5/3/1 and Grappling 4 fun Log

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  1. Sunday 2/27/11
    Agile 8, dislocates
    Squats 2x8x45 5x95 3x115 3x140 3x160 15x180
    Squats 3x13,14,14x140
    Stiff Leg DL 3x11x156.5
    Superset
    Reverse Hypers 3x14x51.5 with
    DB Shrugs 3x13x62.5 with
    Ab Wheel 3x13x14 in chains

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

    Hard to believe I am so out of shape already. I'll start hitting it harder as soon as my living situation gets settled and I can get back to rolling on a regular basis. Tried to get some footage of my gym today but my Mac doesn't support the software on my recorder??? I'll have to get it on something else or post it on somebodies PC.


  2. no, you are still in shape just not "super" shape. thats what i call having that extra large gas tank. it takes a while to obtain and you feel like you never get tired, then take a little while off and you are back to being a fit guy whos out of breath.
    BJJ = life
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  3. Tuesday 3/1/11
    Shoulder complex
    DE Bench 2x8x45 3x45+67 chains 3x75+67chains 6x3x95+67chains
    Military 8x45 5x75 3x90 3x105 14x117
    Superset
    Croc Rows 4x15x52.5 with
    Military 3x15x100
    Pin Press 3x135 3x12,12,10x175
    Superset
    Fat Gripz DB Curls 3x11,11,10x40's
    Standing Calves 4x20x22x24x26x90

    Conditioning Circuit :40 @ [email protected]%
    Dips 3x20,20,18xBW with
    Sled Pulls 3x4x105 then
    Sprints [email protected]@0%

    Gonna DL Thursday if my quads are up to it. They are still pretty sore from Squats the other day. If not I'll hold off till Friday.
    Last edited by Mr.Sinister; 03-01-2011 at 09:08 PM. Reason: spelling

  4. Wednesday 3/2/11

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

    Bag Work 2x3:00 Conventional 2x3:00 Southpaw
    Hip complex 1 set
    Shin Conditioning light tire 3x10

    AntonG420
    You're probably right but it feels like crap. No matter what gym I went to I was always the old guy with the monster cardio, now I'm like you said a fit guy out of breath. As soon as I get the strength up I'm gonna crank up a little more on the conditioning. I will say I'm still in better shape than a lot of my teammates. I can still do 3x5:00 at a decent clip on the pads.

  5. Thursday 3/3/11
    3x3 week
    DE Box Squats 2x8x45 2x3x45+74chains 6x2x95+74chains
    DL 3x135 3x165 15x190 off 3" mats no belt
    Step ups 3x10x41.25
    Supersets
    Reverse Hypers 3x10x55 with
    Fat Gripz Holds 3x38 sec x 62.5
    Supersets
    GHR 3x9xmonster and mini asssist with
    Ab Strap Pulldowns 3x12,15,15x55

    Skipped conditioning tonight.
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  6. Friday 3/4/11
    Shoulder complex
    Med Ball chest throws 3x5x15 ball
    Bench 2x20x45 5x95 5x115 5x135 5x155 11x172
    Underhand Pullups 4x14,14,13,13xBW 54 total reps
    Bench 3x16x123.5
    Seated Laterals 3x20x25's
    Straight Bar Pushdowns 3x15,16,15x70

    Conditioning Circuit Treadmill :40 @ [email protected]% incline
    10 count pushups 3x7,6,6x35's alternated with
    CS Rows Fat Gripz 3x8x207.5
    Sprints :40/:20 on/off [email protected]@0%

    Gonna do a little conditioning, Calves, and some little stuff tomorrow. Maybe some bag work. Gotta go to the new house and scope out the garage and see what I need to do to get it ready for the new gym. Got some footage of my gym tonight. I'll post it as soon as I get a few more posts in.

  7. Saturday 3/5/11
    Calves 4x20x95
    Treadmill :40/:20 on/off
    [email protected]@0%
    [email protected]@0%
    [email protected]@0%

    Bag Work 4x3:00 2 conventional 2 southpaw and watched an episode of Bully Beatdown while I was on the Treadmill. The one where Miller is the fighter. No matter what you think of him, he is pretty funny.
    Measured up the new garage, 20x20 weight room will be good to go, upstairs mat room is gonna take some doing.

  8. Need two more posts to put a link up. This is one.

  9. Pretty cheap, I know, but this is two.

  10. Link to short video of my home gym set-up.

    YouTube - VID00121.AVI

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

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

  12. 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
    Superset
    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.

    http://cgi.ebay.com/Outlaw-Strength-...9#ht_468wt_232
    Last edited by Mr.Sinister; 03-07-2011 at 09:00 PM. Reason: spelling

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

    http://www.dollamur.com/martial_arts_home_mats.htm

    any thoughts?
    BJJ = life

  14. Those things look bad ass Anton! Wish I had the space for them
    PESCIENCE.COM

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

  15. 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

  16. 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
    PESCIENCE.COM

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

  17. 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.

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

  19. 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
    Superset
    Standing Calves 4x23,24,25,25x96.5 with
    Fat Gripz DB Curls 3x12,11,11x40's

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

  20. 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
    Supersets
    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.

  21. 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
    Superset
    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.

  22. Tuesday 3/15/11
    Squats 2x8x45 5x95 5x115 5x135 5x155 17x176.5
    Squats 3x15,14,14x150
    Hyperextensions 3x10,12,12xBW
    Superset
    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!!!

  23. 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
    PESCIENCE.COM

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

  24. 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!!

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

    183.5/207.5/132.5/230

    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.
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