5/3/1 and Grappling 4 fun Log

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  1. Tuesday 7/22/14

    Squats 2x8x45 8x135 5x185 10x225 10x235 15x245
    SLDL 5x95 3x15x145
    Vertical abs 3x20x100

  2. Thursday 7/24/14

    DE bench 5x3x135 5x3x145
    OHP DB's 3x15x60's
    Crocs 2x15x90 10x100
    HS shoulder 3 sets
    HS row 3 sets.

    Called it there. Wrist was screaming.

  3. Monday 7/28/14

    Cuff and neck
    Bench 2x20x45 8x95 8x135 5x155 3x175 2x185 16x196.5 6x220
    Pulldowns 8x150 4x15,16,16x181
    Treadmill [email protected]%
    1) DB bench 3x13,14,14x71 1/4's
    Strap rows 3x12x124
    2) laterals 3x17x35's
    Shrugs 3x6x190
    3) 10-counts 3x4x50's

    Called it there. Awful workout. Man did I get way out of shape in a short period of time. Hopefully it comes back quick. Had to skip 20/20's and extra triceps.

  4. Tuesday 7/29/14

    Hip mobility 3x10
    5:[email protected]@0%
    5:[email protected]@0%
    5:[email protected]@0%

    Judo throws all night. About killed my old bones.

  5. Wednesday 7/30/14

    Hips, swings, extensions, hurdle mobility
    SSB squats 2x8x65 8x135 5x185 5x225 2x275 15x286.5 6x320 18x219
    SLDL 8x125 3x15x154
    Treadmill [email protected]%
    1) reverse hypers 3x11,12,12x135
    Horizontal abs 3x23x71.5
    2) log cleans 3x4,5,5x160
    Land mines 3x8x61.25
    3) lunges 3x5,5,8x22.5's
    4) 20/20's 3:[email protected]@5%

    Calves and wrist roller.

    Pretty decent workout back. Getting better already. Sprints and BJJ tomorrow. OHP Friday.

  6. Thursday 8/31/14

    5:[email protected]@0%
    5:[email protected]@0%
    5:[email protected]@0%

    Live 7x5:00

  7. Friday 8/1/14

    DE bench 2x8x45 added mini's 3x45 3x95 3x115
    5x3x124 mid 5x3x124 pinky
    OHP fat bar 8x45 8x97.5 3x15,16,17x117.5
    CS rows 8x245 3x15,15,16x292.5
    Treadmill [email protected]%
    1) log 3x4,5,6x145
    CS rows fatz 3x11x240
    2) 4-board 3x12x185
    DB Curls 3x9x50's
    3) push-ups 3x13x20
    Inverts 3x11x20
    4) 20/20's 4:[email protected]@0%

  8. Monday 8/4/14

    Hips and swings
    DE SSB box 2x8x65 2x65+94 2x115+94 10x2x165+94
    DL (1 1/2" deficit) 5x135 5x185 5x235 2x285 1x305 15x316.5 4x353
    GHR 4x8,9,9,10x single mini
    Treadmill [email protected]%
    1) SSB box squats 3x5,6,6x225
    Vertical abs 3x21x91
    2) DB cleans 3x5,5,6x70
    Side bends 3x15x47.5
    3) Glute bridges 3x7x148
    4) 20/20's 5:[email protected]@5%

  9. Tuesday 8/5/14

    Treadmill 20/20's

    5:[email protected]@0%
    5:[email protected]@0%
    5:[email protected]@0%

    drilling 1:15
    Live 2x5:00

  10. Wednesday 8/6/14

    Cuff and neck
    Bench 2x20x45 8x95 8x135 5x155 5x175 2x195 1x205 15x208 8x225
    Pulldowns 8x150 4x16,16,16,17x181
    Treadmill [email protected]%
    1) fatz bench 3x12,12,13x170
    Strap rows 3x10x125
    2) laterals 3x17,17,18x35's
    Shrugs 3x6,6,7x190.5
    3) 10-counts 3x5,6.6x50's
    4) 20/20's 5:[email protected]@5%

    Extra triceps and upper back.

    Good workout.

  11. Well finally decided to change programming. After a terrible squat Friday, I decided to take a good look at things and I'm just burned out mentally and physically on 5/3/1. I moving to conjugated for at least the next year. I've done conjugated before and it worked decent for me. I was in constant diet mode as I was fighting 155 at the time and in perpetual weigh maintenance, but was still able to increase maximum strength and explosiveness while maintaining solid fight conditioning. This will be similar. I went through a little over 40 cycles of 5/3/1 and it was great and I will come back to it, I just need a different look for a while.
    I have 4 ME exercises for each lift and I will rotate them every three workouts to start. This could change as things progress. Upper will be reverse band bench, floor press, close grip inclines, sling shot. The lower will be reverse free squats, reverse DL, box SSB, and chain SSBGM's. assistance will be relatively the same, accessory will be identical to know.

    Monday 8/11/14
    Bench 2x20x45 8x95 5x135 added reverse greens 3x185 3x205 3x225 4x3x245 2x3x255 2x3x265
    Pulldowns 8x150 4x16,16,17,18x181
    Treadmill [email protected]%
    1) DB bench 3x14,14,15x71 1/4's
    Strap rows 3x10x125.25
    2) laterals 3x17,17,18x35's
    Shrugs 3x6,7,7x191
    3) 10-counts 3x6,6,8x50's
    4) 20/20's 5:[email protected]@5%

    Extra triceps and upper back

    Later Thai rounds (first time in 4 years or so) 3x2:00

    Tuesday 8/12/14

    BJJ drilling 1:30.

  12. Back after missing two days last week due to another unexpected death on the family.

    Monday 8/16/14
    SSBGM's 2x8x65 8x95 5x115 3x10,11,11x130.5
    Lever bar 5x8x2.5
    Treadmill [email protected]%
    1) reverse hypers 3x10x135.5
    Horizontal abs 3x20,21,21x71.75
    2) bag flips 3x4,4,6x114
    Land mines 3x8x61.5
    3) pull throughs 3x10,12,12x40
    4) 20/20's 5:[email protected]@5%

    Calves 4 sets. Not bad workout.
    Taking of from heavy lower work for a while. Hips are toast.

    Thai boxing.
    Light padwork 5x3:00.

  13. Tuesday 8/19/14

    BJJ drilling 1 hour
    Live 5x5:00

    Wednesday 8/20/14
    DE bench fat bar 2x20x45 added mini's 3x45 3x95 3x115 5x3x125 mid grip 5x3x125 pinky
    OHP 8x45 8x98 3x16,16,18x118
    CS rows 8x245 3x10x295
    Treadmill [email protected]%
    1) Log 3x5,6,6x145
    CS fatz 3x6x242.5
    2) 4-board 3x6,6,8x191.5
    DB curls 3x9,9,10x50's
    3) push-ups 3x13,15,17x20
    Inverts 3x11,12,12x20
    GHR sit-ups 2x6,7,x20
    4) 20/20's 5:[email protected]%

    Push downs and face pulls.

    Decent workout.

  14. Skipped BJJ to do rehab on groin and give it some rest.

    Friday 8/22/14
    GHR 2x8xBW 4x9,9,10,11x Single mini
    Wrist roller 5x2,2,1,1,1x45.25
    Treadmill [email protected]%
    1) KB swings 3x8x50
    Vertical abs 3x21x91.25
    2) DB cleans 3x5,6,6x70
    Side bends 3x10x50
    3) Glute bridge 3x7,8,9x138.5
    4) 20/20's 5:[email protected]@5%


    Decent workout. These are nothing special without squats and deads.

    Saturday 8/23/14

    Thai rounds 3x3:00. Decent clip. Nothing too strenuous.

  15. Monday 8/25/14

    Bench 2x20x45 8x95 5x135 added reverse green 3x185 3x225 3x245 4x3x265 2x3x275 1x285 1x295 1x305
    Pulldowns 8x150 4x12x182.5
    Treadmill 8.1 [email protected]%
    1) fatz bench 3x6,6,7x172.5
    Strap rows 3x10x125.5
    2) laterals 3x17,18,18x35's
    Shrugs 3x7x191.5
    3) 10-counts 3x6,7,8x50's
    GHR sit-ups 2x7x20
    4) 20/20's 5:[email protected]@5%

    Extra triceps and upper back.

    Decent workout. PR on reverse band by default. I'd like to get 315 next week. We shall see.

    Thai pads 3x3:00 moderate pace. Shoulders were a little blown out from lifting.

  16. Tuesday 8/26/14

    BJJ drilling 1 hour
    Live 4x5:00 all out of side control

    Wednesday 8/27/14
    SSBGM's 2x&x65 8x95 8x115 3x11x130.5
    Lever bar 5x8,8,10,10,16x2.5
    Treadmill [email protected]%
    1) reverse hypers 3x10x136
    Horizontal abs 3x20x72
    2) log cleans 3x5x160
    Land mines 3x8x61.75
    3) 45 hypers 3x15,16,17xBW
    4) 20/20's [email protected]%

    Decent, nothing to write mom about.

    That box
    Hands only 2x3:00

  17. Friday 8/29/13

    DE bench 2x20x45 added mini's 3x45 3x95 3x115 5x3x125.5 mid 5x3x125.5 pinky
    OHP 8x45 8x100 3x15x120
    CS rows 8x245 3x10,10,12x295
    Treadmill [email protected]%
    1) log 3x6x145
    CS Fatz 3x6,6,7x242.5
    2) 4-board 3x6,8.8x192
    DB curls 3x6,6,7x51 1/4's
    3) push-ups 3x15,16,17x20
    Inverts 3x12,12,13x20
    GHR sit-ups 2x7x20
    4) 20/20's 5:[email protected]@5%

    Extra triceps and band work.

    Pretty decent considering how late it was.

  18. Tuesday 9/2/14

    GHR 2x8x65 4x10,10,10,11xSingle mini
    Wrist roller 5x2,2,1,1,2x45 1/2
    Treadmill [email protected]%
    1) KB Swings 3x8x51 1/4
    Vertical abs 3x21,21,22x91 1/2
    2) DB snatch 3x5x56.5
    Side bends 3x10,10,11x50
    3) Glute bridges 3x8,8,9x139
    4) 20/20's 5:[email protected]@5%

    Decent, nothing special.

    BJJ. Went over but didn't practice. Did rehab on groin for about an hour. I have to get this squared away soon or no tournament.

  19. Wednesday 9/3/14

    Cuff and neck
    Bench 2x20x45 8x95 5x135 added reverse greens 3x185 3x225 3x255 4x3x275 1x295 1x315 1x325 PR
    Pulldowns 8x150 4x12x182.75
    Treadmill [email protected]%
    1) DB bench 3x8,8,10x72.5's
    Strap rows 3x10x125.75
    2) laterals 3x12x36.25's
    Shrugs 3x7,7,8x192
    3) 10-counts 3x7,7,8x50's
    GHR sit-ups 2x7x20
    4) 20/20's [email protected]%

    Push downs and upper back band work.

    Decent workout. 325 is the most I've ever even had in my hands. Felt good.

    Kickboxing. Just light pad holding tonight. Had some new people.

  20. Thursday 9/4/14

    Took off from BJJ. Did an evaluation on my groin pull with my teacher, then did rehab stuff for 45 minutes.

    Friday 9/5/14

    Didn't work out. Was supposed to do lower body, but I was super sore from the rehab stuff.

    Monday 9/8/14

    SSBGM's 2x8x65 8x95 5x115 3x11,11,12x130.5
    Lever bar 5x9,10,11,15,20x2.5
    Treadmill [email protected]%
    1) reverse hypers 3x10x136.5
    Vertical abs 3x20x72.75
    2) bag flips 3x6x114
    Land mines 3x8x62
    3) 45 hypers 3x17x2.5
    4) 20/20's 5:[email protected]@5%


    Decent nothing special. Also did a rehab workout during the lunch break.

    Thai boxing
    4 rounds of light hitting the hands. Had to teach beginners and didn't get any padwork in. Definitely will Wednesday and Saturday.

  21. Tuesday 9/9/14

    Drilling headquarters about an hour
    Live 3x5:00

    Wednesday 9/10/14
    Rehab workout during lunch
    DE bench 2x20x45 added minis 3x45 3x95 3x115 4x3x126 mid 4x3x126 pinky singles 145+minis 165+minis 185+minis
    OHP 8x45 8x95 3x15,15,16x120.5
    CS rows 8x245 3x11x295
    Treadmill [email protected]%
    1) log 3x6,6,7x145
    CS rows 3x6,7,7x232.5
    2) 4-board 3x8x192.5
    DB curls 3x6,7,7x51.25's
    3) push-ups 3x16,17,18x20
    Inverts 3x12,13,13x20
    GHR sit-ups 2x7,8x20

    Thai rounds 3x3:00 decent clip. Ripped off a half a kick round and almost died.
    Few rounds of light hitting hands with the beginners.

  22. Thursday 9/11/14

    Groin rehab.

    BJJ live 6x5:00

    Friday 9/12/14
    GHR 2x8xBW 4x10,10,11,11x Single mini
    Wrist roller 5x2,2,2,2,1x45 3/4
    Treadmill [email protected]%
    1) single leg squats 3x6xBW
    Vertical abs 3x21,22,22x91 3/4
    2) DB cleans 3x6x70
    Side bends 3x10,11,11x50
    3) Glute bridge 3x8,9,9x140
    4) 20/20's 5:[email protected]@5%

  23. Saturday 9/13/14

    Thai rounds 3x3:00

  24. Monday 9/15/14

    Cuff and neck
    Floor press 2x15x45 8x95 5x135 3x155 3x175 4x3x195 2x3x205 3x215 3x220
    Chins 6x6,8,8,8.8.8xBW
    Treadmill [email protected]%
    1) fatz bench 3x6,7,7x173
    Strap rows 3x10x126
    2) laterals 3x12x36.25's
    Shrugs 3x8x195
    3) 10-counts 3x7,8,9x50's
    4) 20/20's 5:[email protected]@5%

    Triceps and band pull apart.

    Okay workout. Shoulders were sore and burned up.

    Thai rounds 2x3:00.

    Knee is hurting from over use.

  25. Tuesday 9/16/14

    BJJ drilling 1 hour
    Live 3x5:00

    Wednesday 9/17/14
    Groin rehab work during lunch

    SLDL 8x45 8x95 8x135 3x15x156
    Treadmill [email protected]%
    1) reverse hypers 3x10x137
    Horizontal abs 3x22,22,25x73+mini
    2) log cleans 3x5,5,6x160
    Land mines 3x8x62.5
    3) 45 hypers 3x15x5
    4) 20/20's 6:[email protected]@5%

    Usual stuff. I'd like to start doing something more for lower but in gonna wait a while and maybe start some leg pressing or sled dragging.

  26. Thursday 9/18/14

    BJJ live 7x5:00
    Tough room tonight.

  27. Friday 9/19/14

    DE bench 2x20x45 3x45+80 chains 3x95+80 3x115+80 5x3x134+80 mid 5x3x134+80 pinky
    OHP DB 8x20's 8x40's 3x15x52.5's
    Croc rows 8x70 3x10,10,12x90
    Treadmill [email protected]%
    1) log 3x6,6,7x145.5
    Fatz DB rows 3x8x51.25's
    2) fatz close grips 3x6,7,9x157
    BB curls 3x6,7,8x85
    3) push-ups 3x17,18,18x20
    Inverts 3x13x20
    GHR sit-ups 2x8x20
    4) 20/20's 6:[email protected]@5%

    Extra triceps and upper back.

    Pretty good workout. Getting in pretty decent shape.

  28. Have a tournament scoped out. Going to hit UGC nationals in reading on October 18th. Even though it's "nationals", it's a small organization and not a big tournament. I'm hoping to sneak into purple belt for this one. Since it is out east I'm thinking there will be some upper belts there. Going to start cutting a little Monday after next. I'm really only 8-9 pounds away as of now, so I could make it from here, but I plan on dropping about 4-5 to be in better condition.

  29. Saturday 9/20/14

    Thai rounds 3x3:00
    Very light sparring 1x3:00 (just for fun, I swear)

    Monday 9/22/14
    GHR 2x8xBW 4x10,11,11,x12 Single mini
    Treadmill [email protected]%
    1) KB Swings 3x8x52.5
    Vertical abs 3x15x95
    2) DB cleans 1x5x56.75

    And here begins the very bad, no good, rotten, terrible day. Somehow I tweaked my back on these terribly. I have been in agony since last night. Nothing more this week. I'm hoping to be up and operating by Monday. If not I'll have to reassess my tournament plans. Sucks. This is my last option for the year before wrestling starts.

  30. Sunday 9/28/14

    45 hypers 10x30 rehab

    Monday 9/29/14
    Cuff and neck
    Floor press 2x8x45 8x95 5x135 3x155 3x175 3x195 4x3x205 2x3x215 1x220 1x225
    Chins 6x8,8,8,8,9,9xBW
    Treadmill [email protected]%
    1) DB bench 3x8,10,11x72.5's
    Strap rows 3x10x126.25
    2) laterals 3x13x36.25's
    Shrugs 3x8x196
    3) 10-counts 3x8x50's
    4) 20/20's 6:[email protected]@5%

    Extra triceps and scap work. Decent workout considering how sore I was. That 10x30 made my back and hammies sore as hell. If BJJ still goes well tomorrow I'm gonna do that tournament. I need to get a BW tomorrow and see what the deal is.


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