5/3/1 and Grappling 4 fun Log

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  1. Wednesday 4/1/15
    Cuff
    DE bench 2x20x45 added mini's 3x45 3x95 3x115 5x3x129 mid 5x3x129 pinky
    DB bench 4x15x67.5's
    Crocs 8x70 3x12x91
    Treadmill 9.0mph
    1) OHPDB 3x8x50's
    Fatz DB rows 3x10x52.5's
    2) close grip bench 3x8x145
    BB curls 3x8x95.5
    3) push-ups 3x12,13,14xFeet up
    Inverts 3x15
    4) 20/20's 6:[email protected]

    Extra band push downs and face pulls.

    Pretty good workout. Tweeted back a tad, just a strain. Be good by Friday to DL.

    Thai rounds 2x3:00 decent clip.


  2. Friday 4/3/15 Hips and swings
    DE squats 2x8x65 added lights 2x65 2x115 2x135 8x2x156
    DL 5x135 5x185 5x235 2x285 12x293 2x1x308+40 chains
    GHR 4x12,13,15,15
    Lever bar 5x11,12,13,14,17x5
    Treadmill 9.1mph
    1) step ups 3x6x55
    Horizontal abs 3x12x86
    2) DB Cleans 3x5x72.5
    Land mines 3x8x65
    3) 45 hypers 3x14,14,15x25
    4) 20/20's 6:[email protected]
    Pretty decent workout. End of cycle numbers;
    Bench 273
    Squats 390
    DL 410

    Upping my max numbers to
    bench 212.5
    Squats 300
    DL 317.5

    I plan on dropping some reps on this cycle and kind of easing off the pedal this cycle. My hips and knees are feeling a little sore. Nothing serious.
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  3. Forgot to add.

    Thursday BJJ
    Live 8x5:00 one minute between. Another BJJ workout tomorrow. Thinking I'm doing a tournament the 18th. Not ready at all but it'll be fun anyways.
  4. 5/3/1 and Grappling 4 fun Log


    Saturday 4/4/15
    Bjj drilling 1 hour. All half guard passes. Both open And from lockdown.

    Sunday 4/5/15
    Cuff and neck
    Bench 2x20x45 8x95 8x115 5x135 5x155 2x175 16x183 1x204 3x1x204+40 chains
    Pull downs 8x120 8x150 4x12x173.75
    Treadmill 9.2mph
    1) bench 4x8x176.5
    Strap rows 4x8x134
    2) laterals 3x10x37.5's
    Shrugs 3x8x210
    3) 10-counts 3x6,6,7x55's
    4) 20/20's 6:[email protected]

    Extra band push downs and pull aparts.

    Good workout. Jumped bench max number up to 215.

  5. Monday 4/6/15
    Hips, swings, roller
    SSB squats 2x8x65 8x135 5x185 5x225 10x255 1x285 3x1x285+40 chains
    SLDL 8x95 8x145 3x12x168
    Lever bar 5x12,13,14,15,18x5
    Treadmill 9.3mph
    1) Glute bridge 3x8x162
    Vertical abs 3x12x105.5
    2) bag flips 3x6x128
    Rotations 3x10xMini
    3) 45 hypers 3x15x25
    4) 20/20's 6:[email protected]

    Thai rounds 3x3:00 pretty solid clip.

    Pretty good workout. Took it easy on 85% set for the sake of my hips and knees. Singles were pretty solid. Decent speed.
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  6. Tuesday 4/7/15
    BJJ
    Drilling reverse DLR sweeps 30 minutes
    Live 3x5:00

    Was late for practice. They switched practice time and forgot to tell me.


    Wednesday 4/8/15

    Cuff
    DE bench 2x20x45 added 87 chains
    3x45 3x95 3x115 5x3x135 mid 5x3x135 pinky
    DB bench 4x15x67.5's
    CS rows 8x245 3x12x282.5
    Treadmill 9.3mph
    1) log OHP 3x6x115
    CS Fatz rows 3x8x242
    2) sling shot 3x8x187
    DB curls 3x8x51.25's
    3) push-ups 3x13,14,15xFeet up
    Inverts 3x15xfeet up
    4) 20/20's 6:[email protected]

    Band push downs and face pulls.

    Good workout. I think all this sustained volume on the band push downs is really paying off. I'm gonna up the volume on it in a few weeks. Maybe 4 sets instead of three.


    Thai rounds

    3x3:00

  7. Thursday 4/9/15

    BJJ live
    9x5:00

    Good night. Feeling really good. I feel stronger on the mats than I ever have. Not sure why. My lifts are decent right now, but I'm still a ways off any PR's. Things just seem to have come along well all of the sudden. I'm pulling off a lot of stuff on good guys with relative ease which I'm looking forward to trying out in competition.

  8. Friday 4/10/15
    Hips, swings, roller
    DE Squats 2x8x65 added lights 2x65 8x2x117
    DL 5x135 5x185 5x235 2x255 10x270 1x310.5 3x1x301.5+40 chains
    GHR 4x13,13,15,15xBW
    Lever bar 5x13,14,15,16,20x5
    Treadmill 9.4mph
    1) single leg squats 3x6,7,8x10
    Horizontal abs 3x12x86.25
    2) DB snatch 3x4,4,5x60
    Land mines 3x8x65
    3) 45 hypers 3x15x25
    4) 20/20's 6:[email protected]

    Easy workout.

  9. Sunday 4/12/15
    Cuff and neck
    Bench 2x20x45 8x95 8x115 5x135 5x155 2x175 2x185 13x193.5 1x210 3x1x210+47 chains
    Pull downs 8x120 8x150 4x12x174.5
    Treadmill 9.5mph
    1) Incline BB 4x9x136
    Strap rows 4x8x134.5
    2) band laterals 3x16x40 bands
    Shrugs 3x8x210
    3) 10-counts 3x6x55's
    4) 20/20's 7:[email protected]

    4 sets of band push downs and pull aparts.


    Pretty decent workout. Missed drilling this morning. Sister in law had car trouble and I ended up having to take her to the car rental place. Squats tomorrow plus Thai rounds.

  10. Monday 4/14/15
    Hips, swings, roller
    SSB squats 2x8x65 8x135 5x185 5x225 2x255 8x270 1x292.5 3x1x292.5+47 chains (easy)
    SLDL 8x95 5x145 3x12x168.5
    Lever bar 5x14,15,16,18,20xBW
    Treadmill 9.5mph
    1) Glute bridge 3x6x165
    vertical and 3x12x105.75
    2) log cleans 3x5x162.5
    Rotations 3x10xMini
    3) 45 hypers 3x15x25
    4) 20/20's 7:[email protected]

    Pretty easy workout. Hip is feeling a little tendinitis. Singles were easy.

  11. Wednesday 4/15/15
    Cuff
    DE bench 2x20x45 3x45+94 3x95+95 3x115+94 5x3x135+94 mid 5x3x135+94 pinky
    DB Bench 4x15x67.5's
    CS Rows 8x245 3x12x283
    Treadmill 9.5mph
    1) log press 3x6x116
    CS Fatz 3x8x242.5
    2) sling shot 3x8x188
    DB curls 3x9x51.25's
    3) push-ups 3x15
    Inverts 3x15
    4) 20/20's 7:[email protected]

    Extra band triceps and face pulls, 4 sets.

    Thai rounds 3x3:00 pretty decent clip.

    Feeling really good. Not sure whether that is good or bad. We will find out Saturday. Live rolling tomorrow.

  12. Well, Saturday did not work out real well. Backing up to Thursday, I woke up with the right side of my face partially paralyzed. I knew right away I had gotten Bells Palsy. I went to the ER Friday for about 3 hours and a CT scan and MRI. No stroke and it is Bells Palsy. I left with a script for prednisone and an anti viral. Saturday I got roped into refereeing at the last minute and agreed to. They offered me $100 and to compete for free. So I started refereeing and I did like 100 matches in about 6-7 hours and I was beat so I told them to pull my name out of purple belt. Well at the end of the tournament the director offered me $100 to roll the other purple that was there as he didn't have a match so I took it. I changed and warmed up and the guy I got was at the table and asking if he had a match and I told him we were rolling. He looked at my blue belt and ran off to his instructor. Long story short he refused to roll me because I only had a blue. He and his instructor were both dicks about it. I thought if I ran through my resume he would see I was legit, it probably only made things worse. At that point I lost my patience a little bit and I may have made a passive aggressive comment or two before walking away in disgust. I've never heard of anything like this anywhere. So onto preparations for the Kumite.

    Monday 4/30/15
    Hips, swings, roller
    SSB DE box 2x8x65 added lights 2x65 2x115 8x2x137
    DL 5x135 5x185 5x235 2x265 8x283.5 1x307 3x1x307+47
    GHR 4x15xBW
    Lever Bar 5x15,16,17,18,20x5
    Treadmill 9.5mph
    1) single leg squats 3x8,8,10x15
    Horizontal abs 3x12x86.5
    2) DB cleans 3x5x72.5
    Land mines 3x8x65
    3) 45 hypers 3x15x25
    4) 20/20's 5:[email protected]

    Thai rounds 2x3:00 real easy.

  13. Wednesday 4/22/15

    Cuff
    Bench 2x20x45 8x95 8x115 5x135 5x155 3x175 2x195 10x204 1x215 3x1x215+47 chains
    Pull downs 8x120 8x150 4x12x175
    Treadmill 9.6mph
    1) bench 4x8,8,8,9x177
    Strap rows 4x8,8,8,10x135
    2) laterals 3x10,11,11x37.5's
    Shrugs 3x8x210.5
    3) 10-counts 3x6,7,7x55's
    4)20/20's 5:[email protected]

    Band push downs 4x45
    Pull aparts 4x45

    Decent workout. Assistance/ accessory went great, Amrap set I was a rep short of what I wanted.

  14. Friday 4/24/15
    Hips, swings, roller
    SSB squats 2x8x65 8x135 5x185 5x225 2x275 6x285 1x300 3x1x300+47
    SLDL 8x95 5x145 3x12x169
    Lever bar 5x16,18,18,18,20x5
    Treadmill 9.7mph
    1) Glute bridge 3x6,6,7x165.5
    Vertical abs 3x12x106
    2) bag flips 3x8x130
    Rotations 3x10xOld mini
    3) 45 hypers 3x15,15,16x25
    4) 20/20's 5:[email protected]

    Decent day. Pretty easy. Not rushing anything on lower body. This would be considered a reset cycle I suppose. I'll go up 2.5 only on my Mac number but try and add a rep for the whole cycle. Things seem to be going well.

  15. Monday 4/27/15
    Cuff
    DE bench 2x20x45 add 100 in chains 3x45 3x95 3x115 5x3x135 mid 5x3x135 pinky
    DB bench 4x15x70's
    CS rows 8x245 3x13x284
    Treadmill 9.7mph
    1) log press 3x7x117
    CS Fatz 3x9x243
    2) sling shot 3x9x187.5
    DB curls 3x9x51.25's

    Called it there. I am shot. Too much booze and bar food this weekend. This was a big fundraiser for the wrestling club and it's a huge party and I always get in on it. Haha. I always plan it though. It'll be my last weekend of fun until the tournament Memorial Day. Diet started today. Under 100 carbs. Two or three of those and I'll feel great.

  16. Tuesday 4/28/15

    Elliptical 20 minutes at level #2

    BJJ 1 hour drilling 20 minutes live, king of the guard.

  17. Wednesday 4/29/15
    Hips, swings
    SSB DE 8x65 added lights 2x65 2x115 2x135 8x2x157
    DL 5x135 5x185 5x235 2x285 6x302
    1x317.5 3x1x317.5+47 chains
    GHR 4x15xBW
    Lever bar 5x17,18,19,20,20x5
    Treadmill 9.7mph
    1) single leg squats 3x8x20
    Horizontal abs 3x12x87.25
    2) DB snatch 3x5x60
    Land mines 3x8x65
    3) 45 hypers 3x15,16,16x25
    4) 20/20's 3:[email protected]

    Pad work 3x3:00 hands only.

  18. Thursday 4/30/15

    Elliptical 20 minutes @#3

    BJJ live 6x5:00

    Cut it a tad short. Weight was at 192.9 this morning.

  19. Friday 5/1/15

    Cuff and neck
    Bench 2x20x45 8x95 8x115 5x135 5x155 2x175 15x185 1x207 5x1x207+47 chains
    Pull downs 8x120 8x150 4x12x176
    Treadmill 9.8mph
    1) inclines 4x10x137
    strap rows 4x8,9,10,10x135.25
    2) band laterals 3x17x40bands
    Shrugs 3x8x211
    3) 10-counts 3x8x55's
    4) 20/20's 4:[email protected]

    Extra band push downs and pull aparts.

    Saturday 5/2/15
    No gi at a different gym 2 hours.

  20. Monday 5/4/14

    Turned 44 yesterday. Took the daughter to see Avengers 2 last night. Good flick.

    Hips, swings
    SSB squats 2x8x65 8x135 5x185 5x225 2x245 13x260 1x290 3x1x290+47 chains
    SSBGM's 8x95 5x115 3x12x135
    Lever bar 5x18,19,20,20,20x5
    Treadmill 9.8mph
    1) Glute Bridges 3x6,7,7x166
    Vertical abs 3x12x106.25
    2) log cleans 3x5x162.5
    Rotations 3x8xmini+4-board
    3) 45 hypers 3x16x25
    4) 20/20's 5:[email protected]

    Easy workout.

  21. Tuesday 5/5/15

    Elliptical 20 minutes

    BJJ drilling 1 hour.
    Live 6x3:00 turtle position.

  22. Wednesday 5/6/15
    Cuff
    DE bench 20x45 added minis 3x45 3x95 3x115 5x3x129 mid 5x3x139 pinky
    DB bench 4x15x70's
    CS Rows 8x255 3x13x297.5
    Treadmill 10mph
    1) strict axle OHP 3x6,7,7x101
    CS fatz 3x8x248
    2) R. Green bench 3x8x205
    BB curls 3x8,9,9x95.5
    3) push-ups 3x15xBW
    Inverts 3x15xBW
    4) 20/20's 5:[email protected]

    Band push downs and face pulls 4 sets. Decent workout.

  23. Thursday 5/7/15

    DE squats SSB 2x8x65 2x65+40 2x115+40 2x135x40 8x2x155+40
    DL 5x135 5x185 5x235 2x255 12x275
    GHR 4x15xBW
    Lever bar 5x20x5
    Treadmill 10mph
    1) step-ups 3x6x60
    Horizontal abs 3x13x87.5
    2) DB cleans 3x5x72.5
    Land mines 3x8x65
    3) 45 hypers 3x16x25
    4) 20/20's 5:[email protected]


    BJJ live 8x5:00.
  24. 5/3/1 and Grappling 4 fun Log


    Did tournament Saturday. Went 2-1 got 2nd. Not what I wanted. Beat first guy 11-0. 2nd guy 9-0. I should have been done then and gotten first but it was double elimination so they all rolled off and I had to go again with the 2nd kid I beat. I was beating him 9-2 with about a minute to go and got caught in a tight cross lapel choke. Had to tap. Basically I was out of gas. I'm going to have to up my conditioning another notch if I want to stay in the open division. I was stronger and more aggressive, I just couldn't keep it up the entire six minutes. I started clock watching 2 minutes into the last match. I also need to start stalling a bit in certain positions, especially when I'm up a pile of points. I let the red dictate me to move a few times and I should have ignored it. I was all over the place for 4 minutes I shouldn't be penalized for holding a position for 30 seconds to catch my breath, especially when I was dictating the match and doing all the scoring.
  25. 5/3/1 and Grappling 4 fun Log


    Off since tournament. Monster sore and have go burns all over.

    Thursday 5/14/15

    Treadmill
    20/20's
    7:[email protected]
    7:[email protected]
    7:[email protected]

    BJJ live 6x5:00

    Tapped my instructor for the first time. I usually score lots of points on him, but never tapped him until tonight. Arm bar from knee on belly.

    Friday 5/15/15
    Cuff and neck
    Bench 2x20x45 8x95 8x115 5x135 5x155 2x175 1x185 12x196 1x212 3x1x212+47
    Pull downs 8x120 8x150 4x12x176.25
    Treadmill 10mph
    1) bench 4x8x177.5
    Strap rows 4x9,9,10,10x135.25
    2) laterals 3x11x37.5's
    Shrugs 3x6x215
    3) 10-counts 3x8x55's
    4) 20/20's 5:[email protected]

    Extra band triceps and pullaparts.

  26. Saturday 5/16/15

    BJJ
    Drilling 1:00 mostly purple belt test stuff. Also did some Keenan stuff, arm bar defense and a knee at trap series.

    Didn't get to do a treadmill workout. Wife was in the ER night before for an infected tooth, so I was running around getting prescriptions all morning.


    Sunday 5/17/15
    Hips and swings
    SSB squats 2x8x65 8x135 5x185 5x225 2x265 10x275 1x297 3x1x297.5+47
    SSBGM's 8x115 3x12x135
    Lever bar 5x20x5
    Treadmill 10.1mph
    1) Glute bridges 3x8x166.5
    Vertical Abs 3x12x106.5
    2) bag flips 3x8x120
    Rotations 3x8xMini
    3) 45 hypers 3x16,16,17x25
    4) 20/20's 5:[email protected]

  27. Monday 5/18/15
    Cuff
    DE Bench 2x20x45 added mini's
    3x45 3x95 3x115 5x3x129 mid 5x3x129 pinky
    DB bench 4x15,15,16,16x70's
    CS rows 8x255 3x12x298
    Treadmill 10.2mph
    1) strict OHP 3x7x102 (felt terrible on shoulder)
    CS Rows Fatz 3x8x248
    2) reverse green bench 3x8x206
    BB curls 3x9,10,10x95.5
    3) push-ups 3x15
    Inverts 3x15
    4) 20/20's 5:[email protected]

    Band push downs and face pulls 4x50.

    Decent workout. Feeling relatively good for Saturday. Kumite in Pittsburgh. Be the 6th time I've competed there. Sprint workout and BJJ tomorrow. Last weight room day on Wednesday.
  28. 5/3/1 and Grappling 4 fun Log


    Friday 5/22/15
    Hips and swings
    SSB DE box 2x8x65 2x65+40 2x115+40 2x135+40 8x2x175+40
    DL 5x135 5x185 5x235 2x275 10x290.5 1x315 3x1x315+47
    GHR 4x15,15,16,16
    Lever bar 5x20x5
    Treadmill 10mph
    1) step-ups 3x6x61
    Horizontal abs 3x12x87.75
    2) DB Snatch 3x5x60
    Land mines 3x8x65.25
    3) 45 hypers 3x16,17,17x25
    4) 20/20's 5:[email protected]

    Decent workout, nothing special. Decided to bail on the Kumite. Wasn't happy about it, but with this purple belt test coming up I just couldn't justify $175-200 for two matches. This test is gonna run me $150 alone not including the trip down and back and that's in three weeks. Probably off until Wednesday. Have a day of yard work ahead of me and a day off Monday, then BJJ Tuesday. Be a little spotty until schools out on the 5th.

  29. Wednesday 5/27/15
    Cuff and neck
    Bench 2x20x45 8x95 8x115 5x135 5x155 3x175 1x195 9x207 1x217.5 3x1x217.5+47
    Pull downs 8x120 8x150 4x12x176.5
    Treadmill 10mph
    1) inclines 4x10x138
    Strap rows 4x10x135.75
    2) band laterals 3x18x40band
    Shrugs 3x6,6,7x215
    3) 10-counts 3x4,4,5x56.25's
    4) 20/20's 5:[email protected]

    Band push downs and pull aparts 4x50
    Rotator reliever 2x30x2 positions/2 directions.

    Decent workout. Shoulder was hurting a fair bit. Started reliever again plus a shot of TB-500 this morning also.

  30. Thursday 5/28/15
    BJJ
    Drilling purple belt test material.


    Friday 5/29/15

    Hips and swings
    SSB squats 2x8x65 8x135 5x185 5x225 2x275 7x290 1x305 3x1x305+47 1x315
    SSBGM's 8x115 3x12x135
    Lever bar 5x20x5

    Called it there. Not a lot of motivation right now for some reason. Work sucks and lot going on at home. 1 more week then off for summer.
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