5/3/1 and Grappling 4 fun Log

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  1. Thursday 2/5/15


    Friday 2/6/15
    Hips and swings
    SSB squats 2x8x65 8x135 5x185 5x225 2x255 7x273.5 8x216.5
    SSBGM's 8x95 5x115 3x12x132.5

    Bailed there. Back was tweaking and I didn't want to push things on it. Got what I needed in. Back has been bothering me a little lately. Going to have to address it.

  2. Sunday 2/8/15

    Cuff and reliever
    DE bench. 2x20x45 added mini's 3x45 3x95 3x115 5x3x128 mid 5x3x128 pinky
    DB bench 4x15x55's
    CS rows 8x245 3x12x282
    Treadmill 8.0 mph
    1) axle OHP 3x7x96
    CS Fatz 3x7x241.5
    2) sling shot 3x8,8,7x187
    BB curls 3x7,8,8x95
    3) push-ups 3x15
    Inverts 3x13
    4) 20/20's 3:00@10mph

    Rotator reliever.

    Shoulder is better. I found the real culprit. It's my pec insertion, right above my bicep. Going to hit it with BOC-157 the next few days.

  3. Monday 2/9/15


  4. Wednesday 2/11/15

    Hips and swings
    SSB DE 2x8x65 added lights 2x65 2x115 2x135 8x2x155
    DL 5x135 5x185 5x235 1x275 8x285
    GHR 4x10,11,11,12xBW
    Lever bar 5x18,19,20,20,20x4
    Treadmill 8.0mph
    1) single leg squats 3x9
    Vertical abs 3x12x103.25
    2) DB cleans 3x4x72.5
    Side bends 3x10,10,11x52.5
    3) 45 hypers 3x15x16
    4) 20/20's 3:00@10.1mph


    Decent workout.

  5. Results first cycle back by formula

    Bench 279
    Squat 337
    DL 361

    All quite a bit high as usual for my rep range

    New max numbers
    Bench 207.5
    Squat 290
    DL 304

    Body weight falling a tad. 198.7 today.

  6. Friday 2/13/15

    Cuff, neck, and reliever.
    Bench 2x20x46 8x95 8x115 5x135 5x155 17x176.5 3x197
    Pull downs 8x100 8x150 4x12x172
    Treadmill 8.1mph
    1) bench 4x6,6,7,7x175.5
    Strap rows 4x7,7,7,8x132.25
    2) laterals 3x15x36.25's
    Shrugs 3x7,7,8x208.5
    3) 10-counts 3x5x55's
    4) 20/20's 3:00@10.2mph

    Extra triceps, scaps, and rotator reliever.

  7. Monday 2/16/15

    Treadmill workout

    Tuesday 2/17/15
    Hips and swings
    SSB squats 2x8x65 8x135 5x185 3x225 12x246.5 10x188.5
    SLDL 8x95 5x145 3x12x166
    Lever bar 5x20x4
    Treadmill 8.1mph
    1) Glute bridge 3x8x158
    Vertical abs 3x12x103.5
    2) bag flips 3x4,4,6x128
    Rotations 3x8xmini
    3) 45 hypers 3x15x16.25
    4) 20/20's 3:00@10.4mph


    Things going decent. Cold adaptation is going great. I'm down 10 pounds without heavy dieting. It's crazy how well it's working. I started albuterol yesterday and quit today when I saw what I weighed. Down to 194.7 already. Have the slightest hint of upper abs coming in.

  8. Wednesday 2/18/15

    DE bench chains 2x20x45 3x45+40 3x95+40 3x115+40 10x3x135+40
    DB bench 4x15x57.5's
    CS Rows 8x255 3x12x296.5
    Treadmill 8.2mph
    1) axle OHP 3x7x96.5
    CS Fatz 3x8x247
    2) R. green bench 3x8x203.5
    DB curls 3x8x51.25's
    3) push-ups 3x15
    Inverts 3x13
    4) 20/20's 3:00@10.4mph

    Extra triceps, face pulls, and then rotator reliever.

  9. Sunday 2/22/15

    Hips and swings
    DE squats 2x8x65 added lights 2x65 8x2x115.5
    DL 5x135 5x185 5x235 12x258
    GHR 4x11,11,12,12
    Lever bar 5x20x4
    Treadmill 8.2mph
    1) lunges 3x8x15's
    Horizontal abs 3x12x83.75
    2) DB snatch 3x3,4,4x60's
    Land mines 3x8x65
    3) 45 hypers 3x15x16.5
    4) 20/20's 3:00@10.5mph

  10. Tuesday 2/24/15

    Cuff and neck
    Bench 2x20x45 8x95 8x115 5x135 5x155 3x175 16x186 4x201.5
    Pull downs 8x100 8x150 4x12x172.25
    Treadmill 8.3mph
    1) bench 4x6,7,7,8x176
    Strap rows 4x8x133
    2) Band laterals 3x20x30 band
    Shrugs 3x8x209
    3) 10-counts 3x5,5,6x55's
    4) 20/20's 3:00@10.5mph

    Extra triceps, scap work, and rotator reliever.

    Decent workout. May squat tomorrow or maybe Thursday. Depends on schedule.

  11. Wednesday 2/25/15

    Treadmill workout

    Mitt work
    2x2:00 hands only. Just to get back into the groove.

  12. Thursday 2/26/15

    Hips and swings
    SSB squats 2x8x65 8x135 5x185 5x225 3x245 11x261 12x205
    SLDL 8x95 5x145 3x12x166.5
    Lever bar 5x20x4
    Treadmill 8.3mph
    1) Glute bridges 3x8x158.5
    Vertical abs 3x12x103.75
    2) log cleans 3x3,4,4x162.5
    Rotations 3x8xMini band
    3) 45 hypers 3x15x16.75
    4) 20-20's 3:00@10.7mph


    Decent workout. Picked up 2 reps over what I was shooting for and I had another few in me. Slow and steady though. Fired two units of BPC-157 into groin and one into the shoulder. Gonna run it out on both. Got two more vials left. Seems to be working well. Off until Sunday.

  13. Sunday 3/1/15

    DE bench 2x20x45 +60 chains 3x95 3x115 5x3x135 mid 5x3x135 pinky
    DB bench 4x15x60's
    CS rows 8x255 3x12x297
    Treadmill 8.4mph
    1) Axle OHP 3x6x100
    Fatz CS rows 3x8x237.5
    2) reverse green mid 3x7,8,8x205
    DB curls 3x8x51.25's
    3) push-ups 3x15
    Inverts 3x14
    4) 20/20's 3:00@10.8mph

    Extra triceps and band pulls. Rotator reliever later tonight.

  14. Monday 3/2/15

    DE squats 2x8x65 added lights 2x65 2x115 8x2x135.5
    DL 5x135 5x185 5x235 2x255 10x273.5
    GHR 4x12xBW
    Lever bar 5x10,12,14,16,18x4.25

    Called it there. I am pretty sick with a cold/flu so it was sucking pretty bad. Hopefully better by Wednesday.

  15. Tuesday 3/3/15

    Treadmill workout

    Wednesday 3/4/15
    Cuff and neck
    Bench 2x20x45 8x95 8x115 5x135 5x155 3x175 2x185 10x196.5? 4x206.5
    Pull downs 8x100 8x150 4x12x172.5
    Treadmill 8.5mph
    1) bench 4x7,7,7,8x176.5
    Strap rows 4x8x133.25
    2) laterals 3x15x36.25's
    Shrugs 3x8x210
    3) 10-counts 3x5,6,6x55's
    4) 20/20's 3:00@11.0mph

    Triceps, scaps, rotator reliever.
    Hands only 2x2:00

    Mediocre workout. Was 3 short on bench. Not sure. 100% set was what it was supposed to be, possibly even had another in the tank.

  16. Friday 3/6/15

    Hips and swings
    SSB squats 2x8x65 8x135 5x185 5x225 2x265 10x275.5 10x217.5
    SLDL 8x95 5x145 3x12x167.5
    Lever bar 5x12,14,16,18,20x4.25
    Treadmill 8.5mph
    1) Glute bridge 3x8x159
    Vertical abs 3x12x104
    2) bag flips 3x4,4,6x128
    Rotations 3x9xMini
    3) 45 hypers 3x15x17
    4) 20/20's 3:00@11.0mph


    Decent workout. Bag flips were killing me. The bag has to be heavier. It's frozen as hard as a rock. I think it got some water in it and froze.

  17. Sunday 3/8/15

    DE bench 2x20x45 3x45+80 3x95+80 3x115+80 5x3x135+80 mid 5x3x135+80 pinky
    DB bench 4x15x62.5's
    CS rows 8x255 3x12x297.5
    Treadmill 8.6mph
    1) strict axle OHP 3x6,6,7x100
    CS Fatz 3x8x248
    2) reverse green bench 3x8x205
    DB curls 3x8x51.25's
    3) push-ups 3x15
    Inverts 3x14,14,15
    4) 20/20's 3:40@11mph

    Extra triceps and face pulls.

    Pretty decent workout. Things feel good. Weight is coming off slow and steady.

  18. Monday

    Hips and swings
    DE box 2x8x65 added light bands 2x65 2x115 2x135 8x2x155.5
    DL 5x135 5x185 5x235 2x265 10x288.5
    GHR 4x12xBW
    Lever bar 5x14,16,18,20,20x4.25
    Treadmill 8.5mph
    1) lunges 3x8x20's
    Horizontal abs 3x12x84
    2) DB cleans 3x4,4,5x72.5
    Land mines 3x8x65
    3) 45 hypers 3x15x17.25
    4) 20/20's 3:40@11mph

    Decent workout. Felt solid and easy.

    For this cycle by formula
    Bench 262
    Squat 367
    DL 385

    2/3 up solid. Not sure what happened on bench. Thinking of adding a little more volume in the form of jokers in a few months. Closer to summer.
    New working maxes will be;
    Bench 208.5
    Squat 292.5
    DL 308

    Taking things nice and slow. Body is feeling good and weight is coming off.

  19. Wednesday

    Cuff and neck
    Bench 2x20x45 8x95 8x115 5x135 5x158 17x178 5x198
    Pulldowns 8x100 8x150 4x12x172.75
    Treadmill 8.6mph
    1) bench 4x7,7,8,8x176.5
    Strap rows 4x8x133.75
    2) band laterals 3x12x40bands
    Shrugs 3x8x210
    3) 10-counts 3x6x55's
    4) 20/20's 4:20@11mph

    Extra triceps and scaps. Also rotator reliever.

    Pretty good workout. Bench was much improved from last workout. Still working back up after the shoulder though. Conditioning is decent. Hoping to get back on the mats starting next week.

  20. Friday 3/13/15
    Hips and swings
    SSB squats 2x8x65 8x135 5x185 5x225 13x249 1x278
    SSBGM's 8x95 5x115 3x12x133
    Lever bar 5x16,18,20,20,20x4.25
    Treadmill 8.6mph
    1) Glute bridge 3x8x160
    Vertical abs 3x12x105
    2) log cleans 3x4x162.5
    Rotations 3x10xMini
    3) 45 hypers 3x10x25
    4) 20/20's 4:20@11mph

    Decent workout. Easy single at 95%.

  21. Sunday 3/16/15
    DE bench 2x20x45 add minis 3x45 3x95 3x115 5x3x128.5 mid 5x3x128.5 pinky
    Crocs 8x70 3x12x90.5
    DB bench 4x15x65's
    Treadmill 8.6mph
    1) DB military 3x10x45's
    Fat DB rows 3x9,10,10x51.25's
    2) 4-board 3x7,7,8x198
    BB curls 3x8x95
    3) push-ups 3x11xFeet up
    Inverts 3x15xBW
    4) 20\20's 5:00@11mph

    Extra triceps and face pulls.

    Good workout. Upper back is cooked. Was supposed to DL tomorrow but I may back it off until Tuesday. I actually want to get synced up to bench Sunday's so I may push back a day this week and a day next week. Saturday's is my usual cheat day and since bench is my weakest lift I like to have it right after cheat day.

  22. Tuesday 3/17/15
    Hips and swigs
    DE box 2x8x65 added light bands 2x65 8x2x116
    DL 5x135 5x185 5x235 14x262 2x293
    GHR 4x12,12,12,14
    Lever bar 5x17,19,20,20,20x4.25
    Treadmill 8.7mph
    1) step-ups 3x6x50
    Horizontal abs 3x13x85
    2) DB cleans 3x4,5,5x72.5
    Land mines 3x8x65
    3) 45 hypers 3x10,11,11x25
    4) 20/20's 5:00@11mph

    Pretty easy workout. Gonna start jokers next cycle on squats and deads. Maybe bench cycle after. Step-ups were tough. Rigged up a bar to do them across my back and it was significantly tougher than with DB's. Worked well. Gonna start pushing things just a tad.

  23. Wednesday 3/18/15
    Bench 2x20x45 8x95 8x115 5x135 5x155 2x175 16x189 6x204
    Pull downs 8x100 8x150 4x12x173
    Treadmill 8.7mph
    1) bench 4x8x176.5
    Strap rows 4x8x133.25
    2) laterals 3x15x36.25's
    Shrugs 3x8x210
    3) 10-counts 3x6,6,7x55's
    4) 20/20's 5:00@11mph

    Extra triceps and scap work.

    Really good workout. Had a small high day yesterday and it really helped. I may push squats back a day. I need to sync up my bench day to Sunday's so I can have a high day every Saturday.

  24. Friday 3/20/15
    Hips and swings
    SSB squats 2x8x65 8x135 5x185 5x225 2x255 14x263.5 1x285
    SSBGM's 8x95 5x115 3x12x133.5
    Lever bar 5x20x4.25
    Treadmill 8.7mph
    1) Glute bridge 3x8x160.5
    Vertical and 3x12x105
    2) bag flips 3x4,6,6x128
    Rotations 3x10xMini
    3) 45 hypers 3x11,11,12x25
    4) 20/20's 5:00@11mph

    Pretty good workout. Had more on squats but shut it down. Playing things safe. Single was easy.

  25. Sunday 3/22/15
    DE bench 2x20x45 added mini's 3x45 3x95 3x115 5x3x128.5 mid 5x3x128.5 pinky
    DB bench 4x15x66.25's
    Crocs 8x70 3x12x90.75
    Treadmill 8.8mph
    1) OHPDB's 3x10x47.5's
    Fatz DB rows 3x10x51.25's
    2) 4-board 3x8x175 (had to reset these cons burned)
    BB curls 3x8x95.5
    3) push-ups 3x12xfeet up
    Inverts 3x15
    4) 20/20's 5:10@11mph

    Extra band push downs and face pulls. 2 sets on rotator reliever.

    Pretty decent workout. Had to reset 4-boards. Pushed them as far as I could and got a little burnout on them. Rest 23 pounds lighter and will work back up.

  26. Almost forgot. Back on the mats this week. Went in Thursday and did basic mobility, submission counters and sweeps for an hour. Saturday was the same except passes instead. Will be back in next Thursday and Saturday. Gotta get my **** together. Testing for purple before Memorial Day and I need to be ready. Then I can get back to competition prep. I need to get this purple belt test off my plate. It's past time.

  27. Monday 3/23/15

    Pad work hands only 3x3:00

    Tuesday 3/24/15
    Hips and swings
    DE Box SSB 2x8x65 added lights 2x65 2x95 8x2x116
    DL 5x135 5x185 5x235 2x265 14x277.5 2x300
    GHR 4x13,12,13,15
    Lever bar 5x8,9,10,11,15x5
    Treadmill 8.8mph
    1) BB step-ups 3x6x52.5
    Horizontal abs 3x12,12,13x85.5
    2) DB snatch 3x4x60
    Land mines 3x8x65.25
    3) 45 hypers 3x12x25
    4) 20/20's 5:20@11mph

    Pretty good workout. Still playing it conservative. I think I'm going to jump my DL number 10 pounds and drop the reps down a bunch next cycle.

  28. Wednesday 3/25/15

    Pad work hands only 3x3:00

    Thursday 3/27/15
    Bench 2x20x45 8x95 8x115 5x135 5x155 3x175 2x195 11x200 5x210
    Pull downs 8x120 8x150 4x12x173.5
    Treadmill 8.9mph
    1) incline BB 4x8x135
    Strap rows 4x8x134
    2) laterals 3x15x40 bands
    Shrugs 3x8x210
    3) 10-counts 3x6,6,7x55's
    4) 20/20's 5:24@11mph

    Extra triceps and pull aparts.


    Drilling about half an hour. Live 4x5:00.

    Pretty good workout on both fronts.

  29. Saturday 3/28/15

    Drilling 30 minutes
    Live 4x5:00

    Sunday 3/29/15
    BJJ drilling 1:00
    Elliptical 20 minutes

  30. Monday 3/30/15
    Hips and swings
    SSB Squats 2x8x65 8x135 5x185 5x225 2x265 12x278.5 2x1x292.5+40chains
    SSBGM's 8x95 5x115 3x12x133.5
    Lever bar 5x10,11,12,13,17x5
    Treadmill 8.9mph
    1) Glute bridges 3x8x161
    Vert abs 3x12x105.25
    2) log cleans 3x4,4,5x162.5
    Rotations 3x10xmini
    3) 45 hypers 3x13,13,15x25
    4) 20/20's 5:45@11mph

    Decent workout. Upping squat max to 300 and dropping reps some.


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