,12,12x80
    2) laterals 3x9,9,10x35's
    Fat OHP 3x7,8,12x91
    3) 10-counts 3x4x52.5's
    Roman chair 3x11,11,12

    Extra triceps and wrist roller.

    Really good workout. LGD has definitely kicked. Body weight was at 196.8. Little bloated as planned for bench day. My bench is my weakest lift. Picked up 2 reps on 95% set and more on assistance and accessory stuff. Squats Tuesday. Looking for a real good day. When my squat goes up, everything goes up.

  22. Saturday 12/21/13

    Wrestling practice
    30 minutes of drilling and 20 minutes live. Felt decent for an old man.

    Monday 12/23/13
    Hips and swings
    SSB Squats 8x65 8x135 5x185 5x225 2x265 12x278 14x225
    45 hypers 4x19x25
    Lever bar 8x2.5 3x17,18,20x5
    Treadmill 6.4mph@5%
    1) reverse hypers 3x10x122
    Horizontal abs 3x12,15,16x85.5
    2) bag flips 3x4,4,6x114
    Land mines 3x8x55
    3) 45 hypers 3x11x20

    Skipped calves and forearms today. Pretty good workout. Picked up 2 extra reps at 95% this cycle over last. Feeling stronger finally. Off until Thursday most likely.

    278x12

    http://youtu.be/I4zpVe14rV4

  23. Thursday 12/26/13

    Rotor cuff
    DE bench 20x45 3x45+74 3x85+74 3x105+74 4x3x122.5+74 4x3x122.5+74
    Military 8x45 5x95 5x115 3x135 1x145 7x150 15x118
    CS rows 8x245 3x10,11,13x287.5
    Treadmill 6.4mph@5%
    1) log 3x8x118
    CS fatz rows 3x10x228.5
    2) 4-board 3x7,7,8x180
    DB curls 3x6x47.5's
    3) push-ups 3x12,12,14xBW
    Inverts 3x12,12,13xBW
    GHR sit-ups 3x10x10

    Extra bench and wrist roller.

    Very good workout. LGD is working. Weight closing in on 200.

  24. Sunday 12/29/13

    Hips
    SSB DE squats 8x65 added light bands 2x65 2x115 8x2x139
    DL (1/2") 5x135 5x185 5x235 2x285 1x315 3x325.5 and bang tweaked my back.

    Bagged it here. Luckily it doesn't seem as bad as usual. I'll see how it feels tomorrow. Wanted to bench Tuesday. It was my own fault. All amped up and lost concentration on form. Dumb assed rookie mistake.

  25. Monday 12/30/13

    Rotator cuff, neck
    Bench 20x45 8x95 8x115 5x135 5x155 2x175 13x184 1x205.5(95%) 8x162
    Pulldowns 8x90 8x160 3x12,12,13x183.75 10x160
    Treadmill 6.5mph@5%
    1) bench 3x8,9,10x158
    Strap rows 3x8,8,10x90
    2) laterals 3x9,10,10x35.75's
    DB Press 3x9x45's
    3) 10-counts 3x4x52.5's
    Roman chair 3x11xBW

    Extra triceps and wrist roller.

    Very good workout, especially after yesterday's debacle. Back if feeling better. Part of the problem is I can't just lay on my back and sleep at night and let it relax. I'm flipping and flopping and in twisted positions all night.
    I'm gonna keep hitting the PVC roller and I'm hoping to do a squat workout without the squat, on Wednesday. I'm hoping that will fix me up.
    Also one more change for squat, bench, and DL. I'm adding in some singles again. I'm gonna do 95%, 97.5%, and 100% of working max for singles each week, respectively. Nothing too hard just need to feel a little weight in my hands.
    Body weight was 201.2 today after a shake. Weight is starting to add up.
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