5/3/1 and Grappling 4 fun Log

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  1. Registered User
    Mr.Sinister's Avatar
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    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
    Superset
    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.

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    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
    Superset
    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 3@7.0

    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.

    http://www.pa-grappling.com/index.html
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    AntonG42O's Avatar
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    ahhh you are too far away from NJ! what are the belts/divisions?
    BJJ = life
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  4. Registered User
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    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 3@7.0 mph 1@7.5 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.

    http://www.steelcitymartialarts.com/
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    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
    Superset
    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 -
    Sprints
    3@7.0 mph
    2@7.5 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.
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    Cycle #3
    new working max numbers

    187/215/135/240

    Calculated my estimated 1 rep maxes using Wendlers formula,
    weight*.0333*reps+weight.

    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.
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    Cycle #4
    Shoulder complex 2x, dislocates
    Bench 2x20x45 5x95 5x115 5x130 5x145 16x159
    Superset
    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
    Superset
    2)Lever Bar 5x5 3x13,13,12x7 1/2 with
    Standing Calves 4x23,24,24,24x126

    Conditioning
    Sprints :40/:20 on/off
    3@7.0 mph
    3@7.5 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.
  8. Registered User
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    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
    Superset
    Reverse Hypers 3x10x60 with
    BB Shrugs 3x10x185 with
    Ab Wheel 3x16x14 in chains

    Conditioning
    Sprints :40/:20
    3@7.0 mph
    3@7.5 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.
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    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

    Conditioning
    Treadmill
    :40 sec @7.0 mph @0 %
    Dips 3x10,10,10xBW
    :40 sec @7.0 mph @0 %
    Chins 3x5,5,5xBW
    Sprints :40/:20
    1@8.0 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.
  10. Registered User
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    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
    Superset
    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

    Conditioning
    Sprints
    3@7.0 @0%
    3@7.5 @0%
    1@8.0 @0%
  11. Registered User
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    how often do you train BJJ?
    BJJ = life
  12. Registered User
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    Usually three days a week, but I haven't trained in 2 months because we are moving. I'm scheduled to start teaching no Gi on Saturdays again 2nd week of may, and I plan on having my new place up and running by the first of June. I'll probably do some extra training once summer comes. I'm moving a lot closer to the two gyms I go to, so I'm planning on getting some extra rolling in, especially in the Gi.
  13. Registered User
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    teaching, thats awesome bro! how many years have you trained/what belt?
    BJJ = life
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    Mr.Sinister's Avatar
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    Thursday 4/14/11
    Shoulder Complex, Dislocates
    Bench Press 2x20x45 5x95 5x115 5x115 3x135 3x150 14x168 1/2
    Chins 4x15,15,14,14xBW supersetted with
    Bench 3x12x140
    Standing Laterals 3x13,14,14x37 1/2's
    Skull Crushers 8x65 3x15,15,16x91
    Lever Bar 5x5 3x13,13,13x7 1/2's supersetted with
    Standing Calves 4x20,21,22,23x130

    Conditioning
    :40 sec @ 7.0 mph @ 0%
    1)10 counts 3x5,5,5x25"s
    2) Fat Gripz DB Rows 3x8,8,8x40's
    3) Sprints 2@8.0 mph @0%

    Anton,
    I started NHB back in the late 90's but it was pretty much on our own, garage type, there was nowhere to train back then. I fought and stuff for a few years but did pretty mediocre. I couldn't get the training I needed to compete on the level I was at. Gave it up in 2001 and went into lifting. Got sucked back in in around 2006 with real instructors.
    I don't have a BJJ belt, I have a purple in Combat Sambo from my old instructor, he's a Gokor guy who is also with Llyod Irvin. He gave me belts based on competition performance and by the time he left I was able to win at the advanced level in competition. I only teach the no-gi and it's with an MMA flavor. I'm gonna start working some Gi this summer, I want to try and get a Blue belt in BJJ before I'm too old and broken down. The BB at our mother school said he'd start me at white with 2 stripes because of my no-gi training. I've done pretty well in no-gi competition since I started it. I'm a little worried about the gi. I envision myself hog tied with my own belt and being forced to scream uncle like Flick from A Christmas Story.
  15. Registered User
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    hahaha at first thats how it feels but you get used to it very quickly. i actually feel more comfortable in GI, you never get any mat burn. plus the grip benefits are tremendous. about 80% of my submissions in the gi are with the gi itself, its that useful.
    BJJ = life
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    Saturday 4/16/11
    Hip circles, Dislocates
    Squats 2x8x45 3x95 3x115 3x135 3x150 3x170 18x193 1/2
    SSB GM's 8x45 3x15,18,18x95
    Superset
    Reverse Hypers 3x11,12,12x60 1/2 with
    BB Shrugs 3x11,11,10x185 1/2 with
    Ab Wheel 3x6,6,6x21 chains

    Conditioning Circuit

    :40 sec @ 7.0mph
    1) Axle Cleans 3x6,6,6x60
    2) Sprints 6@8.0

    Going to go real slow on the cleans. I have been doing DB Cleans for conditioning for a long time but I haven't cleaned a bar in a long time. Had two friends fighting Thai last night. One guy had an exhibition because his guy was 15lbs over weight. Yes, 15 lbs. As a coach I would have beat the **** out of him at they weigh ins if he was my guy. I don't think there is an excuse to be over at all, but 15lbs.??? I wouldn't let him fight for a long time. That reflects on you as a coach and your team as a whole. Our guy looked good in the exhibition. Our other guy won a very convincing decision on a solid performance.
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    Tuesday 4/19/11
    Shoulder Complex, Dislocates
    DE Bench 2x20x45 2x3x45+87chains 2x3x95 1/2+87chains
    Military 8x45 5x75 3x95 3x110 15x121 1/2
    CS Rows (palms facing) 4x15,16,17,17x226 1/2 supersetted with
    Military Press 3x12,12,12,110
    4 Boards 5x135 3x10,11,11,175
    Fat Gripz Curls 3x8,9,9x41 1/4's

    Conditioning Circuit
    :40@7.0mph
    1) Dips 3x12,12,12xBW
    2) Sled Pulls 3x2,2,2x135
    3) Sprints 3@8.0mph

    Got my Prowler plans to my guy Saturday night. Hopefully I'll have something to use in a few weeks. Pitbull guy cashed my check so I expect a log to arrive in a few weeks. Next is the stone mold then some 2" ropes.
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    Wednesday 4/20/11
    Hip Circles, Dislocates
    DE Box Squats 2x8x45 2x2x45+94chains 6x2x98+94chains
    DL 3x135 3x165 3x195 17x216 1 1/2" mat Hook Grip(added the belt this week)
    Lunges 3x8,8,8x41 1/4's
    Reverse Hypers 3x12,12,12x60 3/4 supersetted with
    Fat Gripz Holds 3x18,20,20 sec x 70's
    GHR 3x6,6,6xMonster and Micro assist supersetted with
    Ab Strap 3x9,9,9x70 1/4

    Conditioning Sprints :40/:20
    3@7.0
    3@7.5
    3@8.0

    Off until at least Monday, maybe Wednesday. This weekend is moving day. I'm not sure when I'll have internet access in the new house, so not sure how often I will be updating for a bit. Hopefully I can do some from my phone.
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    Still off from working out. I was hoping to get back tomorrow but I just spent two hours trying to get the gym organized and it hardly seems like I made a dent. May be another two or three days. On the plus side I did get my 25 lb bumper plates and the new log bar in. Hoping to try it out next week on OHP day.
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    Thursday 4/28/11
    Shoulder complex, dislocates
    Bench 2x20x45 5x95 5x115 5x140 3x160 8x177 1/2
    Chins 4x15,15,15,14x BW supersetted with
    Bench 3x12,12,13x140
    Standing Laterals 3x15x37 1/2's
    Skull Crushers 8x65 3x12,12,11x92 1/2
    Lever bar 5x5 3x5x7 3/4 supersetted with
    Standing calves 4x22,23,24,24x130 1/2

    Conditioning circuit
    Treadmill :40sec @7.0 mph
    1) 10 count pushups 3x6,5,5x25 5/8's
    2) Fat Gripz Rows 3x8,9,10x40 5/8's
    3) sprints 3@8.0 mph

    First workout in new garage. Also first workout I missed by targets and I did it by a bunch. I'm chalking it up to moving and not eating much. I'm gonna take a smaller jump than usual.
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    Friday 4/29/11
    Hip circles, dislocates
    Squats 2x8x45 5x95 5x115 5x135 5x160 3x185 15x205
    SSB GM 8x65 3x15x100
    Reverse Hypers 3x12,12,13x61 supersetted with
    BB Shrugs 3x12,13,14x185 supersetted with
    Ab Strap Pulldowns 3x9,9,10x70 1/2

    Conditioning circuit
    Treadmill :40 sec @7.0 mph
    1) axle cleans 3x7,7,7x62 1/2
    2) sprints 6@8.0 mph

    This posting from my phone is a pain in the ass. They'll be short and sweet till I get access again.
    Last edited by Mr.Sinister; 04-29-2011 at 09:46 PM. Reason: Spelling
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    Monday 5/2/11
    Shoulder complex, dislocates
    DE bench 2x20x45. 2x3x45+87 6x3x96+87
    military 8x45 5x75 5x100 3x115 12x128
    CS Rows 4x12,13,14,15x235 supersetted with
    Log Press 5x55 3x10,10,12x75
    4-board press 5x135 3x11,12,11x176
    Standing calves 4x15,16,17,18x135 supersetted with
    Fat grips DB curls 3x9x41 1/4's

    Conditioning circuit
    Treadmill :40 seconds @7.0
    1) dips 3x14xbw
    2) low pulley wide fat grips 3x10,11,12x100
    3) sprints 3@8.0 mph

    Log press went decent. Weight wasn't a big problem balance was the issue.
  23. Registered User
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    Wednesday 5/4/11
    DE squats 2x8x45 2x2x45+97 2x2x98+97
    DL off 1 1/2 mats 5x135 5x165 5x185 3x205 16x228
    Lunges 3x8,9,9x41 1/4's
    GHR 3x9,10,10xmonster and micro assist supersetted with
    Rolling thunder 3x20,21,22 seconds x70 supersetted with
    Ab wheel 3x6,7,7x21

    Conditioning circuit treadmill :40 seconds @7.0 mph
    1) stack lifts 3x6,6,6x70
    2) sprints 6@8.0 mph

    Feeling good. Missing rolling. The stack lift is to replicate stone lifting until I get a stone mold. Basically it's the stone trainer from EliteFTS. Have to spot load a power meet Saturday. Anybody in central PA stop into the Bigler civic center and you can see the longest running, uninterupted bench/deadlift meet in the world. ADAU Powerlifting.
  24. Registered User
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    yeah man i cant imagine not being able to train bjj. feels like if you miss one day you miss a week
    BJJ = life
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    Thursday 5/5/11
    Shoulder complex, dislocates
    Bench 2x20x45 5x95 5x115 5x140 14x160 1/2
    Underhand pullups 4x14,14,14,14xBW supersetted with
    Bench 3x13,13,13x140 1/2
    Seated Laterals 3x14,14,15x30's
    Straight bar pushdowns 3x17,18,15x70 1/4
    Lever Bar 5x5 3x5,5,6x7 3/4 supersetted with
    Standing calves 4x15,17,18,19x135 1/2

    Conditioning circuit
    Treadmill :40 seconds @7.0mph
    1) 10 counts 3x6,6,6x25 5/8's
    2) fat gripz croc rows 3x8,9,10x40 5/8
    3) sprints 3@8.0 mph

    Then max effort grass cutting. Out of the last 45 days it has rained at least 38. I had a jungle going outback.
    On the BJJ you're right. I feel like I've missed everything and everybody is already a milemahead of me. Problem is I may be out longer than I thought. Garage renovations are gonna be more than I had hoped.
    Last edited by Mr.Sinister; 05-05-2011 at 07:28 PM. Reason: Spelling
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    New working maximums
    Bench 188.5
    Squat 222.5
    Military 137
    Deadlift 250
  27. Registered User
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    Monday 5/9/11
    Hip circles kneeling and standing, dislocates
    Squats 2x8x45 5x95 5x115 5x145 5x165 18x190
    Stiff legged DL 3x11,12,13x162 1/2
    Reverse Hypers 3x12,13,13x61 1/2 supersetted with
    Barbell Shrugs 3x13,13,14x185 1/2 supersetted with
    An strap Pulldowns 3x10,10,11x71 3/4

    Conditioning circuit
    Treadmill :40 @7.0 mph
    1) Axle Cleans 3x7,7,8x70
    2) sprints 6@8.0 mph

    Decent workout. Things are improving slowly, but very steadily. Weight dropped down a bit. Hovering around 187-188 without any diet. Eating whatever I want pretty much, just making sure I'm getting close to 200 grams of protein every day.
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    Wednesday 5/11/11
    Shoulder complex, dislocates
    DE bench 2x20x45 2x3x45minis 6x3x75minis
    Military press 8x45 5x65 5x90 5x105 14x117 1/2
    Croc rows 4x12,13,15,15x57 1/2 supersetted with
    Log Press 3x10,12,13x85
    Pin Press 5x135 3x12,12,13x177 1/2 supersetted with
    Fat Gripz Curls 3x9,10,10x85 1/2

    Conditioning circuit treadmill :40 sec @7.1 mph
    1) Dips 3x16,15,15xBW
    2) Fat Gripz Low Pulley 3x10,10,10x110
    3) Sprints 3@8.1 mph
  29. Registered User
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    Friday 5/13/11
    Hip circles, dislocates
    DE Box Squats 2x8x45 2x2x45 light bands 6x2x95 light bands
    DL 5x135 5x165 5x185 20x212 1/2 2" mats and hook grip
    Step-ups 3x9,10,11x42 1/2's
    GHR 3x12,13,15xmini and micro assist supersetted with
    Rolling Thunder 3x22,22,25x70 1/4 supersetted with
    Ab Wheel 3x7,7,4x20

    Conditioning circuit treadmill :40 seconds at 7.0 mph
    1) stack lift 3x7,8,9x75
    2) sprints 3@8.1 mph
    3) sprints 3@8.1 mph @1% incline

    Slow and steady is paying off. Need my prowler to get done.
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    Monday 5/16/11
    Shoulder complex, dislocates
    Bench 2x20x45 5x95 5x115 3x130 3x150 11x170
    Underhand chins 4x14,15,15,14xBW supersetted with
    Bench 3x13,13,15x141
    Seated laterals 3x16,17,17x30's
    Pushdowns 3x17,17,18x70 1/2 supersetted with
    Lever Bar 5x5 3x6,6,6x7 3/4

    Had to skip conditioning. My daughter had soccer practice. That will work out though because I'm gonna hit upper body again Thursday, a day early. Wife is having surgery Friday.
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    Wednesday 5/18/11
    Hip circles, dislocates, knee raises
    Squats 2x10x45 5x95 5x115 5x135 3x155 3x185 20x200 1/2
    Stiff Legged DL 3x10,11,11x166
    Reverse Hypers 3x12,13,13x61 3/4 supersetted with
    BB Shrugs 3x13,14,14x186 supersetted with
    Ab Strap 3x11,12,12x71 supersetted with
    Standing one leg calves 3x12,13,13x20

    Conditioning circuit :40 seconds @7.1
    1) Axle Cleans 3x6,6,6x85
    2) sprints 3@8.1
    3) sprints 3@8.1 @ 2% incline
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    Got word from my buddy making the prowler. He is still waiting on the tubing. Hoping it won't be more than a month. I'm getting itchy to get pushing it.
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    Thursday 5/19/11
    Shoulder complex, dislocates
    DE Bench 2x20x45 2x3x45minis 6x3x76minis
    Military 8x45 5x65 3x95 3x110 15x123 1/2
    Croc Rows 4x15,16,16,16x58 1/2 supersetted with
    Log Press 5x55 3x10,12,12x95
    Pin Press 5x135 3x10,10,10x180 supersetted with
    Fat Gripz BB Curls 3x10,10,10x86

    Conditioning circuit treadmill :40 at 7.1 mph @0% incline
    1) dips 3x17,17,17xBW
    2) fat Gripz low pulley wide 3x8,8,8x120
    3) Sprints 3@8.1 mph

    Sore and stiff as hell afterwards. Gonna try and stretch and foam roll along with a superhot soak this weekend.
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    Monday 5/23/11
    Hip circles, hip flexor, dislocates, frankenstiens
    DE Box Squat 2x8x45 2x2x45+light bands 6x2x97 1/2 + light
    DL (2" box and hook grip) 5x135 3x175 3x200 17x225
    Step-ups 3x11,11,11x43 1/8's
    GHR 3x8,9,9x monster assist supersetted with
    Rolling Thunder 3x24 seconds x70 1/2 supersetted with
    Ab wheel 3x7,7,6x20 supersetted with
    One leg calves 3x13,14,15x20

    Conditioning circuit treadmill :40 sec @7.1 mph
    1) stack lift 3x6,6,6x85
    2) sprints 3@8.1 mph
    3) sprints 3@8.1 mph @2% incline
  35. Registered User
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    Tuesday 5/24/11
    Shoulder complex, dislocates
    Bench 2x20x45 2x5x95 5x115 5x140 3x160 9x179
    Underhand chins 4x15,15,15,14xBW supersetted with
    Bench 3x13,14,15x141 1/2
    Seated Laterals 3x15,16,16x30 5/8's
    Pushdowns 3x12,13,14x75 supersetted with
    Lever bar 5x5 3x6,6,8x7 3/4

    Conditioning circuit treadmill :40 sec @7.1 mph
    1) 10 counts fat Gripz 3x7,7,7x25 5/8's
    2) fat Gripz croc's 3x10,11,12x41 1/4
    3) sprints 3@8.1mph
  36. Registered User
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    Been off a few days. I tweaked my back squatting Thursday so I've been off since then. Was my own fault. Was too busy getting wound up for PR and didn't keep my abs/ back tight. Happens every time. Gonna hit an OHP workout in bit.
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    Tuesday 5/31/11
    Shoulder complex, dislocates
    DE Bench 2x20x45 2x3x45minis 6x3x77minis
    Military 8x45 5x65 5x100 3x115 12x130
    Croc Rows 4x10,11,12,15x62 1/2 supersetted with
    Log Press 5x75 3x8,8,8x105
    Pin press 5x135 3x10,10,10x180 1/2 supersetted with
    Fat Gripz curls 3x10,10,11x86 1/2

    Conditioning circuit :40 seconds @7.1 mph
    1) dips 3x18,18,18xBW
    2) low pulley fat Gripz 3x9,9,9x121
    3) sprints 3@8.1mph

    Decent workout. Superhot. 92 degrees plus humid. I felt like puking after the military press. Ate way too much at lunch. Can still feel it typing this.
  38. Registered User
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    Thursday 6/2/11
    Hip circles, dislocates, hip flexors, adductors
    DE Box Squats 2x8x45 2x2x45 light bands 6x2x100 light bands
    DL (off 2" mats, hook grip) 5x135 5x185 3x215 15x237 1/2
    Step-ups 3x12,12,12x43 1/8's
    GHR 3x10,10,9x monster assist supersetted with
    Rolling Thunder 3x25 seconds x70 3/4 supersetted with
    Ab wheel 3x10,10,10x BW supersetted with
    Standing calves 3x14,15,16x20

    Conditioning circuit treadmill :40 seconds @7.1 mph
    1) stack lift 3x6,6,6x88 1/2
    2) sprints 3@8.1 mph
    3) sprints 3@8.1 mph @2.5% incline
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    Calculated new maximums with Wendler's formula
    Bench 233
    Squat 334
    Military 182
    DL 356
    Log Press 133

    New working maximums for formula
    Bench 190
    Squats 240
    Military 140
    DL 265

    Jumping up a little extra on Squats and DL's. The reps were getting a little high so I'm jumping up extra and dropping the reps down a bit so I can hopefully build up again.
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    Saturday 6/4/11
    Shoulder complex, dislocates
    Bench 2x20x45 2x5x95 5x115 5x135 5x150 15x160 1/2
    Pulldowns 4x20,20,20,20x90 supersetted with
    Bench 3x14,15,15x142
    Cable laterals 3x15,17,18x7
    DB skull Crushers 3x16,16,17x28 1/4's supersetted with
    Lever bar 5x5 3x6,7,8x7 3/4

    Conditioning
    Sprints :40 seconds
    5@7.2 mph
    5@8.2 mph
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