5/3/1 and Grappling 4 fun Log
09-04-2013 07:03 PM
BJJ drilling 45 minutes
Hips and swings
SSB squats 8x65 2x65+67 2x115+67 8x2x140+67
DL (1.5" mats) 5x135 5x185 3x235 2x265 15x276.5 1x325
GHR 4x10xSingle micro
1) DL 3" 3x5x205
Roman chair 3x9xBW
2) DB snatch 3x5x48.75
3) SLGM's 3x15xGreen
4) 20/20's 5:00@5%
Not bad. Took a pretty big jump.
09-06-2013 07:05 PM
Bench 20x45 8x95 8x115 5x135 5x155 2x175 1x185 8x193 13x150
Pulldowns 8x90 8x140 4x10x180.5
1) DB Bench 4x10,10,10,11x60's
Fatz Pulldowns 4x6x160
2) laterals 3x10x32.5's
Fatz military 3x8,10,11x86
3) 10 counts 3x7,7,8x50's
DB Shrugs 3x10x50's
Vertical ab strap 3x15,15,20x50
4) 20/20's 5:firstname.lastname@example.org@5%
Rotator cuff and triceps 3 sets.
Little bit of a mediocre workout. Bench is suffering the effects of the weight cut. Conditioning is improving quite a bit though, I have to say. If I had my Osta I'm pretty sure I could arrest my strength losses, but it's still on back order.
Got a long Spud Ab Strap from elite and used it today. Worked well. I'll have to find the right weight, today was a little light. I'm going to use it to do standing abs with the cable vertical one day and horizontal another. See how things go. Weight today was 184.9.
09-09-2013 04:36 PM
7:00@7mph no incline.
Weight Monday at 186.1 after a cheat day Saturday so not bad. Squats tonight. If I hit 182 or less by the Monday before weigh ins I'm going to suck to 169.9 for the tournament, otherwise it's 179.9 for me.
09-09-2013 06:36 PM
Hips and swings
SSB squats 8x65 8x135 5x185 3x225 2x245 14x252 2x280 10x196
45 hypers 4x14x25
1) reverse hypers 3x10x116.5
Horizontal Abs 3x12,13,14x76 (new Spud Strap)
2) log cleans 3x5,5,6x147.5
Land mines 3x8x51.5
3) 45 hypers 3x20x10
4) 20/20's 5:email@example.com@5%
Pretty decent. Squats were tuff. So was circuit. Legs were rubbery.
Got video of squats but need to download an app to post it. Maybe later. Steak tonight. Haha.
09-09-2013 06:36 PM
Good squats bud! Lookin forward to seein it
09-09-2013 07:05 PM
Felt decent. Looks like I drifted forward on a few and got out over my toes a bit. I think I have fixed the knee collapse so on to the next technique problem.
09-09-2013 07:10 PM
The slightest of slight knee 'cave' is okay for quad activation. Id work on the slight pelvic tilt but you look solid dude. Your back never gave in to the SSB.
09-09-2013 07:14 PM
Thanks. The goal is 20x275 by spring. Then it's my first 'real' cycle.
09-09-2013 07:16 PM
09-10-2013 10:16 PM
BJJ. Drilling 1 hour
Was supposed to do a sprint workout on the treadmill but I was just too sore from squats yesterday. OHP tomorrow and I'll sprint Thursday.
09-11-2013 09:57 PM
DE bench 20x45 added minis 3x85 4x3x105 mid
Military 8x45 5x85 5x105 3x125 1x135 10x140 15x108.5
CS rows 8x245 4x10x286.6
1) log 3x3x145
Fatz CS rows 3x8,8,9x227
2) 4 board 4x8,8,8,9x177
BB curls 4x7,7,7,8x95.5
3) dips 3x15x12
GHR sit-ups 3x11,12,12x7.5
4) 20/20's 5:firstname.lastname@example.org@5%
Mediocre workout. The cut is hurting me. Lesson learned for me, don't cut without SARM's.
on another not an opportunity has opened up. Abu Dhabi pro trials are in NY October 20th. I'm thinking about skipping the NAGA and doing the pro trials. Not sure yet. I always wanted to at least give it a shot. May be my only one. I'm going to talk it over with my buddy and see what he thinks. It's a long shot to win it and go, but I figure what the hell, Can't win it sitting at the house wishing about it. Wish I was 10 years younger. I found this sport too late.
09-12-2013 10:14 PM
Decided to do pro trials. Going to up calories and put 4-6 pounds of decent material back on. Still waiting on SARM's. buddy working in a few sponsorship dollars for me. Also changed sprints to 5:00 as they are 5:00 bouts at trials.
8x5:00 rounds. Went pretty hard for a few. DL tomorrow and sprints this weekend. Also a Renzo Black belt seminar on Sunday.
09-13-2013 07:26 PM
Hips and swings
DE box SSB 8x65 added 67 chains 2x65 2x115 8x2x140.5+67
DL (1.5") 5x135 5x185 3x235 1x285 13x292.5 2x325
GHR 4x10,10,10,12xSingle micro
1) SSB squats 3x5,6,6x177
Roman chair 3x10xBW
2) DB cleans 3x5,5,6x61.5
3) SLGM's 3x10xgreen+Mini
4) 20/20's 5:email@example.com@5%
Pretty decent. Ordered SARM's today Osta and GW. I have a little S-4 but gives me vision sides so I'm not sure I'll use it. Feeling good. I'm gonna eat a little extra this weekend and then I'm going maintenance on the SARM's until I see where I settle in at. I'd like to get up around 188 without loosing any conditioning. Then it's and easy cut to 180 with a Gi.
Off to see if we can win at least one football game this year. We were 0-10 last year and things aren't looking good.
09-15-2013 06:23 PM
Renzo Gracie BB seminar
Drilled for two hours on passing half guard
Live 6x3:00 really hard pace
Did pretty well but was tired. Handled everybody pretty well. A purple around 200, a blue about my weight, a few whites, one of which was pretty good and has some real potential, and the black belt who owns the school. I've rolled with him lots. His defense gives me fits. I passed him and got his back but couldn't do anything with him. Didn't get to roll with the seminar teacher today. I've rolled him before no Gi though and he's tuff.
I'm sore as hell now. Supposed to bench tomorrow but we will see how sore I am tomorrow.
09-16-2013 06:53 PM
Bench 20x45 8x95 8x115 5x135 5x155 3x175 1x195 5x203.5 12x160.5
Pulldowns 8x90 8x140 4x10x180.75
1) Bench 4x6,6,7,9x155.5
Fatz Pulldowns 4x6,6,7,7x160
2) laterals 3x11x32.5's
Fat military 3x10x87.5
3) 10-counts 3x8x51.25's
Vertical ab strap 2x15,20x60 15x70 (too light)
4) 20/20's 5:00@5%
Pretty decent. Still pretty sore from yesterday. Think I'm changing the 20/20's to a straight 5 minute run. Gonna start low and ramp up.
09-18-2013 07:16 PM
Missed practice today. Wife was sick and daughter had soccer practice. Still sore from Sunday so it was probably a good thing.
SSB squats 8x65 8x135 5x185 3x225 1x255 11x266 3x280
45 hypers 4x15x25
1) reverse hypers 3x10x117
Horizontal ab strap 3x15x76.5+mini
2) bag flips 3x8,10,10x100
Land mines 3x8x51.75
3) 45 hypers 3x21x10
4) straight run 5:firstname.lastname@example.org
Accidentally forgot my first set last set. Got my SARM'S today and started Osta and GW. Expecting good things.
09-19-2013 09:24 PM
BJJ live 7x5:00. Good session but something appears to have happened to my lower outside leg. It is full of fluid. I have Ice on it now. Hopefully it turns out to be nothing.
09-20-2013 11:39 PM
DE Bench 20x45 added minis 3x45 3x85 4x3x105.5 mid 4x3x105.5 regular
Military 8x45 5x95 5x115 2x135 1x145 8x147.5
CS rows 8x225 3c10,10,11x286.75 15x225
1) log 3x6x115
CS fatz rows 3x8,9,9x227.5
2) reverse bench 4x9,9,10,10x177
BB curls 4x7,7,8,8x96
3) dips 3x15x12.25
GHR sit-ups 3x12,13,13x7.5
4) run 5:email@example.com
Did a little extra bench and back. Nothing to brag about. Leg is feeling better. Still hurts but, Hopefully I'll be good for tomorrow. We have a Renzo Black Belt coming in from out of town to roll tomorrow and I'm looking forward to it.
09-23-2013 07:14 PM
Hips, swings, extensions
SSB box 8x65 added 67 2x65 2x115 8x2x141+67
DL (1.5") 5x135 5x185 3x235 2x285 12x309 4x325
GHR 4x10,10,11,13xSingle micro
1) DL (3") 3x5,5,6x207.5
Roman chair 3x12,12,13
2) DB Snatch 3x5,5,6x49
Band rotations 3x10xMini
3) SLGM's 3x10xGreen+Mini
4) run 5:firstname.lastname@example.org
Pretty decent workout. Getting in pretty decent shape. The GW is kicking. Weight was 187.7 after a good weekend of eating.
09-24-2013 10:02 PM
BJJ drilling 1 hour. All half guard sweeps
Few extra calories tonight, bench tomorrow.
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