5/3/1 and Grappling 4 fun Log

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  1. nice! Totally jealous over some stuff you got in there ESPECIALLY that reverse hyper

    "The only good is knowledge and the only evil is ignorance." - Socrates

  2. Monday 3/7/11
    Squats 5/3/1 week
    Agile 8, dislocates, foam roller
    Squats 2x8x45 5x95 5x115 5x150 3x170 13x190
    Squats 3x14x145
    Stiff leg DL 3x12x158
    Reverse Hypers 3x11x55.25
    DB Shrugs 3x14x62.5
    Ab Wheel 3x14,14,13x14 in chains

    Conditioning :40/:20 on/off
    [email protected]@0%
    [email protected]@0%
    [email protected]@0%

    Squats going well. Back is feeling good and getting stronger. Really working on Squeezing upper back and it is really helping.
    Signing the agreement on my new house tomorrow. I am hoping to get permission to get into the garage and start renovating the upstairs so I can get to rolling. Downstairs gym is gonna be easier to start, just getting a 8 or so stall mats. Found out yesterday that I actually have 4 - 5x6 foot chunks of mats I originally bought for wall mats. Thought I only had two. Going to be able to put some down in the weight room for some of the stuff I do. It's nice to not to have to lie down on a cold floor to do stuff.

    Josh - not sure where you are but a guy down by Gettysburg Pa sells them for like $800 if you pick them up yourself. Otherwise shipping is a killer.

    Last edited by Mr.Sinister; 03-07-2011 at 10:00 PM. Reason: spelling

  3. hey so im pretty set on getting two of these flexi rolls:


    any thoughts?
    BJJ = life

  4. Those things look bad ass Anton! Wish I had the space for them

    "The only good is knowledge and the only evil is ignorance." - Socrates

  5. Quote Originally Posted by JudoJosh View Post
    Those things look bad ass Anton! Wish I had the space for them
    bro me and my boys are signing a lease for this house in Clayton (not the best town but oh well) and im getting this huge 33 foot bedroom. for now i can workout on it and roll with my girl but as soon as I get purple belt maybe i can teach some private lessons.

    by the way, my school is having a tournament April 2nd. Gi and no gi divisions, white blue purple division. i gotta get more information, but you should definitely come!!!
    BJJ = life

  6. Quote Originally Posted by AntonG42O View Post
    bro me and my boys are signing a lease for this house in Clayton (not the best town but oh well) and im getting this huge 33 foot bedroom. for now i can workout on it and roll with my girl but as soon as I get purple belt maybe i can teach some private lessons.

    by the way, my school is having a tournament April 2nd. Gi and no gi divisions, white blue purple division. i gotta get more information, but you should definitely come!!!
    Once you get the details pm me the info. I missed the Millville tourney and haven't been to BJJ class in about 2 weeks. Hopefully I will be able to make it this week. Definitely send me those details I'll go

    "The only good is knowledge and the only evil is ignorance." - Socrates

  7. They work nice. I have the 2" versions, but we needed the thicker stuff because we were doing takedowns and stuff and we were on a concrete floor. You will love them. You can also add same size pieces as you need.

  8. yeah i got an upstairs bedroom so i wont be doing any takedowns. my roomates already expressed concern haha
    BJJ = life

  9. Tuesday 3/8/11
    Shoulder complex, dislocates
    DE Bench 2x20x45 3x45+74chains 3x75+74chains 6x3x95+74chains
    Military Press 8x45 5x75 5x85 5x100 3x110 12x123.5
    Croc Rows 4x15x55
    Military Press 3x15x122.5
    Pin Press 3x135 3x10,11,10x176
    Standing Calves 4x23,24,25,25x96.5 with
    Fat Gripz DB Curls 3x12,11,11x40's

    Conditioning Circuit :40 @7.8mph@0% supersets
    Dips 3x20,20,20xBW with Chins 3x7,8,8xBW Then
    Sprints [email protected]@0%

  10. Thursday 3/10/11
    Agile 8, dislocates
    DE Box Squats 2x8x45 2x2x45+80 in chains 6x2x95+80 in chains
    DL 5x135 5x155 3x180 16x200 no belt off 3" mats
    Got a wild hair up my ass so 1x225 1x245 1x265 all no belt off floor
    Step-ups 3x10x41 7/8's
    1) Reverse Hypers 3x12x55 1/2 with
    Fat Gripz Holds 3x20 sec x 65
    2) GHR 3x10,10,9xmonster and mini assist with
    Ab pulldowns 3x16,17,18x55 1/2

    Skipped conditioning because I was running long and the wife wanted to workout. I'm gonna do a treadmill and bag workout tomorrow after work before I head out of town for the night. DL singles felt good, hook grip is holding up well so far. Had another 10% at least but I'm in no hurry yet. Going to skip deload one more time, but I am taking tomorrow off to go out for Some Guinness and stew. I will take a deload in the middle of the next cycle when I have to move to the new house.
    Got my 5/8 platemates and they didn't pack me two pairs only one. Trying to get that fixed. I'm thinking of ordering a stone mold from Slaters, maybe a 150Lb stone or so. Only a $100 and I can use it as many times as I want.

    YouTube - mov500v2

    Clip of the last fight I won last year. I say last one I won because I lost my final fight.

  11. Sunday 3/13/11
    Cycle #3 3x5
    Shoulder Complex
    Med ball Push Pass 3x5x15 ball
    Bench 2x20x45 5x95 5x120 4x140 16x156
    Blast Strap Pullups 4x8,8,9,9xBW
    Bench 3x16,18,18x125 1/2
    Cable Laterals 3x16,18,20x5
    Dumbell Triceps extensions 3x15x25's
    Standing Calves 4x21,23,25,25x100 with
    Fat Lever Bar 5x5 3x10,11,11x7 1/2

    Conditioning Treadmill Circuit :40 sec @ 8.0 mph @0%
    10 count pushups 3x6x35 5/8's with
    Fat Gripz CS Rows palms facing 3x9x205 1/2 then
    Sprints :40/:20 on/off @9.0 mph @0%

    Things are moving along well. Slow walking everything but feel good. Anxious to get the new gym up and running and get my conditioning going harder. Gonna break down and get a Prowler. The road behind the house is aching for me to push a prowler up and down it.

  12. Tuesday 3/15/11
    Squats 2x8x45 5x95 5x115 5x135 5x155 17x176.5
    Squats 3x15,14,14x150
    Hyperextensions 3x10,12,12xBW
    Reverse Hypers 3x13,12,12x5 3/4
    DB Shrugs 3x15x62 1/2's
    Ab Wheel 3x15,14,14x14 in chains

    Skipped conditioning, I'm getting sick. Things are feeling pretty good otherwise. Gonna get a Prowler as soon as I can. I think I could ramp up my squats with a little more of that type of conditioning. Off till Thursday, Gonna move some more stuff getting ready for the big move. I'm ready for spring!!!

  13. Don't know if your interested but I have a PDF of the plans of a prowler if any of your buddies weld. It will will prolly be waaay cheaper to make then to order and have shipped. That shipping fee is a killer

    "The only good is knowledge and the only evil is ignorance." - Socrates

  14. Thursday 3/17/11
    Shoulder Complex
    DE Bench 2x20x45 2x3x45+80 chains 6x3x95+80 chains
    Military Press 8x45 5x65 5x85 5x100 16x113
    CS Rows Palms down 4x16,16,16,16x232 1/2
    Military 3x15,15,12x105
    Reverse Band Press medium band 5x135 3x12,13,15x185
    Thick BB Curls 3x10x82 1/2

    Skipped conditioning again, still sick, but even if I wasn't I still couldn't do it. The gym is a mess. It's covered with Plastic bins and furniture getting ready to move and I had the garage door hardware put on yesterday and there is stuff everywhere. Probably not gonna do any conditioning until I get into the new gym and get it set up.

    In honor of the day

    YouTube - Tim Finnegans Wake with Lyrics

    I'll be out for Guinness tomorrow!!

  15. I forgot to give my new maxes for this cycle.


    Josh I make take you up on that. I have a guy that may have a used one for me, if not I'l let you know. Thanks for the offer, I appreciate it.

  16. 3/18/11
    Box Squats 3x2x45 2x2x45+87chains 6x2x95+87chains
    DL 5x135 5x155 5x175 20x195 1/2 off floor no belt hook grip
    One leg Squats 3x10,12,15x15
    1) Reverse Hypers 3x13,13,12x56
    Fat Gripz Holds 3x23 sec x 65's
    2) GHR 3x11,10,11xmonster and mini assist
    Ab Pulldowns 3x12,13,14x60

    Fet like **** and was just gonna Squat and DL and then bail, but I felt better and better as I went so I kept going.
    Made a mace to swing, like a scottish hammer. Did one set with 10 pounds and could already feel it. Gonna add it in on Upper days, but start at like 2 1/2 lbs till I get the hang of it.

    Old clip of me doing some real easy pad-work week leading up to my last fight. Looking forward to getting in shape again and rolling as soon as we are in the new house and the new gym.

    YouTube - VID00084.AVI

  17. 3/20/11
    Shoulder complex
    Med Ball. 3x5x15 ball
    Bench 2x20x45 5x95 5x115 3x130 3x145 14x165.5
    Blast Chins. 4x10xbodywieght
    Bench 3x15x135
    Cable Laterals 3x15,17,18x6
    DB's skull crushers. 3x15,16,16x26 1/4's
    Lever bar 5x5 3x11,12,11x7 1/2
    Standing Calves 4x20,20,22,22x115
    Hammer Swings 4x10,12,12,12x2 1/2

  18. 3/23/11
    Agile 8,dislocates
    Hang power snatch (warmup) 3x5x45
    Squats 2x8x45 5x95 5x115 3x145 3x165 18x187
    Squats 3x15,15,14x155
    45 degree hypers 3x20,25,25xBW
    Reverse Hypers 3x13,13,13x56 1/4
    DB Shrugs 3x18x62 1/2 's
    Ab Wheel 3x15,15,16x14 in chains

  19. Thursday 3/24/11
    Shoulder complex, dislocates
    DE Bench 2x20x45 2x3x45+87chains 6x3x95+87chains
    Military 8x45 5x65 3x95 3x110 14x119
    CS Rows Palms down 4x12,13,13,14x240
    Military 3x15,15,13x105 1/2
    Reverse Band Bench medium 5x135 3x15,14,14x186
    Fat Gripz Curls 3x10x83
    Standing Calves 4x21,22,23,24x116
    Mace swings 3x13x2 3/4

  20. Sunday 3/27/11
    Agile 8, dislocates
    DE Box Squats 2x8x45 2x2x45+97chains 6x2x95+97chains
    DL (off 1/2" mat no Belt) 5x135 3x165 3x185 15x207
    One Leg Squats 3x10,12,12x17 1/2
    1) Reverse Hypers 3x14,13,13x56 1/2
    Fat Gripz Holds 3x27 sec x 65
    2) GHR 3x11x monster and mini assist
    Ab Strap Pulldowns 3x13,14,15x60 1/4

    Got 4 Stall Mats for the gym floor. Work Great, heavy as hell though. It was a workout getting them in and down. Getting antsy to get in shape and get on the mats again. This month has been the longest I've been away from Jits and fighting in about 6 years.
    Watched a former training partner make good last night on UFC fight night. Trained with Phil Davis when he was just starting out at Titan Fitness and with Lionheart Fight Team.

  21. Monday 3/28/11
    Shoulder complex x2
    Bench 2x20x45 5x95 5x115 5x135 3x155 12x175
    Blast Strap Chins 4x12,12,10,10xBW
    Bench 3x15,15,16x135 1/2
    Cable Laterals 3x18,20,20x6 1/4
    DB Skull Crushers 3x15,16,15x27 1/2's
    Standing Calves 4x22,25,27,27x117
    Lever Bar 5x5 3x12,13,12x7 1/2
    Triceps Punchdowns 3x20,25,25x light Band

    Pinches 20 sec with 20 20 sec with 25 10 sec with 30
    (just for fun. The show I was watching had 10 more minutes)

    Off until Thursday most likely.

  22. Thursday 3/31/11
    Hip Circles, mountain climbers, dislocates
    Box Jumps 3x5,5,5x18" box
    Squats 2x8x45 5x95 5x115 5x135 5x155 3x175 15x197 1/2
    Singles 1x225 1x245
    45 degree Hypers 3x25,26,26x1
    Reverse Hypers 3x14,14,13x56 3/4 with
    DB Shrugs 3x20x62 1/2's with
    Ab Pulldowns 3x15,16,16x60 1/2

    Conditioning Sprints :40/:20 on/off [email protected]

    Good workout, except conditioning is in the toilet already. For any of you grapplers, the gym I train at is putting on a small tournament in June.


  23. ahhh you are too far away from NJ! what are the belts/divisions?
    BJJ = life

  24. Friday 4/1/11
    Shoulder complex, Dislocates
    DE Bench 2x20x45 2x3x45+87chains
    Military Press 8x45 5x75 5x100 3x115 12x126
    CS Rows Palms Down 4x14x247 1/2
    Military 3x15,15,14x106
    Reverse Band Bench Medium Bands 3x13,14,14x190
    Fat Gripz BB Curls 3x8x85
    Standing Calves 4x20,22,23,23x125

    Conditioning Sprints :40/:20 on/off [email protected] mph [email protected] mph

    Going out for man food. One pound burger and fries, maybe some wings too. Anton Not sure what they are. Probably pretty basic. I don't expect many people over blue, I think we'll get a few purples competing maybe one or two browns. We may even do Madison rules. This is our first foray into running a tournament. We are running it with help of our Pedro Sauer mother school in Pittsburgh. You can check them out here.


  25. Monday 4/4/11
    DL 5/3/1 week
    Hip Circles, Dislocates
    DE Box Squats 2x8x45 2x2x45+97chains 6x2x96+97chains
    DL 5x135 5x175 3x195 15x218 1/2 off 1 mats no belt
    One leg Squats 3x10,11,12x20
    1) Reverse Hypers 3x14x57 with
    Fat Gripz Holds 3x31,32,33 seconds x 65's
    2) GHR 3x12xmonster and mini assist with
    Ab Pulldowns 3x17x60 1/2

    Conditioning -
    [email protected] mph
    [email protected] mph

    I am going right into the next cycle. Got my moving date, 4/21/11 so I'm gonna deload that week. I should end the 3's week on the night before then I'm taken the Friday and Monday of Easter weekend off and then I'll deload the following Wednesday/Friday and get the gym set up, and then get back to the 5/3/1 week after that. From there out I'll probably deload just about every cycle.

  26. Cycle #3
    new working max numbers


    Calculated my estimated 1 rep maxes using Wendlers formula,

    Bench. 245
    Squat. 296
    Military. 176
    Deadlift. 328

    They all seem pretty close except the bench. I've always been way low on the percentages for bench for some reason. Just not a bencher I guess. It's probably a good 15-20 lbs. High on the bench estimate.

  27. Cycle #4
    Shoulder complex 2x, dislocates
    Bench 2x20x45 5x95 5x115 5x130 5x145 16x159
    1)Chins 4x14,14,14,13xBW with
    Bench 3x15,16,16x136
    Standing Laterals 3x12,13,13x37 1/2's
    Skull Crushers 8x65 3x15,14,12x90 1/2 Little overzealous first set
    2)Lever Bar 5x5 3x13,13,12x7 1/2 with
    Standing Calves 4x23,24,24,24x126

    Sprints :40/:20 on/off
    [email protected] mph
    [email protected] mph

    Emailed pitbull strength about their 10" log bar. Also gonna get a stone mold from Slaters. Buddy and I are going to split the cost and make a few for each of us.

  28. Thursday 4/7/11
    Squats 3x5 week
    Hip circles, Dislocates
    Box jumps 3x5x18 1'2 inch box
    Squats 2x8x45 5x95 5x115 5x140 5x160 20x183
    SSB GM's 20x77 1/2 2x15x85
    Reverse Hypers 3x10x60 with
    BB Shrugs 3x10x185 with
    Ab Wheel 3x16x14 in chains

    Sprints :40/:20
    [email protected] mph
    [email protected] mph

    Things seem to be going very well. I am warming up a ton on the first exercise and it is paying off. Pain in the ass, but paying off. Body is feeling good. Cut out the 3x15 after the main exercise and it feels good. Once I get the prowler I'll use it to start upping my work capacity.
    Pulled the trigger on a 10" log bar from Pit-bull today. Hopefully gonna get it in a few weeks.

  29. Sunday 4/10/11

    Shoulder complex 1x15
    DE Bench 2x8x45 2x3x45+87 chains 6x3x95+87chains
    Military 8x45 5x65 5x90 5x105 18x116
    CS Rows Palms Facing 4x12,13,14,15x225 supersetted with
    Military 3x15,15,16x106 1/2
    4 board Press 3x13,13,12x171
    Fat Gripz DB Curls 3x8x41 1/4's

    :40 sec @7.0 mph @0 %
    Dips 3x10,10,10xBW
    :40 sec @7.0 mph @0 %
    Chins 3x5,5,5xBW
    Sprints :40/:20
    [email protected] mph @ 0 %

    Think that chins after military press aren't gonna work. Seems like too much stress on my shoulders. I'll have to keep playing around with it.

  30. Tuesday 4/12/11
    Hip Circles, Dislocates
    DE Box Squats 2x8x45 2x2x45+94chains 6x2x97+94chains
    DL 5x135 5x155 5x185 15x205 1 1/2" mats hook no belt
    Lunges 3x11,12,12x40's
    1)Reverse Hypers 3x11,11,10x60 1,4 with
    Fat Gripz Holds 3x15,16,17 seconds x 70's
    2)GHR 3x13xmonster and mini assist with
    Ab Pulldowns 3x8,9,9x70

    [email protected] @0%
    [email protected] @0%
    [email protected] @0%


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